Bev Francis, as a teenager, became an accomplished shot-putter in track and field. She progressed to powerlifting where she won six world titles from 1980-85 and earned the accolade of “Strongest Woman in History”. In 1983, Francis was invited to attend the Caesar’s World Cup in Las Vegas.
The contest was, in fact, a vehicle against which to film Pumping Iron II: The Women, and Francis was added to the event as a means of portraying what was then thought to be, for a female, the muscular extreme.
Check out a clip of her psoing routine from Pumping Iron 2.
Four Benefits of a Weight Lifting Exercise Program
Remember the early day magazines that advertised the benefits of a weight lifting exercise program? The advertisement depicted a skinny teenage boy having sand kicked in his face by the muscular bully. The advertisement claimed that if you sent away for their material and faithfully followed the plan, one day you would be able to do the same to that bully.
Increased Stamina An exercise program is a regimen that is designed to stimulate the muscles and provide a cardiovascular workout. A cardiovascular workout is defined as a process that increases the respirations and stimulates the heart to pump faster. The resulting beneficial effects of an exercise program are to strengthen the body and increase the body's stamina. A weight lifting exercise program, by this definition, meets or exceeds the desired effects of a beneficial exercise for the body.
Weight Loss The weight lifting exercise program consists of using free weights or weights connected to a pulley system. Weight lifting exercises are generally done in sets of three with a set consisting of a number of repetitions. These exercises generally concentrate on particular parts of the body. Regardless of the weight lifted, the fact that the individual is involved in resistance exercising increases the calories burned and can contribute to weight loss.
Building of Muscle Tone Often, when one thinks of weight lifting, the thoughts of being muscle-bound come to mind. However, nothing can be further from the truth. A weight lifting exercise program can incorporate the use of larger amounts of weight, resulting in adding muscle. Or, a weight lifter can exercise with less amounts of weight, the purpose being to build muscle tone
Strengthening of the Ligaments and Tendons Often, as we increase in age, our ligaments and tendons lose their suppleness and elasticity. A weight lifting exercise program done consistently and responsibly, even in our advanced years, can help to keep these important ligatures exercised.
Additionally, the muscles, held to the bones by tendons, when exercised will maintain their strength and tone. The ligaments, which hold our bones to our bones, are also exercised and strengthened. Subsequently, the ensuing strengthening of the muscle will minimize the exertion placed on the tendons and ligaments which will result in the possibility of less strains and sprains. Exercising right is exercising safely. source: bodybuildingarticles.com
In actuality, the claims of this magazine were not all that far-fetched. Although the benefits of a weight lifting exercise program include muscular development, there are other benefits that can be gained from following a weight lifting exercise program. These benefits include increased stamina, weight loss, building of muscle tone, and strengthening of the ligaments and tendons.
His IFBB pro contest history contained a bittersweet moment when he was declared the winner of the Pro Universe in 1975, only to be disqualified later when officials realized he was supposedly on suspension from entering IFBB events. Ironically, his only IFBB pro win would be that same title in 1981. He retired after placing 14th in the 1982 Mr. Olympia.
Tinerino converted to Christianity after some wrong life choices landed him in jail in 1978 and 1979. Today, he and his wife, Anita, continue the ministry that they began in 1979, Dennis Tinerino Ministries, and they are at work on a book, Blood, Sweat and Victory. source: ifbb.com
The Difference Between a Pro and Hobbyist Body Building Diet
The body building diet is something that has confused many people new to bodybuilding. These people are pursuing bodybuilding as a means of promoting health and as a hobby, opposed to pursuing a career as a professional bodybuilder.
It is All About the Calories
The number of calories that a professional will eat in a body building diet will be significantly higher than that of an amateur, because the body builder professional probably weighs in excess of 220lbs and is all muscle, low body fat. Muscle burns calories like crazy, so a pro will not gain weight eating 7,000 calories a day.
In other words, a professional burns up calories by exercising, and the metabolic process of the muscle will devour those calories like crazy. For a hobbyist, one would probably want to stay within a calorie level to maintain one’s weight, which is usually 2,000 a day for most people, with some being higher and virtually never recommended to be over that amount.
