Stretch, stretch, Stretch!

Sup everybody,

Sorry I haven’t posting lately, the lazy and unmotivated bug bit me. I will start posting once a month, that way I can get some content to you and it’ll give me some time to write something. I didn’t post last month, it was a busy month and I didn’t get a chance to write one. I would love you guys to get more interactive with me; it will help motivate me to write more. I know I don’t have much credibility, but I believe the stuff I’m writing is very useful,  valuable information  and it can help you. I’ve done a lot of these and I have friends who have used my advice and it worked. Try some them out and it might work for you. If you’ve tried any of my advice and it worked for you. I would love to get your feedback and to see how you used it. Please send your questions, suggestions or anything   to yesyouken90@gmail.com

I wanted to bring this topic back because I believe it’s very important. I’ve been seeing this and hearing people not doing this, STRETCHING.  I see so many people who finish their workout and just bounce out the gym. I ask people about stretching and some say they don’t do it or don’t need to. I question their reason for not stretching and it amazes me to hear this. I believe stretching is one of the most important things to do when you work out. It’s the best thing to do to help prevent injury! Trust me, injuries suck. I’m sure many of you hate getting injured.

Maybe if I write about the benefits and importance of stretching many of you will consider taking the 10-20 min and stretch.  There are many benefits of stretching, but number one is preventing injury! It helps increase your mobility and range of motion which will help you out on all your lifts. It can help prevent DOMS (Delayed Onset muscle soreness) this is the pain and stiffness you feel hours to days after your workout. You now that feeling you get after leg day; you can help reduce that pain by stretching! Crazy huh?! It can also help your posture, you don’t want to be walking like a caveman or looking like the hunchback of Notre dame, right? Stretch!  If you’re an athlete, it can help you in your performance. You want to get first place and be holding that trophy up don’t you? Stretching can help boost your performance. Stretching is very relaxing; it can help your stress levels and keep you calm. I like to listen to slow jams while I stretch. It makes it even more relaxing for me.

Think of it like this, if you don’t stretch today. It won’t hurt you and you’ll feel alright after your workout, but if you constantly do it. All those days of not stretching will add up to your body and injuries will come. It won’t hurt you today but later on you will regret not stretching. You don’t want that do you? Do yourself and your body a favor and take time stretching, your future self will thank you! What do you have to lose by stretching? NOTHING!

There you have it,  my take on something I believe is crucial to your workout. My favorite stretch is the glute stretch I’ll do my best to keep getting content to you guys. Please give your feedback, comments, and suggestions. I would love them! Remember YES YOU KEN!

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  • Ken

Hard Work Dedication

Sup Everybody,

I’m going to start posting once a month. I’m running out of topics :(. If you have a topic suggestion, send it to my email! I’ve been asked by friends and co-workers, how do I find the motivation to work out and stay motivated. To be honest it’s really simple, I want to write about how to start and giving my two cents on beginning this process of transforming your body. I hope by the time you finish reading this you’re motivated enough to get out there and reach some goals.

First step is to find your why, why do you want to start this journey. Is it to lose weight and fit in that new dress/shirt you just bought?  Tired of being the skinny kid and want to have arms that can bust the sleeves of your old shirts or do you want to get stronger and be able to lift twice your weight? For me it was tired of being the small and skinny kid. I also wanted to become stronger and  more built. Living a healthier and fit lifestyle was an added benefit. No  matter what your goal is, you need to have one and stick to it.

Then do your research! Find a regimen that will work for you and only you. Honestly, everything I learned was all found on YouTube and received advice from friends. Everything I learned I used the trial and error technique. I figured out what works best for me and I stuck to it.  One way may work for someone else but not for you. Try it and see if it does. Remember this is all a process; you’re not going to get it in a day, week, or   even months. It could take years but just be patient and it will come to you.

Once you find a great workout regimen, try it. Learn how to do the workouts, research proper form and technique! You don’t want to get injured right when you begin this journey. Always keep your glass half full, you’re always learning in this lifestyle.

