Workout of the Month

If every day is pec day, chances are your front delts are overdeveloped. Here’s a routine that focuses instead on the rears for better symmetry.

Out of sight, out of mind may well apply to the dirty clothes you stuff into your closet, or the schoolwork that’s jammed into your notebook under your bed, but when it comes to bodybuilding, what you can’t see – namely, the muscles on your backside, including the rear delts, back and hamstrings – can hurt you. If you neglect your rear delts, you’ll not only develop asymmetrical shoulders (which consist of three heads), especially if you like to do lots of chest training, but you’ll also be predisposed to greater risk of rotator-cuff injury because of a muscular imbalance in your shoulders.

Building up your rear delts is as easy as 1-2-3. First, make sure your back workout includes lots of heavy rows, which commonly recruit the rear delts, and ensure you don’t skip back training – especially in favor of more chest work. Second, after your compound exercise(s) for shoulders, like the overhead press, start the isolation portion of your delt training with a move specifically for the rear delts while you’re still relatively fresh. If you always do rear delts last in your routine, you can be assured that elevated fatigue levels mean this area will be undertrained.

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Hica up gains

A leucine metabolite that can help add muscle

Of all the amino acids that make up protein, leucine has been established as the most anabolic. In recent years, scientists have begun to uncover the muscle-building effects of leucine metabolites, such as KIC and HMB (alpha-ketoisocaproate and beta-hydroxy beta-methylbutyrate, respectively). Now another leucine metabolite, HICA (alpha-hydroxyisocaproic acid), is also showing great promise for its effects on recovery from intensive training.

Leucine is considered to be a potent anabolic agent because it can activate cellular proteins that lead to muscle growth. Once leucine is broken down in muscle tissue, it forms a variety of related compounds (such as KIC and HMB). These compounds have also proven to be popular supplements, because studies have shown that they can decrease muscle breakdown while helping to increase overall strength and muscle mass. HICA, which is formed when leucine is completely broken down, has also been reported to inhibit muscle loss by blocking the action of certain catabolic compounds.

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High and low

NY Pro winner Cathy LeFrancois shares her rep strategy for back and traps

A native of Canada and resident of Southern California, Cathy LeFrancois has been competing in the IFBB Pro League for 15 years, 13 as a bodybuilder and two as a figure competitor, but she only won an overall title two years ago. Now she’s won that same title, the New York Pro women’s bodybuilding, three consecutive years. The 39-year-old Queen of New York outlines her philosophy of varying her reps from as few as six to as many as 30 in the same workout, and she shares with us a back and traps routine that goes both high and low.


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2010 IFBB Europa Battle of Champions competitor lists

The IFBB Tampa Pro show brought quite a few surprises in terms of competitors and placings, but on the heels of Tampa, comes another 5 IFBB Pro Contests. Here is the tentative pro lineup (not final lists) for the 2010 Europa Battle of Champions, set for July 23-24, in Hartford, Connecticut.

2010 Europa Battle of Champions Mens Open

1 – Serdar Aktolga (Turkey)
2 – Troy Alves (USA)
3 – Damaso Chacon (Venezuela)
4 – Darrem Charles (Trinidad)
5 – Oscar Dexter (Tahiti)
6 – Oleg Emelyanov (USA)
7 – Erik Fankhouser (USA)
8 – George Farah (USA)
9 – Leo Ingram Jr. (USA)
10 – Johnnie Jackson (USA)
11 – Emro Karaduzovic (Montenegro)
12 – Michael Kefalianos (Australia)
13 – Michael Liberatore (USA)
14 – Jeff Long (USA)
15 – Alexandre Nataf (France)
16 – Ed Nunn (USA)
17 – Ben White (USA)

2010 Europa Battle of Champions Mens 202lb and under

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Freak Injury Knocks Hidetada Yamagishi Out of 2010 Mr. Olympia

Perhaps this may be a valuable lesson learned by Hidetada Yamagishi. The six-year pro’s career has definitely been on an upswing but has been derailed with an untimely leg injury. While preparing for the Pro Bodybuilding Weekly Tampa Pro, he was doing seated bicep curls and felt a “tear” type of feeling in quadracep while finishing off a set. This appears to be related to the upper quad strain that he suffered after the New York Pro in May.

Yamagishi is scheduled to undergo an MRI exam on Monday to ascertain the extent of the injury. As it is, he had to pull out of two shows because of it, in Tampa and Connecticut. He is said to also look to take this time off with getting hernia surgery that he was putting off until the offseason.

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2010 IFBB Tampa Pro Results

What an incredible contest as Ben White defied all expectations and wins the contest over Troy Alves! Congratulations!

2010 Tampa Pro Men’s Bodybuilding results

1 – Ben White
2 – Troy Alves
3 – Johnnie Jackson
4 – Edward Nunn
5 – Michael Kefalianos
6 – Brandon Curry
7 – Francisco ‘Paco’ Bautista
8 – Michael Liberatore
10 – Darrem Charles
11 – Alexandre Nataf
12 – Constantinos Demetriou
13 – Omar Deckard
14 – Manuel Romero
15 – Jo Jo Nitiforo
16 – Serdar Aktolga
16 – Mark Antonek
16 – Damaso Chacon
16 – Oleg Emelyanov
16 – Vonne Francis
16 – Manuel Lomeli Mex
16 – Heinz Senior
16 – Greg Ulysses
DNF – Hidetada Yamagishi

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Chest Workout

Before  you have to understand that your  pecs are unique.  There are a lot of fibers working in different directions and that is why different angels are necessary for complete chest workout routine.    The second important rule is that chest – power muscle group and needs heavy power workout.


