Month: February 2014

Get Big With These Training Intensity Tips

Introduction

Intensity is the key to make weight training work for you. Without the proper training intensity, ones workout will become sluggish and ineffective and they will therefore wonder why they aren’t getting any results. Below I will give you proven intensity tips that will help you work out effectively and efficiently, while maximizing your muscle growth and gains!

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Negative Repetitions: People often forget that the most important part of the repetition or rep which its most commonly known as is the negative portion. This is where most of the muscle damage occurs and from this damage one will experience muscular growth. To do negative reps I will advise you to explode on the positive movement of the rep then slowly lower the weight inch by inch on the negative part of the rep. Doing negative reps will make your muscles burn and grow!

Forced Repetitions: Forced reps are a particular all time favorite of mine, basically you would get your training partner or spotter to push the weight for you when you fail completely. The forced reps will turn on your bodies growth mechanism since these are the repetitions which will send the growth signal to your body.

Partial Repetitions: Partial reps are a shock method that further shocks your muscles into complete muscular failure and complete muscular growth. Partial reps are effective near the end of the set when your muscles are exhausted. You would then try to lift the weight up as much as possible for as many times as possible, continuing to do so until you cant do it no more. At the end of your set your muscles should be on fire and pumped with blood to the extreme!

The Shocking Principle: The shocking principle is when you “shock” your body. This “shock” can be achieved by switching your workout routine or switching the usual way you do your workout. This “shock” will “shock” your body into complete muscular growth!

Conclusion: I hope you use these training intensity tips that I have given you during your next work out. However, you must remember something without the proper recovery and rest you wont grow, but with the proper training, nutrition, recovery and diet you will grow like crazy especially by using these training intensity tips!

Top Five Biggest and Best Backs in Bodybuilding History

Introduction

There’s nothing crazier then seeing a big and well developed back in bodybuilding. Remember, a big back can potentially block out the sun! 

Image  1/2 Dorian Yates and Ronnie Coleman

For me numbers one and two are a hard choice for me too pick because you have two really great bodybuilders, Ronnie Coleman and Dorian Yates. Its a hard choice since both of them had the biggest backs ever in bodybuilding history. Personally I would say Dorian Yates has the better conditioning, while Ronnie Coleman’s back is just freaky big. Therefore I have a really hard time choosing who is number one and who is number 2, who do you guys think should be number one and two?

 

3. Image  Lee Haney

Lee Haney was one of the two men only to beat Dorian Yates. His back is big and his symmetry is amazing, due to small waist which enlarges his V-Taper. However he could not stand a chance to a prime Dorian Yates and Ronnie Coleman.

 

4. Image  Jay Cutler

Jay Cutler was also one of the men to beat Ronnie Coleman. His back is well developed, however, his lat spread can not touch Ronnie’s. 

 

5. Image  Dennis Wolf

Dennis Wolf has an amazing back, its well developed and with his small thin waist his V-Taper gets enhanced a lot. If he can get his conditioning up, perhaps there will be a Sandow trophy for him!

False Energy

Today’s bodybuilders are always looking for an edge which will help them achieve their goals and turn them into champions. However when you subject yourself to various kinds of artificial stimulants, you may get short term results, but there is an inevitable let down and your overall performance ability is damaged over time. Below is a list of artificial stimulants which are used in the bodybuilding world:

 

1. Pre-Workout

2. Caffeine 

High Intensity Training vs Volume Training Which One is Better?

Introduction

To first answer the immediate question, it is neither, I will explain my thought later on. Lets first start off by explaining what the two different training programs are.

What is High Intensity Training?

High intensity training is the name applied to different approaches to working out. Some people do high intensity training by going to complete failure by using a variety of different methods. Such as negative reps, forced reps, and partial reps, these extra movements help the muscle go to complete failure both positively, statically and negatively. However the more famous version of high intensity training is the one which was made famous by Mike Mentzer and Dorian Yates, it involved going to complete failure by using the methods above. However they would do two warm up sets and then hit the last set hard going to complete failure. This low volume approach would make them grow because right after a hard 45 minute session in the gym they would go home rest and eat. With each gym session they would grow stronger and there muscles would grow, overall they would not plateau because they would keep progressing by increasing their rep range or the weight.

