Posted in BODYBUILDING VIDEOS, NEWS, TRAINING on March 6th, 2014 by admin – Be the first to comment
Meet this bodybuilder – his name is Sam Bryant and I am almost sure that you will never guess how old he is. And all because this pensioner look so amazing that even many of us younger in a half can envy him.
Sam Bryant is 70, he has the title of “Best bodybuilder of Georgia” and is not going to stop here. At the same time in his old age Sam takes only vitamins.
Sam Bryant has started going to the gym at age 44, when his marriage began to fall apart. It was an excellent method to relax. After 11 months of training, Sam Bryant began to compete.
At his first competition, held in Columbus, Ga., he arrived in the wrong dress – red-white-blue t-shirt. He admits at that time he had no idea how to pose. However, despite all the difficulties, Sonny took third place among the newcomers and fourth place in the main competition.
His work weight is 192 kg. On the question of how he manages to stay in such great shape at age 70, Sam Bryant replied: “If you start thinking about how old you are, consciousness takes this idea and your body really get old. That is why I simply do not think about this”.
“People often ask me when I’m going to retire. My answer: “Never!” He says – Among older people more likely dies, those that have retired. I love working, I love going to the gym. I am training for 27 years. ”
Sonny works the night shift and twice a day visits the gym to keep his body perfect. Bodybuilding brought him more titles and trophies than he could ever count.
Posted in TRAINING on February 13th, 2014 by admin – Be the first to comment
How to make your calves massive
In my small home gym I hold three special simulator to train the calf muscles : for Standing Calf Raises with a load of up to 300 kg, for Sitting Calf Raises and platform with handle for the development of the leg muscles of one leg .
These are the trainers, which can be seen in large commercial gyms and that rarely seen in small home gyms. So why do I still bought them? The answer is simple – I have a sickly calf!
After several years of hard work with all kinds of popular techniques for pumping calves, such as drop sets, explosive movements, supersets, Huge sets, and many others ashamed to admit it, but my progress has been minimal.
I have friends that are professional dancers. They take part in competitions several times a year. Those who dance has usually beautiful figure. They have wonderful shape. But most bodybuilders think that is a bit small. However, professional dancers have well developed calves, sometimes so much that some big guys from gym can envy to them. Thus life itself gives us a clue! If you want to have beautiful arms and shoulders – train like a gymnast. If talking about buttocks and hamstrings you should work as a sprinter. But to develop calf muscles take some lesson from the dancers.
The secret of well-developed dancers calves is that they spend a lot of time moving on their toes – the endless repetition of rise with body weight must be your daily schedule. After some time, the dancers begin to do it with almost no effort and get as a result quite big calves. I think hardly anyone plans to change the bodybuilding to ballet, but I found a way to achieve the same effect.
I decided to perform 100 reps of Calf Raises with my bodyweight each day. No matter how simple it seems but I was doing it every day for a month and was well surprised by the results. My thin calves – changed beyond recognition.
About calves read more »
Posted in HEALTH PUBLICATIONS, NUTRITION on October 18th, 2013 by admin – Be the first to comment
The drive to have the very best body can cause people to unwittingly sabotage their own efforts. Plenty of physical mistakes are brought about through enthusiasm for bodybuilding. Working out for hours every day, for example, may seem like a dedicated drive towards muscle improvement – but it can in fact have a seriously detrimental effect. Mistakes and supposed short cuts can be devastating for a regime, so it is important to recognize and avoid common pitfalls.
A common problem for dedicated iron-pumpers is overtraining. The impulse to overtrain is understandable – after all, why waste time which could be used to work on your body? However, it can do far more harm than good. Not taking rest days can not only cause depression, irritability, and chronic exhaustion – it can also actively harm your efforts to improve your body. Your body needs rest days. It is while resting that muscles process the changes you have worked on them. When you give it a day’s rest, the body has time to build and repair tissue. If you persistently and obsessively train, your body will struggle to keep up, and continue to break down muscles as you work out without getting a chance to replenish and increase the store. This severely impacts upon performance, exposes you to a greater risk of injury, and means that, frustratingly, you won’t see any significant muscle growth or fat loss for your hard efforts. Take a day or two off a week to ensure that your body has time to repair micro tears and pile on new layers of muscle.
