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Correct your posture with this simple and practical stretching

Correct your posture with this simple and practical stretching


Correct your posture with this simple and practical stretching

Nic Gregoriades has long been practiced jiu-jitsu and yoga, and has created a multitude of techniques that have improved the life of many jiu-jitsu athletes. In this video shows an interesting technique that will improve your posture.

Because of the sedentary lifestyle many people today suffer from slouch and bad posture, but with this technique you will easily make your shoulders and back to the correct position, and all you need is your belt from a kimono, but unless you have a band, you can use and a band type TRX. Try this useful stretching, and through daily practice you improve your posture.

https://www.youtube.com/watch?v=KYvgxTSHc40

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Frank Zane | Old School | Bodybuilding Quotes


frank-zane-motivation-quotes-old-school-bodybuilding

Frank Zane | Old School | Bodybuilding Quotes

Small daily improvements are the key to staggering long-term results. Frank Zane Motivation.
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Berries and hemp seeds, healthy and delicious snack

Berries-and-hemp-seeds,-healthy-and-delicious-snack


Berries-and-hemp-seeds,-healthy-and-delicious-snack

Berries and hemp seeds, healthy and delicious snack

Did you know that hemp seeds are a great supplement for anyone who leads a healthy lifestyle?

Is needed:

half a cup of raspberries
half a cup of blueberries
1 tablespoon peeled hemp seed
Carefully mix raspberries and blueberries and sprinkle them over hulled hemp seeds.

Why …?

Bilberry – contains a lot of nutrients and antioxidants, helps improve coordination and balance, relieves inflammation.

Raspberries – contain a lot of vitamin A, helps to better form, has a laxative effect, helps with anxiety and balances hormones.

Hulled hemp seeds – are one of the best sources of protein, also contain omega 3-6-9 fatty acids; they are a great supplement for anyone who leads a healthy lifestyle.

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Deadlift for Girls: Why is it recommended?


Deadlift Girls: Why is it recommended?

If deadlift is not already part of your training routine, regardless of whether you are a man or a woman, definitely it should be. It is practically the most effective exercise that exists because it requires the participation of almost all muscles of the body to raise the load.

An exercise which is also called “the queen of all exercises,” are especially affected lower back, hamstrings, glutes and quadriceps, while other muscles work to stabilize the body.

Because of this, it’s a shame to skip this exercise, and that certainly applies to the ladies who want to improve lower body.

A huge number of advantages in the deadlift, and these are the greatest of them:

– Tight legs

– A tight butt

– Strengthened part of the lower back

– Removal of fat around the waist

– Strengthening of the heart

– Boost

– Improvement in posture

– Sexual Enhancement

These are all benefits that brings the famous dead lift, and all these can be achieved only after they overcome the technique of performing this exercise.

Note:

Poor technique of performing deadlifts with curvature of the spine, causing great risk of injuries that can cause permanent damage. Therefore, it is necessary first of all to an expert to learn how to correctly executed deadlift.

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How to have a healthy diet with a small budget

small budget


How-to-have-a-healthy-diet-with-a-small-budget

How to have a healthy diet with a small budget

Many people think that it is increasingly difficult to keep healthy, especially if you do not want half of their income each week to spend on food.

The consumption of cheap and processed meat poses serious health risks, but finding quality alternatives that you can afford is not easy. According to a study conducted at the University of Washington, a healthy diet can cost up to 10 times more than eating fast food.

Let us not forget how expensive can be bad health, especially when we bring ourselves to a chronic condition. If you continually eat healthy foods, you will enjoy increased energy levels, high immunity, cognitive performance, and will generally feel better.

How do we solve this dilemma? Fortunately, a healthy diet is not as expensive as some think.

If you are willing to do a little diet plan and add variety to their habits of eating, you can eat healthy without going bankrupt.

Cheap sources of healthy protein and fat

EGGS – One of the best sources of protein, with about 6 grams per egg, and are also a great source of healthy fats. Eggs also have some other positive impacts on health such as reducing the risk of thrombosis and increasing concentrations of lutein and zeaxanthin (powerful antioxidants) in the blood.

If you are afraid that the cholesterol in eggs increases the risk of heart disease, this myth was completely demolished in many epidemiological and clinical research. Eggs are difficult to surpass in both price as well as nutritional value.

eggs-healthy-food

CHICKEN BREAST – There’s a reason why individuals who practice eating so much chicken: is cheap, has a high proportion of protein and little fat. Half a kilo of chicken breast contains about 130 grams of protein. It is true that the ratio of omega-6 and omega-3 fatty acids in poultry is not uniform (about 10: 1, while the beef is about 2: 1), but this imbalance can be easily replaced by the addition of fish oil or by eating oily fish, such as tuna , trout, herring, sardines or mackerel (which everyone should eat anyway).

