Get dem Big Weekends Series 3

Hey People of the world!!

Today I bring another inspiring video for our Get Dem Big Weekend Series. The series which aims to bring you small little bits of inspiration and motivation to get you going in life and in your fitness goals.

Eric Thomas a speaker, educator, author, activist and minister. He is known by "delivering high energy messages that encourage people to live up to their full potential by breaking the cycles of crime, hopelessness and despair that many face daily."So whoever who reads this blog, we here at Get Dem Big is using one of this masterpiece hoping that you too will lie your life to its full potential and be whatever you want to be. Check out the video below

Here's the transcription for you to read on just in case.

"Listen to Me! 
PAIN is temporary
It may last for a minute, or an hour, or a day, or even a year!
But eventually it WILL subside and something else will take its place
If I quit however, it will last FOREVER! 
Y'all spoil, some of y'all spoil. Bottom line! 
Your parents have done everything for you! 
You never had to do nothing for yourself, you spoil. We’re gonna keep it real tonight!
Some of you are spoiled brats!
Every time you ever got into trouble, somebody in your house get you out of it. 
Every time you've done something you're not supposed to do.
People say Eric, your mom's a tyrant!! You're right! 
She kicked me out! You're right!
She mean! 
But she developed a man because she put me out there
And said you gonna have to grow up! 
And some of you have not LEARN to GROW UP!
And so every time something gets hard you QUIT! You call mama! 
I dare you to take a little pain! I dare YOU! 
I dare you NOT to go home!
Somebody said “if I don't go home, I feel bad.” Go Through IT!
You ain't gonna die!
At the end of PAIN is SUCCESS!
You're not gonna die because you felt a little pain!
I'm not eating like I eat at home. 
That's why you're about to go through the NEXT LEVEL! 
Because if you keep eating like you ate at home, you'll keep being a boy or a girl. 
It's time to become MAN! WOMAN!
But I'm exactly where I wanna be because I realized I gotta commit my very being to this thing. 
I gotta breathe it! I gotta eat it! I gotta sleep it!
And until you get there, you'll never be successful in life. 
But once you GET THERE!
I guarantee you the world is yours!
So work hard and you can have whatever it is you want!"


    This is a great motivational speech from Eric Thomas and we hope that this will get you going and achieve your fitness goals. Pain in necessary to build a better and stronger you. The pain that you felt keeps you grounded and reminds you of the person you were and the person you have become. Certain pains are necessary and some are not. Let the experience of the necessary pains mold you to be a better person and the unnecessary ones, let them be lessons. 

"Pain is just weakness leaving the body".

So we leave y'all with these pictures from the web!

Comment and subscribe to this blog. Thank you for reading.

Sincerely, 

Get Dem Big Team

#strength4good

Get Dem Big is in no affiliation with any of the advertisers/stores/shops/products/brands. We are just giving our honest feedback and sharing our experiences  


P/s: If you could give us some suggestions to what we could use as a source of motivation (videos, blogs, website) will be greatly appreciated. Thank you 

 

Get Dem Big with Big Plans

What's up guys!!

 I'm going to touch on Big Plans particularly to Gem Dem Big.


Believe it or not we have plans for everything, life, money, partners, friends, career and the other nine yards. Unfortunately, to get in shape and healthy you'll need a plan also; Fortunately the PLAN to get in shape and healthy is or it should be a simple plan. Life is complicated enough with us living other people's plan or your other plans going to the dump.  Speaking of plans, nowadays if you're young, still figuring out what you want to do and you go up to someone saying you have NO plans. This would be their reaction man.

No future plans??!! You're about to cross some fuckin' lines

So, I'm going to give you the simplest plan for your complicated life to get in shape and be healthy.

Here are 3 things that you need to plan for yourself.

1) Plan your workout time. Come one, 45mins to 1 hour a day is only 5% of your day. You can definitely hit the gym or get your ass down to a home workout. Simplest thing, start walking for 20 minutes every single day or start with 10 pushups everyday. Small daily improvements will lead to long term results. I have my proper workouts 3 times a week about an hour every session.


2) Plan your workouts. Alright when you're in the gym, you'd really want to optimize your whatever time you have allocated in the gym. Go in, hit it hard and leave. Keep the rest time short too. I still remember that 1 semester in school, Mondays training which focuses on my back and core strength.. My class ends at 3.00pm, I head to the gym at 4.45 pm because the gym opens at 5pm. I leave that place at 6.15 on the dot. Why? Because I planned out what I wanted to do and I had my trials and errors to figure out what's best for me and I optimized it. So, as an example of what I did. 

