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Kai Greene | Why I will never be a weightlifter?



One of the most suitable person on the planet to provide advice and comments on sport for which he lives.

The famous Kai Greene has also made a comment about weightlifting, which many often confused with bodybuilding, so much so that their workouts are based on single throws of heavy weights, wanting to have a maximum big muscles.

“I will never be a weightlifter,” said Kai Greene, who then tried to explain the difference between these two concepts to all those who do not know:

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Workout results | Motivation | bodybuilding quotes



Workout results | Motivation | bodybuilding quotes


When you see a result that is the best motivation. Be your own motivation. Every beginning is difficult, do not give up, the results will come.
Motivational pictures and quote Arnold Schwarzenegger.

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Think big, get big | Bodybuilding Quotes


Think big, get big | Bodybuilding Quotes

you think big,you get big!

Arnold is more than any bodybuilder contributed to this sport.

Arnold and his strong will have achieved what was intended, and that’s what made him to be the greatest

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SYNTHOL FREAK | bodybuilding clowns
This is the most foolish shit you will ever see!
Always train naturally, never use synthol, this is too stupid.
It is an honor meeting you with this Really unique – fools of the human race.

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All about creatine | awesome body



All about creatine | awesome body

In a sea of ​​sports supplements, it’s difficult to decide what to buy, in what form (tablet, capsule, liquid, powder …) and how and when is the best time to apply a particular supplement. One of the most common supplements is certainly creatine …

Creatine is nitrogen compounds that naturally occurs in the liver of a combination of 3 amino acids: glycine, arginine and methionine. In humans, the vast majority (approximately 95%) is stored in the form of phosphocreatine (creatine phosphate or CP) in muscle, and smaller amounts found in the brain, liver, kidney and testis. Once stored, creatine is transported into the brain, heart, and muscle tissue to be used as an energy source. Although it varies, the human body contains about 2 g of creatine. In addition to the internal synthesis of creatine can be entered through the diet with foods primarily of animal origin (some species of fish, red meat).

Bodybuilders and other athletes take creatine for several reasons. To start creatine serves as a backup power source when the level of ATP falls (briefly creatine plays a primary role in the regeneration of ATP). When the level of ATP falls keratin restores break the chain of ATP and helps to continue the intense muscle work, and that’s what every user creatine first notes – increased izdžljivost during intense training.

In addition to energy, the athletes using creatine for another reason: to increase muscle mass! Creatine causes what is called a volume increase of muscle cells. Basically, the more creatine stored in the muscles, the same will hold more water. This increased the amount of water that makes up its muscle size and strength. What is great in the matter is that for this effect are not needed Sunday. Usually, but after the filling step (which in the recent times longer recommended) obtained between 2 and 5 kg of additional weight.

The third benefit of creatine for athletes increase strength. This is an effect that is at least understandable but very welcome. Most users reported an increase in power from 15 – 25% after only a few weeks of use! About 95% of creatine is stored in skeletal muscle.

Which form of creatine choose (tablets, capsules, liquids, powders, …)?

There are many different kreatinskih products, and you avoid them all. Should you’ve creatine monohydrate. You do not need anything that is combined with creatine monohydrate, or you need any other form of creatine, do not need a product not containing creatine or creatine with taste (actually completely without taste and smell), or you need creatine capsules .

How to use creatine?

In each of creatine is essential solubility, if creatine enters the body undissolved can cause nausea in his stomach. So before using creatine should be stir to dissolve in water, it is best in warm water because it melts the best, and to make the most out of creatine is taken 5g pre-workout and 5g after training all depends on the individual needs .

Creatine monohydrate (creatine monohydrate) is the first creatine manufactured for bodybuilders. Monohydrate is a pure form of creatine that is commonly found in many pre-workout and post-workout products. Adding creatine into your muscle cells will be able to train more intensely and for longer which will result in a greater muscle mass.


Creatine monohydrate will help you to:

  • Improve endurance and stamina;
  • Speed ​​up recovery after training;
  • Encourage the development of lean muscle mass;
  • Hydrates muscle tissue;
  • Improve the flow of nutrients to the muscles.

Use monohydrate

Creatine monohydrate can be used in two ways. The first way is charging creatine. This method is good for beginners who have not yet met with creatine. This method is based on the filling of muscle creatine saturation. During the first 4-7 days taken 20-30 grams of creatine per day. You can mix it with juice or water. After the filling is used 5-15 grams per day to maintain muscle saturation. Another method is taking creatine for an extended period, as a supplement creatine take 10-15 grams a day.

For best results, use creatine with dextrose (glucose) 30 minutes before training, and days when you do not train you use it in the morning.

Side effects

The most common side effects when consuming creatine as an additional means (overdose and a little water) are stomach discomfort and slight dehydration. But with a daily dose of 20 g or less will not occur no adverse reactions. As with other resources to supplement the diet, and here it is advisable to increased consumption of water.

People with diabetes and / or kidney disease should also avoid taking creatine. Studies have shown that taking supplements can worsen certain cases. Also, taking a higher dose than recommended can cause kidney damage and increase the chances of developing kidney disease or damage. To be sure, consult your doctor before beginning therapy, which includes creatine.

Those who take creatine to build muscle mass should contact your doctor before taking this or any other additions to make sure that there is no danger to health.

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Arnold Schwarzenegger | The secret of perfect biceps!

The secret of perfect biceps


Arnold Schwarzenegger Biceps ie GUNS as they were called at that time are probably best known in human history, and rightly so. The scope of the hand that was almost 56 cm was not only the largest at that time (late 60s to mid-70s), but had the most ideal form of that era. Arnold kept to two things: simplicity and brutality. Worked exercises in building of large mass and isolation exercises for biceps.

Arnold’s favorite exercise for the biceps and the mass of the first small muscle was Cheating barbell curls ie cheating standing biceps curl with rods. This mode is used even when he was a teenager. “Cheating on a standing curl is only an exercise in mass,” one said when asked. He also loved to work and biceps curl with a dumbbell incline bench at 45 degrees to ensure the maximum extension of the biceps for maximum effect.

Shock your muscles to make a great. Arnold has always believed that the body is incredibly adaptable and can be used on the same load. He knew that even if training at a very high level of intensity will cause any new gains if everything is done the same way, with the same routines every day. Arnold was advised to “shock” the hand of all the tricks: add weight, add reps and sets, speeding up the training and reduction of rest, do new exercises even invent it.

The perfect technique. To completely isolate the biceps muscle when it comes to the crease, Arnold would advise beginners to perform the movement with his back against the wall. He believed in this movement only hands need to work and that any other muscle if you join in isolating the biceps negated this effect. He also worked rotating movement of the longest range of motion. “When you work rotation must bring your arms straight up to the shoulder. If you change the line millimeter, internally or externally, taking stress off the biceps and you will not get the same results.” Arni said.

FOCUS. Be concentrated on each repetition of each set is something that Arnold was the most important! When he practiced and was maximum skocentrisan unilateral Nothing could interrupt or distract. The head had a vision of how the body wants to have and believed that this simply means thinking favors to grow more muscle. “In my mind I saw his biceps as mountains, unbelievably great, and I imagined lifting huge amounts of weights with the superhuman muscle mass” was one of Arnold’s famous sentence.

One of the famous statement of the legendary Arnold was “Put your mind into the muscle because the power of the mind can not be underestimated.” In today’s era of the great Kai Green in the power of the mind is the most important thing in bodybuilding.