Some people under eat before a workout in the hope that the body will use fat rather than food as fuel, resulting in higher muscle definition. This is a very bad idea. Rather than burning fat, this will simply mess up your metabolism and can encourage the body to burn muscle stores in the place of food energy. read more »
Posted in TRAINING on September 3rd, 2013 by admin – Be the first to comment
Reboot of well known back exercise
In this article, Goldenmuscles will tell you how to make well known back exercises more effective and diverse. This is a very interesting topic, because it requires the full commitment and resourcefulness so essential in creating beautiful body, especially for those whom nature has not endowed a good physique. It is not taught in the courses and universities. You can learn only if the desire to become more physically developed will become your obsession. To make a perfect back, you need to sweat a lot! Well, what else to do in the gym? Here is the exercises that most bodybuilders consider as the key of development of the back muscles:
Different versions of pulls – with a barbell, dumbbells etc.
Wipe-Grip Pull-down and Seated Cable Row
Exercises are great. There are thousands of athletes who have achieved results through these exercises, but let’s see how we can improve these exercises for maximum progress.
The next time you will perform this exercise, try the following. Keep your back straight and lean body is almost at an angle of 90 °. Elbows pull back (up), as long as your arm is aligned with the belly, straighten the latissimus dorsi.
Now, pull your elbows back even further. Feel like increased resistance? When you increase the range of motion, your muscles contract more intensely.
Here’s how to perform this exercise with a gaspari bar (look how far behind the back the athlete moves elbows)
You can perform the pulls in explosive style, like in the video, or just to keep barbell at the top for 1-2 seconds. read more »
Posted in HEALTH PUBLICATIONS, NUTRITION on August 18th, 2013 by admin – Be the first to comment
In fact, carnitine is not an amino acid, but the chemical structure of this substance is very similar to amino acid structure. That’s why it got this classification. One function of carnitine – is the transport of fatty acids, in the oxidation process of which are produced energy. In other word, it contributes to processing fats into energy, preventing thereby the deposition of fat.
Another important feature of this substance – is decreasing level of triglycidyl in the blood, which leads to weight loss.
People gets carnitine from natural products of animal origin: meat, fish, poultry, eggs, and also synthesized in the body as long as such amino acids are available as methionine, and lysine.
If carnitine is not enough in your body, may occur the following symptoms: obesity, fatigue, heart pain.
Of all the forms of carnitine (D, L-carnitine, D-carnitine, L-carnitine, acetyl-L-carnitine), preference should be given to the last two, as the D-carnitine not only is inefficient, but also minimizes the effect of L-carnitine, as long as both form are combined in the supplement. read more »
Posted in HEALTH PUBLICATIONS, NUTRITION on July 29th, 2013 by admin – Be the first to comment
Fat: Good or Bad? The most concentrated source of energy of all the nutrients are fats: 1 g fat gives 2.3 times more energy than 1 g of proteins or carbohydrates. Also fats dissolved vitamins for delivery to the organs and tissues, protects the body from excessive heat, depositing in the subcutaneous tissue, and protect the internal organs from the rough mechanical action.
The lack of fat in the diet can lead to a number of serious disorders of vital activity.
Lets discus the main sources of fat:
Triglycerides can be of two types.
Glycerin. Itself belongs to the category of alcohols and dose not form fats. In addition, in glycerin are observed properties of carbohydrate – low calorie (4 calories per 1 gram). It is found in many diet products and is responsible for the pleasant smell and consistency.
Fatty acids. This carboxylic acid consists of carbon atoms and hydrogen molecules. The more hydrogen molecules, the higher hardness level of fats is. Fatty acids can be of two types:
Saturated fatty acids. Contain a large amount of hydrogen atoms, it is poorly digested, disrupting cells. Saturated fats are found in abundance in foods such as beef, lamb, pork, dairy products, cocoa. read more »
Posted in HEALTH PUBLICATIONS, NUTRITION on June 23rd, 2013 by admin – Be the first to comment
Main principle of bodybuilding
Exist a lot of myths about importance of diet and exercise in bodybuilding. Each of them is important. There are many so-called “experts” that says that “diet – represent 85% of success” or “not important exercise as a diet.” Goldenmuscles is convinced that such statements is nonsense! To achieve results, and to ensure that time spent in the gym will give 100% result, you need to combine exercise with diet. Only together they will bring you wished goal! In the bodybuilding food is the fuel that your body need for growth, training and drive the process of the formation of muscles.