6 sets of 10s: Deadlift, Seated V-bar cable rows and Lat pulldowns . Back to back on all this bitches with absolutely no rest. After I complete all 3 of this shit. I counted to 30 and restart until I finished. After these shit I go on to other shit like my arms for example until I did my time or until it was 6.15 at least.

This is why planning your workouts is important because similarly we don't have all the time in the world to train. I  had some other shit i had to deal with at 7.00pm so I get my shit done! I did this for 6 months and I rarely miss my workout. In fact, i had this situation at every session. I only have an hour in the gym and that's about it. I went through it with a mindset of knowing what to hit before going to the gym.


3) Plan your food. Your diet is important when you're raining, you need the energy and calories to get you big. Based on what are your goals are. if you want to bulk then get yourself a shit load of food in you. Your food can be simple. It should consist of Carbs, protein and vegetables. Simple as that.. Here are some videos that has some good shit about your food intake and how you can prepare them ahead of time.
BULKING ON A BUDGET #4 - Jr. Bodybuilder Nick Wright - MEAL PREP 
or you can check this cool rendition from sixpackshortcuts Healthy Meal Time (Epic Meal Time Parody) 


From my experience, I live on campus, so I can't prepare my own food  What I did was go the food stalls before lunch hour, brought my Tupperwares because I am environmental friendly and bought my food. A whole days worth of food. I had 1 cup of white rice( coz I couldn't get brown rice), lots of veges and lots of meat. (any kind of meat) . I ate about 4 meals a day and I drink 2 shakes. I spend about RM15.00 a day for these kinda food everyday. I want to get big so no excuses.     

This is a sample of one of my meals

So here are my simple plans to get in shape and for my case I want to get big. Planing is important in every aspects of our lives. This includes fitness. Like it or nor if you want to get the body you always wanted, you need to plan so that you can optimize your time and potential. It doesn't have to be perfect, as long as you have a rough plan, DO IT! Of course it plans will blow up in your face! When that happens don't just abandon the plan! F**k your plans up. Make it do-able for you, improvise and adapt it to your life. Make it work for you!

 

Make sure this time you do it for yourself. You plan for yourself. You owe it to yourself!!

Paste this on your wall and keep all these in mind!!

With everything that is happening in your life, I dare say that these are the simplest plans and one of the best things you can plan for YOURSELF. NO EXCUSES


Get Dem Big with Big Plans

Sincerely 

Dom
#strength4good
Get Dem Big is in no affiliation with any of the advertisers/stores/shops/products/brands. We are just giving our honest feedback and sharing our experiences

Get Dem Big ARMS

What's up people!!

Today, the topic is arms!! Get dem big ARMS. I love big arms as much as the next guy. I think the arms are the show-off muscle. It's all about the size of dem arms hanging out of the car window. I like working out my arms a little bit after training but Fridays are the days where I go full throttle on my arms to make dem big. Here are some of my personal favorite exercises that give me good pumps.

For Biceps:
1) Under-Hand Pull ups : This is my absolute favourite. Hook yourself on a bar, shoulder length, with your palms facing you. Then just pull yourself up. Sounds easy and sweet. You can do a variation with a close grip or shoulder length grip or even one handed. Best of all, equipments are free. Just go the park and latch yourself to a swing set and you're good to go. This exercise works your core, lats, biceps and shoulders. It's a great compound movement, keep in mind that you have to make sure that you feel the contraction at your biceps to maximize the work.

2) Seated Dumbbell Curls : Seat on a bench, pick the dumbbells up and start curling. Don't rock too much and make sure you squeeze at the top till your biceps feel like exploding.      

3) Rope Hammer Curls : Love this shit. See the picture below. remember to squeeze at the top. I always get a great pump at the end of this work set.

 

4) 21s: This is also an awesome shit. Your Biceps will feel like it's gonna explode. I personally like to use the curl bar instead of the straight bar. I feel that the curl bar lets me isolate the biceps more by reducing the use of the forearms. What I like to do is 3 sets of close grip and 3 sets of wide grip. Target the biceps like crazy.

5)  Overhead Rope Cable Presses: I usually do this at the end of my arm workout as a burnout and I really like doing this. Here's how I do it, since there are no pictures to illustrate. At the triceps pulldown station, reach for the rope, sit your ass down and with your arms suspended over your head, start curling. The motion is using your biceps to pull the weight down to your back. This is the shortened position of your biceps. If you were to do it right now, you'll fell the tension on your biceps and it feels like it's cramping up. Give if a good squeeze and go easy on the weights, because it may cause cramping. It's a nice way to end my biceps.   



