El increíble hombre de 150 kilos de músculo | Vistazo

El increíble hombre de 150 kilos de músculo

Redacción Lunes, 09 de Noviembre de 2015 - 10:38
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Martyn Ford es una montaña de músculos que no para jamás de entrenar. Con dos metros de altura, pesa 150 kilos.
 
Todo comenzó cuando sufrió una lesión jugando al cricket. Tenía 20 años y perdió más musculatura de lo poco que tenía. La única alternativa para no sufrir problemas físicos y recuperarse plenamente fue ir al gimnasio. La idea no lo convencía. Pero una vez que comenzó, no lo pudo dejar nunca.
 
Si bien está muy orgulloso con su nuevo cuerpo, reconoce que tiene sus problemas. Por ejemplo, quema tantas calorías que come a cada hora. Así, llega a gastar hasta 400 dólares por semana sólo en alimentarse, según Infobae.
 
 

We have all been there, no one accidentally grows muscle! However it often seems impossible to get good advice on how they did it! After been in that place, so desperate to grow and feel better about myself, I know how frustrating it can be. So here are a few notes to help you on your journey. Most common mistakes people make when trying to grow are: •under eating •overtraining •poor exercise form •not training the muscles hard enough •poor training structure Ok I'm going to focus on over training here! The biggest mistakes new comers or those who are desperate to grow is they simple do to much volume and not enough intensity/quality. There is a simple physiological fact when it comes to building muscle. If a muscle is to grow in strength and size it must first fully recover from the last exercise session using that/those body parts. The average person usually takes between 24-48 hours for there muscle to recover. It is during this time that the muscle feeds, repairs and grows. It is common for a new comer to recover faster than intermediate or advanced individuals. This is why a 3 day alternate day split is ideal for new starters. Recovery time (est) •beg 48 hrs •int 72 hrs •adv 96 hrs This is mainly due to how intense an advanced athlete can push there body, needing longer recovery time. So with all this in mind be sure to eat, train and rest properly for optimal and faster gains! Train smarter not harder! Hope this makes sense and sinks in, if helps just one person feel better about themselves in weeks to come it was worth the thumb act writing this has caused me! Lol #help #guidance #support #family #betabodz #martynford

Una foto publicada por Martyn Ford (@martynford1982) el

 
 

Advanced Training-Drop Sets Drop sets are tremendous for muscle size. If you are not aware of a drop set here are the basics to how they work. Imagine you are performing chest press, 30kg is your weight for 10-12 reps you usually use. Perform these reps to complete failure, it's vital you hit failure to get the full benefit of the drop set. Once you have, reduce the weight by 15-20% then continue to perform the exercise for as many reps as you can. This here is a drop set. When you hit the point of failure on the first set, you hadn't hit complete muscle failure. You have just hit muscle failure for that weight been used. If your just using a straight set you will not be activating all the muscle fibres in that muscle group. By reducing the weight you hit the muscle fibres harder and deeper, each time recruiting more and more. Drop sets allow you to get growth which would be I achievable with standard straight single sets. So definitely worth using these if gaining muscle is your plan. Don't over use them however, be wise in your planning of your program, if you use them continuously you will actually be overtraining and losing rather than gaining muscle! I would advice you use 2-3 drop sets per workout to start, through out the workout, and on the last set of the exercise you use them on. #training #advice #drop sets #martynford #muscle #weight

Una foto publicada por Martyn Ford (@martynford1982) el

 
 

