Exercise 2: Calves Raises

This is an exercise to be done with squats with the amount of weights and number of sets and reps the same.

(3) CALVES

(A) CALVE RAISES

Equipments needed:
(i) half your body weight of barbell weights on mount
(i.e. 30kg of weights on barbell if you weigh 60kg)
(ii) a RAISED PLATFORM

Exercise : 3 sets of 20 reps
(10 reps with sole pointed inwards and 10 reps outwards)

Add Exercise for the Calves to Squats

If you can keep up the present routine, add in the exercise for calves with the squats. Reason for the two in combination is to balance the look that they are in proportion. Always keep the amount of weights and quantity of sets the same for Squats and Calve Raise, the exercise for the calves which I am going to introduce in the next post.

After another month, notice your glutes......

Now that you feel the hang of this, notice that your glutes sagged with increased muscle mass. You have to uplift the glutes, by doing this after every set of squats. While standing, draw one leg back to squeeze the glutes. Do this for 20 reps. Repeat this for the other leg. Then stretch before the next set. Everything sould be in good shape now. Enjoy this with the daily shoulders exercise.

Getting it Right for Squats

If you just seem unable to get this, do the squats without any weights. Stretch your hands forward and clench both fists together then perform the squat. You will be able to feel how to sit back at the lowest point and still well balanced. then gradually perform with weights. Squeeze your glutes when returning to standing position. Do stretch in between sets so that you will not feel sore in your muscles the next day.

Review Squats

Can you target your glutes? The key is able to feel like you are in a sitting position at your lowest position. The chair greatly helps you, so persevere on this. Breathe throughout the exercise; remember not to hold your breathe. Also, do not go for deep knee bend, it harms your knees in the long run. Always keep your back straight and head facing in front of a mirror to gauge yourself accurately.

Exercise 1: Squats

When doing squats, the most important thing is your posture from start to end. At all times, your knees must not exceedthe toe. You should kind of feel that at your lowest position, that you are sitting on a chair freely. The chair is not for you to sit, but help you maintain your posture as if you are sitting on it. Exhale as you return to standing position.

Exercise for the Glutes

(2) GLUTES

(A) SQUATS (heavily assisted by the hamstrings)

Equipments needed:
(i) half your body weight of barbell weights on mount
(i.e. 30kg of weights on barbell if you weigh 60kg)
(ii) a chair

Exercise : 3 sets of 20 reps
(10 reps with sole pointed inwards and 10 reps outwards)

Review Lateral Raise....

Something did not feel right for me still, i feel strains in my arms instead of my shoulders.Then I FOCUS. Here's how: from my starting position, I gradually turn my pinky till it leads the whole palm just when I reach the top. To do this trick, the secret lies in lifting my ELBOWS as if they are lifting the weights. I picture Michael Jackon's Breakdance and did my lateral raise perfectly.

End of first month weights training...

After a month of lateral raise and vertical press, we proceed to foundation for the lower body. You probably guess it right, we are building the weakest link in the lower body. The socket and ball joint is the glutes or rear as commonly known. The exercise you will embark on is called the squats. This exercise s heavily assisted with your hamstrings, so you will feel strains in your hamstrings too.

Precautionary Checks For Lateral Raise

Two weeks later, i heard clucking noises from my shoulders. I was shocked to discover a shoulder rotator cuff problem. I dropped back to 2.5 kg each side. I reckon because my shoulders are made up of ball and socket joint, the muscle responsible to hold the shoulder muscle strands to the collar bone is too weak to take the load. I was self - cured after reducing the weights.