EVERYTHING IS MEANT FOR A REASON........

Coming back to cyprus was a big shock to me after the experiences I had from last year. I wasn't really planning to stay i was just over here to spend Christmas and new years with my family and then i was off again.

But as most thing in life that are planned don't go as they should and other things in my life were meant to happen which looking back now after how many months really helped me for the person Imo now.

The most annoying thing was when i just came back was every body was asking me for that pro card how come you didn't get it why did you come 3rd at the Arnold Classic Europe, you should of places better you need to do this and that and to tell you the truth it was making me more and more annoyed and in my mind i was screaming ....stop talking about this subject!!!!! i just came here to chill with my close friends and family stop talking about this .

But now looking at things it wasn't meant to be. Because i had to live some things  first and meet certain people which would make me a even stronger person so when the time is right i will get it and use it to my full advantage for the challenges i would had ahead of me. But at that time the people I met and i didn't realize what in-packed they would have on me in the future in a positive way.

Yes i did end up drifting away and going off track with my diet training late night also drinking a bit too much.... skipping workouts  and meals, waking up late ect ect. But it wasn't a bad thing at all i was living (normal type of life)which these people had an in-packed on. And after all this it did help me realize who i really am, also made me a stronger person mentally and physically even thought they don't even know it.

Would i do it all again hell yeah im a stubborn f**k never regretted a bit of that part of my life actually looking back at it i do get a smile on my face every so often

So the lesson of this short blog is........well i think i leave it to you guys to figure it out.... :)

Love peace and big muscles.

WELL I GUESS IT IS TIME TO STOP THE TALK, AND GET TO WORK.

Moving on from philosophising about the sport and how it affects our everyday lives, I am posting a programme that I did, and that I though worked quite well. Here is my leg work out from last week. I was real happy with it – though of course, I know some you guys out there may say ‘hey you over-did this’ or ‘that could have been better’... and that’s ok. Improvements could always be made.

Anyway, here it is, hope you enjoy it, and feel free to post comments about it if you have tried it out.

Warm-up

Stationary bike for about 3-5mins, nice and light to get the blood flowing.

Quads

Exercise one:

Barbell squats (heavy) - feet to be positioned a bit wider than shoulder width

A warm up set of 20 reps nice and light with a full range of motion

4 working sets

• Set one: 10 reps

• Set two: 8 to 10 reps

• Set three: 6 to 8 reps

On these three sets increasing weight to failure.

• Set four: 15 plus reps with lightish weight just to get a nice pump

Exercise two:

Leg extensions (dropdowns)

• 3 working sets which each set consisting of 3 dropdowns of 12 to 15 reps

Exercise three:

Leg press (heavy) – feet in closed position

3 working sets

• Set one: 10 reps

• Set two: 10 reps

• Set three: 6 reps

On these three sets increasing weight to failure.

Exercise four:

Hack squat (dropdowns) - feet to be positioned shoulder width

• 3 working sets which each set consisting of 3 dropdowns of 6 to 8 reps with heavyish weight

Hamstrings

Exercise five:

Stiff leg dead-lifts with Barbell

• 3 working sets of 12 to 15 reps

Full range of motions going down as much as you can to feel the hamstrings stretch. Stay on a good, comfortable weight.

Exercise six:

Laying down hamstring curls (dropdowns)

• 4 working sets which each set consisting of 3 dropdowns of 6 to 8 reps with heavyish weight

Love, peace and big muscles.

HEAVY TRAINING VS LIGHT TRAINING

The quickest answer from most would be to lift as much weight as you can while doing as many reps as possible in good form, which really works to get a muscular physique eventually.

Basically overloading on your weights will stress the muscle which leads to small tears in the muscle that will build back and grow bigger with the proper rest and diet, of course, preparing you for the next heavy workout.
But as all things in life there is a limit, and the body finally stops gaining so much or so easily.
At this point is where another training principle comes in to shock us. Lift lighter weight with higher reps to stimulate the muscle differently into growth.

But can you really build muscle with light weights and high reps? Yes indeed!

Haven’t you ever noticed that pros as well as amateurs compete in their older ages and wondered how?

A couple of factors:

1. Supplementation/Diets

2. Better Training Methods

3. More Rest

4. And more precautions with regards to their health

Everybody has heard of heavy or HIT training (High Intensity Training) you gain muscle mass with this method, thick dense muscle, but even Dorian said that HIT training affected the length of his career and he eventually had to stop competing, so is training heavy with low reps ideal? At the end of the day it truly works however you pay the price. But would all these athletes achieve what they had if they did not train heavy? Well honestly it’s a big dilemma, I would say mixing it up they could have seen better results and endured longer careers, achieving even more.

To offer you one of my training principles as an example I train 3 weeks heavy low reps and then 1 weeks moderately light and high reps, I might even throw in a drop-down or super-set to shock the muscles even more and to spice up the workout regime.

In conclusion my answer is YES, even with light weights you can achieve muscle gains, the reason being that light training increases the number of red blood vessels feeding the muscles more leading to growth while heavy training does the opposite, decreasing the amount of red blood cells supplied to the muscle but on the other hand causing microscopic damage to the muscle fibers forcing them to repair and grow.

So at the end of the day MIX IT UP PEOPLE! and try to look out of the box don't be steroid types with your workouts do not limit yourselves. Just as I do. It’s safer due to a smaller risk of injury and you don’t really get bored of your workout, keeping things interesting. Remember variety is the spice of life!

The video below is with me,Neil Hill, Kris Gethin and Marika Johansson using the Y3T training principle for a quad workout

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Peace and Love and big muscles