Why bodybuilding

 

WHY BODY BUILDING?

Learns to respect:

We all know what it takes to get a good physique!!! It takes hell lot of efforts. Body Building is like a marathon nothing happens over the night, hence a fitness freak learns to respect the other bodies.   

Improves mental health:

We know that exercise has positive effects on the brain. One theory for some of the benefits of exercise includes the fact that exercise triggers the production of endorphins. These natural opiates are chemically similar to morphine. They may be produced as natural pain relievers in response to the shock that the body receives during exercise. However, researchers are beginning to question whether endorphins improve mood. Studies are showing that the body's metabolism of endorphins is complex, and there are likely additional mechanisms involved in the mental health effects of exercise.

The bottom line is that most of us feel good after exercise. Physical exercise is good for our mental health and for our brains. Someday we will understand it all better -- but we can start exercising today.

Exercise controls weight 

Exercise can help prevent excess weight gain or help maintain weight loss. When you engage in physical activity, you burn calories. The more intense the activity, the more calories you burn. You don't need to set aside large chunks of time for exercise to reap weight-loss benefits. If you can't do an actual workout, get more active throughout the day in simple ways — by taking the stairs instead of the elevator.

Exercise combats health conditions and diseases

 Worried about heart disease? Hoping to prevent high blood pressure? No matter what your current weight, being active boosts high-density lipoprotein (HDL), or "good," cholesterol and decreases unhealthy triglycerides. This one-two punch keeps your blood flowing smoothly, which decreases your risk of cardiovascular diseases. In fact, regular physical activity can help you prevent or manage a wide range of health problems and concerns.

 Exercise improves mood

Need an emotional lift? Or need to blow off some steam after a stressful day? A workout at the gym can help. Physical activity stimulates various brain chemicals that may leave you feeling happier and more relaxed. You may also feel better about your appearance and yourself when you exercise regularly, which can boost your confidence and improve your self-esteem.

 Exercise boosts energy

Regular physical activity can improve your muscle strength and boost your endurance. Exercise and physical activity deliver oxygen and nutrients to your tissues and help your cardiovascular system work more efficiently. And when your heart and lungs work more efficiently, you have more energy to go about your daily stuff.

Exercise promotes better sleep

Struggling to fall asleep? Regular physical activity can help you fall asleep faster and deepen your sleep. Just don't exercise too close to bedtime, or you may be too energized to fall asleep.

 Exercise puts the spark back into your sex life

Do you feel too tired or too out of shape to enjoy physical intimacy? Regular physical activity can make you feeling energized and look better, which may have a positive effect on your sex life. Regular physical activity can lead to enhanced arousal for women. And men who exercise regularly are less likely to have problems with erectile dysfunction than are men who don't exercise.

 The bottom line on exercise

Exercise and physical activity are a great way to feel better, gain health. If you want to lose weight or meet specific fitness goals, you may need to exercise more. Remember to check with your doctor before starting a new exercise program, especially if you have any health concerns.


For more info follow the below link:
https://www.facebook.com/pages/Gym-Fitness-FREAK/233288793491125?ref=notif&notif_t=page_name_change

Read More

Funny facts

                      SOME LAUGH OUT LOUD GYM CASES

Time to have some laugh therapy love dropping sweat out of body by lifting weights now lets do it in some different way.

Read More

Inspi quotes 7

We must learn from this great man at the age of 101 people gives up. But he is the man of  the millennium hats off.







When a person who is100 + Years.

Can spend time on his workout.

CAN'T you apend atleast 30 - 45 Minutes ???

ASK 

YOURSELF!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

                                                    STAY FIT !!!!!!!!!!!!!!!!!!!!!! LIVE PRIDE

Read More

My gymming biography

                           My true story    (based on true incidents)

Starting with my schooling days, those were the days when I was very thin people used to laugh at me, make fun of me, and beat me even when I was not on the wrong side. I was going through with the hardest time of my life. I was even not allowed participate in games. sometimes I used to  get very frustrated of my life. This thing got continued through out my schooling days. Even my dad used to feel bad when his colleagues used to taunt him saying don't you feed your children. Most of the time I used to be alone. My days were like: 

This kind of scary life got continued till degree 1st year when I reached 2nd year I felt very bad the way I was living my life. It was somewhere in the month of  June 2009  I decided to join gym.