Once you start hitting the gym and getting your diet on track. You will start seeing your body transform and trust me you will love it. I loved seeing my body transform and me getting stronger. You start seeing your chest grow, pants get tighter, shirts get smaller, arms get bigger, and see those pounds fly off the scale. You learn to love the process; it’s amazing to see your body change.

On staying motivated, I like to tell my friends. Always keep that goal in the back of your mind. That’s a great way to stay motivated. You want to lose weight, how are you going to do that if you just stay at home or not do anything. How are you going to reach that goal by not doing anything? Your workout and diet is not going to work unless you do. Also make it fun, I have so much fun in the gym. Trying new workouts and seeing which ones I like to do I fun to me. With a great workout playlist, it’ll be even more fun.  It feels great when your song comes on the playlist while you’re doing your workout. It pumps me up even more.

Another  reason why I always stay motivated, I love the gym. It’s one of the best relationships I have.  When I’m feeling good, I can go to her and she’ll make me feel even better. When I’m stressed, she’s there to help me feel better.  She won’t fight back and she’ll make me better. I also love getting better every day and one way I can do that is to hit the gym. Once you start and make it a habit, you’ll start to enjoy it like I do. You’ll stop feeling  like you have to go and start wanting to go.

 

There will be days where you’ll feel like not going to the gym. Maybe it’s your body telling you to rest, hit it twice as hard the next day. Just make sure you don’t do it for a week or month straight. Once you start  feeling like you’re getting it right, you’ll want to keep going. Love the process is all I want you to do! Trust me it’s going to be great! It will be worth it in the end once you get the body you were working towards and you’ll be proud of yourself!

I tell all my friends all you need are two things hard work and dedication. With some added knowledge and research, your goals are closer than you think!

There you have it, my take on beginning this journey.  Just remember to love the process, be patient,  and YES YOU KEN!

 

-Ken

 

 

Tips and tricks that help me in the gym

Sup everybody,

I wanted to write about some of the tricks I like to use to help me with my workout . These are things I do that help me with my lifts in terms of getting it up, making them easier, or giving me an edge.

First and foremost, I like to have a routine every time I set up for every lift. Doing this helps me prepare for the lift and helps me have a great lift. This is something small, but you’ll notice that it is really helpful. I make sure my hand placement is right, I have a good grip, breathing is on point, my body is positioned correctly and I’m mentally ready for the lift.

This is small but breathing really plays a big part in my lifts. Whether it is holding your breath or timing when you let it out. What I like to do when it comes to breathing. I like to take a deep breath when I lift the weight up holding my breath and let it out when I lift it up. When I bring the weight down, I like to take a deep breath while I control the weight going down. Lifting it up is where I slowly exhale, kind of making a hissing sound when I lift it up, to me this helps a lot with my lift.

I sometimes like to hold my breath while I do my reps, only if I’m comfortable with lifting the weight up. if the weight is too heavy I will not hold my breath and breathe like i explained. Holding my breath really helps me with lifting the weight up. I do as many reps as I can until you can’t hold your breath anymore. Try whatever works best for you.

Another great tip is to grip the weight has hard as you can before you’re ready to lift the weight up. Gripping the weight hard helps activate a lot of your muscles and it gives you an edge when it comes to lifting the weight up. I have routine before I start my lift. I first find the right placement for my hands, grip the weight hard, get mentally prepared for the lift, take a deep breath and hold it, then lift the weight. I do this for a lot of my lifts.

Another  tip I like to do a lot is counting my reps separately. What I mean by this is for example, I usually do a lot of reps per set. When I have like 6-8 reps, instead of counting 6 straight, I count up to 3 then another 3. Doing this helps me a lot mentally. Instead of thinking I have 6 reps left to finish the set. If I use this technique, I’ll end up saying I only have 2 or 1 more set left. It’s a small trick but it will helps me a ton.

I’ve written  about this before, but it’s something that I think helps a lot. It’s  listening to slow jams/RNB music when I stretch. After going hard during my workout. It’s nice to just relax and listen to some chill music while you are cooling down. It might not sound like it helps, but it really makes a huge difference when you’re cooling down. If you have Spotify follow me and check out my stretching playlist at Ktadeo90.

