MBAdmin2023

“You are Born Weak and Die Weak, what you are in between those two periods of time is up to you.”

Bodybuilding is for tough people. Building lean muscle mass demand gallons of sweat and bearing unbearable pain. But lifting weights is better than bearing the label of being average for the rest of your life. For those who believe in achieving the unimaginable, there is GVT, German Volume Training that will end up with giving you a lean body in a matter of mere 8 weeks. So, if you are planning to go for it, you might think about changing your entire wardrobe too!

What is GVT?

German Volume Training is a form of bodybuilding training that includes a high set count with a moderate number of repetitions. Also known as 10 sets method, it requires professional supervision and apt diet to give the best results.

History of GVT

German Volume Training, as the name suggests, was popularized in Germany during mid-1970s. It was used by National Weight Lifting Coach, Rolf Feser, to coach national-level weightlifters. Feser coached bodybuilders by training them to complete 10 sets of 10 reps for each exercise targeting major muscle areas one at a time.

The science behind GVT: The mechanism to bulking

There is no rocket science behind how GVT aids in gaining huge muscle mass within such a short span of time. It a training that demands to follow 10 sets of 10 rep superset system with a slow tempo and short rest periods. It is a fast way to gain muscles but you need dedication and purpose to stay on the track.

In a layman’s language, during GVT the body is forced to adapt to the extreme strain, also known as hypertrophying. This high rep range will recruit unused muscles which lie there as dormant and during GVT they replace the fatigued muscle fibers thus boosting muscle gain.

Exercises to choose during GVT

GVT demands fierce workouts that may tire you up. It is based on a work-rest principle that needs to be followed to achieve the best results. In this method of training, you require completing 10 sets of 10 reps with the same weight for each exercise.

Most of the trainers from across the globe recommend following exercise schedule to perform GVT training:

Day 1	Chest and Back
Day 2	Legs and Abs
Day 3	Rest
Day 4	Arms and Shoulders
Day 5	Rest

By rest, it doesn’t mean that you’ll keep lying on the couch hogging on a pack of nachos! You simply need to do light exercises those are less tiring but will keep your muscles in active mode to prevent soreness. The rest intervals play a vital role in executing GVT effectively. The minimum amount of interval between two sets should be 60 seconds and should not exceed 90 seconds. To keep a strict check on the intervals, you can keep a stopwatch handy.

When performing any exercise in sequence, an interval of 60 seconds is recommended and during supersets, an interval of 90-120 seconds is recommended.

Tempo: It is the rate or speed of doing any activity. For exercises including long-range movements, use 4-0-2-0 tempo and for short range movements, it is recommended to use 3-0-2-0 tempo.

Overload Mechanism: Once you are on par with 10 sets 10 reps, you need to increase the weight on the bar by 4-6%. This will maintain the process of hypertrophy resulting increased mass.

These were the basics and mechanics of GVT. That what is needed most to keep your GVT on track is your diet and nutrition. Bodybuilding is a serious thing and you need to watch what you eat.

Food Staples to be included in regular diet

1.Brown Rice

Although rice is a high carb food, brown rice adds as a beneficial food as it digests very slowly. This factor enhances its quality as it provides energy up to long hours. Consuming brown rice as supper prevents overnight muscle loss and aids in faster recovery.

2.Milk

Milk is a complete health food as it contains whey, casein, and glutamine. Prefer consuming organic milk as it has 70% more omega-3 fatty acids content.

3.Beet

A rich source of Trimethyl glyceride, beets are one of the best superfoods that boosts liver and joint repair and aids in gaining muscle strength.

4.Citrus Fruits

These offer a good number of antioxidants and folates which boost the formation of new cells and help eliminate free radicals.

5.Quinoa

It is a slow digesting carb and rich in protein content as well. Consuming the recommended amount of Quinoa helps in energy spike and aids in strength and endurance.

6.Greek Yogurt

It is a milk product and contains a whopping amount of protein, 20g approx. and fewer carbs. It boosts the immunity and strength.

