Eight weeks before the 2012 Arnold Classic, George Farah provides some photos of Branch Warren who injured himself. In August Branch Warren slipped on a wet surface and injured his right quadriceps. This incident makes him to skip prestigious bodybuilding competition 2011 Mr Olympia held in September. At the moment Warren looked better and is ready for the 2011 Arnold Champion. “I can’t believe this is the same guy who could not walk a few months back,” Farah said.

“Branch always comes back better after injury,” Farah said. “Every time he gets hurt he gets crazy and he wants to do better.”

At the moment Warren hamstrings and buttock are unreal and he is right on track for the 2012 Arnold.

A myelogram uses X-rays and a special dye called contrast material to make pictures of the bones and the fluid-filled space (subarachnoid space) between the bones in your spine (spinal canal). A myelogram may be done to find a tumor, an infection, problems with the spine such as a herniated disc, or narrowing of the spinal canal caused by arthritis.

The spinal canal holds the spinal cord, spinal nerve roots, and the subarachnoid space.

During the test, a dye is put into the subarachnoid space with a thin needle. The dye moves through the space so the nerve roots and spinal cord can be seen more clearly. Pictures may be taken before and after the dye is used. To get more information from the test, a CT scan is often done after the X-rays, while the dye is still in your body.

3 Fat Rich Food that Bodybuilders Needs!

1. Eggs – over the time in bodybuilding world eggs remained one of the best sources of protein, being on the top in comparison with other products. Both albumen and yolk are rich in quality proteins but albumens easier digest. Yolks also contain fats that slow digestion so providing proteins in human body for a longer period of time.

Single yolk contains 6 grams of fats (half of them being saturated), so 6-8 eggs per day can bring too many fats. But by removing some yolks from diet will be achieved a balance.

2. Red meat – Of course to obtain performance it is necessary to reduce calories, but the elimination of fat in the diet can lower testosterone levels. Red meat contains fats that support the high level of testosterone in the body. It is recommended for bodybuilders to eat red meat daily.

3. Salmon
Salmon is an excellent source of omega-3 fatty acids. This type of acids help on increasing immunity, fight high cholesterol, lower inflammation in muscles and thereby restore muscle faster and help in their growth.

Salmon contains high quality proteins that are often indicated for muscle definition.

2012 Arnold Classic, Ms. International, Fitness International, Figure International and Bikini International Official Invite Lists:

2012 Arnold Classic (14)

1. Fouad Abiad
2. Gustavo Badell
3. 
Lionel Beyeke
4. Matthias Botthof
5. Evan Centopani
6. Eduardo Correa
7. Brandon Curry
8. Dexter Jackson
9. Michael Kefalianos
10. Ben Pakulski
11. Shawn Rhoden
12. Branch Warren
13. Ben White
14. Dennis Wolf

Defending Champs Kyle, Garcia, Wilkins, Nagrani Top Women’s Fields
COLUMBUS, Ohio – Branch Warren will return to the competitive stage for the first time in nearly a year when he defends his title at the 24th Annual Arnold Classic at the 2012 Arnold Sports Festival.

Warren, who won the Arnold Classic and the British Grand Prix in March 2011, did not compete in the 2011 Olympia due to an injury. He will face three-time Arnold Classic champ and 2011 Arnold Classic Europe runner-up Dexter Jackson, 2011 Arnold Classic runner-up Dennis Wolf and 2011 fourth-place finisher Evan Centopani in an international field of 14 competitors.

In the Ms. International contest, six-time champion Iris Kyle will gun for her third straight victory in Columbus. She will be challenged by four-time Ms. I winner Yaxeni Oriquen and 2011 third-place finisher Alina Popa in a field of 15.

2012 Ms. International (15)
Maria Rita Bello
Brigita Brezovac
Kim Buck
Tina Chandler
Alevtina Goroshinskaya
Monique Jones
Iris Kyle
Debi Laszewski
Cathy LeFrancois
Zoa Lindsey
Geraldine Morgan
Yaxeni Oriquen
Kim Perez
Alina Popa
Maria Segura

Four-time champ Adela Garcia will defend her Fitness International title against a field against a field of 17 that includes 2011 runner-up and 2011 Arnold Classic Europe winner Tanji Johnson and 2011 fourth-place finisher Camala Rodriquez.