There you have it, some tips and tricks I like to use to help and give me an advantage during my workout. Try using some of these and they might be able to help you as well! You can do It, YES YOU KEN! That next goal isn’t too far away!

-Ken

Don’t sweat the small bumps

Sorry I haven’t been posting, life happened and I’ve been busy with that. I just got a couple new jobs and I’ve been working. I haven’t had time to write, but I want to write about when you hit a small bump on your way to your goal and give my 2 cents. Don’t worry if you slide off track on your goal or things come up and mess up your routine. Find a way where you can work around it. It’ll probably be super simple to fix

For example, I go to the gym Monday, Wednesdays, and Fridays. I started a new job and I had to work those days. I just switch it up and go Tuesday, Thursday, and Saturday instead. It’s a small bump but I make it work. I make sure I go 3 times a week with a day of rest in between. For me I feel like that’s more than enough. If you want to go more you can just cater it towards your schedule.

As for diet, maybe you ate one too many slices of pizza. You ate a little too much of that cake or had too many double doubles or craved for a munchies meal, don’t worry! Just remember one meal won’t make you skinny and one meal won’t make you fat. It’s if you constantly do that. Remember this is a lifestyle; it’s not easy to get those washboard abs, have that thigh gap, get that big booty, bust those sleeves, or get that dream body. If it was easy everybody would have their dream body. Sacrifices need to be made!

Remember you have to be consistent and stick to your regimen. It’s ok if you go off of it one day or eat too much, just have balance.  Patience is a virtue

What I like to do, if I ate bad one day or had too many rest days. I go even harder the next day in the gym. I would Fast for a longer period, run more, eat less calories, or go super hard in the gym. Just to make up for that  day. Remember to take this slow. It won’t happen in a day or two; it will take weeks, months, or even longer. Take it day by day. The end result will be worth it! You’ll be so proud of yourself and you’ll be looking in the mirror and say “dang all those sacrifices were worth it because I look too damn sexy right now!” Trust me, it will be worth it.

Just remember if you hit a small bump, don’t worry.  Just make it up in the gym, but keep in mind abs are made in the kitchen!  These are just small bumps. You can fix it and get back on track. YES YOU KEN!

-Ken

Back Attack

 

Back day is another favorite day of mine. I love doing back workouts and the pump you get from it. From Pull-ups to deadlifts and everything in between.  I believe having a strong back is key to being strong in all your other lifts. Here are my favorite back workouts.

Let’s start with the king of all back workouts, the deadlift.  This is another favorite lift of mine. I started doing sumo deadlift (wider stance) then I fell in love with doing conventional (shoulder length stance). This is the lift where form is key, if your form is crappy you’ll have a one way ticket to snap city and snap something. This isn’t only a great back lift, but it also hits other parts of your body. If you don’t know how to do this lift or you are having trouble with it here’s a video on how to do them https://www.youtube.com/watch?v=6rRfS49JG6c. It’s a little long but it’s worth not getting injured and learning how to do  the lift correctly.

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Rows are another staple in my workout. I like doing seated cable rows, your gym should have something where you’re able to do these. I do close and wide grip to attack different parts of my back.

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If your gym has this, take advantage of it. The T bar row is another great lift to do, I do close and wide grip just to attack the back. You can do different variations of this lift if your gym doesn’t have this machine. For example sticking a bar in the corner and using a close grip attachment and then do some rows.

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If your gym has this machine, I recommend doing it. To not only help hit the rear delt, but to hit your upper back even more. The high row machine, I  started doing these and I fell in love with them.

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I also like adding wide and close grip lat pull downs for more variations. Here is how to do the lat pull down https://www.youtube.com/watch?v=zQFyIWak8K8. You can use the different attachments to change the grips at your gym.

 

I like to end my workout with these, the good ol’ pull ups. I like to do two variations of the pull up.  I start off with doing regular pull ups, palms facing forward and a slightly wider than shoulder width grip. Then I use a neutral grip where your palms are facing each other, your gym should have something where you are able to do neutral  grip  pull-ups. Doing neutral grip is different, it’ll feel kind of weird at first, but I enjoyed doing them and it’s another way to attack the back.