BODY MEASUREMENT (BEFORE GYM) :

weight : 40 kg                           

waist : 26 inches.

thighs : 15 inches

chest :  30 inches

arms : 10 inches

                                     ONE YEAR LATER  

 I started going to gym for the first 6 months there was no improvement in me I was sad then I thought doing something is good rather than doing nothing. I continued going to gym and slowly slowly changes started happening to me and since then I never turned my head back.
 

SPECIAL THANKS TO THE CRITICIZERS BECAUSE OF THEM TODAY I AM LIKE : (AS ON MARCH 2013)

MEASUREMENT

weight : 65 kg

chest :  40 inches

arms : 16 inches

thighs : 22 inches

waist : 32 inches.

DIFFICULT DOESN'T MEAN IMPOSSIBLE 

IT SIMPLY MEANS  

YOU GOTTA WORK HARD 

Read More

Inspi quotes 6

                                 You have the power to create your own evolution 

                                                 all you need is Dedication.

                                         Do what you love love what you do.

Read More

All about Steroids

Steroids

 

 What are steroids?

 Anabolic androgenic steroids are synthetic derivatives of the male hormone testosterone that are taken to build muscle, enhance performance, and improve appearance. The drug’s anabolic or “muscle-building” effects help the body retain protein, a necessary building block for the growth of muscles, bones, and skin. The androgenic or “masculinizing” effects cause the development of a deep voice, facial and body hair, muscle mass, and aggressiveness. Unfortunately, steroid abusers risk a variety of unwanted side effects, some of which are irreversible. Another significant danger includes HIV infection if needles are shared.

Some common trade names of anabolic androgenic steroids include Anatrofin, Anaxvar, Annadrol, Bolasterone, Decadiabolin, Decadurabolin, Dehydropiandrosterone (DHEA), Delatestryl, Dianiabol, Dihydrolone, Durabolin, Dymethazine, Enoltestovis, Equipose, Gamma Hydroxybutilate, Maxibolin, Methatriol, Methyltestosterone, Parabolin, Primobolin, Quinolone, Therabolin, Trophobolene, and Winstrol. Slang terms include Gym Candy, Pumpers, Stackers, A’s, Anabolics, Arnolds, Bolins, GHB, Oxys, Anabols, Balls or Bulls, Delatestryl, Maxibolin, Weight Trainers, Arnies, Dep-testosterone, Methyltestosterone, Rhoids, and Juice.

 Some of the side effects and facts of steroid use? 

Anabolic steroids can be authorized by a doctor in the case of delayed puberty, cancer, or AIDs, but should never be self-prescribed.

Often times, drug abusers of steroids take 10 to 100 times more than would be prescribed by a physician to treat a condition or illness.

Common side effects of steroids are mood swings, manic behavior, insomnia, irritability, and lack of good judgement.

For men in particular, steroids often cause shrinking of testicles, breast growth, hair loss, infertility, and a higher risk of testicular cancer.

Anabolic steroids are commonly used among teenage athletes to bulk up. Unfortunately, the improper use of steroids (even at a young age) causes stunted growth, kidney impairment or failure, liver damage, and increased risk of heart attack or stroke.

Teenage girls use steroids as a way to improve or change their body shape. The side effects include male pattern baldness, a permanently deepened voice, breast shrinking, and detrimental changes to the menstrual cycle.

Steroids are serious drugs and drugs are addictive. Discontinuing use often leads to withdrawal and depression, which creates a lack of physical drive or social interaction among users. 

for more information click here


                  

Read More

Myth about supplements

                           Myth about supplements

Myth 1: Whey Protein Makes You Fat

Truth – Whey protein doesn’t make you fat. Only eating an excessive amount of daily calories can make you gain fat. Eating a proper amount of daily protein will ensure maximum muscle gains. On the other hand, if you under eat protein, you make it harder for your body to add muscle.