Water Intake Variables
Water consumption is a major factor in a body building diet because water does a body good. When one drinks a lot of water, one will see a dramatic change in one’s body. Drinking a lot of water will make your body cease storing excess water weight.
Water also flushes the kidneys and the kidney will not need help from the liver to do its job, so the liver is free to metabolize more fat. Lastly, the body is primarily composed of water, so adding new water to it will allow the body to function well. This is why body builders will drink up to three gallons of water a day! Hobbyists really only need to drink between 64 and 100 ounces of water per day.
Pre-Contest Diet Phase
Bodybuilders will do a great deal of cardio during a free contest period and will drastically cut calories and carbs. They will also make other body building diet alterations so as to develop a defined look for a judge. Since the hobbyist is not competing and is not taking in massive calories during an off- season, they can usually avoid this part of the body building diet and simply eat a more standard recommended diet during the year. Of course, one can do a modified version of this body building diet prior to the beach days of summer for great results. source: bodybuildingworks.com
With the maximum attention that steroids and other performance enhancing drugs, here is another HUGE story that I will closely follow. There was a big drug bust today and over 120 people we're arrested and detained in the process. Read on, this is going to be on every major news outlet in the next coming days, here's an overview of the breaking news.
Federal agents raided more than four dozen underground drug labs and arrested 124 people in 27 states during an 18-month crackdown on Chinese steroids, human growth hormone and other performance-enhancing drugs that reached its culmination in the last four days, Drug Enforcement Administration officials said yesterday.
The operation, which agents described as the largest anti-steroid action by law enforcement ever, involved cooperation among 10 nations and involved raids and arrests in Mexico, Canada, Australia, Belgium, Denmark, Germany, Sweden and Thailand, U.S. officials said.
Under pressure from Olympic and world anti-doping officials to address China's reputation as the main global supplier of illicit performance-enhancing drugs with the 2008 Summer Games in Beijing just 11 months away, Chinese authorities cooperated with the probe, DEA officials said. The Chinese agreed to accept information packets from U.S. and international law enforcement agencies in the coming weeks to address further the problem within their borders, the officials said.
The action targeted underground labs that peddled steroids, human growth hormone and other drugs to customers through Web sites and message boards. It is not yet known whether high-profile Olympic or professional athletes were clients of any of the labs, DEA spokesman Dan Simmons said.
Officials from major sport anti-doping bodies including the World Anti-Doping Agency and U.S. Anti-Doping Agency assisted throughout, offering expertise and support, Simmons said. WADA Chairman Dick Pound is scheduled to arrive in Beijing on Tuesday, where he is expected to follow up on issues surrounding the manufacture and supply of steroids and other drugs from China, which he raised during meetings last fall with Chinese Olympic and government officials as among threats to the legitimacy of competition at the Olympics next August.
The massive probe could have unusual and unnerving repercussions for the clientele of the labs, as the DEA has begun compiling a database of names of those who ordered or participated in illicit performance-enhancing drug activities through the labs for the use of all law enforcement bodies in the United States.
The probe, in which the DEA partnered with the Food and Drug Administration, U.S. Postal Service and various other government agencies, targeted raw material manufacturers and suppliers primarily in China and underground drug laboratories in the United States, Canada and Mexico.
It further looked at U.S.-based Web sites that market "conversion kits" that allow for the at-home processing of steroid powders, as well as Internet bodybuilding discussion boards that facilitate and instruct on the illegal use and production of performance-enhancing drugs.
Steroids and other performance-enhancing drugs are banned by the Olympic movement and most major sports leagues. Side effects of anabolic steroids, which increase muscle mass, include increased body hair, a deepening of the voice, enlargement of the breasts in men and a shrinking of the testicles.
Human growth hormone, believed to build strength and help muscles recover better from injury, can cause an enlargement of the jaw, forehead and hands and feet.
As you can read, you can tell China amongst other countries could be in violation of Anti-doping laws. I just hope this doesn't seriously hurt their chances at hosting the 2008 Summer games.
In 12 successive Mr. Olympia contests (1990-2001), Ray finished in the top five each year – a feat made all the more remarkable by the fact that his peers always outweighed him by 50 to 60 pounds.