Almonds – Favorite nuts. They have a high nutritional value and great taste. A handful of almonds (about 15 pieces) contains 9 grams of healthy fat, 4 grams of protein, and less than 4 grams of carbohydrates. Like eggs, come with several additional benefits to our health – eating almonds is associated with a reduced risk of diabetes and reducing body weight.

Go well with granola or muesli, and oatmeal. You can prepare and freshly ground almond butter. Excellent without supplements, but even better in combination with fruits like bananas or apples.

Almonds-healthy-food

Fasting cheese – 250 to 500 grams of low fat fresh cheese, 30 to 60 grams of protein and very little fat. A great taste with a little salt and pepper, or in combination with fruit.

Avocado – This is one of the best sources of unsaturated fat (an avocado contains about 15 grams), which improves cholesterol levels, reduces the risk of cardiovascular disease, and improve brain function. In addition, the avocado is full of phyto-chemicals that are useful in the fight against cancer.
There are several ways to prepare, not just guacamole. Excellent combined with eggs, in soups, and in various sauces with tomatoes. Prices vary depending on the season, demand and the level of production, each piece can be used for two meals.

Cheap sources of healthy carbohydrates

They play a vital role in the diet of individuals who exercise. The most popular form of carbohydrate is processed fast food, which can pose serious health risks of long-term consumption. On the other hand, regular intake of nutritionally rich carbohydrates is associated with a reduced risk of chronic diseases. Read below what are the best sources of cheap and healthy carbohydrates.

Oatmeal – One cup of dry oat bran contains more than 100 grams of carbohydrates, 26 grams of protein and 11 grams of fat. Are a great source of dietary fiber. Studies have shown that oatmeal reduces LDL (bad) cholesterol.
Oatmeal is the basis of the diet of many bodybuilders – you can even replace the flour with ground oatmeal in the preparation of bread and cakes.

Oatmeal-healthy-food

BEANS – Black beans are an excellent source of carbohydrates, but also potassium, calcium, folic acid and fiber. One cup contains about 40 grams carbohydrates, 15 grams of protein and about 1 gram of fat. Cook it and serve it as a side dish or make a soup or a sauce of beans.

BROWN RICE. One cup contains about 45 grams of carbohydrates, 5 grams of protein and 2 grams of fat, and there are nearly 4 times more fiber than white rice, and more vitamins, minerals and other beneficial nutrients.

Research has shown that high levels of consumption of refined grains such as white rice, associated with an increased risk of developing type 2 diabetes, which is the usual consumption of grains such as brown rice, is associated with a reduced risk.

FRUITS – You can not go wrong with fruit. A good selection of the grapes, apples, bananas and oranges, full of antioxidants, vitamins, minerals and fiber.

Potatoes – batata or sweet potato gives you a feeling that today is the day of cheating, even if you do not do. They can be sweet as a dessert, filled with vitamins and other micronutrients. One cup of mashed sweet potato contains about 60 grams carbohydrates, 4 grams of protein and less than 1 gram of fat. You have no reason to omit it from your diet.

You can eat healthy without going bankrupt

There are still some tricks to save – buy frozen vegetables, buying larger quantities, tracking sales and seasonal ingredients and preparing food in bulk for later use.

And finally, let’s not forget the most important value of a healthy diet – longevity, vitality and life without the disease – it is priceless.

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The best supplements for strength for all athletes and bodybuilders

best-suplements-for-bodybuilders


best-suplements-for-bodybuilders

The best supplements for strength for all athletes and bodybuilders

Whether your goal is to increase strength and muscle mass in this article we have chosen 8 supplements that will help you with that.

If you are a serious athlete, then you’ve probably heard that you supplements can help you improve your performance and get the most from your training. But what are the supplements? Today the market is crowded with so many brands of supplements and combinations of supplements, and the internet is full of bad and confusing information.

Luckily here we are to help and explain what to use, in what quantity, and when. If your goal is to increase your strength, muscle mass and performance, these are the supplements that you will use.

Creatine monohydrate

creatin

This supplement stimulates muscle building, gives strength. Creatine supplementation works by increasing the availability of creatine and phosphocreatine (PCr) in the muscle and thus helps to maintain energy during intense training. Moreover, the greater availability of phosphocreatine will allow faster recovery between sets.

Long-term use of creatine improves endurance and leads to a 5-15% increase in power and performance.

Recommended dosage: The fastest way to increase the supply of creatine in muscle is to be followed by phase charging method where you are taking 20 grams of creatine per day for a period of 5-7 days, then continue with the maintenance phase of the 5 grams of creatine per day. However, it is not necessary to have a charging phase, because you will achieve the same effect that is constantly taking 5 grams per day for a period of 28 days.

Caffeine

Caffeine

Caffeine is probably the most widely used stimulant ingredient in the world and it’s for a good reason. It has been shown that caffeine successfully improves physical performance and stamina during intense activity. But its impact on the force is still not fully understood.

While research shows that consumption of caffeine before a workout can increase your 1RM – the maximum legal weight that you can lift only once, other studies have indicated that there is no effect of caffeine on strength.