I’d like to share a secret of my chest workout and, possibly, you’ll be surprised because I do neither Bench Presses nor Dumbbell Flyes on a horizontal bench at all!

Approximately five years ago I, having lent an attentive ear to my muscles, excluded all horizontal exercises from my chest workout routine. I believe that bench incline is of top-priority importance for proportional growth of pectoral muscles. When expressed in percent, my chest workout looks like this:

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Jay Cutler Biography

I was born August 3, 1973 in Worcester, Massachusetts. Worcester is centrally located in Massachusetts. About 50 miles west of Boston. I grew up in a small town called Sterling, which is a suburb of Worcester County. I was born the youngest of seven, 3 brothers and 3 sisters. My dad was a superintendent of the highway department and my mother worked in finance at a military base.

  • Height: 5’9″ / 175 cm.
  • Contest weight: 247-286lbs.
  • Off-season weight: 280-320lbs.
  • Arms: 21 ½”
  • Chest: 56″
  • Waist: 34″
  • Thighs: 31″
  • Calves: 20″
  • Neck:19 ½”

Cutler started working in his family’s concrete construction business, Cutler Bros. Concrete, at the age of 11, and started training when he was 18 years old as a senior at Wachusett Regional High School. He graduated from Quinsigamond Community College in 1993 with a degree in criminal justice. His first contest was the 1992 Gold’s Gym Worcester Bodybuilding Championships, at which he took second place. He currently lives in Las Vegas with his wife Kerry and three dogs.

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Steroids and Alcohol

For centuries, people from various civilizations and societies have enjoyed alcohol as a way to unwind from the day and experience a slight level of bliss for a short time. In many countries, alcohol is being served with most meals. Alcohol is a uniter as well as a divider, and responsible for the conception of many of us reading this article today! Alcohol has a place in society and in many lives and it is important to know about joining alcohol and steroids.

In bodybuilding and fitness, it’s another story. Alcohol dehydrates muscles that you are trying to hydrate when you consumpt of a lot of water. Alcohol depresses your immune system, which must be ramped up if you want to remain healthy to combat the rigors of your workouts without becoming ill. Alcohol contains a great deal of empty calories which detract from that waistline and deliver the dreaded “beer gut” that no bodybuilder wants to possess. Alcohol saps motivation and introduces a relaxed state to the bodybuilder that needs a bit of a hurried or frantic enthusiasm to wake up and go to the gym.

Bodybuilders use post-cycle therapy (PCT) drugs to help to fight the hormone imbalance that occurs following a 10 to 16 weeks cycle. Following a cycle, estrogen levels tend to be over limit, which leads to bloating and a dreaded puffiness of tissue under the nipple called Gynecomastia. Testosterone tends to be low, as do energy levels. The libido of a bodybuilder will plummet, as his body hasn’t been required to produce any natural testosterone for the past several months. Most bodybuilders use Clomid, Tamoxifen, or other compounds to help fighting these side effects

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Best steroids

Best steroids? Which are they? Are there steroids out there which are better for the user or produce better gains? Yes, there are best steroids! However, the results a particular steroid produces, and the quality of such results is purely based on the goals set before the steroid cycle. We cannot say which are best steroids for you, bu we can tell you which are the best steroids to reach your goals. Let’s look at some examples of goals set pre-steroid-cycle:

Goal 1: Bulk UpBest Steroids for Bulking Up

1) Danabol
2) Nandrolone Decanoate
3) Testosterone (esters – enanthate, cypionate)
4) Androlic
5) Sustanon 250
6) Trenbolone
7) Boldenone (Equipoise)

When you are trying to bulk up, you are looking for steroid compounds which produce the most gains in the shortest period of time. Whether it’s lean gains or not, the steroids used in bulking will literally blow you up. Some of these steroids, such as Nandrolone Decanoate and Danabol is the favorite stack of many bodybuilders. Try to ask Arnold Schwarzenegger about his bulking best steroids cycles, and what he thinks are the best steroids for bulking. Arnold Schwarzenegger will tell you they are Nandrolone Decanoate and Danabol for bulking up.

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Back Workout

Our back is the biggest muscle group after legs. Huge lats is the locomotive that drives all other muscles to new developments.

Back is the big and power muscle group and that is why your back workout needs compound power exercises. I speak about rows first of all.  Everybody who want perform good back workout have to include in training session such row exercises as:

Best back exercises

Barbell Rows (main back exercise)

Pull Ups (Pull Downs) (for lats width)

Cable Rows (for lats thickness)

One Dumbbell Row (left and right emphasize)

Deadlifts (huge total compound exercise)

For good back workout is very important correct performance technique.  All rows are compound exercises and isolate back is not easy, that is why remember: Do not work with heavy weights until your technique became excellent.

How make excellent rows technique?

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