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Lazar Angelov | Music Motivation | Workout Quotes

lazar angelov music motivation


Lazar Angelov | Music Motivation | Workout Quotes


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Kai Greene | Why I will never be a weightlifter?



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
the day after my workout

Best things to eat after a workout

-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.
-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
-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
-fast-acting carbs will help restore your body’s levels of glycogen, which helps rebuild damaged muscles
-they provide lots of wonderful potassium.
-large dose of protein
-anti-inflammatory omega-3s for rebuilding your muscles
-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
-hydrate properly feel great and stay energized

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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.


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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10 best old school exercises | WORK IT for old school body

10 best old school exercises

10 best old school exercises
10 best old school exercises

10 best old school exercises

1. Sissy squats

How to do sissy squats?

2. EZ curl lying triceps extensions

Lying triceps extensions
Lying triceps extensions

3. Cross-chest dumbell triceps extension

Cross-chest dumbell triceps extension
Cross-chest dumbell triceps extension

4. Forearm roller

Forearm roller
Forearm roller

5. Concentration curl w/hanging arm

Concentration curl w/hanging arm
Concentration curl w/hanging arm

6. Push-ups

How to do push-ups?


7. Cross bench pullover

Dumbbell pullover
Dumbbell pullover


8. One-arm dumbbell row

One-arm dumbbell row
One-arm dumbbell row

9. T-bar rows

T-bar rows
T-bar rows

10. Wide-grip chins

Wide-grip chins
Wide-grip chins

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The best supplements for strength for all athletes and 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


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 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)


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 (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


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.



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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Arnold Golden Six Workout Routine | Muscular physique Tips

Arnold Golden Six Routine

The ‘Golden Six’ was a programme is based around six key exercises .According to Arnold he made “remarkable” gains on.

Austrian Oak built his impressive foundation on full-body workouts such as Park’s ‘Beginner 5×5 routine and his own ‘Golden Six’

I found out everything I could about Reg Park. I bought all the magazines that published his programs. I learned how he started training, what he ate, how he lived, and how he did his workouts. I became obsessed…

The Golden Six Routine

Barbell Squat410
Wide Grip Barbell Bench Press310
Chin Up3Max
Behind The Neck Overhead Press410
Barbell Curl310
Bent Knee Sit Up3-4Max


  • Arnold recommended performing this routine 3 times per week on alternating days for a 3 month cycle.
  • Once you can do 2/3 reps above the recommended amount increase the weight.
  • Strive to progress wherever possible.
  • Rest for 2 minutes between sets of squats and no more than 90 seconds for the other exercises.
Arnold Schwarzenegger Young Photos
Arnold Schwarzenegger Young Photos

Follow Arnold Golden Six Workout Routine. It’s perfect way to lay the foundation for a well balanced, muscular physique.

Get in, blitz everything, get out, eat, rest, repeat.

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Mike Mentzer qoutes about bodybuilding | Workout and Resting


Mike Mentzer qoutes about bodybuilding

The Big Picture

Many bodybuilders apparently don’t understand that the big picture in bodybuilding involves two elements of equal value, literally 50-50, not 60-40 or 70-30 – but 50-50.

There’s no gain saying that the workout itself is important, it’s only 50 percent of the big picture. The second element, not one scintilla less important than the workout, is the rest period between workouts. And here’s why. The workout understand doesn’t actually “produce” muscular growth; it serves merely to “stimulate” the body’s growth mechanism into motion. It is the body itself – of course – that produces the growth, but ONLY if left undisturbed during a sufficient rest period. If you don’t rest enough, you don’t grow enough – if at all!

Mike Mentzer

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Learn proper squat form | Types of squat workouts

Squat – the king of all exercises

It is often a reason squat called the king of exercises. When performing the squat (especially with a barbell) activates the whole body. Most are loaded legs (especially quads), followed by the lower back, abdomen and other parts of the body. Also, depending on the particular variant of the squat can no longer activate individual parts.

Bad Squat
Here are bad examples of people squat.
These moves will not strengthen the body. It is only possible to get permanent injuries.

Learn squat from babies
Did you know that babies before walking do “the squats”. First master the stability of crouching, and later learned to walk.

Squats can be performed in several ways: without weights with barbell and dumbbell, with the weight placed in front of (front squat), with weight placed behind the body (back squat), and there are still a large number of variants, such as hack squat, squat jeffereson, belt squatting and so on. Also it can be with regard to the depth of descent divided into half squat, parallel squat and deep squat.

When someone in fitness center mentions squat then usually implies a parallel back squat. In explanation we most hold on to him, and we shall process and other variants of the squat that are infrequently used.

1. Back Squat

Back SquatBack SquatBack SquatBack SquatBack SquatBack Squat

The back squat is one of the three exercises that are performed at powerlifting competitions (with the bench press and dead lift). Equally used in physical conditioning of athletes (in order to improve explosive power, maximum power, etc.) As well as in bodybuilding and fitness where the goal is aesthetics or increase muscle mass, decrease body fat, the muscle definition and Fig.

2. Front squat – type 1

Front squatFront squatFront squatFront squatFront squat
The problem with type 1 front squat is the insufficient flexibility of the hand and shoulder girdle so elbows are not set up enough. Also in slightly larger weight can lead to the situation that we weight pulls forward (lack of flexibility in the calves, hips, back).

3. Front squat – type 2

Front squatFront squatFront squatFront squatFront squat
Front squat type 2 is only easier to perform because the flexibility of the hand and the shoulder girdle. Position rod is the same only the palms are over it.

4. Powerlifting squat

Powerlifting squat
5. Squat with close set foot
Squat with close set foot
6. Squat with a wide set foot
Squat with a wide set foot
7. Hack Squat
Hack SquatHack Squat

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Advanced exercises for the chest – Dexter Jackson Training


Advanced exercises for the chest – Dexter Jackson Training

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

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

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





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





Flat bench press bar

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

dexter jackson flat bench press

Incline hammer machine press

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

Crossover cables

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

dexter jackson cablesdexter jackson cables

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Ulisses Jr Training Routine | One Week Training Program

Ulisses Jr Training Routine | One Week Training Program

Continue reading Ulisses Jr Training Routine | One Week Training Program