Myth 2: Supplements Are A Waste Of Money

Truth – There are an amazing number of effective nutritional and muscle building supplements on the market that help to maximize performance and overall health. Don’t let the exaggerated claims of a handful of snake-oil salesmen keep you away from products that amplify your efforts.

Myth 3: I Eat A Good Diet, I Don't Need Supplements

Truth – A well-balanced diet is a good start, but it does not mean that you are meeting all of your body’s nutritional needs. Nutrient needs can change and fluctuate because of age, health, stress and intense training. Consider supplements an insurance policy, one that fills in the gaps.

Myth 4: All Supplements Are The Same Quality

Truth – Not all supplements are created equal. Different companies have different standards. Some companies rely on a lower quality and purity of raw materials so they can provide a lower price. Don’t purchase supplements based on price. You may be throwing your money away. Instead, seek out the opinions of others and research the best-selling products.

Myth 5: Creatine Is A Steroid

Truth: Creatine is nothing like a steroid. Creatine is a natural substance found in the human body that helps to supply energy to (primarily) muscle cells. Performance enhancing anabolic steroids are drugs that mimic the benefits of the male sex hormone testosterone and are most commonly taken in excessive, dangerous dosages. While creatine is safe and natural, steroid use comes with many potentially dangerous side effects.

Myth 6: Supplements Improve Your Strength And Muscle Mass Even If You Don’t Train

Truth – While supplements can improve your overall health, battle stress, improve sleep and bolster your immune system, they are not magic pills and powders that can turn you into a bulging bodybuilder. Supplements help to amplify your training, but they will not make you bigger or stronger if you are not working hard in the gym.

Myth 7: Supplements Cause Many Side Effects

Truth – The majority of ingredients contained in supplements are found naturally in the human body, or in the food we eat. Proper supplementation yields very minimal side effects.

Myth 8: Creatine Causes Kidney Damage

Truth – Because of it’s popularity as a performance boosting supplement, creatine use has been extensively studied. Creatine has been shown to be safe and non-toxic for use by individuals with a healthy kidney (renal) function.

Myth 9: Creatine Use Causes Muscle Cramps

Truth – As with the previous myth, this myth has also been studied and proven to be incorrect. In fact, one study revealed that athletes who supplement with creatine actually experienced fewer muscle cramps, strains, injuries, dehydration and muscle tightness. (Mayhew, Mayhew, and Ware)

Myth 10: Everyone Will Experience The Same Benefits From A Supplement

Truth – This is completely false. Each individual is unique, and no two athletes train the same or eat the same. Often times you will find that creatine or pre-workout, nitric oxide supplements work better for some than others. In fact, it is often the case that one person will experience minimal benefits from one brand, but receive great benefits from another. Don’t assume that because a supplement didn’t work well for your friend, that it won’t work for you.

Myth 11: High Protein Diets Are Unhealthy

Truth – There is no research to back up the claim that a high protein diet impacts healthy individuals with proper kidney functioning in any negative way.

Myth 12: Athletes Do Not Need Extra Protein

Truth – Research reveals that hard working athletes do require extra protein. Exercise tears down muscle tissue, and additional protein helps assist the body in repairing and rebuilding this damaged tissue. In addition, studies point to the reality that athletes who undereat protein – or eat what is considered to be a "normal" amount of protein – actually lose muscle tissue.

Myth 13: Fat Burners Are A Waste Of Money

Truth: Most popular fat burning supplements contain a battery of ingredients that are effective at stimulating your metabolism and encouraging and assisting the body with burning fat. While fat burners are certainly not miracle products that will help you shed fat even if you are eating poorly, combined with weight training, cardio and a proper diet they assist in bolstering your energy and metabolism during long periods of weight loss.

Myth 14: Our Body Produces Enough Omega-3 Fatty Acids On Its Own

Truth – The body doesn’t produce omega-3 fatty acids on its own. Omega-3’s are considered essential, meaning the body is incapable of producing them, and they must be obtained through the food we eat. Supplements such as fish oil supply the body with needed omega-3 fatty acids, and are very beneficial to hard-training athletes and individuals who are on a limited calorie diet.