It has been shown that caffeine reduces fatigue, which can be useful during high-intensity workouts.

Recommended dosage: 150-300 mg 30-60 minutes before training.

Branched chain amino acids (BCAA)

dymatize-bcaa-complex-nutrition-info

If you are an athlete or bodybuilder then it’s hard to think of any reason not to take BCAA’s during their training. In addition to having good taste, intake of BCAA between series can help to speed up the recovery process after a heavy workout.

A study published in 2010 in the International Journal of Sports Nutrition and Exercise found that participants who consumed the BCAA as 100 milligrams per kilogram of body weight are felt much less fatigue and muscle damage after intense training squats.

It seems that BCAA, in particular leucine promotes protein synthesis by preventing the degradation of the protein, which helps in the recovery of damaged muscles during and after exercise.

Recommended dosage: 6-10 grams before or during training.

Citrulline malate

Citrulline-Malate

Citrulline Malate (CM) was originally characterized as a supplement for fatigue. If you traveled back in time 40 years is to see that the CM was administered to patients after surgery for the treatment of mental and physical fatigue. In recent years, citrulline malate has become popular as a product that improves performance.

The benefits of supplementation with citrulline malate is mostly attributed to the synergetic combination of L-citrulline malate and that can lead to an increase in ATP (adenosine triphosphate) during exercise and increase phosphocreatine during recovery after training.

Research has shown that a single dose of citrulline malate (8 grams) in subjects increased number of repetitions during the training of the upper body and reduce fatigue after training in the placebo subjects. Another study from the University of Mississippi found that a single dose of citrulline malate (8 grams) in the group of patients has increased significantly the number of repetitions for the exercise of the lower body compared to the placebo group subjects.

The recommended dose of 8 grams of citrulline malate 60 minuat before training.

NO boosters

nitrix

Foods rich in nitrates such as beets, radishes and pomegranate are a great way to encourage the production of nitric oxide (NO). Although there is limited research on the effects of beet juice and pomegranate extract on training, these ingredients shown increases muscle blood flow and reduce fatigue, which may eventually lead to improvements in power and performance.

Several studies have used beet juice or pomegranate extract in combination with other ingredients which demonstrated improvement in strength, hypertrophy and performance. At this point it is still difficult to determine whether it is the individual effects of these ingredients or these ingredients act synergistically with other components.

Recommended dosage: 500 milligrams of beet juice or pomegranate extract 30-60 minutes before training.

Whey protein

whey protein

Easy digesting protein like whey is the optimal supplement after a workout as it will help in muscle recovery after stressful training. It has been shown that consumption of whey protein better stimulate protein synthesis than do other types of proteins such as casein and soy.

Recent researches have shown that protein supplements over a longer period (longer than 6 weeks) with a workout in the gym can significantly increase muscle mass and strength.

The combination of proteins such as casein and whey, improves better demonstrated hypertrophy and body composition in comparison to the soy proteins when consumed after training.

The combination of fast and slow absorbing whey casein absorbent body is held in a potent anabolic environment for longer time, thus keeping the protein synthesis at a high level with minimal loss of muscle.

Trainees in the gym practicing high intensity workouts will benefit from intake of carbohydrates immediately after training. Carbohydrates combined with protein immediately after training and an hour later showed increased levels of insulin and glycogen resynthesis.

Recommended dosage: 20-30 grams of whey (or a combination of whey / casein) with a high glycemic index carbohydrates immediately after a workout.

Glutamine

good_00219598_600x400

Although these non-essential amino acids may not lead to extreme muscle growth, it plays an extremely important role in muscle recovery after training. Glutamine works by removing excess ammonia that builds up during intense training and thereby maintains the balance in your body. Guys who do their heavy training, have two workouts a day or in a caloric deficit can benefit from supplementation with glutamine.

Recommended dosage: 20 to 30 grams per day, of which 10 grams after a workout.

Fish oil

fish oil

Fish oil is an excellent source of omega-3 fatty acids, which is why there are a multitude of benefits for our body. For athletes and bodybuilders we are most interested in their anti-inflammatory and antioxidant properties. The intensive training can cause micro-cracking of muscle fibers, and thus cause damage to the muscles and cause inflammation. While some types of inflammation is often desirable, however, excessive inflammation can lead to a difficult recovery.

Studies have shown that omega-3 fatty acids may help to reduce fatigue in the muscles after a workout and to speed up the recovery process. As an additional benefit, in combination with BCAA and carbohydrates, omega-3 may increase protein synthesis, which leads to greater muscle mass.

The recommended dose of 2 grams a day eating.

