Muscle Madness: September 2016

Friday, September 30, 2016

World Top Ten Female Body Buliders Ever

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Look at how awkward my body looks. I need to fill it out, please let me know what you think I should work on to get a better shape!

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Lower Body Blaster for Bigger, Stronger Legs

Quick Tip

Because you don’t have to balance the bar, the Smith machine also
makes for a great way to do one-legged squats.

Question:

I know you’ve developed Smith machine variations for tons of exercises. I’m looking to build bigger, stronger legs. Are there benefits to adding Smith machine squats to my regular squat routine? —J. Schmidt, San Francisco, CA

Answer:

It’s hard to beat the standard free-weight barbell squat for building leg size and strength, but it’s also true that variety is key for long-term growth. So yes, you should consider Smith machine squats.

Two research studies have shown how the Smith machine can help build bigger, stronger legs.

Researchers at Iowa’s Drake University reported that trained subjects were about 5% stronger on Smith machine squats than on free-weight squats, likely because the Smith machine balances the bar for you. Another study showed that when subjects had their feet directly under the bar during Smith machine squats, they used their quads more than their hamstrings and glutes. But once they moved their feet out in front of the bar, the effect was reversed, with the hams and glutes used more the farther forward the feet were placed. In the workout below, you’ll use a wide variety of foot positions to elicit the widest possible range of training benefits.

The Workout

Exercise	Sets	Reps	Rest
Barbell Squat	3	8-12	1-2 min.
Smith Machine Squat (feet under bar)	1	8-12	1 min.
Smith Machine Squat (feet 4" in front of bar)	1	8-12	1 min.
Smith Machine Squat (feet 8" in front of bar)	1	8-12	1 min.
Smith Machine Squat (feet 12" in front of bar)	1	8-12	1 min.
Smith Machine Squat (feet 16" in front of bar)	1	8-12	1 min.
Smith Machine Squat (feet 20" in front of bar)	1	8-12	1 min.
Romanian Deadlift	3	8-12	1-2 min.

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Thursday, September 29, 2016

How do I get this type of body? (Odell beckham)

http://bit.ly/2cFxZgv I'm 5'10 so I'm close to His height and I weigh 182. I'm wondering I would I even begin to get this body.

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Anybody got vials left from Tom/AV? I want to buy & test them.

I would like to purchase one vial of GHRP-2 and one of Mod GRF (1-29) in order to get them tested. I'll pay the shipping to Canada.

Alternatively we can work out a swap for some vials of our peptides.

I hope somebody has some left!

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My questions about the bodybuilding subculture

Hello, I am an international student in America, I am very interested in the bodybuilding subculture in America, so I have three small questions. Can some people help me answer it? I will be really appreciate for this. 1. Why do you like to build your muscles?

How do you become involved in bodybuilding?
What is the most effective way for you to have a good bodybuilding?

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From Skinny To Muscular Natural Body Transformation

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9 Best Bodyweight Moves For Colossal Arms

The Full-Body, Metabolism-Boosting Workout

Body Building Gift Ideas

gotta get a gift for this bro that lifts for a gift exchange my family does. spend limit is 20$

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BODYBUILDING GROWS WITH OLYMPIC FAMILY AND VIETNAM COLLECT 4 GOLD MEDALS IN 2016 ASIAN BEACH GAMES

by Armando M. A new brilliant step forward for IFBB, in its progressive integration to Regional Olympic Games, with the recent Classic Bodybuilding competition celebrated into the 2016 Asian Beach Games official program, as one of the 22 medalist sports. The recent 5th Asian Beach Games Beach Bodybuilding, held in Da Nang (Vietnam) from

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Wednesday, September 28, 2016

DA NANG (VIETNAM); MEETING POINT FOR ASIAN BODYBUILDING

by Armando M. The already finished 5th Asian Beach Games Beach Bodybuilding, held in Da Nang (Vietnam), with Classic Bodybuilding as medalist sport, it´s been as well a meeting point for several national federations, affiliated to IFBB, from the 42 countries participating in this Games, recognized by Olympic Council of Asia (OCA). IFBB President, Dr.

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This is the photo that Dorian retweeted. I'm still so pumped about this! Wish bodybuilding was still an art like this.

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One of bodybuilding's masterful posers - Lee Labrada

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What's your favorite pic/pose from your favorite (or one of your favorite) bodybuilders?