Those who fears supplements and give the most serious warnings are the one  who know nothing about them.                 

Read More

Inspi quotes 5

                                      What are you up-to

 

Read More

Inspi quotes 4

1. Your stomach should not be a waste basket.
2. That's not sweat on your body it's just fat crying.
3. No matter who your are, what you do, you do have power to change.
4. Be stronger then your excuses.
5. No matter how slow you go you still lapping everybody on the couch.
6. Wake up with determination  and go to bed with satisfaction. 
7. Its hard to beat a person who never gives up.
8. Being fit is not the destination its just a way of living life.
9. Its never too late to live fit.

Read More

Inspi quotes 3

Read More

Inspi quotes 2

Read More

Inspi quotes 1

Read More

Body gain suppliments

Body gain supplements

Bodybuilding The category of body gain supplements is a very broad one. It can include a wide array of products, designed to take your training to the next level by increasing the efficiency of any bodybuilding program. Even if your main focus isn't bodybuilding, these supplements can help any individual accomplish their goals associated with their current exercise program.

Sadly, when many think of bodybuilding and the supplements associated with it, the first thing to come to mind is anabolic steroids. This is far from the case as only a small percentage of bodybuilders uses these substances. There is a huge array of legal and non-hormonal products to help you achieve new levels in your physique. While these over the counter supplements aren't going to have as much effect on adding lean muscle mass as the illicit and illegal anabolic steroids would, it's important to not underestimate their potential for helping you gain lean mass and cut body fat without the possible negative side effects.

Some of the post popular supplements out there are creatine, protein and multivitamins. More specifically, creatine is one of the most misunderstood supplements of all time. A victim of a negative media spin, many believe that creatine is a dangerous and steroid like supplement that carries serious adverse side effects. This couldn't be further from the truth; it is one of the most thoroughly studied supplements of all time. We won't give you a lecture on human anatomy, but we will do our best to explain how creatine works. The energy that fuels muscles is called ATP. Creatine simply provides your body with more of this substance. This in turn will help allow you to complete a few more repetitions than you normally would, aiding in muscle growth.

Protein should be the one supplement that the rest of your stack is built around. It is crucial for cell repair and growth, and can have some of the most noticeable effects in terms of how a product will make you feel. It won't make you able to compete for the Olympia overnight, but you will notice improved recovery (reduced soreness) if you take it immediately after working out. It is especially important while bulking as the amino acids it provides are the building blocks of muscle.

If you aren't already taking a daily multivitamin, we are sure you've heard the importance of including one every day. It certainly is a good investment. A good multi doesn't just help you stay healthy, but if you aren't getting all of your nutrients, you could be hurting your progress at the gym. You may have some nutrients covered through the foods from your diet, but the multivitamin will fill in any gaps that you may have. One way to think of a multivitamin is "covering all your bases".

Some of the body gain supplements are listed below :

Weight Gainers:

Weight gainers have long been used by bodybuilders and athletes to increase body weight. Weight gainers are supplement that typically are composed of a combination of carbohydrate, protein, and fat. Typically, these gainers come in a powder or a ready-to-drink liquid form. The powder form must be mixed with water, milk, or juice before being consumed. The ready-to-drink form is typically more expensive 

Pre Workout : 

Pre workout supplements are specifically formulated supplements to help you get the most out of your workout. Most contain some sort of combination of creatine, nitric oxide, caffeine, amino acids, BCAAs, carbs and other nutrients to push your workout to the next level. 

Recovery / Post-Workout:

Recovery products are to be taken immediately post-workout and help jump-start the recovery process. Most recovery products include protein, amino acids and carbohydrates. 

Bodybuilding: Diuretics:

Diuretics help rid your body of excess water in order to look as cut as possible. Diuretics are typically used by bodybuilders before a competition. 

ZMA:

ZMA is zinc mono methionine aspartate and magnesium aspartate. ZMA is to be taken right before bed, and helps you sleep better than deeper. Your muscles rebuild in your sleep, so optimizing this important period of time is key to building muscle.

Read More

Energy suppliments

Energy  

Energy supplements, whether drinks, bars, or powders, are designed to help you stay awake, focused and attain your goals.

