Ade Rai is Indonesia's most famous bodybuilder and a passionate advocate of good nutrition and a healthy lifestyle. As a big man with a lot to say, he enjoys going against stereotypes.
Every second week he will be offering professional advice through this column.
Hi Ade Rai, Thank you for answering my previous questions, which have helped me progress. I have some other issues I hope you'll kindly help me with, please.
1. I've failed to develop strong forearms despite doing seated wrist curls (backward and inward) twice a week. Could you please provide a good workout program for me to follow?
2. I've noticed many bodybuilders, like Arnold Schwarzenegger, develop strong face muscles also while doing heavy lifting. What is the technique to develop a rugged face, as I want to also acquire this manly look. Thanks.
Sankar
India
Hi Sankar, I'm glad you've made some progress from my suggestions. Hope it's likewise this time around.
1. Human beings' skeletal muscles are divided into two types: white muscle fibers and red muscle fibers.
White muscle fibers are generally stronger and designed to handle heavier weights, but tire quickly.
Red muscle fibers are generally weaker but are designed to handle lighter bouts for longer. Forearms are believed to have a higher proportion of red muscle fibers, and hence are more suited to endurance-type activities.
The design is also coherent with the limitations on the size and strength of our wrist joints.
Therefore, for your forearm exercises, I suggest you take on lighter weights and perform more repetitions.
As far as exercise choice, you are right on the mark with another variation to try, namely the biceps hammer curl. Another thing to consider is also at the way you handle most of your lifting for other body parts.
Forearms are involved in so many exercises, especially pulling exercises such as those for biceps, back and shoulders.
Only use lifting straps when you get to the heaviest weights. Apart from that, considering the extensive indirect involvement forearms have in supporting other exercises, it may be best to leave them time to recuperate rather than forcing them to handle direct work twice a week. As the saying goes, muscles grow during rest, not during workout.
2. The "manly" look is generally a result of many factors.
First, it is in our facial bone structure, so there is not much we can do about that.
Second, it is in the level of body fat we store in our body. Generally, our cheekbones and jaws tend to be more visible if we have less body fat.
The cheeks are among the body's fat-storing pouches; if we succeed in shrinking the fat cells in the area by combining resistance training, aerobic training and a proper diet, then the face will look "manly".
As for women, do not be worried, as you will not acquire this "manly" look, reason being that women athletes' body-fat level is 5 percent higher than men's.
Men are considered athletic when they bring their body fat below 14 percent, while women are considered athletic when their body fat level reaches 19 percent or below. It would be ideal for a woman to reach 20 to 23 percent body fat while maintaining a certain degree of lean body mass.
Women will only look "manly" if they inject or take synthetic male hormones (which are not meant to be present in their body).
Dear Ade Rai, Inspired by your column and seeing so many women with a nice athletic body, I am keen to join a fitness center. But I have no clue where to begin. How do I pick the right fitness center for me? Keep up the good work.
Nila Siregar
Bandung
Dear Nila, I am so grateful to have succeeded in encouraging you to start working out. There are a few things you need to consider when choosing a suitable fitness center.
Location It would be so much more convenient if the fitness center is located near where you live or work, preferably on the way to either one. This will give you a good point to start and may save you a lot of time in the long run.
Budget Please be sure to find a fitness center that offers a membership in a price range that you are comfortable with.
Value Anything we "spend" on health and fitness should be viewed as investment. Although generally a fitness membership is always a good investment, you can take it up a notch by shopping around for the best offer.
Find the one that best provides quality and quantity of facilities, programs and services suited to your needs and investment budget. Most fitness centers offer a first-visit trial where you can just hop in and try out the facilities for free on your first visit. Take into account some of the following things:
Quality of services and friendliness of staff
Balance of weight-training and aerobic-training facilities and classes
Variety of programs offered: personal training, nutrition consultation, etc
Supporting amenities: safety of lockers, showers, caf* and shops
Your email has come at the right time, Nila. I happen to be opening my new fitness establishment in Bandung.
It is called RAI Fitness Premier, located at Aston Tropicana Hotel on Jalan Cihampelas no. 125-129 in Bandung. It is set to open in the first week of October.
We just launched our pre-sales campaign on Aug. 2.
We are offering special investment packages to appreciate your trust in being a member before the establishment is open. This offer is available for a limited time and on a first-come-first-serve basis.
Please feel free to come to our pre-sales booth at the lobby area of Aston Tropicana Hotel anytime you wish, or call 022-2033335 or 0815 8498 2037. Our staff will be more than happy to help you get the best out of your investment.
Thank you very much for all your emails. Please keep them coming at ask_aderai@yahoo.com. I really appreciate the love I get from you all.