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Frank Zane Advice | Mr Symmetry | Improve your definition

Frank Zane Advice quote


frank-zane-advice

 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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All about creatine | awesome body

All-about-creatine


All-about-creatine

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

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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Wheat grass | large amount of vitamins and minerals

wheat-grass


wheat-grass

Large amount of vitamins and minerals

Wheat grass is rich in vitamins A and C, even one of the richest sources of the same, and contains large amounts of vitamin E, F, K, B and B17 or Laetrile, but other enzymes such as proteases that facilitate the digestion of protein-like citokromia essential for cell respiration, amylase that facilitate the digestion of starch; lipase dissolving fat (hence good for weight loss), etc.

It is rich in beta carotene and the whole range of minerals such as magnesium, iron, calcium, manganese, copper, potassium, and antioxidants, primarily chlorophyll – which helps the rehabilitation and construction of cells, acts as an antiseptic and has a powerful effect against free radicals, in a way that reduces the possibilities of binding of carcinogens to DNA in the liver, but also in other organs. Its molecular structure is the same as the structure of hemoglobin, the iron atom makes a difference in the first and second atom of magnesium.

Thanks to its antiseptic properties, helps to fight viruses and bacteria, and also prevents the development of mold. Alkaline and therefore acts on the pH of the whole organism. It is known that helps those suffering from Helicobacter pylori, as well as digestive disorders and those suffering from ulcers – not only as a medicine but also in prevention.

Wheat grass contains the proper ratio of essential fatty acids, as many as 19 kinds of amino acids, including all 9 amino acids that the human body can not synthesize and can rightfully be called one of the best sources of protein (over 16%) because they contain more than meat and eggs. It is thanks to the interaction of vitamins, minerals, proteins, enzymes and antioxidants, which are great value found in wheat grass, this “little plant” is a true ally in the fight for health!

Impact on health

wheat-grass-vitamins-and-minerals

It is known to act on multiple “fronts” – by strengthening the immune system and detoxification to rehabilitation colds, coughs, digestive problems and fever, anti rheumatic and skin diseases. It is effective in regulating blood sugar levels, helps the health of the teeth and oral cavity, normalize the thyroid gland, improves digestion, but also helps to more serious conditions such as cancer and heart disease and blood vessels, and for the treatment of anemia.

Conducted a detailed study, which involved 60 women who have suffered from breast cancer and underwent chemotherapy. It is the juice of wheat grass helped to mitigate the adverse effects of chemotherapy on the body, while at the same time does not affect its effect on malignant cells. The juice of wheat grass has a great effect on lymph cleansing.

As in the above case, most people consume processed wheat grass juice because it itself is harder to digest. In addition to healthy eating in stores where you can get wheat grass powder soluble in water, soups, smoothies and shakes, his precious little plant can grow themselves.

As the holiday, soak wheat and leave to sprout in a warm place. After germination, put in a pot where your wheat will continue to grow at a loose dirt surface. It would be good to then cover with a couple of newspapers and wrap a plastic bag, which should be pierced in several places, in order to maintain gas exchange inside the bag, but at the same time maintaining optimum humidity.

After a few days the earth to be discovered, but remains constantly kept moist. Container with wheat should be kept in bright, but not sunny. In the sun it is necessary to switch to ten days to two weeks later for a few days, in order to synthesize more chlorophyll before sowing.

You can cut the ordinary scissors and then prepare further depending on your personal taste – as juice, if a blade of cutting them lengthwise and pressed to drain in a juicer or chopped as an addition to salads, soups or other dishes – annealed.

Due to the simple farming, good preparation and quality ingredients, very easily can happen to overdo the use of wheat grass, if you do not know that actually has harmful consequences of excessive drinking – in some cases recorded the occurrence of headache and nausea, and swelling of the mucous membrane and throat. Manufacturers generally recommend powder teaspoon or two a day, which goes for juice that you have prepared yourself!

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Why eggs are healthy? | Eggs regularly can improve health | Nutrition

eggs-nutrition


Why eggs are healthy

Why eggs are healthy?

Eggs regularly can improve health

Eggs definitely are among the foods that should be found on the daily menu to older and younger people , and all for the positive effects that leave the human body .

Although we often hear how the yolk is one of the sources of bad cholesterol , it is true that eggs carry a lot more good elements , favorable to human health than anything bad – of course , if you do not exaggerate with eating , as with anything .

” Every morning one egg gives the body strength ,” saying is dedicated primarily to children , and that really has the truth . The amount of choline – a B vitamin that helps brain development of babies in eggs is very high, so it helps reduce the risk of getting a mental disorder .

Excellent source of protein

People who exercise , but also all others, should be entered during the day in the body sufficient amounts of protein and eggs are just a great solution . Power protein will help everyone to feel more satiety , or in a simple and healthy way to saturate your stomach between meals .

Lower blood pressure , as well as the risk of cancer

Eggs have effect on blood pressure as some medications for high pressure , and are the right choice for people who have these problems . In addition , antioxidants that can enter the body by eating the eggs are enough to save the body from a variety of negative events , and even malignant cancerous , and this is proven by the increasing number of researches that aim to suppress the burning issue of the frequent occurrence of cancer .

