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Roelly Winklaar | Motivation | Poster


Roelly Winklaar | Motivation | Poster

Roelly Winklaar freak who will one day shine as one of the biggest hits of modern bodybuilding. It is not without justification, after all talking about a man who entered the Olympia top 8 and overpowered Big Ramy. It happened at the most competitive contest of all time. Hands that are certainly on the short list for best ever, better fit on his shoulder improved. The legs are massive and unique shapes. The chest is becoming fuller, belly is actually expressed, and his back from each event better and better.

That’s why we made a motivational poster, to remind all of Roelly Winklaar before Mr. Olympia 2015.

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Uncrowned kings of bodybuilding


Uncrowned kings of bodybuilding

We all know the great thirteen that prides itself with Sandow statuette as the supreme award of professional bodybuilding. But attention should be paid to those that have never reached the glory, but they should have …

1st Kevin Levrone


The Maryland Muscle Machine’s icon of his time. Described as a “cool guy” premium proportions was the best in its variation side chest pose. Shoulders as mountains and hands which are not many could boast made him challenge for absolutely everyone. He has won numerous professional competitions, there were rumors about a possible Olympia title. He knows what it’s like to have a silver or gold medal is still somehow a step ahead. Kevin everyone knows and very specific method of preparation, and the fact that a good part of the year did spend almost all of the resting and then a few months before the competition, “put in the maximum speed”. For many today, Kevin one of those who were able to carry Olympia title and it’s hard not to see why not.

2nd Flex Wheeler


Kenneth Wheeler was perhaps the greatest potential. It is said that in some competitions had not had any real preparation, and always tearing up the stage. Nicknamed the Sultan of symmetry. All on his figure was as crossed out from the opposite side. It looked like a nice transition between the old and the new age, and although he was not on the level with a huge, never looked small. The biggest clash had 98. It was a historic night in which they remained standing only Flex and Coleman, as at the end of all, we all know it.

3rd Shawn Ray


Sugar Shawn Although small, it was dynamite in every sense. He won the competition and the fans, dealt with self-promotion. Shawn was everywhere, except at the top of Mister Olympia. Several times well shook the throne of Dorian Yates, and out of shape never appeared. Master posturing and theatrics – videos of his routines are now the most watched on YouTube when it comes to presentation on stage. Shawn Ray has left an indelible mark on bodybuilding, and that Sandow that time went to him, sport might have been different!

Of course, there are bodybuilders who were able to knock down the occasional king of bodybuilding, but when it comes to the recognition and effective career, these three are far above the rest of the pack. Flex, Levrone and Ray have set standards that are only Mister Olympia could overcome!

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Innovative bench version | No need for Spotter


Innovative bench version | No need for Spotter

We know that if we want to build muscle strength and sometimes we have to push to the maximum limits of our bodies. Some exercises allow you to do them completely safe and at the same time you go to failure, however, some exercise is not the case. Bench Press is one of these “unsafe” exercises, but also represents one of the basic exercises that we all perform when we go to the gym.

What happens when you want to put on more weight rod, but none of your friends that you usually spotter is not there? You start to lift the weight, but before you become aware of the situation your chest, shoulders and triceps are failing and staying alone in the fight for survival. It no longer has to be the case because the inventors have made a decision that could potentially save the person’s life. The solution is called – Maxx Bench.

This version of the bench press allows you to get the most out of your last repetition, while keeping themselves do not run the risk of possible injury. Watch a video about Maxx bench.

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Bench Press tips to lift more | Fitness and Bodybuilding Expert

Bench Press tips to lift more | Fitness and Bodybuilding Expert

These 4 powerful little mental “tricks” could help you add an immediate 20% more to your bench press and break a new personal record!

Bench press power tip 1:

Focus on your body…not the bar!

When you’re benching, try to actually push your body away from the bar…not the bar away from your body.

This trick works for the same reason when doing pullups, you focus on pulling your elbows down.

Your brain sees the bar as an inanimate object outside of your control and it understands that the bar may “win”.

But your brain sees your body as an “ally” and “within your control”…

…and is much more confident in your strength when focusing on moving your body.

Bench press power tip 2

“Pull” The Bar Apart!

As you’re lifting the bar, try “pulling” it apart as if your hands were moving away from each other.

Your hands don’t actually move…you just want to grip hard and imagine “stretching” the bar longer.

This calls into play more “stabilizer muscles” to give you extra power in your upward movement.

Bench press power tip 3

Visualize The Bar Going up!

Do you know this “spotter” trick?

Whenever you’re spotting someone on the bench press and they’ve hit a sticking point, most of the time all you have to do is place 2 fingers under the bar and it magically seems to raise again.