Energy: Carbohydrates  

Carbohydrates are one of the most victimized macro nutrients these days. With the low-carb/no-carb diets getting a lot of press in recent years, many are afraid of them and avoid them at all costs in fear that it will make them fat. However, this could be further from the truth. They are the body's primary source of energy, and not consuming enough of them can lead to negative aspects such as lethargy, decreased performance, muscle loss and other undesirable side effects.

Carbohydrates are one of the most important weapons in your arsenal. They replenish muscle glycogen after your workouts and provide energy to your brain and working muscles. While there have traditionally been 'good' and 'bad' carbohydrates, this isn't necessarily true. What's more important than having 'good' carbs or 'bad' carbs is what type of carbohydrates and when they are consumed.

Complex (slow digesting) carbohydrates that are low in the glycemic index are the best choice for the majority of the day as they won't cause a rapid spike in the hormone insulin. They provide slow and steadily burned fuel and will be the most beneficial for their proposed benefits. However, post workout and during your workout, simple (fast digesting) carbohydrates are the best choice as they are rapidly absorbed and will provide fast fuel and replenish muscle glycogen.

While your best sources of complex carbohydrates are whole food sources, carbohydrate supplements that fall into the complex category are oat powder, bran flour, and brown rice powder. Carbohydrates supplements that fall into the rapidly digested category are more common in the supplement industry and include waxy maize, dextrose, maltodextrin and glucose.

Energy: Energy Bars  

Energy bars help supply you with the carbohydrates and calories you need for continued athletic output.

Energy: Energy Drinks  

  Energy drinks are a carbonated beverage with added ingredients for energy. They are a relatively new supplement as they have only been around since the mid 1990's, but have had an explosion in the number of individuals that use them. They primarily work with the use of stimulants which stimulate the central nervous system. Common ingredients include caffeine, taurine, b vitamins and in some cases antioxidants.

One of the ingredients used in many energy drinks to provide quick energy is sugar. This is good in the fact that it will provide a quick energy source, but it is a negative drawback as it will spike insulin and you'll crash when it wears off. One option is to consider the sugar free version of energy drinks as you'll be able to avoid the crash.

There are many popular energy drinks of the market including Monster, Red Bull, Rockstar, Venom, Full Throttle, Amp and countless others are available with new ones being developed and released all the time. Users must exhibit caution when utilizing these drinks as they can be high in stimulants. Other products on the market such as pre-workouts and even coffee have additional stimulants in them and too many can have negative side effects such as insomnia, nervousness, anxiety, heart palpations and elevated blood pressure.

Energy: Energy Supplements  

Energy supplements are designed to bring you to that next level of endurance, and keep you going when you wouldn't normally be able to push on.

Read More

Creatine suppliments

                                        Creatine

Creatine is one of the most misunderstood supplements of all time. A victim of a negative media spin, many believe that creatine is a dangerous and steroid like supplement that carries serious adverse side effects. This couldn't be further from the truth; it is one of the most thoroughly studied supplements of all time. In as simple explanation, the energy that fuels muscles is called ATP. Creatine simply provides your body with more of this substance. This in turn will help allow you to complete a few more repetitions than you normally would, aiding in muscle growth.

Rest assured, creatine doesn't affect hormone levels, so it isn't related to steroids by any means. Also, it is commonly said that creatine causes kidney damage, but this is a dehydration related side effect. The key with creatine (and any other supplement for that matter) is that you need to stay properly hydrated. Proper hydration will not only prevent negative side effects from supplements, but it will help you perform optimally in the gym and improve the way you feel. Some will experience a little water weight from creatine, but this is only temporary and any water weight that occurs will dissipate when you finish a cycle of creatine.

Ideally, creatine should be cycled to prevent the body from adapting to it's use and help it maintain effectiveness. As a rule of thumb, it is recommended to cycle creatine: 12 weeks on, followed by 4 weeks off. On your workout days, the dosage will depend on the product. Some products are designed to be taken before your workout (Con-Cret, Creatine Nitrate), while some are designed to be taken post workout (CreaPure). On rest days, take them on an empty stomach whenever it is convenient for you.