7.Sea Food

It contains lower levels of unhealthy fats and contains a good amount of omega-3 fatty acids which aid in protein synthesis and keeps the liver and joint functions in check.

You can also consult a nutritionist to get to know about food staples you need to consume during GVT. It may vary from person to person as per their weight, BMI, and BMR.

We often cook food to add some taste or to bring it to an eatable texture which may destroy a major nutrient ratio in those foods. Also, much of nutrients need to be broken down into simpler forms so that they can get back to action which takes time and loads of energy by the body. To provide our bodies with a powerhouse of nutrients at an easy go, we need to consume fitness supplements which are developed to enhance the lean muscle gains. Here is a brief about the kind of supplements that are required during intense bodybuilding like GVT.

• Whey Protein: Whey protein is a mix of proteins which is obtained during the process of cheesemaking or curdling. It is a rich source of protein and can be consumed pre and post workouts to boost muscle synthesis leading to lean mass gain. There are various Whey Protein Supplements available in the market but they contain different amounts of protein and in different forms. Whey Protein is available in three forms:
  1. Whey Protein Concentrate – 29-89% Protein by weight
  2. Whey Protein Isolate – over 90% protein by weight
  3. Whey Protein Hydrolysate – over 90% protein by weight in predigested form for easier digestion
• Carnitine: It is a vital supplement as it releases free forms of amino-acids those act as powerful fat burners. Eliminates free radicals from the body strengthening the immunity and boosts muscle recovery post-workout.
• BCAA: Branched Chain Amino Acids are very important as they release amino acids that help replenish muscle cells, amino acids levels in cells, and reducing catabolism. The instant energy-giving electrolytes in BCAA keeps you brimming throughout the workout.
• Fish Oil: Rich in omega-3 fatty acids, this helps eliminate bad cholesterol and provides good fats to boost cardiovascular functions. It supports muscle synthesis by restricting muscle breakdown.

Eating well and exercising as per training schedule is not enough, what matters most to get results of GVT is dedication and focus.

Zidd

{Adjective:  Having or showing a grim determination not to change one’s attitude or position on something, especially despite good reasons to do so.}

Ziddi

{Pronoun: Someone or something that shows a grim determination not to change one’s attitude or position on something, especially despite good reasons to do so.}

The new age heroes do not wear a cape and a sheer mask! So, how do ones get recognized? Well, they can be found even in the crowd as they stand out among all with their carved muscles and an attitude which only true heroes possess. MuscleBlaze brings another compilation of 5 more ziddis who have fought with the life’s challenges and grabbed their goals by the neck to achieve what they had always dreamt of!

1. Mohd Shoaib

Life is a roller coaster ride and for some people, the ups and downs are just too harsh to bear.

“I met a tragic accident when I was in 10^th standard, and it left my entire elbow crushed. At that time, I had to undergo two surgeries which left me with 35 stitches. I had this undying passion for bodybuilding, but the accident made me feel that it was an impossible goal to achieve now. I never felt lost though, which is why that even with a financial crunch, I used my pocket money for college wisely and saved enough to pay for my gym. I am an engineer today with a decent salary, and even today I make time for the gym after work despite any challenges life throws on me because of #ZiddiHoonMain.”

2. Shekhar Sharma

When you have no one, you must stand up for your own self because you deserve what you desire, and you got to work hard to get that!

“Yes, ZiddiHoonMain because I am living my passion without having any support from my family. I have managed to pursue bodybuilding even while I do not get money from my family. I save my pocket money for college and pay for the gym and even buy protein. MuscleBlaze has really helped me with its pocket savvy protein products. I reach home around 6 from college and leave for the gym around 7:30. My family doesn’t support me neither do they bother about my needs for my passion. No one understands me, but I do, and I’ll soon prove my passion and earn respect for that!”

3. Pushpak Patil

The real legends don’t just get inspired, they inspire the others too and help them win over life with a passion in their hearts.