For Triceps:
1) Dips: Absolute favourite exercise. This is one of those exercise that you can do anywhere. At a park, at home or at the gym. The one in the picture, I think is the best dips workout. It hits your chest, triceps and a little shoulders. I usually feel it in these three muscle groups when I do it. 

  

2) Overhead Triceps Dumbbell Extensions: This is some great stuff. Just get a dumbbell, old it above your head, descend your forearm to the back of your head at 90 degrees angle and extend it upwards. It's that simple. You can do it one handed or use both your hands. I like the latter.  You can do this seated or standing. Either way, you'll get some good action on your triceps.

3) Overhead Triceps Rope Extension: This is similar to the Overhead Triceps Dumbbell Extensions. Now you're using a rope. This is a great exercise. Really focuses on shaping that triceps of yours by pulling that rope apart. I have to say you'll get more concentrated pumps with this compared to the dumbbell extensions.

4) Skull Crushers : These are also a great exercise for the triceps. Do it as shown in the picture.This shit hits triceps hard and give some tension to your core, front delts and a little bit of chest. 

 

5) V-bar or Straight bar Triceps Pushdown: Grab a V-bar or a straight bar, hook it to the machine and start pushing away. However, I see this a lot in the gym, many rock their elbows back and forth and this doesn't target the triceps much, you're just working everywhere else but the triceps. The triceps don't get contracted properly. The thing is to keep your elbows by your side and really pushing and squeezing the triceps at the bottom. if you feel like it's gonna cramp, you're doing it right. Once the triceps are fully contracted, bring your hands back leaving the elbows in place but your forearms should be roughly 45 degrees from your biceps.

     Here are my 10 favourite exercises for arms. What I like to do is do them in superset or I do these exercises back to back. For example I do Under-Hand Pull ups and Dips back to back and that is considered 1 working set. With no nest in between. Non-stop action pumps. The reason I do this is to eliminate/tire out the opposing muscle so that the muscle I'm targeting is not depending on the opposing muscle at all.

    As you can see above I numbered the exercises number 1 for biceps goes with number 1 for triceps and the following numbers. I usually go in this order guys but I do switch it up. Do what feels good for you. I usually do about 5 sets of 8-10 repetitions for heavy week and 5 sets of 15-20 on my light weight week.I like to leave the gym and live my weekends with a pair of pumped up arms. 

Owhh yeah!! I forgot about forearms. I don't usually work forearms because it's already included in my power cleans, deadlifts and my other strength workout. I lift heavy ass weights. Since clean and jerk I cant use wrist straps, I can't start using them pre-competition. However I do do something to strengthen my grip. I get my ass to a pull up bar and I just put my fingers around it and hang there for a minute or more. I also loosen and squeeze my grip while I'm suspended. It pumps up the forearms real fast. It's some good pumps right there!! 

Reminder; Work both your biceps and triceps, in fact work on your triceps more because the triceps istwo thirds of your arm. SO Get Dem Swole and Get DEM BIG ARMS!!

Thanks for reading thus far. We have more good stuff coming soon. 

Sincerely
Dom

#strength4good

Get Dem Big is in no affiliation with any of the advertisers/stores/shops/products/brands. We are just giving our honest feedback and sharing our experiences 

Get Dem Big Sunday Motivation

It's Sunday People!!!
Best day to get your ass up and do some shit!!!

There was this quote from Batman Begins : "It's not who I am underneath... but what I *do*... that defines me"

There you are what you DO!! SO what are you doing NOW??? Reading this blog?! Thanks for reading but now I need you to do something that is more worthwhile. Get healthier, get in shape. Be healthy now so that you will live long enough to love your granddaughter or your great granddaughter.

The main reason why we don't do anything is because we over think. We over think the risk, the failure and all those other bullshit that hinders you from greatness. Believe in yourself and take the leap.   

 Because if you fall flat on your head. Remember that you have the luxury of reading this blog that gives you the -aha- moments when there are other out there who don't even have the luxury of clean water. So be thankful and gracious.

Be The Best That You Can Be. Never look back and always pushing forward to greatness.



Sincerely
Get Dem Big team.

#strength4good.

Get Dem Big is in no affiliation with any of the advertisers/products/brands. We are just giving our honest feedback and sharing our experiences.We will not be held liable for the actions of readers. 

Get Dem Big with Ronnie Coleman Signature Series

What's up gang!!

I just received my new stack from the awesome people of Fitlion.com. Super Excited

The Ronnie Coleman Signature  Series. minus the mutant whey.

I'm actually surprise that the delivery only took 1 day. Last time I ordered, I got my stuff after 3 days. Keep up the awesome work.

