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Full-Body Training: Twinlab Militia 30-Minute Workout

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This 30-minute Fuel Team Muscle Militia workout is heavy, intense, and will totally kick your ass. It will push you to utter failure on every major body part, and I’m not talking about mental failure. I’m talking about true physical failure—the point at which you can’t perform one more rep. This level of intensity will spark your muscles to grow while torching calories throughout.

This is the only workout I do. I’ve been on it for five months and I train almost every single day. It’s my cardio and my strength work. This workout has put me in my best-ever shape. At 45 years old, that’s where I want to be.

http://www.hustlestandard.com/robbailey/

Meet the Muscle Militia

Ronnie Milo

Occupation:
Sales rep, Twinlab
Athletic Goal:
Competitive bodybuilder

“I want to be proportionate, work on my weak spots, and make sure I give 100 percent in the gym.”

Jason Wheat

Occupation:
Firefighter, Florida
Athletic Goal:
Powerlifter, coming back from pec injury

“My goal is to compete in powerlifting again.”

Chris Thompson

Occupation: VP of Sports Nutrition, Twinlab
Athletic Goal:
Ripped physique

“I just want to be as strong, hard, and lean as I can be.”

Because it’s so versatile, I know this workout can improve any body type. You’re about to watch three different Muscle Militia athletes perform it: Ronnie Milo, a competitive bodybuilder; Jason Wheat, a powerlifter; and me, a physique athlete. We’re going to hit this workout together at the same rep range with different levels of resistance to show you exactly what I mean.

Total-Body Muscle Militia Training
Watch The Video – 11:11

Battle Breakdown

For this 30-minute workout, you’ll do approximately 2 sets of each exercise. You’ll do a quick warm-up set to prepare the muscle group, and then a high-intensity set to utter failure in the 8-15 rep range. Make sure to take the second set to total failure to get the absolute best results.

You’ll start the workout by hitting smaller muscle groups first. The exercise selection may seem strange, but we do this to safely prepare the body and joints for the heavier, compound exercises that come later.

As you begin, you may think this workout is easy, but trust me, it’ll get a lot harder as you go along. Those compound lifts will hit hard!

  • Seated Leg Tucks Seated Leg Tucks Bench Tucks
    1 set to failure
  • Standing Calf Raises Standing Calf Raises Calf Extension
    1 warm-up set of 8-15 reps
    1 working set of 8-15 reps to failure
  • Note(s): Warm-up sets are important because we’re going really heavy. Get those muscles warm before you work them hard.
  • Thigh Abductor Thigh Abductor Abductor Machine
    1 warm-up set of 8-15 reps
    1 working set of 8-15 reps to failure
  • Hyperextensions (Back Extensions) Hyperextensions (Back Extensions) Hyperextensions
    1 warm-up set of 8-15 reps
    1 working set of 8-15 reps to failure
  • Lying Leg Curls Lying Leg Curls Hamstring Curl
    1 warm-up set of 8-15 reps
    1 working set of 8-15 reps to failure
  • Leg Extensions Leg Extensions Leg Extensions
    1 warm-up set of 8-15 reps
    1 working set of 8-15 reps to failure
  • Squat Machine Squat Machine
    1 warm-up set of 8-15 reps
    1 working set of 8-15 reps to failure
  • Pullups Pullups Pullups
    1 warm-up set of 8-15 reps
    1 working set of 8-15 reps to failure
  • Seated Cable Rows Seated Cable Rows Seated Cable Rows
    1 warm-up set of 8-15 reps
    1 working set of 8-15 reps to failure
  • Side Lateral Raise Side Lateral Raise Dumbbell Lateral Raise
    1 warm-up set of 8-15 reps
    1 working set of 8-15 reps to failure
  • Dumbbell Bicep Curl Dumbbell Bicep Curl Dumbbell Bicep Curl
    1 warm-up set of 8-15 reps
    1 working set of 8-15 reps to failure
  • Barbell Bench Press - Medium Grip Barbell Bench Press - Medium Grip Barbell Bench Press – Medium Grip
    1 warm-up set of 8-15 reps
    1 working set of 8-15 reps to failure
  • Note(s): A couple of us have had significant shoulder injuries that we’re still rehabilitating, which is why we don’t perform full repetitions. If your shoulders are healthy, do full reps.
  • Dips - Triceps Version Dips - Triceps Version Weighted Dip
    1 warm-up set of 8-15 reps
    1 working set of 8-15 reps to failure

This workout is meant to challenge your cardiovascular fitness, so keep moving! I don’t have to do any additional cardio, at all. By moving through each exercise, one after another, you get 30 minutes of cardio along with that day’s resistance work.