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Larry Scott Arm Workout | Intermediate | Awesome bodybuilding


larry scott arm workout

How I Built My 20-Inch Arms
by Larry Scott

Larry Scott Arm Workout

When asked to “make a muscle” the average person invariably flexes his biceps. Bodybuilders are no different . . . big arms fascinate them more than any other bodypart.

I’m no different myself . . . I’ve admired big arms as long as I can remember, and have worked long and hard to get a pair. I’ve been amply rewarded for my labors in this direction, but not until I had spent many, many years experimenting with the various exercises and training principles covered in the course booklet.

Furthermore, the time I spent working for big arms was much longer than it need be for you. How often during my earlier training years I had wished for a book such as this, describing exactly the exercises and training methods! But I had to learn a lot of what I now know by trial and error, by luck, hope, and mistakes.

So, the purpose of this book is to spare you some false turns and blind alleys on the road to magnificent arms. With my own errors in mind, this booklet is written for you, so you can avoid them. Follow the course as laid out . . . the prescribed exercises, sets, repetitions, exercise style. Put real determination in your workouts, make this a turning point in your big arm training . . . you won’t regret it!

Best of luck.

Advice to the Beginner

Those of you who are total beginners should realize that there are certain fundamental terms that you will have to be familiar with in order to get along in the muscle world. After all, bodybuilding is a technical world of its own, and has its own shop talk just as other specialized activities do. Many of these words will sound strange to you, but in time you will see the reasons behind their use:

Sets and Repetitions – definitions readily available elsewhere.

Concentration – Everyone knows what this word means – applying your mind exclusively to what you are doing, a particular task. In bodybuilding, the task at hand is the exercise you are performing. To get the very best results you must devote the utmost of mental concentration to performing correctly the exercise you are doing, concentrate solely on the muscle being worked and the exercise motion. You must work as hard as possible and shut all interfering thoughts out of your mind . . . think only of that arm growing bigger and bigger with every workout!

To the novice this may sound like a lot of nonsense, but this is the proven way to build muscle, proven by me and a lot of good bodybuilders of the past. Follow the exercise advice strictly as prescribed and save your skepticism for other things.

Strict Exercise Motion – This simply means that you must adhere to correct exercise motion and form when training. Do the movement strictly as you are supposed to do it, no short cuts or easy methods. This means no body swing, no bending the legs, shortened exercise movements or allowing other muscles to help the one being exercises.

Cheating Exercise Motion – Many times a slightly higher weight can be used in certain exercises provided a slight “cheat” is used. Generally not much advice needs to be given on this subject, as most everyone on the own seems to know how to cheat! But use caution, as the cheating style can be used to advantage only on certain exercises strictly labeled as cheat movements.

Flushing – This means to work the muscle so that it is pumped full of blood, flushed and gorged with this vital fluid almost so it seems you cannot do another set without your arms bursting! Once you start working a muscle, you should stay with it until it is completely flushed. Don’t skip around from bodypart to bodypart. If your exercises don’t give you flushing as described here, then they are no good for you.

Flushing is accepted as one of the most important principles in bodybuilding. To ask about it would be the same thing as asking if food is necessary to gain weight!

Burns – This is a relatively new bodybuilding method that has been coming into vogue recently. It can be used on most exercises, especially arms, and is simply partial movements at the end of a set. At that time your muscle is too tired to do another complete rep, so you substitute burns until your muscles begin to ache from lack of oxygen. This aching, burning sensation is responsible for the name of the principle, and will give you added desirable muscle qualities when applied properly.

Advice to the Intermediate

To me, an intermediate bodybuilder is one who has been training for a year of so consistently, is familiar with the vernacular and general training routine of bodybuilding, but is still hitting those awful sticking points that discourage every trainee.

Actually, if having sticking points puts you in the intermediate class, then all of us bodybuilders belong there. Everyone has them, regardless of their degree of training knowledge, and in a way it’s a good thing for it relieves the monotony of constant pace.

On the whole, though, sticking points and slow gains are very frustrating, and are the main reason why many trainees give up bodybuilding after training a while and not getting too far. For this reason the biggest problem for the intermediate bodybuilder is to find that magic combination of exercises, sets, and reps that suit him best, help him to gain the most muscle in the fastest time. But just how to do this is another question . . . you must do it on your own, find out for yourself and no one else. Too many young trainees try to copy another bodybuilder’s routine in the hope that their development will be a carbon copy of that bodybuilder also.

And this is where they make their mistake, for each and every one of us is a bit different from his fellow, and each and every one of us bodybuilders must train a bit different from his fellow trainee, if we are to reach our own, individual potential. 

Still, many inexperienced bodybuilders make this mistake, and I’ve been asked the question, “What did you do to get your build?” more than anything else. I’m usually amused and tolerant when I hear that oft-repeated phrase, for I remember at the start of my bodybuilding life doing the same thing to the great Steve Reeves!

