NewStats: 3,264,187 , 8,182,897 topics. Date: Tuesday, 10 June 2025 at 05:24 AM 5k4n5v

PRISTINEMUSCLES:
I am back from the silence and ready to go all the way. How are we doing? I have been off the radar for quite awhile now, I do this every year. It has become a ritual for me. Self appraisal and evaluation are key things everybody should incorporate into his/her scheme of things.
Enough of those and let's hit it. The year is gradually winding down. Did you set any fitness goal? How did you fare in achieving them?

can squatting cause stunt growth? am thinking of removing it from my program.

Nastydroid:
can squatting cause stunt growth? am thinking of removing it from my program.

you r free to remove it if u plan to look like johnny bravo.
95% of world bodybuilders started building at teenage years they still grew up to b giants, e.g, Arnold 15,
frank zane 17, some as low as 13...
no it dosn't stunt growth...
it might b painful nw bt at d end u will smile, wen out of ur 10 friends u r d only 1 wit a balanced physique,
and lower body strength...

nelson7777:


you r free to remove it if u plan to look like johnny bravo.
95% of world bodybuilders started building at teenage years they still grew up to b giants, e.g, Arnold 15,
frank zane 17, some as low as 13...
no it dosn't stunt growth...
it might b painful nw bt at d end u will smile, wen out of ur 10 friends u r d only 1 wit a balanced physique,
and lower body strength...

hahahaha thanks for the advice bro

2day is leg day, my body go hear am 2day..

My routine 4 dis eve..

5 set back squat
3 set front squat
3 sets weighted walking lunges
4 sets leg curls
4 set single leg curl
4 set legs extension...
Then might add light weight stiff leg deadlift....

2day is leg day, my body go hear am 2day..

My routine 4 dis evening..

5 set back squat
3 set front squat
3 sets weighted walking lunges
4 sets leg curls
4 set single leg curl
4 set legs extension...
Then might add light weight stiff leg deadlift....

Then go home and cry

2maro being monday is " back day" hmmnn
dnt worry i will update u guys on d routine i will use 2maro ..

nelson7777:
2maro being monday is " back day" hmmnn

dnt worry i will update u guys on d routine i will use 2maro
..

i wasnt able to do "Back" yesterday, i came back late 4rm work n wen i gt to d gym, it was already crowded so i improvised instead of doing back i did "shoulders",
wen u work out in a small gym u must always learn to improvise n hv a good workout 4rm d available machine..

d shoulder routine. ..

behind d neck military press. 4 sets
front military press. 4 sets
arnold press. 4 sets
barbell shrugs. 4sets
lateral raises. 3sets
rear lateral raises 4 sets
front raise 3sets...
upright rows 5sets...

then just 20mins abs routine..

so officially am done wit shoulders 4 this week..

but hw i wish i cud explain d importance of a man with big strong shoulderss, mayb someday..

nelson7777:
there is d slangs we use in one of d gyms i use in lagos
we say, dat guy na backyard boy, or na backyard,
i knw u r wondering wats is he saying, it is jst a simple way we identify guys who work out in a gym and who works out in their backyard or at home in general,
every home gym/backyard has a bench and dumbbells but 95% of them hardly ever ever hv a squat rack, which results to their having d johnny bravo looks, " no legs, no ass" ( calfs is more of a personal decision), equals to an abnormal and an unbalanced look.
This write up is to advise most of u dat prefers working out at home i dnt hv a single problem wit dat, but i must ask " do you squat" does ur home gym hv a squat rack.. if it does pls proceed n more muscles to ur thighs
bt if it does nt pls fix a 1 day u go to a gym n squat a.k.a legs day. "it is a must".
most people will say no we squat we do leg programs without weight dats some serious bullshit, u bench press more dan 100kg n u expect ur body weight squat to make u symmetrical like frank zane or arnold
lets say u weigh 80kg nw divide ur upper body vs ur lower body 40 _ 40 kg each, bross u won build legs with 40kg while ur shoulders n chest they carry times 2 dat.
Yes footballer builds legs without weight but it fits their own sports with their own sport physique ( footballer physique), u want to confirm right? Ok
Christian ronaldo hv a fantastic leg 4 footballer i agree 100% in ur head divide C ronaldos upper body 4rm his lower body, nw divide d upper body 4rm d lower body of arnold / frank zane / phils heath, or any bodybuilder u cn think of nw puts arnold upper body on c ronaldo fantastic lower body, does it match

Pls help ur self they r 2 hardest part of d body a man can build which is not his chest or arms
It is d legs first n d back second. ....
Someday we will talk about hw d back muscles is very important 4 man....
I throway salute to d boss pristine muscles

how many kg do you squat with

Mickey7:
how many kg do you squat with

Max weight 180kg

nelson7777:

Max weight 180kg

very impressive. 180kg 5reps?