If you have partners, make sure you’re always moving. For example, if your partner finishes a lift before you, have him or her move ahead and start the next exercise. Keep the intensity high, treat this workout like a war, and make sure you win.

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Long-term progress requires consistent mental focus. Build intensity that lasts with these five tips from the Twinlab Muscle Militia!

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About The Author

Check out these awesome articles by some of the best writers in the industry.

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Full-Body Training: Twinlab Militia 30-Minute Workout

Posted in Bodybuilding, Exercises, Nutrition, Sports nutritionComments Off on Full-Body Training: Twinlab Militia 30-Minute Workout

Jogging-Treadmill

James Grage's Rewired 9-Week Fitness Trainer – Day 4, Back

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By now, you should have a pretty good idea of how much time the workouts in the Rewired Trainer are going to take you. It should be somewhere around 45 minutes, perhaps a bit less. You can count on this throughout the next nine weeks. No two-hour leg day surprises are around the corner!

One of the advantages of James Grage’s style of training is that it can be depended on and planned around. You’re giving your body a equal overall stimulus, building both a balanced physique and a balanced fitness lifestyle. You’ve got time for work, family, and adequate nutrition, and crushing it in the gym!

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About The Author

James Grage is the Co-Founder and Vice President of BPI Sports. He started training at age 15 and built an impressive body for sports.

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James Grage's Rewired 9-Week Fitness Trainer – Day 4, Back

Posted in Bodybuilding, Exercises, Nutrition, Uncategorized, Warm upComments Off on James Grage's Rewired 9-Week Fitness Trainer – Day 4, Back

James Grage's Rewired 9-Week Fitness Trainer – Day 2, Legs

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If today’s leg lookout looks a little familiar, that’s because it’s based on the same principles as yesterday’s arms workout. Throughout phase one of the Rewired Trainer, you’ll be using sets in the 10-15 range, and usually pairing exercises in supersets to work the opposite sides of the joint.

For instance, you’ll pair the leg press with straight-leg dumbbell deadlifts, resting as little as possible between sets. As the reps go down from 15 to 12 to 10, increase the weight accordingly. If it takes you a little time to get the hang of it and find the perfect weight, don’t sweat it. Rewired is a process of discovery, not just a collection of workouts!

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About The Author

James Grage is the Co-Founder and Vice President of BPI Sports. He started training at age 15 and built an impressive body for sports.

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James Grage's Rewired 9-Week Fitness Trainer – Day 2, Legs

Posted in Bodybuilding, Exercises, Nutrition, Uncategorized, Warm upComments Off on James Grage's Rewired 9-Week Fitness Trainer – Day 2, Legs

Spider Curl

8 Workouts From BodySpace's Best

BodySpace is the world’s largest social fitness network. On it, you’ll find regular people who have changed their lives, the industry’s top experts, and even your favorite physique competitors. Each of them is ready, willing, and able to help you reach your goals and become your best self. Everyone you want to connect with is eager to help you build your dream physique.

The following nine athletes and fitness enthusiasts have gathered some of their favorite workouts for your use. They’re here to share their favorite training sessions, tips, and tricks so you can take them to the gym, take advantage, and mold them into your own program.

The information and motivation they so readily share is just a tiny taste of the information you can find on BodySpace!

1 Chad Shaw,

Chad has been a BodySpace member since March 2008. Since then, he’s built a huge following and is one of BodySpace’s most inspirational members. Although he has a great overall physique, his arms stand out. Here’s how he built them.

Program Notes

Warm-up set 1

Use 50% of your 6-rep maximum. Perform 8-10 reps, but don’t go to failure! Your aim here is strictly to warm up the muscles and joints.

Warm- up set 2

Use about 75% of your 6-rep maximum. Perform 4-6 reps. Again, don’t work to failure.

Working set

Use 100% of your 6-rep maximum. Push yourself to complete muscle failure. It should take about 3 seconds to complete the positive portion (raising the bar) of each rep and 4 seconds to complete the negative portion (lowering the bar) of each rep. Your sixth rep should be extremely hard to complete.