Just as the title says.

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Extremes of BodyBuilding - Fitness Freaks

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30 Day Strong Sexy Body Challenge

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Tuesday, September 27, 2016

Actual serious question. What body part is she working here?

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Example of how bodybuilding is a very demanding sport

In the video, Jason Huh is being interviewed by David Palumbo just after winning his competition, being first place overall and earning his IFBB pro-card. 1:30 in demonstrates how much effort and time these bodybuilders put in as Jason gets emotional over his win. Its not easy, steroids don't make it easy. https://www.youtube.com/watch?v=L2Bzkl_rVCc

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Prof. Naokata Ishii (Univ. of Tokyo) at his peak as bodybuilding champion of Japan and Asia.

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Open Bodybuilding Awards - 2016 Arnold Classic Europe

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Open Bodybuilding Comparisons - 2016 Arnold Classic Europe

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Open Bodybuilding - 2016 Arnold Classic Europe

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Amazing Transformation of Korean Bodybuilder Hwang Chul Soon

24 Bodyweight Exercises Using a Chair

We know how hard it can sometimes be to get to a gym. That’s why fitness personality Andy McDermott put together a compilation video showcasing a workout you can do anywhere. All you need is a chair, and you have yourself all the tools to complete a total body circuit that will still leave you feeling accomplished.

McDermott’s compilation includes 24 difference exercises, everything from shoulder pushups to single-leg elevators. While the video may look easy, the reality is anything but.

Of course what we like most about this workout is that you can do it anywhere from your home, your workspace, or even your doctor’s office (hey, we don’t judge).

As a plus, if you like this workout, you can see plenty more by subscribing to McDermott’s YouTube page, Andy McDermott Fitness.

Like we’ve said before, you don’t need to be at a gym in order to get in a butt-kicking workout. In fact, sometimes a simple chair will do.

SEE ALSO: No-Equipment Home Workout

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Monday, September 26, 2016

This girl goes to a gym i go to during the summer, is this considered a good posing routine? In clueless about womans bodybuilding

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BODYBUILDING IS THE STAR, IN ARNOLD CLASSIC EUROPE

by Armando M. With over 40 sports represented in recent 2016 ACE -held in Barcelona, from September 23rd to 25th-; Bodybuilding was the main activity and the favorite for an audience that this year reached a new record. Beside the ACE Amateur competition, the Bodybuilding Pro Show was followed worldwide, in live, through video streaming

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Sunday, September 25, 2016

Can anyone help me find a specific bodybuilding motivation video?

Used to have two go to videos to listen to back in high school while I trained or before I went to the gym. One was Mad As Hell (by muscle factory) and the other was..I don't remember. I thought it had something to do with Heart in the name.

I remember it had like a monologue that was really passionate and got you pretty damn amped up for the first minute or minute 15 seconds and lead up to a drop it music of some kind.

I know at some point I was looking for the video to play a few years ago and the sound was taken off the video..but it's still got to be around somewhere somehow right?

Tldr; video from 2010-2011. Probably muscle factory or zhansi. Something to do with "Heart" very powerful and yelling monologue in the first minute that gets you amped as fuck. Used to use it for maxes

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The best I've ever seen anybody look on stage: Dorian Yates at the 1996 German Grand Prix

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Saturday, September 24, 2016

Along with my last post, another masterpiece of a routine. I wish bodybuilders still looked like this.

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Danny Jones (6' 7") bodybuilder, giving us super tall people some hope.

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RICH PIANA WITH HIS MOM AT THE BODY POWER REUNION - THE FIRST GYM I EVER JOINED- BILL CAMBRA

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Kozo Sudo & Shigeru Sugita. Very aesthetic Japanese bodybuilders

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Reddit Gold for help find video from 1976 "Body as Art" exhibit at Whitney museum

Youtube has a 2:30 clip from the 1976 Body as Art exhibit at the Whitney museum: https://www.youtube.com/watch?v=ok-FhIOPw1g

I am seeking additional video from this event. I am offering reddit gold in exchange for each person who is the first to provide any particular video that was captured from this event.

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Study Pairs Social Media with Negative Body Image

Q&A: Is it OK to Keep Your Phone in Your Bra?

