Basic Knee Anatomy Video

Hey Guys,

A lot of professional sport man suffer this injury for reason. This is a very simple video to help us understand our knee.

Knee is one of the most complicated joint, and just imagine one of those ligament gets injured, it will not only affecting your work out plan, it could also ruin your daily life. Well by looking at this video make me understand that knee could be really fragile, when you are young, ligament is fresh and strong, but when you get older, this "thing" will be wear off and that's when all unexpected and unexplainable pain on the area around your knee cap start haunting you.

I am always looking for a way to build healthy muscle, and I realise to build a healthy strong external armor to protect what's underneath it, we need to build a healthy internal gears too.

So check out all these Knee video, base on your situation, try these exercise now before is too late. If you wish to hold your partners hand and travel the world when you retired, ladies and gentlemen please from now take a good care of your knee. My dream is hold the hand of who I love and travel the world while we can, I am not sure when am I going to find this perfect lady, but I will start taking care of myself now for her.

Alright mate! Stay healthy and happy ;-)

Knee Strengthening/Rehab Exercises

The key of all kind of exercise to stay fit and healthy is always good form and go slow. GO SLOW and FEEL EVERY SINGLE PART OF YOUR MUSCLE WHEN YOU MOVE!

Resolving Knee Pain

How to fix knee pain

 Hey guys,

I can't wait to share this with you, especially those who suffer legs pain eg. knee pain.

I did this exercise last night in the gym, it was really painful because my legs ligament and muscle was very tight. The reason of tightness most of it should be blood clog. When the blood flow is block somewhere, that's when you start to feel uncomfortable.

So this exercise will help you to fix it, loosen up your muscle and legament. It will be quite painful when you do this, but after that you will feel the differences of how your legs is reborn.

I would strongly suggest you to do it frequently, as this work something very similar to massage, it just make your blood flow a lot smoother.


I hope this helps and please share with me if there is any other information :-)

Stay healthy buddy!

Shoulder EccenTRICK - BUILD BIGGER SHOULDERS With This One

Hey guys,

This If you are looking for a safer and intense Front Delt work out, try this. This is working really well, I tried it, is really good. well basically all the video I linked here I filtered and tried it myself.

Combine this with your normal shoulder work out, you can replace one of your current front delt work out, try not to overload your muscle. Do it with the weight that you are comfortable with but hit your limit. You should feel the burn after work out, if not, either your form is not right or the weight is too light ;-)

4 sets and 8-12 reps each set or

you go with super sets
4 sets
1st set-weight enough for 12 reps
2nd set- weight enough for 10 reps
3rd set-weight enough for 8 reps
4th set-weight enough for 6 reps

Alrighty, enjoy your work out, stay healthy, eat healthy, rest well!

Vince Del Monte Rants About Getting The Lower Abs - LiveLargeTV.com

The reason why I am into body building, is because I get to meet a variety of great people who are always so enthusiastic, positive and open to share their successful stories. You actually feel much happier surrounded by these people.

So, life is short, if you are not happy most of the time, get yourselves influence by those people around you who are. Don't be shy, make the first step, we all been through that, and no one is gona make fun of you, trust me on that. We love to have you in our group, get fitter, be happier, positive conversation and look cooler together!!

Great Home Upper Body Dumbbell Workout

Hey Fellows,

For some reason I couldn't sleep at all, have been stay up whole night long, and Sun is up... my god! 

Well, I guess I have too much energy to keep me excited whole night, and I guess maybe I should do some morning work out.

Lots of people do not have a gym membership but yet wish to do some exercise at home, or some other has a membership but sometimes our work kinda mess up with our work out routine, so home base work out routine will work just fine for this situation.

In this video, Mike Chang covered overall upper body work out, as you can see, with just a pair of dumb bell, what you can do is amazingly enough.

Alrighty, since I can't sleep at all Lets start the day with building muscle.

Usually I won't do any exercise if I didn't get enough rest, that is very very unhealthy for your body. But it is very flexible if you feel that you are in great form and able to do it, why not. The key is, if you feel tired, I mean physically tired, then get some rest before you work out. sleep well rest well is definitely the other 50% of building healthy muscle.

