BODYBUILDER
PROFILE & ADVICE
VARUN BOODHUN
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| I chose bodybuilding: the sport of Gods |
PROFILE
Name:
L. Varun Boodhun
Age: 22
Weight: 82
kg
Height: 1m
66 cm
Gym: Sandokan
Barbell Club
Years in
bodybuilding: 2
Achievements: gain of 22 kg in 2 years
Occupation: Final year LLB (Honours) student at Middlesex University.
Former student of St. Esprit College
Goals: to compete in Mr. Quatre Bornes and open a Strongman Camp
Favourite
bodybuilders (Local and International): Denis Ayen, Franco
Columbu
 |
| My favourite bodybuilders are Denis Ayen (Mauritius) and Franco Columbu (USA via Italy). |
Typical daily
diet:
06:30: Whey
protein
07:00: muesli
10:00: Bread
and any protein source (meat, chicken, fish) and greens for the fibers
13:00: Same meal as 10.00
14.00: Whey
Protein
16.00: Any
food with high carbs
16:30: one
shot of black coffee (gym from 17.00 to 19.00)
19:15: Post Workout Shake: 33 g oatmeal
powder, 400 ml milk, 50 g whey protein, 1 banana, 1 spoon peanut butter all
blended together
20.00 Dinner: Pulses
or beans, salad and any source of protein
23.00: milk
then sleep
Favourite
supplements: I don't go for fancy brands, so any whey protein with the
sufficient nutritional basics is good for me. And I do supplement with creatine
monohydrate every now and then.
CURRENT
TRAINING PROGRAM
Monday: Chest& Triceps
Gironda Dips 4 sets of 10
Inclined DB Press 4 sets of 6
Decline DB Press 4 sets of 6
Peck Decks: 3 sets of 15
Cross Overs: 3 sets of 15
DB Pull over: 4 sets till failure
Triceps Pushdown: 3 sets of 10
Skull Crushers: 4 sets of 6 (heavy)
Close Grip Bench Press: 4 sets of 6
(heavy)
Bench Dips: 3 sets to failure
 |
| My triceps were built with pushdowns, skull crushers, close grip bench presses and bench dips |
Tuesday: Back& Biceps
Weighted Pull Ups: 3 sets of 8
T-Bar Rowing: 4 sets of 6
Lats Pull down: 3 sets 12-15 reps
Seated Rows: 3 sets of 12-15 reps
One Arm DB Rows: 4 sets of 6
Deadlifts: 6 sets of 6
Shrugging: 4 sets of 6
Barbell Curl: 4 sets of 6
Scott Curl: 4 sets of 6
Inclined DB Curl: 3 sets of 8
Hammer Curl: 3 sets of 8
 |
| Back is hit hard with a mix of heavy (6-8 reps) and light (12-15 reps) sets. I do a second workout for the back later in the week using compounds only. |
Wednesday: Legs
Half Squat: 6 sets of 6 (heavy)
Front Squat: 4 sets of 6
Sissy Squat: 4 sets of 10
Horizontal Leg Press: 6 sets of 8-10
Good morning: 4 sets of 12 (Light
weight to avoid over working the lower back)
Lying Leg Curls: 4 sets of 6 (heavy)
 |
| Barbell Curls, Scott Curls, Hammer Curls and Incline curls helped me carve solid biceps |
Thursday: Shoulders
Military Press: 4 sets of 6
Alternate DB Shoulder Press: 4 sets of
6
Bent Over Lateral Raise: 5 sets of 10
Upright Row: 3 sets of 10
Lateral Raise: 4 sets of 6
Front Raise (using weight plates): 4
sets of 8
DB Shrugging: 3 sets to failure
Friday: Compound lifts for Chest and Back
Bench Press: 6 sets of 6
Bent Over Rows: 6 sets of 6
Deadlifts: 6 sets of 6
Barbell Pullover: 6 sets of 6
Saturday: some legs training
Full Squat: 6 sets of 6
Angled Leg Press: 6 sets of 6
Standing Leg Curl: 4 sets to failure
 |
| Keeping it old school at the Sandokan Barbell Club with vertical leg presses |
Variety is the key
I am experimenting with changing my
intensity techniques every two weeks, and this week I tried rest pause. So for
all exercises, I lifted roughly around 85% of my 1 rm and lifted the weight in
a two way stage; like for instance if I had to perform 6 reps, I performed 4
reps, paused for 10 seconds and then performed an additional 2 reps.
