I train in the gym with weights 3 times a week currently. As bodybuilding is a lifelong commitment, it would be very monotonous if one were to stick to the same routine the whole life. Training is usually made up of “cycles”, with each cycle lasting from 4-12 weeks. My current bodybuilding routine is as follows:

Monday: Rest
Tuesday: Legs
Wednesday: Rest
Thursday: Back/ Chest
Friday: Rest
Saturday: Shoulders/ Arms
Sunday: Running

As I am currently trying to put on weight (lean muscle mass of course) I try to do as little cardio as possible. The running bit that I do on Sunday is to maintain my cardiovascular fitness.

Unprocessed food goes through as little industrial processes such as milling, grounding, refining and preservation as possible. Examples of processed food are breakfast cereals, Uncle Toby’s bars, instant noodles etc.

Examples of the common food I eat: yams, sweet potatoes, wholemeal bread, wholemeal pasta, oats, fish, poultry and meat.

I picked up weight-lifting or gym, as it more commonly referred to in my mid-teens. At that point of time, I was a lazy guy, spending more time in front of television and computer rather than exercise. While I have always been amazed by the likes of He-Man and Conan, the barbarian (played by Arnold Schwarzengger), there was no impetus for me to exercise then.

I did not like sports and games as I was never good them. The driving force finally came from NAFA test. For those who are not familiar with Singapore school system, it stands for national annual fitness award; it is a test with 6 stations to determine the fitness level of an individual. Being a lazy teenager, the only station I could do well then was sit-and-reach. I would barely pass the sit-up, and broad-jump stations and fail the chin-up, shuttle-run, and 2.4km-run stations. I was never able to do a single chin-up and the school was going to embark on a remedial training for those who failed the test. It got me thinking if I could do something about the fitness test. At the same time, a friend told me that weights-training would help with chin-ups. Thus, I decided to give it a try.

The first step

Stepping into the gym for the first time is always scary. Being adventurous, I went to a gym alone. In actual fact, I was embarrassed to ask my friends to go with me as the idea of me going to gym is too unthinkable then. I was lost! I did not know what to do in the gym. Then I decided to read the posters of instruction on the wall and fiddled with the weights. Nevertheless, I felt there were many pairs of eyes staring at me. I decided to end my first trip to the gym in less than 30 minutes.

After much searching I finally found a gym who offered to teach beginners how to train with weights effectively. It is not a big gym, but comfortable enough to make sure I train really hard. After a year of regular workout, it started to show results. I did 9 chin-ups for the next fitness test. I was exhilarated deep inside myself. And it is enough to make me continue this iron journey.

Pump it hard

The real bodybuilding journey began near the end of my National Service life. I joined a community centre fitness club before I finally settled in a private club gym. In this gym, I met my good friend who motivated and taught me the ropes of bodybuilding. I admire him as he puts his mind and body into it. As he put it, “It’s The Effort” that counts in bodybuilding.

What is bodybuilding?

In the broadest sense, it refers to any effort which an individual puts in to improve his physical body condition. On the other hand, it is more commonly related to weights training and competition of muscles. Whether it is considered a sport or not is another controversial issue, as seen in the aftermath of the last Asian Games in which two golds are won in the bodybuilding category. To some people, it is just a contest, as in a beauty contest. To many others, bodybuilders are just too grotesque and artificial. I do not want to argue with anyone on this issue of sport or contest, but I would like to invite them to attempt to train and eat and live like a bodybuilder for a while before stating an opinion. Basically, for a small competition, a bodybuilder has to start preparing a few months back. He has to put in at least two hours of training on most days of the week, take in extra protein to promote growth and repair of muscle tissue, get enough rest and avoid all unhealthy habits, such as eating oily food. Such a regime would intensify as the competition date draws near.

How to train?

Training differs for every individual. A beginner would train on alternate days and use light weights for a few body parts, while an experienced gym rat (i.e. a person who spends most of his time in the gym) would focus on training a muscle group for example.

For a beginner, it is advisable to get the gym instructor to orientate you to gym equipment so as to train effectively as well as to minimize risk of injury. As a general guide,

Frequency: about 3-4 times per week
Intensity: about 8-12 reps per set
Time: each session should be about an hour; about 3-4 times per week.
Type: Anaerobic exercises or exercises that strengthen the muscles are the main component; Cardiovascular exercises are the secondary component.

