Muscle men , Muscle gallery, Musclemen Vedio

The Things You Must Know To Build Muscle

2012-02-18T05:09:00.000-08:00

Are you one of the many people in this world who wants to build more muscle mass? If your goal for lifting weights is to change the way your body looks then in order to do that you need to add more muscle mass to your skeletal frame and if you want to do that there are some things you must know.These tips that I will give you are the things you must know in order to build massive amounts of muscle mass. It's more than likely that you are not following any of these principles or maybe you are just following one or two of them but no them all.

I know you might be worried about changing your routine but you normally don't need to do so, as implementing these tips only require a slight change and nothing drastic.So, what are these amazing tips that allow you to build massive amounts of muscle? They are:Make Sure That You Are Always Adding Weight To The BarIf there is one thing that you must be doing if you want to build more muscle mass it's adding more weight to the bar each workout. You will find that most people spend all their time playing around with things like exercise selection and rep and set schemes but they neglect the most important factor of muscle growth and that's increasing the amount of stress placed on the muscle by adding more weight to the bar.I just can't stress enough how important it is to make sure that you are adding weight to the bar each workout, as if you don't then you will not build muscle mass. There is just no way of getting around this, so just make sure you do it.I don't care if you just add 2.5 lbs to the bar each workout, just keep on lifting more and more weight each workout, sure you'll end up doing less reps but that doesn't matter, what we want here is growth and adding more weight to the bar each workout gets it.Don't Neglect The Aspect of Rest
One thing that many people who want to build muscle mass neglect to do is making sure that they take time off each week from working out. I know you want to spend loads of time in the gym however it's just not good for you as if you are lifting weights each day and not having any time off for rest then you will end up overtraining and you'll end up destroying your results.

I think you should take the time to remember that success in life only comes about when there is a healthy balance between work and rest and if you're not getting such a balance then you are not going to be getting the results you have the potential of getting.You should make sure then that you take at least one or two full days off from weight lifting each week, maybe even more if you happen to be someone who has a poor recovery system.Make Use of Advanced Principles When You're ReadyMany newbies to bodybuilding want to jump straight onto the advanced routines but they are not ready for them, so they don't end up getting results on them because they end up neglecting the basics and just pushing their bodies to hard.You should make sure then that you only move onto the more advanced principles when you are ready and your current workout routine isn't working for you anymore.

Some of you reading this will say they aren't ready for an advanced routine but in reality they are but they are under-estimating themselves and the thing is many people can handle far more intensity then they think they actually can but it's all about taking control of your mind as if you believe you can do it then you can.Make sure then that you are giving 110% to each workout you do and just never give up and push yourself hard and you will see results.Use a number of different rep and set systemsI said that adding more weight is important and it is however there are times when you just can't add even the smallest bit of weight and when that happens the best thing to push yourself is by switching up your set and rep scheme, it's the second best way to get growth in my opinion.Switching up your set and rep scheme from time to time will allow you to literally shock your muscles into growth as they are not used to what you are doing and this will eventually allow you to use more weight like you wanted to.

Also by switching your routine once in a while you end up boosting your interest level and it allows you to keep yourself motivated and help kill the boredom factor.Pay Attention To Your Nutrition Around The WorkoutOne of the most important tips I have for you when it comes to building massive muscles is to make sure that you pay attention to your nutritional intake around the workout period. The reason it's important to focus on your nutrition then is because that is the time when your muscles will be most ready to build up muscle mass and they will want all the nutrients you can give them.

Let me tell you that missing your pre and post workout drink is one of the biggest mistakes you can make if you want to build as much muscle as possible, so make sure you don't do it, as it's the most important thing you must be eating.So, make sure that you always get in a high quality source of protein combined with a fast digesting carbohydrate in order to force muscle growth.I've given you all you need to build massive amounts of muscle mass, so if you're current routine isn't working out for you then implement some of the advice I've given you so you can start to see results.

Mike Platz

2012-01-18T04:00:00.000-08:00

Location: Ottawa, Canada. Place of birth: Winnipeg, Canada. Height: 60.

Season of Weight: 270. The tender of weight: £235.

In 2002, the Canadian National Bodybuilding Championships - CBBF - Super heavyweight champion and overall No. 1.

In 2001, the Canadian National Bodybuilding Championships - CBBF - Super heavyweight, 1. In 2000, the Canadian National Bodybuilding Championships - CBBF - Heavyweight, 2.

In 1999, the Canadian National Bodybuilding Championships - CBBF - Heavyweight, 2. 1998 Ontario Bodybuilding Championships - Heavyweight, 2. In 1997, the Canadian national champion - take place. 1997 Ontario Bodybuilding Championships - Heavyweight, 3. Heavy's 1996 Western Ontario - 2. 1995 Ottawa Bodybuilding Championships - Heavyweight, and 1 total.

Mo Mendez

2012-01-05T05:20:00.001-08:00

Mo Mendez
Height: 5'-10"
Weight: 230lbs

Easy Hints to Gear-up Your Muscle Building Program Right on Track

2012-01-05T05:02:00.000-08:00

The basic components of an effective muscle building program is creating the proper workout routine and a proper nutritional strategy. Sure, that's quite easy to plan out but you must have the dedication and discipline to keep to it. A lot of people have varied opinions whether it's a tough or easy road to travel so as to get that ripped and toned body. But whatever the scenario is, muscle building necessitates a lot of sacrifices. There are so many do's and don'ts hence sitting back and easily dreaming about it won't obviously help you meet your goals. You literally have to do something so that you can reach it. To help you with that, here are some pretty helpful hints to get you started on the right form of training.

Proper Nutrition
What and how much you are eating can produce a huge impact on the success of your muscle building program. If you want to build muscle, you have to eat the right proportion of carbs, protein, fats and other nutrients. If you aren't too cautious, it will only stimulate inconsistent changes to you weight hence mucking up the entire process. Your body weight, height and metabolism play an important role in determining how much diet supplementation is mandatory. Most experts have determined that you should take in 15-20 times than your usual caloric intake to ensure a perpetual anabolic muscle building process. So, watching your weight weekly would help you see your progress as well as determine the need to cut back or amp up your caloric intake.
Proper Exercise
The more consistent you are with your workout routine, the more likely you are to facilitate faster progress in your muscle building exercises. Also, it is recommended to gradually increase the number of reps and sets done every week. The reason for this is that as you steadily amp up the degree of intensity and power to your trainings, the body will adapt by growing bigger and better muscles.
Core exercises like overhead press, rows, dips and pull-ups should be added to your muscle building program routine. These are the kind of drills that can help you build muscle mass much faster as they stimulate multiple muscle groups at one time.
Although, these are the two main components that you should target, there are also some pointers you need to consider so as to maximize your training appropriately. This includes getting enough downtime as it allows the body enough time to repair and rebuild those damaged muscles as well as build-up new ones. Drinking plenty of water is also important as it can keep your body well hydrated since you'll be sweating loads during your workouts. Configuring goals and tracking your developments is especially vital as it can help select which areas in your muscle building program that you should improve, enhance and modify. It definitely sets a clear direction on how to achieve your goals. Also, continue to stay persistent and committed to, as having a positive mindset will definitely keep you motivated to continue on.

Article Source :http://www.articlesbase.com/bodybuilding-articles/easy-hints-to-gear-up-your-muscle-building-program-right-on-track-5525783.html

GUEST POSER - ALEX DOS ANJOS 2011

2011-11-28T06:05:00.000-08:00

The amazing Brazilian bodybuilder Alex dos Anjos doing a guest poser trofeu biodelta in 2011 in São Paulo.

Steve Kuclo : 2011 NPC USA Bodybuilding Champion

2011-11-18T22:51:00.001-08:00

Steve Kuclo

Mister Olympia 2011 Amateurs Overall Winners Final show.

2011-11-09T07:40:00.000-08:00

The Results of Mister Olympia 2011

2011-11-06T03:37:00.000-08:00

The results fo top ten for Mister Olympia 2011

10. HIDETADA YAMAGISHI (Japan)

9. RONNY ROCKEL (Germany)

8. BRANDON CURRY (USA)

7. TONEY FREEMAN (USA)

6. DEXTER JACKSON (USA)

5. DENNIS WOLF (Germany)

4. VICTOR MARTINEZ (Dominican Republic)

3. KAI GREENE (USA)

2. JAY CUTLER (USA)

1. PHIL HEATH (USA)

marc lavoie Canada Muscle

2011-11-01T06:49:00.000-07:00

Mr. Olympia 2011 / Phil Heath - I'm ready for Cutler (Motivation) (1)

2011-10-26T08:14:00.000-07:00

Roderick Jerick Ternida (FILIPIN MUSCLE)

2011-10-21T17:43:00.000-07:00

Roderick Jerick Ternida

Mythical dangers of steroids

2011-10-16T03:57:00.001-07:00

Anabolic steroids are synthetic derivatives of testosterone. Most steroids are made from the root of the Mexican sarsaparilly, climbing plant used to produce tonic supplements. Chemically from the extract of this root are the components of an anabolic steroid. Originally testosterone is the male sex hormone. Synthetic hormones, steroid hormones called androgens and anabolic actions, are able to penetrate cells and stimulate numerous intracellular reactions, including protein synthesis. Sure, anabolic steroids are very effective drugs, and for this reason are widely used in medical practice. However, to exaggerate their role in the achievement of sports results would be incorrect, because throughout the useful is a limit beyond which damage begins.
At a set of muscles receiving anabolic steroids should be combined with systematic weight training, high-calorie diet and sports nutrition. Of sports nutrition at the same time with steroids is desirable to use the protein in large quantities, because it is needed to build its own proteins, in addition you can take creatine, vitamin and mineral complex, as well as additives for the PCT.
Mythical dangers of steroids
Despite the variety of side effects of anabolic steroids, it should be noted that at present the information on them is greatly exaggerated. In the press and on TV you can often hear that taking anabolic steroids leads to inevitable sterility, impotence, liver damage, and so on, when in fact even excessive doses of steroids do not always lead to irreversible consequences. In addition, we must distinguish between the concept of "use" and "abuse." So, taking anabolic steroids, according to the instructions in the 95% does not cause any complications and adverse reactions, a further 4% of side effects are completely reversible, it is clear that in reality the risk of complications is very low.
Abuse involves steroids in high doses or excessive duration of the course. In this situation the risk of side effects increases significantly, while increasing the frequency of irreversible complications. Typically, steroids are presented in the media against the "abuse", and therefore creates a false impression.
Rxheads.com specializes in the sale of anabolic steroids. You can always order quality Proviron, Sustanon, testosterone and other essential drugs. Rxheads.com cooperatse only with reliable manufacturers that have corresponding medical certificate. The experts thoroughly check the goods upon receipt. Every anabolic steroids and tested and the detection of cases of fraud or other types of defects are rejected immediately and destroyed.

Brian yersky

2011-10-01T02:03:00.000-07:00

National level NPC bodybuilder

Brian yersky USA Bodybuilding is a top national bodybuilder

Dan Decker JamCore Exclusive Interview

2011-09-16T10:30:00.000-07:00

Introducing one of the most promising upcoming Physique in the world of bodybuilding. Bodybuilding New Sensation Dan Decker is in the JamCore House. STAY TUNED FOR MORE INSANITY FOOTAGE from the man himself coming soon

Secres on the Best Way To Build Muscle Revaled

2011-09-10T18:28:00.000-07:00

A lot of people aim to build their muscles but only a few are really able to achieve it. There are a lot of ways for you to build muscles but before you even go to the gym to lift weights, it is important that you know about the best way to build muscles. The thing here is that building muscles is not an overnight and it requires discipline and commitment from your part for a particular muscle building method to work.
There is no magic involved when it comes to building muscles. In order for you to stay and look good, it is important that you include in your regimen eating low calorie foods. The most common problem among a lot of people is that they tend to think that eating a lot of protein is very important when it comes to building their muscles. This is not true at all! When you want to build your muscles, it is crucial that you eat protein in moderation. Taking supplements is also discouraged as it may contain steroids and other harmful components that may pose risk to your health.
So it is important to eat less but make sure that you eat quality foodstuffs. Aside from eating less, it is important that you also train more. Make sure that you do weight training in order to build your muscle mass. By training more, you dissolve all of the fat from your body thus your lean muscles will become more visible in the process. Once you start building lean muscles, you can easily dissolve all of the fats from your body as an increase in muscle mass also means increase in your body's metabolism.
Regarding your exercise regimen, it is important that you perform a lot of interval training. Aside from the usual weight training, it is also very important that you do strength training. The thing here is that you need to make sure that you move all the muscles in your body instead of isolating them. You will be able to see the results faster this way. So I hope you have learned a lot from this little article on build muscle. Rest-assured, there will be more to come!

Ward Marvin

2011-08-13T18:37:00.000-07:00

Ward Marvin is 2011 202 Showdown Olympia Qualified

Trek Elsetouhi

2011-07-15T00:49:00.000-07:00

5 Ways to Lose Stomach Fat Fast!

2011-04-26T05:17:00.000-07:00

Possibly the most common question asked is how to lose stomach fat fast. What you first need to understand, is that it is not possible to loose fat from your stomach only, you loose it from all over. So if your body genetically stores bodyfat in your arms, and little in your stomach, your body will first remove the fat in your arms. Another thing people often get wrongs is training isn't the way to loose fat. The primary way is your diet, supplemented by cardio. Now that you know that, lets get to how you can lose stomach fat fast!