When using some creatines, it is also recommended to have a loading phase. This means that you use a higher dosage of the product for the first week or so to saturate the levels of creatine in your system before lowering it down to the normal 'maintenance' level. Once again, follow the directions of the label of your product.

There are also many varieties of creatine on the market today, each with it's own proposed benefits that make it better than the next. Among these are CreaPure (monohydrate), ethyl ester, Kre-Alkalyn, Hydrochloride, Chelate, and Nitrate.

Top creatine suppliments:

Decacor ,    Myoswell ,   Craze ,   Kre-Alkalyn ,   Crea-Force ,    Dymatize Creatine ,

Universal Creatine ,   Creacore ,  Assault , Optimum Micronized Creatine Powder etc.

Read More

Protein suppliments

                                      Protein  supplements

Protein powder supplements are among the most popular on the market today. They are a great way to expedite recovery from workouts, increase dietary protein intake, increase daily caloric intake and provide a sense of satiety for those looking to lose weight.

There are many different types of protein. First are the dairy based ones: whey and casein. Whey is the most common of all the proteins and is the fastest digesting available. Casein is the other milk derived protein and is on the other side of the spectrum, being one of the slowest digesting sources, making it desirable for situations in which you want a more slowly absorbed source such as extended periods in which you can't consume a meal or pre-bed.

Some additional options include powdered animal sources such as beef and egg proteins as well as plant based ones such as soy, brown rice and hemp. These sources are especially helpful for those who have milk allergies or are vegetarian/vegan or looking to stray away from traditional animal based sources.

Most have heard the stories of the 'chalky' and undesirable taste of protein powders in the past. Rest assured, this is truly a thing of the past. Protein powders these days come in a wide array of flavors that won't make you bat an eye when you enjoy them. From chocolate to peanut butter, you'll be sure to find something that you enjoy drinking on a regular basis. Another negative connotation that has been previously associated with protein supplementation is that they can cause bloating. This is also something that has been completely eradicated as this was attributed to having large amounts of lactose in the old versions of protein. These days, if there are any indigestion issues, it is because of food allergies or a lower grade of protein that might not digest as well.

One important aspect to remember is that you should never rely on any supplement as a sole source of nutrition. Whole food should always be the first option when it comes to increasing your protein and calorie intake as a whole. Protein supplements are intended to be just that: A supplement to what you are already doing.

Source of protein supplements :

Egg Protein :- 

Egg protein is protein derived from eggs. This protein is often considered to be more complete than other protein supplements. 

Protein Bars:-
Protein bars are perfect for situations where a protein shake does not make sense. Protein bars help supplement your daily intake of protein in an easy and convenient bar. 

Soy Protein:- 

Soy protein is a good alternative to whey protein for those who do not want their protein to be produced with the use of animal products.

Whey Protein:- 

 Whey protein is one of the most popular supplements available today, and it is a high quality protein powder from cow's milk. In case you were wondering, 20% of milk's protein is whey, while the remaining 80% is casein. This is why just drinking milk isn't the same as a whey protein shake. I No, milk only contains about 1% of whey protein. In order to get all the benefits of whey protein, you need to take a concentrated whey protein powder.

Many are also curious about exactly how it is made, but it is a rather simple process. First, the milk is pasteurized and then inspected to make sure there are no impurities. The remaining 'curd' from the milk (casein) is then separated and used for other products before the liquid whey is screened through a series of filters to remove lactose and other components. The concentrated liquid form of whey is then put into an ion exchange tower to further concentrate the whey product and to remove any remaining impurities while at the same time being gentle enough to not denature the protein. Finally, it is put through a drying tower to make it into the recognizable powder form. From there, it has the additives such as flavorings, glutamine, etc. added and is then packaged.

For those who are interested in the individual components that make up whey protein, they include: Beta- lactoglobulin, Alpha-lactalbumin, Immunoglubulins, Bovine Serum Albumin (BSA), Lactoperoxidase, Glycomacropeptide (GMP), and Lysozyme. Recently there have also been beneficial items such as digestive enzymes or probiotics added as well to further enhance the bioavailability of the protein.

