Godlike ,Healthy 'n' Goodlooking -bodybuilding,workout,creatine,proteins and health tips

2013-07-22T14:04:00.002+02:00

Tak, jestem tak fajny i jako dowód, iż to ja jestem właścicielem tego bloga publikuję logo onet :)

Evan centopani-secret of great triceps/triceps workout

2008-03-28T00:27:00.003+01:00

Triceps- the Final Frontier

Biceps are great and they continue to get all the glory even though they make up just one-third of the upper arm, but it's Evan's triceps that really set his arms apart from the pack and give them that almost impossibly round, full appearance. When this guy's arms are hanging straight down and totally relaxed, you get a sense of how critical thick triceps are in bodybuilding. Biceps only look impressive when flexed (unless of course, they've been shot up full of synthol and seem to be permanently flexed), but killer tri's are imposing and monstrous no matter what. And if you want to have an arm measurement you can be truly proud of, you'd better develop your triceps to their fullest potential along with your biceps. Evan had 20" arms as a senior in high school and has brought them all the way up to 23" since then. To do that, he made the most out of both of the major upper arm muscles, the biceps and the triceps.

Word on Body Types and Genetic Potential

We often throw the classifications ectomorph, mesomorph and endomorph around fairly casually in describing the body types of various people we see. The truth is, there are very few who are "pure" somatotypes. Most humans are a mix, or should I say, fall somewhere between two of the types. In Evan's case, it's safe to say he's a meso-endomorph. That is to say that he gains muscle mass and strength fairly easily, but he also gains fat rapidly if he doesn't watch his diet and do cardio. "There was always a good amount of mass on me, even before I started lifting weights, but it was buried under some blubber," he explains. "The fat kids who are fat and solid like I was are the ones who probably have the potential to be huge, powerful men."

You could point to many of the men who compete in the World's Strongest Man events as examples of this, but there are plenty of top bodybuilders out there who also fit the description. Guys like Mike Quinn and Mr. America Joe DeAngelis were just like Evan as teenagers- chubby, but solid and strong. "Anyone out there reading this who gets discouraged because they have a hard time getting lean should also realize that they probably gain size and strength much faster than the guys who are always ripped, but fight like mad to gain every ounce of muscle. I'm proof that you can overcome the fat genetics and use that metabolic ‘curse' to your advantage." So keep your chin up, my chubby friends, even if you have more than one chin!

The Formula for Triceps Training, Centopani Style

Evan has always liked training both biceps and triceps on the same day. Centopani will select four exercises each for biceps and triceps and subject them to four work sets of six to 12 reps. These are the movements he likes to use for torching those monster horseshoes.

Rope Pushdowns

Like many other top bodybuilders, Evan begins virtually all his triceps workouts with a few high-rep sets of rope pushdowns as a warm-up. "I will do at least two and usually three sets of 20, keeping the reps smooth and aiming for a pump just to get blood flowing around the area in general," he says. "I don't have any elbow pain now, and I plan on keeping it that way."

They are also an exercise he likes to superset with dips, particularly in the last six to eight weeks before a contest (see "Pre-contest Triceps Routine" sidebar). "The whole thing with that superset is that I use the rope pushdowns to pre-exhaust the triceps so I don't have to use crazy weights on the dips," Evan explains. "In the off-season, it's no problem to use two or three 45s hanging off a belt. But once my body fat and water start getting low, I don't have as much cushioning in the joints. It's a lot easier on my shoulders and elbows if I fatigue the tri's first and then go right to dips. If I hurry quick enough from one to the other, a 45 can easily feel just as heavy as two normally do."

Evan also has a tip on how to get a few more reps out of rope pushdowns and ensure you take the triceps all the way to failure. "Do as many reps as you can with a spread at the bottom, then hold your hands together and squeeze out a few more," he advises. "It's amazing the pump you can get from that if you've never tried it before."

Skull-crushers

Just as Evan only has one constant biceps exercise that he never skips,
skull-crushers are performed each and every time he goes to the gym to hit triceps. You'll notice that he doesn't lower to the forehead, as most guys do, but goes all the way behind his head so the bar grazes the crown- you know, the area at the top of the skull where most guys start losing their hair. "I tried it that way and the stretch was so much better that I just kept doing it," Evan explains. "It's harder to do this way. I always envision keeping my triceps parallel to the floor throughout the set."

He usually works with a 45 on each side of the bar once he's properly warmed up. "As far as I'm concerned, this is the most important exercise you can do for your triceps," he says. "Once I started doing skull-crushers, my triceps just blew up." Unlike most bodybuilders, he prefers a straight bar over an EZ curl bar, as you can see from the photos. "The straight bar doesn't bother my wrists. Maybe it's because my wrists are pretty thick and strong."

Single-arm Overhead

Dumbbell Extensions

Evan is also pretty strong on seated overhead dumbbell extensions, as he's able to use a 70 pounder in this awkward exercise. He's also able to keep his elbow pointing straight up instead of flared away from the head, which increases his range of motion. "This was an exercise I started doing way back in ninth grade, in my uncle John's basement," Evan says. "I never stopped doing it, because it continues to produce results."

Overhead Dumbbell Extension with Both Arms

Young Mr. Centopani will occasionally do his dumbbell extensions with both hands and a heavier 'bell, going up to 140 pounds. But it's a rarity. "That's one exercise where you have to analyze the cost/benefit ratio," he explains. "Getting a dumbbell that big into the starting position is almost a workout in itself and it's a little dangerous, too, if you think about it. You could blow out a rotator cuff if you weren't careful by extending the arm too far back with that heavy weight pulling down on it." Since his triceps seem to do just fine without them, he doesn't worry about including them more often.

Elbows-flared Pushdowns

Evan never really cared for close-grip bench presses too much, but a couple of years back he discovered he could mimic the movement by using a cable station and a bar attachment. "Again, it was one of those things where I tried it and just got this tremendous pump, so I kept doing it," he says. Interestingly, it's a favorite exercise of Jay Cutler's, too. "I'm a big believer in trying subtle little shifts in angle or hand position to help you find the best ways to do an exercise for your particular body," he tells us. "We all have different structures, muscle bellies, etc., so it makes sense that we all need to find our own groove with exercises that are safe and productive."