1. Eat a calorie deficit diet
Probably the most important thing you can do, is to eat less calories than your body uses! This way, your body will start taking fat away, giving you the results you want!

2. Eat foods with low glycemic value
Glycemic Index is how fast the carbohydrates contained in food are converted to glucose and enter the bloodstream. The less the Glycemic Index of a food item, the less insulin your body has to make insulin and thus is likely to convert carbohydrates into fats. Foods with low Glycemic Index will also make you feel "full" more than foods with high Glycemic index will, helping with your cravings! Low Glycemic Index is considered to be anything under 55 (anything above that wont really help you lose stomach fat fast). You can find a comprehensive list of food items with their corresponding GI values here. (Please visit the original article for the link. This is due to limitations on Article Base)

3. Cardio!
One of the most important things you need to do to lose stomach fat fast is to do cardio. Cardio is a great way to lower lower the total amount of calories you take during the day and should be done with any fat loss diet. The best way to do cardio is to use the HIIT (High Intensity Interval Training) system. Basically, HIIT is when instead of doing cardio in a constant fashion (for example jogging for an hour, keeping heart rate constant), you go all out until you cant anymore, walk, and then go all out again for about 30 minutes. Here is a very good video explanation:

4. Eat Frequent Meals
Eating small, frequent meals is an important aspect of loosing weight. It has many advantages, such as:Simulating your metabolism every time you eat a meal
Allows your body to make more effective use of the nutrients you give itPrevents catabolism!

5. Drink lots of water!
Water is very important for your overall body function, but it also helps with loosing fat! Drinking lots of water will help keep your liver hydrated and as such it will burn fat more effectively. Water has also been shown to improve metabolism. Studies show that up to 30% increase in metabolism can be gained from just 17 ounces of water!

source:www.articlesbase.com

Daryl Gee

2011-03-25T05:59:00.000-07:00

Daryl Gee IFBB Pro Card at the 2009 NPC USAs

Branch Warren Wins the 2011 Arnold Classic

2011-03-12T00:58:00.000-08:00

congrats Branch Warren

Bill Davey Bodybuilder Model

2011-03-10T04:40:00.001-08:00

Bill Davey

Manolis karamanlakis

2011-03-02T09:43:00.001-08:00

Muscle Building Nutrition What to eat to build muscle

2011-02-23T07:19:00.000-08:00

Build muscle is, the food is as important as lifting weights recently. In this note may, with the blessing of more than 10 food:

1. Red meat: lean red meat is an excellent source of protein. It contains zinc, iron and vitamins that can help muscle growth.
2. Eggs: eggs, if you are trying to build muscles. Protein itself has a high biological value and they can easily be used by the body.
3. Fish: salmon, in particular is full of healthy omega-3 as well. Try to eat at least 2-3 times per week.
4. Chicken breast, chicken or turkey, is particularly rich in protein and is one of the most important products that can help the muscles.
5. Milk: can there be minerals, vitamins and calcium.
6. Curd is a very slow digestion of food is a popular muscle growth. Muscle Building Nutrition
7. Oatmeal: This complex carbohydrate, you can encourage your body a consistent supply of energy and growth.
8. Fruit: fresh fruit such as apple, kiwi, oranges and strawberries, you can give your body fiber, potassium, zinc, iron and minerals.
9. Vegetables: Vegetables such as tomatoes, spinach, peppers carats and we have to consider, be taken in their diet.
10. Nuts: contain unsaturated fats, and you should get more than 15% of calories from these products on a daily basis. Other good sources are olive oil, butter, nuts and oily fish. Think you drink it, lots of water, because it all the nutrients in the body. Make sure that the food you eat regularly (every 2-3 hours). to avoid refined carbohydrates like sugar .

Zeb Beatty

2011-01-29T02:52:00.000-08:00

What Makes a MuscleMen ?

2011-01-05T05:50:00.000-08:00

Author: Yossarian Fisher

Any man who has seen the movie 300 wishes they had the same perfectly-toned body as the Spartans. In fact, it is likely that a lot of viewers were inspired by this movie to start hitting the gym as they begin their quest for that Leonidas-like physique. However, it’s not as simple as going to the gym and picking up and lifting every piece of weights one sees. This in itself is already quite challenging and it too requires a very technical understanding of the world of weightlifting. In order to get that same Spartan appeal, there are certain muscle groups that need to be targeted. This means that one will need to involve himself in a workout that involves exercises that target these specific muscle groups. Better believe that this is much easier said than done.

However, other than a specially designed weightlifting program, there are other factors that need to be considered. Below are some non-weightlifting related tips that should be helpful in achieving that seemingly unattainable Leonidas-like figure.

1. A Muscle Men Maintains a Special Diet

The truth is that a lot of muscular men are actually more particular about their diets compared to female models. This is because of the fact that in order to maintain a certain muscle mass volume, it is important to keep one’s total caloric and carbohydrate intake in check. This means that it becomes necessary to be very particular about what one eats. Real muscle men understand the importance of a balanced diet – a healthy combination of carbohydrates, proteins, and even some dietary fats. Those who are serious about putting on as much muscle mass as possible usually stay away from low-carb diets as they need as much energy as they can muster during those rigorous weight lifting sessions.

2. A Muscle Men Has Healthy Sleeping Habits

Aside from ensuring that they are able to get seven or eight hours of sleep every night, it is also a common practice among a lot of muscle men to take naps. Ideally, one should take a nap after a training session in order to allow the muscles to rebuild themselves. However, this isn’t really an option for those that may be preoccupied with work. They barely have time to pump iron and taking a quick nap afterwards doesn’t exactly fit in their hectic schedules. For these types of situations, it is even more important to ensure that one gets a solid eight or seven hours of sleep. This shouldn’t be too much of a daunting task as it could be as simple as cutting out a few hours of late-night television in exchange for a good night’s sleep.

3. A Muscle Men is Not a Gym Rat

Real muscle men also appreciate the fact that as much as the body needs weightlifting in order to bulk up, it also needs its share of rest for recuperation. The fact is that muscles are built while one is outside the gym which means that a hopeful muscle men must design his workout sessions in such a way that he is able to give his body its fair share of rest. GP

Article Source: http://www.articlesbase.com/health-articles/what-makes-a-muscle-man-1419091.html

Hot Asian MuscleMen - James Zhao Ying Jun

2011-01-04T09:05:00.000-08:00

James Zhao Ying Jun (Chaina Musclemen) bodybuilder posing confidently

Ronny Rockel

2011-01-03T04:50:00.000-08:00

Ronny Rockel (Germany Muscle):2010 IFBB Mr Europe, 1st

Number of wins Mr. Olympia

2010-12-29T04:41:00.000-08:00

8 time Lee Haney 1984-1991
Ronnie Coleman 1998–2005

7 time Arnold Schwarzenegger 1970–1975, 1980

6 time Dorian Yates 1992–1997

4 time Jay Cutler 2006–2007, 2009-2010

3 time Sergio Oliva 1967–1969
Frank Zane 1977–1979

2 time Larry Scott 1965-1966
Franco Columbu 1976, 1981

1 time Samir Bannout 1983
Chris Dickerson 1982
Dexter Jackson 2008

PaulDillett - Black Bodybuilder

2010-12-24T08:18:00.000-08:00

Kai Green - black bodybuilder

2010-12-24T08:15:00.000-08:00

Healthy men

2010-12-20T06:47:00.001-08:00

Rest Is A Critical Requirement to Build Muscle

2010-12-06T03:18:00.000-08:00

If you want to build muscle, going to the gym and getting in your workouts is crucial. Intensity during your workouts is important as well. If you don't stress your muscles sufficiently, you won't see any growth or results from your efforts. Doing the right exercises for maximum growth is also a key component of a well constructed muscle growth routine.

Weight lifters also appreciate the importance of proper nutrition. Without the right number of calories coming in (i.e. a surplus), a lifter will never gain muscle mass worth counting. In addition, the calories have to be the right composition - plenty of protein with a healthy portion of carbs and fats. They also need plenty of vitamins, minerals, and water to supplement their training.

All of these components are well appreciated and debated by exercisers and weight lifters everywhere. But one of the keys to any good program to build muscle is often ignored: rest. It is during rest that muscles repair the damage caused by the exercise, and it is during rest that the muscles grow bigger and stronger.

Too many lifters focus on working as hard as possible and then they enter a state of overtraining. Overtraining occurs when individuals don't give their muscles enough time to recuperate between workouts. Being in this state can cause a massive plateau to your results, and even worse, it can even lead to injuries which can set you back for months.

The proper way to continue to build muscle throughout your program is to make rest a priority. This may seem like you're going soft, but you're not. Rest is as crucial, and perhaps more important, than proper exercise and nutrition.

When designing your workout plan, make sure to add in enough bouts of rest between workouts. There are many ways to do this. One way is to do full body workouts through the week, leaving a day of rest in between, such as a Monday, Wednesday, Friday (or Saturday) workout. This will leave plenty of time in between for proper recuperation. Others like to work out everyday, so they separate out each day to focus on a particular muscle group. For example, Monday could be chest, Tuesday is biceps, and so on. This allows each muscle group to have periods of rest and periods of workouts. However, weight lifters following this schedule should be careful that the "off" days for the muscles truly are off days. For instance, certain chest exercises require working the biceps, and vice versa.

Read more: http://www.articlesbase.com/bodybuilding-articles/rest-is-a-critical-requirement-to-build-muscle-3781753.html#ixzz17KUFLcVn
Under Creative Commons License: Attribution

Rob Kreider

2010-10-30T22:51:00.001-07:00

MILOS SARCEV

2010-10-25T07:07:00.001-07:00

The Secrets Of Bodybuilding Training For Young Athletes

2010-09-28T09:51:00.000-07:00

For many years, high school and college athletic coaches frowned upon their athletes doing any sort of weight training. However, as television brought more money to professional sports, college and even high school athletic programs worked to increase the performance of their athletes in order to keep up. As a result, kids became stronger and faster in order to advance. Weight training, sports supplementation, and other bodybuilding fundamentals quickly became part of every sports program in the nation.
A stigma still exists, for many, about bodybuilding. Many athletic programs employ a core weight-training program - squats, presses, dead lifts, and bench press - but they neglect full body development. Some consider this practice dangerous, as core training leaves many stabilizer body part groups ignored, even endangered, as muscle imbalances lead to new strains as some parts grow. Let's count the ways that bodybuilding training gives you an edge in sports.
Mental edge In any competition, the stronger man will always possess more confidence than his adversary. You can call it animal instinct, the alpha male complex, or anything else. But when two men face one another, the stronger of the two possesses a carnal advantage in every situation. It might not always result in a win, but it does provide a mental edge.

Core strengths
Using compound exercise movements like bench press, presses, squats, and dead lifts are a great way to make the entire body grow. They also create added strength in those actions most used in sports - jumping, running and stopping, moving opponents, and maintaining position. They build the core, which is your base for all performance.
Isolating weaknesses
The core strength training mentioned above is great for growing overall body mass, and targeting the large muscle groups. However, as these body parts grow, the strain, which exists on the smaller groups to support them, grows as well. You are MORE likely to sustain an injury if your back, chest and shoulders grow, yet your lower back, neck, traps, and arms are neglected. Bodybuilding training programs focus on every muscle in the body to ensure none go untrained and become problem areas.
Balance
A well-balanced bodybuilding-training program results in a well-balanced physique. Bodybuilders are able to eliminate the awkwardness of many common functions by adding additional strength (through training) to areas, which may lack functional strength.

Endurance
All sports involve repetition of strenuous tasks, whether it is running, jumping, throwing, or catching. As muscles repeat the same actions dozens or hundreds or even thousands of time, fatigue begins to se in. The muscle groups are flooded with blood for hours at a time, and lactic acid begins to build up in these areas.
If you're an athlete, do a little bit of reading on standard bodybuilding routines. Even if you cannot add a full bodybuilding routine to your sports training protocol, see what areas of your physique you've been neglecting. You might just find that a few movements each week will go a long way in increasing your sports ability and avoiding injury.