Check out this clip of Shawn Ray at the 1992 Mr. Olympia competition.
Quitters never win, and winners never quit. Heard that one before? Well, it holds true all the way - if you're not sticking to the schedule, you'll never get as good results as if you would, period. This is not to say that a rest-break when you're on the border of overtraining is bad, but the 2-week spurts followed by 4 weeks of rest you often see are out of the question. If you're actually unable to follow the schedule you've set up - not by laziness, but because of reality - save yourself some trouble and change your schedule.
Q. I can't get enough of a pump in the gym. It's starting to frustrate me; I want a huge pump for huge gains! What can I do?
A. The first thing you should understand is what a pump really is. Contrary to popular belief, it is not caused by a flow of blood into a particular area of the muscle. Instead, it is the result of blood that has been "trapped" inside. This results in a hard, full feeling inside the muscle. However, a pump is most certainly not an indicator of a successful workout. Although it feels great, we should never use this as a guide to whether or not we are having a good workout. Use progression as your guide for success in the gym, not the pump. You would get a huge pump by doing 50 reps with a 10 pound dumbbell, but do you think this would be effective for muscle growth? There is your answer right there.
Q. I want to dramatically increase my arm size. What are the best arm exercises for accomplishing this?
A. There is no "magic" arm exercise that will yield incredible gains. Arms really don't require a lot of direct work as they get hit very hard in all of your big compound movements for your chest and back. The key to arm size is to increase your overall size. You should be devoting most of your energy into your larger muscle groups, like chest and back. Your arms will grow along with the increased poundages in your compound lifts (heavy presses, dips, rows, overhead presses, rows, chins etc). Obviously you won't find 18 inch arms on a 160 pound bodybuilder. Some arm work is necessary, just not very much. I usually do 3 sets total for biceps and triceps. Don't get too fancy and instead focus on basic, proven lifts. Barbell curls, dumbbell curls, pushdowns and close grip benches should be the cornerstone of your arm workouts.
Q. How long should I rest between sets?
A. This varies from person to person. The bottom line is to rest until you are fully prepared for the next set and can give an all out effort. Never start another set unless you feel that you have fully recovered from the previous one and that your strength will be at its peak. This will usually be anywhere from 2-5 minutes.
It also differs from lift to lift. After an all out set of deadlifts or squats, I'll usually need about 5 minutes to be ready for another set. On the other hand, I could be ready for another set of tricep pushdowns in as little as 2 minutes.
Q. I just started working out a few weeks ago. Roughly how long will it take before I am able to gain a decent amount of muscle?
A. There are too many factors involved in this one to give a straight answer. It will largely come down to your training intensity, diet, supplementation, rest, and most of all, your genetics. I don't care what anyone says, the fact of the matter is that genetics do play a very large role in bodybuilding.
One's ability to increase their muscle size and strength is largely controlled by what is, to us, uncontrollable. Don't get me wrong, anyone can get huge and look great, but the rate at which this occurs is not the same in everyone. In my case, I was able to gain a decent amount of muscle after about 6 or 7 months of training. For someone else, that same amount of muscle may have come in 2 years. Some people could have gained that much in 3 months. Some people don't even lift weights and are big! Don't obsess about it. Pour your heart and soul into your training and good things will eventually happen.
Q. What approach is better for increasing lean mass: eating 3 larger meals a day, or 6 smaller meals a day. Contrary to what people have told me, it seems to make more sense that eating 3 larger meals would be better for gaining mass since one could eat more at each sitting and thus obtain more nutrients. Which is better and why?
A. Eating 5-6 smaller meals a day is a much better approach to gaining muscle and keeping body fat off. Why? By eating smaller meals spread throughout the day you will allow your body to always remain in an anabolic state. You see, after going 2-4 hours without protein the body switches into "starvation mode" and the green light for muscle growth quickly turns red. Through thousands of years of evolution our bodies have learned to slow down the metabolism in order to conserve nutrients, thus preventing starvation. So by eating more frequently throughout the day, your body will always remain anabolic and the metabolism will stay raised. Also, smaller meals are more easily digested than larger ones. The number 1 mistake people make when trying to gain mass while staying lean is not eating frequently enough!
