Aerobic exercise and bodybuilding – are they compatible?

To eat five to seven times a day it is not an easy task, especially if you have to cook by yourself. Therefore, it is unlikely you will find at least one athlete who is not taking any supplements. Nutritious smoothies save time, and it is very important if you have a busy life schedule. But again, do not go to extremes and eat only supplements: supplements should remain supplements. Your main task is to consume the highest-quality products, and fully meet the needs of the body for nutrients. If your body does not receive enough “natural” protein from the foodstuff – then help yourself protein powders. Good supplements are also considered creatine, HMB and L-glutamine which have no harmful side effects, but the benefits – in bulk! But, from what supplements to stay away, if you are going to gain some weight.? Most of you should know – those which reduce the weight (ephedrine, caffeine, pyruvate). And another advice: do not buy supplements that contain too many carbohydrates and little protein. It’s a waste of money!

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How to deal with tiredness? 7 tips

1. Keep the carbohydrates, protein and fats in your diet in balance in the correct proportions (60/25/15). Obligatorily eat two hours before a workout (preferably to get about 500 calories, 75 g carbohydrate, 30 g protein and 9 grams of fat – roughly contained in the chicken breast with 2 cups of rice).
2. During aerobic workout drink energy drinks containing glucose (50 g).
3. Eat little but often – 6-7 times a day, every 2.5-3 hours. This diet does not allow “overloading” the body by massive doses of carbohydrates, which means you can control the synthesis of insulin and maintains stable sugar levels in blood.
4. An hour before the workout, take the amino acid tyrosine. Tyrosine is a precursor of dopamine with serotonin neutralizing effect.

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The 2011 Olympia – Info

The Rosters

Open Men
Troy Alves, USA
Robert Burneika, USA
Brandon Curry, USA
Jay Cutler, USa
Marius Dohne, South Africa
Toney Freeman, USA
Kai Greene, USA
Marcus Haley, USA
Phil Heath, USA
Dexter Jackson, USA
Johnnie Jackson, USA
Michael Kefalianos, Australia
Marc Lavoie, Canada
Victor Martinez, Dominican Republic
Frank McGrath, Canada
Evgeny Mishin, Russia
Edward Nunn, USA
Shawn Rhoden, USA
Craig Richardson, USA
Ronny Rockel, Germany
Ben White, USA
Dennis Wolf, Germany
Hidetada Yamagishi, Japan

202 Men
Al Auguste, USA
Jason Arntz, USA
Pierre Chamoun, Sweden

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Development of strong and powerful legs

Unfortunately, nowadays most men have long forgotten about their childhood dreams, and prefer to spend their whole lives working in cramped and stuffy offices. Bodybuilding is necessary for them! The potential for the development of muscles has absolutely every one of us, and therefore it must be realized.

This article is dedicated to powerful legs or in other words “foundation” of every bodybuilder. I just want to ask a question. Looking at photos of bodybuilders and athletes, did you ever notice which part of body compared to the others gets fewer loads? Quite right, it’s legs!  Most bodybuilders’ legs require a very serious workout. Why? Because hips and calves determines the power of the body. Without a solid foundation it is impossible to build a second floor. Effective workout for legs requires a lot of physical energy, and brings so much pain, what you can’t imagine.

Legs for an athlete are a very important part of the body. In legs are concentrated most of the power and strength. By the way, as shown by recent studies, legs are the most attractive part of the body, after the abdominal muscles. Who would have thought? But really, well-developed legs are a truly awesome sight!

Anyone can relatively easily “build” chest or ABS, but legs require significantly more work. This muscle group is the most massive muscle containing the greatest number of fibers, and to give it shape and relief it is necessary strong stimulation, a good stretching and low fat.
It doesn’t matter who says and what, but if you do not build your legs, you are not a real bodybuilder. So now you know how important the “foundation” is in human body. Now let’s see what exercise we need to proper train our legs.

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The specific training program for those over 40!

This cycle is designed for those who are over forty and older. It includes hard training with two essential warm-up sets before each exercise.  It is assumed, that workout will be done every other day, and however the rest interval can be lengthening according to needs.

First day!

Exercise Sets Rep.
Chest
Lying Dumbbell extension 4 10-15
Dumbbell Flyes 4 10-15
Back
Wide Grip Lat Pulldowns 6 10-15
Deltoids
Dumbbell Shoulder Press 3 10-15
Dumbbell Bench Press 3 10-15
Biceps
Standing Dumbbell Curls 3 10-15
Weight Lifting exercise 3 10-15
Triceps
Press-Down Tricep exercise 3 10-15
French Bench Press 3 10-15

Read moreThe specific training program for those over 40!

Age is not an obstacle!

You are over forty, and you decide to engage in bodybuilding, especially if you have some sports experience in your youth. Then, you should know, after forty you have to train in a special way. So the way you have practiced workout at twenty or even five/ten years ago, it is impossible. Is the problem in age and must we slow down? No, it isn’t.

Remember the reason for which you trained in your youth! In most cases – to be liked by girls. Well, now you have other priorities – you need energy, efficiency and absolute health. Those who are not practicing sport, up to forty accumulate different kinds of chronic diseases, mostly caused by physical inactivity.  By the time you reach 40, you lose almost half of sex hormones. The level of bio-energy is reduced accordingly. What kind of working ability can be discussed! The best “medicine” will be – bodybuilding. But it must be applied skillfully. Trying to achieve higher strength would not be any more on first place. It is necessary a completely different approach.

Before you start training it is necessary to visit a doctor. It may happen that exercising exacerbate chronic symptoms.

What can you expect in the gym, if direct medical contraindications for the training you don’t have? Oddly enough, even at forty, you can set the highest goals. Nothing wrong with your muscles over the years has happened. If they reduced the strength and volume, it is only because of your low activity. The power and volume – can be acquired at any age. Theoretically, with age – muscle cells lose their contractile proteins structure; the one, that make cell voluminous and strong. However, these losses begin only after 60. Another thing that makes in years people to be afraid is reduction of joints mobility. Flexibility at 40, actually decreases, but the connective tissue of the joints at any age with varying degrees of difficulty can be stretched. The main thing is that the program should be composed correctly; stretching exercises should be done regular and conscientious.

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Win VIP Tickets to the 2011 OLYMPIA!

Hey Dudes – AWESOME  News!!!  This autumn will begin with greatest event for athletes/bodybuilders that will take place in Las Vegas, Nevada on September 15-18 – The 2011 Olympia Weekend. This event concurs with the 25th anniversary of NPC News magazine.  With this occasion Mr. Olympia, LLC, in conjunction with the National Physique Committee, is … Read moreWin VIP Tickets to the 2011 OLYMPIA!