Like Yourself on Social

Constantly checking your social feeds? Don’t let it reflect poorly on your body image. A recent study published in the The Journal of the Academy of Nutrition and Dietetics found those who spent the most time on social media had 2.2 times the risk of eating and body-image concerns, compared with their peers who were less likely to keep logging on. “This study wasn’t meant to demonize social media,” notes Jaime E. Sidani, Ph.D., M.P.H., assistant director of Pitt’s Center for Research on Media, Technology and Health. Rather, it’s important to simply be more aware of whether you are constantly comparing yourself to other people, whether peers or celebrities, she says. Eliminate the negative self-talk, she notes, and spend some time searching for both women and men who have more positive things to say about image.

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Friday, September 23, 2016

Case Study of a guy who does not lift but wins local bodybuilding shows because of a neurological condition that makes it difficult for him to relax his muscles.

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Female bodybuilders: When you're training for competition, have you ever cried during or after a workout?

Asking the women because I've never met a man that would admit to crying...

I'm 4 weeks into training for my first competition. One day I broke into tears for no good reason at all (during a workout after a really tough set) and then another time I got really melancholy and teary eyed after a particularly awesome workout on my weakest areas where I had great mind-muscle connection... each time it happened I thought of Tom Hanks saying "There's no crying in bodybuilding <baseball>" and laughed.

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Can i borrow some luck from somebody?

So 6 DAYS ago i wrote this "I made a lot of progress while i trained over the last year, BUT watching all those huge guys in gym makes me feel like a failure, that i am not big enough and that sometimes kills my motivation.. I train solo.. Does anyone feel the same way?"

I got a lot of support from you guys. But what happened the next day was unbelievable.... 5 days ago i had pains in my stomach and guess what.. i was diagnosed with appendicitis, same day i did the operation and just today i came from hospital. Doc said 6 months for full recovery before heavy lifting, i have read on the internet usually 2 months is kinda enough. Anyhow as a medical student of 3rd year that has a lot of work, gym wasn't only necessary to build a nice body and feel confident about my self, but most importantly i was hitting the gym because it was killing MY STRESS.. Now i am feeling that all the progress i made will be lost in the next months and i ll fuck up in life because it happened before and it sucks, i was still recovering from bad experiences and i was making a very good progress. Anyway this post is meaningless, i just wanna share my thoughts with my buff dudes, depression hit me hard. So yeah whenever you think you wanna give up, there's always someone somewhere in a worst situation...

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Thursday, September 22, 2016

Bizarre video of a roided out bodybuilder competing

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12 Weeks to a Competition Body Training Plan

The Training Plan

> Phase 1, Weeks 1–4: Complete all workouts as outlined in the base program on page 2. Each week, swap one exercise per body part for a new one from the Exercise Exchange List on page 3. Do cardio five days a week for 45 minutes.

> Phase 2, Weeks 5–8: Continue using the base program and swapping out one exercise per body part each week. Keep up with the cardio, five days a week for 45 minutes. On leg day, perform five minutes of high-intensity intervals on a stationary bike between each exercise. Do 60 seconds at 80–90% max heart rate (about an 8–9 on a scale of 1–10), followed by 60 seconds of slower-paced active recovery. On chest day, do one set of close-grip pushups to failure between each exercise. Keep hands slightly narrower than shoulder-width apart.

> Phase 3, Weeks 9–11: Continue the base plan, changing out one exercise per body part from the Exercise Exchange List on page 3. Continue with cardio five days a week for 45 minutes. On leg day, do one minute of pop squats (jump up and land with feet together, then jump feet out to sides as you squat, like a jumping jack with a deep squat), lunge jumps, or alternating dynamic stepups between each exercise. On chest day, do one set of incline pushups to failure between each exercise, keeping hands slightly narrower than shoulder-width apart.

> Week 12: See last page for your final training guidelines.

Strength Schedule

Day 1: Abs, Back

Day 2: Rest

Day 3: Legs

Day 4: Shoulders, Chest

Day 5: Yoga

Day 6: Arms, Abs, Back

Day 7: Rest

Cardio schedule*

Days 1, 2, 4, 5, 7: StepMill or treadmill set to 10% incline.

Days 3 and 6: Rest

*Performed for 45 minutes at a steady pace.

Exercise Exchange List
To keep your workout feeling fresh (and your muscles guessing what will happen next), change up your routine by subbing in these exercises on strength days.

