Written By: Pavitra Sampath | Updated : December 19, 2014 2:45 PM IST
Madhavan, the quintessential romantic hero, is all set to dawn a new role in his all new flick Irrudhi Suttru. The movie that is set to release in Hindi as Sala Khadoos, has Madhavan play the role of a retired boxer-turned-coach who trains two women boxers. What sets this movie apart is the fact that they did not choose to star a main-stream actress for the role opposite the Madhavan, but picked two women boxers instead.
If the actors tweets are to be believed, Madhavan now has 17 inch biceps and looks absolutely stunning with rippling muscles. With pride about his body beaming in his eyes, when asked about how he made the effortless transformation, Madhavan, in an interview with TOI said, ' Oh, I assure you there is nothing effortless about it. It was tough, and the only reason it gets possible is because the script is such that it makes the effort well worth it.'
When asked about how he achieved this look, the actor said, 'self-discovery, agony, glory and passion. I daresay it's a story by itself. The sacrifices, though demanding, were most enlightening and worth every drop of blood invested.'
Want the Madhavan look? Here are a few scientific secrets to bulking up from our expert Justin Woltering
Secret #1: Anabolic and Catabolic What They Really Mean
Bodybuilders and trainers talk about 'anabolic' and 'catabolic' processes all the time, but it is not rocket science. You're anabolic while you sleep, eat and you're catabolic when you wake up, fast. What's more is that most lifters assume anabolism is always good, and catabolism is always bad but that's not the case!
In truth, an anabolic process is any bodily function which involves building something new. Ideally, this means new muscle tissue but it can also mean new body fat. In contrast, catabolic processes are those which involve breakdown and degradation. You don't want catabolism in your muscles, but you definitely want it in your fat stores!
So, your goal shouldn't be to limit catabolic processes entirely, but to take advantage of the ones that target your fat cells. Things like morning cardio, low-carb diets, and even intermittent fasting are perfect examples. When it comes to muscle growth, you want to take advantage of anabolic processes with post-workout carbs, a high protein intake, and plenty of sleep. Eating junk all day is technically 'anabolic,' but the only thing that'll grow is your gut! (Read: 6 secret tips for insane muscle growth)
Secret #2: Carbs How They Work and How Many You Need
Low-carb vs high-carb diets: You do need to consume carbs at some point in the week to fuel heavy training. Strong muscle contractions require glycogen, which your body can only make out of starches and sugars.
How many carbs you eat and how often you eat them: This should ultimately depend on your goals. Eating any kind of carbs (other than vegetables) will spike your insulin levels, making fat loss all but impossible. If you're trying to get lean, you'll need to limit them to the post-workout period. Ifyou're really trying to drop fat fast, you may even want to limit your carbs to one HUGE feeding per week more of a feast or 're-feed' than a single meal.
If mass is your main goal, however, you can add more carbs in. Pre-workout is another good time, as is breakfast. Remember, though, that the more carbs you eat the less fat you'll burn. Eating them all the time may even cause a bit of fat gain, which is often necessary in building tons of muscle.
Secret #3: High Reps vs Low Reps What Actually Works?
Here's another age-old debate -- should you lift heavy weights for low reps, or lighter weights for higher reps? If I HAD to give a simple answer, I'd say stick with the heavy lifting. Nothing builds muscle better than heavy weights on squats, deadlifts, presses, and other compound lifts. Heavy lifting has built the best physiques in the business, and nobody gets bigger without getting stronger.
That said, there's no reason to avoid light weights altogether, and high-rep training has a number of benefits you won't find from heavy lifting. While maximal weights will stimulate testosterone production, for instance, high-rep training will stimulate growth hormone another crucial piece of the muscle-building puzzle. And, while high reps won't 'tone' your muscles, they will give you a better cardio workout. If I have to choose between extra treadmill sessions or extra sets in the weight room, I'll choose the latter every time.
Secret #4: Supplements Which Ones Make a Difference?
There are a lot of junk supplements on the market, but you shouldn't write off the industry altogether. Ignore products that make claims that are too good to be true increasing your bench in one workout, instant muscle gains, etc. Focus on the stuff that's been proven to work with years of research AND first hand accounts from lifters themselves. My favourites include:
-Protein Powder: Not a miracle by any means, but a good protein powder will help you meet your daily requirements. Plus, several studies have shown that whey protein is one of the most bioavailable, easily digested proteins out there perfect for post-workout.
-Creatine: This age-old supplement helps your muscles to rapidly produce ATP, the main form of cellular energy. Take it consistently, and you might notice you're able to eke out an extra rep or two on your heaviest sets. Over time, those reps WILL add up to extra gains.
-Leucine: One of the three 'branched-chain' amino acids, leucine is like an anabolic 'switch' in your body. It's already present in small amounts in meat, but big doses will send a powerful muscle-building signal to your cells. Take a few grams post-workout along with your protein.
So, there you go. All the information to get a look just like Madhavan.
Image source: Bollywood Life.com, Twitter.com
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