Tuesday, February 20, 2018

Natural Body Transformation Report Week 1 Day 2

In this blog post I like to discuss where I started from on day I share some pics below to monitor progress.  Many people claim to be Natural and share progress pictures where you see drastic changes. body transformation done in a natural way is the best way because the changes will last longer and you don't need any enhancers.Subscribe to my blog Rockhard Physique as I share my journey. 

As far as diet is concerned I am on a low carb, high protein and moderate fat. But it's ending up with me over eating carb. It takes time to hit the macros on point let's not forget it's not a day or two's journey it's gonna be a 12 to 16 weeks of transformation. I plan to build muscle while getting as lean as possible. 

I am sharing my day two workout. Here is what I did.

Chest & Biceps 

Dumbbell bench press 

45.45 kg  x 20  reps 2 sets

59.09 kg  x 12 reps 1 set

68.18 kg x 12 reps 1 set

85 kg x 6 reps 2 sets

85 kg  x 2 reps 2 sets

Decline bench press 

61.36 kg  x 10 reps 3 sets

70.45 kg  x 6 reps 1 set

Machine hammer strength press 

54 kg  x 12 reps 1 set

64 kg x 7 reps 1 set

68 kg  x 5 reps 1 set

Barbell Curls

43.18 kg  x 7 reps 4 sets

Dumbbell hammer Curls 

22.72 kg  x 7 reps 2 sets

That’s it. Great week. Thanks all my readers from around the world Ukraine, Russia, USA, India and United kingdom. Remember to come back to my blog to follow my journey. 

Please subscribe to my YouTube channel and support me. 

Monday, February 19, 2018

Natural Body Transformation Report Week 1

I am on my Natural body transformation journey follow me as I do it all natural buy thst I mean I don't even take supplements.

I have always wondered how real are these body transformation and body transformation challenges. Well one of the best ways to find out is to do it yourself. 

I will be sharing my workout routines, diet and my findings and struggle. Let's kick off the the blog post with my day one workout. Here is what I did.


Seated dumbbell shoulder press

45.45 kgs  x 14  reps 3 sets

54.54 kgs x 10 reps 2 sets

I’ve always been naturally strong on this exercise. 

Machine Shoulder press 

50 kgs x 10 reps 2 sets

Dumbell lateral raises 

31.81 kgs  x 7 reps 2 sets

Dumbell front raises 

31.81 kgs  x 10 reps 2 sets

Triceps cable press down 

45.45 kgs  x 14 reps 2 sets

59. 09 kgs  x 10 reps 2 sets

90.9 kgs  x 3 reps 2 sets

Close grip barbell bench press 

61.36 kgs  x 10 reps 1 sets

61.36 kgs x 6 reps 2 sets

That’s it. Great week. Remember to come back to my blog to follow my journey. Please subscribe to my YouTube channel and support me. 

Thursday, February 8, 2018

How to Lose 7 to 8kgs of weight in 90 days

There are many ways to lose a lot of weight fast. However, most of them will make you hungry and unsatisfied. Most weight loss program more than what they can deliver, thus resulting in demotivation. First and far most one should think whether losing 7 to 8kgs in 90 worth the health risk it may cause? Are they prepared for the grind that one needs to see results and survive till the end?
You need to have iron willpower, if not hunger will cause you to give up on these plans quickly.

The plan outlined here will:

Reduce your appetite significantly. Make you lose weight quickly, without hunger.

Improve your metabolic health at the same time.

Have a great workout plan, it's very important to train hard and not just relay in diet.

Avoid crash diet or any other forms of fad diet.

Cut sugar and junk food from your diet and make sure you hit your macros goal.

Here is a video which will help you and explaining how to lose weight fast properly. Please subscribe to my YouTube channel.

How to build Massive chest

How to Build a Massive Chest ? well i have the answer. yup you are on the right track to finding golden cheat sheet to build big chest muscles fast. Chest workout is one of the best and taxing workouts of them all.