Dips

Finally, dips are a staple in Evan's arm-training repertoire he feels has served him very well over the years. He eschews dip machines in favor of the real thing, strapping on a couple of 45-pound plates and going to work. "I know a lot of guys love close-grip bench presses, but dips have always done the trick for me," he adds. "I don't know why more bodybuilders don't do them. A complaint I hear a lot about close-grip presses is that bodybuilders feel them more in their chests and front delts than they do the tri's. With dips, as long as you keep your torso upright and don't let your elbows drift too far out from your body, you shouldn't have that problem at all. You should be able to blast almost pure triceps. It's such a basic, bread-and-butter movement that I can't imagine not doing it."

Tri it out for Yourself

I'm all about keepin' it real, so as usual I won't blow smoke up your ass and tell you you can do what Evan does for his triceps and expect the same results. The kid is a true genetic freakazoid the likes of which only comes down the pike every few years. The reality is that most bodybuilders could train for 30 years and still not get their arms as big as Centopani's were when he graduated high school. Trust me, I've cried a few tears of self-pity over this myself. I even asked him to spare me a few inches off his arms, since he would probably never even miss them. He laughed, as he didn't realize I was serious. But we can all be inspired by his photos and get some ideas on how we can improve our own triceps. I know I'm going to take a quick glance at the shots here of this young gunslinger and use them for mental ammunition the next time I head to the gym to blast triceps. How about you?

SIDEBAR

Three Triceps-training Mistakes Evan Sees all the Time

1. Not knowing that cheating has a time and place.

"One thing I think keeps a lot of guys from getting the results they could is that they go too strict with their form. You should keep your form tight for most of the set, but at the end, you can extend the set and work the muscle harder if you loosen up the movement just a bit. Cheating is bad if it's a technique you use from rep one just to be able to handle a heavier weight, but used properly, it can actually help you stimulate more muscle growth."

2. Not feeding the muscles.

"I don't care how great your workout is, if you don't provide your body with the right nutrients it needs to repair and rebuild, you won't see the results you should be seeing. You need to get a jump-start on that immediately after the workout, because that's when the muscles are really like a sponge and will soak up Amino Acids and glycogen. I have a shake with 50 grams of whey isolate plus 10 grams of L-glutamine peptide and eat two bananas as soon I'm done training. Most guys will use dextrose or maltodextrin for their carbs and add them to the shake, and that's fine too, but I feel food works better for me. Steve Reeves was big on bananas too, so they must be good!"

3. No compound movements.

"I see guys doing tons of cable pushdowns and dumbbell kickbacks, but not enough skull-crushers, dips and close-grip bench presses. Dips and close-grips in particular are something that every bodybuilder should be doing at least one of every time they work triceps. Extension movements will only give you so much growth in the muscle. If you want to get huge triceps, you have to include movements that allow for huge weights. Dipping with 200 pounds of bodyweight plus 100 pounds extra resistance is going to build a lot more triceps size than doing kickbacks with a 20-pound dumbbell."

SIDEBAR

Off-season Triceps Routine

Cable pushdowns 4 x 8-12

Superset with skull-crushers 4 x 8-12

Single-arm overhead dumbbell extensions 4 x 8-12 (each arm)

Superset with weighted dips 4 x 8-12

SIDEBAR

Precontest triceps routine

Rope extensions 4 x 12-15

Superset with weighted dips 4 x 12-15

Dumbbell kickbacks 4 x 12-15 (each arm)

Superset with single-arm overhead dumbbells 4 x 8-12 (each arm)

SIDEBAR

Training Split

Monday: Chest and abs

Tuesday: Back

Wednesday: OFF

Thursday: Shoulders and calves

Friday: Arms

Saturday: Legs

Sunday: OFF

FROM

M U S C U L A R D E V E L O P M E N T . C O M

Chest Workout ,excersises and pictures

2008-03-26T15:16:00.002+01:00

Chest Muscle Workout - the Basics

Heavy Benching Isn't the Only Way to Build a Chiseled Chest. The heavy metal we push toward the ceiling is hardly the only exercise that builds, shapes, and sculpts a formidable chest. Developing a lean, muscular chest is an essential part of every weight training routine! Maybe it’s time to emphasize some of these basic and effective chest exercises:

Seated Chest Presses

This is a similar range of motion to the standard flat-bench press, except you are in a seated position. The benefit of this machine is that the weight is not bobbling around during the motion; it is stabilized and therefore works strictly the pectoral muscles. Grasping the handles, slowly extend your arms forward, straightening the elbows and squeezing the chest muscles.

Do not lock your elbows at the height of extension. Rather, slowly let the weight pull your arms in toward your chest. Concentrate on the negative, allowing it to tear the pec muscles. At a point where your hands stretch back to the plane of your body, begin your next repetition. Try 3-4 sets of 10-12 reps for a great pump.

Cable Crossovers

Clasping the handles on to the upper-cable stations, step one foot forward for balance while locking your elbows in a slightly bent position. Bring your handles down low, around your waistline, at a slight angle in front of you. Slightly bend forward and extend your chest, squeezing tight on the contraction. Holding this position, allow the weight to slowly pull your elbows back, providing a healthy stretch. Repeat the motion and try three sets of 10-12 repetitions.

Incline Flyes
Adjusting the bench to the incline of your desire, generally a 45-degree angle or so, and hold the dumbbells to your sides so your elbows are bent at a 90-degree angle. Slowly arc the weight toward the ceiling, bringing the dumbbells toward each other at the top as your elbows straighten out. Stop at a point where the dumbbells are about six inches apart from one another.