Abs
Weighted Crunch
Hanging Knee Raise
Kneeling Cable Crunch
Vertical-bench Leg Raise

Back
Close-grip Pulldown
Seated Cable Rope Row
Dumbbell Row
Behind-the-neck Pulldown

Biceps
Barbell Curl
Dumbbell Hammer Curl
Cable Preacher Curl

Chest
Barbell Bench Press
Flat-bench Dumbbell Press
Flat-bench Dumbbell Flye
Cable Crossover

Legs
Stationary Lunge
Hack Squat
Seated Hamstring Curl
Lying Hamstring Curl

Shoulders
Machine Lateral Raise
Bentover Dumbbell
Lateral Raise
Front Plate Raise
Smith Machine
Shoulder Press
Dumbbell Shoulder Press

Triceps
Single-arm Overhead
Triceps Extension
Cable Overhead
Triceps Extension
Cable Pressdown

Exercise Descriptions

Weighted Hyperextension (Day 1)

● Lie facedown on a hyperextension bench. Hook your heels under the footpads and place your feet flat on the plate, toes forward.

● Lean forward from your hips, upper body extended over the top edge of the bench, and grasp a weight plate with both hands.

● Raise your upper body, keeping the weight in front of your chest.

● Pause briefly at the top, then slowly lower back to start.

Walking Barbell Lunge (Day 3 — not shown)

● Stand tall with a barbell resting across your upper back, with feet together and toes pointed forward.

● Lunge forward with your right foot; bend your left knee 90 degrees, lowering it toward the floor.

● Push off your right foot and step forward with your left, lowering your right knee to the floor.

Stiff-leg Deadlift (Day 3 — not shown)

● Stand tall holding a barbell in front of your thighs with a shoulder-width, over-hand grip, and your feet 6–8" apart.

● Keeping your chest high, abs tight, and knees slightly bent, lean forward at the hips, letting the bar naturally track away from your body.

● Pause when you feel a good stretch along the back of your legs, then carefully stand back up and reverse the motion by contracting your glutes and hamstrings, allowing the bar to come closer to your body as you approach the top position.

● Squeeze your abs, back, and glutes at the top.

● Repeat for reps.

Dumbbell Lateral Raise (Day 4 — not shown)

● Stand holding a pair of dumbbells at your sides with a neutral grip, palms facing your body.

● Bend your elbows slightly, keeping this bend throughout the exercise.

● Raise the dumbbells out to your sides in a wide arc to about shoulder level. Pause for a moment at the top, then return to the start position under control.

● Repeat for reps.

Kettlebell Pullover (Day 6)

● Rest your shoulders and upper back on a flat bench, your body perpendicular to it.

● Keep your feet firmly planted on the floor. Hold a kettlebell or dumbbell with both hands above your face, arms extended, and elbows slightly bent.

● Keeping a slight bend in your elbows, slowly lower the weight behind your head.

● Pause at the bottom of the movement, then slowly lift the weight back over your chest, keeping elbows slightly bent throughout.

● Repeat for reps.

Close-grip Pushup (Phase 2, day 4)

● Get into a pushup position, hands slightly narrower than shoulder width, fingers pointed forward.

● Keeping your body in a straight line and your core engaged, lower yourself to the floor and press all the way back up.

● Repeat for reps.

Standing Dumbbell Curl (Day 6)

● Stand holding a dumbbell in each hand, arms at your sides. Keep your abs tight, chest up, and head straight.

● Contract your biceps and simultaneously curl both dumbbells up, keeping your elbows tight at your sides.

● Hold and squeeze at the top, then slowly reverse the movement, bringing the dumbbells back to the start position.

● Repeat for reps.

Lying Knee Lift (Day 1)

● Lie faceup on the floor with your knees bent, calves parallel to floor.

● Place your hands under your glutes, palms down.

● Keeping your knees bent, lift hips toward the ceiling.

● Hold the contraction at the top, then slowly lower your legs back to the start position, squeezing your abs throughout the range of motion.

Dumbbell Overhead Triceps Extension (Day 6)

● Stand holding a dumbbell in each hand directly overhead, elbows extended and palms facing inward.

● Keeping your elbows in, slowly lower the dumbbells down behind your head until you feel a stretch in your triceps.