“You do not necessarily need to pursue your career into what you are passionate about. I have been training since I was 16 years old and today I am 23 and still do my training as passionately. Earlier it was very difficult for me to maintain a rich protein diet and supplements, but I never left my passion. I am a mathematics teacher today and academics is not the only thing that I teach. I teach all my students about fitness and help them to be fit because they say that it is the survival of the fittest. Kyunki Zidd hai, apne sath sabko fit rakhne ki. Ziddi for life, powerlifter by passion! #ZiddiHoonMain.”

4. Samrat Zarkar

Nothing is impossible if you have a strong determination and will to overcome the failures. Body transformations are real and Samrat Zarkar has proved it! Let’s get a look at how creatively he explained his life journey with us.

“Zidd!
Wo zidd hi thi jo mujhe mere aaj me le aayi hai,
Wo zidd hi thi jisne meri majburi ko aadat banayi hai!
Wo zidd hi thi jisne bina alarm ke uthna sikhaya,
Wo zidd he this jisne rukne se rukaya,
Girne se bachaya,
Harne se jitaya,
Before se after banaya!
Wo zidd hi thi
Jisne 126kgs se 76kgs mujhe banaya

#ZiddiHoonMain”

5. Meghna Kunwar

Body shaming is a serious issue and we should not let it change the way we feel about ourselves. However; Meghna Kunwar chose her body shaming as her inspiration to a fitter and better life. Here’s her story.

“Four years ago, during my college, I was a victim of body shaming. It hurt me and shook me till core and there was a time when I felt shattered. But I stood for myself and decided to shut all the mouths. At that time neither my parents nor my boyfriend supported me in my fitness journey. I started working as a part-time content writer to earn money to pay for my fitness needs and then I bought my first box of protein. I haven’t stopped my fitness journey yet and I never will and when people say that I have got insane muscles, I take pride and say muscles Hain kyunki #ZiddiHoonMain.”

These youths have proved that no goal is too difficult to grab and it only requires your true dedication, time, and unfailing Zidd to make it a big hit!

Since the evolution of mankind, humans are experimenting, examining and bringing to use. As many as extracts and nutrients which are naturally grown by the plants as well as animals. Time and ages have now proven that natural enzymes work better and longer than any of their synthetic substitutes.

Milk Thistle, a plant commonly found in Mediterranean region is known for its ability. Its heal and prevent various liver diseases and cholesterol levels. The plant is now grown worldwide for its therapeutic uses.

What is Milk Thistle & What Makes it the Source of Rich Nutrients?

Milk Thistle plant grows in a conical shape with wide shoot. At the bottom and a tapering shoot bearing purple flower/fruit. The leaves represent milky white veins and the name milk due to a white fluid. Milk Thistle or Silybum Marianum (scientific name) is a powerhouse of vital enzymes which are used to manufacture antioxidant supplements. These supplements are produced as Liver care tablets and Liver capsules. The main enzymes in this include Silymarin, a flavonoid complex containing silybin, silydianin, and silychrisin.

Constituents of Milk Thistle

The major ingredient extracted from Milk thistle is Silymarin. From Silymarin, we derive silybin, silydianin, and silychrisin. These enzymes when consumed boost the ability of the body to naturally remove all toxins from it. Liver, the second largest organ after skin stores most of the toxins and free radicals which enter our bodies through pollution, alcoholism, and sedentary lifestyles. These toxins cause damage to the liver and prevent it from functioning properly.

Uses of Milk Thistle

There are various uses of milk thistle extracts but it is widely used by the bodybuilders to keep the liver healthy to boost the muscle growth and strength. There are a variety of liver care tablets and liver care capsules available in the market. These are mostly used by the bodybuilders as they lose essential nutrients during heavy workouts that may lead to a weaker liver health. Thus, it helps replenish the liver cells and promotes liver detox to remove free radicals and toxins.

As Silymarin found in this keeps the liver healthy, it ensures clean blood circulation which results in healthy cells in the entire body. These cells boost the organ functions resulting glowing skin, low cholesterol levels, and healthy brain.