Squeeze your pectoral muscles together during the contraction. Begin the decline slowly, bending your elbows once again until they make a pair of right angles at your sides. Try not to let your elbows drop below the plane of your torso. Repeat the motion and try 3-4 sets of 10-12 repetitions per set.
If you’re trying to build a treasured chest, remember that the key you are looking for may just rest in the family jewels … or should we say, in your genetics. Often genetics are directly responsible for the limits you can reach with chest development. But if you’re bench-pressing 20 sets a week, looking for those instant results, just give it a rest. The key to an impressive chest may well be with cable crossovers, incline flyes, and seated chest presses.

High Cable Crossovers

This is an excellent movement to hit the lower pecs as well as the difficult to develop inner pecs. Good development of the inner pecs, of course, gives you that nice separation that is a hallmark of a first-rate physique.

Low Cable Crossovers

These are also great for hitting the inner pecs—continuous tension is the key here.

Bench Press (Wide Grip)

Extend your grip out on the flat bench press to shift the emphasis to the lower pecs.

Bench Press (Close Grip)

The mid-range section of this movement really targets the inner chest pretty intensely. Later in the movement, of course, the triceps and upper chest take over.

Decline Bench Press

These, of course, primarily hit the lower pecs hard. If you move your grip in a bit and really emphasize the top of the movement, you’ll get good stress on the inner pecs as well.

Dumbbell Flyes

if performed strictly, Dumbbell Flyes can hit the inner chest, though you really need to squeeze your pecs together hard to get the full effect. I like to alternate doing Dumbbell Flyes on the flat bench, incline bench, and decline bench.

Dips

The elbows-in variation place the bulk of the emphasis on the lower pecs, while the elbows-out style will pull the inner pecs more into the exercise."

EVAN CENTOPANI- symetry and great shape !

2008-03-26T14:56:00.002+01:00

Evan Centopani.

New star in the world of bodybuilding.He serves us super symetrical body, 100% of commitment and gives hopes that bodybuilding is upcoming years will be the sport of really great looking bodies and symbol of great shape.

What is epsiecally worth to mention....Evan as a kid was actually a fat kid.He underlines it often.He had problems to accept himself and the way he looked.Bodybuilding once again thanks to great,strong will became a way to accept yourself,and even more- a new way of life.

Just take a look on it:
Young evan.Kinda chubby sweet lil kid.

And here Evan after 5 eyars of hardcore training .

Enough to understand why this guy is so special?

He is also something that this sport really needs.Kind ,talkative guy.Fans gotta love it!

http://evancentopani.com

visit his website for more detailed info and Bio

Lee Priest signs with Muscular Development

2008-03-26T14:45:00.002+01:00

Lee Priest possibly wants to slowly get back on track again in the world of IFBB bodybuilding federation.Lee was banned from competeing earlier,as he never feared to talk about any topic.
With new MD contract fans will remind about Lee quite fast.

"The last time we saw Lee Priest, we were at the 2008 Arnold Classic, where Lee was standing in the MuscleMag booth greeting some fans. Today, Lee decided to sign a deal with Muscular Development, and judging from many rumors, it looks like Lee will be let back into the IFBB, and perhaps be allowed to compete at the 2008 Atlantic Pro. If he places in the top three there, then it is off to the Olympia stage. But first, he needs to be reinstatement into the IFBB.Congratulations Lee on your contract with MD."

Having Lee back again would be huge boost for this sport.Such influential and kind guy is surely something extraordinary.

LEARNING-nightmare ?supplementation and learning "supplements"

2008-01-06T13:01:00.000+01:00

For most of the people learning process is a nightmare.No matter if you are a student,or maybe a manager that learns new things.Usually the older we are,the harder it is to learn.
We probably all heard that if we train our mind constantly it works better etc bla bla bla.Yes it is all true.But still there are persons that have big problems to force themselfs to learn,like me for example.

In this really short article i would like to shortly enclose to You best imo,and offcourse natural and 100% legal dietary supplements that help to learn and make our brain work "smoother".

ALC-Acetyl l-carnitine-improoves mood,helps during depressive times,enlarges neurotransmission

Coffeine- we all know + check my article about coffeine in proper section.

Lecithine -source of choline

Magnesium-check article that i wrote earlier,in proper section

Omega-3 -hugely important for brain to work at all,and our diet usually do not provide enough omega-3.first effects noticeable after around 3 weeks of suplementation.And those are only "brain" effects. No need to mention how important omega is for heart health and to prevent all connected with heart problems.You can get it in every medicine shop and supplements shop.And i can add that every "clever" doctor will also recommend it,to everyone.

Thyrosine-damn,i must admit that it is really cheap,and when i tested it i didnt even expedcted that it will help me so much.I felt much better.much much better.Improoves our mood a lot,also you feel that you have more energy,therefore learning process is also much easier.I recommend thyrosine for regular supplementation for everyone.And again,this supplement is totally natural,made in natural ways,no "nasa" chemistry involved. Definitely check it

Merry Christmas everyone.

2007-12-24T19:48:00.001+01:00

Hi.
Today ,is a special day.
Not everyone of us is christian,not everyone of us believes in God.
But definitely such das as this one should be welcome in every culture,when we are kind and nice for everyone.Or at least we try.
Best wishes in upcoming new year for You and Your families.

Robert Piotrkowicz-IFBB World Champion !!!

2007-11-02T20:55:00.000+01:00

I am so happy with another news.

Poland,my country has really strong lineup with bright future as a bodybuilding nation according to most recent results.

Robert Piotrkowicz won overall whole competition,in his category,and in open category.
He is atm the main contender to become IFBB pro bodybuilder.

What is best...Robert came from "nowhere" he won a competition just ~3 years ago organizated by bodybuilding magazine in Poland and he won it.Since then,he is becoming one of the best bodybuilders..
Trully amazing career!

Olympia-results.

2007-10-03T11:14:00.000+02:00

For a lot of people another dissapointing results...Why?I will explain below.

