Mr Olympia 1975: The Great Arnold Schwarzenegger

In Honor of the Best Bodybuilder in the World: Arnold schwarzenegger and his friends.
Dedicated to everyone who likes BodyBouilding and good health


Japanese Bodybuilder Hidetada Yamagishi.

IFBB professional history :2011 

FBB Phoenix Pro - 2nd

IFBB Pro Bodybuilding Weekly Championships (a.k.a Tampa Pro) - 2nd

IFBB Mr. Olympia - 10th

 Hidetada Yamagishi


Ronnie Coleman posing seminar



Do you need a Fitness Trainer?

Wow it's the start of a new year again so it's time to make another effort at kicking bad habits and taking on good habits
such as: joining a Gym to get fit and lose a few pounds. When most people join a gym, motivation runs high for the first couple of months and it's great, but then they start to lose interest, this usually happens around March or April, some times sooner. People get tired of doing the same old routine with little or no results. Boredom overtakes and they quit. There are a few secrets to maintaining a successful training program:

1. There must be a plan of action based on the person's goals
2. Progress must be tracked and logged.
3. The program must be interesting and appealing.
4. It must be changed every 4 to 6 weeks for greater results and the keep its appeal.

Many people who are new to the fitness scene follow the same training routine day in day out for a couple of months and then give up in despair.

So what is the solution?

Those people could employ the services of a Fitness Trainer to keep them motivated and provide them with sound exercise routines that are interesting and will actually work.

Fitness trainers are qualified experts in analysing and creating a fitness program that is right for you and your goals. They will provide you with a certain program depending on your "fitness level," and create it according to your needs, and keep you stimulated and inspired by giving you the correct exercises that will not bore you and you will not wish you were somewhere else.

If you are considering a Fitness Trainer, keep in mind that they will vary in fitness education and skill.

Here are some factors to consider when hiring a Fitness Trainer:

1. Proof of Certification
To ensure your success,
They must be certified by a highly accredited Fitness Institute. This implies greater knowledge and higher quality.

2. Education and Training
Choose a Fitness Trainer who has acquired a very high level of education and training in the health and fitness field.
They will have the edge over the others regarding your results and value for money.

3. Gives the right attention to you.
A good fitness trainer will provide his or her client undivided attention at all times during their session. You should not find them looking around the gym or chatting to others, the trainer should be able to stay focused on the task ensuring that you are performing the exercise safely and correctly.

4. Knows how to track progress
Choose a fitness trainer that knows how to track progress and implement the required changes.
This way, the trainer will be able to provide new activities that will match your new fitness level.

5. Good Personality
They must have a good likable personality. You will be spending some time with this trainer so it makes sense that you
choose one that you are sure you will like and will be comfortable with. Be sure that you will get along with them.

The services of a Fitness Trainer and the results you can achieve with them are much greater than going it alone, and will keep you on track and motivated, which will definitely ensure that you make it past March in the gym.