I had been training for only about two years, and was naturally filled with all the questions young bodybuilders are at this early stage of development. Steve and George Eiferman were putting on an exhibition at Salt Lake City, and I and several bodybuilding friends had traveled down from Idaho to see it. They were staying at a motel close to the gym where we stopped in to train, and Bob Delmontique, the gym owner, invited us over to meet Steve and George.

We walked into the room and there they stood! They had just come in from the sun deck, and both had their shirts off, looking magnificent. The introductions were done, and I as so many bodybuilders have done blurted out, “What did you do to get so great?” Steve looked at George and both smiled, and looking back now I can well imagine how many thousands of times they had been asked that question!

But what about an answer? How can you as an individual bodybuilder develop yourself to the maximum? After pooling my views with as many of the other good bodybuilders I know, here is the consensus answer:

Find that combination of sets and reps that is best for you alone. Find that blend of exercises that gives you the fastest and most enduring burn with the least amount of sets and reps.

So, that is the magic formula that each individual bodybuilder should follow to reach success. Each fellow must be his own trainer, follow his instincts towards that which is best for him alone . . . if you follow Bill Pearl’s or Steve Reeves’ routines in the hopes of looking like Pearl or Reeves you’ll never make it, for you are not Pearl, not Reeves but YOU . . . a unique bodybuilding individual.


But at the same time you need advice, a pooling of ideas so that you can find good exercises, productive combinations of sets and reps. That’s part of the reason for this course. All the exercises I’ve listed in this course have been a great help to me at various sticking points, times when my lagging development really threatened to get me down. All these exercises are ones that I’ve found to be really helpful over the years, ones that have stood the test of time and development. Perhaps they won’t all help you, but I’m sure many of them will give your arm training a real boost.

Finding the correct training methods by instinct may be desirable, but in many ways it’s like groping in the dark. If someone can turn on a bit of light for you, it’ll certainly help you find your way a lot easier. That’s what I hope this course does for you, gives you the right tools to get more development faster. Try the routines, then adapt them to your own training. I’m sure they will really help you in your battle to get big arms!

Exercise Routine #1

Size and strength . . . two of the prime requisites of a top physique. This exercise routine is designed to give you precisely those qualities, while my second routine, to follow, deals more with shape and definition.
But, if you want some massive arms this routine will give them to you. Keep in mind that just doing the exercises haphazardly will not do. You must perform them correctly. By that I mean several things. First of all, make each and every exercise motion a full extension and a full contraction. Don’t cheat yourself of a proper results by sloppy training. Remember that the hard way is the right way of doing it, not the easy way.
Secondly, follow the sets and reps as I have outlined them. After you have been training on this routine for a week or two and are getting used to the exercises, getting a better feel for them, add burns at the end of each set. As your reps for an average set will run 8 to 10, add about half this number, 4 or 5, burns at the end of each set. Thirdly, remember that once you get going you must handle as much weight as possible, but always in good form. Add to your exercise weights whenever you can, but never at the expense of your exercise form.
Now, tell yourself that you are determined to build big arms and this course will do it.
Go to it!

Exercise #1

Two Arm Barbell Curl: this is a standard exercise that is unfortunately neglected by many bodybuilders. It is an exercise that works the heavy belly of the biceps muscle, the part that contains the real girth . . . so don’t let it stay out of your routine if you want big arms.
In your training you should handle all the weight you can while still maintaining good form. Hold the bar with the knuckle side of the hands just outside the thighs, and curl the weight up until the bar reaches your chin. Then lower the bar with the same deliberation that you raised it with, completely extending the arms.
Sets and Reps: Begin with 3 sets of 8 to 10 reps, with a moderate weight. Continue on like this for a week or two, then raise the weight to maximum in good form, and keep raising it thereafter as often as you can, while still keeping at all time a strict exercising form. Do not allow more than three inches of swing in your shoulders while curling the weight up or lowering it down.
Keep the sets at 3 for the first month, then increase to 4. Maintain the same number of reps, and as mentioned apply burns and keep pushing that exercise weight up.

Exercise #2

Incline Dumbbell Curl: the dumbbells are to be raised only up to the point where gravity takes the strain off the biceps and the dumbbells want to fall back to the shoulders. Slowly lower the weights until the arms are fully extended again, and be extra sure to keep the palms up all the time and keep the wrist so the inside of the palm is level with the outside. Don’t let the dumbbell pressure turn the wrists in.
This tip will enable you to keep the strain on the belly of the muscle, and will make the difference between good gains and none at all. There is generally one key point in any exercise that will make the difference between it being a good one and a bad one. In this case it is the palm position, so keep this in mind every time you do your curls.
Sets and Reps: Begin with 4 sets of 8 reps, again with all the weight you can handle in proper form. Keep pushing the weight up as much as you can, and up your sets to 5 at the end of a month. Reps remain the same, and remember the burns.