1	Jay Cutler	USA	14	8	6	28
2	Victor Martinez	Dominican Republic	16	7	9	32
3	Dexter Jackson	USA	30	16	16	62
4	Ronnie Coleman	USA	48	21	20	89
5	Dennis Wolf	Germany	50	25	25	100
6	Melvin Anthony	USA	48	29	30	107

Jay Cutler won for the 2nd time in his career and in a row the title.I wrote earlier,that someone who wins olympia as history showed won it another time again .At least twice.I believe that it is cause by marketing and money issues,as it is creating another "hero" or icon of this sport.

But this time thats annoying for me and a lot of fans.Jay cutler as usual was trully huge.But quality of his muscles eduring contest was too low.As a winner I would place Victor Martinez,who had superb shape,or Dennis Wolf.One of them deserved the title.But again...Thats like in Ice skating.Judges give You notes ,and public not necesarry (or actually usually ) doesnt agree with that.

In this link You can see all competitors in all poses,and compare them accurately.
http://www.mr-olympia.eu/callouts/

Victor Martinez all the way..pity that judges done it again.

IT'S TONIGHT!

2007-09-28T10:47:00.000+02:00

The biggest night in bodybuilding.Mr.Olympia.This year it will be tight and hard.At least few competitors have enormous shape.

Here is the starting list.

1. Eddie Abbew (United Kingdom)
2. Melvin Anthony (USA)
3. Gustavo Badell (Puerto Rico)
4. Francisco Bautisto (Spain)
5. Darrem Charles (Trinidad)
6. Ronnie Coleman (USA)
7. Jay Cutler (USA)
8. Mark Dugdale (USA)
9. Toney Freeman (USA)
11. Marcus Haley (USA)
12. Will Harris (USA)
13. Phil Heath (USA) - nie startuje
14. David Henry (USA)
15. Dexter Jackson (USA)
16. Johnnie Jackson (USA)
18. Victor Martinez (Dominican Republic)
20. Ronnie Rockel (Germany)
21. Markus Ruhl (Germany)
22. Silvio Samuel (Spain)
23. Sergey Shelestov (Russia)
24. Vince Taylor (USA)
25. Quincy Taylor (USA)
26. Branch Warren (USA) - nie startuje
27. Bill Wilmore (USA)
28. Dennis Wolf (Germany)
29. Hidetada Yamagishi (Japan)

Here you will be able to watch mr Olympia live.
http://webcast.bodybuilding.com/fitshow/2007olympia/webcast/2007olympia.html

And here is the official schedule.
http://www.mrolympia.com/eventschedule.htm

Don't miss it!

I believe that the biggest contest in last 10 years is coming!This will be HUGE,namely.

Red tea- Pu erh

2007-09-23T21:38:00.000+02:00

After article about green tea,it's time for another Asian "invention" that adds quite much health to our life.

Briefly:

helps in work our liver
red tea lowers choleresterol
red tea stimulates digestion
Helps to loose unncessary fat
softens results "after alcohol" usage

Scientsists from USA noticed that patients that drank red tea pu erh,after month of usage lost from 3 to even 10 kilograms of fat!And most noticeable is fact,that during this period patients havent changed their diet at all.
Pu erh is also know from improoving mood during depressive period.So definitely worth to drink it everyday,preparation is same as with regular tea- so no problems with it.

Offcourse we cant believe ,and dobt believe please,that you can loose any amount of fat without bigger effort with just tea.But it definitely helps,and is a great ingredient of every diet.Always welcome.

And again a short note.dont trust in those hugely advertised drinks,that are supposed to contain red tea extract.Thats just not true,or half true.Just buy real red tea in herbs shop,or dietary supplements hop,or even in drugs store.

Green Tea - definitely worth to try

2007-09-20T18:22:00.000+02:00

Green tea has some superb advantages over regular tea...Especially for our health.

Scientists in Japan,where green tea was really popular, encountered much less cancer problems in society...

Thats because later they discovered substances in green tea-polyphenols.It makes green tea helping us to avoid cancer and is a great antioxidant.
Green tea also helps to lower cholesterol level and helps to regenerate our liver.
Some scientists also believe ( and they support it with tests! ) that green tea helpos to avoid flu ,helps to fight with "not so fresh breath" .

And now maybe something,that probably will be most interesting for most of my readers.

Drinking green tea speeds up fat burning process and helps to loose not necesarry fat.
Offcourse you cant expect it to happen in few days-there is no miracles ! But in longer period of time definitely you will appreciate it working.Thats sure.

And remember:

NEVER buy all those "almost green tea" with other flavours etc.Thats for suckers,and rarely have anything in common with real green tea...Also dont trust in drinks that are supposed to contain green tea extract.Thats bulls***.It justs looks good,but doesnt work.Personally i kind a like the way green tea tastes.So you also shouldnt have any problem with it.

But if you wont like the way it tastes you can always visit dietary supplements shopt and buy green tea in capsules.It is really cheap i must say.So I can recommend it to anyone.
So as You see,in really few short and understandable words,i wrote why it is good to drink green tea instead of regular.
Id doesnt cost a lot,it helps a lot,and doesnt require any more effort with it.
Conclusion?Simple ;)

Sex-some interesting facts/curio

2007-09-18T22:16:00.000+02:00

How important sex is in our life we probably all know.Because of feelings,love,and pure pleasure.
But sex has also few other great advantages for our bodies...CHECK IT.

Men's beard grows much faster if men often has sex.
One hour of regular sex means 360 calories burned
each longer kiss means another -"teen" calories burned
during sex blood ciruclates much faster,thanks to it we looks better,because skin with blood gets more nutrients.So especially our dear ladies-instead of spending money in SPA jump in the bed,forget about headache and lets get it done ;)
With regular sex We can prlong our life lenght,because during orgasm DHEA hormone level raises drastically.
Some specialists suggest that good sex in the morning is even better then jogging
Thanks to sex,our immunologic system works much better,and we are less prone to illness.
Scientists suggests that also sex has great influence for our mental and brain activities.Because during sex brain gets a nice load of oxygen.
Our sleep is much much better after sex and more relaxing.If you encounter problems with insomnia ,nice sex wil allow you to deeply relax,and fell asleep because of oxytocine is being released after sex.It makes us calm,chilled down.Thats especially why men after sex is sooo sleepy.Ladies offcourse also.

