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Mr. Olympia's Bigger Arm Secret (KILLER workout technique)

Mr. Olympia's Bigger Arm Secret 

(KILLER workout technique)

 Here's a simple way to add size to any muscle that I learned from
Larry Scott, the first Mr. Olympia:

Let's use arms for this example. (Every bodybuilder wants bigger
arms.)

Write down the best measurement you've ever gotten on your arms
when pumped to the max.

Let's assume the best you've ever taped is 16 and 1/8 inches.

On your next arm training session you're going to shoot for 16 ?
inches. (An extra 1/8 of an inch is about all you can reasonably
expect from session to session.)

Your goal is to get the best pump possible with the least amount of
sets and reps. I recommend you keep your reps in the 6 to 8 range.
That will allow you to handle some fairly heavy weights while still
getting in enough sets to get a good pump.

You can also do a few partial reps at the end of each set. Larry
Scott calls these "burns." They're pretty intense so only do a
couple burns on your last set or two of each exercise... NOT on every
set.

So after your training session you measure your arm and it measures
16 ?. You achieved your goal of an extra 1/8 inch pump this
training session!

This makes you feel motivated so you decide to do another set.

After cranking out the last reps and feeling the pain (and
pleasure) of the lactic acid burn and resulting pump... you measure
your arm again only to discover it has gone down to 16 1/8.

Bummer! It actually shrank! What gives?

You've done one set too many... but it feels like your arm is
bursting! You can't believe it has actually taped less than it did
just one set ago, but it's true.

It's a common mistake. You've over-trained by one set. It's
impossible to tell by looking and you definitely can't tell by
feel... but the tape doesn't lie.

The tape will tell you the magic number of sets that will give you
the best possible pump. Don't do too many sets and don't do too
few. Let the measuring tape be your guide.

With a little experimenting, you'll get more sensitive to the exact
number of sets you need to perform in order to get the maximum pump
possible.

This growth secret isn't restricted to just arms. It can be used on
all body parts with equal success. Once you're familiar with this
process, it will help you get the maximum possible pump at each
training session.

But that's not all, there are also big-time nutritional secrets you
must know to maximize the pump you get while training ... and in
the process ... maximize your muscle growth.

Best,
Rick Gray

The 7 Minute Muscle

The 7 Super Supplements

Click thumbnails to enlarge.

As a relatively new sport, the IFBB bikini division saw only its second competition in California on March 27th; however, the competition was anything but inexperienced.

Having won her pro card at the 2009 NPC National bikini competition, Monique Minton came into her first pro show at the Muscle Pro Bikini competition in Culver City, California with a lot of momentum – and didn't disappoint.

As one of the premier bikini models in the sport, Monique has been featured in countless magazines, including FLEX and M&F Hers, and is undoubtedly a front runner in any competition she enters. At her first pro show, Monique showcased an incredible physique and veteran confidence, all of which took her to a second place finish in her very first IFBB competition!

Team MuscleTech would like to congratulate Monique on her 2nd place finish, as well as on her hard work and relentless dedication to one of the premier sports in the IFBB.

 

On February 20, Team MuscleTech™ is preparing to make a bold statement in Phoenix, AZ. Two MuscleTech superstars will descend upon the first ever Phoenix Pro Show to qualify for the Olympia.

To prepare for this contest, Johnnie Jackson is taking a different approach. His new high-volume training system is showing signs of really paying off. Now he's set to dial it in with an incredibly detailed package coupled with his trademark size.

Making his professional debut at this event will be new Team MuscleTech athlete Michael Liberatore. Earning his pro card with a first place finish at the 2008 National championships thanks to his superior shape, full muscle-bellies and supreme conditioning, Michael is set to dominate the competition and send a message to his fellow competitors next weekend.

The anticipation for this contest has been steadily building over the past months as numerous high-caliber athletes have thrown their name into the mix. As the first show of the season, all competitors are looking for the early Olympia qualification and the elite members of Team MuscleTech are no exception. Johnnie and Michael are set to do damage on stage in Phoenix and earn the first title of the 2010 bodybuilding season!

 

With only days away from the New York Pro, Team MuscleTech superstar Johnnie Jackson is training hard hoping to secure his first podium finish of the year on May 8^th at the famed IFBB event.

To prepare for this contest, Johnnie Jackson is going back to basics. He's been spotted training with long-time friend and Mr. Olympia runner up Branch Warren. Nothing but incredible muscle mass and shredded conditioning can come from beyond the doors at the famed MetroFlex facility. Besides, who better for Johnnie to train with then the 2007 New York Pro Champ himself!

Team MuscleTech wishes Johnnie the best of luck as its lone warrior sets his sight on dominating the stage in the Big Apple!

