This past weekend, I recorded portions of a chest and back workout I did. It marked an important point in my plan to add muscle mass. During the past month, I’ve started to feel the pump during my workouts. A pump, for those who are uninitiated, is a feeling of well-being, of swollen muscles that occurs during your workout. It’s a great motivator and it helps with the pain one normally feels during the sets. You don’t get a pump unless theres a certain amount of muscle mass on your body. In other words, you could be working out for years and still not get a pump unless your muscle mass grows to a certain point where every time you work out, you start to feel your muscles grip your bones like armor plating. It’s pretty nice. Getting the pump is a mile marker, it means you’re well on your way. So it’s good.
Enjoy the video!
I got asked this question recently and answered it with a video. Here it is:
There are two main things you can do:
- Eat like a horse
- Work out like a horse
There are more things involved, such as getting enough sleep and focusing on big, whole body exercises such as the deadlift, the squat, the clean and press and other similar exercises, but those two things, if put in practice with determination and with the clear goal in mind of getting huge, will take you from a skinny ectomorph of 135 lbs. to a muscular, strong 195 lbs. See the diptych below. On the left is what I looked like when I started college, and on the right is what I looked like when I graduated.
Hope you find the video helpful to you!
This is a second whole body workout I wanted to share with you (here’s my first one). I reached new maxes in this workout on the clean and press, deadlift and t-bar rows. I did the following exercises:
- Good Mornings
- Clean and Press
- T-Bar Rows
- New max on the clean and press: 60 kg or 135 lbs
- New max on the deadlift: 130 kg or 290 lbs
- New max on the t-bar rows: 60 kg or 135 lbs plus barbell
I need to mention that I used unorthodox form on the t-bar rows, which can lead to injuries if you’re not experienced. So don’t do it like I did it unless you know why I did it that way (hint: it has to do with the way the old school bodybuilders did it).
Enjoy the video and I hope it motivates you to push further in your exercises!
During this workout, I trained my legs with the following exercises:
- Front Squats (5-6 sets)
- Regular Squats (1-2 sets)
- Leg Extensions (5-6 sets)
- Hamstring Curls on the exercise ball (both legs and one leg at a time)
- Leg Presses (4 sets)
- Donkey Calf Raises (3 sets)
- Sitting Calf Raises (2 sets)
I also (unexpectedly) reached new maxes on the front squat, the leg extensions, the leg presses and the donkey calf raises and in the video, I talked about how gains come when you don’t expect them to (as long as you put in the work to get your body ready for them). I also talked about how we perceive weight and how we tend to let pre-conceived notions dictate to us how much weight we can or cannot lift. It’s important to approach each set with only the expectation of getting the most benefit out of it. Don’t pre-program yourself for any specific weight, because who knows how much you can truly lift? Why limit yourself?
Hope you enjoyed the video!
Here’s a recent arms workout I did, filmed by Ligia:
I performed the following exercises:
- Warmed up with standing dumbbell curls, followed by regular sets of the same,
- Triceps rope extensions,
- Standing curls with preacher bar,
- Concentration curls,
- Alternate sets of prone and supine triceps pulldowns and
- My original variation on one-arm preacher curls: the one-arm cable biceps curls.
It was fun! And afterwards I naturally drank one of my Wonder Smoothies.
Here’s one of my chest workouts, captured on video by Ligia recently. I warmed up with standing cable flyes, followed by the workout, which consisted of incline dumbbell presses, dips, machine chest presses, lying cable flies and incline dumbbell flyes.
I talked about each exercise in various detail, giving advice gleaned from my experience. At the end of the video, I extended an invitation for bodybuilding-related questions. I’ve got about nine years of intensive experience in the gym, on both animal and vegan diets, and I’ve learned what works and what doesn’t along the way. If you’ve got some questions, I may have the answers.
Till next time!
Want to see me work out at the gym? Ligia filmed me during a recent workout, the first after taking a 1-month break due to travel and business. It was a whole body workout where I warmed up on the roman chair, then did the clean & press, pull-ups and stiff-legged deadlifts.
In-between the sets, I also talked about form and gym etiquette.
I’ve mentioned this before, but for the benefit of those just tuning into my website, I am a raw foodist, which means I eat mostly uncooked vegan foods, and that’s also how I obtain the protein for building muscle.
I began working out regularly again last fall, in the month of September. I was sidelined for a couple of months due to an ankle injury and my current goals are to: (1) add significant muscle mass and (2) prove that I can do it on raw food, without animal protein.