So my dear readers,conclusion is easy...Do I have to add anything more?

2007 Atlantic City Pro Men's Bodybuilding Results

2007-09-17T01:25:00.000+02:00

Hi guys.
As you know(or you will know from now ) mr Olympia is getting really close.Some bbuilders still search for they invitation card,by winning or getting good places in other contests now, to get invitation for Mr.O.Such contest is Atlantic City,definitely.Here are the fresh results below.As you know,recently I started writing such "news" posts,as it might get You more interested in this beautiful sport.

ATLANTIC CITY TOP TEN COMPETITORS STANDING

1 Johnnie Jackson USA
2 Darrem Charles Trinidad
3 David Henry USA
4 Melvin Anthony USA
5 Craig Richardson
6 Chris Cormier USA
7 Quincy Taylor USA
8 Faoud Abiad Canada
9 Hidetada Yamagishi Japan
10 Troy Alves USA
Johnnie Jackson-Winner
Darrem Charles-2nd place

Dorian Yates -'Blood and Guts'

2007-09-16T11:55:00.000+02:00

As i promised earlier,it's time for another great bodybuilder,to get his place in my "bodybuilders" category of articles.
Dorian definitely deserved his almost legendary status.I believe that if you would ask anyone interested in this sport,to name few icons,he would say Coleman,Schwarzenegger,and most probably Yates.Schwarzenegger-because actually from him bodybuilding madness spreaded all over the world,Coleman -because he won Mr Olimpia 8 times,and Yates,because he created a physique that determined this sport for next years,and it lasts even now.
Yates revolutionized training in this sport.Before him most popular was "arnold style "training with almost whole days spent on gym on various training plans.Dorian's plan was named 'blood and guts' ,simillar as his movie released later with this training.His style of training advocates several different exercises and few sets for a bodypart allowing it to be hit from all angles for optimum development. He believed that muscle damage could be caused in a shorter period of time with the proper intensity rather than working out for extended periods of time.
Also this "macabrical" blood and guts term is perfect for it,because Dorian believes (same as me) that workingout in hardcore oldschool gym with "basement" climate gives you the mental edge to overcome pain and "kick it" harder,to become larger and better.
Dorian won mr Olympia 6 times,and his backs even today seems to be enormously developed.
Yates road to fame and glory might be a great scenario for a movie.
From a bully who had problems with law,thanks to bodybuilding he became world class champion.Nowadays Dorian still keeps good shape,he takes part in plenty of seminaries,he created his dietary supplements brand .

Bodybuilding titles

* 1985 World Games, 7th
* 1990 Night of Champions, 2nd
* 1991 Night of Champions, 1st
* 1991 Mr. Olympia, 2nd
* 1991 English Grand Prix, 1st
* 1992 Mr. Olympia, 1st
* 1992 English Grand Prix, 1st
* 1993 Mr. Olympia, 1st
* 1994 Mr. Olympia, 1st
* 1994 Spanish Grand Prix, 1st
* 1994 German Grand Prix, 1st
* 1994 English Grand Prix, 1st
* 1995 Mr. Olympia, 1st
* 1996 Mr. Olympia, 1st
* 1996 Spanish Grand Prix, 1st
* 1996 German Grand Prix, 1st
* 1996 English Grand Prix, 1st
* 1997 Mr. Olympia, 1st

Impressive,isnt't it?

Jogging - nice way to improve your shape

2007-09-13T21:11:00.000+02:00

Joggining is one of the most simply sports available for everyone.And in my oppinion deffinitely one of the more entertaining way to do "cardio excersises".Is there anything better to start a day with a jogg ,when air still is quite chill?

Offcourse you can also jogg in the evening.but from my experience,I know that sometimes after joggining in the evening I was way too "impulsed" to just lay in the bed .So definitely,joggining in the morning is a better option,that wakes you up,and gives a healthy mind for the rest of the day.

Also,if someone is trying to loose some fat,joggining in the morning will be a better option,because with an empty stomach after night (yes,thats hugely important,no food before joggining if you want to loose fat,in the morning!) there is no glycogen in muscles,so body to move have to simply use fat reserves.And joggining ,in such way,definitely is superb way to improove overall look really fast!

Some jogging tips? SURE.

shoes,or actually running shoes/sneakers.Most of us is forced to run on asphalt,or concrete surface.Thats poses a danger for our knee joints,especially if we whey more.In such case it is great to choose soft comfortable shoes,with a amortization.Such shoes are widely available in sport shops.
surface.as i wrote above,not everyone of us has possibility to run on the beach sand,or on running track.therefore it is important to choose adequate shoes for used surface.
clothing.should be aprropriate for weather outside.i love sport hoods with nice material pants,in colder days dont be afraid to wear cap on your head.
to keep you motivated,you can keep noting your results,the distance you covered etc .
remember,joggining is not a sprint.Jogging means rather a faster walk,then a run.Trotting,with a leisurely pace.And actualy it is the best tempo to keep body healthy.
start your adventure with joggining from shorter distances,and time you jogg.increase it with experience gained everyday,add some minutes,distance,when your improving shape allows it.Dont push too hard.
Drink mineral water,without gas offcourse.As drinking mineral water with gas is totally retarded.Breathing is about to exhalce CO2.So why you should poison yourself with CO2 on purpose?
And really important-Remember always to strech your body.Stretching minimize possibility of any injury.

Important minerals-MAGNESIUM

2007-09-11T12:48:00.000+02:00

Magnesium -trully one of the most importan minerals in bodybuilder life.But not only.Actually in a life of everyone.In few lines below I will try to briefly explain why.

Magnesium takes part in "ATP around" reactions in body,that are responsible for overall body energy.
Magnesium activates enzymes responsible for carbs and fat processing.
Magnesium takes part in protein synthesis.
Thanks to magnesium our body can rebuild tissues as our genetic code says.
Magnesium speeds up regeneration after workout,training and other exhausting activities.
Stessfull live in modern time causes higher magnesium usage in our body.
Low magnesium level in body causes muscle spasms,blood hypertension,arythmic heart work.
It's prooved that low magnesium level was noticed when heart attack occured.