What is Volume Training?

Most people know what volume training is because they either did it in the past or are currently doing it. However to the people that don’t know volume training, it is hitting the muscle from a large variety of angles and exercises. A person doing volume training would do pyramid scheme sets building up to their heaviest weight then dropping down to what they started with. Overall a large number of sets and reps would be done.

Which is better?

Neither because it depends on you the bodybuilder. Just because your friend grows like a weed using the high intensity method doesn’t mean you will to. Maybe volume training works for you or something in between. Overall we are all different, you have to find what works for you, only you know your body. So go find something that works for you!

The Best Bodybuilders Ever

Arnold Schwarzenegger

Stats: 7 times Mr. Olympia (1970, 1971, 1972, 1973, 1974, 1975 and 1980)
Height: 6 ft 2 in
Weight: 230-260 lbs

I choose Arnold Schwarzenegger as my top bodybuilder because he is the one that publicized the sport during the 1970s, due to his appearances in Pumping Iron and so on. Without him bodybuilding would not be so mainstream as it is right now. Not only did he publicize bodybuilding he inspired others that would come after him in the sport of bodybuilding. Overall Arnold Schwarzenegger “Came, saw and conquered” his never giving up attitude lead him to a life of success from bodybuilding to actor and then finally to governor of the American state of California. He truly is a superb role model for all of us.

Ronnie Coleman
Stats: 8 times Mr. Olympia (1998, 1999, 2000, 2001, 2002, 2003, 2004 and 2005)
Height: 5 ft 11 in
Weight: 280-320 lbs

This man right here has to be one of the strongest bodybuilders in history. Well known for his “Yeah buddies” and “Aint nothing but a peanut”, this Silverback Gorilla did 200 lbs dumbbells on the incline chest press and flat dumbbell press for 12 reps on each exercise. Lets just say that he pushed himself to the limits, and he always strives to do better. For example he sold all his luxury cars to open up his successful supplement company called the “Ronnie Coleman Signatures Series”. Overall Ronnie Coleman gets you pumped to go to the gym, just watch a video on YouTube about him and you will see what I mean.

Dorian Yates
Stats: 6 times Mr. Olympia (1992, 1993, 1994, 1995, 1996 and 1997)
Height: 5 ft 10 in
Weight: 260-305 lbs

The third best bodybuilder the world has even seen has to be Dorian Yates. He is known for his extremely dry and grainy conditioning look, his massive back and his ever lasting success (6 times Mr. Olympia and owner of DY Nutrition). However it wasn’t always this way, the young Dorian Yates was in the wrong crowd, he joined a gang and eventually ended up going to jail where he proved to be the strongest inmate in the whole prison. When he got out he was determined to be a bodybuilder and that he did. He was also an advocate of HIT (high intensity training), he only trained 45 minutes a training session, but he gave it his all taking his body to complete failure. Some of his fellow competitors would train 3 or more hours a day in the gym, yet with HIT Dorian Yates won the Mr. Olympia six times in a row!
Jay Cutler
Stats: 4 times Mr. Olympia (2006, 2007, 2009 and 2010)
Height: 5 ft 9 in
Weight: 275-310 lbs

Jay Cutler has to be one of the most successful bodybuilders in history because of the way he markets himself. He appears on every major fitness magazine and is well known through out the fitness world. He has created various products such as supplements, fitness equipment (fat gripz) and etc. In bodybuilding you have to market yourself to be successful and Jay Cutler did that.
Mike Mentzer
Stats: 2nd place in the 1980 Mr. Olympia
Height: 5 ft 8 in
Weight: 225-250 lbs

Mike Mentzer may have never won the Mr. Olympia, however his revolutionary thinking earns himself the 5th spot on this list. Known as the smartest bodybuilder of all time due to his revolutionary training called high intensity training or HIT. He would hit his muscles hard going to complete failure then go home, rest and also eat to recover from the energy draining training. The results where tremendous he would gain weight in a very short time while also losing fat. Overall Mike Mentzers teachings in bodybuilding gave many future bodybuilders a resource that they could us, one bodybuilder to do that is Dorian Yates and look where he ended up, six times Mr. Olympia.