No…you don’t have the world’s strongest fingers!

It’s simply a total mental “mind f’er” where the lifter “thinks” he’s getting help with the rep…but is actually doing it all on his own.

You can do this by yourself (or with a partner) just by visualizing the bar constantly moving upwards.

When you reach that sticking point, play a mental movie in your mind and vividly SEE the bar raising.

Your body will “believe” what you see and respond by making your “movie” a reality!

Bench press power tip 4

Look To Your Dominant Hand!

Another “sticking point” destroyer…

Once you reach the point where the bar stops its ascent and you think you’ve been defeated, look (without turning your head) toward your dominant hand (the one you write with).

This is yet another mental “trigger” for your brain to associate strength and power with what it perceives as your strongest assetts in your “bench press battle”.

Well, there you go!

Bring your brain to your next chest workout and load up a few extra plates because you’re guaranteed t leave your wimpy old record in the dust once you try these easy tips!

By The “Muscle Nerd” Jeff Anderson – fitness and bodybuilding expert and author of the Optimum Anabolics program

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The difference between dips for chest and dips for triceps


The difference between dips for chest and dips for triceps

There are two types of dips on the parallel bars, and it is important to know the difference of these two exercises. The first kind of dips is designed for chest and one for triceps. Because both of these exercises belong to the group of complex exercises, it is recommended that they be part of your training program.
Dips is an exercise that you can do with their own weight or with additional load (depending on your strength and readiness).

The main difference between dips for chest and dips for triceps lies in the depth of the movement.

Note: Before performing the exercises dips is recommended to have a good warm up for shoulders.

Video showing dips for chest and dips for triceps:

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Advanced exercises for the chest – Dexter Jackson Training


Advanced exercises for the chest – Dexter Jackson Training

Since 2004, when he won three contests in a row, Dexter has achieved celebrity status in this sport. With his 168 cm and 100 pounds, “The Blade” without problems accounted with much larger competitors. His imposing symmetry and unwavering nature are his main weapon.

In his chest training, Dexter takes advantage of a variety of exercises which every detail of the muscle leads to complete combustion.
In push movement, Dex used explosive ejection and controlled descent. In flys, he uses methodical and even clock signals, which runs its series.
Dexter is a big fan of machines because of its stability – when large weight, a fixed range of motion provides a level of security of any of the exercises on the machine.

Flat bench press46-10
Incline hammer machine press (complex series with)
Crossover cables





Incline bench press on smith machine (complex series with)
Dumbbell flyes on flat bench





Flat bench press bar

Start: “Bar press exercises are the main muscle builders,” says Dexter. “Always do them first so you can use it more weight and more intensity.” Lie on your back and place your feet flat on the floor. Receive rod normal grip slightly wider than shoulders.
Movement: Lift the bar and then slightly down toward your chest. Keep your chest aligned with the elbows should be directed to the side. When the bar touches your chest, push the explosive upward, to the point just before locking the elbows.

dexter jackson flat bench press

Incline hammer machine press

Start: Adjust the device so that it can rely on the back seat, and set foot flat on the floor. Hands should be exactly in line with or slightly below the shoulder when you first sit down to a rack.
Movement: Using explosive movement, concentrate on stretching the pectoralis during the suppression of the handle by itself. Avoid locking the elbows at the top. “Do not forget to tightly compress the chest at the peak of contraction,” says Dexter. “Just because you do not lock the movement does not mean that you can not concentrate and squeeze when they need it.” Slowly return to the starting position – for full development, feel working muscles at the top and the negative perform under control.. Now go to the next repetition.
dexter jackson chest

Crossover cables

Start: Attach the handles on the top or bottom cable devices. Stand right in the middle, slightly bend your knees, point look forward and take a stable position. Lean forward in order to maintain such a position during each repetition. Receive handles palms facing each other and elbows slightly bent position.
Movement: At the same time pulling the cables from the lower or upper pulley, drive handles in front of your mid-section of the body; arms slightly bent at the elbows. Hold on a moment in this position and make a contraction before the cables back to the starting position, resisting their free fall.

dexter jackson cablesdexter jackson cables

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Tricks to increase strength in bench press | 20% power increase


Tricks to increase strength in bench press | 20% power increase

Let’s be honest, the bench press is the favorite exercise of most people. And nothing can be more frustrating than when you are standing at 95 months, 115, 145, 195 pounds … depending on who is much advanced. I will not give you a guarantee, but these four mental trick almost immediately increase your strength in the bench press by as much as 20%!

The first trick to increase strength in the bench press: focus on the body, not on the bar!

