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MarvInspire

3 Benefits of Barbell Complex HIIT and 3 Samples you can use!

What is the Barbell Complex?

There are very similar to circuit workout. But it is done with barbell exercise. It is the workout that combines 4 to 6 exercises back-to-back for 5 to 10 reps without taking rest in between the exercises. Of course, this is depending on your fitness level. You will not leave the barbell from your hand until all the exercises are done.  You rest for 1-3 minutes and do them again for a number of sets. Hence, the name Barbell Complex!

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What are the benefits of the Barbell Complex?

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3 Lessons from my first IPF Sanctions Powerlifting Meet.

On the 29 September 2018 was the day I competed in my first International Powerlifting Federation (IPF) Sanctions Powerlifting Meet organised by Malaysian Association for Powerlifting. I finished the Powerlifting Meet with the total of 505kg and that is 30kg increase with a Wilks Points of 320.88. I squatted 170kg and it was an additional 10kg personal best. I bench pressed 115kg and it was an additional 5kg personal best. I did the deadlift weighing 220kg and it was an additional 15kg personal best. Overall, I am very happy with the performance because achieve my desired goal.

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I shared about the 5 right things that I did to prepare for a Powerlifting Meet. There are the right things I did for the Powerlifting Meet. I also include a link to download my essential item for Powerlifting checklist and Powerlifting Attempts Spreadsheet to help you to manage your attempt during the meet. Please check them out. I am sure you`re going to love it. 

I experienced setbacks throughout the Meet. If I was to do the Meet again. These are the things I am going to change and will do differently. Here are the three mains lesson. I hope it adds value to you! 

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5 Tips for Injury-Free Strength Training

Strength training plays an important role in maintaining your overall health and fitness. Strength training makes you stronger and fitter. It strengthens your bone. It helps to manage your weight. Specifically, on fat loss in a long term! Strength training helps to improve your body posture.  Guess what, strength training also helps to build your confidence. If the training is done wrong, you could be injured. That is the one thing you need to avoid.

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Source: MODERN VISION OFFICIAL

I will share with you my 5 tips for injury-free strength training and lift longer.

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The 5 Benefits of Strength Training for everyone!

Strength training is great for everyone! Strength training is based on the principle that muscles need to work to overcome resistance. When you do it repeatedly, your muscles will work hard and grow. After a period of time, it becomes stronger. Putting it in a simple term, it is the activities we do every day. From walking, carrying our books, lifting boxes from the ground, pulling out our drawer and pushing it back in and from standing up and sitting down from a chair. The only thing we need to do is more repetition and add loads while doing the activity.

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Picture from  MODERN VISION OFFICIAL

For example, lifting the box from the ground is similar to a deadlift exercise. When you need to stand up and sit, is very similar to a squat exercise. This shows that we have been doing the resistance exercise with very lightweight, or should I say body weight. All we need to do is to add resistance which allows our muscle grow. 

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How to build a workout program with your demanding day job? #5ProTips

When I was a student at the university, it is easier to be consistent with my workout program. It was lots of learning and trial and error to find the sweet spot of fitness. I had tried body-building, running, obstacle course racing and finally I found powerlifting. I was all in into Squat, Bench Press and Deadlift. After I graduated, I begin to work. I have to say the work is demanding. At times, I need to work late and out of a business trip. It workout routine was all mess up.

Lifting life Challenges.

Then, I got married to my beautiful wife, Patrissa. Best moment ever! This situation adds expectation to manage. That is the beauty of life! Full of surprise with the roller coaster of up and down. It is very exciting. Throughout the exciting life of up and down, I never forget about my fitness goal. The year 2017 was about Spartan Race. I have completed 2 Spartan Trifecta last year. This year, the year 2018 my goal will be powerlifting.  I did not hire any coach, but I have a friend who does powerlifting whom I learn from. Also, I invest in buying strength and conditioning books as well. Fitness is about being practical. We need to apply what we learn and work on it. We have to find what works and what does not work. Here is the big question.

How to build a workout program with your demanding day job?

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10 Commandments of Powerlifting by #MarvinInspire

I started Powerlifting at the age of 21 and I was a late bloomer in the fitness arena. That period of time, I do not have a proper coach to guide this journey. A close friend of my, David Liaw was the person who introduces me to powerlifting. My source of learning was from Coach David, Uncle Google, and Sir. Youtube. I literally do not know anything about Powerlifting that I even Squat on the Smith Machine most of the time. It was indeed a bad option to stick to Smith Machine almost every workout. I had the assumption that it was just the same as free weight squat. I learn from my mistake and move forward.

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205kg Deadlift during my first Powerlifting Meet

 

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3 Great Experiences from the Spartan Race Sprint, Malaysia #NewObstacle

16 April 2018 was my first Spartan Race of the Year 2018. It was held in Semenyih, Selangor. It was about 10km runs and 25 obstacles. I failed two obstacles. The famous spear throw also known as the burpee maker and the Monkey Bar 2.0. That is a total of 60 burpees. I finish with the duration of 1hr 52 mins. 

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10 Commandments of Training by #MarvinInspire

My fitness goal is to build the strength of Powerlifter, and endurance of Spartan Elite. I want to be competitive as well. However, I have a day job as an engineer working in an Oil and Gas Industry and I am married to a beautiful wife. Believe me, as we grow older, time is the greatest asset! What can I do to manage my work, marriage, and of course my side-hustle on MarvinInspire. My training philosophy is “To do less with more“. It is basically to train smart. To train smart I will share with you my 10 commandments of training that will help you to achieve your fitness goal and bring your fitness journey to the next level.

 

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I was preparing for my first Powerlifting Meet

 

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