Nurudeen Tijani (aka T.J.) has a passion for helping people build the bodies they want through bodybuilding and weight training. He is a physique coach, personal trainer, nutritionist, yoga instructor, natural bodybuilder, National Physique Committee (NPC) physique athlete, and the founder of TitaniumPhysique. Nurudeen is a member of the International Association Study of Pain (IASP) and the American College of Sports Medicine (ACSM). His experience in the health, wellness and fitness industry, along with his passion to help people alleviate physical pain lead him to create TitaniumPhysique.
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One of the most common problem faced by athletes and those involved in weight lifting is muscle injury pain and tendonitis pain, including:
Traditional remedies (painkillers, joint supplements, joint support sleeves, topical anti-inflammatory solutions) temporarily relieve pain, but they do not fix the Root Cause of the pain. As a result, the pain comes back and worsen as the athlete resumes lifting weights.
As someone who struggled with chronic muscle injuries and tendonitis from lifting weights, Nurudeen realized the information available to athletes on fixing and preventing tendonitis affecting their workouts was fragmented and incomplete.
Nurudeen created TitaniumPhysique to help anyone who does weight lifting or strength training but struggle with muscle injury pain or tendonitis during exercise. Use this guide to develop easy and effective practices that quickly bring relief to your workout routine.
Nurudeen's wellness and fitness knowledge as a trainer, coach, nutritionist and yoga instructor are based on over 10 years of experience in the wellness and fitness industry, and ongoing professional training, experimentation, research and certifications.
Not only has Nurudeen transformed his physique and healed his body of common weight lifting injuries and tendonitis, he has helped hundreds of his clients achieve similar results, according to their testimonials and review.
The following are some of the professional resources that has shaped Nurudeen's expertise:
Whether you’re just getting started or you’ve been lifting for a while, and you are struggling to get the results you want, I know how you feel, because I felt the same. I remember my first day in the gym. I looked around, saw others who had the body I wanted and thought, "man, this is going to take forever… what if it just doesn’t happen for me?"
Below are 10 simple tips I used to produced results quickly and transform my physique.
Getting starting, I read fitness and bodybuilding websites, blogs, books and magazines. One of my favorite books was Arnold's Encyclopedia of Modern Bodybuilding. This step both inspired and educated me on the topic of weight training.
I discovered my body type (Ectomorph) and determined the most effective training plan that would allow me to build the physique I wanted (at the fastest rate possible). I used a 3-day training split.
I learned the proper lifting technique for different exercises on bodybuilding.com. I practiced “feeling the muscle” technique. I reviewed exercise tutorial videos before my workout and after my workout (to determine if I performed each exercise correctly).
I decided on a training program. I believed in the program, put it to work and stuck with it. I didn’t say “I will try it for 30 days and see if it works.” I knew if I made good faith effort and stuck with it, the results were guaranteed.
Training HARD — performing each set to muscle failure, progressively increasing weights, and power training. Training SMART — performing the correct number of sets and reps. I used an effective aerobics training strategy based on my body type.
I found a training partner at my gym. Through friendly conversations, I discovered the goals and motivations of others at my gym. Once I found someone whose goals were aligned with mine, I asked if they would like to train together. Having a training partner was critical in the beginning, when every set and rep counted. It was critical getting spots on those power sets.
Using the JEFIT app, I tracked my workout routine – exercises, sets, reps, weights, lifting technique (good or bad), weights (too much or too little). This is one of the simplest things you can do to make progress and get results faster.
Before each workout, I would prepare my mind to focus on the workout by spending 10-20 minutes warming up, stretching, meditating, and visualizing having the best workout EVER. I saved photos of my favorite bodybuilders (Arnold, Shawn Ray, Frank Zane) in my phone. When I felt tired and felt like given up, I would look at their photos for motivation.
About a month into my training, I began learning about nutrition. The key to good nutrition when building a physique is sustainability. It's best to avoid fad diets such as "zero carb" or "zero protein" diets.
Once I started to make progress on muscle gains, I learned different intensity training techniques (e.g. Super-set, Tri-set, Four-pump, Drop set), which allowed me to continue building my physique and over plateaus. Continual learning is vital to make and keep progress.
Over the years lifting weights, I experienced several injuries: elbow pain (elbow tendonitis), shoulder pain (rotator cuff tendonitis), forearm pain, wrist pain, lower back pain, knee pain (knee tendonitis), foot and heel pain (achilles tendonitis and plantar fasciitis).
After many years using conventional relief solutions (joint vitamins, joint supplements, painkillers, workout braces, joint straps and sleeves), I become disappointed because they were ineffective. When I sought the help of medical professionals, I was routinely provided incomplete information, the generic "ice and rest it", "painkillers", and "physical therapy" advice.
Out of frustration and the fear of giving up my passion for weight training, I decided to solve this problem for myself. I've spent the last five years studying scientific research relating to tendinopathy, sports medicine, sports injury, weight lifting injuries, musculoskeletal pain treatment and management, nutrition, supplementation and, strength therapy and conditioning. You can find my research here.
Through my research, I created the TitaniumPhysique Formula, a simple 3-Step approach that helped me get rid of muscle injuries and tendonitis affecting my workouts. Using this formula, I've eliminated chronic shoulder pain, elbow pain, forearm pain, wrist pain, upper back pain, lower back pain, knee pain and foot/heel pain during workout.
As a person gets into their late 20's, 30's, 40's and 50's, physical training and maintaining a physique becomes a longevity goal. Learning how to cure and counteract muscle injuries and tendonitis pain has been the most crucial skill set in my fitness journey. To learn the fastest way to eliminate tendonitis from lifting weights, grab your copy of TitaniumPhysique!
*Fitness results varies by individual effort, as such, individual results may vary.
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