Once you finish that sixth rep and there is no conceivable way to produce one more full-range repetition, perform three partial repetitions by lowering the bar from the contracted position—only about 3-4 inches—and then going back up into the contracted position.

After finishing your third partial rep, hold the bar into the fully contracted position for as long as you can. Fight the resistance until you’re unable to any longer, and then resist the bar as it slowly descends into the starting position. If you feel like you can do another set, then you did it wrong!

  • 2 warm-up sets and 1 working set per exercise.

  • Spider Curl Spider Curl Spider Curl
    1 warm-up set of 8-10 reps, 1 warm-up set of 4-6 reps, 1 working set to failure in 6 reps
  • Use a barbell and the flat, 90-degree side of the preacher bench. Don’t go for an EZ bar because it causes the hands to be more pronated, which reduces the contraction of the biceps muscle.

  • Reverse Barbell Preacher Curls Reverse Barbell Preacher Curls Reverse Barbell Preacher Curls
    1 warm-up set of 8-10 reps, 1 warm-up set of 4-6 reps, 1 working set to failure in 6 reps
  • Use the EZ bar for this exercise because your aim here will be to target the brachialis—the top part of the forearm connecting to the biceps—which will push the biceps up to make them appear larger.

  • Cable Rope Overhead Triceps Extension Cable Rope Overhead Triceps Extension Cable Rope Overhead Triceps Extension
    1 warm-up set of 8-10 reps, 1 warm-up set of 4-6 reps, 1 working set to failure in 6 reps
  • Chad likes this exercise because it places constant tension on all three heads of the triceps throughout the entire range of motion.

  • Dips - Triceps Version Dips - Triceps Version Dips – Triceps Version (Weighted)
    1 warm-up set of 8-10 reps, 1 warm-up set of 4-6 reps, 1 working set to failure in 6 reps
  • Before beginning your triceps workout, have your weight harness set and ready to go by the dip station so you can move directly from your set of triceps cable extensions to the weighted dips without rest.

2 Ed “Popps” Cook,

Popps looks pretty good for 60. Heck, who are we kidding? There are guys a third his age who would love to look like him. He first joined BodySpace in 2006 and has since become a mainstay in the fitness world. Want to learn how oldsuperman built his powerful pecs? Check this out.

Workout Notes
  • After each set, alternate between flexing and stretching.
  • 60-90 sec rest on normal work sets.
  • Stretch muscle before and after workout for 5 minutes.
  • Keep weights heavy.
  • Stay hydrated during workout.

3 Charlotte Quillen,

This Kentucky native has been inspiring both ladies and gentlemen since February 2009. She is every bit as strong as she looks, too. If you want to train like her, give this leg day workout a shot. Afterward, you may reconsider trying it again.

Cool down and stretch!

4 Jeremy Wethall,

This scientist from Utah has been a BodySpacer since 2010. His workouts are a little different than you may see in a typical training article. We’ll let him share the details.

“My favorite workout program is a marriage between Madcow 5×5 and Jim Wendler’s 5-3-1. I work on the same intensity cycle as 5-3-1, but with Madcow lifts and hypertrophy focus on Fridays and Saturdays.” The breakdown looks as follows:

Jwethall Total Body Workout

  • Cardio Cardio Cardio
    I do 2-3 HIIT sessions on off days when I’m trying to lean down.

“The next week, I’d be working up to 90% on the big lifts. The week after, it would be 3 sets total at 75%, 85%, and then 95% 1RM on the big lifts.”

5 July,

This young lady has been a part of BodySpace since 2011. She has gained popularity quickly, and it’s easy to see why. She has a physique that leaves many people ‘mirin. Her back workout shows just how dedicated she is to reaching her goals.

“The goal of this workout is to keep your heart rate up. So, there’s no rest. I do zero cardio and am able to gain muscle and stay very lean.”

6 Kristina Olson,

Kristina Olson hasn’t been a member for very long—she joined in August, 2013—but she’s already made waves as a recent BodySpace Member of the Month. Now, she’s looking to obtain IFBB pro status.

Her workouts are unique because she supersets seemingly random muscle groups. Once you try this workout, though, you might have to implement her methodology for yourself.