I just done these work out routine, woo! Totally intense! Do not rest in between variation movement. be careful with the clapping push up, don't smash you face on the ground :D is not fun at all. And try to rest less than 60 secs between sets. 4 sets will do ;)

Enjoy guys

Happy Healthy work out

Why should we in a good shape

Sorry guys, this video is in mandarin , I couldn't get an English version, but I want to share this,  I think there will be certain amount of people will get benefited.

Many asked, why should I be bother to get in shape? It takes too much time and effort to work out, I could live with - out of shape, is just how I look, I don't really care how people look at my shape :D

Well, there is plenty of reason why you wanna be in shape. Don't get it wrong, in shape doesn't mean that you need a six pack or look like a body builder. 

Our body is an intelligence bio machine. Most of the time we don't need a doctor to tell us our healthy level. It will shows you! Too much body fat? what does that tell you? beep~ beep~ sir! you are crossing the line, back off. Stop eating junk food, don't always stick your butt on the sofa watching TV!

If your waist is fat, that is not only telling you that you got fats sitting on top of your muscle, but warning, your organs can't take anymore fats internally.

To cut it short, here is 10 simple reason why we wanna stay fit -

1)  Live better and longer

2)  Thrive not just survive

3)  More energy

4)  Avoid disease/Illness

5)  Keep medical costs low

6)  For your family

7)  Empowerment and confidence

8)  Look better

9)  Better mental health

10) and finally - better sex :P

I am not going to write a super long about why we should get in shape, there is plenty good people out there is sharing awesome information. Check it out, here is some I think is quite convincing

http://www.marksdailyapple.com/reasons-to-stay-healthy/#axzz1wq1560El

http://www.femalefirst.co.uk/health/health-1062.html

http://www.stjohnprovidence.org/HealthInfoLib/swArticle.aspx?1,2359

http://liveto100.everybody.co.nz/physical-activity/how-to-stay-fit-and-why

Go out! take a walk! there is Sun out there :)

7 days killer abs work out routine

Hey ladies and gentlemen,

This is a great work out routine no matter for man or woman.

3 years ago I found this video during my stay in China for 2 years. It was on a chinese version youtube. During that time I did not have any intention to get ripped,and the first 3 months in China I lost 10 KG due to not used to the food. I was really skinny I went home every few weeks and the first thing my mother asked me, am I taking any drugs! Of course not! I said. Seriously if you are, please help yourselves, stay away from drugs. It will ruin your life. Believe me, I personally know someone whose life was totally ruined. No fun at all :(

Anyway, my point is this abs work out is a killer!

3 years ago, I did not survive to day3 routine following this video, I totally cannot handled it. this is too hard! way too hard! But trust me, if you are seriously thinking about super fast get your abs looks great, this is the one.

This video come with mandarin voice over, but do not worry, it doesn't really matter what he said, all he was saying, do your best to commit into this exercise, it is very difficult, but if you remain committed to this 7 days abs work out, you will be the object of envy.

So basically all you need to do is, play this video, turn on the sound loud enough so you can hear the beats, and follow exactly what they are doing. The key of these exercise is try to catch up the speed and remain good form. If you couldn't catch the speed, thats fine, is ok to take a few seconds break, then follow again. Take it a little easy when you first started, but you will need to keep on following and finish these exercise everyday. Finish all 7 days routine, then restart again, I am sure the next circle you will do it much better.

Again, if you are super serious about getting in shape, 6 packs, flat tummy. Survive this pain you will get it.

Happy work out and stay healthy ladies and buddy ;)

Home Chest & Back Workout

Hey guys,

It's been a while. finally the movie  I am working on has come to an end. It is a great movie, very good story and great visual effect works to support the story. Its call "Gravity" should be showing in the cinema around next summer. If you have time check it out. support the original ;) you support will keep us (artist) busy.

Now my first mission for the next 6 months will be Gain More Muscle!!

This is a great home chest and back work out if you don't have time to go to gym, or after working crazy hours which Gym are already closed by the time you get out from the cubicle. This thing here save my muscle from shrinking while I was so busy.