Exercise #3

Reverse Barbell Curl: This exercise looks much the same as  #1, however, you will note that the palms are reversed, being down instead of up. Hence, the name of Reverse Curl. The bar is again grasped so that the hands are just outside the thighs, and this time the bar should be raised upward with no shoulder movement at all, as strictly as possible. Keep the elbows close to the body and stationary, and remember to lower the bar with the same amount of effort and concentration as you used in getting it up.

Sets and Reps: Start with 3 sets of 10 reps, and use a moderate weight. Make sure your form is very, very good or nothing will come of this movement except burning a little energy. Continue the sets and reps and go easy on adding weight also, unless this movement feels particularly effective for you.

Exercise #4

Standing Triceps (French) Press: This is an excellent movement for bulking up the long head, or underbelly of the triceps. The hands should be about six inches apart and the elbows held as high as possible. And, keep them in this position throughout the movement while also keeping your body perfectly straight. To use sloppy form and move around will only be cheating yourself of gains in the end.

Sets and Reps: Do about 4 sets of 10 reps and increase the weight used as often as possible, remembering proper form at all times. Increase the sets to 5 after a month, and experiment with the reps a little . . . try 8 as well as 10 and use the one that gives you the best pump. Remember the burns before ending each set.

Exercise #5

Incline Barbell Triceps Press: Hold the bar so that only an inch of so is between the hands, and again keep your elbows absolutely still. As in most triceps movements aimed at body building, if you move the elbows the stress of the movement is transferred from the triceps to the deltoids. Press the bar directly overhead, keeping it on a plane right above the eyes throughout the movement. Make sure to lock out completely, and lower the bar slowly, again keeping equal stress on the downward trip as well as the upward one.

Sets and Reps: For a good beginning, try 3 to 4 sets of 8 reps. The increase in strength is usually rapid in this movement, so keep pushing the weight up as much as possible, but keep a close watch on any potential elbow pain developing. Go to 5 sets at the end of a month.

Exercise # 6

Lying Dumbbell Press: By now your triceps are getting pretty tired, so a little cheat will be allowed in this movement.  JUST A LITTLE! Keep the elbows almost straight up and the dumbbells in a parallel position, and extend the arms until they are fully locked out. Lower the dumbbells slowly to as low a position as possible while keeping strain on the triceps.
Sets and Reps: Use all the weight that will allow you to do at least 4 sets of 10 to 12 reps, and at the end of a month add another set. If you wish, lower the reps to 8 to 10 at that time.

Some Final Tips

Follow this routine of 6 exercises, three days a week for two months at least. Then, if the course is beginning to grow a bit stale, go to EXERCISE ROUTINE #2. However, if you are still making good gains, stick on this first exercise routine and try the other later on.

Stay with the system of sets, reps, and burns that I prescribed. I’ve also found that the best place in the routine for your arms is last, just before you leave the gym. Further, since this is an extra heavy routine, I suggest you follow the split routine method of training, doing upper body and arms one day and lower body the next. Now to Exercise Routine #2.

Exercise Routine #2

Obviously, there is more to having good arms than just having the biggest ones around. Much has been said about big arms, and they are admired by all. But never have I seen a fellow win a Best Arms award on size alone, especially when there was another bodybuilder there with smaller, but much better shaped arms.
So, shape and definition along with size are the essentials for an impressive arm. This routine was designed to give you precisely these qualities. You need something to work with, some beef, before you do anything, so that is why my Routine #1 concentrated on arm size. After you have built up some size you should go on to this routine, which will bring out the utmost in shape and hard cuts.
Keep your general training regimen . . . workout days, training style, use of flushing and burns, etc . . . the same as in Routine #1, and follow these exercises exactly as I give them to you. After all, they are stolen from some of the best training routines in the country!

Exercise #1

Flat Bench Dumbbell Curl: Even though this is one of the very best exercises for the lower biceps that exists, I think I can count on the fingers of one hand the number of fellows I have seen do it. I picked it up from Lou Degni, and have used it ever since.
The bench must be high enough so the dumbbells will not touch the floor when the arms are lowered. With the arms in this lowered position, slowly curl the weights up together, keeping the elbows pointed in towards the hips as much as possible. Come up until the biceps start to lose their tension, then lower again, all the time keeping the elbows pointed in . . . this is the key point of the exercise, so don’t ever forget those elbows. Also, be sure to keep your palms flat at all times, don’t let them rotate inward.
Sets and Reps: Do about 5 sets of t least 10 reps when starting. After one month, increase the sets to 6 and keep the reps at 10. Remember, the weight should always be increased whenever possible.

