there are many theories to training abs,i think like others who share my opinion that we should consider abs as any other muscle and we should train it the same way when it comes to sets and how many days per week,2to3 days per week is all that is needed and 3exercises3sets each is all that is needed.
if you are after thickness in your abs keep the reps low around 10 to 15 and upply resistence,you can use a selectorized machine for that,if you are after cuts and definition do free movements and rep as much as you want [the sky the limit].

most people when doing calf work,for example,standing toe raises,they would ignore the large toe and put all the preasure on the other smaller toe's,to get the most of your calf workout,get the big toe involved and rotate into it while doing the toe raises,it will feel diffrent but you will get used to it.

a lady called me asking if i have a soluotion for her problem,she wants to add weight to her lower body,sure i can help,and this is what she will do when she joins.
1-i will put her on a 3day per week full body weight training program.
2-we will give priority in her weight training to her legs,so we will start first with the lower body then move to the upper body.
3-with her upper body training we will increase the poundege and resistance up to a certin point,then we will maintain that weight.
4-with her lower body training we will keep on progresing the resistance until she reaches a point were she is happy with the results.
5-i will have her eating 4 to 5 balanced meals a day taking in around 150grams of protien.
6-i want to make sure that the weight she gains is the right weight, muscle weight,i will start her eating around300 cal over her daily maintenance and maybe later up it to 500 cal over her daily maintenance.
if any of you have the same problem,please come and see me.

i found a very convenient yet productive way to perform super sets,this way involves working the same muscle.some seloctorized machines have more than one grip[handle] usually a straight handle and a parallal handle,lets take for example the shoulder press machine,the seated row machine and the vertical chest press machine,on any of those machines i would start with the straight handle and do as many reps i can[go to failure]then imedietly and without changing the weight,i would go to the parallal handels and get as much reps as i can,the reason that i can get few more reps with the same weight that i reached failure with on the previouce set,is,that with the parallal grip the secondery muscle gets involved more in the movement,for example with the back row,the biceps kick in and with the shoulder and chest movements the triceps kick in.give this a try.

when it comes to calf training,their is two schools of thought,some where successfull using heavy weight and less reps,the others where successfull using medium weight with more reps.i personaly had no problems building 20 inch calves using the standard 9 sets per muscle rep range between 8 to 15 but i have fantastic genetics in my calves.
for those who are having difficulty building their calves i have combined the two schools of thought,let me explain,lets say that you are doing two exercises for calves,standing calf and seated calf,four sets each,do the first exercise the standing calf with heavy weight and less reps,later do the seated with medium weight and higher reps,now next time you come in for a calf workout,switch things around ,start with the seated with heavy weight and less reps and then the standing with less weight and more reps,keep on swithing back and forth each workout,let me know after6month if the calves turned into cows.

in most casess champion bodybuilders have fantastic genetics,that makes it easier for them to build muscles than the average person with normal genetics,but sometimes a champ or an advanced bodybuilder might have poor genetics in a certin muscle,this creates a problem for them becouse they expect that muscles to respond to the same type of trainning that a muscles with good genetics respond too but it doesn't,this confuse them,unfortunetly it's difficult to approcsh them to give them advice and they are to proud to ask for it,the results,there strong muscles keep on improving and their weak muscles stay the same.what a shame.

i modified the bicep up and down the rack trainning,you can do this exercise with dumbells,barbels or with a stack of a crossover machine,lets assume that i am doing bicep curls on a cross over machine,i will start lets say with70lb and get5reps,without resting i move to the next weight up and get 5reps,i keep on doing this and uping the weight until i reach a weight that i can barley get 5reps,lets asume the weight is 130lb,i will then take a long rest3min,then i will up the weight to140lb and i will attempt to get as many reps as possible,i will go to failure,i will take a 1 min rest and then do 2 more drop sets to failure one with 130lb and the last with 120lb.your arms will be on fire.

suppose you come to the gym but can't spend an hour or so that day or suppose you want to chock your muscles with something diffrent,if that's the case,then you can try this,pick one exercise for each muscle group that you are suppose to exercise that day,after going through your warm up sets,do6 sets on each exercise to failure,that's it,believe me you will still get a good workout and your muscles will benefit.
advanced people can do more sets.

the new back and lower abs machines finaly arrived,no one else in bahrain has those units,they are fantastic,come and give them a try.

every month,i lose between 1 to 3 members for this reason,every member can transffer his membership from a time period to a longer,example,monthly to yearly,if he or she do it before the end of the first two weeks,we know that some members will be late so i gave my staff instructions to allow the transffer even if the members are up to5days late,but under no surcomstances to allow it after that,guess what there are a few who come late,they get really angry with us,ask us to make exceptions,they say they are speaschil members,when we refuse,they leave and join our competition,bad mouth us and say that we don't know how to treat our customers.it is not all about money,if it was for me,i wouldn't turn a customer away,it's about being fare and treating all my clients equaly,how can i bend the regulations for some and impose it on others,i am not that kind of person,in a civilized country civilized people accept the rules or they don't,if they don't they will not join,but if they join,they respect the rules and regulations and they never break them or ask for speachell treatment,at my gyms every thing is clear we don't keep on changing the rules and regulations on the members,they read them they agree to them then we take their money.for those of you who have no problem following reasnble gym rules,you are most welcomed,for those who think that they are above rules and regulations,find somewhere else to workout.sorry but at my gyms customers are not always right.