I kinda modified a little bit of what Mike Chang is doing but basically all the movement is exactly the same. Push up is not working for me anymore, so what i did is, put some weight in a back pack to make your push up a little more heavier than your own body weight. If you are having problem to find any weight, get a few empty mineral water bottle fill it up with water and adjust to the weight that suit you.

If you don't have a pair of dumb bell at home, I suggest you to get one, it really comes in handy and easy to keep. Make sure you get something like this

This allow you to change the weight for variation workout routine.

Alright Mate! Happy work out and stay healthy not matter what :D

Billy asked - reps of M100?

Hey Billy,

M100 - to answer your question.

Thanks for bringing up your question.

how many reps and sets do we do this?

I don't have the name for these movement this is the best I can come out with.

1) 10 reps jump-squad-leg extension
2) 20 reps mountain climbing
3) 10 reps jump-half squad

repeat this 10 times

if you can't do this in a roll, u can probably rest 30 seconds between sets, but to get the best result is just keep going.

the benefit of this exercise is to build up very strong stamina and rip off fat :D

Shocking Shoulder Super-Set Workout

Hey healthy people!

How's your weekend? I have been working none stop for 4th weeks which our movie 'Gravity' animation department is really close to deadline.

Yes! none stop including all weekends. But guess what! I still find some spare times for my work out. If your reason of not working out is you are too busy, come on, if I can do it so do you.

I am basically working 14 hours a days at the moment and 1 hour work out during lunch time, 2 hours of some research for my blogs and the rest is sleep. This is very unhealthy but I have no choice at the moment because this current project is really crazy, but it will only last for another 2 months I think. So I guess I will survive with it, and plus 'Gravity' is a great movie to work on. Anyway blah blah blah..... :D

To get your best result for muscle growing, always change your work out routine every 3 months. Reason is our body will automatically adapt to any kind of situation to make us feel easier and better. So we need to break that and make our muscle always dealing with different kind of exercise and keep reminding them ' Hey! you need to grow bigger and stronger! '

Here is another great exercise group for shoulder training, whatever Mike mentioned in his video is very practical. I did this and feel awesome! 

If currently you are on another shoulder training system, don't rush yourselves into this, do whatever you are doing up to 3 months, then come back and jump into this.

Reminder, shoulder is very weak and sensitive muscle group, don't put too much pressure on it. take your time, reasonable push and stay healthy. You do need shoulder to help you to do a lot more exercise for other parts of your muscle group, so don't try to mess with your shoulder.

Alright! again if your are super busy, I am pretty sure you have 1 hour a day for your health. Think again, we only live once. Life is about everything surrounded us. Don't let just one thing to buried you, your family and your life!

stay healthy and happy work out ;)

Tricep and Biceps Workout - totally feel pump!

Hey guys,

I am suppose to work till very late tonight, but I went to gym for an hour, and because of I am only allow for such a short time for work out today, so I wanna make it short and super pump.

I remember this bicep and tricep work out that I posted few weeks ago, before I was sick.

I did what he mention in his video and I did one more set so all come together 4 sets.

I felt super pump after 4 sets.

This is what I did -

1) bench dip 20 reps without any weight
2) bar curl 10 reps 15kg
3) bench dip 10 reps with 20kg
4) bar curl 20 reps 15kg
Then rest 90 seconds and repeat 4 steps I mention above and do all together 4 sets.

I completed this in 15 minutes thats also a key to quickly pump all your blood into these muscle group.

Now I am back to work, I feel absolutely awesome after work out and able to produce a lot more animation tonight!!

Hopefully you get the same feeling and result!

Happy Healthy Workout!

Protect yourselves with Lower Back Exercise

Many people overlook while focus too much on those show off muscle :P

Especially for people who sit in front of computer most the time, lower back took all that pressure from your upper body and I am almost 100% sure we are not in the right sitting posture. So now you want to train your lower back muscle?

Hold on, don't jump straight into lifting heavy weights, perhaps your lower back is not ready for that yet.