Personally i can recommend to everyone a cheap suplementation:
So called ZMA (from Zincus,Magnesium and vitamin b6) contains those minerals that are trully needed because of mentioned above reasons.Also ZMA taken right before sleep helps with a nice ,deep,healthy sleep.I really recommend it to anyone who suffers with insomnia or other sleeping problems,and is for example exhausted after work.ZMA should be available in dietary supplements shop nearby where you live,or in medicine shops (drugs store etc,depends how you call it in your country).On picture in the below of the article you have an example of ZMA .
Dont be afraid to ask for such product in dietary supplements, shop even if you not train,this is for everyone .

Female fitness and bodybuilding.

2007-09-10T12:02:00.000+02:00

Hi everyone.

This post is directed both to males and females.
Have you ever met with a girl that wanted to look better/loose some fat/improve body shape and she avoided as fire a gym workout because she was worried that he will become too muscular and look like pro bodybuilder?

Definitely.

I also had such conversations.I can say to such girls: Dont believe in this bullsh**.
Simply,women on the gym cant build muscles as big as men muscles because TESTOSTERONE is not a major hormone in women body.And testosterone is a hormone that determines muscle development.So in conclusion,one more time:FEMALES DONT HAVE TO AFRAID AND AVOID GYM WORKOUT.

And what such workout can give to You dear ladies?
-by developing a little bit chest muscles your breast will look more tasty and "pushed up"
-you can obviously loose not needed fat if you have such desire.
-if you suffer "flat bum" you can train appropriate muscle and make your "bottom" look great.
-and obviously much more with every single muscle that you want to focus on.

Not mentioning the fact that training is addictive (and its a healthy addiction) because body after workout with weights produces more endorphines (hormone that causes/makes fe. "love" feeling,makes you feel great and makes actually all euphoric feelings in body ! )

Today when we all are in a big rush and stress,in later years,such training might be a thing that gave you few extrea years of life...Worth it? Definitely.Also no need to mention how proud and happy would be your partner .

I can also say from my life,that i met quite few girls on gym.And believe me,their body was a pure art.Just like a "lady from tv screen". And actually such look is available for everyone,who wants to sacrifice a bit of time and hard work !.

So to sum up.I encourage every lady that wants to do something with herself,to visit local gym,or even better THERE ARE ALREADY POPULAR GYMS JUST FOR LADIES,and consult trainint routine with trainer and start working out.
Offcourse another great option is typical fitness training,also available in most of the gym clubs.

Mr Olympia getting closer and closer

2007-09-08T15:22:00.000+02:00

As probably every bodybuilding and fitness fan knows it-mr Olympia is greatest and mots prestigious such contest on earth.Last year mr Olympia bringed us new champion - Jay Cutler.
Who will win this year?

There are already few contenders.Most obvious one seems to be Jay cutler again,as usual in this contest champion was on throne at least 2 times.BUT this year definitely its going to be tight.Rising star Victor Martinez,Silvio Samuel,always huge Markus Ruhl,and offcourse Ronnie Coleman surely gonna make it a close contest.Also improoved Troy Alves,with adding some size .
Dexter Jackson also at last started to progress again after some "lazy time" imo.
Marvelous physique has also Johnnie Jackson,but his legs are spoiling overall look.definitely still to small.
Below a little gallery :
Silvio Samuel

from left:Victor Martinez,Dexter Jackson,Troy Alves

Markus Ruhl-real beast

Workout Clothes

2007-09-05T11:09:00.000+02:00

For some of you this article might seem to be odd,strange.Many guys thinks that clothes in the gym are just a piece of overall "image" . Sometimes,when I see guys with expensive ,nice clothes on the gym, I have no doubts why some people think like that.
BUT.
There is also something like REASONABLE clothing.And I dont have in mind style,but destination of certain clothes.

Personally i simply love Rag Tops (kind a large "T-shirt" with longer sleeves covering elbows) in combination with nice material sport pants.

Why it is so important,and why such clothes?In few shord words:

It helps You to keep muscles warm.

Warm muscles mean you can use bigger weight earlier and make training more efficient.

Warm muscles means warm JOINTS .Thats hugely important!When joints are cold they are scraping.It Is like with engine in a car.Ir works best when it is warm,because oil can circulate better and avoid scratching.Simillar situation is with our joints!Thats definitely by far most important.I saw so many young lads lamenting about their joints.But they never thought earlier about proper clothing.

Warm clothes help to avoid illness

Proper clothing helps to keep muscles warm between each series and excersises when you rest for a minute or two-thanks to good clothes you keep them ready for a hard hit in next series.

Below (and in the beggining of the article)you can see some examples of good clothes,covering joints,elbows,knees.Those most exposed and crucial part of body in terms of clothing on gym.Such clothes maybe are not most trendy,but definitely most "profesional" and adequate .And you will love the comfort it gives You.Definitely such clothes are comfortable to wear and training.

I like Rag Tops so much,because typical "hoods" with long sleeves are not comfortable and dont allow you to perform full,comfortable movement during excersise.Rag tops have sleeves with good lenght and thats not disturbing.

Caffeine Report -briefly

2007-09-03T21:35:00.000+02:00

Caffeine enhances our mind performance by blocking adenosine receptors, which informs our body about "sleep need".

250 miligrams of caffeine (2 strong cups of coffee) might push our body to produce 3 times more adrenaline .Also body produces more dopamine .

Scientists from Journal of American Medical Associacion prooved that caffeine is not a reason of blood hypertension (high blood pressure)

Caffeine is addictive.The more we consume caffeine,the harder will be to put it down.If body wont get enough caffeine it will for first days react with headache etc.But it will stop after few days .

