Archive for May, 2010

Mr. India chest workout

Posted in training on May 13, 2010 by takeupsculpting

Mr. India M. Arasu flexing at the 2004 Senior Mr. India competition

Fans often flip through pages of bodybuilding magazines to read more about training routines of superstar bodybuilders.
However, not much information is available on the training of Indian bodybuilders. If you are a person who appreciates this fact, then you would love to read this story.
A member of Team Masters had the opportunity to watch ‘Mr. India’ M. Arasu train during his competitive heyday. Here is one of the favourite chest routines of the great champion at his competitive best.

Split system
I remember Arasu telling me that he used to train each muscle group twice a week. I have also been told that he used to train on a double-split training system – working out twice a day, one muscle in each workout.
Priority for upper chest
Arasu would begin his chest workout with incline dumbbell press. After a couple of warm-up sets, he would fix three plates, each weighing 7 kg, on both sides of a dumbbell rod and bring the total weight of each bell to 42 kg (not counting the weight of the rod).
With a 42 kg dumbbell in each hand, he would perform 15 to 20 reps in a smooth, strict manner! After a minute’s rest, he would do a second working set with the same weight. After another minute’s break, he would perform a third working set.
Pyramid Principle
Arasu would then perform bench press.
He would load a 14 kg plate on each side of a barbell and perform the first set of about 15 reps. Using the Pyramid Principle, he would keep increasing the weight by 28 kg each set (14 kg on each side) and decreasing the reps on each set. The last set would be performed with a total weight of 140 kg (five plates each weighing 14 kg on each side) for 6 to 8 reps with no cheating.
The next exercise would be parallel bar dips. Arasu would perform about three sets till failure. This would conclude his regular chest workout.
Those who have watched the big man working out told me that he was naturally very strong and used to train like a monster.
Though I don’t have access to information on his contest training, he would have made small changes here and there and added some movements such as flyes or cable crossovers.
_ C. Lakshmi Kumar


Build capillaries to build maximum muscle

Posted in training on May 10, 2010 by takeupsculpting

Mr. India Prasad Kumar would train very smart to develop such a mind blowing physique.

Mr. India Prasad Kumar would train very smart to develop such a mind blowing physique.

If you have been relentlessly training to gain muscle, here is important information you can’t afford to miss.
Reputable researchers have said that training to build capillaries should be given as much importance as “training heavy” to build lean muscle!
Now, what does “capillary training” mean and why is it that important, you may ask.
It’s well known that our circulatory system is responsible for circulating blood to all body tissues. This circulation is facilitated by the pumping action of the heart. Nutrient-rich “pure blood” is pumped by the heart through arteries and “impure blood” is brought back through veins.
This system is considered a closed loop because arteries and veins “are continuous through smaller vessels.”
Arteries branch off and form smaller vessels. Even as these vessels become smaller or “microscopic,” they form arterioles. These develop into network of very small vessels called capillaries.
Capillaries are responsible for exchange of oxygen, carbon dioxide and nutrients between body tissues and the circulatory system.
However, the number of capillaries decreases with increase in lean muscle mass!!!!
Decrease in capillaries may affect further development as the tissues may not get enough nutrients through the circulatory system.
Training for lean mass
You don’t need to be told that heavy resistance training (anaerobic) facilitates lean muscle growth.
Aerobic exercises or cardiovascular training increases capillary density. Adding some cardio along with your offseason mass-building workouts is accepted by some experts.
However, some researchers contend that intense and longer sessions of cardio may slow down muscle gain.

Here is a suggestion to build capillaries using weight training.
Three exercises
You should perform three exercises that work the whole body – pushups, deadlifts and squats.
Spread them throughout the week and you can build capillary density.
These three exercises work the human body the way Mother Nature designed it to work.
You have to perform ONLY ONE SET of 20 to 25 repetitions at the end of your regular workout for stimulating an increase in capillary density. This will also facilitate release of growth hormone, which breaks down fat and increases lean mass.
Perform one set of 25 reps of pushups at the end of your chest workout. Perform one set of 25 reps of deadlifts (to failure) after back workout and one set of squats (25 reps to failure) after leg workout.
Researchers say that “manipulating various theories” will maximise muscle growth and help you to keep sticking points at bay.
_ C. Lakshmi Kumar

Eating slowly can help you to lose fat

Posted in Nutrition & Diet on May 3, 2010 by takeupsculpting

My grandmother used to quote an old saying in Tamil language which when translated into English may read ‘the one who chews food well before swallowing will live for a hundred years.’
Funny, isn’t it?
However, researchers have started to state that while trying to lose body fat, a person has to chew every piece of food really well and eat slowly!
Eating slowly ensures that a person eats less, thereby consuming fewer calories.
In a book published over three decades ago, authors Richard B. Stuart and Barbara Davis had said that eating slowly provided greater appetite satisfaction. Even as a person eats, the brain senses the food through certain hormones in the gut. Pushing down food into the stomach promotes release of hormones such as cholecystokinin, glucagonlike peptide-1 and ghrelin. Secretion of these hormones sends signals to the brain telling it to cut down appetite. However, this process reaches the peak only after 20-30 minutes!
When a person eats fast, he or she does not give the body a chance to control appetite or get a feeling of satisfaction.
A study conducted in 2009 compared two groups of women. Those who ate slowly, chewing every bit of food 20-30 times before swallowing, consumed less food (and thereby fewer calories) than those who ate fast.
Researchers also said that they left the dining table satisfied.
Another study which compared two similar groups found that those who ate fast had greater release of insulin. Higher insulin levels may eventually lead to insulin resistance.
It’s well known that higher insulin levels may result in an increase of body fat, especially if a person consumes a lot of calories.
A third study, which observed men and women in the 30-69 age group for a period of three years, found that those who ate fast gained more body fat. Those who ate fast were three times more likely to be overweight than those who ate slowly!
So, if you are on a diet plan – either to lose some body fat or get into a bodybuilding competition – start chewing every piece of food several times before swallowing it.
You can eat smaller meals and get away with a satisfied smile.
You can burn all the fat you want by combining the diet with systematic weight training and enough cardio.
_ C. Lakshmi Kumar