This video I found here shows you a very good simple exercise to build up healthy strong lower back muscle. which also helps to get rid of waist fat ( back and side )

For beginer :
try to start from
3 sets and 10 - 12 reps each set

when you feel pretty confident with this go on increase the amount of sets and reps to
5 sets and 20 reps

try not to rest more than 60 secs between sets

Note for beginers - Do not hold any weight for this exercise which you might hurt your lower back if you are not sure what you are doing ;-) and make sure you do stretching before you jump into this. You can do this after every work out too!

Aright! now get fit and get healthier!!

Home Back Workout - Mike Chang

.

Hey Guys,

After a long rest feel much better, not fully recover yet, but all my work out pay off. I am recovering faster than I thought.

How's your work out going? I hope is all well and hopefully you get your result!

Here is another video of Mike Chang SixpaksShortcuts - Home Back Work Out. It is a very effective back work out. You can easily get the work out bar from sport retails or online, here is a link from Amazon http://www.amazon.com/Iron-Total-Upper-Body-Workout/dp/B001EJMS6K,

Back is one of the main group of muscle which help us to get V-Shape ;-) and actually build up a stronger body structure to help other parts of our body to lift heavy weight. 

This is what I do

4 sets 8 reps wide grip
4 sets 8 reps close grip
4 sets 6-8 reps underhand
4 sets 8-12 reps  bent over raises forehead on the 45 degree bench ( by doing this help you to focus on the traps )
5 sets 20 reps hyperextensions ( build a stronger lower back before you can do deathlift, deadlift is very dangerous if you are not doing it properly, so I would strongly suggest to you don't do it if you are not sure how to do it.
4 sets 8-12 reps row cable

You will get best result with just 30-60 sec rest in between and try to make you whole session not more than 45 minutes, not including abs ;-)

I can't wait to get back to gym!

Happy healthy work out!

Sorry guys I will be out for few days!

Sorry guys,

I can't give you anything today, I am not well and going to lay on my bed for few days. I feel so bad that I can't do anything about sharing all these great information with you guys for this few days.

But I will be back soon!

Make sure you keep yourselves healthy, really feel like the end of the world when you are unwell badly. For a second I thought I was going to die. Please keep yourselves safe.

Cheers

Healthy Muscle Fitness routine day 1

Get Started at the First 2 weeks Routine

Learn how to focus on the Technique

Hey guys,

Hows your Easter break?

This day 1 routine is absolutely for beginner. When I first get started, I talked to a lot of people who has lot of experience and in the mean time I also did tons of research of how should I get started? What should I do?

This routine works for most man and woman who want to get fitter and gain a little bit more strength before you want to go further to shape your muscle.

Follow this routine for 2 weeks non stop if you want to have quick slight result, the benefit is also to make you a habit to go to gym constantly.

This method requires a lot of focus on each part of the muscle you are working on, try not to use strength of any other parts of muscle to finish the movement. This is the reason why the weights is really light.

And posture is another important key for this routine. It is very important to make yourselves a good habit to learn what is healthy good posture!

How do you know if you are doing it right or wrong?
There is a way to test yourselves! By doing all this light weight you should be able to feel your muscle is burning ( light weight, good posture and slow )
If you are not feeling it at all with these weight which you think "really? that is not heavy at all!"
Then is either you are lifting all these weight with momentum or your posture is wrong.
As simple as that ;-)

I will give you a day 2 plan tomorrow, I promise.

Alrighty, now get to the gym! happy work out!

arnold schwarzenegger training arms

Here is a rare training video Mr. Arnold Schwarzenegger. Classic.
These are really good effective moves for bicep and triceps training. Is classic but very effective!

Arnold Schwarzenegger

Carb Depleting Workout

Here is another really inspiring video to motivate us to keep working out.

Happy Work Out!!

Tricep and Biceps Workout - "All-Out Arm Assault"

Hey Guys!

Here is a really cool bicep and tricep work out video, go to his channel and his website, you will find a lot of good stuff in there.

For those who really wanna look as good as the postal model who are with sexy great shape, his way of training you might find very close to your goal.

I am going to try this work out on my next routine, I will let you know how I feel about it.