7 Baylee Ann Tiffin,

This blonde beauty currently calls West Virginia home. A BodySpace member since August 2013, Baylee has just competed in her first show and has already qualified for NPC Nationals later this year. Try her awesome superset full-body blast!

“My all-time favorite workout has to be this full-body superset session. I do it two or three days per week,” Baylee says. “Make sure you bring your water bottle to the weight room because there’s no time for a casual stroll to the water fountain! For this workout, tempo matters. During squats you’ll count to two as you descend, bottom out for one second, and then count to two on your way back to standing.”

8 Ashley Christy,

Not only does Ashley have an insane physique, she’s also one of BodySpace’s most athletic members—and she’s only 20 years old! A member since April of 2013, Christy is already a hugely inspirational part of the community. Check out this CrossFit-inspired workout. Try it if you dare!

“My trainer made this “every two minute” workout for me and I love it because it works my whole body and requires lots of power and strength. I love going against the clock. The supersets I added to work on form, and muscle-ups are one of my favorite exercises.”

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About The Author

Bodybuilding is the reason I am who I am today. I am more confident in myself, actually looking for the next challenge, and inspiring others.

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8 Workouts From BodySpace's Best

Posted in Bodybuilding, Exercises, Nutrition, Uncategorized, Warm upComments Off on 8 Workouts From BodySpace's Best

