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Dorian Yates – Delts

Posted in TRAINING on August 21st, 2012 by admin – Be the first to comment

Do not pursue the big weights. This is a very common mistake. Heavy weights are needed for the large muscle groups – chest, back and legs. Delts need an optimal load. Too heavy weight can only halt the growth of small muscles and lead to stagnation.

First you need to strengthen the ligaments and gradually achieve even a small but steady increase of shoulders. But then begins a powerful and constant pumping.

With each exercise should be reached maximum intensity in the strict technique. It’s really very simple way, but it works!

Training begins with a light Standing Barbell Shoulder Press. This is a basic exercise makes the blood flow to all muscles of the shoulder girdle at once.

The first exercise in the deltoids workout is Seated Dumbbell Press. The optimal way to perform this exercise is to sit on the bench with a vertical backrest. In this case, you will not need to keep a balance; you can take heavier dumbbells and concentrate fully on what you are doing. The movement should be done very slowly and skillfully. The first two approaches as a warm up with light weight, and then change to heavy dumbbells for 8-10 rep.

The second exercise is Alternate Dumbbell Front Raise – for the front deltoids. Despite the fact that they get a good load when performing Barbell Bench Press, it will be good to give them extra attention. read more »

Tasty protein shakes recipes

Posted in NUTRITION on August 7th, 2012 by admin – 1 Comment

Tasty protein cocktails recipes

In order to achieve better results many athletes use in their diet proteins. As many times was talked in our posts before, Goldenmuscles.com promotes the idea that bodybuilding without supplements cannot exist. Here are some yummy recipes of cocktails that will help you to train more efficient.

Giant

It is recommended in bulking cycles. It contains a balanced combination of proteins, fats and carbohydrates.

Per serving:

300 ml of skim milk

1 ice cream

1 big banana

1 tablespoon of honey

3 tablespoons of whey protein powder

Shake in a blender milk, ice cream and protein powder. At slow speeds continue to mix a cocktail, adding banana and honey.

Fantasy

A delicious cocktail without fat.

Per serving: read more »

Roelly Winklaar Shoulder Workout

Posted in BODYBUILDING VIDEOS on July 27th, 2012 by admin – Be the first to comment

Pro Bodybuilding & Fitness event, Sheru Classic Delhi 2012, to be held on 6th October

Posted in NEWS on July 26th, 2012 by admin – Be the first to comment

After getting great response from the inaugural event in Mumbai last year, Sheru Classic Professional Championship is all geared up to set new standards in the field of Bodybuilding with its second edition in Delhi (India). This year the event promises to be bigger and better and will offer a cash prize worth $210,000, the world’s third largest in this category .In addition the main championship, Sheru Classic Delhi 2012 will also comprise of the Sheru Classic Health & Fitness Expo which will be held over two days (5th-6th October) with opportunities for the entire Health and Fitness industry, including fans, fitness enthusiasts and personal trainers, to interact with each other and with their favorite domestic as well as international athletes.

Sheru Classic Professional Championship 2012 is Asia’s only IFBB (International Federation of Bodybuilding & Fitness) Pro League Event and will witness fierce competition between some of the world’s best Professional Bodybuilders, including Phil Heath, Jay Cutler, Toney Freeman and Kai Green. read more »

6 Myths About the Dangers of Sports Nutrition

Posted in NUTRITION on July 25th, 2012 by admin – Be the first to comment

Sports Nutrition – is the “chemicals”

The truth is that sports nutrition products is a concentrate of the usual food, purified with  the latest modern technology from ballast substances and other unwanted components. For example, in the protein are kept to a minimum amount of carbohydrates and fats, if talking about carbohydrate drinks – the number of proteins and fats. In supplements are highlighted substances that if consumed in time help on quick recovery and enhance performance (complex amino acids, BCAA, creatine, glutamine, vitamins and minerals, etc.).

Sports nutrition harms digestion

Sports nutrition – it is not the main meal, but a special food supplement, which should not exceed 30% of the diet. Goldenmusles.com recommended to drink about 1-1.5 liters of water per 100 grams of protein consumed, and you will have no problems with the stomach.