Building great chest isn't rocket science but needs lot of dedication and hard work like any other body part. Whether you want to build massive chest at home or build big chest muscles in the gym
barbell bench press is one of the staple exercises to build huge chest and intensity is the key.

If you want to build big chest muscles fast We can also use reverse grip decline bench press along with inclined barbell bench press to vary the routine.

The 4 must –do exercises for building huge chest , which I suggest to vary one’s routine are as follows:

Inclined Bench Press     5 Sets of 6 – 8 Reps

Reverse Grip Decline Bench Press      4 Sets of 6 Reps

Dumbbell Fly’s        4 Sets of 6 Reps

Machine Fly’s     5 Sets of 6 – 8 Reps

Please Like, Comment and Subscribe. I would love to know your feedback on the topic.

Yoel Romero vs. Luke Rockhold

Yoel Romero vs. Luke Rockhold is a very interesting fight and will be one of the best fights in ufc 221 fight card. Yoel Romero is an amazing wrestler and has knockout power in both hands. Check out my fight predictions for UFC 221 and subscribe to my YouTube channel.

Wednesday, January 17, 2018

Full Body vs. Split Training for Natural Bodybuilders

BroSplit Vs. full body workout which is better form of training and which builds more muscle? I go with full body workout rather than bro split why you may ask? Here is the answer if you want your muscle to grow you need to stimulate your muscle and more you stimulate the bigger muscles you grow.

When on a full body workout routine you train major body parts like back, chest and legs 3 times per week sometimes more. Thus this frequency and using compound moments like bench press, deadlift and squats will beat your body up and yield great results.

When on a full body workout routine you end up expanding more energy compared to brosplit.  More energy you burn more calories you burn. Training biceps and triceps on a separate day is no match for exercises like bench press, squat and deadlifts. Here is a video detailing how each form of training routine impacts our body and yield result.

Please share, subscribe and like the video. I would love to hear your feedback and point of view on this topic.

Wednesday, December 20, 2017

Build an ideal Male Body

Well if you are reading it then it’s one of the two cases, either you want to know what you are doing wrong or you want to get in shape as it’s time for new year resolution. Are you on a weight training and diet plan? Is it working out for you? Are you reaching your goals? If the answer is no may be not sure then you are at the right stop, I am here to help you.

Lifting weights doing little bit of cardio tracking macros based on some random diet plan are all ok but if you want to really build an ideal physique a beautiful and strong male body which exuberates confidence and power, it’s a different ball game all together.

Some have broad shoulders, some have big legs but fitting it all together and balancing it is the true form of aesthetics. How often do you train, how well do you recover and how good do you eat are very important question which tell you a lot about your current physical health and fitness level in general.  Let me drop some hints perfect male body meets ‘The golden ratio’. You need have the x- shape; well you may ask what the heck that is? Let me answer, it’s to have broad shoulders, a narrow waist, and strong, well-developed calves.

This is a preview article for the new series of articles which I am going to write and teach how to achieve the golden ratio. Do subscribe to my YouTube channel and follow my fitness journey.

The German Giant Markus Ruhl

The German Giant Markus Ruhl is an ifbb pro bodybuilder and had a great physique. He had the widest shoulder width in bodybuilding and he was a sight to watch.  Markus began training at the age of 18 following a doctor's recommendation after sustaining a knee injury while playing soccer. At 120 lb., Rühl began training hard six days a week until deciding to compete on a professional level five years later. He had amazing size and was competing at body weight of over 300 pounds yet he was in great shape for that kind of size.

He had freaky body parts like arms and chest, his biceps peak was amazing and could be easily considered of the best in the bodybuilding industry.

Monday, December 11, 2017

Best Protein Source for Indian Diet

I often get asked what the best Protein Source is for Indian Diet. Well the answer is neither complex nor very simple; there are varieties of food from which you can get the desired macros. What matters are your food choice and your goal, that’s the most important aspect one needs to focus on.

I am a Non-vegetarian and I like to get my protein from chicken and fish. Chicken and fish are one of the best sources of protein as they have low fat and great protein. I love eggs and I like to eat whole eggs rather than just egg whites.

