Joel Hay

Today was Chest and Triceps day. This is one of my favourite workouts among the other muscle groups because Chest is something that I really need to work on. So for today, I will be sharing with you my Chest Workout with Dumbbells only and Tricep Workout with Dumbbells and machines. I classify the Chest as a major muscle group compared to the Triceps, hence pumping the Chest would be my primary goal in this workout and Triceps would be secondary. For Chest: For Chest I do 3 different movements, each target different muscle groups in the chest and doing 4~5 sets for each exercise. I would usually give myself 2 minutes of rest in between sets because I'm trying to lift heavy and hence because you want to maximise your amount of Reps each time, do give yourself 2~3 minutes in between sets. If you want to challenge yourself further, you can decrease the rest period by a bit, but do not excessively reduce it because as much as you think you have recovered after ~30secs after an exerc...

If you are tying to Muscle Build, the importance of cardio varies base on what your goal is. Is it to lose fat? Is it to gain weight? Am I bulking or am I shredding? These are the type of questions you must be asking yourself first before you decide on how much cardio are you going to do. Research has actually shown that high amounts of cardio causes you to lose muscle, especially when you do long cardio in the morning before your breakfast. This is because when you wake up in the morning, you body is already in a Catalbolic State (muscle-burning) since you went haven't ate a meal for the past 6~8hours. Hence when you do cardio before breakfast in the morning, you will actually be burning muscle instead of your calories. Long cardio burns muscle. This is very evident in Cross-Fit runners, are most of them very muscular, no they are not.  What is considered high amount of cardio? I define high cardio as cardio that exceeds more than 45mins. You do not need that much cardio...

We all know how to gym, how to work out but do we really know how to muscle build? Many people who don't know the basic fundamentals and knowledge of muscle building will not make as much progress as a guy who knows. Today I will be giving you the 3 BASIC Fundamentals for muscle growth, training, nutrition and sleep. Do not ignore any 3 of this fundamentals because they are all connected to one another and you will get less results if you fall of short in any of it. For today, I will only cover Nutrition. Nutrition: Believe it or not, nutrition is the most difficult and most demanding fundamental among all 3 pillars, training, nutrition and sleep. I would say it's the most demanding because it requires you to completely change your lifestyle for it. Unlike training where you have to just invest at least 1 hour a day to consistent training, nutrition steals the title for being the biggest chore compared to training and sleep. Sticking to meal plans and strict diets certainly ...

Now I talked briefly about this topic on my last post of how we should set up out training days. We all want to get big, get shredded and get strong. However, there is always a period  in our life when we hit a wall during training. We find ourselves not gaining muscle anymore even when we train every single day. We don't see the progress anymore, or maybe we see too little in a long run. Now this wall where everyone hits a point in their lives is a common thing so fear not, there's a scientific reason behind it and a solution which we all call "Arnold Schwarzenegger Shock the Muscle Theory". Why do we hit a "wall" in our gym period? Well you find yourself hitting a wall, (not making gains) because your body has evolved and gotten smarter. Your body has adapted itself to your training method, it has learn your tips and tricks to torture your muscle and now they are telling you, "You can't torture me, I know your tricks and up your sleeves. First ...

I am a firm believer of everyday training and consistency. Consistency is one of the key towards reaching your goals quickly and efficiently. To be honest you do not even need to train every day. My best advice for beginners is to split out your training days and train every alternate day. This way you can slowly get your body accustomed to your training routine when you first start out in the gym. However I recommend that you change up your entire training cycle every 2~3 weeks because of a muscle building theory that everyone will hit a wall a period in their life when they feel they stop having gains due to the body being accustomed to your training method. (I'll touch on this topic another time) This is how my training plan will be when I first start out: Sunday- Gym Monday-Rest Tues- Gym Weds- Rest Thurs- Gym Fri- Rest Sat- Gym Sunday (2nd week)- Rest And the list continues... Note that this is recommended for beginners only because you need to give your body time...

Yes! Protein Powder is healthy for the body but I would recommend that if you are under the age of 12, you should try to use food nutrition for extra protein instead. I've heard so many misconceptions about protein powders and how they are chemicals that destroy your body. But honestly, people that spread false misconceptions about protein powders have zero knowledge about what is really inside the powder and how is helps the body in muscle building and muscle recovery. The thing to note is that Protein is an essential muscle building and recovery nutrition. You usually take it after your workout when you need that extra protein in your body. When you take protein, you actually increase protein synthesis in your body that help repair damaged muscle tissues and cause new, bigger and stronger ones to grow. An average man who wants to build muscle needs 1~1.5 grams of protein per pound of body weight. Meaning if Person Z weighs 180pounds, he would need 180g of protein in total for t...