No need for sports nutrition, if in diet there are sufficient natural products

Goldenmuscles.com with certainty we can say that without competent use of sports nutrition is very difficult and sometimes impossible, to achieve a balanced diet. This is concerned especially to people who practice sport inherent to weight regulation such as bodybuilding. Vitamins and minerals plays an important role, as with natural products covered only 60% of needs of the organism, making it difficult to function optimally. read more »

Pressed from the floor

Posted in TRAINING on July 10th, 2012 by admin – Be the first to comment

Push-ups

Ask 10 random guys about what kind of exercises do they know with their own weight, and 9 of 10 will answer – push-ups. This exercise will not allow you to build huge muscles, but to keep your body in form when the gym is not available – easily! You can also do push-ups as a morning exercise or just if you have the desire to “stretch your body.”

The technique is very simple! The main thing is to keep the body straight during all phases of the exercise. Watch the video:

Position of hands and elbows:

• The closer elbows are to the body – the greater is load on the triceps

• Elbows perpendicular to the body – more loads falls on the breast

Press and back muscles also get a good load (static). Fact: the weaker these muscles are, the less time you do push-ups!
read more »

Toney Freeman – Five Weeks Out

Posted in PHOTOGALLERY on July 6th, 2012 by admin – Be the first to comment

5 wks out Shredded Beast Mode!


Leg exercise with emphasis on buttocks

Posted in TRAINING on July 2nd, 2012 by admin – Be the first to comment

Leg exercise with emphasis on buttocks

Look at the girls elastic buttocks in the video. You can be sure that this is the result of hard training with the iron! Goldenmuscles.com proposes you to adopt its program of legs training.

Squats with barbell


The girl is doing squats in special gym equipment where any time you can just drop the barbell. If in your gym exist such equipment that you are in luck!

Technique: legs shoulder width apart, heels do not separate from the floor along the entire trajectory, back straight, or with a small flexure, buttocks straighten back. You can squat to parallel (thighs parallel to the floor) or can be up to the flor.

3 set each with 12-15 reps.

Important! Exercise can be performed only if there are no problems with the spine.

Squatting in a Smith machine read more »

Free weights (dumbbells, barbells) or gym equipment – what to choose?

Posted in Uncategorized on June 19th, 2012 by admin – Be the first to comment

One of the most contentious issues in bodybuilding: which is better, free weights or gym equipment? The fact is that free weights and exercise machines perform several different tasks. The best option for everyone: look into the matter and correctly applied both in their training.

Free weights

The position of the body when working with free weights is not fixed, that allows feeling the consistency of the work of muscles. Take a few squats with barbell, and you will feel instantly a kind of relationship between body and mind.

Free weights are more effective to increase the power performance. The absence of a fixed position (as at the gym equipment), enables the work of the synergist muscles, which help target muscles to lift the weight. As a result, the body operates as a single interlocking mechanism.

Free weights require stabilization of the body during lifting weights; in other word in work are included muscle-stabilizers. This means that some of the exercises help to work at many small muscles in one set. read more »

Pull-up bar Exercises

Posted in TRAINING on June 13th, 2012 by admin – Be the first to comment

There are many ways to maintain your body in good physical form, and one of them is a pull-up bar. All of us are familiar with it from sport lessons.

What are the features of exercise on the bar to the other exercises? Well, first of all, it is kind of sports on which you have to work with your own weight. You can perform a lot of different types of exercises, in this case, the spine will not feel any extra loads, which is a big plus for people with scoliosis and back injuries.

If you are a beginner, you need to know that the technique of execution of strength exercises on the bar needs to be streamlined, because on it depend the result of your hard work.

For beginning, you need to estimate your capabilities to test your potency, by pulling up on the bar as much as possible. If you can’t pull up, then all you have left, as it does not sound trite – just to try. You should be able to hang on the bar at least 1 minute. This would mean that in your hands there is enough power. If you can’t pull up even one time, you can ask a friend to help you. Let him lifts you to the bar, but you should slowly lower yourself torso back to the starting position. Within 1-2 weeks you will be able to pull up one time. After that you will not need assistance. Try to pull up 2-3 times. Rest 2-3 minutes and try again. When you feel that has absolutely no power for the next approach, you can complete the workout. With each exercise the muscles will become stronger, harder, and will increase in size. Of course, only with this exercise you will not make an excellence figure, like a bodybuilder, but Goldenmuscles.com guarantee if you decide to train, then a variety of exercises on the bar for beginners is a great start!

In exercise on the bar, worked a lot of muscle, as: the latissimus muscle (upper side portion and the lower half of back), rhomboids (middle part of the upper back), a large circular muscle (the upper side of the back, just below the armpit). There is also a muscle – assistants, as: biceps, triceps, pectoral muscle, pectoralis minor muscle. read more »

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