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Results of 2014 Arnold Classic Men

In a tight competition between Rhoden and Wolf,  Dennis prevailed in the end winning his first Arnold Classic and bumping Shawn down into second. Cedric McMillan though that climbed up the ranks between prejudging and finals with Evan Centopani dropping down from a potential third to fifth place surpassed by Victor Martinez. Here is the top three among men professionals.

1. Dennis Wolf

2. Shawn Rhoden

3. Cedric McMillan

The rest of the top six had Victor Martinez, Evan Centopani and Branch Warren finish in fourth, fifth and sixth place, respectively. Martinez and Centopani were in good form and they were able to keep their muscle fullness all through the show. Both competitors, however, were lacking a bit in the leg division. This threw off the overall balance of their physiques and held them back from fighting for a higher spot in the top six. And, speaking of number six, this spot went to Warren, who made much development in his conditioning from his 2013 Mr. Olymipa.

Bodybuilding - Frequency of Workouts

 Regardless of how you arrange your workouts regime and routines, it is likely you will find yourself training each less frequently than before, even though you’ll be in the gym more often than in previous period.

bodybuilding workout frequency

 Many studies and bodybuilding theoretical researches show that as you get bigger and stronger, the frequency of training decreases.

 You know that increase occurs after the training process and not while you’re training. In fact, training actually breaks down protein filaments in muscles, which produce when those filaments rebuild.

 As your workouts force progressively greater demands on your muscles, the latter will need more time to recover if they’re to adapt as systematically as possible.

 As a beginner, you trained each body-part, for example, three times a week. As an intermediate, your average frequency should fall to no more than twice a week per bodypart, although that might vary a bit.

advanced bodybuilder

 Many advanced bodybuilders achieve considerable gains by training a bodypart once every 7-10 days, because their workouts are becoming more and more intense.

Bodybuilding Motivation

Build Muscle Without Weight: 7 Basic Exercises

Deep Knee bends - Builds thighs, glutes, hips and great for lung power and endurance. With your feet about shoulder width apart, grab on to the edge of a sink (or something that will give you support) and while looking up slowly bend your knees and lower until your butt is just about touching the floor. Slowly stand up again using only your legs to lift you, keep your heals on the floor and do as many as you can. For variation you can place your feet wider or closer together, or do them one leg at a time.


Calf Raises - Do them on steps, put your toes on the edge of a step and hold on to the hand rail for balance, lower your heals to get a good stretch, then raise up on your toes as high as you can, lower and repeat for as many as you can. For variation try them in the squatted down position, one leg of a time or donkey style.


Chin-ups or Pull-ups - For building back, shoulders, and biceps. Grab a bar with an under hand grip and hang down getting a good stretcth in the lats, Pull up until your chest hits the bars, lower and repeat for as many. These can be easily be done in a park, school yard or on a doorway chin bar. Also try with an overhand grip, with one arm at a time, or even on monkey bars using a parallel grip (palms facing each other).


Push-ups - For building chest, shoulders and triceps. Lie face down on the floor hands about shoulder width apart keep your palms turned inward slightly, push-up until your arms are straight, lower and repeat for reps. To make it more difficult elevate your feet. Also, try different hand placements (closer together or farther apart). They can also be done between chairs, this was the favorite exercise of Charles Atlas. Another variation is Dips between parallel bars.


Handstand push-ups - Great for shoulders and arms. Get into a handstand next to a wall, put your toes against the wall for balance, lower yourself until the top of your head touches the ground, push back up and repeat for many reps. Try both close and wide hand Placements.


Crunches - For firming abdominal and reducing stomach. Lie on your back with your legs bent and your heals close to your butt, put your chin on your chest and your hands behind your head. Raise your head up crunching your abs hard (you should only go about 1/3 of the way as compared to traditional sit-ups) lower and repeat for lots of reps.


Hyper -Extentions - For strengthening your lower back. Place a chair near a bed, while lying face down with your hips on the chair and your lower legs shoved between the mattress and box spring, put your hands behind your head and bend forward at the waist as far as you can, raise back up until your back is straight and repeat for reps.


Grip Exercise - To build forearms and hand strength. Use a store bought pocket hand gripper, or a hard rubber ball that fits in your hand, squeeze as hard as you can, relax and repeat for many reps. Also try just the thumb and one finger at a time, exercise each finger this way.