Source: http://www.articlesbase.com/bodybuilding-articles/the-secrets-of-bodybuilding-training-for-young-athletes-3353877.html

Scivation, The New Name Of Bodybuilding

2010-08-31T05:43:00.000-07:00

Are you ready to meet all of your dietary and fitness goals? When bodybuilding, of course it's important to maintain a well-balanced diet. Basically, you should maintain the food pyramid that you learned in elementary school, with a few variations. However, it's also highly beneficial for bodybuilders to take dietary supplements, to enhance their diet.Enter Scivation. The company not only provides an array of quality dietary supplements for bodybuilders, but it also publishes various books about how to improve their diet. Their publications include "Game Over Cut Diet," "The Lean Mass Diet" "The CHA Diet" and "The Diet Solution."Books aren't the only quality products available from Scivation. You can already enjoy Scivation whey supplements, which contain whey protein of the highest quality. Studies show that whey protein is the best type when you need to provide your body with fast-acting protein. The protein quickly absorbs into your body, allowing your muscles to use it quickly. Using Scivation whey protein, you can make a tasty drink by simply adding water or milk. Other possibilities include delicious shakes and omelets. However you use the whey protein supplement from Scivation, you'll be able to savor this tasty product.While many whey products taste good, they don't product the outstanding results of whey supplements from Scivation. Besides being tasty, Scivation's whey supplement can provide you with several other benefits. The Glutamine and BCAA it contains can help you to build lean muscle mass. It's also aspartame-free, so you won't have to worry about the long-term effects of such artificial sweeteners. Since the whey protein supplement from Scivation is fast acting, you can use it before and after your workout. Of course, if you're consuming a high-protein diet, then the whey protein that Scivation provides will complement your diet perfectly.When used along with the Scivation dietary supplements, the information contained in the books can maximize the amount of lean muscle mass that you can add to your body. The goal of Scivation is to help bodybuilders and other fitness enthusiasts reach their goals. This is through the combination of proper training, a balanced diet, and effective supplements.Some companies produce dietary supplements, while others publish books about diet and nutrition. Scivation is different, in that it provides complete nutritional programs. These programs are effective in helping people to reach their dietary and fitness goals.What exactly is the Team Scivation program? The goal of Scivation is to combine the newest scientific research, with groundbreaking products. Another aspect that makes Scivation different from other diet and fitness companies is that the company is owned by athletes who use the products themselves.Team Scivation includes 15,000 members throughout the world, while its diet and fitness program is absolutely free. Regardless of your current fitness, the Team Scivation program can help you to reach your goals. In fact, in 2009 more than 300 members of Team Scivation participated in some type of fitness, swimsuit, bodybuilding, MMA, strongman, or figure event.Joining Team Scivation is simple and risk-free. After joining, Scivation will create a customized dietary, training, and supplementation program for you. Doing deinstallation

Source: http://www.articlesbase.com/bodybuilding-articles/scivation-the-new-name-of-bodybuilding-3143482.html

victor martinez

2010-08-04T05:30:00.001-07:00

How to improve your biceps

2010-07-14T05:42:00.000-07:00

The problem people have when training there biceps is overtraining them, they are only a small set of muscles the inner head and the outer head of the biceps.
There are some things to remember though apart from overtraining one is obviously technique, without good form the biceps muscles will never get the full benefit of the exercise you are performing.
Another is your workout and the exercises you are performing in the workout.

Let's get started with how to perform the biceps exercises with good form.

Take the standard biceps curl, with a straight bar you should always make sure you feel comfortable with were your feet are positioned, this goes for any biceps exercise as if your feet aren't firmly on the ground you won't be able to give the exercise your all.
When performing the curl make sure your elbows stay by your side until you reach the top of the movement then you can lift them up about 3-4 inches, this is to allow you to squeeze the biceps as much as possible hold for a second then lower the weight back to the bottom, at this point stretch the biceps as much as possible before returning to the top. Don't forget to stretch the biceps in-between the exercises as well.
This technique can be used for any biceps exercise.

How to know if the workout and exercises you are performing for the biceps are the correct ones.

The technique is key and important to the development of the biceps, but without knowing what the exercises you are doing the workout can be a waste of time.
There is one formula you can follow if you aren't into finding out what the exercise does what for that bicep muscle. If you take a wide grip then this will hit the inner head of the biceps and if you take a close grip it will hit the outer head of the biceps, a medium grip will hit both heads but taking a medium grip all the time isn't good practice, try to keep to inner head and outer head exercises most of the time, but when taking a medium grip make it a mass building exercise, such as standing biceps curl with the straight bar.

How to know if the workout you are doing is correct.

Knowing good technique and all the exercises under the sun isn't going to give a well shaped and defined biceps muscle unless you are using them in the correct way.
I like to always start off with the mass building movements first then move onto my inner head of the biceps for at least two exercises then finish with the outer head, I do this as when I am training the outer head of the biceps because I like to perform allot of hammer curls which also hit the forearms, I then move onto my forearms after I am done with the biceps.

Make sure when training any body part you are fully aware of what the exercise you are performing is doing for that muscle group otherwise you could be training just one part of the muscle and not letting it grow to its full potential.

Source: http://www.articlesbase.com/bodybuilding-articles/how-to-improve-your-biceps-2822799.html

BILL BENNETT BIG MUSCLE

2010-07-10T19:25:00.000-07:00

Lee Seong Cheol

2010-04-16T11:18:00.000-07:00

Hgh Body Building - the Natural Body Building Technique

2010-04-06T18:08:00.000-07:00

Muscle development, amino acids, hormones, pituitary somato Tropic HGH production line due to a labor organization. This is the body to build muscle, boost the use of natural dietary supplements only and for the interesting article is an attempt by Make sure that no such organization is located in a building just the muscle, tissue and body parts, including the performance of the means. Procedures, including the body. - The development of muscle Energy Level - Increase in the body - Increased internal and external agencies. - You can control these institutions.

HGH is making for the development of sleep at night with enhanced memory performance can be used to improve vision, it appears that each of the evolutionary run normally and anti-aging skin plays an important role in the development of listening to. This is why people are judged on their age, if their eyes. The top of the building of HGH without any physical stimulation and can be externally directed. Man action, with the help of the fog, then this is now to build muscle and develop the body's energy level should be performed using steroids. Most steroid injections in this area only. Only a few drugs available in the form of manufacturing.

The only reason that many in the spray is injected into initiators of acute stimulation. Breaked the drugs, but the following individuals and institutions can not be less than during the day is absorbed by the bloodstream. Manufacturing does not sell out the various steroids used in the building. As soon as one of the steroids sold in the United States, "Growth Hormone» Humatropin, Genotropin, Saizen and Protopin drugs are manufactured by different manufacturers.

We HGH Body Building Food and Drug Administration by the artificial life-threatening to their children tested for can not be licensed. Pharmacological describes the building in the use of HGH supplements hypothalamus and pituitary gland is. This will be the production of growth hormone. Can not be used. This line will leave the pituitary gland.

Control in the production of growth hormone on (GHRH) to release hormones, appears to reveal blood somato Tropin. HGH enhances the body is reduced to 30 years old at the age of 40 the production of hormones, 60% to below 24, it goes to 5% of the loss is a small amount of steroids is the age of 30

Thai Bodybuilding Team Presentation and TBBA Congress

2010-03-29T09:36:00.000-07:00

At the Thailand Bodybuilding Association's annual congress, the 2009 international bodybuilding team was presented to the media. This team is going to compete at the Asian Bodybuilding Championships in Tehran, Iran, early August. ThaiBody will be travelling with the team to cover their efforts

Johnnie Jackson

2010-03-20T22:57:00.001-07:00

Hot Muscle Growth

2010-03-16T08:48:00.000-07:00

Trey Brewer

2010-03-14T09:33:00.003-07:00

Muscle man posing biceps flexing bodybuilding

2010-03-14T08:57:00.000-07:00

How To Build Muscle Fast : Without Using Drugs

2010-01-27T23:13:00.000-08:00

The age old question asked by many body builders is how can I build massive muscles with out taking steroids or growth hormone, the answer to this is relatively fairly straight forward and not as complex as many magazines would lead you to believe, as these magazines want you to fail and keep purchasing their publications until you find that non existing program that will work for you, also they are there to sell you overpriced hyped up sport supplements telling you this is the best thing since sliced bread.
Any way here goes. Firstly the most important information is that it takes years of hard training before you get an awesome physique so do not get put off by slow progress which could lead you to the path of destruction, that being the use of dangerous and non prescribed drugs sold to you on the promise of super fast gains of quality muscle, the problem with this is that you are not told about the side effecrs that commonly come with the use of these, the worst being death. Growth Hormone and steroids can and will cause cardiac hypertrophy (enlarged heart) which can cause serious heart problems including death, mental disorders, cancer, skin conditions, hormone imbalance, water retention, diabetes and many many more, so think twice before using any drug and in reality for a healhy and longer life just say no.
Right the most important training principal is only use the big multi joint movements as this causes the body to produce more growth hormone than using smaller isolation movements, so deadlifts, squats, bench press, chins, dips, military press, calf raises, stiff legged deadlifts, barbell curls, shoulder shrugs, close gripbench press, french press are the best exercises to stimulate muscle growth.
Secondly having a structured program is very important, a 6 week training cycle is best as on average the human body will adapt to any training program between 4 to 8 weeks.
The best 2 cycles to increase muscle size and power is 6 weeks of between 8 to 12 repetitions and then 6 weeks of 3 to 6 on big movements and 6 to 8 reps on smaller movements.
Muscle Building Program 6 weeks
Each weight training exercise will consist of 3 sets of 8 reps minimum to 12 reps maximum.This routine trains each body part no more than once a week.

Day 1 (Monday) chest and shoulders
Chest
bench press 3 sets 8 to 12 reps
incline press 3 sets 8 to 12 reps
dumbell press 3 sets 8 to 12 reps
Shoulders
military press 3 sets 8 to 12 reps
lateral raises 3 sets 8 to 12 reps
dumbell press 3 sets 8 to 12 reps

Day 2 (Tuesday) day off, rest

Day 3 (Wednesday) back and biceps
Back
chins or pull downs 3 sets 8 to 12 reps
deadlifts 3 sets 8 to 12 reps
barbell rows 3 sets 8 to 12 reps
Biceps
barbell curls 3 sets 8 to 12 reps
dumbell curls 3 sets 8 to 12 reps

Day 4 (Thursday) day off, rest

Day 5 (Friday) legs and triceps
Legs
squats 3 sets 8 to 12 reps
legs curls 3 sets 8 to 12 reps
calf raises 3 sets 8 to 12 reps
Triceps
close grip bench press 3 sets 8 to 12 reps
lying tricep extensions 3 sets 8 to 12 reps
dips 3 sets 8 to 12 reps
Top Tips for muscle building program. 10 minutes aerobic warm up should be performed before weight training sessions. Warm up sets should be performed for 15 reps (very light weight) for the first exercise of each body part i.e bench press for chest, squats for legs etc. A rest period of 1.5 minutes should be taken between each set. Each set should be trained to failure (not warm up sets). Each rep should be done for a 3 count on the positive and a 3 count on the negative movement. For maximum results cycle every six weeks with power\par routine and then repeat. Use a training diary to continuously monitor performance and to provide motivation. Use the correct supplements and proper diet. Get enough sleep.

Nutritiomal Tips
To increase muscle size try and consume 1g of per protein per pound of bodyweight, this can come from food like fresh oily fish, poultry, red meat, bean and pulses, nuts and seeds and protein drinks. Carbohydrates are very important as this will give you the energy to train, these should come from wholewheat pasta, brown rice, granary bread, fresh fruit, vegetables, oats, cous cous, bran cereal.

Power and Strength Building Program
Each weight training exercise will consist of 2 sets of 3 reps minimum to 6 reps maximum on big movements and 2 sets of 6 reps minimum to 8 reps maximum on smaller movements. This routine trains each body part no more than once a week.

Day 1 (Monday) chest and shoulders
Chest
bench press 2 sets 3 to 6 reps
incline press 2 sets 3 to 6 reps
dumbell press 2 sets 6 to 8 reps
Shoulders
military press 2 sets 3 to 6 reps
lateral raises 2 sets 6 to 8 reps
dumbell press seated 2 sets 6 to 8 reps

Day 2 (Tuesday) day off, rest

Day 3 (Wednesday) back and biceps
Back
chins or pull downs 2 sets, 6 to 8 reps
deadlifts 2 sets, 3 to 6 reps
barbell rows 2 sets, 6 to 8 reps
Biceps
barbell curls 2 sets, 6 to 8 reps
dumbell curls 2 sets, 6 to 8 reps

Day 4 (Thursday) day off, rest

Day 5 (Friday) legs and triceps
Legs
squats 2 sets, 3 to 6 reps
legs curls 2 sets, 6 to 8 reps
calf raises 2 sets, 6 to 8 reps
Triceps
close grip bench press 2 sets, 3 to 6 reps
lying tricep extensions 2 sets, 6 to 8 reps
dips 2 sets, 6 to 8 reps
Top Tips for power building10 minutes aerobic warm up should be performed before weight training sessions. Warm up sets should be performed for 15 reps (very light weight) for the first exercise of each body part i.e bench press for chest, squats for legs etc. A rest period of 1.5 minutes should be taken between each set. Each set should be trained to failure (not warm up sets). Each rep should be done for a 1 count on the positive and a 3 count on the negative movement. For maximum results cycle every six weeks with power\par routine and then repeat. Use a training diary to continuously monitor performance and to provide motivation. Use the correct supplements and proper diet. Get enough sleep.

