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How To Maintain Muscle Mass During Ramadan
During the month of Ramadan, Muslims are required to fast from sunrise to sunset. Thus, Muslim athletes would be highly concerned about maintaining their muscle mass and performance during this Holy Month. As a non-Muslim, I couldn’t truly say that I have experienced fasting and I that I know how to maintain muscle mass while fasting. However, I’ve interviewed some of my friends who practice fasting and are top competitive athletes. And here are their recommendations.
Thara Begum Yeo
First and foremost, it is important to note that the changes I’m making to my training and nutrition are what I feel suited for myself in the month of Ramadhan and might vary from individual to individual.
Let’s address my training routine first. My training time will be around 9 pm during the month of Ramadhan. Personally I feel, it is impossible to put on size during this month, so the best I can do for myself is to maintain/keep whatever gains I’ve made from the past months. My main goal in each workout is then to let blood flow into the exercised muscles and feel the ‘pump’ without overtraining (or training until failure). My training frequency will be about 4-5 times in a week, about 1 hour to 1 1/2 hour each time.
With regards to my nutrition, I will still ensure that my body receive enough macronutrients to hold my current muscle mass. This means that I will still break my fast with lean meat and complex carbohydrates and the same meal-plan after my workout at night. For the last meal before I start my fast, I will definitely include a serving of casein and a big bowl of steel cut oats. Most importantly, our muscles consist of 75% water, hence it is important to keep myself hydrated as much as possible. This means I will be drinking water (if possible with some sea salt to hold the water) when I break fast and when I start the fast. Occasionally, I will include watermelon to help keep myself hydrated, and to satisfy my sweet tooth as well.
Train hard, be consistent, be humble, and put your faith in God.
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Why You Should Never “Dirty Bulk”
Dirty bulk is vaguely defined as building muscle aggressively without any caring about how much fat you’ll gain along the way. Some people do it. And others prefer “lean bulking”, which means gaining muscle mass with minimal fat gain. I’m against dirty bulking. In my opinion, if you’re a bodybuilder, your goals are always to build or maintain as much muscle mass as possible while losing or maintaining as little fat as possible. It’s just that when you’re bulking, building muscle mass takes top priority and when you’re cutting, you focus on losing fat. However, you never totally abandon a goal while focusing on the other.
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Top 8 Tips To Maximize Hypertrophy By Australian Strength Performance
Australian Strength Performance is a Melbourne-based performance centre that focuses on providing its clients with the the most science & experience backed training and nutrition programs. It was founded by Benjamin Siong. During his career Ben has worked with champion state and national athletes, bodybuilders and fitness models, including Miss Universe Australia 2011. However, it is his expertise in creating remarkable physiques in record time that has earned him the signature title of Body Composition Specialist.
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The Muscle Women Of Singapore
As a bodybuilder myself, I understand the sacrifices and difficulties one have to go through to obtain the perfect physique. Therefore, I respect all my brothers who are in this sport along with me. However, I have even higher respect for my sisters in the sport too, because other than just the strict diet and intense training, they have to face something we male bodybuilders will not – social stigma and also their not-so-anabolic natural hormonal environment.
Still, against all odds, Singapore somehow is able to produce a disproportionately high number of successful female bodybuilders. In this article I have a chance to interview three very successful and up-and-coming female bodybuilders. Read about their diet, training and their views on female bodybuilding and society.
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The 2014 Strength Revolution Tour in Malaysia & Singapore!
The Australian Strength Performance (ASP) is one of the best strength & conditioning coaching team in Australia. ASP takes pride in staying on the forefront of research and development of the best training techniques. Since its inception, Australian Strength Performance has strived to deliver world class athletes the science, nutrition and training that will make them the best in their fields. ASP was founded by Benjamin Siong, a Science Honours graduate from the University of Melbourne who has combined his extensive knowledge of the anatomical and psychological sciences with his passion for athletic development, physique conditioning and lifestyle enhancement. Ben has developed a team of highly experienced coaches who are experts in their respective fields, making ASP fully equipped to accommodate your specific training goals and set you on a path to success.
To those of you in Malaysia and Singapore, you guys have the chance to learn ASP’s scientifically-proven effective methods to bring your fitness and strength to the next level! ASP will be having their 2014 Strength Revolution Tour and they’ll be stopping by Penang, Kuala Lumpur and Singapore on these dates.
Penang
10 & 11 May 2014, 9am – 5pm
Jatomi Fitness @ Gurney Plaza
Kuala Lumpur
14 & 15 May 2014, 9am – 5pm
Jatomi Fitness @ The Weld
Singapore
17 & 18 May 2014, 9am – 5pm
Here’s what you’ll learn during ASP’s comprehensive workshops.
Day 1
- The science of hypertrophy
- Hypertrophy & functional training
- Important training variables to consider within hypertrophy and how to manipulate these to encourage growth and overcome plateaus
- Practical training
Day 2
- Macro & micro nutrients
- Calories
- Nutrient timing
- Supplements
- Practical training
To sign up for the Strength Revolution Tour, email ryan.tmj@gmail.com
Still not convinced? Check out ASP’s success stories!
Wow! What an extraordinary journey – one that was made successful by the only continuous support of my ASP Strength Coach Ben Siong. Having undergone a complete physique transformation, I’ve finally achieved my dream of competing in the International Natural Bodybuilding Association (INBA) sports model division. This has been an experience filled with many challenges along the way one but none that Ben as his Team at ASP couldn’t solve or provide comfort for. This is my story.
From the beginning, my understanding of weight training and dieting was purely self-taught, supported only by magazines and articles. Sure, I did manage to gain some muscle tone relying on my own efforts but my body was a far cry from my desired look, and definitely in no state for a competition. It seemed that no matter what I did, I was still a classic pear shape – big hips and unshapely legs.