Caffeine softens pain after really hard workouts (but if we abuse caffeine this effect will not be so noticable)

Caffeine helps to burn fat

The consumption of caffeine causes a short-term increase in the urinary excretion of calcium and magnesium.Therefore some dietary supplements with those minerals are welcome

Gym ethics-do you know them?

2007-09-02T11:46:00.000+02:00

Safety

Safety is always a primary consideration. All gyms can be potentially dangerous. If you are mindless and inattentive, intoxicated (drugs or alcohol) your chance of hurting yourself, worse, hurting others, is a very high possibility. Never lose your concentration, always stay alert.

Prevention is the spirit of safety. Minimize the possibility of all accidents. Always put the equipment that you use in its proper place. Don't act like a small child, put away what you use. The ignorance of arrogance has no place in a gym environment.

Don't throw plates, dumbbells and bars around, very bad for the equipment and you could hurt someone else. Respect the equipment as if you paid for it. Use towels to clean off the benches and machines after use. No one wants to slide around on the seat, plus it's unsafe.

Clean off your perspiration. Proper attire is a must, don't offend others with foul smelling clothing. Bare feet in a gym is not safe or pleasant for others.

Personal Space

Do not intrude on others. Give space and privacy to their workout. Be polite and ask: are you finished? Or, how many sets do you have left? Thank you. Our words, too are expressions of our spirit. The most important element in a conversation is to be sincere and speak from the heart.

Never use foul language in the gym. Foul language makes you ignorant, for your lack of vocabulary to express yourself.

Respect

Do not criticize others. Does the mountain laugh at the river because it is lowly? Does the river speak poorly of the mountain because it can move about? Everyone has his own qualities and acquires his own place in life. Paying attention to your brother's faults only doubles your own.

Always ask first: how can I help? Conceit is brought on by shallow thinking and cheaply bought compromise with your ideals. Respect others, even a one-inch worm has a half- inch of spirit. Treat all men, especially a woman with respect and they will respect you.

Never become needlessly angry, remember, those who anger easily lose courage at important moments. Do not show your strength without good purpose. Energy without consciousness is violence.

Cultural and social norms are different all over the world. However, gym behavior, attitude and ethics is always the same, no matter where you are in the world. Quiet, loving and fearless is the way of the masters.

It is my wish to make of this priceless gift of life something truer, stronger and happier. So that we can walk courageously through the world and make our contribution for its betterment.

Bodybuilding Goal Checklist

2007-08-30T23:25:00.000+02:00

Great and simple article from personal trainer Shawn LeBrun.Loving it.Shows what edge can give you propr thinking and a bit of self esteam .

Desire - Desire is the force that drives you towards your bodybuilding goals. It is what motivates you to endure those intense, physical workouts. You have to want your goal badly. If you don't want it, believe me, nobody else wants it for you!

Belief - You must believe, without a doubt, that you can achieve your bodybuilding goals. Belief is the foundation of success.

Write It - Your goals need to be written, or they are merely wishes. If a goal is worth setting, then it is worth writing. Write it in as much detail as possible.

Determine The Benefits - Why do you want this goal so badly? If you cannot think of a good enough reason, is it worth going after? Make a list of all the benefits you will receive from achieving your goal.

Analyze Your Current Status - Where are you currently in your bodybuilding endeavor? Until you know where you are now, you will never know where you need to be. The most detailed map in the world is useless if you do not know your current location.

Set A Deadline - When do you want to achieve your goal? On most goals, you need a deadline, or you will not strive to achieve it in a timely manner. Deadlines create a sense of urgency.

road block Identify Obstacles - Be prepared to face hurdles along the way. But if you are prepared to handle the worse, everything else that comes your way is a walk in the park.

Identify The Knowledge You Will Need - We often must learn new things to completely accomplish our goals. Whether it is a new program or a textbook you are reading, identify the knowledge you will need to know in order to reach your goals.

Identify People Or Organizations To Assist You - We often need others to help us get what we want. And we should reciprocate the process; help others get what they need and want. Don't be ashamed to admit you need help achieving your goal. Surround yourself with people that have a positive impact on your life. Get rid of those who don't.

Devise A Plan - Put down, on paper, and in detail, how you are going to achieve your goal. Put down the activities you will need to get involved in so that you reach your goal. Most people do not have a fitness plan devised, they just wander from machine to machine, exercise to exercise. Develop a plan to get to where you want to be.

Create A Mental Image - Imagine your goal already attained. Create a crystal clear picture of you enjoying your goal. The more you think about enjoying your goal, the more your subconscious begins to work and move you closer to the attainment of your goal.

Resolve Never To Give Up - Finally, resolve to never, ever quit. You must determine the price you have to pay to achieve your fitness goals, and then resolve to pay that price. Be persistent and determined to reach that finish line. You will be a much stronger person for it in the end.

The more of these items you can include in your routine, the closer you will be to success in your bodybuilding endeavors.

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I must say it really works.Some people think that all this mental "bla bla" is just a crap.But...try it on your own.Thats definitely a first step on the road to succes.Overcoming yourself.

Ten Things Fitness Teaches You About Life

2007-08-28T21:31:00.000+02:00

Another nice article ,this time by Maria Kang .

#1 Develop Good Habits

In order to achieve success, you must develop good habits. We are creatures of habit. Fitness isn't just something you do in order to look great and lose weight. Fitness becomes part of your lifestyle: it becomes habitual for you to work out every week and challenge your body weekly. If we develop good habits, success becomes natural.

#2 Moderation

Everything in life is good in moderation. You can't diet 365 days of the year, and its good for your body to get a week off from exercise once in a while. It is only when things become excessive: eating too many carbs, drinking too much alcohol, working too much: is when things go bad.

#3 Consistency Is Key

Consistency is key. Some weeks you work out five times a week, sometimes only one. The key is to remain consistent in your workouts in the long run. In life you should never let go of things that are important for you, remain consistent regardless of the situation or challenge.

#4 Prioritize Your Life

Prioritize your life. Take a step back and re-assess what's important to you. Fitness is part of our life because we understand that our health and our body improve the quality of our life. Everyone gets busy. We are faced with deadlines, overtime and stress.