Artical source: http://www.articlesbase.com/bodybuilding-articles/how-to-build-muscle-fast-without-using-drugs-1766224.html

cristiano ronaldo sixpack

2010-01-17T02:52:00.000-08:00

Mike O hearn

2010-01-13T01:38:00.000-08:00

Birth Name: Patrick Michael (Mike) O’Hearn
Born: January 26th, 1969
Birthplace: Seattle, Washington
Fun Facts
He is 6′ 3″ Tall
Married to Midajah of World Championship Wrestling
Began bodybuilding at age 7
Has 3 older brothers and 4 older sisters and 1 younger sister

MovieÂ Roles andÂ Appearances
World’s Finest (2004) - Clark Kent/Superman
The Keeper of Time (2004) - Bullrock
Barbarian (2003) - Kane

Televsion Roles and Appearances
“American Gladiators” (2008)
“Battle Dome” (1999) - Mike O’Dell

Stunt Roles and Appearances
World’s Finest (2004)

Health Break with Janis - Abdominal Muscles

2010-01-05T21:26:00.000-08:00

Learn how to tone and exercise your abdominal muscles with this episode of Health Break with Janis - Abdominal Muscles

Health Break with Janis - Abdominal Muscles

German Giant Andreas Frey

2010-01-03T19:11:00.000-08:00

Short but sexy clip of german Bodybuilder Andreas Frey

The Upper Body Squat

2010-01-03T18:48:00.000-08:00

by Arthur Jones
From IronMan July 1970, Volume 29 Number 5

In general it has long been believed by most bodybuilders that the legs respond fastest to training. After a year of regular workouts, most trainees would display a far greater degree of muscular development in their legs than. In their other body parts, assuming that a wellrounded weight training program was being followed; so there was at least some evidence to support the theory that the legs were the easiest body part to develop.
But regardless of such evidence, the theory itself is totally groundless, and the real experts in the field of weight training have known this for at least thirty years; however, simple awareness of a problem, while an essential prerequisite to its solution, is not enough in itself, nor is even a clear understanding of the problem of much assistance when the problem itself appears to demand the application of impossible principles for its solution.
Similar situations have existed throughout history, in any field you can think of; a problem existed, people were aware of it, some people even knew what was required for its solution, but the state of the art had not yet reached a point where the needed principles were available. Then suddenly, sometimes after thousands of years of effort to reach a solution -- "breakthrough"; a simple solution to a seemingly insolvable problem would be discovered, and in almost all such cases, the solution would be based upon a previously unknown principle.
And in many such cases, when the answer was provided, it was immediately obvious that the answer came from the problem itself; "that the answer existed within the problem." For that very reason, we frequently are forced to ask ourselves, "Why didn't I think of that?"
For example, the full squat. For at least twenty years the editor of this magazine, Mr. Peary Rader, has been pointing out that no other single exercise, or combination of other exercises, could produce anything even approaching the results possible from the proper application of this one exercise. He, among others, also noted that such results were not limited to the legs; that overall strength gains in both size and strength would result from full squats – in the chest, in the back, and even in the arms.
But after all, since the squat is a direct leg exercise, it should not have been surprising that the greatest degree of results would be in the legs; nor should it have been surprising that the upper body did not respond to any sort of training as fast as the legs did to squats, because there was no direct upper body exercise that could even begin to approach squats insofar as "intensity of effort" is concerned. Additionally, there was no upper body exercise that directly worked the largest muscle masses in the upper body and this "direct working of the largest muscular masses in the area being worked" was the primary factor behind the success of squats.
That much, at least, was clearly understood years ago; but no obvious solution presented itself, because the largest muscular mass in the upper body, the latissimus muscles, could not be worked directly. In order to work the lats, it was also necessary to work the arms, and the arms were the weak link in the chain, being smaller and weaker than the lats, they became exhausted long before the lats had been worked hard enough for much in the way of growth stimulation.
The potential size of the lats is literally enormous, far beyond anything that has been seen up to now; but such potential will never be realized until it becomes possible to work the lats directly, and very hard. Second: such direct work for the lats will also cause as a "side effect" great increases in both size and strength throughout the entire body, even in the legs.
Guesswork? Theory? Wishful thinking? No, none of these, because an exactly similar effect has already been observed in connection with every other muscular mass in the body: growth in any muscle mass causes growth in all of the muscle masses in the body, even if they receive no direct exercise of any kind. This effect is most obvious as a result of squats, simply because the thighs, being so large, exert a proportionately large growth stimulation upon the other muscles.
And while their function is completely different from that of the thighs, the lats occupy a similar position in the upper body simply because of their size.
But even though this is true, since it is impossible to work the lats directly, and thus impossible to work them hard enough for maximum possible results, of what value is this information? Or at least that was the position as recently as two years ago; but then "breakthrough", a new principle was discovered.
A new principle that will literally revolutionize almost all sorts of physical training within the next three or four years: lats clear out past your elbows when you are standing with your hands on your hips -- arms that are actually as big as some bodybuilders now claim -- the ultimate degree of muscular size and strength in less than two years of training? Why not? Such is at least now possible.
But at least this much I can say with no slightest reservation: within two years we will see a degree of muscular development, both insofar as size and strength are concerned, that will be far beyond anything, even dreamed of in the past. The "upper-body squat" now exists, and it will do for the upper body just what squats have long done for the thighs.
More than that, the exact same principle that finally made it possible to work the lats directly can be applied to almost any sort of exercise for any part of the body and with very similar results.
Some new "gimmick?" An unproven theory? Think what you like, but we built one test subject’s lats to a point that would normally have required at least two full years of training, in less than six weeks, on a program of three weekly workouts of exactly forty-eight minutes each. During the same period he gained over fifteen pounds of muscular bodyweight, increased his arms almost exactly two inches, and increased his strength enormously.
No drugs, no special diet, no marathon workouts; just a simple routine of three sets of four very basic exercises; full squats, standing presses, barbell curls, and movements on our new lat machine. No chinning movements of any kind, no rowing motions, no "pulldowns," absolutely nothing for the lats except our new ]at machine, and only nine weekly sets on that.
A fluke? A rare individual that would have shown similar results on any sort of program? I think not; but since anything is possible, we are making quite sure -- for that reason we have placed the entire football squad of a major Florida high school on an exactly similar test program.
Results? Final results won't be available for another three months, but after the first four weeks of introductory "break-in" training our average results were already far ahead of a somewhat similar program that was conducted by a large university in their attempt to - determine the best methods of weight training, even though their program ran for eight weeks.
And when our final results are available they will be published and certified by both the coach in charge of the program and the, principal of the school involved; and it is already obvious that the results will far surpass any results ever obtained in the past – no matter what the method of training was.
Later, as we learn more about the best possible utilization of the new principles involved, it is probable that even higher degree of results will be produced; but these final answers will come only after a large number of experiments have been conducted with several thousand test subjects. However, in the meantime, it is at least possible to make use of some of the knowledge we have gathered, and part of this can be applied to almost any sort of weight training without the use of any special equipment. In another article, in the next issue of this magazine, I will carefully outline the basic principles involved, and in later articles I will tell you how to apply these principles to your present training routine.

Bench Press Tips How to Bench Press More

2009-12-24T23:54:00.000-08:00

We bench press because, next to the squat, it’s the most fundamental weight-training movement there is. If you had only 15 minutes to train your upper body, you’d do the bench press and maybe some chin-ups. Trying to explain why we like to bench press is like trying to explain why we like sex. So, rather than waste time philosophizing, I decided to spend more time instructing.
First of all, there seems to be an endless debate about what the proper bench-press grip is. There’s a wide-grip school, a medium-grip school, and an in-between grip school. For our purposes here, I want you to try a little test that will help determine the best bench-press grip for you, not Tom, Dick, or Harry. Get on the floor, and without thinking about it, assume your natural push-up position. Have someone measure the distance between your two forefingers. That’s probably your optimum bench-press grip. Remember it, and use it during this program.
This may seem simple and unscientific, but the body will almost always assume the position that gives it the best mechanical advantage. Trust your body.
Here’s another bench press form tip: most people bench press straight up and down, like some flesh-and-blood piston. However, if you were to look at slow-motion films of just about every major powerlifter in the world, you’d notice that they don’t push the bar straight up and down. Instead, they push the bar up and slightly at an angle towards the head. This motion is called the J-lift. Use it.
And, my last suggestion regarding technique concerns arching the back--don’t do it. True, it will almost always improve your bench-press poundage, but the advantage is entirely artificial. When you arch your back, you reduce the distance between your chest and the bar. Doing it will not accelerate muscle growth or increase strength.
I should also mention, briefly, the importance of doing proper warm-ups before doing any of the workouts in this program. This workout involves using very heavy poundage's. In other words, it can be very intense, and if you’re not careful, it can cause injuries to muscles that haven’t been properly warmed up. Try warming up this way: start with the bar. Bench press it five or six times, using a slow, regular tempo. Get up right away, and throw some weight on it. Do about four or five more reps. Keep adding weight and doing low-rep warm-up sets of about four or five reps--doing a higher number of warm-up reps can produce lactic acid and fatigue you before you even start your regular work sets. You don’t need to wait long between warm-up sets, either. Just do another set in the time it takes you to get up, add more weight, and get back on the bench.
Do about four of these warm-up sets, and then rest about three minutes before starting your work sets.
My final piece of general advice regards failure. It seems self-explanatory, but there’s more to failure than just stopping when the weight feels too heavy. Complete failure comes only when you’ve tapped into your hidden reserve of will and strength, and it may come a rep or two after your muscles tell you it’s time to pack up and go home. A strong mind will always beat the body, no matter how strong the body is. Going to true, total failure is a great way to stimulate muscle growth.

Body Building: Don’t Get Ahead of Yourself

2009-09-21T05:04:00.000-07:00

by Wayne M

All young and beginning rookie bodybuilders look at the Muscle and Fitness, Flex and Men's Health magazines and see all those big, tough muscular guys advertising bodybuilding supplements to reduce fat, make you stronger and to make you BIGGER.

This is all-good and gives you great motivation but young teens like myself once did think that the supplements make you big. Little do we know that those professional bodybuilders do a hell of a lot of hard work in the gym and most properly take a few things that they do not advertise.

You must realize that to get big and look good you must do the hard work- you must pay your dues first! Then you will reap the rewards so to speak.

What I am trying to say is if you're under 19 and haven't been serious about lifting weights before, but you are now, start weight training first for about 2 - 3 months before buying supplements.

People will say I am crazy--that's fair enough--but hear me out. If you have never lifted seriously before you will make gains, you will make gains in your size, fat loss and muscularity in the first 2- 3 months that even without supplements you will notice and so will all your peers. After the first 2 - 3 months you will steady out and struggle to put on the same gains as the first 3 months.

After paying your dues for the first 3 months, lifting heavy and safe doing all the compound exercises to put on the mass and lose the required fat, you should consider your basic supplements.

Although you can get some supplements, do not buy 3-4 supplements at once. You should start with the most used supplement PROTEIN POWDER. Buy some protein powder first and start using it. Take it 2 - 3 times a day. This will help rebuild the muscle and promote muscle growth, as well as help meet your daily protein requirements.

Then, after about 2 weeks to a month get some CREATINE. Creatine is produced naturally in the body, although in minimal amounts so taking creatine will give you greater energy in your workouts and your muscles will grow. Creatine has been researched and has shown the best results. The number of compliments it has received has won the world over. It is the most popular supplement going. Creatine does have a couple of drawbacks; however, creatine maximizes water intake by the muscles, thus meaning you have to drink more water (1-2 gallons per day (4-6 liters)). Also, you must load with Creatine. I have found you can load 2 ways with Creatine: 1. the way on the back of the pack (the directions) or 2. take 20 grams (week 1), 5 grams (week 2), 10 grams (week 3), and then 5 grams (week 4). After the forth week have a rest for a minimum of 1 week, but no more than 2 weeks and then start over.

Also buy some MULTIVITAMINS. These are crucial for bodybuilders and especially for teens. We are still growing and we need more to help us recover from activity. Get a good multivitamin idea from the forums. They have some good ones.

Those are the 3 main supplements for us teens to try and get our hands on. Remember, taking supplements aids weight training, weight training does not aid supplement intake. This means that supplements don't make muscles grow. The time and intensity in the gym does, along with proper food at home or school.

Hope this helped.

Article Source: http://www.articles-heaven.com/articles/?Body-Building%3A-Don%92t-Get-Ahead-of-Yourself&articleid=12622

Fitness For Fun

2009-08-20T08:18:00.000-07:00

By Richard Moore

If you'd rather have teeth pulled than hop on an exercise bike, you're not alone.

Finding the motivation to squeeze your bottom into a pair of Lycra shorts is just too much to bear after a exhausting day at the office. So what's a weight conscious person to do?

You want to get more active, but you want it to be fun too. What's so unreasonable about that? Nothing. What's more, there are plenty of ways to feel the burn that means you don't have to go within a mile of that nasty, mean old gym instructor.

And while you may not get an aerobic workout with most of these activities, you can see how they will add up to affect your overall activity levels and help you tone up - as you have a bit of fun too!

Activity Boost Level: Mild

Kiss Me Pucker up with a loved one and your heart will start racing. Put a bit of oomph into it and you'll not only get flushed, you'll be working it that part harder too.

Laugh It Off Laughing is thought to improve your immune system and skin condition. Rent a good comedy or get together with a friend who really gets you giggling to feel the immediate benefits.

Make Love Boost your activity levels by making whoopee. And, if you feel in a frisky mood, a particularly vigorous session can give you a really good aerobic workout.

Scream for Your Team The last time you screamed for your local sports team you'll have felt your blood pumping. If you watched last year's Stanley Cup Final, even better!

The Write Stuff An hour spent furiously scribbling can really give you an energy boost, especially if you're concentrating hard.

Activity Boost Level: Moderate

Sing Hallelujah Believe it or not, a rousing sing song can give you a decent workout - just make sure you belt it out at full volume.

Have a Tinkle If you're musically minded, playing the piano is good for toning those muscles - choose something energetic like rag-time or a dramatic classical piece to really feel the benefits.