Q. Is alcohol really that harmful to bodybuilders?
A. Yes! Contrary to what some may tell you, alcohol consumption will have quite a negative impact on your bodybuilding goals. Why? Let's look and see…
* It is extremely high in empty calories, yielding 7 calories per gram.
* It disrupts the Kreb's cycle, which will in turn slow down the metabolism leading to increased fat storage.
* It slows down protein synthesis by up to 20%.
* It dehydrates the muscle cells.
* It blocks the absorption of many critical nutrients such as calcium, phosphorus, magnesium, iron and potassium.
* It lowers testosterone levels and increases estrogen production.
* It reduces insulin like growth hormone by up to 42%. source: criticalbench.com
You'll live for many years. There is no "quick fixes" that'll bring you through the whole race. Your health should always come first, so be skeptical to any "magic" ways to lose fat, gain muscle, or improve stamina. Only a fool would start a marathon by a crazy, all-out 400-yard dash.
Probably no one in bodybuilding is as associated with a bodypart as much as Tom “Legs” Platz. In his early contests, whatever his overall placing, he frequently won the best legs subdivision. His total IFBB run was a dozen contests.
Tom Platz’s leg development was peerless in his day and has not yet been surpassed. Perhaps his greatest achievement is that he remains the first gentleman of bodybuilding.
Mass meals: try these 10 top-rated muscle-building foods on for size
"You gotta eat big to get big!" That's what they all say, every pro from Lee Haney to Ronnie Coleman. But what exactly does that mean? Measuring out serving sizes by the pound? Pulling up to the nearest drive-through fast-food joint and ordering one of everything?
Not exactly. Eating "big" refers to eating a lot, yes, but of the right type of food, optimized by being split into meals eaten over the course of the day. You should aim for six meals per day, each one giving you 30-45 grams (g) of protein, for a total of at least one gram of protein per pound of bodyweight per day. You also need plenty of carbohydrates to boost your training drive and your ability to recover from the hard work in the gym.
Next, you need to stock your meal plan with the best foods for getting big. The following list gives you 10 you can grow on--include them as frequently as you can in your mass-gaining nutrition program.
1) Salmon Six ounces of salmon provide 34 g of muscle-building protein and, just as important, 4 g of omega-3 fatty acids, the healthy fats that reduce muscle inflammation to encourage muscle repair and help control cortisol. (As cortisol levels fall, testosterone levels generally rise, promoting mass gains.) Consuming a diet rich in omega-3 fats also helps push the majority of glucose you consume into your muscles instead of into bodyfat stores.
2) Lean beef A lot of hardgainers mistakenly ditch dietary fat, thinking it will add bodyfat. But, as with the omega-3s in fish, the saturated fat in beef actually promotes growth. Consuming too little saturated fat in your diet compromises testosterone and insulinlike growth factor (IGF) levels, hormones that encourage growth. Beef is also a source of cholesterol, the main ingredient that helps the body make its own testosterone. Of course, beef is also a good source of creatine, B vitamins and zinc.
Leaner cuts of beef are the best option, as fattier cuts may provide more calories and saturated fat than even hardgaining bodybuilders need in a serving.
3) Eggs There are many different ways that nutritionists "score" protein foods for their ability to induce growth. Eggs are at the top of nearly every list because they are extremely easy to absorb--the body can easily break down the food into amino acids, the building blocks of muscle. Whole eggs are also rich in healthy fats, saturated fats and lecithin, all of which are great for helping to build muscle mass. Egg yolks may not be ideal when in cutting mode, but for offseason size gains, don't shy away from the yellow stuff.
4) Whole milk If you are a true hardgainer and you're trying to get big, don't drink skim or low-fat milk! Those are for dieters. Sixteen ounces of whole milk provide 16 g of protein and 16 g of fat. The fat in milk tends to be made up of shorter chains than the fats found in other foods. Short-chain fats are slightly anabolic, helping prevent muscle breakdown, and they are a little less likely to be stored as bodyfat than many other types of dietary fat.