When it comes to vegetarian source of protein I like paneer, tofu and cheese but I like to stay away from those foods and use them sparingly in my diet. You can get protein from milk products and soya, here in this video I explain that in details.

Please subscribe to my YouTube channel for more videos on exercise and diet.

Thursday, December 7, 2017

The Best Back Exercises for a Thick, Wide Back Workout Routine

Have you heard the bodybuilding community saying contests are won from the back! Well hell o yeah, a strong, think and wide back is always appealing and has stood the test of time with its functional capabilities. Now you may ask how I can get thick and wide back. What are the best exercises build a massive back? Well you are at the right place to find out how.

Before I proceed with sharing my two cent on how to build big and thick back muscles, let’s examine how the back muscle is build.The four muscles that make up the bulk of the back, and that we want to focus on developing, are the



Latissimus dorsi

Erector spinae.

I have always trained heavy and hard, I am big believer in HIT training method followed by the legends like mike mentzer, Dorian Yates. High Intensity training is what gets you big and shredded. It’s one of the unique ways yet very simple to follow workout program. The beauty of it lies in its simplicity and is highly effective, its time efficient and easy to follow. It’s followed and developed by mike mentzer to Dorian Yates. I have created a playlist with touching these topics along with Playlist containing top rated videos from my channel. Click on the image below which will take you to the playlist.

Now coming back to my best exercises to build big and thick back are as Follows:

Deadlifts 5 sets of 5 Reps
Barbell Rows 5 sets of 5 Reps
Lats pull down alternating close and wide grip 3 Sets Of 8-14 Reps
Pull Ups to Failure

Add his to your back training workout routine and you will see lot changes in a month.

Must Do Exercises for Massive Shoulders

Shoulder muscles can be a very stubborn body part for some despite hard training sessions and constant effort. Be very diligent in choosing best shoulder exercises and best shoulder workout. Some don’t see the results they would like to see on them otherwise.  My followers and subscribers ask me what’s the best shoulder workout for mass; well I have good news for you iron lovers. Try these 5 exercises and you will see your shoulders responding to workouts in no time! I recommend this exercise as Must Do Exercises for Massive Shoulders.

As we all know our shoulder has three sides to it the front, rear, and side. Hitting all the heads to get the broad shoulders or frame you has always wanted and what exercise to use. My shoulders have always grown very well and they respond quickly to heavy training and lot of pressing movement be it dumbbell seated shoulder press or barbell press. Some people’s shoulders take little more effort and time to respond and grow. Begin your shoulder workout routine with some heavy over- head presses. This can be done standing or seated, overhead presses. Building crazy strength by bringing your triceps, upper pecs and even your abs into play to help you move more weight fast and in a very efficient manner.  Your goal should always be to get a beefier delts.

5 Exercises for Massive Shoulders is something which has helped me to make lot of gains and make my shoulder muscles respond with great development. Shoulder muscles have 3 heads which are front, rear and side, I recommend always do the compound movement first which hits every fiber in your shoulder muscle and gives you that great foundation with mass. This is how I learned how to build shoulder mass.

Clean and press, military press are some of the best compound exercises which you can start your shoulder workout with and make sure you go heavy on them without compromising the form. I suggest do 5 sets and no more keep the rep range around 7-10 and you will definitely feel the intensity and over a period of time great results. Shoulders as we know makes a big impact; consider you hitting a back double biceps pose and a greatly developed shoulder will make a big difference between an average pose and a great pose.

The wider your shoulders are the beautiful your frame looks and when your side delts are huge they make your arms appears more defined and ripped. Hit lateral raises one Arm or both arms at the same time to hit those side delts.

 Do these 5 exercises in the same order and rep range and your shoulders will start responding in no time.

Barbell Clean and Press 5 sets of 7 Reps 
Dumbbell Press 5 sets of 7 Reps  
One Arm Lateral Raises   5 sets of 10 Reps  
Arnold Press 5 sets of 10 Reps.
Barbell Shrugs 5 sets of 6-8 Reps  

Try these exercises and start saving money for a bigger sports jacket, because in sometime you will not be able to fit into one you already have!

