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ADMIN posted a blog entry in FDF Online NewsIf you go to a gym and decide to get your exercise plan from a beefy-looking bodybuilder, there is a good chance your training split looks like this: Monday – Chest Tuesday – Back Wednesday – Off Thursday – Legs Friday – Shoulders & Abs Saturday – Biceps & Triceps Sunday – Off On the surface, nothing looks wrong here and it looks balanced as well. Because you are hitting every body part once per week. There is no overlap between muscle groups and you won't be fatigued. Also, there is no fear of 'over-training' as well. © Unsplash In fact, it looks like the perfect training programs that are given in bodybuilding magazines by your favourite bodybuilders like Phil Heath, Jeremy Buendia, or Kai Greene. If it is something that pros follow and it works for them, it will work for me too. Right? Umm... WRONG! The athletes that you see on stage are on bodybuilding drugs or anabolic steroids. On those drugs, you build muscle better, recover faster and get a great physique even with a shitty training split. © Unsplash Their muscle protein synthesis aka MPS, the mechanism through which your body builds muscle, stays elevated for days after training. But that's not you. If you are a natural lifter, the one-body-part-once-a-week means missed opportunities for gains. A study by Dr Stu Phillips found that after resistance training, MPS spiked to 65% above baseline after 24 hours, was elevated to 34% above baseline at 48 hours and then came back to normal. If you want to gain maximal muscle, your MPS levels need to be elevated as much as possible. If you hit one body part once a week, it will have the growth stimulus for 2-3 days and then nothing will happen. Another study from JSCR concluded that when the same weekly sets were matched, the group that trained the muscle 1x a week only gained 62% of the strength to those who trained the muscle 3x a week. © Unsplash To simplify it, if you do 12 sets of a muscle in one session, you will compromise your strength gains compared to doing 4 sets in 3 sessions. So, as a natural lifter, a frequency of 2-3x per week is a much better option for you if you want to get jacked. And for those bodybuilders you follow, you know what makes them grow muscle. So, Where To Start? If you want to graduate from the bro-split, a good start would be a basic Upper-Lower split. It would look something like this: Monday – Upper body (strength focused) Tuesday – Lower body (strength focused) Wednesday – Off Thursday – Upper body (hypertrophy focused) Friday – Off Saturday – Lower body (hypertrophy focused) Sunday – Off Start doing this and stop training like a bro and compromising your results. Author bio: Pratik Thakkar is the co-founder and director of GetSetGo Fitness, an online fitness company and the founder of Mars Nutrition, a nutrition supplement company. Both his companies are geared towards providing you with the right information and products without any false or fake claims. You can reach out to him at email@example.com and follow him on Instagram.
A Leaked Image From 'Saaho' Has Gone Viral Showing The Madness Prabhas Can Stir Among His Fans
ADMIN posted a blog entry in FDF Online NewsPrabhas fans are currently super excited to see the superstar don a new hat for his next action movie 'Saaho'. He has only been associated with the character of the mighty 'Baahubali' for the last 5 years and now 'Saaho' will probably break that mould for him. It is going to be one of the most expensive movies created in Indian cinema and the action sequences are rumoured to have cost many crores for the makers. The movie also stars Shraddha Kapoor opposite Prabhas and will see Neil Nitin Mukesh play a pivotal role as well. An image from the shoot has apparently been leaked online and Prabhas fans have gone bat-shit crazy over it. This Pic Will Rule Social Media Many Days ð#Prabhas Cool Uber look #Prabhas And @ShraddhaKapoor Pair â¤ð Prabhas Hand Aa Biceps ð¥ ð@ShraddhaKapoor Glamour ð This Pic Gives Me lot of Happiness Waiting For #Saaho pic.twitter.com/JC8U1M0T9h — Rowdy R E B E L°ð¥ (@DarlingFanShiva) April 14, 2019 A simple leaked pic from the sets of #Saaho breaking the internet shows how eager #Prabhas fans are waiting for #Saaho. We hope it arrives on #15thAugust2019 and there are no more delays. Post production is in full swing. Shooting will be wrapped this week. — Filmy Duniyaa (@filmy_duniyaa) April 14, 2019 It's things like these which show the immense power of a superstar's stardom and Prabhas is no alien to this kind of fan frenzy.
ADMIN posted a blog entry in FDF Online NewsThe 2019 Pakistan Super League (PSL) ended on a high note when Quetta Gladiators successfully chased down Peshawar Zalmi's below average total of 138 runs in just 17.5 overs to claim their first ever title in the Twenty20 league's history. The Man of the Match award was given to Pakistan's Mohammad Hasnain who was able to snap three wickets while giving up 30 runs in his four overs. Quetta's Ahmed Shehzad led the team's batting order with his 58-on-51 delivery performance as former Aussie captain Shane Watson was dismissed early in the game with a run-out at the hands of Umar Amin. However, the highlight of the evening came after the match was over when, from the crowd of 32,000 cricket fanatics present at the National Stadium in Karachi, emerged an internationally familiar face of a different sport. During the closing ceremony of the 2019 PSL former FIFA World Cup winner and Barcelona FC captain Carles Puyol was brought to the stage followed by a collective roar of cheer coming from the stands. Legendary @Carles5puyol in action at NSK.#HBLPSL #KhelDeewanoKa pic.twitter.com/UbpZeQ9hjv — PakistanSuperLeague (@thePSLt20) March 17, 2019 Currently present in the city to promote World Soccer Star football games and the next FIFA World Cup in the country, Puyol said: “It's an amazing welcome, the people are very friendly. I'm very happy to be here.” “I thought Pakistanis only liked cricket but I have seen they like football a lot also and it made me happy,” continued the footballer in Spanish while addressing the capacity crowd. While the sporting fans of Pakistan were overjoyed with the presence of such a well known international figure in their stadium, not everyone on Twitter were able to believe their eyes. Lmao wtf is Carlos Puyol doing at the PSL Final in Karachi?!!! #MadRespectTho — ð»ðð¦ð (@daudthepaki) March 17, 2019 Carlos Puyol in Pakistan. All kinds of madness#PSL — Muneeb (@MuneebKhawar2) March 17, 2019 Wtf is puyol doing in PSL?ð§ — Prasad Suroshe (@PrasadSachinist) March 17, 2019 Why the hell is Puyol at the PSL's closing ceremony?! #PSLFinal — Fanatix (@fanatix63) March 17, 2019 The **** is Puyol doing in PSL? — Sameer (@Notacrickethack) March 17, 2019 We are really going to make Puyol watch the PSL final tomz. What a load of crap ð — Hassan (@AlphaGooner) March 16, 2019