The fat in milk also helps the body absorb vitamin D, which recently has been found to reduce the risk of cancer. It's no accident that bodybuilders in the '60s and '70s--guys such as Arnold and Franco, true mass monsters by any standard--drank a lot of whole milk.
5) Apple juice The irony of hitting the gym like a maniac is that it tears your muscles apart. You reap the benefits later, when your body rebuilds itself, bigger than before. Drinking 12-16 ounces of apple juice before you work out provides 45-60 g of carbs and gives you a quick burst of energy (due to the glucose) that is also long lasting (thanks to the fructose). This helps put a lid on cortisol production, ultimately minimizing damage to muscle fibers, while encouraging greater training volume.
6) White bread You know the drill--avoid refined carbs because they have less fiber and fewer healthy nutrients than their whole-food counterparts, and they spike insulin levels. They're bad news for most meals. However, white bread is the perfect food right after you train. That's when you want a fast-digesting carb to restock depleted muscle glycogen levels and boost insulin to kick-start muscle growth, as well as blunt postworkout cortisol. Four slices of white bread provide about 50 g of fast-digesting carbs.
7) Pasta Building mass requires a lot of carbohydrates for fuel. More important, carbs radically change protein metabolism by increasing the efficiency at which protein eaten makes its way into muscles to promote growth. In other words, without carbs, the protein that you consume doesn't do its job to boost growth as effectively. One cup of cooked pasta yields about 45 g of carbs, which is the minimum that hardgainers need per meal to experience serious gains.
8) Garlic How can an herb with almost no calories, carbs, protein or fat yield gains in mass? The answer is that garlic can dramatically change the hormones in your body. Getting big is about consuming the right macronutrients--carbs, protein and fat--at the right time of day.
But it's also about having the proper hormonal environment to encourage growth. Animal research shows that a high garlic intake combined with high levels of protein yields elevated testosterone levels and less muscle breakdown. In a nutshell, that's the true definition of an ideal anabolic state! Simply chop up a clove of garlic and stir-fry it with beef, salmon or chicken, and you have an instant anabolic additive.
9)Yogurt Natural yogurt, either low-fat or whole-milk based, can be found in health-food stores. Your best bet is yogurt that contains live and active cultures of "good bacteria." You won't see the word bacteria on the label--instead, look for Lactobacillus acidophilus, L. casei, L. reuteri or Bifidobacterium bifidum.
These probiotic bacteria pass through the stomach to the gastrointestinal tract where they help the body maintain a healthy balance of the bacteria that live there. These good bacteria promote a stronger immune system that aids in recovery and decreases the production of inflammatory agents, while increasing the absorption of nutrients.
Another benefit that yogurt provides is calcium, which controls muscle contraction and may help make your body less efficient at storing bodyfat.
10) Olive oil You can't mention mass building without discussing olive oil. The research is hot: olive oil controls inflammation in the body, and lower rates of inflammation are generally linked to improved recovery. Olive oil also produces hormonelike substances that support testosterone levels and, as with any source of fat, it contributes a dense source of calories, which help tilt the body into an anabolic state. Olive oil is also high in healthy fats.
Getting huge is not just about consuming all the calories you can for growth. It's about consuming the right calories for growth. Every bodybuilder knows the importance of consuming protein for building muscle mass, but many don't take into account the importance of carbs, fat and foods that influence the proper anabolic environment.
The foods in this list come from all corners of the nutrient world. By building your nutrition program around these 10 superior mass builders, you can make better gains in your quest for quality size.
This is an awesome video. It's all about Hall of Fame bodybuilders Franco Columbu and Arnold Schwarzenegger, it like a mini-documentary showing their times in competition, photo shoot and simply hanging out. It a nice video, check it out and enjoy.
Let me start off by saying first, that there are many schools of thought when it comes to the right or wrong wy to train on the bench but one thing is certain, the first step that everyone must admit is that the mind can limit us more than the body. That is why we have to think positively, and continuously try to expand our weight training and bench press knowledge.