Do a Delia Have a dinner party for six people or more. All that furious cooking chopping and grating will really give you a rush! Have a look at our recipe section for inspiration.

Get Under the Hood If you're handy with a screwdriver, mending your car gives your day a bit of extra activity - especially if making heavy repairs.

Milk a Cow Milking by hand can really get your heart pumping. Slight snag - first find your cow.

Activity Boost Level: High

Do It Yourself Both woodwork and plumbing will give you a decent activity boost - now there's a handy way to lose weight and check things of your "to do" list too!

Child's Play Young kids never seem to sit still. Take a leaf out of their book and go play; it's not just great for family bonding, you'll also feel the burn after a bit! Try a half hour game of energetic soccer or some backyard gymnastics.

Disco Diva Put on your sparkly skirt and head for the dance floor - a good half hour boogie will tone your whole body.

Move House If the prospect of changing homes is getting you down, be cheered by the fact that shifting and carrying furniture is quite a strenuous workout. So get packing!
About the Author

Richard Moore is the Founder an President of Everything Health and Beauty! For Men and Women Our WebMall is quickly becoming one of the most trusted and easy to use collection of shopping stores to create a fun and relaxing online shopping experience...and we are constantly searching for other stores with quality products, great prices and top notch customer service.

http://www.everythinghealthandbeauty.9k.com

Joel Rush

2009-08-20T08:10:00.001-07:00

Brad Gatie

2009-08-15T09:58:00.000-07:00

Taiji Ishimori 2009 Central Japan Bodybuilding Championship

2009-08-10T03:04:00.000-07:00

Taiji Ishimori challenged the Bodybuilding for the first timeHe got the second place.

Training Intensity

2009-08-06T23:44:00.000-07:00

Article written by: Sean Nalewanyj

Are You in a Subconscious Comfort Zone?

When it all comes down it, how much effort do you truly put into your muscle building program? Can you honestly say that you are working as hard as you possibly can? Are you a true gym warrior?

I'm talking about the type of person who will do whatever it takes, no matter how difficult it is, or what the consequences may be. The kind of person who will drive through pain barriers with an explosive force of will, never surrendering or giving in. One who would jump onto the back of a bus just to make it to the gym. You know the kind of person I'm talking about if you are one. Those who choke down can after can of tuna and squat to failure on the laziest of days.

Whether or not we know it, these warrior-like instincts exist deep within us all. Once upon a time, humans depended solely on the environment for survival. We couldn't hop into the car and drive down to the local grocery store to fill our bags full of food. We were hunters and gatherers who relied on the wilderness and the wildlife in order to meet our nutritional needs. This required great speed, strength, endurance and a killer instinct for survival. As time continues to drag into the future, the human race as a whole has become lazier, more out of shape and less willing to work hard to achieve our desires than ever before. Raw, physical labour has been replaced by masses of machines used to do the jobs that we were once required to do. We no longer need the skills to hunt, as these jobs are all done for us. No matter how far into the future we go, the simple fact is that these primitive killer instincts we once needed and used still remain buried within our subconscious. The trick is to tap into these powers and to use them on our quest for mind blowing muscle mass and strength.

I don't care what anyone says, but the number one factor that separates the men from the boys, (those who make modest gains from those who make serious gains) is their level of training intensity. You simply will not yield the type of results you are looking for unless you are willing to push your body to its utmost limits. However, more often than not we see people training with far less than maximal intensity. Why? Are they afraid?

The saying always says "no pain, no gain". I don't really like to think of it necessarily as pain, but rather as "discomfort". The question then remains: why on earth would anyone let a little bit of discomfort get in the way of achieving something they want so badly? The plain fact is that training discomfort is temporary. It is there, you endure it, and then it is in the past. So why not treat every workout, every exercise, every repetition as if it was your last? You must go into every workout knowing that it is a prime opportunity to increase lean size and strength.

Don't simply go to the gym to "get it over with". Thrive on the battle! Embrace every opportunity! Enjoy the challenge! Discomfort equals growth, and the more discomfort we endure, the more growth we can hope to achieve. So why would one train in a manner that would allow them to avoid discomfort? If we train with a mentality of holding back, we will never be able to truly move forward.

Do You Truly Train With 100% Effort?
Start today! Stop making excuses for yourself. Plain and simple, stop being a slacker! Everyone likes to believe that they train hard, but how many of us truly do? How many of us truly push ourselves to the edge in each and every workout? Knowing is not enough, we must apply! Sure, you know full and well that you must train with 100% intensity, but do you really train as hard as you possibly can? Do you really push with every ounce of strength from within, on every set, during every workout? When it all comes down to it, when that last repetition is near, do you truly train all-out, and take the set until there is absolutely no way the bar will move another inch? Do you squat? Do you deadlift?

Or do you choose the lifts that are the easiest and will not cause you any discomfort? You know that you must eat 5-6 meals a day, every 2-3 hours. But do you actually do this? Do you really get at least 8 hours of sleep every night? Examine these questions and be completely truthful to yourself, and maybe you will realize a few things.

Many of us fail to realize that we are sitting in a comfort zone in the gym. We get used to a certain routine and end up convincing ourselves that we are actually training hard, when in reality we are not. Do you want real results? I mean real, noticeable, amazing results? Then stop making up excuses and stop slacking. Go to the gym and train like the warrior that you truly are. Give 100% on every single rep and set. Eat 6 meals every single day regardless of what you feel like doing. Do more than simply know. APPLY. Only when we start consistently applying all of the knowledge that we have gained will we be able to truly transform our physiques .

article source : http://www.muscleandstrength.com/articles/training-intensity.html

Muscle tank

2009-08-04T02:16:00.000-07:00

Showing off some hot sweaty muscle.

Nick Auger : Good Body

2009-08-03T08:06:00.000-07:00

Summer Muscle: Bodybuilder Tuan Tran

2009-07-16T01:54:00.000-07:00

Bodybuilder Tuan Tran poses for photos and video in Miami following the 2009 Musclemania Universe competition.

Your Weight in Muscle Fiber

2009-07-16T01:50:00.000-07:00

You probably have heard that muscle weighs more than fat. Many people notice a small weight gain when they begin lifting weights consistently. As a general rule, if you lift weights 2 to 3 times a week, you can gain 1 pound of muscle per month for about 6 months. After that, the rate of increase slows down as you start to reach your genetic potential. For the same reason, you will make a lot of progress on weight progression at the beginning, but the longer you lift; your progression will lessen because you are reaching your genetic potential.

Don’t be alarmed at the extra pounds of weight from weight training because it is well worth the effort. For every 3 pounds of muscle you build, research shows you increase your resting metabolic rate by about 7 percent. For example, if your body burns 1,200 calories per day (not counting exercise or any other movement), you would burn an extra 84 calories per day with those 3 extra pounds of muscle. Many women have a difficult time outgrowing 2-3 pound dumbbell weights, because they are afraid that if they increase the weight they will bulk up.

If you are happy with the strength and appearance of your muscles, you can do a maintenance program with 5 pound weights. However, if you want more strength, you could progress to 8 or 10 pound weights and still not bulk up. Using heavier weights can increase muscle size, but it’s highly unlikely that you’ll get bulky. Women don’t naturally have enough of the hormone, testosterone, required to build huge muscles, and even if you could bulk up, you’d have to use significantly heavier weights. Another option to tone muscle is to increase your repetitions instead of increasing weight. A high-repetition/light-weight program will develop muscle tone and increase strength and endurance without significantly increasing muscle size.

I like to tell my clients to not just go through the motion when lifting weights. I use the word squeeze” a lot to describe the contraction of the muscle you should be focusing on. Think about the muscle you are working and squeeze or contract it as you are lifting. You will get a lot more benefit for your efforts if you squeeze the muscle on the lift rather than just raising and lowering the weight without focusing on the muscle.

Article Source: http://www.articlesnatch.com

Hotel Muscle Service

2009-07-09T05:14:00.000-07:00

How to Build Oblique Muscle

2009-07-09T05:03:00.000-07:00

Aside from an actual six pack, the oblique muscles help frame your abdomen and give it a great look. In this article you will learn about the necessary workouts and nutrition that go hand in hand with building oblique muscles.

The most important thing to remember here is that you need a low enough bodyfat percentage in order to see the oblique muscles. The same applies to your abs. So it's important that your diet is correct in order to reach a bodyfat percentage that is low enough to begin to see the obliques. To lower your bodyfat percentage, you need to widen the gap between calories burned vs. calories consumed. The "calories consumed" part of the equation should obviously be lower than the "calories burned" part. The bigger the caloric deficit, the more fat you will lose and the more your bodyfat percentage will drop.

From a workout perspective, performing a combination of ab crunches, twisting ab crunches, and oblique specific exercises is ideal. A great exercise to target the obliques is performed by holding a dumbbell in one hand down to your side. Keep your lower body stationary as you drop your torso directly to whichever side you're holding the dumbbell, and then raise back up. This targets the obliques and will help you put on oblique muscle.

It's very important to understand that you need a low bodyfat to see your obliques. Otherwise if your bodyfat is too high, it doesn't matter how many oblique exercises you perform, you will simply never see them. In fact, you will make it worse because the added muscle will only add size underneath the fat, which can give you the appearance of having a higher bodyfat percentage.

BeSt Sport EvEr - BoDYbuilDing

2009-07-01T17:33:00.000-07:00

BeSt Sport EvEr - BoDYbuilDing

Smoking and its Effects on Your Body

2009-06-25T07:31:00.000-07:00

Smoking cigarettes is both damaging to your body and to your bodybuilding goals. Cigarette smoke contains over 4,000 chemical compounds. The most well known of these compounds is nicotine, which, despite some reported positive effects such as elevation of mood, is much more harmful than helpful. Nicotine increases the risk of heart disease and stroke, and has only a negative effect on growth. Aside from the above, nicotine and other well known agents in cigarette smoke are known to cause many other diseases and cancers. Lung cancer, gum cancer, and lip cancer are some examples.
There are many well known health problems associated with cigarette smoke, but there are also general lifestyles accompanied with it. Smokers are known to be more irritable than nonsmokers, and normally see more problems with sleep patterns. Anxiety is also more predominant in smokers than in their nonsmoking counterparts.
On a bodybuilding level, male smokers have been known to have higher estrogen and lower plasma-testosterone levels than nonsmokers do.
Smokers will claim that there are benefits to smoking, but there are none. Smoking cigarettes is no different than scratching a mosquito bite. Whatever pleasure is gained from it would not be there if the bite wasn't there to begin with! Cigarettes don't give you any pleasure above and beyond what you had as a nonsmoker. Its effects on your body in terms of possible health effects are plentiful. Top it off, the hormonal and metabolic effects of tobacco cause lack of mental and physical energy, endurance and recovery, and you will experience these problems in both your everyday life and in the gym.

Source: Health Canada

Troy Alves

2009-06-25T07:27:00.000-07:00

King Justice

2009-06-20T18:06:00.000-07:00

King Justice The great teen bodybuilder returns at 158 pounds! muscle flex

Androstene : A Better Look

2009-06-20T17:52:00.000-07:00

Muscle World offers you state-of-the-art sports nutritional products backed by solid, real science. No glandulars, no trendy concoctions, no boron or deer antler -- just research proven sports nutrition. Our Muscle World Supplements page has more detailed information about each of our products. Plus we're happy to help you with additional information about how to get the best results from their use. Our current focus is on Androstenedione or Androstene.

FACT: Androstenedione has been shown in controlled studies to raise your body's testosterone levels by over 337%! This is very significant and highly desirable to the athlete looking to increase performance, add strength and increase muscle size. Basically, testosterone is the juice which fuels muscle growth and the more you have, the faster you'll grow.

When you increase your testosterone level, you increase your ability to build lean muscle mass and to recover. You also lower the catabolic effects that weight training has on muscle tissue. Quite simply, you get more results from your training.

And you get the results faster! Testosterone is one of the most potent anabolic substances known.

Why do you think steroids are so popular and effective?What is the Supplement Androstene?Androstene is a new supplement that is considered an "adrenal- androgen" (an androgen produced in the adrenal gland). It's a metabolite of DHEA and has some unique characteristics that make it the most effective testosterone booster known to date.

Androstene will help athletes with less than perfect genetics to build more size and power than previously possible and it will set a new standard in performance enhancement supplementation.

How Does Androstene Work?Androstene exerts its anabolic effect as a result of an enzyme conversion reaction in the liver.

When you use Androstene, an enzyme in the liver acts on the molecular structure of Androstenedione, and through this one reaction converts it almost completely to testosterone. This fact is important, as there are other substances, which convert to testosterone but also convert to estrogens as well.

Estrogens cause the secondary female characteristics which steroids are notorious for. Studies have even shown that a 100-milligram dose of Androstene does not appear to effect luteinizing hormone (LH) or folical stimulating hormone (FSH), therefore it will not suppress your body's natural testosterone production. This means when you stop using the supplement, there will not be a sudden drop in testosterone causing you to gain fat and lose muscle.

This is a real plus.Although further studies need to be performed to see if higher doses of Androstene will effect these two regulating hormones, up to 100 mg per day does not but it does increase testosterone levels over 300%.How Effective?The International Olympic Committee test checks the ratio of testosterone to epitestosterone (T/E).