Exercise #2

Bentover Barbell Concentration Curl: This is one of those exercises where the word “concentration” really means the difference between success and failure. Stare at the biceps as it contracts and imagine how much good the exercise is doing you. Think of that blood surging into into the muscle fibers and making the arm grow.
Sound absurd? Not at all. You actually should do this with every movement in your exercise routine, but this type of extreme concentration is hard to maintain, so you should reserve it for exercises that are especially important, such as this one.
Hold the bar with your hands about six inches to a foot apart and curl it up to your nose, while maintaining the bentover position. You don’t have to extend your arms all the way while lowering the bar, just go to the point where the biceps begin to relax.
Sets and Reps: Do at least 3 sets of 10 to 12 reps in this exercise. Continue with the 3 sets for a month, then up it to 4 or 5 sets.

Exercise #3

Dumbbell Kickbacks: This movement will not produce great size in the triceps, but will help to carve out an impressive hardened look in the horseshoe part of the muscle. This has long been my favorite exercise, for the triceps can be developed with it so it can be seen to full advantage while just hanging at the side. In other words, there’s no need to go around flexed, the triceps when developed properly can look breathtaking just hanging relaxed!
I suggest that you use a low bench when in the bentover position to rest your nonworking hand on, for better form and stability. Start with your upper body approximately parallel to the floor and your upper arm pressed tightly against it. Bring your forearm from a hanging position up until the triceps cramps in the back and you cannot extend your arm any farther. Bring the weight up with a little push, but no swing at all, and make double sure your arm is fully extended. This is the key point of the movement on which all your gains hinge.
Sets and Reps: A minimum of 4 sets of 10 to 12 reps should be done for a beginning, and after 3 weeks to a month increase the sets. Keep your reps stable and remember to really concentrate while doing the movement.

Exercise #4

Barbell Kickbacks: This is a finishing off movement, purely for development at the juncture of the triceps heads, the horseshoe area. Is range is very limited and the exercise is almost all cramp.
I stole this movement from George Payne’s routine, and if you can show me anyone with better definition in this area I’ll give you an inch off my arm! Hold the bar with the side of the hands just touching the thighs, your palms facing away from the body. Throw the bar away from you, hold it there for a count of 5, then let it slowly return to the body.
Sets and Reps: Repeat this movement for 4 sets of 6 reps, and keep this system up whenever you use this exercise.

In Closing

I’ve given you here the very best intermediate arm routines I know. The rest is up to you. You must attack your workouts with vigor and enthusiasm. Remember, the biggest obstacle in the path of every bodybuilder is indifference.
You must motivate yourself every workout, think of the exercises you are doing and how you are going to do them better than last time. You must push ahead, keep on the path to progress and avoid those old demon stale periods.

If you approach your training with these thoughts in mind, nothing can keep you from obtaining results. Most of all, don’t listen to discouraging of disparaging remarks . . . I got them by the bucketfull, but I said the heck with them. I made up my mind that I could do it, and I did. So can you. You can and will improve. But no one can do it for you, you must hit those weights yourself . .

Larry Scott Arm WorkoutIncline Barbell Triceps Press

Larry Scott Arm WorkoutLying Dumbbell Press

Larry Scott Arm WorkoutFlat Bench Dumbbell Curl

Larry Scott Arm WorkoutBentover Barbell Concentration Curl

Larry Scott Arm WorkoutBarbell Kickback

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Mr Olympia 2009 | Bodybuilding history | Awesome body


Mr Olympia 2009 contest was an IFBB professional bodybuilding competition and the feature event of Joe Weider’s Olympia Fitness & Performance Weekend 2009 held September 24-27, 2009 at the Orleans Arena in Las Vegas, Nevada. Other events at the exhibition included the 202 Olympia Showdown, Ms. Olympia, Fitness Olympia, and Figure Olympia contests.

mr olympia 2009

Notable events

  • Jay Cutler became the first bodybuilder in Mr. Olympia history to reclaim his title after losing to Dexter Jackson in 2008
  • Dexter Jackson, defending his 2008 championship, came in 3rd losing by one point to a vastly improved Branch Warren
  • Kai Greene, the winner of the 2009 Arnold Classic, took 4th

Mr Olympia 2009 | Results

PlacePrizeName1+234Points
1.$200,000Jay Cutler55515
2.$100,000Branch Warren16161446
3.$75,000Dexter Jackson10181947
4.$50,000Kai Greene13192254
5.$40,000Phil Heath24171455
6.$30,000Victor Martinez30303090
7.$20,000Ronny Rockel354378
8.$18,000Toney Freeman384280
9.$15,000Hidetada Yamagishi4557102
10.$14,000Moe El Moussawi5152103
11.$4,000Melvin Anthony6044104
12.$4,000Silvio Samuel4955104
13.$4,000Gustavo Badell5359112
14.$4,000Dennis James6171132
15.$4,000Markus Ruhl6372136
16.$4,000Troy Alves8080
16.$4,000Darrem Charles8080
16.$4,000Ahmad Haidar8080
16.$4,000Michael Kefalianos8080
16.$4,000Martin Kjellstrom8080
16.$4,000Joel Stubbs8080
16.$4,000Bill Wilmore8080
16.$4,000Dennis Wolf8080

Source: wikipedia.org