        Anyways, I got this stack at a pretty good deal. RM250.00 I got RCSS Pro-Antium, Resurrect-PM and RCSS Sleeveless shirt. These 3 are the main items. But they also threw in 3 samples of Myo-blitz, 1 resurrect-PM sample, 1 ON Pre- and a 600ml bottle. Pretty good deal I would say. I'll have a review on these stuff once I dig in to them and I'll let y'all know how it was for me. 

As always, Don't forget to hit the gym do have your daily workout done to Get Dem Big Muscles.


Sincerely
Dom

#strength4good

Get Dem Big is in no affiliation with any of the advertisers/stores/shops/products/brands. We are just giving our honest feedback and sharing our experiences

Get Dem Big Quads

What's up good people!
Today is a good day for legs, especially the fan favourite Quads (quadriceps). Lets face it, everybody wants dem big quads. Like these

This not not my leg. This probably belongs to a bodybuilder and I'm not one. My legs are thick and it's undefined. I'm more of an athlete.


     Before we get to the workout for bigger dem big quads let me give you the brief story about this muscle group. This is your Quadriceps

That whole muscular system right there. It's your quad. So It's some big ass muscle group.

      To get it big, you got to stimulate the whole system. If you're doing isolation on certain parts or you're doing something to recruit individual muscle into performing individually instead of collectively. Sorry to say, you gonna have chicken legs. Best way we found to stimulate the quads is compound exercises that stimulates the quads.

So here's what we have.
Squats (front and back)
Lunges (weighted or no weights)- Quads
Deadlifts- Quads, hamstrings, core. check this shit out
Bunny Hop (Weighted or no weights)- works you quads and calfs
Power cleans - Quads, core, shoulders,

        If you're a bodybuilder, the you might like machines like leg presses, leg extension and all that jazz. Those are good ISOLATION exercises to stimulate the quads Machines like these removes the function of the core, abdominal, everything. It will make your muscles 'pop'.
But if you're training for performance, then the 5 exercises above are sufficient to get you big and strong quads. In our performance training program, we have a lot of heavy deadlifts, power cleans, power snatch and squats (we prefer the front squats). These are the main exercises we do to get bigger and stronger legs and we think that it is sufficient. However, our legs are not defined, rather they are thick and big.

That's our take on quads. We'll have another post about these exercises in detail.

SO GET DEM BIG ASS QUADS and remember, don't be like this dude.

This just looks wrong,

Anyways, thanks for reading this!!YOU KNOW WHERE YOU SHOULD BE TODAY!!

this is from gym freaks

Sincerely 

Dom

#strength4good  #getdembig

Get Dem Big is in no affiliation with any of the advertisers/products/brands. We are just giving our honest feedback and sharing our experiences.We will not be held liable for the actions of readers. 

   

Get Dem Big by setting GOALS

What up good people!! Today we are back with the topic of goal setting. Some might ask what's so hard about setting a goal? Some might even ask are goals even necessary?! Sometime there are questions like, what the hell is a goal? Two poles where you kick a ball through?!


     Look at it this way, say you're playing football, the goal is where you want to get to. Unfortunately the goal is on the other side of the field and to get there you need to go through all the other players.

     Similar to life, to get to your goal you need to go through all kinds of bullshit. However, your personal goals is/will not be as clear as the one on the field. To tell you the truth I've lived most of my life without a goal and I don't know what I want. I can say that I've been doing things for the sake of doing it and every time without fail I was living up to other people's expectation and when I fail, I get screwed. Not until when I was in college, got screwed by people and pushed around that I became a f**king renegade. It was the happiest realization i had, I just don't give a shit about what other people think what is best for me.

Let me help you by getting to your goal with these questions. In this case, starting to exercise or getting in shape. These questions can also be used in other context.
1. What are you expectations towards your self?
2.  What do you want to achieve? (give tangible qualities: How you feel? How much weight have you lost? Are you a stronger version of yourself? etc)
3. Why is all this important to you?

"If a man hasn't discovered something that he will die for, he isn't fit to live."

Martin Luther King, Jr.

Important things to take note;
i) Why are you doing this??
It is very important to know WHY you are doing something. Don't think of something superficial. find the deeper why.
ii) How are you going to do this?!
Find ways of doing what you want to do. There are many ways but all you need is one that is FOR YOU
iii) What are you willing to do to get what you want?!
Whatever it is, just DO something. 

Lastly, never ever lose sight of your goal. You will get what you want in time, but you have to go through HELL for that.

I hope this helps you in achieving whatever you want to achieve in any aspects of your life.

 "What great thing would you attempt if you knew you could not fail?? "

Get your ASS up and DO IT!!

Sincerely
Eugene

#strength4good