Mickey7:
very impressive. 180kg 5reps?

3 reps confidently, 2 more reps with a spotter

nelson7777:

3 reps confidently, 2 more reps with a spotter

nice

Uncle pristine !!!
Good morning


https://www.youtube.com/watch?v=-xauz0_RbZw

nelson7777:
2day is leg day, my body go hear am 2day..

My routine 4 dis evening..

5 set back squat
3 set front squat
3 sets weighted walking lunges
4 sets leg curls
4 set single leg curl
4 set legs extension...
Then might add light weight stiff leg deadlift....

Then go home and cry

first of, are you a pro athlete?
I'm really fascinated your gym , one in nigeria, has this many machines. where is your gym located and how long have you been lifting for?

nevachange:
Uncle pristine !!!
Good morning


https://www.youtube.com/watch?v=-xauz0_RbZw

what's your routine like? are you looking to tone your belly in only 3weeks? cause from what I see you're going to need a whole lot more than 3 weeks. just make exercising and eating healthy and responsibly a lifestyle. make long term goals rather than short term ones. there's really no such thing as "belly toning" per se just make your goal losing overall body fat and the flat belly will come. But I like your enthusiasm and You look like you know what you're doing

PRISTINEMUSCLES:
The sole reason why i began this journey of iron-pumping was for the health benefits.

Tommorow, i will be giving us a breakdown of why everyone should lift whether you a man, a woman, an elder or a teenager. Even newborns(just kidding), at least they can exercise with their mother's jugs or feeding bottles.

Watch Out.

hey pristinemuscles. how's it going. i would like to know your bench,deadlift,squats,curls 5reps max in kg you too nelson . I want to have an idea what one should aim for in of strength growth.

Mickey7:
first of, are you a pro athlete?
I'm really fascinated your gym , one in nigeria, has this many machines. where is your gym located and how long have you been lifting for?

i am nt a pro, even though a lot of people think i am,
and i am nt even really a BIG person, i just like to train like a pro, legs, back shoulders and chest..
also my gym is just a small gym, but with experience i mk d little we hv work 4 me, most importantly i knw hw to improvise.. e.g if d lat pull down machine is occupied i cud go out n do "full strech pull up" not half way u make sure ur hands r completely stretched down b4 u come up, i do it 50 reps, like 10 reps first, 10 again, mayb 8, 7, 5 ,5 till u gt to 5reps, (learnt dat 4rm arnold).. if d dumbbells r nt free to do dumbbell rows, i cud use a barbell n do meadow rows, if d d.b is nt free to do dumbbell flyes, i cud use a 15kg plate with opening to do dat, if people r using d bench press to do incline or flat n i really wnt to do decline, 4 my lower chest, i go out to do "lower chest dips,
i mostly do legs on a sunday/Saturday eve, wen d population is nt dat much n i use d bar n plates they use 4 benching to squat, n wen they eventually come, they just hv to wait till am done, or manage d second bench cos i was there first....
if d bench is occupied or too crowded 4 me to press, i wud use dumbbells to press and work my way up to 45kg per arms which is my max for 5sets, and trust me all this improvisation works perfectly.
currently using a small gym in satellite town..

Mickey7:

hey pristinemuscles. how's it going. i would like to know your bench,deadlift,squats,curls 5reps max in kg you too nelson . I want to have an idea what one should aim for in of strength growth.

my advise work at ur own pace but b focus, secondly if u really wnt to grow stronger forget d reps n concentrate on weight, a person who cn deadlift 3 plates for 7reps, is nt d same wit 1 who cn d.l 4 plates for just 1 rep... wen i found out dat strength fascinated me more than size, i started training like a power lifter..
this is wat u shud aim for, any weight u cud lift just twice..
also b careful of heavy curls because of ur wrist, trust me u dnt wnt to hv wrist injuries....

ok great but was talking about machines for leg curls, leg extensions,leg press. those are not stuff you see in every gym around here and one who squats 180kg is no "small
"man
and I still want to know your strength levels if that's not a problem.

