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Shawn Rhoden | Mr. Olympia 2016



Shawn Rhoden | Mr. Olympia 2016

For those who do not know Shawn Rhoden had a very difficult road to get to where it is now.

He was very successful bodybuilder was still an amateur unfortunately, when his father died he getting drunk, went into rehab for alcohol and finally again returned to bodybuilding and finally became a professional bodybuilder.

Right away, in his first or second year made great things, won a couple of competitions, Arnold Classic, was in the top 5, top 3 Mr. Olympia and indeed is regarded as one of the candidates who can win the title of Mr. Olympia 2016.

Last year he had this problem that was his belly bulging, probably because of the large quantities of food. Due to digestion, which is not good at this stage of definition. His body was all kept, nothing went out. That is why it is so aesthetically ugly it looked.

Is he someone who can win the Mr. Olympia 2016, of course. He’s not someone who deals with a lot of social networks, not too sociable, not the kind of guy you can sit down and talk kidding with him. But he was again very charismatic, charming and certainly one of the best bodybuilders of today.

Also Shawn Rhoden is a bodybuilder who has a minimum of pounds on stage, especially in the Mr. Olympia. But simply have great, beautiful, round muscles. When you see him on stage, he looks great.

Kai Greene had one time 15kg more than him, but when Shawn Rhoden fit next to him does not look anything less. Therefore, we say that is important that the visual effect that you get when you are on stage.

Shawn Rhoden has a beautiful classic lines of muscles, perfect pose and we see no reason why he would not be a candidate who can win mr. olympia 2016.

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ABS Myths | Mistakes You Must Avoid | ABS training for definition

ABS Myths
ABS Myths

ABS Myths | Mistakes You Must Avoid

Here are facts from Arnold’s book

Arnold Schwarzenegger and Joe
Arnold Schwarzenegger and Joe


Since most oft he top bodybuilders today, regardless of stature, are massively developed for their body size, the most important goal of abdominal training has become definition. This involves two things-training and developing the abdominals and reducing body fat sufficiently to reveal the muscularity underneath.

When I got into bodybuilding most competitors believed in something called spot reduction, and there are a lot of people who still think this is possible. Spot reduction refers to training a specific muscle in order to burn off fat in that particular area. According to this idea, to develop abdominal definition,  you do a lot of ab training, lots of high reps, and burn away the fat that is obscuring the development of the abdominal muscles. Unfortunately, this doesn’t work. When the body is in caloric deficit
and begins metabolizing fat for energy, it doesn’t go to an area where the muscles are doing a lot of work in order to get additional energy resources. The body has a genetically programmed pattern by which it determines from what adipose cells to access stored fat energy. Exercise does burn
calories, of course, but the abdominals are such relatively small muscles that no matter how much ab training you do you won’t metabolize nearly the energy you would by simply going for a walk for the same amount of time.
But this is not to say that training a given area like the abs doesn’t increase definition. As I said, the abdominals get a hard workout when you do heavy exercises, but what they don’t get is quality training – that is, isolation, full-range-of-movement exercises. Movements that do this bring out the full shape and separation of the abdominals instead of just
making them bigger. So although training the abs like this doesn’t do a lot to reduce the fat around the waistline, it does create very well defined muscles that are revealed once you are able to reduce your body fat sufficiently by means of diet and aerobic exercise.

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Frank Zane Advice | Mr Symmetry | Improve your definition

Frank Zane Advice quote


 Champions believe in themselves, even when no one else does.

Frank Zane Advice

“If you want to get high
definition and keep it for the rest
of your life then DON’T BULK UP
which entails gorging yourself
with extra calories.

Bulking up means to pack on a lot
of body weight in a hurry. Is this
productive or are you wastig
your time? My advice based on
my own experience is don’t do it.

Quality muscle takes time to develop.
It’s better to add not
more then 5 lbs of solid muscle a
year by training and eating right
than to gain 30-40 lbs of surplus
tissue, much of which is fat and
water retention.

When you train down and lose
the exess bulk you will most
likely find yourself in the same
place where you started, a year
late, a year wasted. You cannot
improve your definition this way.

-Frank Zane

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How to calculate how many calories we need?



How to calculate how many calories we need?

This article explains how to calculate the number of calories you need daily, whether you are at mass, definition, or to maintain a healthy weight.

To be able to calculate how many calories you need, you need two pieces of data.

The first is your basal metabolic rate (BMR, Basal Metabolic Rate) or a number that tells how your body consumes calories a day while at rest. BMR can be calculated using the following formula:

For men:
BMR = 66 + (13.7 * weight in kg.) + (5 * height in inches.) – (6.76 * year)

For women:
BMR = 655 + (9.6 * weight in kg.) + (1.8 * height in inches.) – (4.7 * years)

The second parameter is the amount of energy consumed by your physical activity (TDEE, Total Daily Energy Expenditure). Approximate value is calculated Lightest by choosing from the following list:

Most days you spend sitting (eg. No training with office systems):
Daily amount of calories to maintain weight = BMR * 1.2

Few active (eg. Light intensity exercise 1-3 times a week):
Daily amount of calories to maintain weight = BMR * 1.375

Moderately active (eg. Exercising 3-5 times a week, moderate intensity):
Daily amount of calories to maintain weight = BMR * 1.55

Active (eg. High intensity training 6-7 times a week):
Daily amount of calories to maintain weight = BMR * 1.725

Extremely active (eg. Daily exercise high intensity twice a day):
Daily amount of calories to maintain weight = BMR * 1.9

How many calories enter the weight?

When you’re at the weight you simply have to enter more than you spend, that is the figure calculated before you add 250 to 500 more calories.

How many calories enter the definition?

The daily amount of calories to maintain subtract 200 to 600 calories to start spending the energy stored in the fatty deposits. More than that is not healthy because except you will not have long-term consumption can harm the metabolism and health in general.