Posted in NEWS on December 24th, 2011 by admin – Be the first to comment
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
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.
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Posted in NEWS on December 19th, 2011 by admin – Be the first to comment
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Posted in TRAINING on December 12th, 2011 by admin – Be the first to comment
1. Work your triceps stronger!
If you want to improve your bench press, then you must works hard on the triceps. Train it strong 3 days either after or before training bench press.
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. read more »
Posted in TRAINING on November 29th, 2011 by admin – Be the first to comment
In this article GoldenMuscles will try to answers the most frequently asked questions.
Huge legs – it’s great! Well, thin legs – shame! Legs are considered to be “difficult” muscle group. If in cases of chest and back is simple – load to the maximum, up to crack in the bones, the legs – a delicate subject. Athletes have a lot of issues. Do they need to split training into two days: first day – quadriceps, second day – hamstrings? What are the priorities? More weight or more reps? Extension – is this a serious exercise or not? And so on. As you know, the practice is the criterion of truth. So the answers to all these questions and many more are formed taking into considerations training advices of well known bodybuilders – Nasser El Sonbaty, Beth Horn and amateur champion Pete Ciccone. GoldenMuscles ensure that their tips are very expensive – in the sense that in a couple of months you will have to heavily invest in your wardrobe, what is below the belt.
Because legs are very large muscle group, then it seems to need some special “depth” workout. Is this true?
Horne: I usually train for about five minutes on the stepper, after which proceed to stretching exercise. This dramatically increases blood flow to the legs. Sometimes instead of warm-up exercise I do 15-20 squats with low weight.
Ciccone: I am warming-up at least 15 minutes on the treadmill running and then turn to the stretching exercise. I think that legs stretching exercise is a fundamental part of the workout for people who walks a little and the whole day are doing sedentary work. After stretching, I additionally do extension and flexion of the legs – three sets of 20 repetitions each.
El Sonbaty: My workout consists in 2-3 sets of 15 reps each of Leg Curl Lying. Then in the same way i do leg extensions. In fact, before serious training you need to “pump” into the muscle more blood – that’s the rule. read more »
Posted in TRAINING on November 15th, 2011 by admin – Be the first to comment
You have spine pain a couple of days after squats training program or performing hard sets, you almost do not feel legs muscles buildup, because most of the load falls on the buttocks and lower spine, than this article will be useful for you.
Proper Squat Technique is the key of solving this problem, which is often avoided by advanced athletes and beginners, who consider unnecessary to spend time learning to do squats properly. We are taught that we should keep head high and back as straight as possible, when moving from a deep squat not to lean forward.
This ensures that many athletes will have a huge load on the lower back and spine rectifiers. Thus, when leaning in squat peoples natural tendency is to lean forward. Everything is very simple: the body responds to load, as it is more convenient. After this, rising up, we suddenly remember that the back should be straight. At each repeats (back and forth) spine curvatures quite strong influence on bottom part of back. As a result, you have to do an exercise similar to the semi-lean forward with a barbell on your shoulders and semi-squats. With heavy weight is more difficult to do exercise engage in right way, because the head is often dropped, but at the same time, the pelvis is lifted which imposes a huge load on the buttocks muscles.
Many bodybuilders exclude squats from its training in order not to develop too much buttocks muscle. But if you correctly perform the squat, it is possible to achieve the correct shape of hips, buttocks with no excess in developing.
From the beginning, you have to tune. Bend spine before squats. Do not round it. Do not look down at time you are getting the bar behind your back because your back will be slightly and neither looks up because your neck will start to strain. Look straight ahead and make sure that your shoulders are square. read more »
Posted in NEWS on October 26th, 2011 by admin – Be the first to comment
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Posted in NEWS on October 24th, 2011 by admin – Be the first to comment
November 12, 2011 is going to be a considerable day for athletes. In Davenport will take place the Hydrolyze Ultra IFBB Iowa Pro 212 & Pro Bikini Championship along with the NPC Battle of Champions that is promoted by Jack Titone and IFBB Figure Olympia Pro Ann Titone.
The hostess is the River City Convention Center along the mighty Mississippi River and Black Hawk Hotel, which will host all-star line-up of IFBB pros.
Three Olympia qualifications will be up for grabs in one of the last contests of 2011, so you can expect a stacked and highly competitive line up in both the 212 and Bikini.
Between qualifications Andy Haman, the IFBB Pro will surprise all guests with performance. To see more information click here.
2011 IFBB Iowa Pro 212 & Pro Bikini Championships & NPC Battle of Champions
WHERE: River City Convention Center in Davenport, Iowa
WHEN: November 12
TIME: Pre-Judging at 9:00am / Finals at 6:00pm