I train forearms and
calves everyday
You will notice that I did not include
forearms, calves and abs in any workout. This is because I do forearms and
calves every day. Why forearms and calves every day? Because I believe that
these are the two muscle groups in our body which goes through maximum tension
throughout our daily activities. And for me, training them on a specific day do
not hit them that hard. I have quite good forearms so I don't go insane
with them, just wrist curls (palms up and down) and reverse wrist curl (but I
do only one of those exercises a day). As for the calves, they are my weakest
body part. But my recent approach is working miracles to them. I train them
everyday to the point I feel them begging for mercy! They are always sore and
they are getting bigger. I don't do the same calves workout for two consecutive
days. I change the workout each day and change the intensity technique; for example, on Monday I started with seated calf
raise with 5 drop sets to failure, followed by Donkey Calf Raise with 5 drop
sets to failure. On Tuesday I started with Leg Press Calf raise 4 sets of
pyramiding, begining with 15 reps and ending at 6, followed by standing calf
raise with the same pyramid approach. Finally concerning calves, which will
look absolutely funny to a lot, but I don't give a crap since it is working
wonders, I train calves shoe-less and throughout my calves workout, I walk on
tippy toes (when looking for weights etc), and I am always stretching them
(between each sets). When you feel your calves begging for mercy, fry them for
a few more reps ;)
 |
| I train forearms every workout. It works for me |
As for abs, I train them on Mondays and
Friday and keep it simple: Hanging Leg Raise, Lying Leg Raise, Sit ups and
crunches. Then look up for a gym where there is a trainer. Having a trainer
monitoring you from the beginning is extremely important, I did not have that
luck, and for 4 months I was being a fool in my first gym.
My warm up consists of an 8 mins
dynamic workout and 5 mins of twist using a stick.
How I used to look prior to lifting
|
My Advice
to beginners
Congrats for choosing the
sport of Gods
My
advice as to a beginner. First of all congratulations my friend, you have
chosen the sport of Gods. As for training, you should never be greedy but don't
be a sheep as well. What I mean to say is don't let others establish your
limits, find them and always keep pushing till the limits, but don't be greedy
and exaggerate. I believe the Joe Weider program for beginner is a good one,
just one change that may turn out to be useful is to substitute the Bench Press
with Gironda Dips, I personally think the Gironda dips is a better chest
building exercise. Don't be afraid to lift weight, but don't lift weights that
will hurt you, like I said earlier, establish your own limits. Don't feel
depressed if your progress is slow or that your friend is progressing faster than
you. It doesn't matter how fast others are progressing, what matters is that
you are progressing, even if it is a slight progression, if it is present then
you should not worry. But before starting to lift, I think you should first of
all do a complete medical checkup of your body. Record your weight and body
fat. Establish where you are and what you want to become; either lose weight or
gain weight.
Nutrition and
supplementation: I know
it will seem like supplement makes the bodybuilder (been there done that) but
that is sooooo untrue! Supplements are important yes, but choose them wisely,
and never rank supplement above nutrition! Establish a good meal plan first and
then you may consider supplementing with a whey protein. But again, I won't
advise you to go for labels and publicities, these are marketing scams.
As for
motivation, you need to start loving what you are doing. Once you fall in love
with lifting, then there is no coming back. Once a lifter, always a lifter.
Last but not least, actually the most helpful advice is to regularly check bodybuilding
Mauritius, it is updated regularly
with excellent tips and instructions.
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| Don't let others establish your limits, find them and always keep pushing till the limits |
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Fier de toi Bruder.. :) Pump that iron.
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