In the mean time, keep working out !!!

BTW I am totally exciting about a 65km bicycle ride with my mates tomorrow morning!

Happy Easter!! and happy healthy work out!!!

Figure Robics

Ahem~ I guess is kinda fun to watch eventhough if you are not interested to do aerobics :P

Happy work out!

5 min belly fat DESTROYER - Six Pack Shortcuts

Hey guys!

Great news! I wanna share something with you guys which is one of the exercise that again helps me a lot to get my six pack!

As I mentioned in my older post. Mike's M100 is really great exercise, if you combine this you will get Awesome result in no time!

I use my iPhone stop watch for this. all you need is 5 mins a day.

If you are serious about getting six pack to impress your girl, commit into this!

Once again, thanks to Mike for sharing such a good info to the people who love to get in shape!

Happy healthy work out!

Day 3 - Supernatural Deltoid Training/shoulder

Hey Guys!


Hows your work out ? I hope you feel excellent with your get super fit goal!


Today we are gonna talk about deltoid training.


I found this video in youtube, training with Kirk's personally customized shoulder training regimen designed to hit the shoulders with direct stimulation with no wasted movement or uneeded momentum. The delts and targeted muscles are doing all the work and recieving all the stimulation.


Check out this video, I personally found it very helpful for deltoid/shoulder training.


try to follow this moves but remember to go for the weight that fit you best.


I did mentioned about bigger and smaller muscle group. Shoulder is smaller muscle group. You don't want to get these muscles injured. It is very hard for these muscles to get fully recover once injured.


Watch how he maintains his posture while he is doing all different kind of movements. Although his is training with very heavy weight but his posture never goes wrong, thats the key of keeping you deltoid stimulating and healthy at the same time.


There is a lot of people in the gym you can see, they are working out with super heavy weight with momentum which is not really healthy and effective.


So conclusion of shoulder training for skinny people like me. Never go for over heavy weight, always maintain a good healthy posture with good weight for yourselves!


Happy healthy work out!

scoobysworkshop.com

Hey Guys,

I had a chat with my mate last night, and he recommend this website to me, and I found it very informative! there is plenty of different work out plan for all level body builder. Click on the image above it will lead to you their website - beginner work out pan. 

Give it a try, and let us know how you feel about it. When I first stared, I was working out according to this plan for 3 months, it worked for me to warm up every part of my muscle for further development later on. 

Thanks Scooby's Work Shop!

Happy work out!

Work Out Plan Day 2 - Back Muscle Group

Hey guys!

How was the day one work out? you can share you experience here with me if you like ;-) or if you have any suggestion, just shoot.

Day 2 We were talking about Chest work out on the day one plan. Chest basically is a kind of "push" movement, so on day 2 we might not want to "push" again. Our muscle need certain amount of time to rest/repair to get bigger.

I am suggesting to work on our back on day 2. Back exercise is "pull" and back is also bigger muscle group, normally I push myself to do more on chest work out, so the next work out I will need support from another bigger/stronger muscle group, which back muscle group is my best option.

P.S chest and back is bigger muscle group.

arm and shoulder is smaller muscle group. I normally take good care of smaller muscle group, reason is these muscle get injure easier. I will talk about this later on small muscle group work out.

Big Muscle Group - Back Work Out in the Gym! Part 1 

is really good back exercises, it works for either advance body builder or beginner.

For a skinny guy like me, all I need to do is, do the same exercises, make sure my posture is correct, always chest up, straighten my back and go for the weight that I totally feel comfortable with.

Big Muscle Group - Back Work Out in the Gym! Part 2

This is a very good reference of showing you how to stabilise your posture/movement during your work out. A lot of people do these exercises really fast, that could lead yourselves to injuries. In order to build healthier muscle, always go slow and steady. Hold your posture, go slow and comfortable weight.

Big Muscle Group - Back Work Out in the Gym! Part 3

I will not suggest a beginner to do this, I personally think this work out is really good, but only apply to advance body builder who already has at least a year experience. As we can see his movement is pretty fast and a little bit complicated, and he is doing what we call super sets. Super sets is one exercise right after one, the in-between rest time is super short. The reason I link this video here is for people who is looking for more advance work out tips.

as a beginner, I strongly suggest you don't practice this yet. in order to practice this exercises, you will need a stronger sense to stabilise your posture and fully focus on what you are doing at that moment.