Read on about the various Bench Press workouts I've tried, strictly follow and highly recommend:
Critical Bench Program This bench press program is a power program designed to help you increase your one rep max by an average of fifty pounds during the ten week training cycle. It is different from other programs because you are provided with the actual weights you will be using on bench day and given a full body lifting split to follow. Over 4200 powerlifters, weekend warriors, and athletes have had success with our system. Get more in depth information by clicking here.
Power Bench Routine I am going to set up the schedule like a bencher with a 250lb. bench wanting to go higher. Frank said the same schedule works on squats and deadlifts, only the weight increases are in the 15-20 lbs. range each workout, It helped my deadlift, but didn't do much for my squat. However, it worked well with my bench press. Enough talking, Heres the routine.....
Matt Lamarque Bench Routine Matt Lamarque has changed the world of bench pressing accomplishing an amazing 771@220 on June 11th at the WABDL meet in Hawaii. He has also just achieved a 801lbs bench press in the 242lbs class and he believes he had more in him. He plans on benching over 800 at 220lbs. So, now Matt has the ALL-TIME records in the Bench Press in the 220 and 242lbs weight class. This is the bench routine he shares.
Nick Winter's Bench Press Routine In my program I borrowed a few of the exercises from Ted Arcidi and left his explaination of it underneath. I borrowed the basic layout and some of the exercise groupings from Jeremy Hoornstra, and I kept my split and some of the exercises I normally do and feel are neccessary.
Blast Your Benchpress into Orbit with Ryan Kennelly Here is the new unassisted (no bench shirt) routine that I have worked on and that I have had all of my training partners try out over the summer. By the end of the summer (a 3-4 month training cycle) every one of my guys was able to do three sets of three reps with their previous one rep max! This workout should be done as your heavy bench work out. and for assistance work, you should keep it simple and brief due to the extreme work load this routine puts on your body as the training intensity progresses in this cycle.
The Kennelly Method Ryan Kennelly is the strongest and one of the most respected benchpressers in the history of iron sports. He is the current all time record holder with a competition benchpress of 800.5 pounds. He is also the current World Powerlifting Organization Heavyweight Bench Press Champion, winning that title at the 2003 Arnold Schwarzenegger Classic Bench Bash competition. The Kennelly Method, is the definitive book on bench press training. It will take you through Mr. Kennelly's lifting technique, muscle building nutrition, and how to set up a training program for building a MONSTER BENCH PRESS!
Rick Weil Benchpress Routine In this routine Rick assumes you have a 400lb bench press and are looking to maximize your potential in a ten-week period. First of all any lifter with a 400lb bench press is definitely an experienced lifter so this is an advanced workout.
Bench Program By Mike Witmer & Ryan Kennelly This is what Kennelly used to get past 945 and near miss at 965. Same program used by Mike Witmer to get past 755 in training and to get past 500x8 raw.
Original MM2K Program by Shawn Phillips Muscle Media Special Report from 1997. Shawn Phillips explains how to add 40 lbs to your bench with the MM2K bench program. This program is low rep, low volume, and high intensity, and it is based on a two-day split. In other words, you will work your whole body in the course of two workouts over two days, whether those days are consecutive or separated by a day off. This program also requires that you adopt a "push-pull" method.
Program for the 225 Bencher Program designed by Ben Tatar to help the 225 bench presser break past the 225 pound plateau. The 225lbs benchmark is something that any tough man will have to face at some point in their careers.
Metal Militia Bench Press Training Style Sebastian Burns of Metal Militia clears up the confusion about the Metal Militia training style. Find out why many lifters have added 50 pounds to their personal records simply by working out with Sebastian.
Ken Lain Bench Press Matrix Ken was the first man to set all time world record (bench press) lifts in the three heaviest weight classes: 242-pounds, 275-pounds and super heavyweight. Read his secrets to maximum muscle bulk and power.
Coach Bossi's Method to Increasing Your Bench Press 100% Raw Powerlifting president, Paul Bossi, is one of the top raw and drug-free benchers in the United States, having put up 515 lb in the 220 class at the 2005 World Bench Press Championships, setting a new World Record.