● Press the dumbbells back up to the start position.

Incline Dumbbell Flye (day 4)

● Lie faceup on an incline bench set to about 45 degrees, with your feet flat on the floor.

● Hold dumbbells above your chest with your palms facing in front of you, elbows slightly bent.

● Keeping your elbows slightly bent, lower the weights until your arms are just short of parallel to the floor.

● Pause, then slowly return to the start position; repeat for reps.

Show Week
Achieve peak conditioning with these essential last-minute tips.

Seven Days to Showtime!
The last week of your plan is when all your nutrition and training come together. To look your absolute best for your moment in the spotlight, follow these final instructions in the days leading up to the competition.

Diet Must-Dos:

> During the first four days of this week (Sunday through Wednesday), follow the diet as outlined in Phase 3, but cut the portion size of carb-heavy foods—like rice or sweet potatoes—in half.

> On Thursday, resume eating the regular amount of carbs outlined in Phase 3. Eliminate all added sodium.

> From Monday through Friday, increase your fluid intake from 1 gallon (16 cups) to 1.5 gallons (24 cups) a day.

> On Friday morning, cut your water intake to roughly two cups until noon. From that point until the day of the show, don’t consume any water. Also on Friday morning, have about 50% more carbs at each meal (so, a portion and a half of the carb-rich foods).

>On show day, cut the serving size of carb-rich foods at each meal.

Week 12: Workout Plan
Train on Monday, Tuesday, and Wednesday only.

Monday: Back/Bi’s
Perform all back exercises outlined in Day 1 of the program, plus two biceps exercises from the Exercise Exchange List. Do these in circuit fashion.

Tuesday: Chest/Tri’s
Perform all chest exercises outlined in Day 4 of the program, plus two triceps exercises from the Exchange List. Do these in circuit fashion.

Wednesday: Shoulders
Perform all shoulder exercises outlined in Day 4 of the program. Do these in circuit fashion.

All 3 days: Abs
Choose two or three abs exercises each day, and do 3 sets of 25–30 repetitions each.

All 3 days: Cardio
Each day do 30 minutes of high-intensity intervals (including a five-minute warmup and cooldown) on the StepMill, or walk briskly on a treadmill set to 10% incline. Do two minutes at 80–90% maximum heart rate (8–9 on a scale of 1–10), followed by 60 seconds of slower-paced active rest.

Thursday & Friday: Rest.
Relax, take it easy, and get ready to focus on the show!

GET THE NUTRITION PLAN HERE: 12-WEEK DIET PLAN

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13 Portable Protein Snacks for Bodybuilders

Wednesday, September 21, 2016

6 Month Incredible Body Transformation, Gym Changes MY LIFE

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6 Month Extrame Body Transformation - My Life

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Blueprint to Bodybuilding

If you could go back, and start all over, or had to give guidance to say, a 19-year-old college student, and give a roadmap to bodybuilding, what would you prescribe? How would you start, what program, when and how would you alter certain training principles? Diet? Just if you had to make the perfect bodybuilder from scratch, how would you do it? Also, assuming a natural here, no drugs. For reference, I am 19 years old, about 155 pounds, and currently have a 315 squat, 205 bench and 365 pull. Started like most on strong lifts 5x5, then have basically been program hopping since. Just looking to see what kind of a roadmap you would suggest. Just thought it would be an interesting discussion to have.

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Tuesday, September 20, 2016

Powerlifting base, bodybuilding accessories?

How many people here use a powerlifting template for compounds, and then focus on bodybuilding accessory lifts?

I am following GZCLP 4X a week, and my back/bi day would look like:

Deads 5x3

Front Squat 3x10

Back x3 -(Row/Pulldown/Straigtarm)

Biceps x3 - (Curl/Hammer/Reverse)

Forearms. (Mix)

Is this typical, or misguided?

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Does Atlanta have any big conventions for bodybuilding?

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Why Bodybuilding?

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Ultimate hard metal playlist to make your body the temple it should be

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relatively new way of testing bodyfat seems promising

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Who was a better bodybuilder: Frank Zane vs Lee Labrada

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“THE ROCK”, INCREASINGLY LINKED TO BODYBUILDING

by Armando M. He is the “action hero film” highest-paid, showing again that Bodybuilding produces the greatest idols on screen, following the Arnold Schwarzenegger´s footsteps. With its 120 kilos and 196 cm, Dwayne Johnson is still an active professional wrestler but his relationship with IFBB and Bodybuilding sport is increasing, as was seen after

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Gas Station Ready Training for a Strong Badass Body

So what does it mean to be gas station ready?