Each session should include a warm-up and cool-down.

So what have I gained from bodybuilding?

Frankly, I think I lose a lot before I gain anything from it. I need to commit time and effort and sacrifice social time. I have to endure all the perspiration and muscle aches. I have to choose the type of food to eat. I have to endure the stares people give for eating steam chicken breast in the canteen.

Physiotherapy and Bodybuilding

One common comment I heard is “You are a physiotherapist, so you must know how to exercise and train with weights.” The truth is many local physiotherapists cannot handle even a dumbbell well. In physiotherapy, I learn about muscles, and their functions, attachments, as well as testing for strength. However, many physiotherapists do not know about weights training. One probable reason is that the goal of many physiotherapy treatments is rehabilitation or to regain functional status, so physiotherapists are only concerned about the ability to lift a cup for example, rather than hypertrophying the biceps brachii. However, I believe that both fields are mutually inclusive. For example, weights training can help to prevent geriatric problems such as osteoporosis.

To Excel

The major challenge in bodybuilding comes during competition. I have to eat, sleep, think and train for it. The aim is not to have huge chunky raw muscles, but to be defined, muscle and symmetrical. The diet is high protein and low carbohydrates and fats. I have to get enough rest for the muscles to recuperate. I have to get consistent regular training. In times of fatigue, I have to psyche myself to continue training. It is not an easy time as it requires a complete adjustment of lifestyle.

The aim is to share my amateur bodybuilding experience. It is not meant to be read as an instruction manual. If you have any specific problems, or you want to start off a training programme, it is advisable to seek the advice of health professionals.

In the meantime, Train Hard!

Tay Hung Yong
Physiotherapist
National University Hospital

Congratulations to NUH for bringing home the NHGian Cup for the second year running! Suhanah, NUH sports convenor said: “It was tougher this year as the other institutions fought hard to take the Cup away from us. Well, we hope to do a hat trick next year!”

Beaming happily, NUH CEO Chua Song Khim together with Dr Suresh Pillai (chairman of NUH Total Lifestyle Connection Club) received the Cup from NHG Chairman Micheal Lim. The prize ceremony for the NHG Inter-Institution Games was held at MacRitchie Reservoir on the morning of March 5 after the NHG Road Race which was the final competition in the month-long Games. Thanking the participants and supporters, Mr Chua said: “We have demonstrated a spirit of sportsmanship and teamwork.”

The overall tally for the Games which included volleyball, basketball, table-tennis, badminton, bowling, soccer, netball and the road run had NUH taking top position with 53 points, TTSH 48, IMH 45, HQ (combined with NSC and NHGP) 27 and AH, 26 points.

At the road race Dr Tim Rutherford who arrived from Australia two weeks ago for a six month posting at the National Skin Centre was the first one in clocking 18 mins 11 seconds for the 4.8km run.

“Good thing the race was held early in the morning, otherwise I think the heat and the humidity would have slowed me down,” said Dr Rutherford who runs regularly back home in Melbourne.

Senior staff nurse Goh Bong Chee who came first in the Women’s Veteran category enjoys running at MacRitchie “for the fresh air.” In fact, she and her husband are members of a group who run regularly at the reservoir. She completed the race in 22 mins 38 seconds.

Men’s Veteran
Champion – Tay Kim Huat (20 mins 48 secs), IMH
1st Runner Up – Charles Wu (21 mins 4 secs), NUH
2nd Runner Up – Lawrence Quek (21 mins 28 secs), NHG HQ

Women’s Veteran
Champion – Goh Bong Chee (22 mins 38 secs), TTSH
1st Runner Up – Jasmine Shen (22 mins 58 secs), TTSH
2nd Runner Up – Tan Poh Sim (23 mins 34 secs), NHG HQ

Men’s Open
Champion – Dr Tim Rutherford (18 mins 11 secs), NHG HQ
1st Runner Up – Zhou Li (18 mins 44 secs), TTSH
2nd Runner Up – Dr Patrick Tan Bak Kim (19 mins 8 secs), TTSH

Women’s Open
Champion – Rebecca Chew (22 mins 31 secs), AH
1st Runner Up – Elace Looi (22 mins 32 secs), NUH
2nd Runner Up – Rupa d/o Balaguru (23 mins 36 secs), IMH