2012 Fitness International (17)
Michelle Blank
Jodi Boam
Myriam Capes
Regiane Da Silva
Tina Durkin
Allison Ethier
Adela Garcia
Oksana Grishina
Tanji Johnson
Diana Monteiro
Julie Palmer
Kayde Puckett
Camala Rodriguez
Daniella Ruban
Kizzy Vaines
Sheri Vucick
Bethany Wagner

Two-time defending champ Nicole Wilkins and 2011 runner-up Erin Stern will resume their rivalry at the 2012 Figure International. Ava Cowan, who finished third in 2011, Cheryl Brown (5th in 2011) and Teresa Anthony (6th in 2011) also highlight the field of 16.

2012 Figure International (16)
Jelena Abbou
Teresa Anthony
Cheryl Brown
Krissy Chin
Ava Cowan
Heather Dees
Alicia Harris
Raquel Hernandez
Candice Keene
Gloria Keplinger Tarpley
Sue Knott
Larissa Reis
Erin Stern
Gennifer Strobo
Latisha Wilder
Nicole Wilkins

Nicole Nagrani, winner of the inaugural Bikini International in 2011, is back to defend and will face a field of 18 that includes Sonia Gonzales and Nathalia Melo, who finish second and third, respectively, in 2011.

2012 Bikini International (18)
Jennifer Andrews
Jaime Baird
Abbie Burrows
Juliana Daniell
Sonia Gonzales
Candyce Graham
Diana Graham
Jessica Jessie
Lexi Kaufman
Nathalia Melo
Justine Munro
Nicole Nagrani
India Paulino
Jessica Paxson
Natalie Pennington
Monique Ricardo
Tianna Ta
Christine Vargas

Matthias Botthof (Arnold Classic), Alevtina Goroshinkaya (Ms. International), Diana Monteiro (Fitness International), and Raquel Hernandez (Figure) earn automatic invites based on overall victories in their respective classed at the 2011 Arnold Amateur IFBB Bodybuilding, Fitness, Figure & Bikini Championships. Gloria Keplinger Tarpley earned an invite into the Figure International based on her overall win a the 2010 Arnold Amateur.

The 24th Annual Arnold Classic, Ms. International, Fitness International, Figure International and Bikini International contests will be held March 2-3 at Veteran Memorial and the Greater Columbus Convention Center in Columbus, Ohio during the Arnold Sports Festival. Visit www.arnoldsportsfestival.com for more information and www.ticketmaster.com/arnold for ticket information.

1.

2. Big sets of close grip bench press.
For effectiveness in order to build a strong triceps you need to include this exercise in your cycle.

3. Do not over train!
If your chest still hurt (because of the last workout), do not train! Overtraining will do more harm than good. 1-2 times per week is enough for your bench press.

4. Shock muscles, vary your workout program!
Your muscles tend to adjust to the same training program. So, change the program every two months, to shock your muscles in favor of increasing and improving bench press.

5. Eat more!
Everybody knows about it “Eat big to get big!” Well it is true. For improving bench press you need a meal rich in protein and carbohydrates, especially after bench press workout and before bed.

6. Work hard and rest.
Your muscles grow and repair when you rest. That is why it is so importance to sleep at least 8 hours a night. The more you will rest, the more your bench press will improve.
7. First exercise bench press.
Bench press should be the first exercise in your workout program.

8. Workout up to failure.
Take someone with you who will provide, and continue to put weight on the bar until you can do just one rep.

9. Reduce your cardio.
If you really watch to improve your bench press, a cardio workout is robbing your muscles of nutrients. Stick to weights, and 1 days of cardio.

10. Use bench press boards!
This exercise helps you to train weaknesses point, will improve bench press overall.

Written by: Golden Muscles
© November  2011 www.goldenmuscles.com All rights reserved. Reprint article with link only