Leg Muscles - Building Muscle Definition

       Well defined legs can greatly improve physical appearance and good leg training is vital as legs provide the foundation for the rest of your body.The four main muscle groups in the upper and lower legs are the quadriceps (quads), the hamstrings, the gluteals (glutes or buttocks) and in the lower legs the calf muscles. Looking at each in turn:
The gastrocnemius is the most prominent lower leg calf muscle. Plantar flexion ankle movements activate your gastrocnemius and involve pointing your toes away from your body and flexing your calf muscles. Heavy lever calf raises that quickly exhaust your calves are among the best exercises for building gastrocnemius definition. However, a combination of heavy low-repetition and light high-repetition training might maximize your calf definition. However it should be noted that calf development is strongly genetically predetermined.
The hamstrings are a group of four muscles that form the back of your thighs and are primarily responsible for bending your knees and extending or straightening your hip joints. Contracted-position hip hyperextension exercises are considered to be the best leg exercises for hamstring definition. Contracted-position hip hyperextension exercises include back extensions, 45-degree hyperextensions, reverse hyperextensions and straight-leg bridges.
The quadriceps are the group of four muscles forming the front of your thighs.  The best exercise for overall quadriceps definition are squats. Parallel squats are among the best exercises for targeting and defining the largest quad muscle, the vastus lateralis, which runs along the outside of your thighs. Full squats are also among the best for overall quad definition, particularly for targeting the vastus medialis, which makes up the majority of the your inner thigh muscle mass.
Your gluteus maximus is primarily responsible for extending your hips and moving your thighs out to the side when your hips are bent. The best leg exercises for lower gluteus maximus definition hyperextend your hips against an aposterior load, which imposes front-to-back resistance. Bent-leg hip hyperextension exercises further maximize gluteus maximus activation by minimizing the contribution from your hamstrings. Straight-leg aposterior hip hyperextension exercises include glute bridges, hip thrusts and single bent-leg reverse hyperextensions. The best leg exercises for upper gluteus maximus definition are seated hip abductions, which require a hip abduction machine that applies resistance as you spread your legs and move your thighs out to the sides.
Take these exercises and apply them to your workout regimen to build strong leg muscles. You can work your quadriceps into your bicep, tricep and shoulder workout day and work your calves and hamstrings with your back and chest workout day for a perfect workout schedule


David Henry Bodybuilding

David Henry (b.February 24, 1975 in Denver, Colorado) is an IFBB professional bodybuilder.
At age 17, David started training with weights for his track & field events and competed his first bodybuilding competition, the Team Muscle Tech Challenge, where he won. His first NPC (National Physique Committee) competition was in the 2001 NPC Nationals, where he placed 11th in the middleweight division. His first IFBB competition was the Florida Pro Xtreme Challenge of 2004, where he placed 10th. His first Ironman Pro Invitational was in the same year, where he placed 6th. His first Arnold Classic was in 2005, where he placed 12th. He competed in his first Mr. Olympia later that year, where he placed 14th. David Henry is currently a member of the United States Air Force, where he holds the rank of Technical Sergeant .


A Complete Leg Workout

Anyway, logically in the final of our bodybuilding training routine articles with a look at variety, we move down to the legs.
So, onto the quads or QUADRICEPS FEMORIS, vastus internalis, lateralis and vastus medius. The latter set now often referred to as 'tear drops'. These are the extensors of the thighs, balanced by the biceps of the thighs, which is the large muscle at the back of the thigh, brought into use when the leg is bent bring the foot to the buttocks (and very easy to cramp ..ouch)

Best exercises for these is the leg curl machine, usually found in both home and modern gyms. Athletes develop such thigh biceps by sprinting and other track events. As for the earlier extensor muscles of the thigh, all squatting moves, front squats, hack squats, straddle lifts, leg presses, smith machine exercises, bench squats, partial squats, unlocked squats, sissy squats and again all sporting activities like running and especially jumping.

Its easy to change your routine often, yet still use the best exercises with just a little imagination and thought. Better still is to change frequency of workouts and sets and reps, shock your muscles out of that apathy. If you usually train 4 sessions a week, drop it to three and notice any change. If you improve, so much the better, if not, simply drop back to your original plan. But do give it all some thought, nothing is written in stone - see what works for you by trial and error.

At rock bottom now we come to the CALVES or gastrocnemius (Greek name from frogs bellies would you believe) with the main muscle group on the front of the shin being the tibialis. The calves are exercised almost continually, whenever we are standing (I do heel raises on the kerb when waiting for a bus, to much amusement of other passengers) or moving upright.

All sports of the running variety, especially sprinting (try running in soft sand) develop the calves, but of course bodybuilders isolate the group further and use heel raises, best on a block to stretch fully the muscles. Try a variety of foot positions for both calves and toe raising for tibialis. Calf machine raises, calf raises seated with the barbell placed across the knees, and perhaps best of all, single leg calf raises, holding a dumbell for added resistance and with toes on a block to stretch the muscles to the max.

Next week we won't be looking at any particular muscle group in particular, but we will be focusing on other ways to bring some variety to your regular bodybuilding training routines, so until then...