This ratio is usually 2 or 3 to 1. However, the IOC allows for a ratio as high as 6 to 1. Anything over 6 to 1 is considered a positive for exogenous testosterone (steroid).You could take a 200 milligram injection of testosterone cypionate (commonly used steroid drug) and still maintain a testosterone / epitestosterone ratio of less than 6 to 1. A 100 mg dose of Androstene will result in a T/E ratio of over 13 to 1! These are real and powerful numbers.

To summarize, it looks extremely promising and early results are very impressive. However, there is no magic pill. As with any performance enhancing supplement, your results will still directly depend on what training program you follow. And you still must supply your muscles with the protein and other nutrients required for growth. Maximum muscle growth in the shortest amount of time requires attention to every aspect involved - training, mental approach, proper diet, and the right nutritional supplementation. Every detail is important.Androstene is certainly a supplement scientifically proven to enhance testosterone levels. If you're looking to put on muscle, strength and increase overall sports performance then you need to look at this supplement carefully.

http://shopcity.net/MuscleWorld/androstene.html

Beautiful Boy

2009-06-13T08:30:00.000-07:00

Tips To Build Muscles Fast

2009-06-12T18:00:00.000-07:00

By:Chris Chew

So you want to build muscles fast? So you can just simply join a gym, lift weights regularly and after a few short months, you should be able to build enough muscle mass to take part in your neighborhood bodybuilding contest?

If it is that simple, then why is it that most people in the gym do not seem to gain much muscle even after years of weight lifting?

Well, things are not as simple as it seem or otherwise, personal trainers and muscle building books will have already gone the way of the dinosaurs, extinction.

Here below are some basic building muscle mass tips and of course, these are just tips and are not comprehensive.

1) Eat Eat And Eat - To build muscles, you must eat and then eat again. You must consume more calories than you burn them. After all you are adding mass to your body and where do those mass come from if you have insufficient calories to build them?However, try to choose good calories such as protein and complex carbohydrate. Calories from fats and alcohol do not count.

2) Up Protein Consumption - Proteins are muscle builders. You must make sure that you consume enough protein. You should consume about one gram of protein per pound of your body weight everyday if you want to build muscle mass fast. If you don't get enough protein, your muscles won't grow since you are not feeding them.

3) Health Supplements - Many people erroneously think that they do not need to take supplement to build muscles or supplements are not good for health. Hey, health supplements are food for your body and if chosen correctly, they can help you to build muscles faster.For those of you who think that supplements are harmful chemicals, then why are they called health supplements instead of drugs?For instance, some your protein sources come from eating meat. However, too much meat can cause complications such as most meats contain saturated fat which can clog your heart and arteries. So instead of eating too much meat, you can take protein supplements to get your protein.Also take multivitamins for anti-oxidant protection and to aid faster recovery.

4) Lift Weights - This is a bit of a misnomer. If you want to gain muscle mass fast, you must not only lift weights, you must lift heavy weights and lift them through compound exercises.Compound exercises like deadlift and squats work many muscle parts at the same time, that means you work almost your entire musculature instead of a single muscle group like say, dumbbell bicep curls.However, the correct lifting technique and form of lifting is very important so as to prevent injuries and make your training more effective.

5) Lift Free Weights - Use free weights like dumbells and barbells to recruit more muscle stabilizing and therefore more muscle fibers can be worked on. The more muscles you work on, the bigger they will become.

6) Get Enough Sleep And Rest - Have rest days in between your workout days and do not work the same muscle group more than twice a week. This is because your muscles need to recover from your workout to grow. More is not better in this game.

You should also get more than 8 hours of sleep if possible. Contrary to popular belief, your muscle grow when you sleep, not in the gym.

If you practice the above routine consistently, you will strat building muscles fast. Of course there are many more things you will need to know to build muscle mass effectively, but the above tips should get you along the road

Dumbbell Exercises

2009-05-08T17:54:00.000-07:00

Here we will review some great exercises that you can with dumbbells. Don't think you need to have a gym membership to get into shape, read on and you will see how dumbbells can get you into shape.The first exercise we will look at is the chest press. You simply lay flat on your back and press the dumbbells from your chest upwards, keeping the dumbbells above your chest and not your face.

A second effective exercise is for the biceps. You simply stand with the weights at your side and curl them while not allowing your elbows to come forward.The third muscle group we can train with dumbbells is the shoulders. You press the weights up above your head and slowly lower them until your arms are parallel to the floor.The shoulder can also be worked in another way. We can do lateral raises to develop the side delts and front raises to work the anterior part of the shoulder.Now on to the triceps. We will do simple kickbacks where you kneel on a bench and then extend you arm until it is straight.To get a good back workout you will need a bench. You put one knee on the bench and then pull the weight up to your chest.So now you can see that there are many way to use dumbbells to get into shape in the comfort of your own house. But to prevent clutter you might want to buy some adjustable dumbbells.

By: Josh Ir
Article Directory: http://www.articledashboard.com

Young Lee Priest

2009-05-04T18:26:00.000-07:00

September 30, 2007

craig titus posing clip

2009-05-04T18:25:00.000-07:00

Craig Titus

2009-05-04T18:18:00.001-07:00

Karate a History

2009-04-27T17:13:00.000-07:00

by: Michael Smith

Although the basic forms of self defense are probably as old as the human race, the art of karate as it is practiced today can be traced directly to the Okinawan technique called, in Japanese, Okinawate-te (Okinawa Hands). This system of defense in turn is a descendant of the ancient Chinese art of chuan-fa (kung-fu).
Little is known about the historical development of karate in Okinawa, but there is an interesting story to be told about it. About five hundred years ago, the famous King Hashi of the Okinawan Sho dynasty succeeded in uniting the Ryukya islands into one kingdom. To ensure rule by law and to discourage and potential military rivals, he seized all weapons in the kingdom and made the possession of weapons a crime against the state. About two hundred years later, Okinawa became part ot the domain of the Satsuma clan of Kyushu, and for a second time all weapons were seized and banned. As a direct result of these successive bans against weapons, it is said that the art of empty-handed self defense call Okinawa-te underwent tremendous development.
The man most responsible for the systemization of martial arts as we know it today was Funakoshi Gichin. He was born in Shuri, Okinawa, in 1869, and when only a boy of eleven began to study karate under the two top masters of the art at the time. In time he became a karate expert in his own right. He is credited to be the first man to introduce karate to Japan proper, when he gave exhibitions in 1917 and again in 1922 at physical-education expositions. The art soon caught on in Japan, and Funakoshi traveled throughout the country giving lectures and demonstrations. The main universities invited him to set up karate teams, and hundreds of people studied the art under his guidance.
As the study of karate in Japan became increasingly popular, many other experts from Okinawa came to give instruction. At the same time the ancient native Japanese hand-to-hand fighting techniques of jujitsu and kendo (sword fighting) were being widely practiced, and modern sports imported from the West were becoming popular. Karate soon took over many elements from these, and the basis was laid for the modern Japanese-style karate.

From: http://www.seriousstrengthtraining.com/karate_a_history.htm

jeramy freeman

2009-04-24T19:22:00.001-07:00

Mr Olympia 2009 ?

2009-04-23T06:21:00.000-07:00

Future Mr Olympia ?

Shock Training

2009-04-23T05:31:00.000-07:00

By Brian D. Johnston

Do you really want to 'shock' your muscles?

You've heard it several times before: 'shock the muscles in order to spur further growth
and to keep them from adapting.' There is an element of truth and validity to this statement, if applied in its proper context ญ which will be discussed shortly. However, do note that the term 'shock' is a misnomer. Although sounding 'hardcore', and contributing to a catchy article title, shock refers to a clinical syndrome in which the peripheral blood flow is inadequate to return sufficient blood to the heart for normal function, particularly transport of oxygen to all organs and tissues (Taber's Cyclopedic Medical Dictionary, 18th edition).

The result of shock could be due to a number of conditions, including hemorrhage, drug interaction, infection, and trauma (keep this one in mind). Symptoms of shock include marked paleness of the skin, dilation of the pupils, a rapid but weak pulse rate, shallow and increased breathing rate, and decreased blood pressure. Other possible symptoms include urinary retention and incontinence of feces, restlessness, and extreme thirst.

If you suffer from any of these symptoms following a strength training session, any of which are abnormal, seek medical attention immediately. Also, give careful consideration to restructuring your program; exercise is meant to improve health, not jeopardize it. Moreover, if you could regularly and, in fact, shock your system from strength training, you would not be able to sustain doing so very often ญ before incurring death.

Since trauma is a contributing determinant of shock, it may be argued that strength training is a form of shock, causing systemic trauma via muscular damage.

This type of trauma is more aptly classified as a homeostatic disturbance or disruption than that of shock. It is not akin to an automobile accident or having a finger cut off in a machining mishap. The induced trauma from physical exertion is a stressor mild enough that most people can experience it repeatedly without severe, physiological complications, but is harsh enough to induce a soft tissue change of increased strength and lean muscle mass. However, in order for the negativity of exercise stress to become a positive, to cause a change, sufficient time between training sessions must subsist to allow the transpiration of supercompensatory adaptation.

Adapting to strength training
Adaptation is the adjustment to a change in internal or external conditions or circumstances. In other words, our bodies and minds become 'used to' particular stimuli wherein the stimuli are no longer considered new or unusual, but part of everyday existence. If a stimulus invades our bodies or minds too frequently, not allowing for growth or change, adaptation results in stagnation or regression, also known as cellular resistance.

There are two types of adaptation. The first type is developmental (homotrophic; homo ญmeaning the same, trophic ญ concerned with nourishment), being a progressive reaction resulting in an enlargement and multiplication of preexisting cells without qualitative change. This type of adaptation requires an increase in activity, such as a muscle having to perform more (overload) metabolic work than usual. In the case of strength training, the term 'more' generally refers to an increase in weight lifted. Although an increase in duration can benefit anaerobic training ญ by increasing the load time of the set ญ doing so can only continue so long before reaching diminishing returns, causing overuse atrophy of the muscles. Hence, it is regular weight increases that are of primary importance in overloading muscles to stimulate further strength increases.

The second type of adaptation is redevelopmental (heterotrophic; hetero ญ indicating different), being a forced readjustment to an entirely different kind of activity. Although this refers to a definite qualitative biocellular change, the term can gratuitously apply to change as a consequence of imposed demands to exercise. Specifically, too much activity, too frequently, results in overuse atrophy of fast twitch fibers, those responsible for the greatest magnitude of muscle mass and strength. They diminish in size to preserve contractile energy and to accommodate an environment characterized by endurance. Consequently, regardless of how hard you train it is vital not to perform more exercise than is necessary to stimulate the growth mechanism response.

Subsidiary classes of adaptation include the result of growth processes and the acquisition of neuromuscular skills. In the first instance, it is vital for the body to adapt to stress during recovery, allowing for physiological and architectural change in muscle tissue, i.e., increase functional ability as a result of muscular hypertrophy. In the second instance, it is necessary that the application of stress regularly change so the muscles do not become accustomed to the method of homeostatic disturbance. However, change must not be so frequent that you cannot consistently compare different measurements of training data in order to determine the efficacy of a strength training program.

The above derivative aspects deal with the specificity of adaptation. On a broader scale, the modality of adaptation alters throughout a training career, subsuming three distinct stages: 1) beginner (neuromuscular), 2) intermediate (hypertrophic), and 3) advanced (neuromuscular).

Beginner Trainees
During the initial few months of strength training, as with any non-practiced physical activity, adaptation is largely neurological. Uncoordinated bodies ญ unaccustomed to lifting weights ญ do not efficiently lift loaded barbells, do not isolate the intended targeted area, using more musculature and energy than necessary. It is not unusual, for example, for beginners to feel more tension in their forearms than in their shoulders while performing lateral raises, or experience sore abdominals after performing triceps pushdowns. Eventually coordination and motor skills improve, shifting a greater burden on the targeted muscles.

Intermediate Trainees
Subsequently, once the nervous system adequately adapts to skillfully lift weights, it is then obligatory for muscles to hypertrophy in order to confront future overloads. Although several hypotheses exist as to why and how muscles adapt via hypertrophy, it appears a key factor is overcompensation of protein synthesis or an increase in myofibrillar proteins. Greg Bradley-Popovich explained this process in the book Rational Strength Training: Principles & Casebook (available at www.i-a-r-t.com) as follows:

"During the process of protein synthesis in any cell, energy is consumed in the form of adenosine triphosphate (ATP), the body's energy currency. Muscle contraction, like protein synthesis and the vast majority of other physiological processes, also consumes ATP. The moments of ATP shortage during protein synthesis (as a result of ATP being used for intense muscular contractions) are hypothesized to be of paramount importance. Supposedly, an unknown signal would report to the muscle cell nuclei ordering them to send more protein-building instructions back out into the cell. It is proposed that when a trained muscle attempts to "catch up" on its protein synthesis during rest, it inadvertently overshoots resulting in a supercompensation, or net increase, in the amount of muscle protein. The concept of this competition for energy, called the ATP Deficit Theory, is somewhat analogous to the glycogen supercompensation characteristic of trained muscles."
Evidently, to promote muscle hypertrophy, the activity must be demanding enough to produce this effect.