What does in professional sport an athlete need to succeed in their field? Special sports training and, again, proper nutrition, which make body work. The same can be said about supplements. They are a diet supplement. We do not even give out them in a separate budget item, they usually come in ‘supplements”. It appears in one famous journal – “eat to live but not live to eat.” And Goldenmuscle agree that food is necessary for the body function, health, and for achieving physical goals. For example, from fish oil, we obtain the required fatty acids as EPA and DHA. American diet does not include the consumption of omega-3, this is the reason of the imbalance of omega-3 and omega-6. That’s why we can recommend to use fish oil. This is not only a very useful product, yet it helps with insulin sensitivity, helps to lose weight, and is required for such complex diseases, such as mental read more »
Posted in HEALTH PUBLICATIONS, NUTRITION on June 17th, 2013 by admin – Be the first to comment
Protein shakes and supplements have a lot of benefits for bodybuilders; they are quick and easy to use and supply the type of protein necessary for a bodybuilder’s diet. This is why they are so popular and commonly used; particularly amongst those relatively new to the weight-lifting game. While shakes and supplements are for the most part safe and healthy when consumed properly, they do carry some added risks. Because protein shakes are a food supplement they are not regulated by the U.S. Food and Drug Administration in the same way as pharmaceutical products. This means that manufacturers might not test supplements for toxins or might fail to disclose harmful ingredients in their products. Independent testing labs have previously found heavy metal contamination, including cadmium, lead and arsenic, in many protein shakes. So with this in mind, is it possible to get ripped without the shakes?
What Your Body Needs to Build Muscle
Protein shakes do not provide your body with anything that you cannot get from regular foods; they just give you a shortcut to getting it. By understanding which foods your body needs, and when and how often it needs them, you can tailor-make you own perfect bodybuilding diet. Sure this version requires more time and effort, but hey, you’re a weight-trainer, all you know is time and effort right? To build muscle and lose fat you need a variety of proteins, vegetables, fruits, carbohydrates, and healthy fats in your diet. There is of course still a key focus on protein. read more »
Posted in TRAINING on June 12th, 2013 by admin – Be the first to comment
Bigger arms are one the most sought after products of bodybuilding and working out. Anyone who read Golden Muscles’ interview with Arnold Schwarzenegger will no doubt already have a serious hankering for transforming their guns. A set of huge muscular arms instantly communicates a generally fit and muscular physique, and arms are the body part most frequently on show.
Anyone who has dreamed of sporting a pair of superhero arms will have also dreamed of a ‘fast track’ way of achieving this. Many sites offering advice on how to get big arms claim that this can be achieved in just four weeks. Bigger arms in just four weeks, really? The majority of these programs are tried and tested, but solid gold proof of their effectiveness is yet to be found. The general rule is that if you spend four intense weeks concentrating solely on building up your arm muscle, you can get the guns of your dreams in no time. Whether these programs are effective or not, the question remains; should you be doing them?
How the Programs Work
The method of concentrating on one body area at a time is called ‘specialty training’, and the idea is to focus on one particular goal- such as building bigger arms- for a specific period of time. During this time you are advised to cease training on other parts of your body and tailor your training program solely to your main goal. read more »
Posted in TRAINING on April 4th, 2013 by admin – 2 Comments
In order to get rid of the big belly, many of us begin perform press exercise. Long, hard and unsuccessfully. Why? Because targeted exercises for this group of muscles only strengthen and increase abs but no more … And all your efforts may remain unnoticed under a layer of fat, which is densely settled there. If you want your abs to be well defined, be prepared for hard work. After all, you need to get rid of excess fat but without diet and aerobic load it will be hard to achieve your goal.
Understand that the best exercise for all does not exist. We are different: we have different genetics and anthropology, we feel in different way load of the same exercise, so you need to listen to yourself and choose the exercise that works best for you. There are a lot of options: it is different crunches and leg raises that are performed as with weight or not. It is believed that the rise of body load the upper press, and leg lift – lower one. But this division is quite arbitrary, since the rectus abdominis is one. read more »