When doing thrust, then try to concentrate on that potisneš your body from bars, not the rod from the body. The trick is of similar character, like pull-ups, when you do not concentrate on the bar, but the lower the elbows. Your brain registers the rod like a lifeless external object which is beyond his control and assumed that he would be “bar” win. But your nervous system’s own body as the “allies” that he was under control, therefore gets a lot of confidence in the successful performance of motion. (And I’m not talking about how this technology makes a solid surface in the upper body with thrust, because shoulder blades, do not lift off the bench – editor.)

Another trick to increase strength in the bench press: Tear bar!

When doing push, try to stretch the bar, but without actually moving the arm. Only gripped object and wants to tear it. This trick increases the involvement of stabilizer muscles, moreover it is a good help in the back of thrust, better triggers triceps, which are primarily responsible for the final moves.

The third trick to increase strength in the bench press: visualize how the rod moving up!

Do you know the trick helpers, when at a dead stop placed at 1-1 finger underneath the bar, as it helps, of which the rod magically start? No, it is not necessary to have the strongest fingers in the world! It’s just a mental trick, in which the working bench press feels he gets help, but in fact he himself performs the entire work.

This can be achieved, and if you’ve continuously visualizing the bar lifted without stopping. If the thrust to slow down, then start to head one high-definiton movie in which all the more clearly you see that bar goes away, then it will happen in reality!

The fourth trick to increase strength in the bench press: look at the dominant hand!

If you get to a point where you think it will stop bar, and you see yourself vanquished, then look (without moving the head) on the dominant hand. It is one with which you write. It is also a mental “switch” with which you achieve that your brain thinks it has one very confidently weapon in the difficult task.

These were the tricks that one can apply at the next bench press. You’ll see, you’ll reach a new record.

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Ulisses Jr Training Routine | One Week Training Program

Ulisses Jr Training Routine | One Week Training Program

Continue reading Ulisses Jr Training Routine | One Week Training Program

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Al Beckles Bodybuilder | Bodybuilder Wiki | History of bodybuilding

al beckles bodybuilder

Al Beckles Bodybuilder | Wiki and Gallery

Albert Beckles (born July 14, 1930) is a former IFBB pro bodybuilder and a three-time New York City Night of Champions winner.

Bodybuilding career

Beckles was born in Barbados but emigrated to London.

In the mid-1960s, he won several British regional titles before winning the 1969 and 1970 NABBA Mr. Britain titles. In 1971, Beckles joined the IFBB, earning the overall at the IFBB “Mr. Universe.”
Beckles was one of the most active participants in bodybuilding history, having been in over 100 contests. In 1982 he won the Night of Champions competition in New York.
Beckles’ record-setting 13 forays into the IFBB Mr. Olympia have yielded six placings among the top five, including coming second to Lee Haney in 1985.
In 1991, at the age of 61 years old, he won the Niagara Falls Pro Invitational.

Beckles currently resides in Los Angeles.


Height: 5’7
Weight: 218 lb
Neck: 16½
Waist: 31
Thigh: 25
Calf: 16¾
Arms: 19
Chest: 48½

Awesome Gallery Al Beckles

More info @ Wiki

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Chest muscles | Human Anatomy

chest muscles

The pectoralis major is fan-shaped muscle that has two anatomic sections, or heads. The upper clavicular head arises from the clavicle (collarbone), and the lower sternal head arises from the sternum (breastbone). The two heads pass putward across the chest wall and merge into a single tendon that attaches to the humerus bone in the upper arm. As the muscle inserts, the tendon twists so that the upper head attaches beneath the lower head. When the pectoralis muscle contracts, movement takes place at the shoulder joint. When the pectoralis muscle contracts, movement takes place at the shoulder joint. Pectoralis major adducts, flexes, and internally rotates the arm, thus moving the arm forward and across the chest during movements such as a push-up or a bear hug. Even though the muscle has only two sections (upper, middle, and lower), depending on the angle through which the arm is moved. As the position of the shoulder joint changes, certain fibers of the chest muscle have better mechanical advantage to create motion. Other fibers of the chest muscle are still active but are not able to contract as much because of the shoulder position.

The side wall of the chest is formed by the serratus anterior. This
muscle arises f rom the scapula behind, and it passes forward around
the chest wall to attac to the upper eight ribs. The serrated edge of
this muscle emerges from beneath the outer margin of the pectoralis
muscle. The serratus anterior pulls (protracts) the scapula forward,
stabilizing it against the rib cage. The serratus anterior is active during
most chest exercises and works especially hard during the lockout
phase of a push-up or bench press. The pectoralis minor muscle lies
deep beneath the pectoralis major and is not visible. It has only a minor
function and does not contribute to the size of the chest.

Source: | book – Bodybuilding Anatomy by Nick Evans