Low intensity endurance training will not sufficiently deplete ATP stores available for protein synthesis. ATP can actually regenerate itself that quickly. Conversely, if the tension time of a set is too brief ญ apparently under 45 seconds (although this is debatable) while implementing very heavy weights ญ ATP is taken up quickly, but not in proportion to muscle fatigue; again resulting in lack of ATP store depletion allocated for protein synthesis. This may explain why power and Olympic lifters increase strength (via skill acquisition/adaptive coordination) without the characteristic hypertrophy of bodybuilders. Hence, in order to maximize muscle growth, it is best that sets last at least 45 seconds, but not so long (over 2 minutes) as to promote a high endurance capacity and potential overuse atrophy.

Advanced Trainees
After 18-24 months of proper training (a rarity, indeed), realizing optimum hypertrophic adaptation becomes quite probable. However, this is only true relative to the individual. It would be true of a thirty-year old trainee, whose testosterone levels are slowly declining, but not applicable to a 15-year old teenage boy. However, with all factors being ideal, two years is more than sufficient to realize optimum hypertrophy in the young adult.

Thereafter, hypertrophy slowly relinquishes its role as a fundamental factor in progressive strength gains, with neurological and psychological factors taking over. Trainees become so used to lifting that improvement continues by implementing better methods of leverage while increasing the participatory rate of surrounding muscle groups to help lift progressively heavier weights ญ also known as adaptive coordination. Trainees also acquire the mental focus and discipline to better use emotions (e.g., anger) to volitionally 'will' weight up ญ the psychological factor.

It then becomes a trainee's greatest challenge to eke out a few final pounds of muscle mass, to realize full genetic potential. For a novice, the mere inclusion of resistance training is new and unusual. Consequently, nearly any program - regardless of how poorly designed - elicits a positive effect. (This does not suggest that those with six months or less training experience should refrain from the hyper-training suggestions in this article, but is unnecessary and should remain in reserve for when progress slows considerably.)

However, for the advanced trainee, it is not as simple as performing the same workouts and the same exercises incessantly. Adding a repetition or a few pounds to the bar inevitably increases strength ญ if sufficient recovery exists - but is only part of a synergistic totality necessary to stimulate muscle hypertrophy beyond current levels. Repetition of a mundane stimulus, regardless of the seemingly positive outcome of strength increases from workout-to-workout, results in over-adaptation of a stressor. What is occurring are strength increases due to neuromuscular coordination and volitional effort. As previously stated, the objective is muscle adaptation to exercise stress ญ to increase functional ability ญ not adaptation to the method of exercise stress - to the element stimulating growth. To make further progress, to fulfill one's ultimate genetic potential, workouts must undertake unusual events ญ events to which the body is not accustomed.

Analogously, years ago when people suffered from certain physical or mental diseases, doctors prescribed blood-letting and shock therapy. Today these procedures seem barbaric, but they did serve a purpose. Medical professionals hypothesized, and correctly so, that diseases become part of the individual's internal environment. The result: the patient is unable to continue fighting the disease, remaining complacent and coexists within a 'groove'. The inclusion of blood-letting and shock therapy introduces a new stress, so intense and foreign that the body establishes an all-out defense mechanism against the invading intruder (being the loss of blood and electrical shock) that, concurrently, combats the original disease, or at least holds it in submission.

Strength training must be of a similar nature: very intense and unusual to traumatize the muscles and homeostatic tendencies into further growth/change, forcing them to adapt to a higher level of functional ability. However, realize that the more intense the stimulus, the lower the volume and frequency must be in order to minimize inroading into recovery ability ญ both systemically (the body as a whole) and locally (the trained muscle in question). Furthermore, increasing sets, volume or frequency is not an ideal method of traumatizing the muscles in an effort to improve muscular hypertrophy. If it were ideal, ten sets would be better than one, twenty sets better than ten, etc. ad infinitum. Obviously this rationality produces diminishing returns and inevitable overtraining.

Furthermore, past a certain level, it is more the extent or magnitude than the intensity of tissue damage that stimulates cortisol production, the hormone responsible for catabolizing inflammation due to (exercise) stress; the hormone that, likewise, catabolizes muscle protein. Consequently, performing multitudinous sets in order to annihilate a muscle is both unnecessary and very unproductive. Doing so proceeds past the point of stimulation into over-stimulation, a factor that negates precision of dose/response measurement while espousing ambiguity.

What is more, some periodization proponents suggest that there is an increase in growth hormone (gH) production after 45 minutes of training. However, they fail to indicate the significance of a correspondingly higher cortisol release, nullifying any potential benefits of a gH boost. Excess cortisol actually inhibits the function of gH. Moreover, the increase in gH from exercise is not analogous to that of potent injections taken by some bodybuilders, the former being too diminutive to notably accelerate or positively influence muscle hypertrophy beyond norms ญ at least it has never been proven otherwise.

Advanced training methods
What, then, constitutes intense and unusual? I can provide several examples from my own experience, examples that produced excellent results in a brief period of time, even after several years of unproductive, high volume training. (Note: although some of my clients and I have benefited from the following methods, they will not suit everyone's recovery ability and rate-of-fatigue [i.e., fiber type, endocrinological responses].)

My first experience with the 'unusual' occurred after an initial year of training. At age 16, progress came to a standstill. unable to push my body weight past 150 pounds at a height of 5' 10", I purchased Mike Mentzer's Heavy Duty™ arm course, an approach that promoted rest-pause training. This method suggests performing 2-3 reps to muscular failure, followed by singles or doubles to muscular failure with the same (or slightly lesser weight) with 10 second rests between the mini-sets, totaling 5-8 reps. Within 3 sessions of training my biceps once per week for one rest-pause set of concentration curls, my arms increased in size by 1/2 inch. I then made the fatal error of believing 'more is better', performing two rest-pause sets twice weekly in the hopes of accelerating growth. Accordingly, the intensity was too extreme to accommodate the volume and frequency, and I quickly lost my 1/2 inch gain in a matter of a month. I made a second error in logic, that HIT was inferior to 'traditional' training (although it produced a most spectacular gain), and returned to my previous program of higher volume, lower intensity work.

After a further two years of training, I perused some old training records, analyzing my rest-pause experiment. I then hypothesized that it was the new, unusual and intense stimulus that produced the gain. I then conceived a new procedure for my calves, which stagnated at sixteen inches for several months on a program of up to 10 sets, twice a week. I performed only one set of single dumbbell calf raises, consisting of 8 repetitions to muscular failure, followed by eight forced then 8 negative repetitions. The effort was, indeed, intense and the delayed muscular soreness even worse. Unable to walk for two days, I stayed home from high school vowing never to do that again. However, after twenty days the soreness subsided and I repeated the workout. Within four sessions, averaging once every ten days, my calves grew 3/4 inches.

Six years thereafter, at age 24, I performed a much different calf program consisting of one set of seated calf raises and one set of standing calf raises, each for an arbitrary 100 continuous repetitions. Extremely torturous, I chose only to complete two such workouts, but increased my calf girth another _ inch in two weeks. Evidently, my calves consist of a higher ratio of slow twitch, endurance fibers; otherwise, they would have atrophied due to the volume (load time) of each set.

About the same time I substituted heavy squatting of 8-10 repetitions for twenty rep sets, performing only one such set, after an initial warm-up, once a week. Within 5 sessions my thigh circumference increased by three-quarter inches. The higher repetitions, together with a different training environment of a much longer load time, was a needed change (disturbance) to my homeostasis and, likewise, the growth appeared to reflect an abundance of slow twitch fibers in my thighs.

All of these training applications have several elements in common. First, the strategy is unusual, although the exercises implemented were familiar. Second, muscular adaptation was fairly quick, realized within 3-5 workouts with any further application failing to produce additional (or at least noticeable) results.

Third, to obtain optimum results the intensity variable must be ideal for the muscle group in question. For example, it would be perilous to perform 100 rep sets for a muscle predominantly fast twitch, and most likely ineffective to integrate heavy rest-pause training for a muscle predominantly slow twitch. Fourth, and from my empirical data, implementing the same intensity variable in future workouts does not increase muscle hypertrophy nearly as well, or at all, in comparison to the initial application. Declining results may be due to two factors: 1) neuromuscular memory (adaptation to the method of stimulus), and 2) the muscles are that much closer to their genetic apex, so it is illogical to expect later progress to be as noteworthy.

There are some other factors to consider. Foremost, appropriate application of the overall scheme of the above sample intensity variables, as well as others, must take into account that (exercise) stress affects the body as a whole, thereby systemically making inroads into recovery resources. Accordingly, limit any type of 'shock therapy' to one muscle group, or one exercise affecting multiple muscle groups at a time. Furthermore, instilling hyper intense training methods correspondingly necessitates the maintenance of past training poundages (or a modest overload) for remaining exercises and body parts, thereby reducing inroads into recovery. This point is vital since attempting to dramatically improve on all exercises increases the risk of overtraining.

It is then imperative to discontinue hyper training after 4-5 training sessions, or when noticing diminishing returns, to avoid further and unnecessary inroading. Allow 1-2 weeks complete rest (no training) then choose a new exercise/muscle group, repeating the process. In sum, it may take six or more months to cover the entire body, depending on frequency of training and the number of muscles/exercises chosen.

Do not make the mistake of altering your program every session, implementing the so-called 'Confusion Principle.' Altering workouts randomly, or changing a routine too frequently does not provide consistent and regular data to determine progress results. The only thing being confused is your ability to apply logical and standardized analysis methods, thereby making training a hit and miss approach.

Regarding frequency, it does not need to be re-regulated if training the remaining, non-hyper trained body parts on a maintenance/modest improvement basis. However, the muscle/exercise receiving a hyper approach may need to be down-regulated in frequency to once every second workout (half as often than is typical) to accommodate the unusually high demands and to better allow for localized recovery of the affected soft tissues. For example, if you typically incorporate the leg press once every seven days, then once every fourteen days would be in order. Additional consideration must also be given to the cross-over effect of the hyper exercise in question. Since the leg press affects hamstrings and glutes, it is vital to refrain from additional exercises for these muscle groups, both on the hyper day and especially on the non-hyper days.

By implementing the above hyper-training fundamentals, you may be quite surprised as to the effects produced, even after months or years of nonexistent results. However, do so cautiously, rationally and, most importantly, sporadically.

From: http://www.seriousstrengthtraining.com/shock_muscles.htm

Eddie Robinson

2009-04-22T07:03:00.001-07:00

James Llewellin

2009-04-21T08:22:00.000-07:00

Basic Muscle Building For Beginners

2009-04-19T09:50:00.000-07:00

I've been muscle building for a couple of years and remembered how difficult it was to get started. After talking to some mates who were trying to get into muscle building i realised most beginners dont know where to start.- What excersises should i do? How do i get the techniques sorted? Should i get a program? How much can i lift? Is it possible to lose weight and gain muscle? How should i warm up? Why are my friends getting stronger faster than me?The list could go on for ever im sure but if you ask yourself theese questions then you should read on and i will try to give you an understanding and synopsis on the beginings of muscle building. I will also try to introduce you to some of the things I intend to help you with along the muscle building experience.

To begin with, you must understand their is a couple of different weight training approaches you can take for example, the muscle building approach and the strength building approach. The Muscle building approach will mean you focus on improving your muscle size as apposed to general strength. On the other hand stength building approaches will mean you intend on improving your strength instead of size. I will go through this more later, this is just people to catch them up.Before i explain further about muscle building you must understand how important saftey is. Dont do muscle building at home unless you have a lot of experience in weight lifting. To start with you will probably want to join a local gym and get experience. Make sure you always have a partner with you. It might be an idea to find a friend who might want to join you when weigt lifting and muscle building. Otherwise try to ensure there is supervision at the gym and if you have concerns, worries or questions, ask someone.

Their are probably hundreds of excercises for every muscle group when muscle building make sure you get the technique right. This will mean you get best results and stay safe. I'll go over technique later. For now i will try to list some of the more common excercises and also the muscles. Some excercises work more than just the muscle you intended to work (e.g chest press doing triceps) so try not to over work yourself.Sholders - Sholder Press, Incline Bench PressChest - Bench Press, Close Grip Bench Press, Fly Press, Incline Bench Press, Body DipsTriceps (arms) - Bench Press, Close Grip Bench Press, Body Dips, Tricep CurlBiceps (arms) - Bicep Curl, Chin Ups, RowsBack (high) - Chin Ups, Rows, Pull downBack (lower) - Squats, Dead lift, Pull downLegs - Squats, Leg curlI hope you may have learnt something already from Muscle Building. If not, please dont give up, more information is available at Muscle Building For Beginners. Good Luck.

By: Bango
Article Directory: http://www.articledashboard.com
musclebuildingbasics.blogspot.com

Dumbbells vs. Barbells - Which is Better?

2009-04-19T09:33:00.000-07:00

There’s no question that dumbbells allow for some great workouts. But any experienced trainer also knows they are much harder to lift than barbells. If you can just press a hundred pound barbell ten times, trust me, you won’t be able to lift two fifty pound dumbbells ten times. You’d be lucky to get eight reps but more likely, you’d conk out at five or six. It takes greater effort to control the independent movement of dumbbells. By the same token, if you can press two fifty pounders ten times lifting a hundred pound barbell would be a breeze. You could probably handle a hundred and twenty for the same reps. And this brings me to my point: for a raw beginner, dumbbell lifting is just too hard. Yet most beginners, especially women, head right for the dumbbell rack when it comes to free weight exercises. The net result is they have to choose weights that are pathetically light in order to get them up at all. And the result of that is frustration and slow gains. Beginners should train exclusively with barbells. Save the dumbbell exercises for a challenging change of pace a few months down the road. Put your effort into building a solid foundation of strength and mass rather than trying to corral wayward dumbbells.

http://www.rippednaturally.com/dumbbells_or_barbell.html

Hot Sixpack Body

2009-04-17T21:17:00.000-07:00

Learn How to Kegel

2009-04-17T20:58:00.000-07:00

by John Sunyecz, M.D., F.A.C.O.G.