Friday, December 1, 2017

Alistair overeem Vs. Francis Ngannou Ufc 218

This weekend Alistair overeem will be fighting the predator Francis Ngannou who is on a 9 fight winning streak. There will be lot of fireworks in this fight as both have dynamite in their hands. Alistair Overeem is a decorated kick boxing and MMA Legend who has had numerous big time fights and has seen it all.

Now what does Francis Ngannou bring to the table in ufc 218 which promises to be a great card and put fans on the edge, especially the heavy weight fight. Alistair overeem is known as the demolition man, The Reem which is also an online documentary of Alistair overeem‘s life and fighting journey. Fan look out for demolition man vs. the predator.

Here are my predictions on the Alistair overeem Vs. Francis Ngannou Ufc 218 fight.

Wednesday, November 29, 2017

Aesthetic physique of Bruce lee

What’s the first thing you notice when you see a Bruce lee movie? His unbelievable martial art skills and his amazing speed the other important thing you notice is his Aesthetic physique. It’s my tribute to the man who was a perfect combination of body and soul a legendary martial artist and renowned philosopher. Whenever I hear or think of muscularity first name that pops up in my mind is “Bruce lee”, he was lean, razor–sharp cuts, dense muscle not to the degree of professional bodybuilders but chiseled and well defined muscles.

His work ethic and single minded focus was second to none, he had that perfectionist mind set which made him a legend. He was not genetically gift with great genetics unlike our professional body builders; he built his awesome physique with sheer hard work and dedication. Just standing five feet and seven and a half inches tall and weighed around 126 to 145 pounds, he turned his body into an ultimate weapon which not only looked awesome but was also very strong and powerful.

Bruce’s interest in weight training mainly grew as part of martial arts training. He was a renaissance’s man; he had achieved the muscularity, definition and proportion to the same degree as that of body builders of today. Bruce’s main focus was towards strength and speed, the chiseled and ripped to the bone physique was byproduct of his intense training. His body was graceful and tremendously functional; he would leap eight feet in the air to kick out a light bulb in one of his movies. He would demonstrate one inch punch which could generate so much of power that it would send the person on the receiving end flying in the air. Bruce was a pound for pound fighter , his reflexes were so quick that he had to slow down for his movies, so as to capture his punches and kicks on screen, man he was lightening quick. He termed his approach towards physical training as “the art of expressing the human body”. He demonstrated extreme flexibility, lighting quick reflexes, grace and colossal power. He didn’t believe in being huge or big but believed in being capable of converting one’s strength efficiently and quickly.  Bruce had a well-proportioned physique, but his best body part was his abs, it is said that he loved to work his abs and forearms.

Some of Bruce’s feats of strength are he could perform one hand push-ups or thumbs only push –ups. He was able to support a 125-pound barbell at arm length right in front of him, mind you he weighted between 126 to 145 pounds. How can we forget his one inch punch? That would send the opponent flying in air. He could side kick 300 pound heavy bag slapping against the ceiling. Lee was always on the look out to train his muscles in new and unique ways to stimulate more muscle fibers; he had a huge collection of books ranging from bodybuilding to philosophy in his personal library.

Below is lee’s workout program:

Clean & press 2 sets – 8 reps
Squats 2 sets – 12 reps
Bench press 2 sets – 6 reps
Pullovers 2 sets – 8 reps
Good mornings 2 sets – 8 reps
Barbell curls 2 sets - 8 reps

Bruce was well ahead of his time, be in terms of fitness or nutrition, he was a great martial artist and a wonderful human being. He can also be termed as first one who introduced MMA (mixed martial arts) in way because he didn’t not believe or limit himself to one style of fighting.  I would like to conclude this article with one of his quotes on martial arts and fitness, he said “if you’re talking about combat- as it is – well then, baby you’d better train every part of your body!”