Training with Ben was a real eye opener. He impressed me with his intimate knowledge about the female anatomy ranging from dietary advice, training, supplementation, as well as issues regarding emotional and mental health. No doubt the programs and diets were difficult, but seeing my body change and reshape before my very eyes made it all so worth it. In just 14 short weeks, I had lost over 14 pounds of fat, and gained sexier arms, a defined back, lean abs and slender shapely legs (finally!!). The experience feels almost surreal. I love my new physique, and have definitely found a renewed confidence.
The best part of it was that throughout this journey, Ben never once gave up on me, even when there were numerous times I did on myself. I can truly say with confidence that few trainers express such work ethic for their clients and invest so much emotional support for them. When ASP take on your goals, they truly make them their own.
It has been a great and worthwhile investment, and I urge anyone who is struggling silently to get on board as you transform your body and rediscover yourself! You can bring your sexy back!
Pohlin Lian
INBA All Female Classic 2010, Sports model, 4th Place
Bodybuilding has been something I had wanted to do for many years. I always admired the dedication, time and effort it takes to get up on that stage and show to everyone just how hard you’ve worked. Competing for the first time this year I got a firsthand look at just how much effort is required by not only yourself, but everyone you know. This has been one of the toughest things I have ever done and I have no doubt that I would not have been able to make it without the help of the head strength coach of Australian Strength Performance, Ben Siong.
While I’ve been training over the last year and the half, it wasn’t until 12 weeks out from the INBA Victorian titles that I started working with Ben, and believe me when I say, this is when the REAL training started. With Ben and the ASP Team, I was amazed how quickly I overcame my training plateaus and made good gains in muscle mass, despite having to diet down for the competition (my body fat dropped from an initial 14.3% to a low 4.2% on stage!). ASP taught me new ways to not only eat and train but also live! I had never done a proper workout until I started training with ASP and it’s definitely set the standard for my future workouts if I am to continue my rapid progress.
I also want to make a special mention to the time and effort Ben put into improving my physique. The dedication he put in was above and beyond what I expected and I was guided through every step of my journey to finally compete. I never doubted myself or what I was doing because of Ben’s knowledge, experience and expertise in everything required.
I can safely say that I am addicted to body building and improving my physique and will definitely be asking ASP to help me dominate up on stage next time I compete!
Aaron Leslie
INBA Vic Titles 2010, Novice Men, 1st Runner up,
ANB Vic Titles 2010, Juniors Men, 2nd Runner up,
INBA National Titles 2010, Novice Men, 4th Place
Since I was a kid, I was always into weight training and was often working out without a distinct goal. ‘To get big, to get ripped’ I always thought to myself but I never got the results I desired. My interests in health and fitness led me to commence a career as a personal trainer. I thought my education and past experience would put me in good stead for my career ahead. Little did I know that the lifestyle I was leading prior to my career change would result in a major injury that I sustained that has left me permanently scarred. Lack of proper nutrition, supplementation and incorrect exercise techniques caused me to sustain a significant tear in my right chest (Pectoralis Minor) which further resulted in postural issues to the right side of my upper body.
As a result, I could barely do a proper push up on my knees. That’s when I met Australian Strength Performance head strength coach Ben Siong. He immediately recognised my potential and decided to take me on as an ASP athlete. What better way to overcome an injury then by joining a Bodybuilding Competition?! So I did, putting my mind and focus towards the competition. Ben offered me a different and insightful perspective to my training, worked extensively in rehabilitating my injury and greatly improved my strength in all areas. Within a period of 4 months, I had progressed from doing half push-ups on my knees, to doing reps of a 100kgs on an incline chest press; and increased my squats from 60kg to 150kgs within the same time!
It was an arduous journey and when I wasn’t training with Ben, he was always a phone call away motivating me and guiding me through this amazing journey of transformation, inspiration and strength. The competition was a success and a milestone to remember. Placing 3rd and winning best routine in the INBA Vic titles, as well as 5th in the ANB Vic titles were titles beyond my wildest dreams. It is this new found perspective that has empowered me to be the best I can! Thanks Ben.
Luke Tan
Personal Trainer
INBA Vic Titles 2010, Novice Men, 2nd Runner Up; ‘Best routine/poser’ Winner
ANB Vic Titles 2010, 5th Place
What a great experience, one that I will definitely recommend to others!
Ben Siong and the ASP Team are not like any other trainers that I have met or used in the past. They are highly educated, demonstrate a wealth of knowledge and show enormous passion.
I was referred to ASP at the start of 2011 to undergo a 12 week intensive program to help with my strength, speed and agility in AFL football at amateur level. I couldn’t believe just how much stronger, faster amd leaner I got in such a short time, and I can honestly say that this was one of the best decision I have ever made.
ASP’s workout regimes were challenging, carefully put together and extremely selective, which was exactly what I was after. I have never been more motivated to get fitter and stronger since I have met Ben and his team. Their pure enthusiasm and motivation is remarkable and I felt I could push my body to breaking point, time and time again.
Thanks to ASP’s assistance, I have learnt so much about diet, exercise and the human body. I would strongly recommend jumping on board and experience the journey like I did, you will not be disappointed.
Mark Parrent
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Squat & Bench Press Rep-Off Challenge 2014
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Top 10 Things Bodybuilders Are Sick Of Hearing
Being a bodybuilder isn’t an easy task. You have control your diet, limit alcohol and late nights out and toil it out at the gym. But you know what makes all these worse? People who don’t understand bodybuilding saying the following things to us.
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