Fouad Abiad Canada Bodybuilding

Fouad Abiad


Alves Troy USA Muscle

Alves  Troy 

How to Build Muscle with the Right Plan

No matter what you currently look like, building muscle can benefit you in numerous ways. When you exercise your body releases endorphins this in turn enhances your mood and you automatically start to feel relaxed. Many think that exercise actually makes you very tired but in fact it does quite the opposite. When you start building muscle by doing exercise you will soon start to realize that you can eat more food without gaining too much weight, this is because your body burns fat more quickly and this makes you less stressful and tired.

Don't get too excited though, there is still much you need to learn in order to build muscle properly. Many get the wrong idea that building muscle fast means to go all out in the gym for hours on end, this will get you no where... you need to follow a correct plan for building muscle and follow it accurately. Before you start going to gym you need to realize that every workout machine has its own intensity that your body can handle and you need to record the level of intensity that you can do for each workout. There is no rush, if you ever want to see those muscles get bigger then you need to go slow and increase your weights as you go. Soon you will start to feel your weight get lighter this is an indication to increase them.
Now that you have your workout routine set you need to plan a proper diet and eat accordingly in order to shape your body correctly. You can spend hours upon hours in the gym working hard but without following a diet you might as well sit home watching TV.

Finally the most important factor in the whole muscle building process is sleep. Your muscles actually grow in the night when you sleep, one day you'll wake up and realize how pumped your body really is after a month or two.

If your just starting out then you probably won't know what foods to eat or how to set a proper schedule for your workouts. In this case you should consult one of the instructors in the gym and they will give you a perfect plan to start from day 1.

Before you start your planning you need to get your timing straight, how much time are you willing to put into your workout every day or week? If you suddenly decide to start working out then you need to make time for it, this can create problems in your current lifestyle, sometimes if you have a partner then they won't be able to adapt to your new schedule. Don't think too hard though, usually your family and friends will be delighted to hear that you have decided to change your life in a positive way. Just make sure to involve them as they can provide extra support and motivation. In most cases by supporting you many of them will also decide to follow this new and better lifestyle that you are taking upon. This is a perfect opportunity for you to get your friends and family to workout with you. Surveys show that when you have a friend working out with you in the gym you feel more motivated in competition.

Many who already do body building will tell you that the hardest part of it all is staying motivated in the start. You need to set a goal and stick to it no matter how difficult it gets, when you start going gym for a few months you will notice some of the people who you'd see every day will slowly disappear and won't return. These are the less motivated people who decided to quit. Those top models you see on magazines and tv are the ones who decided to stay. So what type of person do you want to be?


Body building supplements for enhancing the male body

Today you can find many companies offering such supplements for the men for building the body. Today customers are looking for nutritional supplements of best quality at affordable cost. Most of the people are opting for cheap supplements for building their body with less cost. Nutritional supplements are consumed by the men in order to obtain shape of the body along with the exercise during the diet. Several fiber, vitamins, minerals as well as proteins are present in these supplements. The nutrients which you miss in your food items are probably supplied through these supplements for your body condition. It might include herbal or natural supplements which provide you the great health benefits. Under the nutritional or mens health supplements this cheap gym supplements are widely achieving popularity. Men's are achieving great muscles through the help of these supplements. Remember one thing in mind that if you are taking these health supplements for building your body, you must consume good amount of nutrition along with the supplements otherwise the supplement will not work properly. Just consuming the supplement is not the right way you should follow the guidelines while taking the supplement. So you must use the body building supplements along with healthy food items, so that it would enable the supplement to work better. First just imagine about your muscle gain aims before deciding to use the supplement required. Protein is an outstanding source for amino acids, you can purchase the supplement in a powder form so that you can make a shake and consume twice a day and you can obtain amino acids which is required for building the body. Creatine is also called as nitrogenous organic acid. This assists in supplying energy to your muscles so that you will achieve a healthy body. Creatine has evolved in the market since long ago. It's considered to be one of the famous sport supplements for men. Creatine is not for body builders today it's even benefiting the people who are suffering from health problems. Creatine cheap gym supplements are certified to be an effective one in reducing the fat and increasing the muscle mass.

Liu Guan Zhong

Liu Guan Zhong Asian Muscle