Ed Coan's Bench Press Routine By request, here's a repost of an excerpt from an article in Powerlifting USA reviewing Ed Coan's Bench Press Video. The writer describes Ed's periodized training scheme and gives a detailed example. If you want to try the bench cycle for yourself, just scale the prescribed weights according to your current max. The lifter in the example has a 1 rep max of 270 pounds, and wants to improve to 300.
The Heavy Sports Better Bench Press Workout This author always believed that to get bigger muscles or get stronger, you have to lift heavy weights, but not for two hours at a time. He prefers 45 minutes to an hour and get great results in the bench press. This workout is a 3-4 days split. source: criticalbench.com
The world will never agree on the right or wrong way to train. And it's better of this way so that we can continue to learn from the triumphs and failures of others. Some people train the bench press twice a week while others train once every other week. There are many schools of thought and they have all produced champions.
Maybe you too can be one of the elite humans to bench press 400 lbs or some other weight that you only dream of.
Cory entered her first bodybuilding contest in 1980. Her stunning breakthrough year was 1984, when she won the National Physique Committee Nationals heavyweight and overall titles; weeks later, she won the IFBB Ms. Olympia crown, toppling reigning champion Carla Dunlap and two-time champ Rachel McLish in the process.
From then on and until she closed out her competitive career in 1989, Cory Everson won six consecutive IFBB Ms. Olympia titles, she is unique among Ms. Olympia’s in that she never lost an Olympia contest.
Most of us have at one time or the other been faced with the desire to loose some extra pounds. It might be right after the long summer break or vacation with the family, or because you just had a baby and some extra pounds made their way to your waist and thighs.
The Difference Between Body Building and Dieting Do not confuse body building with dieting as they are two very different things. Body building is practiced by both men and women, and is the exercise through which you will gain muscle and sometimes weight as well. Body building defines and increases your muscles significantly.
Dieting, on the other hand, is practiced only to reduce overall body weight and is also widely practiced by both men and women. In dieting you will not experience any increase in weight, though at times the toning and defining some parts of the body may be practiced as well.
What is the Right Body Building Diet Program? Every single one of us have a very different metabolism and body structure, due to which it would be impossible to generalize a body building diet program. It is very important to contact and follow the strict advice and guidance of a fitness instructor and/or dietician These professionals will take into consideration all the details of your body type.
In order for a body building diet program to work out the way you desire it too, specifics need to be taken in consideration such as your age, body weight, and height, as well as other medications that you may be taking at the time. Body building should only be considered under the supervision of an instructor, especially when you are trying it out for the first time.
The Common Mistakes Done in Body Building Diet Program Some of us forget to use common sense when we focus on getting something done at any cost. This often happens when trying out a body building diet program due to which several mistakes can occur.
Do not expect an overnight miracle when following a body building diet program. The body needs time to understand what you are trying to do, in which time some give up the program thinking it did not work. Eliminating all fat is a common mistake, which can often lead to fatal consequences since the body does need fats in order to survive. source: bodybuildingworks.com
Additionally, do not over-exercise as so many of us do, especially in the beginning of a program when you desperately seek results. Take one day at a time, and best of all, get a supervised body building diet program where a qualified instructor will walk and help you through the initial difficult stages.
Bodybuilding Legend: The "Man of Steel" Bill Grant
Bill Grant has over 40 years of professional experience in bodybuilding, health and fitness. His multi-faceted and enthusiastic approach and concepts for building a total fitness package that appeals to every athlete, from novice to professional. His lifetime commitment is dedicated to maintaining a healthy lifestyle in today's world.
The "Man of Steel" Bill Grant has appeared on ABC, CBS, CNN, WOR, ESPN & Fox News, The Big Story with Rita Cosby. His articles and interviews in health and fitness magazines worldwide easily identify him as the perfect spokesperson for a vigorous exercise program, proper nutrition and a healthy attitude.