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I like to do shoulders on my back day too. Here are some of my favorite shoulder workouts if you’re looking to build Mount Rushmore on your shoulders and to attack the three heads of your shoulder (front, mid, and rear). I like to start off with working my rear delts.

I’m sure some of you do a lot of presses, i.e.  bench press and overhead press. You might notice you’re be walking like a caveman. To fix this you want to open up and a great way to do this is by working on your rear delts.

I start off with the rear delt flies, like this https://www.youtube.com/watch?v=y0bxHj1bvPs. I also liketo add   face pulls to work my rear delt even more. I just started incorporating them in my workout and I love them. Here’s how to do the lift by Omar Isuf https://www.youtube.com/watch?v=HSoHeSjvIdY&t=5s.You

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Then I do the king of all shoulder workouts, the overhead press. I like to do strict overhead press, but some people like to do push presses and add  a little help from your legs. Here is a video by Omar Isuf for more help  with  the lift https://www.youtube.com/watch?v=0fOPh9g0TIQ. This is a great lift to get those boulder shoulders.

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I like to attack the mid head of your shoulders by doing shoulder dumbbell fly’s like this https://www.youtube.com/watch?v=3VcKaXpzqRo

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I like to end it with dumbbell or barbells shrugs. You can do whichever you prefer, but I like to do dumbbell shrugs to grow them bear catching traps.

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There you have it, my favorite back workouts to attack that back and shoulder workouts to get those boulder shoulders. Try adding some of these to your workout, you might like them too! You will hit your next goal, lose those last couple pounds, and get that PR! Don’t forget about time under tension, mind to muscle connection and most importantly remember  YES YOU KEN!!

 

  • Ken

 

 

Chest day

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I wanted to write about my next favorite day, chest day! I love working out chest, I get a great pump every time I do. I like to do whole bunch of workouts to help build them chesticles and target every part of the chest. Here are some of my favorite lifts  to do on  chest day.

Let’s start off with the main lift that I feel like everyone does the bench press! Everybody wants to push a lot of weight on this lift “aye bro how much you bench?” This is a great lift to help build chest, but some people are doing them incorrectly and hurt their shoulders. The key is to press your shoulders on the bench and have your scapula’s touch, keep your shoulders tight, and arch your back to  keep your shoulders  healthy. Here’s is a video by Chris Jones that helps you set up for the bench https://www.youtube.com/watch?v=JJ5iCcKzg2Q&t=201s

Next one I feel like is the king of all chest workouts, dips. Dips are a great lift for your lower part of the chest, I like that dip on my chest to show. It doesn’t only activate your lower chest but it also hits your triceps. I see a lot of people who do this lift and tend to dip forward while they go down and end up hurting their shoulders too. The key is to also retract,  have your scapula’s touch and be upright so you won’t hurt your shoulders when you dip down. Try to go below parallel when you go down or as low as you can go. Here is a video by Omar Isuf showing you how to dip correctly https://www.youtube.com/watch?v=KqxwoQvMEjY&t=4s. If you’re a beast, you can add weight in between your legs or get  a belt where you can add weight to add more difficulty.

If your gym has a decline bench, you can use that for your lower chest also. This is a great lift to do, but remember to retract your shoulders and keep them tight to prevent injury!

Now for your upper chest, I like to do incline bench press. I don’t like using the fixed incline bench they have at your gym and do barbell incline presses because it seems to be more of a shoulder workout to me. I like to use the bench they have at your gym where you can choose the angle and do dumbbell incline presses. Set the bench to about 30 – 40 degrees, from trial and error and advice from many people I watch on YouTube.  This seems to be the best angle for your upper chest.

If your upper chest is still lagging try doing the landmine chest press lift. This is a lift that will help your upper chest a lot. I like doing these and get that upper chest sore. Here is a video on how to perform them https://www.youtube.com/watch?v=1G-_FTEkoNw

I also like to isolate the chest to help them grow further and get those titties. If your gym has this machine, I like using the chest fly machine. You can also use dumbbells and  go on the flat bench to help isolate them too like this https://www.youtube.com/watch?v=S298ziysRdI&t=65s

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Lastly I like to go back to basics with this one. The good ol’ pushup is  a great tool for working out your chest. They activate muscles that the bench press doesn’t  hit and it’s a great workout too! Challenge your friends when you work out together and see who can do more.