It’s 3 in the AM. You pull into a gas station to fill up your tank. As you approach the pump, a wild-eyed degenerate stumbles over. He smells of cheap whiskey and walks with the false bravado that comes from years of chemical abuse. When he comes within striking distance, he demands your money, your ride, your lady…Are you ready?

SEE ALSO: A Fighter's Workout

To be #GASSTATIONREADY means that you are prepared for this scenario, equipped to protect your life and what’s yours.

#GASSTATIONREADY does not mean taking that exit off the interstate to fill up at the next station.

#GASSTATIONREADY means that you train, continually, for the unexpected.

#GASSTATIONREADY training is not MMA training.

In MMA, you have an 8-week camp that prepares you for a fight with specific rules against a specific opponent. During this time you are checking out his YouTube clips and developing a tactical strategy that prepares you best for victory.

If you plan your camp correctly, you develop a type of stamina that is a specific to the demands of an MMA match, which could last up to 15-25 minutes. In particular, mixed martial arts is characterized by short intense bursts of dynamic movement followed by longer periods of moderate energy output. As a consequence, you need to train for a quick release and continuous endurance.

Moreover, on the day of competition, there is the luxury of mental and physical preparation. In the hours leading up to the fight, you get to warm-up and psych up. You could even consult a life coach to gauge and improve your emotional equilibrium.

fighter with hands wrapped

Unfortunately, there is no life coach at the gas station at 3 AM. You do not know who is waiting for you and what the rules will be when you meet him. In the words of the political philosopher Thomas Hobbes, the encounter will be “nasty, brutish, and short.” Your training should be in preparation for this reality.

SEE ALSO: HIIT Hard Boxing Circuit

Rather than hitting the elliptical or a step class for cardio, focus exclusively on the type of training that will serve you in this self-preservation scenario. You will need a program that is short and dynamic. This type of training will equip you with the physical and emotional means to go from pumping gas to defending your life and stopping some perp from jacking your ride.

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Gas Station Ready Training

A short, intense interval workout will arm you with the necessary skill set. There is no better way to do this than with a Tabata circuit. With this program, perform each of the movements described as hard as possible and fast as possible for 20 seconds straight, then rest 10 seconds and move to the next movement. The circuit consists of four separate movements to be repeated twice.

Not only will Tabata intervals keep you #GASSTATIONREADY, numerous studies exclaim their superiority for fat loss. Furthermore, this routine will only take four minutes. And the specific movements that you execute offer direct transference to the nature of a self-defense encounter in the pre-dawn hours.

#GASSTATIONREADY Tabata Workout

Round 1: Squat Thrust with Knees

Description: Start standing, squat and kick back your legs until you are in a pushup position. Then bring back your legs, return to standing, and alternate, raising one knee at a time.

Benefit: This mimics the movement of defending a takedown and it also teaches your body to quickly return to standing after hitting the floor (unless you are looking to get boot stomped, you do not want to spend any time on the ground in this scenario). Raising your knees imitates knee strikes and strengthens the core.

Round 2: Jumping Lunges

Description: Lower into a lunge and explosively jump into a lunge on the alternate side.

Benefit: This movement has direct transference to the process of lowering your body to evade a strike and exploding upward when you are looking to deliver an effective punch through your hips.

Round 3: Knuckle Pushups

Description: Complete as many pushups as possible on your knuckles, with as much speed as possible.

Benefit: When done explosively, this is a functional exercise for training you to throw as many punches as possible in the short window of time usually found in a self-defense situation.

Round 4: Squat Kicks

Description: Perform a squat, return to standing and throw a kick. Perform another squat, return to standing and throw a kick with the opposite leg.

Benefit: While it is not generally a good idea to throw a kick above your waist in a gas station scenario, more powerful kicks can prove to be a valuable tool in your arsenal.

As your conditioning improves, you may complete the circuit more than once.

Remember that training regularly will prepare you for whatever you encounter in your life. Stay ready, so you don’t have to get ready. Stay #GASSTATIONREADY.

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