The purest and most concentrated form of whey protein is whey isolate. It contains 90% or more protein and very little (if any) fat and lactose. Whey protein concentrate has anywhere between 29% and 89% protein depending upon the product. As the protein level in whey protein concentrate decreases the amounts of fat and/or lactose usually increase.

It is also important to keep in mind that all whey proteins aren't created equal. Many factors that can influence the quality of the protein include the number and quality of essential amino acids, digestion and absorption rate, overall fat content, taste of the product, and overall purity of the product.

You will want to start with a basic whey protein and use a single serving post workout at the bare-minimum. Most users will find that the standard serving size of 25-30 grams is adequate and more protein in one serving isn't better. Your body can only utilize a certain amount in a given time period, so shooting over that amount in a single sitting is overkill.

 

 

 

 

 

Read More

Thigs exercise

                      Some common exercise for thighs

Names of above exercises:

1) Running
2) Leg-Up Hamstring Stretch
3) Leg-Up Hamstring Stretch using bumbles
4) cycling
5) Barbell squats
6) Muscle Snatch
7) Leg Press
8) Hack Squat
9) Leg extension Machine front
10) Leg extension Machine Back
11) leg press 45 degree

Read More

Well known builders

                         Some well known builders/legends

Jay Cutler:

Full name: Jay Cutler
Born: August 3, 1973
Hometown: Worcester, Massachusetts, USA
Pro debut: 1998

 Height: 5'10" 

 Off Season Weight: 290 lbs.

 Competition Weight: 260 lbs

 58" chest

 22" arms 

 30" thighs 

 20" calves 

 34" waist 

 19½" neck 

Got into bodybuilding: By lifting in college.  

Ronnie Coleman:

 Full name: Ronnie Coleman
 Born: May 13, 1964
 Hometown: Monroe, Louisiana, USA
 Pro debut: 1992

Chest – 58 in 

Waist – 36 in 

Biceps – 24 in 

Calves – 22 in 

Thighs – 36 in

Ronnie was Reserve Police Officer for the Arlington Police Department and now he is professional Bodybuilder.

Arnold Schwarzenegger:

Full name: Arnold Schwarzenegger
Born: July 30, 1947
Hometown: Graz, Austria
Pro debut: 1968  

*  Arms:  22 inches

* Chest: 57 inches

* Waist: 34 inches

* Thighs: 28.5 inches

* Calves: 20 inches

* Weight: 235 pounds

* Height: 6 feet 2 inches

Schwarzenegger gained worldwide fame as a HOLLYWOOD action film icon.

Sylvester Stallone:

born on July 6, 1946, in New York City, Sylvester Stallone is one of the most popular Hollywood action stars of all time

Sly Stallone first got his inspiration to pursue exercise and nutrition when he saw Steve Reeves (a former Mr. Universe) in HERCULES! At 13 years old, Sylvester was astounded with films such as Hercules:Unchained, Goliath and the Barbarians and The Thief of Baghdad.

Today Sylvester Stallone is an inspiration to many who strive to improve their physical prowess, willpower and determination. For an example of his physique at its best, take a look at films like Rocky III or Rocky IV, Rambo II, or Rambo III.

In 2012, Stallone reunited with the cast of The Expendables to co-star in a follow-up film, The Expendables 2 

Sergio Oliva:

He was born on July 4, 1941 in Cuba. The nickname of Oliva is “The Myth” and if you want to know why then see him at the 1967 Montreal World’s Fair. A sun worshipper coaxed him into this field of bodybuilding and he is the only bodybuilder to ever defeat Arnold in a Mr. Olympia contest, 1969. He is the second bodybuilder to win Mr. Olympia contest. Peeping a little into his personal life, he got shot by his then-wife Arleen Garrett and sustained 5 bullet wounds but The Myth survived that because he is a myth. His height is 5 feet 9 inches and has got a 20 inch arm. Although some of you might consider Arnold to be at the top spot but I will back my ranking by the statement of Joe Weider as he said to Oliva that when he was in his best shape, no one could stand parallel to him. The numerous title won by Oliva are 1965 Junior Mr. America – AAU, Most Muscular, 1966 Mr. World – IFBB, Overall Winner, 1966 Mr Universe – IFBB Winnera and 1985 Olympia – IFBB, 8th etc.