Miss Bodybuilding 2008: Photo report

Proteins Essentials

Proteins are the organic cells that make up living matter: muscle, the various organs, including the liver and the brain, the skeletal structure, and so on. They are themselves composed of simpler elements called amino acids. The body manufactures some of these, while most of the others are introduced into the body in a variety of foods. Food protein comes from two sources:

Animal sources: proteins are found in large quantities in meat, fish, cheese, eggs, milk.


Vegetable sources: soya, almonds, hazelnuts, whole cereals and certain pulses also contain protein.


Ideally, we should consume as much vegetable protein as animal. Protein is essential to the body:

For building cells as a potential source of energy, once it has been converted into glucose (via the Krebs cycle).

For making certain hormones and neurotransmitters.

For the production of nucleic acids (essential for reproduction).

 A diet deficient in protein can have serious consequences for the body; these include muscle deterioration and wrinkling of the skin.

A child should consume about 60g of protein per day, while an adolescent needs 90g. The adult daily intake should be 1g per kilogram of body weight, subject to a minimum of 55g for women and 70g for men.

With the exception of eggs, neither animal proteins nor vegetable proteins alone can achieve the necessary balance of amino acids.

The absence of one amino acid can constitute an impediment to the assimilation of others. The diet should therefore include both animal and vegetable proteins.

A vegan diet, based solely on vegetable protein, will be unbalanced, in that it will be lacking in cystine, which will result in problems with nail and hair growth. A vegetarian diet, which includes eggs and dairy produce, on the other hand, can be perfectly well balanced.

Famous Bodybuilders: Meet Paco Bautista

Hamstring Stretch

The Essence of the Exercise:

Lie on your back with both legs flat. Slightly bend your right knee.

Now raise your right leg straight up in the air and try to bring it back until it is perpendicular to the floor. Keep the other leg flat and straight on the ground.

• As you raise your leg, you will begin to feel a stretch in the hamstring.

Bring the leg up until a moderate stretch is felt. Support the leg in that position by holding it up with your hands or a towel looped around your foot.

Hold the stretch for 30 seconds and then switch sides.


Slovakia Bodybuilding Championship

Bodybuilding: History Lessons (Part 5)


The year 1971 marked the high point of the remarkable career of Bill Pearl. Pearl first won Mr. America in 1953, then went on to victories in the Universe in 1953, 1961, and 1967. At the 1971 Mr. Universe, eighteen years after his Mr. America title, he came back to defeat the awesome Sergio Oliva and prove, once more, that he was one of the greatest bodybuilders of all time. Arnold Schwarzenegger won six Olympia titles between 1970 and 1975, but it was not without considerable opposition. Serge Nubret emerged as a potent force during this period, and at the 1973 Olympia he was amazing in his ability to create such size and definition on what was essentially a small frame.


In 1973 a new monster came on the scene. Lou Ferrigno won the IFFB Mr. Universe title and gave notice that a new force in bodybuilding was on the horizon. Lou went on to win the IFFB Universe title again the next year and then entered the Olympia. He may have admitted he had always idolized me, but that did not keep him from doing his best to take the Olympia title away from me.

The 1975 Mr. Olympia was something of a high point in the history of this great event. Ferrigno returned, determined to achieve victory; Serge Nubret was also back and in top shape. For the first time, there were six or seven absolutely first-rate champions contending for the title, and Schwarzenegger was especially proud of this victory, after which Arnold retired from competition.

Franco Columbu won the 1976 Mr. Olympia title, the first small man to do so. Until this time, the big man always won, but from ‘76 on the small man came into his own. Muscularity and extremely low body fat became the winning factor, and this required an almost scientific approach to training and diet to achieve. The late seventies saw Frank Zane hit his prime, winning three consecutive Olympia titles with his aesthetic physique.


Robby Robinson also achieved world-class status and displayed both highly aesthetic and muscular qualities. In contrast, when Kal Szkalak won the 1977 World Amateur Bodybuilding Championship, it was more by virtue of an incredible development of mass than a Zane-like symmetry.

In 1980, Arnold came out of retirement to win the Mr. Olympia contest in Sydney, Australia. He could hardly believe how competitive the sport had become by then, or that Arnold would be pushed so hard by a bodybuilder as small as Chris Dickerson.

The 1970s also saw the rise of the International Federation of Bodybuilders as the dominant bodybuilding organization. Under the guidance of its president, Ben Weider, the IFBB consisted of more than a hundred member countries and had become the sixth largest sports federation in the world. In addition, the Mr. Olympia title was now recognized as the top professional championship in bodybuilding, comparable to Wimbledon in tennis and the U.S. Open in golf.