I just finish my back work out with my buddy today, I feel destroyed today after so many days haven't been to gym (lot of over time at work recently) but I feel so much better after gym, totally refresh myself and ready to fight the battle for the rest of the week. 

Wish yo'all happy work out! keep it up, you will get the result you want if you insist!!!

Big Muscle Group - Back Work Out in the Gym! Part 3

Big Muscle Group - Back Work Out in the Gym! Part 2

Big Muscle Group - Back Work Out in the Gym! Part 1

Work out planning Day 1 - Chest!

Hey Ladies and Gentlemen, Good day!

I am really glad if you are reading this! I am always excited to help my friends out to get fit!

 I will on going to share my personal experience on how to gain muscle and get fit for a skinny guy like me.

 I am 6'1 and I have been skinny for almost 30 years. well then I get a little beer belly after 30th. My sister make fun of me that after I turn 30 I became a skinny beer belly dude, totally out of shape~~ But today, every time I see my sister, she can never make fun of me anymore! she actually asked me question how to get her husband and her fit.

 Here you go my tips - work out day 1, chest!! Normally chest is the best work out for everyone once you get use to it.

 As a real skinny person, all you gotta do is build up your chest bit by bit, there isn't any short cut, just do it! follow these videos, it will work. you don't have to lift super heavy weight, just good enough for you to feel the posture and movement during the first week. Don't go too hard on yourselves at this stage which will scare you away.

 Take it easy, but follow exactly all the movement , reps and make sure your posture is correct! otherwise you will hurt yourselves.

 Tips#1 - If you are a newbie in the gym, ask people around you, don't feel shy. Trust me, these people who has massive muscle love helping people to get to their goal, you!.

And plus they can't wait to show you what they know :P

 Tips#2 - If you know any friend who constantly working out, ask him/her for some opinion. They will love to help you too! And the best part is maybe you will become their gym buddy, which also help him/her too.

 Alrighty! don't hesitate! I know you want to get in shape! Go to the gym now!!! I am off to gym, talk later!!!

 Sofa!

Shoulder work out

Massive Bowling Ball Shoulder Workout

Bruce Lee Quickness in 1960 Wing Chun Trapping, Strikes, Intercept...

Good Chest posture work out

Chest Work Out

INSANE lower abs exercise

I would strongly recommend Mike's work out channel "Six pack short cuts" in youtube. Check his stuff out!

I don't personally know him but I wanna give him a big thumbs up! Because I get good result after I tried his way of training to get my six pack. Really fast!

As I mentioned before, I have been training for some times. I get good result on my chest , shoulder and arms. But there is always something that really bother me -- my belly!

I love to go to the beach, but my belly.. oh man! In Australia, everybody is waiting for the season to get on the beaches to show off, man and woman :D

Last summer I was still struggling with belly problem, then I thought why not checking some killer abs work out from youtube, then found some useful info. But yet nothing really impressed me.

Then I saw his video about six pack short cuts, HA! I was thinking, come on man, it must be something stupid, short cuts for six pack? really? but no harm to check it out, is free anyway.

What ever he did in his video didn't impressed me. So I let that sit in my library for months. I tried a lot of other ways to get my six pack, but the result wasn't impressive and I have to spend at least an hour on cardio. Then this evening, I've decided, why not I just give it a try of his work out moves - M100

Man! Trust me on this, I have been working out for so long, I am fit! I never thought this will kill me with just 2 sets of exercises.

After a month of keep on doing this. Six pack shortcut ! just a month!

Thanks Mike!

If you are trying your ways to get six pack but you think is not working, try his, you might be surprise how fast it is. But the only problem is, it is a very difficult exercise, you want result you have to commit to it, and you will get it!

Happy work out!

M-100s -- Insane Home Cardio Workout For Ninjas

hannibal king training

Pumping Iron - Arnold Schwarzenegger