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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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The oldest bodybuilder died | R.I.P. Manohar Aich

R.I.P.-Manohar-Aich-died


R.I.P.-Manohar-Aich-died

The oldest bodybuilder died | R.I.P. Manohar Aich

Aich son announced that his father died on Sunday due to health problems caused by old age …

The celebrated Indian bodybuilder and former Mr. Universe Manohar Aich died in the eastern Indian city of Calcutta in 104 years.

Aich grew up as a small boy, and throughout life is overcome numerous obstacles, poverty and stay in prison, in order to reach fame.

Manohar-Aich

In London in 1952 won the title of Mr. Universe, a home to come back as a hero. Many boys begin to engage in this sport inspired by his success.

He has won several titles in the Asian competition. He was known as “Pocket Hercules”, because he was a high 150 centimeters.

Aich is often said that the secret of longevity, ability to trouble accepting lightly and to be happy during difficult periods in life. He claimed that he had seen with a diet of milk, fruits, vegetables, rice, lentils and fish maintain health.

https://www.youtube.com/watch?v=K8JioxLVMqg

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Kai Greene | Why I will never be a weightlifter?

2016-arnold-classic-winners


 

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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After workout | Best foods to eat

After workout Best foods


The day after my workout
The day after my workout

After workout

Call me crazy
but i love
SUFFERING
the day after my workout

Best things to eat after a workout

Eggs
-70 calories each, 6.3 grams of protein
-one of the few foods that naturally contain vitamin D
-raw eggs have no advantages over cooked ones. In fact, cooking eggs allows your body to absorb almost twice the amount of protein.
Quinoa
-contains far more vitamins, protein and fiber than brown rice, and requires less time to prepare
Orange Juice
-vitamin C
-you’ll also get significantly more potassium than you would from popular sports drinks
Kefir
-fermented milk drink made from probiotic bacteria
-one cup of kefir contains 11-14grams of “complete proteins”,which don’t occur normally in the body
Bannanas
-fast-acting carbs will help restore your body’s levels of glycogen, which helps rebuild damaged muscles
-they provide lots of wonderful potassium.
Salamon
-large dose of protein
-anti-inflammatory omega-3s for rebuilding your muscles
Bluberries
-give your body a huge antioxidant boost
-triple your rate of recovery after intense workouts
Dried Fruit and Nuts
-quick protein and carbs
-half cup contains 34 grams of protein
Sweet Potatoes
-vitamins and nutrients (vitamins B6,C,D,magnesium,potassium)
-healthy dose of carbs
Water
-hydrate properly feel great and stay energized

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Uncrowned kings of bodybuilding


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

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

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

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!

http://awesome-body.info

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Live stream Mr. Olympia 2015 | Bodybuidling News


live-stream-mr-olympia-2015

Live stream Mr. Olympia 2015 | Bodybuidling News

In professional circles there are rumors, 2015, there will be no direct live streaming Mr. Olympia!

Behind the scenes, rumors abound that the IFBB Pro League canceled the agreement to the site that traditionally performs live streaming broadcast from Mr. Olympia and the Arnold Classic.

Yet we have no official information, no one knows how this will affect the future live stream with the Arnold Classic. But as things stand now live stream with Mr. Olympia still will not be.

It is possible, that the fans of the sport of bodybuilding in 2015-remain without direct live stream of this biggest event, which was immeasurable damage to this sport …

The technology is so far advanced so much, that every one expected more livestream with IFBB Pro competition … Unfortunately from one reason or another, things are going in a very wrong direction …

http://awesome-body.info

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Dexter Jackson | Motivation | Poster


Dexter-Jackson-the-blade

Dexter Jackson  | Motivation | Poster

Since the 2004 in the first three months won the three competitions in a row, Dexter has achieved star status in the sport. With its 168 cm and 100 pounds, “The Blade” had no trouble Deal With many larger competitors. Its imposing symmetry and unwavering nature were his, and the other main weapon.
That’s why we made a motivational poster, to remind all of Dexter before Mr. Olympia 2015.
http://awesome-body.info

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The biggest legs ever seen | Tom Platz


Tom-Platz-legs

The biggest legs ever seen | Tom Platz

When you mention the name of the legendary bodybuilder Tom Platz, the first association at all, “the biggest and most developed legs ever seen.”

platz-big-legs-bodybuilding

He was one of the contestants from the golden era of bodybuilding, and all the great men of that time, which still apply to the greatest legends of the sport, it tended to develop legs like Tom Platz.

tom-platz-biggest-bodybuidling-legs

About Tom Platz massiveness should not waste words, but real power “foundations” of this great figure was impressive. 238 kilograms in the squat for the vast majority of people is completely unthinkable. Tom Platz did it 23 times!