Kegel exercises help tone and strengthen the pelvic floor muscles. These muscles are important for proper tone of the bladder, urethra, vagina, uterus and rectum. Kegel exercises should be done by all women, but especially after the delivery of an infant, as a treatment for urinary incontinence and pelvic relaxation that often comes with the aging process, and for improving sexual relations by improving pelvic floor control.
Multiple studies have been done with Kegel exercises showing success for urinary incontinence. A study in the Journal of Gerontology (J Gerontol 1993 Jul;48(4):M167-74) by Burns PA, et al showed that "biofeedback and pelvic muscle exercises are efficacious for sphincteric incompetence in older women. Benefits are maintained and improvement continues for at least 6 months post-intervention. These therapies may be useful before considering invasive treatment." A recent study by Cammu H, et al in the British Journal of Urology (BJU Int 2000 Apr;85(6):655-8) showed that pelvic floor exercises for urine incontinence, when successfully performed, had a 66% chance of favorable results for at least 10 years.
Unfortunately, women are poorly informed about the benefits of these exercises. Through proper teaching and continued practice, women can learn the correct technique. For optimal benefit, you need to perform Kegel exercises daily. The best part of these exercises is that they are free, painless, and can be done at any time of the day.
The proper technique relies upon finding the proper muscle group. Ask your physician about identifying this muscle group during your next gynecologic exam. Alternatively, you can find this muscle by inserting your finger into the vagina and squeezing around it. If you feel pressure around your finger, you have found the correct muscle. This is also the muscle used to voluntarily stop your stream of urine.
Try to isolate this muscle (the levator group of muscles) while relaxing your legs, back, and abdominal muscles. Practice will make perfect. Initially, do these exercises while lying down or sitting comfortably. When comfortable with the technique, you can do these while driving, watching television, during meals, etc. To avoid confusing the bladder muscle, do not perform repetitively while urinating.
The correct number of exercises per day is variable. Evidence suggests that at least 50 repetitions are helpful. A repetition consists of squeezing the levator muscle for 5 seconds and relaxing for 5 seconds. Performing 10 repetitions five times a day will achieve the minimum 50 repetitions. You should be able to build up to holding the levator muscle for 10 seconds with practice. Do not expect miracles over night. Most women find improvement in urine incontinence and sexual relations after 4-6 weeks of therapy.
One of the most important aspects of these exercises (like any form of exercise) is persistence and a daily routine. Try to pick activities during the day to remind you of the exercises. Upon awakening, with morning tea, driving to work, at lunch, driving home from work, watching television, and before bed are common times for women to perform these exercises. Keep a calendar and monitor your improvement.
With a little persistence and patience, these exercises can be very effective.

dan decker

2009-04-16T23:00:00.001-07:00

Bodybuilders Sagi Kalev and Darren Gumbs

2009-04-16T18:53:00.000-07:00

Bodybuilders Sagi Kalev and Darren Gumbs demonstrate and explain biceps training. Sagi is one of the top physique models in the business and has been on numerous magazine covers. Darren's last competition was the 2007 Musclemania World where he won the junior class.

Cross Thompson

2009-04-16T18:26:00.000-07:00

Can You Change Fat Into Muscle?

2009-04-08T09:09:00.000-07:00

By Doberman Dan

OK... to be quite honest, it's simply NOT possible to change body fat into muscle. But it has become a popular saying. What it REALLY means is to lose body fat while retaining and/or gaining muscle mass.

In this article I would like to share the basics of a training protocol advocated by Charles Poliquin and many other bodybuilding gurus called German Body Composition (GBC).
GBC uses weight training for fat loss. Aerobic training is not utilized -- at all! The primary goal of this method is fat loss while preserving hard earned muscle. Contrary to popular opinion, aerobics usually cause a LOSS of muscle tissue.

Also, as an added little perk, many trainees will also add lean tissue during the course of a GBC cycle.
Results normally seen from this type of training average a loss of approximately one-half a percent of body fat per week.
The basic premise behind GBC is the promotion of fat loss by increasing lactic acid levels in the body, which in turn produces higher growth hormone levels. This puts the body in an optimal state to burn fat and build lean tissue.
So how do you go about attaining this state with your workouts?
The following is a bullet point list of what you need to do:
Full Body Workout Utilizing Upper and Lower Body Supersets -- By alternating between upper and lower body exercises it is possible to keep the rest intervals short, even with big compound movements like the squat and bench press. This allows you to accomplish a large amount of work in a relatively short time.

High Reps (10-15) Stopping Short of Failure -- Studies have shown that high reps sets with a time under tension of 40 to 75 seconds produce an appropriate amount of lactic acid for the purposes of GH release and fat loss. You should stop about two reps short of concentric (positive) failure. Training to failure has little benefit and potential drawbacks with this protocol.
Remember, the goal is to create the environment within your body to burn fat.
Also, if you train to failure it would be highly unlikely you would last until the end of the workout. The volume of work is pretty high (at least for a natural trainee).

Short Rest Intervals (30-75 seconds) -- By alternating between upper and lower body exercises, you will be able to cut down on needed rest intervals greatly compared to repeating the same movement in a straight set fashion. These short rest intervals accelerate the accumulation of lactic acid and create our desired state.
Workout Duration Less Than One Hour -- Studies have shown that weight training sessions lasting over one hour tip the anabolic/catabolic scale in the negative direction. Fifty minutes seems to be the ideal time frame. This does not include warm-ups, stretching, or cool-down.

Sample Workouts
Below are three sample workouts based on the GBC protocol. These three workouts can be alternated throughout the week. Frequency of workout sessions depends on training age and starting condition. The minimum is twice a week and the maximum that I would recommend would be five per week.
In these examples I use the notation system developed by Charles Poliquin because it provides a good amount of detailed information on each of the workout variables.
There are a few notations that you might not be familiar with. These are used to denote supersetting and tempo.
Supersetting is designated by the use of letters and numbers i.e. A1 and A2 or B1 and B2. First perform the A1 movement. Rest the prescribed amount of time and then perform the A2 movement. Continue alternating between the two exercises until all the recommended sets of each are complete.
Tempo (the speed at which you perform the movement) is designated with a three-digit number in units of seconds i.e. (301). The first number is the eccentric or lowering portion, the second number indicates the isometric or pause, and the final number is the concentric or positive portion. For example, on a bench press with a 311 tempo you would lower the load for three seconds, pause on the chest for one second, and then extend to the start in one second. Note: "X" denotes explosive effort.

Day One
A1 - Step Ups 4 x 12 (20X) 60 sec A2 - Chin Ups 4 x 10 (311) 60 sec
B1 - Lunges (dynamic) 3 x 12 (311) 45 sec B2 - Incline Dumbbell Chest Press 3 x 10-12 (411) 45 sec
C1 - Seated Leg Curl 3 x 10 (401) 45 sec C2 - Barbell Shoulder Press 3 x 12 (311) 45 sec
D1 - Seated Dumbbell Hammer Curl 2 x 10-12 (411) 30 sec D2 - Lying Dumbbell Triceps Extensions 2 x 10-12 (422) 30 sec

Day Two
A1 - Deadlift 4 x 10-12 (311) 60 sec A2 - Swiss Ball Push Ups 4 x 12-15 (222) 45 sec
B1 - Leg Press 3 x 12-15 (411) 60 sec B2 - Seated Cable Row w/rope to Neck 3 x 10-12 (321) 45 sec
C1 - Single Standing Leg Curl 3 x 10 (411) 45 sec C2 - Lateral Raise 3 x 12 -15 (221) 45 sec
D1 - Barbell Curl 2 x 10 - 12 (311) 45 sec D2 - EZ Bar French Press (seated) 2 x 10- 12 (311) 30 sec

Day Three
A1 - Squat 4 x 12-15 (401) 60 sec A2 - Bench Press 4 x 10-12 (411) 60 sec
B1 - Lunge (static) 3 x 15 (311) 60 sec B2 - Barbell Rows 3 x 12 (311) 60 sec
C1 - Good Mornings 3 x 10 (312) 60 sec C2 - Standing Alt. Dumbbell Press 3 x 12 (201) 45 sec
D1 - Reverse Barbell Curls 2 x 12 -15 (212) 30 sec D2 - Triceps Pushdowns (underhanded) 2 x 12 -15 (312) 30 sec
I hope you find this program effective in achieving your goals. Give it a shot and let me know how it goes for you.

http://drugfreebodybuilding.com

Muscle Tip

2009-04-08T09:01:00.000-07:00

Spend as much time working and living your nutritional requirements as you do on your training. This is one of the most important keys to achieving your bodybuilding goals. Do your homework, but be open to listening and researching new ideas and concepts. Don't just get caught up in trends or fads. Learn from those that have been there!
Food is fuel and you should use it according to your specific goals. In most cases I have found...

People Are Underfed. Yes, I Repeat... Underfed!
They think they are eating enough protein in their diets but when you analyze their food sources, they are not eating as much as they really thought or the sources are not the most effective for the desired goal.

Determine you caloric needs and deduct your protein requirements from the total leaving the balance to be made up in carbohydrates and fats. Remember the last two are not the enemy. Sometimes we don't always use them appropriately.

Keep all processed foods and simple sugars out of your diet. It will truly slow the goal achievement process. Search for help and don't be afraid to ask questions. There are many valuable resources and people out there that can help you.

http://drugfreebodybuilding.com/muscle-tip.htm

Bodybuilder Jared Whale biceps backstage

2009-04-07T17:23:00.001-07:00

Mohammed Benaziza

2009-04-04T16:16:00.000-07:00

Mohammed Benaziza (1959 in Algeria – 4 October 1992, Netherlands) was a professional bodybuilder.
Benaziza was found dead in his hotel room at 6 PM on October 4, 1992, shortly after a competition in a small town in the Zeeland district in the Netherlands. It is reported that he had complained about sickness and shortness of breath before. Benaziza denied several times to go to a hospital before his death. His death led to the end of the career of his personal friend Steve Brisbois.

Bodybuilding At Day Or Night?

2009-04-04T03:00:00.000-07:00

What are the benefits you can get from exercising in the morning or at night? Is there really a significant difference in doing your bodybuilding exercises on a different part of the day? As oppose to the belief that bodybuilding during the day is better compared to night time, there is really no great differences one gets from executing bodybuilding exercises on different times of the day. As long as you have the proper execution of your reps, you will surely gain timely benefits and pleasant results.But let us clear the confusion first about doing the bodybuilding exercises from day against night. When it comes to the number of calories you burn, it really does not matter whether you train for bodybuilding during the day or night because the naked truth is that, you will burn the same number of calories no matter what time of the day you exercise!

The exception to the above statement though, is when a bodybuilder trains harder during the day compared at night. Of course, when you train harder, the bigger your chance is in shedding excess fats and calories.The only obvious difference that you will get here is when you train during the day then continue to lose calories because of the activity that you will be doing for the rest of that day. While training at night, you still burn calories although your body isn't much active compared when it should be during the day since you will be most likely ready to go to sleep.There is no big downside to training for bodybuilding at night since the benefit that your body and muscles will get are the same compared to training during the day. The only concern you need to consider though is your sleep schedule. Say, you usually sleep at ten pm but you still are doing your bodybuilding exercises at eight o'clock pm. Chances are, you will still be awake until about 12 MN or one o'clock in the morning due to the previous activity. It really is your choice but you have to think about the other activities that you could be compromising.
By:
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Jorge Betancourt Guestposing at the 1992 Southern States

2009-04-03T18:04:00.000-07:00

Jorge "Chic" Betancourt guestposing at the 1992 NPC Southern States. George won the overall in '91 and was one of the featured guest posers in '92. He presented me with my middleweight trophy. T...
Jorge "Chic" Betancourt guestposing at the 1992 NPC Southern States. George won the overall in '91 and was one of the featured guest posers in '92.

Jorge Betancourt

2009-04-03T17:54:00.000-07:00

Jorge Betancourt García (born February 13, 1982 in Matanzas)

Jorge Betancourt is a male diver from Cuba. He represented his native country at two consecutive Summer Olympics, starting in 2004 (Athens, Greece). Betancourt twice (2003 and 2007) won a silver medal at the Pan American Games alongside Erick Fornaris in the Men's 3m Springboard Synchro event.

Stan McQuay

2009-04-02T06:10:00.000-07:00

Stan McQuay (birth. July 12, 1973 in Yokosuka, Japan) is an IFBB professional bodybuilder. Stan McQuay has been featured in many bodybuilding magazines and videos, including being featured on the cover of Muscle Polynesia, despite not being Polynesian.

Thai muscle :Sitthi Charoenrith

2009-04-02T04:11:00.000-07:00

Franco Ferrara

2009-04-01T17:08:00.000-07:00

Bodybuilding Champion Franco Ferrara

Men Aerobic Fitness

2009-04-01T08:49:00.000-07:00