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Archive for October, 2010

Lee Haney Workout Routine

Posted in TRAINING on October 30th, 2010 by admin – Be the first to comment

The workout programs design on this page are those personally used by myself and other champions over the years. If you follow them I can assure you of great results. However, to thy own self be true. Bodybuilding is a sport that allows a person to challenge his or her personal best on a daily bases. Whether the challenge is to gain weight, loss, or trying to add an extra inch on the arms. There’s no end to the quest for the perfect body. If you are just getting started I strongly advise using the beginners program. You must familiarize the body with the feel of resistance and balance. After 4-6 weeks you’re ready to take it to the next level.

There are two different training approaches I use to develop mass and quality. And yes, both can be accomplished at the same time. The following program is used to do just that. The Three on-off one, is the best program I have ever used. I like the fact that it gives the muscles three full days to recover while at the same time allowing you to train with 75-85% of your maximum weight. It also keeps the metabolism working at a good pace. This program has helped me win 8 Mr. Olympia contest and will put you on the way to mass building results. So let’s get started by first laying the ground rules.

1. Combine the push/pull or pull/ push muscle group together, such as chest (push) and biceps (pull). This will ease joint and tendon stress. read more »

Shoulder Blasting – Advices from Chris Cormier

Posted in TRAINING on October 29th, 2010 by admin – Be the first to comment

Weights in an Attempt to Catch Up’

Because Chris started school too early, he was always smaller and lighter than his peers. This situation is bound to give anyone a complex (trust me, I know firsthand) and by the age of 12, Cormier decided that beefing up with weights could be his ticket to closing the yawning gap in physical development that was an endless source of insecurity. A friend of his had a simple weight set in an austere spare room they called the Dungeon where he first started his physical transformation. Soon after that, he moved on to the local weight room at the Desert Highland Community Park where his older brother Rob and a couple of his friends worked out in a space not much bigger than a prison cell. Ironically, there were a few neighborhood guys with decent physiques who trained there, who had, in fact, been in and out of jail. Thanks to Chris, I now know Palm Springs has something of a hood. And here I thought it was only elderly, rich white folks wearing pastel colors and playing golf.

By the time Chris got to high school (at what, 12 years old?) and had access to better training facilities at the local Boy’s Club, his physique was starting to blossom. Though he was only 5-foot-5 and 120 pounds with a mighty 120-pound bench press to his credit, the unique muscle shapes and clear delineations between the muscles we call separation were already evident. I wondered if his shoulders, so wide, round and melon-like now, were one of the first muscle groups to blow up. “Naw, the only thing on me that grew fast back then was my arms. My arms were bigger than my shoulders until about halfway through high school.” read more »

2010 NPC Texas State Championships Results & Photos

Posted in NEWS on October 28th, 2010 by admin – Be the first to comment

The 2010 NPC Texas State Bodybuilding, Fitness, Figure and Bikini Championships was a huge success! If you are interested and curious to see the results and photos just click ritght here:

View 2010 NPC Texas State Results

2010 NPC Texas State Photos:

Accelerate Your Muscle Growth By Manipulating The Speed Of Your Repetitions

Posted in TRAINING on October 27th, 2010 by admin – Be the first to comment

You’ve undoubtedly tried different programs in search of more size and deeper cuts. You’ve gone high rep, you’ve gone low rep, you’ve pyramided up, you’ve pyramided down hell, you’d do the freakin’ Hokey Pokey every day if some study somewhere proved that it packed on muscle.

One overlooked variable for many bodybuilders, however, is rep speed. The prevailing mantra is slow and steady, contracting the working muscle as forcefully as possible at the apex of each rep. Good advice, yes … but you can do better. In fact, by using the full spectrum of rep speed, from slow to fast, in your overall program, you can maximize your growth. Isn’t that really what it’s all about?

The Fast And The Furious

The speed of each rep you perform depends on the weight being lifted, the number of reps being performed and the level of fatigue of the muscle being trained. Usually, most reps are done in a slow and controlled manner, about one to two seconds for the positive and one to two seconds for the negative. Of course, as you go heavier and the muscle fatigue intensifies, the positive portion of the rep takes longer and the negative part of the rep accelerates. Generally speaking, typical speed is about three to four seconds per rep.
Training with reps that are faster than the typical three to four seconds can be beneficial for a number of reasons.

Explosive Reps

When you perform the positive portion of your reps explosively taking less than one second to complete them your fast-twitch muscle fibers are called into action to a greater degree. Fast-twitch muscle fibers produce the greatest muscle force (i.e., strength) and have the highest potential for growth.
The other major type of fibers found within your muscles slow-twitch fibers produce less force and are smaller than the fast-twitch fibers, but they have greater endurance capacity.

Targeting The Muscles

Fast reps may focus the workload more on the intended muscles. read more »

2010 NPC Border States Classic & IFBB Pro Figure Championships

Posted in NEWS on October 24th, 2010 by admin – Be the first to comment

This most prestigious NPC National Qualifying event and IFBB Ms Olympia Figure Qualifying event will be held on Saturday, October 30, 2010.