Ok back to reality! GYM time! Today was legs day, I want to grow these twigs of mine, so from now on, no missing leg day or head day! lol to get big I'm going back to basics. Why try To change a time old, proven rule? To grow mass you MUST squat. There are no two ways, this exercise is the BEST exercise for legs and arguable the whole body for mass. So get into that squat rack, focus, man up and squat until you can't bend down! To grow muscle you need to work your muscle past that comfort zone, give it 100% , your better off doing 1 working set of 4 exercises to absolute complete failure (as in collapse state ) that 5 sets on each of comfortable sets (which in reality 9/10 people complete. I know I'm no exception, in the past I have fooled myself I'm working to full intensity, smashing my sessions, when in reality I was giving 75-80% per set, over training each exercise and under achieving. It's taken me years of training to finally see this, don't make the same mistake, take my words on board, try it, and see the difference. I approach each exercise like so. First set 50% weight , controlled 12 reps, 2:2 speed, warm up muscle and the movement, focus my mind and feel the contraction. Second set 75% weight, 10 reps, same idea in preparation for mind and body. I keep 60 sec rest between these, and these are not working sets, they are warm up sets in my mind. I have a good stretch in between sets, then my 3rd and 4th set I go flat out, 100% give it everything I have, I will put in forced reps on my 3rd set with a spot and my fourth set I do a drop set, again with a spot for motivation and safety! My routine today was squats, leg press, ham curl, leg ext, calf raise. I'm on a four day split, but next wk I will change to a 5 day split and put hams/calves/abs on my new day. Hope you can take something from this I to your workouts! Keep grinding , keep progressing and I do see all my messages regarding your appreciation for this information why I will keep posting! My thanks to you all for been amazing support for me! Thank you #martynford #legs #thanks #workout

Una foto publicada por Martyn Ford (@martynford1982) el

 
Eso lo llevó a estudiar nutrición en la universidad. También se formó en ciencias del deporte y educación física. Y puso su propio gimnasio en Minworth, Reino Unido.
 
Y su próximo desafío es el cine de acción. Acaba de terminar de filmar su primera película, Undisputed 4, y espera que lleguen muchas más, publicó Perú.com.
 
 

Ok so many people have messaged me about getting weight on. I'm holding the secret, FOOD. No matter what people presume or shout about, this is very much needed! It's vital. So this post is aimed at the new comer, the fresh starter and skinny kid. Aim to hit 6 meals at first, you need to start the day well, make sure you eat pretty much as soon as you wake up, no excuses , this is vital! For the hard gainer I would aim for a macro breakdown of 40% carbs and 30% protein and fats. Looking at around 25-35g protein each meal, and consuming around 40-60g carbs and 10-15 g healthy fats, these are very much guesstimates! But will get you in the ball park at least. Consume vegetables with All meals and try to mix up the types of whole food your eating. Prepare your food to take with you, never leave the house with no food! Vital mistake made by many! Drink plenty of water And record results, if not weight is going on, increase your calories by around 350-500 kcal per day. And last of all, good luck! #food #training #articles #martynford

Una foto publicada por Martyn Ford (@martynford1982) el

 
 

Training Tips for new comers to the game. The most important part of training is understanding your body, your body type and being realistic to your level. There is no point following the program of a pro body builder if you've literally just walked into the gym. Building the body is a process, to build a solid building, it must be done a brick at a time. So with that been said here is an excellent way to introduce your body to training. Level one program: Monday: whole body Tuesday: rest Wednesday: whole body Thursday: rest Friday: whole body Sat: rest Sunday: rest Ideal routine to be performed with 3 sets of 10-12 reps and 45-60 rest between sets. Deadlift Bent Over Row Chest Press Shoulder Press Uptight Row Squat Leg Press Hamstring Curl Follow this program for 4-6 wks , gradually increasing the weights been used in the exercise. If you find performing the deadlift and squat to much, replace deadlift with pull ups or pull downs if you can't do those. Nutrition Aim to eat 6 meals per day, be sure that your biggest meals and breakfast, pre and post training. These meals should really focus on quality foods, on average aim for 25-35 g of protein, 40-60 g of carb and 10-15 g fats in these meals. Hydration is very important! Your water intake is key to success. Supplements A great supplement to consume is BCAA, take these am , pre/intra/post training and before bed. Protein shake and carbs drink post training is also key with in 20 minutes of training (golden window) you can eat food here, but for practical reasons shakes tend to be much easier. I'm using the 'alldayyoumay' www.rich-Piana.com for my BCAA and glutamine intake. Remember eat well, train hard and supplement smart! Quality food and structured training is key! Good luck @5percentnutrition #martynford #training #growth #motivation #getstarted

Una foto publicada por Martyn Ford (@martynford1982) el