Friday, April 24, 2009
Thursday, April 23, 2009
Daniele Saccarecci in Europa Super show
I recently spoke to this gentle giant over the net and thought of giving him a small tribute in my blogs.
Daniele was the largest athlete on the stage and impressed the crowd with his freakish size.
Daniele was the largest athlete on the stage and impressed the crowd with his freakish size.
Sunday, April 19, 2009
Europa Super Show 2009 - Results
After 24 pro shows, 7 years of competing, Troy finally wins his first pro show. Though everyone expected Hidetada Yamagishi to win the show, The judges felt that Troy should be awarded.
Nicole Wilkins-Lee star continued to rise in the professional figure and fitness ranks when the second-year pro notched the first win of her career.
One week after winning the New York Pro Fitness Championships for the first win of her career, Shannon Meteraud was back on top in Orlando.
Results:
A special thanks to musculardevelopment.com for providing the photos first on the net.
Nicole Wilkins-Lee star continued to rise in the professional figure and fitness ranks when the second-year pro notched the first win of her career.
One week after winning the New York Pro Fitness Championships for the first win of her career, Shannon Meteraud was back on top in Orlando.
Results:
Mens Bodybuilding
1. Troy Alves
2. Hidetada Yamagishi
3. Darrem Charles
4. Sergey Shelestov
5. Frederic Sauvage
Figure
1. Nicole Wilkins
2. Heather Mae French
3. Monica Brant
Fitness
1. Shannon Meteraud
2. Myriam Capes
3. Mindi OBrien
A special thanks to musculardevelopment.com for providing the photos first on the net.
Saturday, April 18, 2009
Europa Super Show 2009 - PreJudging
Four best men on the lineup were called in the first callout. When the judges called them out, the whole crowd went crazy and started cheering for their favorite champs. Hidetada Yamagishi(my favorite), Troy Alves, Sergey Shelestov and Darrem Charles were called out.
Right from the first pose, Hide clearly displayed that he is a champion and that he has come to win it for his champs. Though Hide requires little size on his arms, his overall balance, ripped muscles, dryness and extremely elegant posing out-shadowed others.
Though Troy alves and Darrem Charles looked very close to Hide on the front and side shots, They both looked little soft from the back shot "especially the back lat spread". Moreover Quad development of Hide made the legs of others on stage look small.
Though i place Hidetada Yamagishi on number 1 spot let us wait for the judging panel to give out the results tomorrow. The score sheet will start fresh tomorrow on Finals.
Here are some great comparison pictures for you to judge it yourself. (a special thanks to musculardevelopment.com for providing the pictures of the show first on the net)
Right from the first pose, Hide clearly displayed that he is a champion and that he has come to win it for his champs. Though Hide requires little size on his arms, his overall balance, ripped muscles, dryness and extremely elegant posing out-shadowed others.
Though Troy alves and Darrem Charles looked very close to Hide on the front and side shots, They both looked little soft from the back shot "especially the back lat spread". Moreover Quad development of Hide made the legs of others on stage look small.
Though i place Hidetada Yamagishi on number 1 spot let us wait for the judging panel to give out the results tomorrow. The score sheet will start fresh tomorrow on Finals.
Here are some great comparison pictures for you to judge it yourself. (a special thanks to musculardevelopment.com for providing the pictures of the show first on the net)
Hidetada Yamagishi in Europa Super Show 2009 - PreJudging
Here i present to you some pics of Hidetada Yamagishi in Europa super show 2009 prejudging. Hide looking to pull the number 1 spot in the show, however it is very close between Hide,Troy Alves and Darrem Charles.
Here is your visual delight: Hidetada Yamagishi in prejudging (a special thanks to musculardevelopment.com for updating the pictures first on the net)
Here is your visual delight: Hidetada Yamagishi in prejudging (a special thanks to musculardevelopment.com for updating the pictures first on the net)
Thursday, April 16, 2009
Sunday, April 12, 2009
5 x 5 Workout
The 5 sets of 5 reps program is one of the best muscle building workout program that one can come across. It was popularized by Bill Starr in 1970’s and to a great extent by Reg Park.
You can think that a program as simple as 5x5 does not need any explanation. That is true to an extent , however the program can be interpreted in a variety of ways. So let us directly go into the details and parameters involved in this program.
Warm-up:
Warm up exercises are recommended because of the heavy weights involved in this routine. Lifting heavy weight with warmed up muscles will allow your to lift more weight than you would with a cold muscle and also it will help you prevent any chances of injury. To warm-up your muscle, just do a set or two with about half or even less than half of the weight that you would use for a normal set.
For example if you do bench presses with 200 pounds do a set of 100 pound bench presses to get your muscles warmed up.
Ramping Weights:
This is basically increasing the weights set after set. If your top set is 315 x 5 then you might go with 135 x 5, 185 x 5, 225 x 5, 275 x 5 and then 315 x 5 to finish the movement. By this way you reach the workload without fatigue and you can overcome overtraining. If you try to do 315 x 5 for all 5 sets then the workload is lot higher and doing it couple of times will make you exhausted and you may not see any gains in terms of strength or muscle.
Ideally the jumps can be between 10-15% per set to ramp your way up.
Sample workout program:
Progress:
In this program you will be working your whole body thrice a week. Hitting your body hard to failure on all three days will not actually help you grow but will eat up your gains.