Here is the competitor list for the IFBB Pro Figure:

1. Teresa Anthony       -   USA
2. Julia Aragon              –   USA
3. Michelle Bates           -  USA
4. Melanie Burger         -  USA
5. Raechelle Chase        -  New Zealand
read more »

2010 IFBB Houston Pro – Results

Posted in NEWS on October 24th, 2010 by admin – Be the first to comment

Here are the results from the 2010 IFBB Houston Pro Bikini and Figure competitions

2010 IFBB Houston Pro Figure Results

1. Courtney West
2. Teresa Anthony
3. Monica Specking
4. Katina Maistrellis
5. Kimberly Sheppard
6. Amy Vetter
7. Carin Hawkins
8. Krissy Chin
9. Rosalind Vanterpool
10. Raechelle Chase
11. Sandie Ward

2010 IFBB Houston Pro Bikini Results

1. Shelsea Montes
2. Natalie Pennington
3. Vanessa Prebyl
4. Michelle Lamb
5. Barbara Bolotte
6. Beth White
7. Janet Harding
8. Khanh Nguyen

2010 NPC and IFBB Pro League action this weekend in Houston, Texas – october 23rd

Posted in NEWS on October 23rd, 2010 by admin – Be the first to comment

This weekend will take place NPC and IFBB Pro League action in Houston, Texas. You can wach it the Stanfford Centre.

WHAT: 2010 IFBB Houston Pro Figure and Bikini Championships & NPC Texas State Bodybuilding, Figure, Fitness and Bikini Championships.
WHERE: Stafford Centre
WHEN: Saturday, October 23
FOR MORE INFO: Go here

What To Do When Your Front Delts Lag

Posted in TRAINING on October 22nd, 2010 by admin – Be the first to comment

The first thing you need to do is make sure your shoulder workout centers around your front deltoids. You can do this in ways other than simply adding more front raises.

First, replace your overhead dumbbell presses with either overhead barbell or Smith machine presses to the front at least every other workout. Reason being, any overhead press in which you lower the bar in front of your face will target the front delts in addition to the middle delts. With dumbbell presses, the tendency is to keep the weights out to your sides, which doesn’t place any extra stress on the front delts. Also, we see that upright rows are absent from you routine–add them in, as they’ll help.

The next thing you should do is change the angle on your front raises–specifically, add incline barbell front raises to your routine on a regular basis. This exercise is great for keeping constant, isolated tension on the front delts. The form is simple: Lie faceup on an incline bench and use a palms-down grip on a relatively light barbell. Begin with the bar at arm’s length just above your thighs. Contract your front delts to lift the bar (keeping your arms straight) until it’s just shy of perpendicular to the floor. Lower it back down without letting the bar rest on your quads between reps. This is just one example of a front-delt isolator you should add to your routine; get creative with other front raises as well, using cables, one-arm variations and other options to shock your muscles. read more »

Marcus Haley Triceps Routine

Posted in TRAINING on October 21st, 2010 by admin – Be the first to comment

At this year’s Olympia gala, Marcus Haley won the FLEX Achievement Award for Male Comeback Athlete of the year. It was well-deserved. After making four pro posedowns during his first two years in the big league, a torn quadriceps kept him off stages in 2008 and threatened to derail his career. Returning to competition last year, the highest placing he could muster in four contests was a 9th. But the Comet soared in 2010, nabbing his highest pro placing yet, a second at the Orlando Show of Champions, followed by a respectable 13th amongst the world’s best at the Mr. Olympia. Haley, who turned 38 on October 5, shares his ideas on using dumbbells for arm training, and he dishes up a favorite triceps routine.

HALEY ON DUMBBELLS

“I like free-weights for arms, and dumbbells give you the freest range of motion. I like to do both alternating dumbbell curls and hammer curls [with dumbbells] for biceps, and I also like dumbbell triceps kickbacks for triceps. All of these dumbbell exercises let me find the best groove for each arm and twist my wrists to get the best contractions.” read more »

2010 NPC Bill Grant Atlantic City Classic – Saturday, October 23rd

Posted in NEWS on October 19th, 2010 by admin – 2 Comments

The 1st Annual Bill Grant Atlantic City Classic Bodybuilding, Figure & Bikini Championships will be held at the Trump Taj Mahal, on the Boardwalk, in Atlantic City, NJ on Saturday, October 23, 2010. The Bill Grant Classic is part of the 9th Annual MMA & Sports Expo Extravaganza that includes 3 days of action packed sports & fitness events with more than 1,000 athletes and as many as 9,000 spectators. BE A PART OF IT!

The 2010 MMA & Sports Extravaganza is the 9th Annual Event that has shown attendance of up to 9,000 spectators at the Atlantic City and Philadelphia events! See up to 15 action packed sports & fitness events including, MMA, Grappling, Karate, Olympic-style Weightlifting, Strong Man, Boxing and, of course, Bodybuilding. Top health and fitness companies from around North America will be at our Expo with samples and gear for sale of the latest in products and services in the Health and Fitness Industry. To learn what all the excitement is about visit mmasportsexpo.com and billgrant.net.

I look forward to seeing everyone come out to this event. Thank you all for your support.

Guest Poser – IFBB Pro Vinny Galanti

Vinny Galanti started training in 1983 when his dad brought home a sand weight set. By January of 1984 at age 16, Vinny started taking the # 10 bus from Jersey City to Bayonne NJ to train at Billy’s gym, where the competition bug took a big bite, and he never looked back. Having over 25 years under his belt in the bodybuilding world, Vinny is known for his balanced physique, great posing, and dedication to the sport. Universal Nutrition has endorsed Vinny for over 12 years, he is the longest athlete ever to work for the New Brunswick, New Jersey based company. VGalanti.com read more »

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