Nelly’s Fitness Routine
Nelly is an accomplished rapper, who is well known for his toned physique. Nelly is no stranger to working out. He has a very positive outlook on staying in shape, and taking care of his body. Nelly told Men’s health all about his workout secrets, and we’ve got all of the highlights for you. If you want to know all of Nelly’s Body Building Secrets, keep reading to find out what they are.
He listens to his body, which tells him to ignore the three-meals-a-day rule. “I eat as I go. There’s no set time. My body tells me what it needs.” Typically, it tells him about six times a day. “I don’t eat chicken, beef, or pork–I will eat turkey every now and then. And I do eat fish.” So where does he get his fuel? It’s not the pimp juice he raps about; it’s Muscle Milk (available at GNC), protein shakes, and a lot of water. He also eats plenty of fruits and vegetables.
“A great body is a gift to yourself–and only you can give it.”
Nelly works out every day, whether he is on the road, or at home. “If you can’t find a gym, do as many pushups and situps as you can.” “I’ll do 250 to 300 pushups–it keeps me pumped.” You won’t catch him on a treadmill or bike–he gets bored. Instead, “I play basketball. Full-court, get my sweat up.” Playing ball also gives him a goal to reach for–the rim. He says that for the first time in 4 years, he can dunk. Not bad at 5’10”.
For your shoulders Nelly suggests that you build your routine around the military press, which works both the front and middle deltoid muscles. Nelly uses machines for variation, and you should also switch the barbell for dumbbells occasionally to work smaller muscles that stabilize and protect your shoulders from injury.
To build big arms fast, Nelly works them that way. By using what he calls “power sets,” or drop sets, you fatigue your muscles quickly, forcing them to grow back stronger and fuller. Here’s how: Do as many biceps curls as you can using 75 percent of your one-repetition maximum (the most you can lift once). Without resting, reduce the weight to 50 percent of your one-rep max and go again. Continue reducing the weight and repeating this technique until you can’t do any more.
“It takes a lot of work,” says Nelly. That’s why consistency is key, and why he focuses on classic moves like the pushup and bench press. “I can start on [my chest] for 2 or 3 months and see it building, then I take like a few weeks off, and I’m like, bam, what happened? It’s like someone stuck a pin in my pec!” Nelly recommends working your chest muscles from various directions by increasing or decreasing the angle of the bench. He’s worked his max up to 270 with this strategy. Boost yours even higher with strong triceps. Do a set of close-grip bench presses after your regular bench routine, or do a drop set of lying triceps extensions at the end of your chest workout.
Fit guys like Nelly need to add extra resistance to keep their abs growing. That’s why he holds a 25- or 45-pound weight plate across his chest during crunches. It challenges his abdominal muscles to work harder. But it would mean little without a sound diet and cardiovascular-exercise plan.
Aside from running and jumping on the basketball court two or three times a week, Nelly trains his calves with standing calf raises and also does squats to condition his entire lower body. Another option is to use a medicine ball. Stand in front of a bench with your left foot on top of it and your right foot on the floor. Hold the ball in front of your chest. Now push off your right foot and bring your right knee to the ball. Then lower your foot to the floor. (Your right foot never touches the bench.) Do 15 repetitions, then switch legs and do another set.
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Source: Mens Health