Benefits

The most notable benefits reported by users across the globe is that it boosts the stamina of bodybuilders by maintaining liver support and supply of vital antioxidants which are not produced by the human body naturally. Women commonly consume this to balance blood circulation and eliminate weakness. Many pediatricians suggest the use of Silymarin to kids having weak livers or poor digestion.

Side Effects

There are no known side effects of Silymarin or any other enzyme of milk thistle, but results may vary. The only adverse effects noted are due to allergic reactions to one or more enzymes found in it. Thus, it is advised to consume Silymarin milk thistle under certified supervision.

If you are a bodybuilder or an active athlete, you might have come across this term, BCAA, every now and then. Branched Chain Amino acids (BCAAs) are the amino acids which make up different types of proteins. These amino acids also play a vital role in controlling and regulating the various enzymes activity in the mind and body.

Now, what is an intra-workout supplement and why does one need them?

An intra-workout supplement is a supplement which helps you replenish your energy and nutrients levels while performing intense workouts. It helps regulate the bioavailability of proteins and energy to prevent muscle breakdown and assist muscle synthesis during workouts. These also increase the rate of protein synthesis and delays muscle soreness.

What are BCAAs and how do they help you refuel during workouts?

Branched Chain Amino Acids, especially Leucine, Isoleucine, and Valine are amino acids which form different types of proteins when combined differently. BCAAs help secure muscle glycogen levels which fuel muscles and minimizes protein breakdown during workouts as these are the great sources of producing ATP and boosts your endurance by supplying a constant supply of energy.

Why should BCAA be your first pick as an intra-workout supplement?

There are various advantages of consuming BCAAs as an intra-workout supplement which include the following:

More Strength: BCAAs lead to the decrease in cortisol levels, the hormone which triggers stress as intense workouts often put a lot of stress on your mind and body. It reduces the secretion of testosterone hormone and elevates muscle breakdown. BCAAs bypass the gut and the liver and are directly transported to the ripped muscles where they are used as fuel to prevent muscle breakdown.

More Energy: BCAAs are a rich source of glycogen booster as it helps generate the high amounts of ATP, the energy currency of the body. With the availability of glycogen in the muscles, it helps prevent the muscle breakdown required to fuel the heavy workouts. The steady supply of energy helps you to work out for a longer duration and perform trainings for different muscle sets when required.

Low Fatigue: During intense workouts, the body releases a hormone, serotonin which acts as a neurotransmitter and signals the mind that the body is tired, and it needs to stop working out. Consuming BCAAs in the middle of the workout releases Valine in the body which restricts the secretion of tryptophan, another hormone responsible for the secretion of serotonin thus restricting its release in the bloodstream. It helps you keep going while enhancing your endurance and reducing the onset of fatigue.

Why should BCAA be your second most important supplement after protein?

Amino acids are the building blocks of proteins and proteins are the building blocks of muscles. Whey Protein plays a major role when it comes to serious bodybuilding and serious mass gain. But to prepare your body for the absorption of that protein, BCAAs act as a catalyst and facilitate positive nitrogen balance in the body to enhance anabolism and promote muscle build-up and prevent muscle loss.

By far, the ideal BCAA ratio is 2:1:1 to L-Leucine, L-Isoleucine, and L-Valine and it is proven to be highly effective. Some supplements brands have come up with other ratios of Leucine to Isoleucine to Valine, but the experts suggest you stay put with the 2:1:1 ratio as the extreme gap in the ratios might suppress the effects of other BCAAs and cause more harm than the good. Choose your BCAA Powder wisely while avoiding the added sugar which is often added to the supplements to make them taste good. Read the label carefully and make sure that your product is authentic.