Bodybuilding elections today

LAHORE, July 23: The elections of the Pakistan Bodybuilding Federation (PBF) are being held in Islamabad on Saturday on the requisition signed by a majority of the general council members, which shows no confidence on the existing president, Col (retd) Mohammad Yahya.

There are reports that Naveed Akram Cheema, head of the Wapda Sports Control Board and a member of the Pakistan Cricket Board Governing Board, is the candidate for the post while Sheikh Farooq will continue as secretary of the PBF.

In fact, Yahya, once a close ally of Pakistan Olympic Association president Gen Arif Hasan (retd) has now no cordial relations with him and he is mentally prepared not to contest the elections. It has become very hard for anyone to be elected as president or secretary of any federation without the nod of the POA.

It may be mentioned here that Col Yahya had been elected as president some four years back in a controversial way. Two warring groups of the federation moved to the POA, requesting it to hold the elections to elect the genuine body. But instead of conducting the elections, Col Yahya with the support of the POA’s mafia got himself installed as president despite the fact that all the provincial bodybuilding associations staged a boycott and left the venue of the meeting.

But as Yahya was then close to the POA president his body was recognised.

Do you know your own strength? These two people sure do. Meet the incredible winners of the Gold's Gym $45,000 Know Your Own Strength Challenge ("the Challenge"). In just 12 short weeks, they collectively lost 100 pounds and 26½ inches from their waistlines through good old-fashioned hard work (no fad diets here!). Find out how they did it, and how you can too.

How to Start (and Stick to) a Fitness Commitment

What, you don't think you're up to the challenge? You just need to follow these smart, stick-to-it strategies, courtesy of two members of the Gold's Gym Fitness Institute: Robert Reames, the official trainer for Dr. Phil's Ultimate Weight Loss Solution, and sports psychologist Belisa Vranich.

1. Spread the word. 

Share your get-fit plans on Facebook or Twitter, or in a mass email. "You'll be more likely to stay dedicated if you know that everyone around you is tuning in," says Vranich. "And you'll have an immediate support group."

2. Purge your home of unhealthy tempting food. 

Adios, Ben. Farewell, Jerry.

3. Set your goals. 

"Figure out what motivates you, whether it's looking good at an upcoming event or living a healthy lifestyle," says Reames. "Then write down short-term goals and long-term goals to inspire you."

4. Create a no-excuse environment. 

"Stash an extra set of workout clothes at your office or in your car so you can never have an excuse to skip the gym," explains Reames.

5. Make gym buddies. 

When you have friends who expect to see you at an exercise class, you'll feel more pressure to show up.

6. Lie to yourself. 

"Say, ‘I'll just go and do half an hour of cardio,'" counsels Vranich. "Once you are there, throw in some weights too."

7. Find the most unflattering photo of you taken from the worst possible angle, and hang it somewhere in clear sight. 

"A photo of you at your best weight just makes you feel bad that you aren't there," she explains. "That's why buying too-small clothing never works."

8. Block out time for the gym. 

Put it on your work calendar like it's an actual appointment and, if need be, put it on your family's schedule. Then institute a no-cancellation policy.

9. Snack like an adult. 

"Make healthy choices even when you're on the go. Stop reaching for candy or prepackaged, manufactured junk food that you ate as a kid," says Reames.

10. Think ahead and finish strong. 

If you're ready to turn around in the middle of a run or skip a leg workout, focus on that feeling of accomplishment you'll have if you stick to your program. "You're almost there — might as well finish and feel great about yourself," he says. "Not to mention it will build momentum for that next workout."

 

 

You've heard of the cold shoulder, but we'd like to introduce you to the hot one. With the help of Gold's Gym's Ramona Braganza's quick four-step workout, your shoulders will be in show-off shape for the summer sun.

Tank top season is back, which means guys and girls need to start working out their shoulders to get ready for the beach. Not that looking hot in a swimsuit should be your only motivation — strong shoulders help you fight the effects of cubicle crunch. "Jobs that require working at a desk all day result in shoulders that round forward," says celebrity trainer and Gold's Gym Fitness Institute member Ramona Braganza. The solution? A workout Braganza designed that targets all three major shoulder muscles, especially the posterior deltoids, to help tone your upper body and counteract slouching.

Women in particular should take note. Braganza says she has noticed that females often overlook these muscles, but her celebrity clients consider toned shoulders a must for looking hot and standing tall in their red-carpet gowns. So with summer barbecue and wedding season in full swing, this workout will help you look your best in both shoulder-baring cocktail frocks and strappy sundresses.

Here are Braganza's four moves. She suggests women start with five-pound dumbbells.

• 

  Dumbbell Front Raise

  Four sets of 12 reps
  Standing, hold dumbbells in front of you with your palms facing your legs. Keep your elbows and knees slightly bent as you raise your arms straight in front of you to shoulder level. Slowly return to the starting position.
  
