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

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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!