Characteristics of Good Bodybuilding Training Routines
Bodysculpting and Bodybuilding Weight Training
When it comes to weight training there are generally two types of training that come to mind, bodysculpting and bodybuilding. The first type of training is used by the group who "just wants to firm up" (which is accomplished by adding approximately 5lbs of muscle for females and 10lbs for males) and lose bodyfat (which could be in any range depending of how many pounds the person has to lose to get to a 10-12% body fat range for females and between 6-8% for males). This group is can be termed the Body Sculpting group. The second type of training is used by the bodybuilding group. In reality, both groups practice bodybuilding; the only difference is the extent to which they take it. For bodybuilders, the main goal is to add pounds after pounds of muscle mass while taking their body fat levels to a neighborhood of 6-7% and in some instances, like a bodybuilding contest, even less, going as far as 3-4% body fat.
Before we discuss how each group should train, lets first talk about the characteristics of good bodybuilding weight training routines.
Characteristics of a Good Bodybuilding Weight Training Routines
1. It must be short (between 45 to 75 minutes maximum; 60 minutes being best). After 75 minutes, the levels of muscle building and fat burning hormones that your body produces (such as testosterone) begin to drop. What this means is that training more than 75 minutes will prevent you from gaining muscle and losing fat fast! It will also prevent you from fast recovery. As crazy as it sounds, that is the way it is.
2. The rest in between sets should be kept to a minimum (90 seconds or less). Keeping your rest in between sets and exercises down not only helps you to perform a lot of work and still finish within the 75 minutes, but it also helps improve your cardiovascular system. In addition, it has also been shown that this kind of training stimulates growth hormones output the most.
3. Generally, the sets should be between 8 - 15 repetitions each. There are many reasons for this:
- You get the best pump (blood flowing into your muscle cells) in this repetition range. This is important since along with the blood come nutrients that nourish the muscle cells and help them recover and rebuild bigger faster.
- Since you are doing so many repetitions, there is less probability of injury since you'll be using a weight that you can control.
- Again, studies show that muscle building and fat burning occur more efficiently at these repetition ranges.
(Note: For bodybuilding, however, I also recommend periods of 5-8 repetitions as well. This is of crucial necessity for a bodybuilder as an increase of strength is required in order for continued muscle growth to occur.)
4. Training must be varied and cycled. Please, don't get stuck with the same routine day in and day out. If you are a bodybuilder, and you do this, this guarantees zero muscle growth. This is without even mentioning boredom and lack of enthusiasm. For bodybuilding cycle periods (3-4 weeks) of high volume (8-15 reps/set) with periods of higher intensity (5-8 reps/set).
Training for Bodysculpting
The goal here is to lose as much fat as it is needed until you reach a goal of 10-12% for women and 6-8% for men. Also a gain of 5lbs of muscle for women and 10lbs for men in order to increase the metabolism, firm up and increase muscle tone. In order to accomplish this, the exercise strategy is to perform 20-40 minutes of aerobic exercise 3-4 times per week first thing in the morning on an empty stomach. Also conduct 3-4 weight training sessions of 30 to 60 minutes per week utilizing basic exercises such as bench press, chin-ups, and squats.
* If you are an absolute beginner, please read my article on Getting Started for a suitable beginner's routine. * If you have been training for at least 3 months but less than 6, then please take a look at my suggested Intermediate Routine. * If you have been training hard for 6 months or more, then please take a look at my suggested Advanced Body Sculpting Routine.
Training for Bodybuilding
The goal here is maximum muscle size with minimum body fat. In order to accomplish this, 4 - 6 weight training sessions of 45-75 minutes composed of basic exercises are required per week (Note: Due to the cycling of workout parameters, workout length will vary between 45 to 75 minutes). As far as cardiovascular exercise, 3 to 4 sessions of cardio first thing in the morning (or three hours after a meal) consisting of 20-30 minutes during a muscle mass gain phase should suffice. More cardiovascular exercise than this may be necessary during a cutting up phase.
* If you are an absolute beginner, please read my article on Getting Started for a suitable beginner's routine. * If you have been training for at least 3 months but less than 6, then please take a look at my suggested Intermediate Routine. * If you have been training hard for 6 months or more, then please take a look at my suggested Advanced Bodybuilding Routine. credit. bodybuilding.about.com
Whether you are planning to just tone up or really bulk up, you are practicing bodybuilding. Implement the guidelines above in your program and you will see how much bodyfat you will lose and how much muscle you will gain in no time.