Age is just a number and time again you’ll stumble upon people who prove this fact to be true. Maruti Pandurang Hargude, a 70-year-old bodybuilder man from Maharashtra, India has forged himself a body of steel and is still working at it. It was when team MuscleBlaze was shooting for its #ZiddiHoonMai campaign when they unraveled the journey of his fitness to this point where he is perfecting his body and not giving a dime to those who ask him to stop! It all takes your inner stubbornness to be selfish and earn yourself what you feel comfortable with. Maruti’s Zidd kept him fueled enough to last 70 odd years and still going.

Team MuscleBlaze

Q. Your hair is trying to reveal your age, but your body is saying otherwise! How old are you and since when did you start your journey to become bodybuilder?

Maruti: I was born in a small village in Maharashtra and now I am 70 years old. I have a family of 6 to feed yet I never compromised any responsibility with my passion of carving a fit and strong body. Ever since I remember, I enjoyed running and yoga since my school days and I used to run every morning followed by yoga and Surya Namaskar. My morning routine has not changed since.

Team MuscleBlaze

What prompted you to choose bodybuilding over regular fitness exercises?

Maruti: It was around 10 years ago while I was running and working out in a small park in Mumbai and a young lad came to and complimented me for such a fit body even at an age of 60. He then suggested me to join a gym and workout to shape my body further. At first, I laughed it off but when several other people also asked me to do same, I joined a gym and that was where I realized my true potential and have never looked back since.

Team MuscleBlaze

Constant bodybuilder and so much of hard work. What are you trying to achieve by following your passion?

Maruti: I do not like the idea of being sick or unhealthy even if your age demands you to feel that way. I see my fellow people around complaining about chronic and persisting pain and illness which stop them from living their lives to the fullest. I always suggest them to engage in some physical activity and stand by it. Eating right and eating mindfully is also important. You cannot expect your body to work properly if you are fueling it with a low-grade food. My aim is to live healthily and die healthy and working out even at the age of 70 makes me feel physically and mentally strong which eventually makes me happy.

Team MuscleBlaze

Don’t you think you have achieved something very extraordinary which even the young generation is failing to achieve?

Maruti: No, I don’t think that I have achieved something unimaginable. It is a basic thing which every human is capable to achieve regardless of age, gender, place, and ethnicity. It is only the mindset which has become used to the comforts of the modern world. A strong determination is all that you need to do anything in your life.

Team MuscleBlaze

What are your achievements as bodybuilder?

Maruti: I have been participating in IBBF Mumbai Shree and have also won it several times. I won my first title as the winner of IBBF Mumbai Shree around 10 years ago and after that, I started participating in various national level competitions. I secured the title of the first runner-up in the national bodybuilding championship at the age of 63 and still feel equally strong. Trying hard and practicing participating in world championships and win my country enough medals to meet a match of its glory.

Team MuscleBlaze

What is that one thing that you love the most about bodybuilding?

Maruti: The most amazing thing that I found with bodybuilding that it rewards you truly and as per your hard work. The best part, you don’t have to trade the reward for anything else in your life as it is all for your own self. My hard work will give me a body that I desire for and most of all, it keeps me young at heart and healthy so that I can set an example to overcome all the lame excuses given by my younger counterparts.

Team MuscleBlaze

What is your message to the youth and what mistakes should they avoid?

Maruti: Youthfulness is the greatest gift of God to a human being. If utilized wisely, you can conquer even the highest of peaks. Do not waste your life by sitting on couches and acting like potatoes all day and night. You have been gifted a wonderful body and it is your duty to make it as strong as steel. Avoid spending too much time with screens as it is fueling consumerism. Get up and get out of your comfort zone and start investing in your own self. Trust me, you will never regret that.

Team MuscleBlaze

What is your opinion about #ZiddiHoonMai?

Maruti: #ZiddiHoonMai is a much-needed inspiration to wake the people up and realize their true potential. I hope everyone joins the league and forget about what other people will think and start working on what you want to achieve for yourself in life.

MuscleBlaze® has initiated the #ZiddiHoonMai campaign to help people realize that their passion can be their ultimate power if they never stop perfecting it. Find your Zidd and let it light the way to your success regarding bodybuilder.