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Franco Columbu Quotes | Motivational Quotes

Franco Columbu quotes


franco-columbu-quotes

Franco Columbu Quotes | Motivational Quotes

Motivational quote with a photo of Franco Columbu.
Franco is one of the true legends of the sport, which won two titles Mr. Olympia and Mr. Universe titles and Mr. World.
WORKOUT BECAUSE YOU LOVE YOUR BODY , NOT BECAUSE YOU HATE IT.
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Common causes of slow metabolism

slow-metabolism


slow-metabolism

Common causes of slow metabolism

Some people can eat anything and not gain weight while on the other hand, some individuals and by looking at fast food or sweets gaining weight. The reason for such a slight weight gain is mostly hidden in genetics, but also corrupt metabolism. Those of us who eat anything usually have extremely good genes and highly functional metabolism. This means that they are much better and more quickly digested foods they are putting into their body.

However, every one of us has to take care of your metabolism so that it functioned properly. Important factors are the absorption of water, the intake of protein and fat, and a good nights sleep.

Diet have a great impact on metabolism. For example intensive diet (large caloric deficit), if the long reserve will slow down your metabolism. Even when it enters a relatively small amount of energy in the body (in terms of body type, size and weight), impaired metabolism will ensure that the target – fat-burning can not be achieved. In this situation, the body shifts into a phase of energy conservation as a measure of self-protection. This reaction dates back to the time when food was not plentiful around the man. Some theories claim that it is always difficult to lose weight after they get a significant amount. When applying the principle of substantial caloric deficit for a long time, the body enters a phase of conservation of energy and thus hinders your weight loss.

Of course some will say that professional bodybuilders always rely on a drastic diet, when you are in the process of muscle mass, and then radically reduce their weight. Of course that there is truth. But the difference is that professional bodybuilders commonly used aids (such as steroids and doping agents) to keep the thyroid gland to produce hormones continue at a high level even in the process of diet, thus enabling the process of fat loss. Therefore, do not be comparable to the standards of professional bodybuilders because these standards are definitely not valid for most exercisers.

Slow metabolism can definitely be associated with poor nutrition, but sometimes there are other factors that affect the speed of your metabolism. If you already realize that you have a slow metabolism, the next thing you need to do is to understand why this is so. Is that something that you are guilty or blame your genetics

Here are some very common causes of slow metabolism.

A very small quantity of nutrients

Diet with low calorie intake over a longer period will significantly slow down your metabolism. As already mentioned, this is a protective measure organism. Usually during a child with low calorie hands and feet become cold as a result of low supply. The body sends blood to those parts where it is most needed.

Athletes quickly when they want to achieve their goals very often make the mistake went immediately to the intensive diet. The body then there is not enough time to get used to such a drastic reduction in caloric intake, as well as the reaction occurs rapidly quenching metabolism. For this reason it is extremely important that you never start with drastic changes in diet. Smarter option is to reduce daily caloric intake by about 10-15%, which is about 300-500 calories a day. After 2-3 weeks of monitoring how your body will react, and then cut an additional 300 to 500 calories. Some experts suggest a short break from the diet of a few days to allow an increase in the hormone leptin and to your metabolism back to normal.

Very low fluid intake

Another common reason for the slow metabolism is low fluid intake. Remember, the human body is 65% water. Thus, even without any sporting activity you will lose approximately 2.5 liters of water during the day through sweat, breath and urine. Digesting food also requires water. Except in the digestion, the water is also included in the transport of nutrients, enzymes and hormones in the blood. The loss of only 2% of water causes a significant loss in strength. Therefore, we recommend a minimum intake of 3 liters of fluid a day. This amount varies depending on the height, weight and activity of the individual. A good indicator to eat enough fluids is the color of your urine, which would have a colorless or transparent.

I do not eat enough fat

Even when you’re on a diet body needs fat. While during the child needs a small amount of carbohydrates, on the other hand proteins and fats are essential for our body. Athletes make a big mistake when in the course of a child reduce fat intake to almost zero. The most important thing is to know what kind of fat you enter. Make sure you enter the primary unsaturated fat, saturated fat should enter only in small quantities. Avoid intake of trans fats.