If you notice the sample workout chart, we try to reach our maximum on Monday, drop the weights that we handle on Wednesday and try to use the same weights on Friday. On the next Monday we try to increase our lifts by 2.5%. Some people may think that this is very slow progress, but believe me 2.5% increase each week is very aggressive progress.
Final note:
As you all know diet is 80% of your physique goal, without a proper diet the program will not do any good for you. So get at least 1g of protein per pound of bodyweight and start eating more protein rich food and lot of complex carbohydrates to create the caloric surplus to aid muscle gain and strength gains.
With this program you can expect very aggressive strength gain accompanied with very good muscle gains.
Follow this program for 8 weeks and take a week off and you can continue on the same principle again and again in cycles till you see improvements on strength and gain muscle.
You can think that a program as simple as 5x5 does not need any explanation. That is true to an extent , however the program can be interpreted in a variety of ways. So let us directly go into the details and parameters involved in this program.
Warm-up:
Warm up exercises are recommended because of the heavy weights involved in this routine. Lifting heavy weight with warmed up muscles will allow your to lift more weight than you would with a cold muscle and also it will help you prevent any chances of injury. To warm-up your muscle, just do a set or two with about half or even less than half of the weight that you would use for a normal set.
For example if you do bench presses with 200 pounds do a set of 100 pound bench presses to get your muscles warmed up.
Ramping Weights:
This is basically increasing the weights set after set. If your top set is 315 x 5 then you might go with 135 x 5, 185 x 5, 225 x 5, 275 x 5 and then 315 x 5 to finish the movement. By this way you reach the workload without fatigue and you can overcome overtraining. If you try to do 315 x 5 for all 5 sets then the workload is lot higher and doing it couple of times will make you exhausted and you may not see any gains in terms of strength or muscle.
Ideally the jumps can be between 10-15% per set to ramp your way up.
Sample workout program:
Monday: Maximum effort day
Try to add 2.5% more weights to each lift
* Olympic Squats: 5X5
* Bench Press: 5X5
* Barbell Rows: 5X5
* Accessory exercises: weighted sit-ups and a tricep exercise (These exercises are done to round out the program and to help you keep the helping muscles strong and full. So the same 5 x 5 protocol need not be followed with these. 2-3 sets of 5-8 reps should be fine)
Wednesday: Light day
Reduce your weights by 25% on each lifts
* Front Squats: 5X5
* Military Press: 5X5
* Deadlifts: 5X5
* Pull-Ups: 5X5
* Accessory exercises: 2-3 sets of 5-8 reps of a bicep and abdominal exercise
Friday: Heavy day
Use same weight as Monday
* Olympic Squats: 5X5
* Bench Press: 5X5
* Barbell Row: 5X5
* Accessory exercises: 2-3 sets of 5-8 reps of a triceps and abdominal exercise
Progress:
In this program you will be working your whole body thrice a week. Hitting your body hard to failure on all three days will not actually help you grow but will eat up your gains.
If you notice the sample workout chart, we try to reach our maximum on Monday, drop the weights that we handle on Wednesday and try to use the same weights on Friday. On the next Monday we try to increase our lifts by 2.5%. Some people may think that this is very slow progress, but believe me 2.5% increase each week is very aggressive progress.
Final note:
As you all know diet is 80% of your physique goal, without a proper diet the program will not do any good for you. So get at least 1g of protein per pound of bodyweight and start eating more protein rich food and lot of complex carbohydrates to create the caloric surplus to aid muscle gain and strength gains.
With this program you can expect very aggressive strength gain accompanied with very good muscle gains.
Follow this program for 8 weeks and take a week off and you can continue on the same principle again and again in cycles till you see improvements on strength and gain muscle.
Saturday, April 11, 2009
Superhuman : James Flex Lewis
The 202 olympia champ James Flex Lewis explains about his incredible 5 times a day fish diet, his bodybuilding life style and a lot more in a British TV program Super Human Super Strong James Flex Lewis
Wednesday, April 8, 2009
Flex Lewis Guest Posing at NPC
The 202 Champ, Flex Lewis doing a guest posting at NPC 2009 Vancouver USA in Washington State on March 29th. Flex was looking thicker than ever.. Here is a visual treat of his pics...
Saturday, April 4, 2009
Barb Guerra - Fitness Unarmed
I was just browsing the net for some extra motivation and look what i got!!!
Barba Guerra lost both her arms due to an electrocution in her early childhood. The Doctors felt that she can be nothing more than a vegetable. But she proved everyone wrong and now she can do pretty much anything which a normal person can do with his arms.
More than this she entered into the fitness industry and is now known for here elegance and balance in her physique.
Here are some pictures taken from here myspace profile http://www.myspace.com/fitbarbie
I am supercharged with motivation and will power after seeing this fitness freak, hope you also supercharge your batteries with motivation
Barba Guerra lost both her arms due to an electrocution in her early childhood. The Doctors felt that she can be nothing more than a vegetable. But she proved everyone wrong and now she can do pretty much anything which a normal person can do with his arms.
More than this she entered into the fitness industry and is now known for here elegance and balance in her physique.
Here are some pictures taken from here myspace profile http://www.myspace.com/fitbarbie
I am supercharged with motivation and will power after seeing this fitness freak, hope you also supercharge your batteries with motivation
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