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Training once a week: Science confirmed Mike Mentzer’s method

Mike-Mentzer-method


Mike-Mentzer-method

Training once a week: Science confirmed Mike Mentzer’s method

The legendary Mike Mentzer, one of bodybuilding icon whose methodology training for decades attracted enormous public attention and which was the subject of endless debate. This giant is, in fact, found that almost all bodybuilders have a problem with overtraining, but during the week practicing far less time, while also winning some of the biggest prizes in the sport.
The man who is the first in history had won a competition with the maximum number of points, which in 1978 won the title of Mr. Universe and win the heavyweight Mr. Olympia.

Mentzer’s approach to training is quickly made him even more popular, and has gained thousands of followers to years later their number substantially reduced, because of its drastic reduction of muscle mass, and especially after he left this world too early, in the 49th year life.

His training was brutal, maximum intensity, in which each repetition performed slowly and completely correct. The exercises were performed to the limit, and it is considered that for achieving maximum stimulation of each muscle group separately, it is ideal to exercise 20 to 30 minutes. After such training he rested four days, however, or even up to 7 days to the next.

Although his approach lost a lot of popularity, now the last scientific study has proved that he was right.

Scientific research that included 70 healthy adults, which were then divided into two age groups, clarified is what this is all about.

In the first group were persons aged 20-35 years, while in the second the elderly from 60 to 75 years. During the first phase of the research, which lasted 16 weeks, both groups had three endurance training per week. After that, divided into three groups. The participants of the first group were totally stopped exercising, others have reduced the number of weekly training from three to one, while the third group of participants also reduce the number of training from three to one, but at the same time reduce the number of sets for each muscle group from three to one.

The results showed that the legendary Mentzer found a good approach. In other words, a group of older exercisers, no one has managed to maintain the same muscle mass than before reducing the number of training from three to one, with younger trainees was completely different situation. Both groups whose participants reduce the number of training from 3 to 1, and the number of sets of 3 to 1, the survey are completed with the same outcome, that muscle mass was held still.

However, the measurements after the completion of the entire process of research there was one key difference – with members of the group of young trainees who have reduced the number of weekly training, but who at the same time maintain a complete range of training and have not reduced the number of series, recorded an increase in muscle mass!

It was also the best answer to the question whether the methods Mike Mentzer really has an effect.

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Franco Columbu Motivation | Workout Quotes


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Franco Columbu Motivation | Workout Quotes

FALL IN LOVE WITH THE PROCESS AND THE RESULTS WILLCOME. Awesome Franco Columbu motivationa bodybuilding quote.
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Frank Zane | Old School | Bodybuilding Quotes


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Frank Zane | Old School | Bodybuilding Quotes

Small daily improvements are the key to staggering long-term results. Frank Zane Motivation.
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Arnold Schwarzenegger | Motivational quotes | Facebook covers


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Arnold Schwarzenegger | Motivational quotes | Facebook covers

YOU CAN HAVE RESULTS OR EXCUSES. NOT BOTH. Awesome Arnold Schwarzenegger facebook cover.
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A few tips for a faster metabolism

A few tips for a faster metabolism


A-few-tips-for-a-faster-metabolism

A few tips for a faster metabolism

In your body there is a personal trainer that all the forces trying to spend the calories and fat. He is called metabolism and reflects everything that your body is working. A fast metabolism means more calories burned. The more calories you burn, the easier it is to lose weight. Metabolism is very grateful. No further drastic changes in order to notice the results of his work. Regardless of genetics, age and gender, and continue to have great control over the metabolism …

When you wake up

Eat a good breakfast every day

If you do not do this, your body will come to the stage of starvation and will start paranoid conserve energy. A large breakfast is a healthy breakfast. People who skip breakfast have a 4.5 times higher risk of obesity

Drink Coffee

Coffee in the morning is great for your health. Caffeine will stimulate the work of the central nervous system, accelerate heartbeat and breathing. Basal metabolic rate is 16% higher for those who in the morning to drink caffeinated beverages. If you are not a fan of coffee, select another source of caffeine.

Drink a glass of cold water

Your body will expend more calories while it will heat the water. While these calories are not significant, the cold water will speed up your metabolism throughout the day, which for you means about 1 kilogram less per year.

When you are at work

Eat protein

Proteins must be included in every meal because it helps build muscle mass. Muscles consume more calories than fat, even in a resting stage. For lunch enter about 30 grams of protein, which means about half a cup of low-fat cheese and 110 grams of chicken breast.

Drink green tea

Green tea stimulates fat burning. One research has shown that regular consumption of green tea, for a period of 12 weeks, reduced body weight by 4.6%. For even better effect let green tea to soak in water for about 3 minutes.

Eat dairy products

Dairy products are an excellent afternoon snack. Choose calcium-fortified products. Calcium stimulates metabolism. If you are intolerant to lactose, enter other types of milk fortified with calcium. Calcium supplements do not have the same effect.

When you practice

Work interval training

Surely you are always trying to lose as little time to exercise. Therefore, alternately increase and decrease the intensity of exercise. The aim of the amendment is interval training high-intensity exercise, such as for example fast running, with lighter intensity exercises, such as walking slowly.

Strength exercises doing slowly

Strength exercises are much more effective if you tense muscles and count to three before them relax. Slow motion strength training increases muscle damage. Although it sounds bad, it’s what you need. While recovering muscles, your metabolism works faster for hours after the workout.