Dorian Yates:

He was born on April 19, 1962 in Staffordshire, England. He won 6 Mr. Olympia titles consecutively in a row and is known for his thickness. His height is 5 feet 10 inches and has got a huge arm of 20 inches. Currently, Yates is the CEO of his own global supplement company called DY nutrition. His career titles are 1985 World Games, 7th (amateur), 1992 Mr. Olympia, 1st, 1995 Mr. Olympia, 1st, 1996 English Grand Prix, 1st and 1994 Spanish Grand Prix, 1st etc.

 

Bill Pearl:

He was born on October 31, 1930 and was a stunning American bodybuilder during 1950’s and 1960’s. Apart from achieving phenomenal success in the field of bodybuilding, he was also the first professional bodybuilder to author bodybuilding training courses. Overall, he had a real huge size but where he lagged behind was his ineptitude to cut his thighs. Some of his bodybuilding career achievements are 1956 N.A.B.B.A., Mr. Universe, Professional, Tall Man’s Class (London, England), 1952 Mr. San Diego, 3rd place (San Diego, California), 1952 Mr. Oceanside (Oceanside, California) and 2006 PDI Night of Champions Lifetime Achievement Award.

 

Reg Park:

He was born on June 7, 1928 in West Yorkshire, England. He was a multi-dimensional person was a businessman, actor and a bodybuilder at the same time. Although at the start, he was more into playing football than lifting weights but at the age of 16, after meeting a famous muscleman David Cohen, he got himself into bodybuilding. His height was 6 feet 1 inch and had a behemoth arm of 20 inches. He had an attractive figure and starred in many films also. He died on November, 2007 with metastatic melanoma, a form of skin cancer. He achieved many awards some of which are Mr. Britain 4th (1946), Mr. Universe –NABBA- overall winner (1951), Mr. Universe – NABBA- overall winner (1965).

  Steve Reeves:

He was born on January 21, 1926 in Montana, USA. He was great bodybuilder as well as a good actor. He was the highest paid actor in Europe during the peak of his career. He had a phenomenal physique and set the standard of a ideal figure for the years to come. He had a narrow waist, wide shoulders and a narrow hip. His height was 6 feet 1 inch and was incredibly handsome and good-looking. His short history of bodybuilding awards is; 1946 – Mr. Pacific Coast, 1947 – Mr. Western America and 1948 – Mr. World. He died from complications of lymphoma.

John Grimek:

He was born on June 17, 1910 in New Jersey. He cemented his place in various bodybuilding articles and magazines and was the symbol of outstanding bodybuilding in his times. He represented United States in weightlifting at the 1936 Olympic Games in Berlin. Grimek was also very magnificent gymnast and his win in a Mr. Universe contest in London is conspicuous of this fact. He died on November, 1998 at the age of 88.

 

Flex Wheeler:

His original name is Kenneth Wheeler but is commonly known as Flex Wheeler. He was born on August 23, 1965 in California, United States. He started his career as a police officer but then left this job and determined to become a professional bodybuilder. He won the first award at the NPC Mr. California Championships in 1989. He was a Iron Pro winner for 5 times, enjoyed tremendous victories in France Grand Prix and he is also the 4-time Arnold Classic winner. Wheeler had a great back and 17 inch arms. His height was almost 5 feet 8 inches.

 

Franco Columbu:

He was born on August 17, 1941 and is an Italian actor apart from being a marvelous bodybuilder. His height is 5 feet 5 inches and according to some sources it is reported to be 5 feet 3 inches, but his miniature structure was not a hindering factor for Franco at all. He won the title of Mr. Olympia in 1976 and 1981. He also competed in the World’s Strongest Man competition but was not able to win the title, rather he ended up in a dislocated leg. Columbu received $1 million as a compensation for that. He was light in the legs but has tremendous back and delts.

Read More