I like to work out my triceps on my chest day as well. Besides the dip this is another favorite tricep workout of mine, the single cable pushdown https://www.youtube.com/watch?v=Zl46Cxc4DDs

There you have it, some of my favorite chest workouts. Try some of these on your next chest day. You might enjoy doing some of them too. I like to do 3-5 sets of 4-7 reps on these lifts, more or less. Tailor it down to what works best for you. Remember the mind to muscle connection and have time under tension, but most importantly YES YOU KEN!!

  • Ken

 

 

ALL KINDS OF GAINS

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I’ve written a lot about losing weight and now it’s time to  make some  gains. Whether you’re looking to gain a few pounds, fit in that large tank top,  want to get arms that are illegal to carry around unless you have a permit or hit a new PR. I believe that getting  your calories in are  the priority. You can work out like crazy and do thousands of reps, but they won’t do anything if you don’t eat enough.

It’s calories in vs. calories out. You want to make sure to eat more than your recommended daily caloric intake. You can find this number in a previous post I wrote about calories. Here is a video just in case you forgot by Michael Kory https://www.youtube.com/watch?v=UKIuW_-03wQ&t=364s.

Let’s use an example person, Tony is 5’7” 140 and is tired of being scrawny and decides he wants to “bulk” up a few pounds. He’s thinking of going to the gym 3-5 days a week, he would need to consume around 3100 calories in order to gain weight. It might seem a lot of food but you can eat that throughout the day. I recommend getting a weight gainer and you’ll be able to drink a lot of those calories, but make sure it’s not replacing most of your meals and you’re getting most of it from food. Treat the gainer as a supplement and you’re drinking it to get in the rest of your calories.

For workouts, I like going high reps. I believe that you need to put tension on your muscles as much as you can,  it will help with building them up. I like going 3-4 sets of 5-7 reps for each lift. You can tweak it to what works best for you.  Here are some tips to help you with your workout.

Tips:

  1. Mind to muscle connection
    1. I believe this is one of the top advices I can give you. You want to think about the muscle you are working on. For example when you are benching  you want to think about your chest working and contracting. You don’t want to just push the weight. Think about it, you’ll feel it more.
  2. Focus on the negative
    1. When you lift the weight and go back down, you don’t want to just go down and put it back on the rack. Focus on controlling the weight when you go down, going down slowly. You’ll feel your muscles contract. You’ll feel sorer but that’s when you know you are using those muscles, it’s a good sore. The key is time under tension.
  3. Focus on yourself
    1. Don’t worry about the person next to you. You are in your own lane. The person next to you might be lifting more or is bigger, but have that mentality that you’re going to get stronger and bigger than that.  Patience young Padawan
  4. Watch videos on some of the lifts you are doing
    1. I like doing this, I watch a lot of fitness people on YouTube and they give great advice on some of the mistakes on common lifts that people do and how to fix them. I catch a lot of my mistakes when I watch these videos and once I fix them, the lift feels so much better. Omar Isuf has a great video on improving your deadlift https://www.youtube.com/watch?v=40K74N1Nu-8&t=532s. Your glass is always half empty, there are always new things to learn about lifting. He also has one on doing dips correctly https://www.youtube.com/watch?v=KqxwoQvMEjY&t=3s. Keep an open mind and always be willing to learn! Most importantly learn to do them correctly to avoid injury!

5. Don’t forget to track your macros!

6. Sleep! Get plenty of sleep, it is proven that sleep will help build muscle. In my onion, sleep is the best supplement you have. Better than anything you can buy. Try to aim for 8 hours.

Here’s a video on how to figure out your bodybuilding macros by Michael Kory  https://www.youtube.com/watch?v=fa1DOQ2r5MQ&t=16s

There you have it, my take on gaining weight. These are things that I believe will help you bust those sleeves, make you buy a bigger size shirt, have guns that will require permits. You’ll hit your next goal, gain that 5 pounds, hit another PR (personal record)! YES YOU KEN!

 

-Ken