Mickey7:
what's your routine like? are you looking to tone your belly in only 3weeks? cause from what I see you're going to need a whole lot more than 3 weeks. just make exercising and eating healthy and responsibly a lifestyle. make long term goals rather than short term ones. there's really no such thing as "belly toning" per se just make your goal losing overall body fat and the flat belly will come. But I like your enthusiasm and You look like you know what you're doing

https://www.youtube.com/watch?v=-xauz0_RbZw
Lifestyle mehn. Got to be a lifestyle

Pls how much can I get an affordable weight bench

4

nelson7777:


i wasnt able to do "Back" yesterday, i came back late 4rm work n wen i gt to d gym, it was already crowded so i improvised instead of doing back i did "shoulders",
wen u work out in a small gym u must always learn to improvise n hv a good workout 4rm d available machine..

d shoulder routine. ..

behind d neck military press. 4 sets
front military press. 4 sets
arnold press. 4 sets
barbell shrugs. 4sets
lateral raises. 3sets
rear lateral raises 4 sets
front raise 3sets...
upright rows 5sets...

then just 20mins abs routine..

so officially am done wit shoulders 4 this week..

but hw i wish i cud explain d importance of a man with big strong shoulderss, mayb someday..

Bro how much do you pay monthly for gym hip. I've been getting chubby this past month.

handsomebanana:
4


Bro how much do you pay monthly for gym hip. I've been getting chubby this past month.

currently N3,500

nelson7777:


currently N3,500

Damn ! Way cheaper than i was expecting. How's the équipement ?

handsomebanana:


Damn ! Way cheaper than i was expecting. How's the équipement ?

yes it depends on d gym am currently using,
some 500h, or 1k a day
some 6k, 5k, 3k a month, so it depends

d gym am using nw is just like 55% equiped bt if u knw hw to improvise it will serve u..

nelson7777:


yes it depends on d gym am currently using,
some 500h, or 1k a day
some 6k, 5k, 3k a month, so it depends

d gym am using nw is just like 55% equiped bt if u knw hw to improvise it will serve u..

Tanks for ur help. Anoda questin, whats ur diet like ?

handsomebanana:


Tanks for ur help. Anoda questin, whats ur diet like ?

diet is very important 4 size n gains,, most especially proteins, d more u cn eat d better bt 4 me am currently just maintaining size 4 various personal reasons, so i just eat twice or thrice (max) a day...

nelson7777:


diet is very important 4 size n gains,, most especially proteins, d more u cn eat d better bt 4 me am currently just maintaining size 4 various personal reasons, so i just eat twice or thrice (max) a day...

Thanks. I'm well aware of the importance of diet. I've read about consuming 1gm of protein per 1 pound of body weight.


That means I have to consume about 165gm of protein per day. What can I eat in Nigeria that'll give me 165gm of protein at a calorie deficit.

Wawu. Just discovered this thread and binge-read it last night. Good job guys. Make I drop my luggage here.

Started working out July. I have/had a skinny fat body (the absolute worst) but it's gradually changing. Not been opportuned to use a gym in the past month and will not till January so make do with weighted push ups, dips and squats.

handsomebanana:



Thanks. I'm well aware of the importance of diet. I've read about consuming 1gm of protein per 1 pound of body weight.


That means I have to consume about 165gm of protein per day. What can I eat in Nigeria that'll give me 165gm of protein at a calorie deficit.

This is my major concern. Looks like the alternative to supplements is spending like 10k a week on food.

Would really appreciate if the old heads here can drop template meal plans. Thanks.

handsomebanana:



Thanks. I'm well aware of the importance of diet. I've read about consuming 1gm of protein per 1 pound of body weight.


That means I have to consume about 165gm of protein per day. What can I eat in Nigeria that'll give me 165gm of protein at a calorie deficit.

As a nigerian is gonna b real hard, unless u come 4rm a rich background,where u get to eat all u wnt, wen u wnt, d best way u cud go abt it is to guys dat use supplements like whey protein, it got all d protein u need... i started lifting cos i wanted to b stronger, i use to b very weak, lazy b*tch,
i love n appreciate big muscular size in people bt i dnt like it at all 4 my own sef,,
secondly, personally i do nt recommend supps for beginners, so u do nt depend on it always, some guys i train wit, buy pre workout, creatin and d rest but hv nt tasted it in my life b4, they r x5 my size bt am stronger than "MOST" of them, am nt proud of it, i just didn't grow up wit it, i started lifting in uni, i no see food chop at all na to buy supplement..

*** Point is
* stop all this ur scientific calculation on macros, protein n d rest and just train hard, if later u decide to use, dats ur decision @ least u wud hv bin more matured in d game..

* WILL I USE --
yes i will bt nt nw, wen d money starts coming well and i eventually "decide to grow bigger" 4 nw no, i just concentrate on strength n muscle definition.

** Does supp work,,
bros e dey work die, n it is very fast, some of my guys wen they finish training they cnt even fit back in their shirt, and they as big as people on roids..

** it quite expensive to keep up wit, training due, plus supp every month, some last just 16days, some 2 months,

** most important advice
Rest well n just keep lifting, food or no food, supp or no supp

i hope i answer all d question well in details