• 

  Dumbbell Lateral Raise

  Four sets of 12 reps
  Standing, hold dumbbells with your palms facing each other. Keep your elbows and knees slightly bent as you raise your arms out to your sides in wide arcs to about shoulder level. Slowly return to the starting position.
  
• 

  Bent Lateral Raise

  Four sets of 12 reps
  Standing, hold dumbbells with your palms facing each other. Bend your torso forward, forming a 45-degree angle with the ground. Let the dumbbells hang down in front of you. With your elbows slightly bent, raise dumbbells up and out to the sides until they are parallel to the ground. As you lift the weights, focus on squeezing your shoulder blades together. Slowly return to the starting position.
  

• Military Press

  Four sets of 12 reps
  Sitting, raise dumbbells to shoulder level with palms facing out and your elbows bent and pulled into your sides. Press the weights up and toward each other as you straighten your arms, keeping a slight bend in your elbows at the top. Slowly bring down and return to the starting position.
  

 

Congratulation

Congratulation to The Young Bodybuilding Club for opening his 4th Campus in

( B-235, Block -L, North Nazimabad Town, Karachi, Pakistan.)

Contact Person: Mr Syed Furqan Ahmed.

Cell no: 0322-2033782

Congratulation Once Again.....................................

Mr. Pakistan 2010 Khalid Ali

Ronnie Coleman confirmed his comeback for Mr.Olympia 2010!

As heard first on today’s episode of MuscleSport Radio, Ronnie Coleman will make his comeback at the 2010 Mr. Olympia. Ronnie Coleman who is 8 times Mr.Olympia winner said that he decided to compete just a few days ago.

Many will ask why he is not competing this year. Well this is simply explained by the fact that Ronnie has many contracts with BSN and his travel commitments will not allow him to prepare for 2009 Mr.Olympia.

Ronnie had a back injury which prevented him to compete in 2008 and lead to 4th place on 2007 Olympia. However Ronnie says this this time off was and is a huge plus in his career and this rest time will only help him to recover and look better.

Ronnie Coleman is the second one who won Mr.Olympia 8 times. The first was Lee Haney but now Ronnie wants to beat his record and he is serious about this.

We wish him good luck and we will see “The King” on the stage next year in Las Vegas.

Joint Juice

Before you turn the page because you think this type of stack is only for those “old” guys who read m&f, consider this: Heavy lifting has been shown to initiate inflammatory processes that not only cause destruction of joint cartilage but also inhibit its rebuilding. So even if your joints move like well-oiled machines today, too much heavy lifting could make you move like the Tin Man well before old age sets in.

Sure, you can lighten your lifting load to protect your joints, but doing so will limit muscle growth. Instead of sacrificing your muscularity in favor of your joints, alternate your workouts between heavy and light days, and consider taking joint-health supplements regularly to protect them from the trauma brought on by heavy lifting. The following three supplements are well-documented for their ability to enhance joint health, regardless of your age.

Not Cricket - Body Building Part 3

Not Cricket - Body Building Part 2

Not Cricket - Body Building Part 1

The FitnessAtlantic.com Championships is an independent fitness extravaganza combining Fitness, Bikini, Figure, Models, and Bodybuilding.

It is one of the largest non-sanctioned shows welcoming athletes from any federation. So mark your calendar now for April 17, 2010.

While everyone is competing against one another, there is a level of camaraderie. It’s not unusual to see competitors giving each other encouragement or some form of assistance. As you can see from the photos everyone is smiling and having a great time.

When you see first hand the complexity of a fitness show you gain an appreciation for the staff and promoter. The promoter for this show is Brian Cannone. Brian has chosen to do run just one show a year and that is the Fitness Atlantic Championships. By focusing on just one show each year it allows a promoter to really focus on the event and it shows in the details. Unless you are attending a national event, when was the last time you saw stage lighting and backdrops like these?

The Fitness Atlantic adds a unique twist to the evening show that gives ALL the competitors a chance to shine! With a consistently sold-out audience, national exposure and production standards designed to make every contestant feel like a star, the Fitness Atlantic show is like no other event you will ever witness!

2010 Mid-Illinois Championship Contest Info

The 20^th Anniversary NPC Mid-Illinois Bodybuilding and Figure Championships will take place on Saturday April 3rd, 2010 in Ottawa, Illinois. This competition has been recognized as the largest novice contest in the nation for the past several years. It draws competitors from throughout the midwest and plays to sell out crowds.

Making his third appearance at the Mid-Illinois as guest poser, will be Mr. Olympia Jay Cutler. Jay has proven to be our most popular guest poser ever.

Whether you are a competitor or spectator, don't miss the chance to participate in this spectacular event. We look forward to seeing you in Ottawa on April 3rd.

Promoters:
Jeff and Ann Johnson
NPC Jr. National Mixed Pairs Champions