Drink fish oil

Fish oil and fish oil supplements will accelerate fat burning. Look for a supplement containing at least 300 mg of EPA fatty acids and 200 milligrams of DHA fatty acid. Take supplements 2 hours before exercise.

When you come home

Eat fish

Oily fish, such as salmon, tuna or sardines, contain omega-3 fatty acids that regulate appetite. They will speed up the process of sending signals of satiety brain and will also speed up the process of regeneration of muscle tissue after exercise.

Do not drink alcohol

Alcohol slows the metabolism. If you are going to drink at the end of a hard day, fat metabolism will spend as much as 73% slower. Skip the alcohol, and drink only water. Also, be careful with the intake of fluids so you do not have to interrupt sleep during the night because of urination.

Go to bed early

Your body is preparing to sleep for a long time after you go to bed. Too little sleep will disrupt the balance of hormones ghrelin and leptin, which regulates appetite and energy use. It has been shown that people who sleep less than 7 hours a day have an increased risk of obesity.

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Workout results | Motivation | bodybuilding quotes

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workout-motivation-bodybuilding-quotes

Workout results | Motivation | bodybuilding quotes

I DON’T ALWAYS LOVE THE WORKOUT, BUT I ALWAYS LOVE THE RESULTS.

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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Mr. Olympia 2015 | Results


phil-heath-mr-olympia-winner-2015

Bodybuilding :

Phil Heath – 1st
Dexter Jackson – 2nd
Shawn Rhoden -3rd
Dennis Wolf -4th (everybody stunned by this, it should’ve been 1st or 2nd)
Big Ramy -5th
Branch Warren -6th

Men’s Physique :

Jeremy Buendia – 1st
Sadik Hadzovic – 2nd
Jason Poston – 3rd

And for Mr. Olympia 212 : Flew James Lewis

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Working Hard For Results | Bodybulding Quotes

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Working Hard For Results | Bodybulding Quotes

YOU HAVE TO GO TROUGH THE WORST, TO GET TO THE BEST
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2014 IFBB Nordic Pro winner Roelly Winklaar


Roelly-Winklaar-2014-IFBB-Nordic-Pro-winner

2014 IFBB Nordic Pro winner Roelly Winklaar

The results for the 2014 IFBB Nordic Pro

Bodybuilding
1. Roelly Winklaar
2. Steve Kuclo
3. Johnny Jackson
4. Ronny Rockel
5. Robert Piotrkowicz

Roelly-Winklaar-wins-the-2014-IFBB-Nordic-Pro

Bikini
1. Tawna Eubanks
2. Christina Strom Fjaiere
3. Sarah Back
4. Noemi Olah
5. Anna Virmajoki”

Bikini-2014-IFBB-Nordic-Pro-Tawna-Eubanks

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Mr Olympia 2014 Review


Mr-Olympia-2014-Review

Mr Olympia 2014 Review

Judge’s decision, Mr Olympia for 2014 is Phill Heath. Why? It was he best mannequin for a bodybuilding business. It has just enough “all” that is needed to win the title. His performance (which does not mean only the performance on stage) is a calm, confident. Just as it should have a bodybuilding champion. A decent guy with no stained past is exactly what the IFBB wants to present as an ideal of bodybuilding.

Kai Greene. The first and basic detail that is missing is his past. Also, his belly all the time “thrown off” and had trouble controlling his stomach. Our past can still haunt us and this is a classic example. His conflict with Phil’s only funny, nothing more. Yet the United States is the cradle of a professional wrestler, and such things should not be surprising.

Dennis Wolf (aka The Wolf Man) – Dennis got lucky on the last Arnold Classic because the judges did not see his calves. Although he was in top form. His plan to fulfill this top form again at MR. Olympia competition was not as successful. It turns out that this is still a big bite for great Dennis.

If you are talking about serious, eye attractive and pleasant bodybuilding, we can talk about Shawn Rhoden. It represents everything that should have a Mr. Olympia. Classic and beautiful lines of musculature. Symmetry and of course the amazing form. Rhoden is a large, dense, rounded in every muscle group and has a compact, narrow waist. He was supposed to be the second!

Dexter Jackson has spent all the credit, he just lives on past glory. Realistically, there is not enough meat to match with today’s heavy weight. 212 category could be a solution but the “Blade” decided otherwise.

If you missed a live webcast recording, you can look at the attached video:

Branch Warren shamefully demoted and placed in sixth place. Great Ramy as a foreigner, as an Arab and as a man who does not speak English does not have a realistic chance of excessive, so he can be happy with his seventh place. His coach Dennis James is certainly not happy referee’s decision.

In general, we can not be satisfied with Mr Olympia which is every year more circus and less sport. Where did some real parameters of the trial? Where did the real Mr Olympia champions? And now we can all go on a jumbo pizza …

Mr-Olympia-food

The final result:
1st Phil Heath
Second Kai Greene
3rd Shawn Rhoden
4th Dennis Wolf
5th Dexter Jackson
6th Branch Warren
7th Mamdouh “Big Ramy” Elsbbiay
8th Victor Martinez
9th Steve Kuclo
10th Juan Morel
11th Johnnie Jackson
12th Roelly Winklaar
13th Fred Smalls
14th Jonathan Delarosa
15th William Bonaca
16th Fahim Ibrahim
16th Jojo Ntiforo

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