Unsaturated fats are essential because they can not be produced by our body and are necessary for the construction of cells. They can be found in various types of fish, nuts and olive oil. On the other hand, saturated fatty acids the body can only produce as a result their input is needed only in small quantities. However, they are required to produce anabolic hormones in the body and for the absorption of vitamins such as A, E, D and K. Saturated fatty acids are found in foods such as butter, milk, beef and chicken legs.

The optimal dose of essential fatty acids is 0.8 – 1 gram per kilogram per day.

I do not eat enough protein

Fats are important, but the proteins are more important, and why?

Simply speaking, proteins are the building materials needed your body to repair damaged cells. This means that athletes should always be careful to get enough protein in their diet. Because only then the body can repair the damage that can make the muscle fibers during a hard workout. In addition, a large proportion of the energy used during the degradation of proteins that are entered. This so-called. “Thermogenic effect of food” abbreviated TEF is higher in protein, as compared to fat and carbohydrate. Therefore, the high protein diet is important when you want to lose weight. In combination with the intensive training is necessary to consume 2-2.5 grams of protein per kilogram of body weight.

Another common cause of a slow metabolism is the lack of sleep

Good sleep is important for brain and body in shape. While it is possible the time away enough sleep, though after a few days your body will respond to such treatment. It is important to sleep well, 8-9 hours, because only then will your body is completely renewed.

Today there are a sufficient number of studies that point to the fact that sleep is essential for the good functioning of metabolism. Too little sleep causes an increase in cortisol levels and eventually leads to the breakdown of muscle. Many people say that 4-6 hours of sleep enough and it’s all a matter of habit, but over the long term will certainly feel the negative effects of sleep deprivation on performance and holistic health.

Therefore quality sleep than 8 hours during the night and a short daytime sleep can do wonders for your concentration, sports performance and overall health.

The causes slow metabolism may be many, but only some can be influenced. Try to find mistakes that you make and to correct them. Poor metabolism can be irritating, but that’s no reason to cancel. If you fail to comply with the basis that we have provided here will surely feel the long-term positive change and to reduce the problem with a slow metabolism.

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Max Philisaire | awesome body wallpapers


Max Philisaire

Max Philisaire | awesome body wallpapers

Max Philisaire, the guy who brought the body to perfection. Each muscle group is developed enough and yet not too far and lost symmetry. Placed in one basket called “aesthetic fitness”, which is a sports structure of the human body that exudes aesthetics and symmetry and the closest idea of a perfect man.

Max Philisaire is actually a bodybuilder, but usually without competing ambitions and stops at levels significantly lower than those occurring one professional bodybuilder who strives each muscle group to develop a maximum, as much as possible and harmonious, with a view to overshadow all other competitors in the stage.

Max Philisaire quote: Change your mindset and your body will follow.

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Reg Lewis | Mr. America | Awesome body wallpapers


reg lewis

Reg Lewis

Bodybuilder and actor Reg Lewis was born in Niles, California, on January 23, 1936.
He began bodybuilding at a young age, winning his first title at age 17.
Lewis jump-started his film career with the assistance of actress Mae West who, in 1954, enlisted a gym-full of bodybuilders (including Lewis, Mickey Hargitay, Gordon Mitchell, and Dan Vadis) and took them and her act on a tour of nightclubs to various cities across the nation.
West’s male revue created a sensation; according to Gordon Mitchell, the show and the men were a big hit with the all-female audiences.
Lewis often acted as an escort for Miss West, taking her to film premieres, nightclub openings, and other high-profile events throughout the 1950s, 1960s, and 1970s. And Lewis appears in West’s last film, Sextette (1978; with Timothy Dalton).

Junior Mr. Olympics Winner (1953) Lewis won this title at age 17.
Mr. Olympics Winner (1956)
Mr. Pacific Coast Winner (1956)
Mr. Physical Fitness Winner (1956)
Mr. Universe Professional Class Winner (1957)
Mr. USA-AAU Second Overall (1957)
Mr. Hercules chosen by Mae West (1960)
Mr. America Winner (1963)
Olympia-IFBB Third (1970)
Natural America Masters Overall Winner (1982)
Mr. America Over Forty Winner (1983)

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