However, regardless of how demanding our professional and personal lives are, we should always prioritize what truly matters.

#5 Quality Not Quantity

It's all about quality not quantity. It's not how long you work out, it's how hard, focused and intense you are when you do. Similar to Fitness, in life, having an abundance of material wealth won't necessarily provide happiness, however; the quality of the people and experiences that make up your life will provide happiness.

#6 Care For Yourself First

Take care of yourself first. By focusing on your health and prioritizing your nutrition, you are taking care of yourself first. In doing so, you are now more capable to contribute to your friends and family because you did something small that was positive for yourself.

If you are physically, mentally and spiritually stable, you can give more to those you love.

#7 For Every Action, There Is A Consequence

For every action, there is a consequence. Training takes dedication, commitment and sacrifice. Constantly re-strategizing your fitness goals takes long term visualization. Every choice in our life has a consequence, by understanding long term results we can make better, rational choices today.

#8 If You Fail To Plan, Plan To Fail

If you fail to plan, plan to fail. If we want to achieve something great in fitness, we must understand nutrition and exercise. After understanding how each component is important, we can better execute. Like any life situation, you must first understand what it takes to get somewhere and then go!

#9 Be Open-Minded

Be open-minded. New studies in nutrition, exercises and health related diseases are always coming out. Understanding the body and the way it functions takes years and years of comprehension. Our knowledge in anything is always limited, once we feel that we know it all, we limit the opportunity to continue learning.

#10 Focus On The Travel, Not The Destination

Focus on the travel and not the destination. There is always a challenge ahead ... there is always a weight we want to lift or a muscle we want to define or ten more pounds we want to lose. As we continue to grow with age, new challenges in our health will arise.

But in order to enjoy life, we must enjoy the process of it and not focus so much on the destination…because once we get to our destination, there is always somewhere farther we want to reach…this desire to resist complacency is what creates success.

QUIT SMOKING NOW!

2007-08-25T14:52:00.000+02:00

The number of bodybuilders or fitness enthusiasts out there who smoke is surprisingly high. I've seen many gym patrons having a post-workout cigarette instead of a shake or I run into them at a bar and see them lighting up every time they go to suck back a cold one. I myself was one of these people, I smoked for close to 10 years, many of those years while playing multiple sports and bodybuilding as well. And although I was seeing gains in the gym, I still had a major flaw in my lifestyle, I was a "pack a day" smoker.

Shortness of breath and low stamina were the worst, and later I would find out that my gains would have been even greater had I not smoked. But never the less I did end up quitting, for any of you on here who do happen to smoke, even just casually, I urge you to stop.

Here's How I Did It

Find a reason to quit! If it's to save money, look better or smell better, just find a reason. No matter how trivial the reason may be, any reason that will cause you to quit is a good one.

1. Stop Right Now! Don't set a quit date because too many times I've set a quit date and ended up pushing it back to the point where I had smoked another week/month/year and so on. If you want to quit, no time like the present.

2. Get Rid Of All The Cigarettes Around You! If you have a carton or a couple of packs in your house, get rid of them. It's too easy to say, "Well, I'll just smoke this last pack." Then before you know it, you've started smoking again. This may be hard if you live with someone who smokes, in this case they should keep them away from you and be supportive of your needs.

3. Avoid Cues To Smoke! If you always smoke at the bar, don't go there for a while. If you always smoke with a beer or coffee, stay away from those two. I had to give up beer for a while, but sooner or later you'll be able to have a beer without the need for a nicotine fix.

4. Work Out! Hey all of us do this already, so we know about the flood of endorphins we get during exercise. Something we definitely want in absence of our favorite stimulant.

5. Replace Smoking With Another Activity! I chewed gum. Whenever I had a craving, I chewed a piece of REGULAR gum! Those quit smoking gums are nasty! Try to find something that you can do to replace your habit like chewing gum or drinking a glass of water.

6. Think To Yourself, "I will not have a cigarette today" rather than, "I will never have a cigarette ever again." It's easier to take things one day at a time than telling yourself that you will never have something ever again. Pretty soon those days add up and they'll turn into years of smoke free living.

After I Quit

After I quit, I noticed a difference within a couple of days. My taste buds were back and I could actually smell again (Which is both good and bad). Within a month I had gained an additional 15 lbs. which was good because I had been lifting the whole time, so most of the gains were muscle. I felt a lot stronger in the gym and my stamina was good. Smoking has been known to raise cortisol in some people, there by depriving them of better muscle gains. Plus, the lack of beer in my diet probably helped out as well.

For a while, I was a social misfit, a hermit of sorts, but the pros definitely outweigh the cons. Now, I can have a beer and hang out with people who smoke and not be tempted. There are times when I really want to have a cigarette, but those cravings last no longer than a minute. If you do slip up and smoke, get back on the horse and quit again. It took me numerous times of trial and error to actually quit, so don't get discouraged.

As bodybuilders and athletes the effects cigarettes on the body can be extremely counterproductive. Indeed, the greatest thing I ever did to further my progress was to quit smoking. I haven't had a cigarette in a year, not a single one, don't fall into the trap of thinking that "One cigarette won't kill you!" It may not, but the problem is, that one cigarette could turn into a pack every day.

For those of you who don't smoke, I envy you, don't ever start!

Michael Quon
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Superb article I must say.What can I add...

HAVE YOU EVER SEEN A PERSON THAT IS FADING AWAY BECAUSE OF CANCER?

I saw such person.It was my grandfather.From a quite muscular as for his age guy he became because of cancer a skeleton...I would even post here pic as i had pic of him few days before he died to show you how horrible and sad picture it was...I think thats would a best cure for everyone to stop smoking this crap.Its drama when doctor tells you about prostate cancer.and few months later your whole body is "cancered" (thats how it was with my grandfather..from prostate to whole bones cancer...he couldnt move because of terrible pain,we had to carry him to toilet and wash him because it was too painfull etc....think about that.Few months later he died in terrible pain with scarry and sad grimace on his face.