<div id="DPG" webReader="51.8506666667"><div class="side-bar" webReader="-17.9541984733"><div class="c12"><img src="http://www.bodybuilding.com/fun/images/2014/korab-loga-amateur-vitals.jpg"/></div><h3 class="article-title c13">Vital Stats</h3><a href="http://bodyspace.bodybuilding.com/korabloga/" target="_blank"><img src="http://www.bodybuilding.com/fun/images/2013/bodyspace-social-icon.png" width="20" height="20" border="0" class="c14"/></a><a href="http://instagram.com/im_da_problem" rel="nofollow" target="_blank" title="Instagram"><img src="http://www.bodybuilding.com/fun/images/2013/instagram-social-icon.png" width="20" height="20" border="0" class="c15"/></a><p><strong>Name:</strong> Korab Loga<br /><strong>Email:</strong> <a href="mailto:florilloga70@hotmail.com" title="florilloga70@hotmail.com">florilloga70@hot...</a> <strong>Location:</strong> Wolcott, CT<br /><strong>Age:</strong> 19<br /><strong>Height:</strong> 5'9"<br /><strong>Weight:</strong> 168 lbs<br /><strong>Years Bodybuilding:</strong> 2</p></div><p>
<h3 class="article-title">QHow did your fitness<br />journey begin?</h3>
</p><p>I started training for high school basketball at age 15 because I was weaker than most of my peers. I decided to play soccer as a sophomore after a year of solid training. I went on to make varsity and win team MVP that year.</p><p>I continued training until my senior soccer season was over and then decided to take dieting and supplementation more seriously. That's when I started going to the gym to look good and build great aesthetics. I stuck to the basics at first and put on muscle quickly. When people took notice, I became more motivated to hit it harder.</p><p>The best feeling is when you give it your all in the gym. The natural high can't be matched by any chemical drug. That feeling keeps me going every day. The drug of success is seeing results. I never want to stop doing what I do because it will pay off one day and become something great. The journey taught me to handle hardship and make necessary sacrifices.</p><a href="teen-amateur-of-the-week-korab-achieved-amazing-aesthetics-2.jpg"><img src="http://www.bodybuilding.com/fun/images/2014/teen-amateur-of-the-week-korab-achieved-amazing-aesthetics-2sm.jpg" width="560" height="561" border="0"/></a><p>"The best feeling is when you give it your all in the gym. The natural high can't be matched by any chemical drug."</p><h3 class="article-title">What workout regimen delivered the best results?</h3><div id="meal-plan-table"><ul><li class="rowBgColor c16"><span class="mpt-images"><a href="javascript:pop('incline-dumbbell-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/380/Male/t/380_1.jpg" alt="Incline Dumbbell Press" width="53" height="53"/></a> <a href="javascript:pop('incline-dumbbell-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/380/Male/t/380_2.jpg" alt="Incline Dumbbell Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('incline-dumbbell-press')">Incline Dumbbell Press</a></strong><br />4 dropsets of 8 reps</span></li>
<li class="rowBorderColor c16"><span class="mpt-images"><a href="javascript:pop('decline-barbell-bench-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/34/Male/t/34_1.jpg" alt="Decline Bench Press" width="53" height="53"/></a> <a href="javascript:pop('decline-barbell-bench-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/34/Male/t/34_2.jpg" alt="Decline Bench Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('decline-barbell-bench-press')">Decline Bench Press</a></strong><br />3 dropsets of 8 reps</span></li>
<li class="rowBgColor c16"><span class="mpt-images"><a href="javascript:pop('leverage-incline-chest-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/893/Male/t/893_1.jpg" alt="Machine Incline Press" width="53" height="53"/></a> <a href="javascript:pop('leverage-incline-chest-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/893/Male/t/893_2.jpg" alt="Machine Incline Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('leverage-incline-chest-press')">Machine Incline Press</a></strong><br />3 sets of 10 reps</span></li>
<li class="c11">
<h5>Superset</h5>
</li>
<li class="rowBorderColor c16"><span class="mpt-images"><a href="javascript:pop('straight-arm-dumbbell-pullover')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/39/Male/t/39_1.jpg" alt="Incline Dumbbell Pull-Overs" width="53" height="53"/></a> <a href="javascript:pop('straight-arm-dumbbell-pullover')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/39/Male/t/39_2.jpg" alt="Incline Dumbbell Pull-Overs" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('straight-arm-dumbbell-pullover')">Incline Dumbbell Pull-Overs</a> (shown on flat bench)</strong><br />3 sets of 15 reps</span></li>
<li class="rowBgColor c16"><span class="mpt-images"><a href="javascript:pop('incline-dumbbell-flyes')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/38/Male/t/38_1.jpg" alt="Incline Dumbbell Flyes" width="53" height="53"/></a> <a href="javascript:pop('incline-dumbbell-flyes')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/38/Male/t/38_2.jpg" alt="Incline Dumbbell Flyes" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('incline-dumbbell-flyes')">Incline Dumbbell Flyes</a></strong><br />3 sets of 15 reps</span></li>
<li class="c11">
<h6>Superset</h6>
</li>
<li class="rowBorderColor c16"><span class="mpt-images"><a href="javascript:pop('incline-cable-flye')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/181/Male/t/181_1.jpg" alt="Incline Cable Flyes" width="53" height="53"/></a> <a href="javascript:pop('incline-cable-flye')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/181/Male/t/181_2.jpg" alt="Incline Cable Flyes" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('incline-cable-flye')">Incline Cable Flyes</a></strong><br />3 sets of 15 reps</span></li>
<li class="rowBgColor c16"><span class="mpt-images"><a href="javascript:pop('decline-dumbbell-flyes')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/36/Male/t/36_1.jpg" alt="Decline Cable Flyes" width="53" height="53"/></a> <a href="javascript:pop('decline-dumbbell-flyes')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/36/Male/t/36_2.jpg" alt="Decline Cable Flyes" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('decline-dumbbell-flyes')">Decline Cable Flyes</a> (shown with dumbbells)</strong><br />3 sets of 15 reps</span></li>
</ul><h6>Superset</h6><ul><li class="rowBorderColor c16"><span class="mpt-images"><a href="javascript:pop('pullups')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/46/Male/t/46_1.jpg" alt="Pull-Ups" width="53" height="53"/></a> <a href="javascript:pop('pullups')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/46/Male/t/46_2.jpg" alt="Pull-Ups" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('pullups')">Pull-Ups</a></strong><br />3 sets of 12 reps</span></li>
<li class="rowBgColor c16"><span class="mpt-images"><a href="javascript:pop('standing-biceps-cable-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/131/Male/t/131_1.jpg" alt="Cable Curls" width="53" height="53"/></a> <a href="javascript:pop('standing-biceps-cable-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/131/Male/t/131_2.jpg" alt="Cable Curls" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('standing-biceps-cable-curl')">Cable Curls</a></strong><br />3 sets of 12 reps</span></li>
<li class="c11">
<h6>Superset</h6>
</li>
<li class="rowBorderColor c16"><span class="mpt-images"><a href="javascript:pop('bent-over-two-arm-long-bar-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/18/Male/t/18_1.jpg" alt="T-Bar Rows" width="53" height="53"/></a> <a href="javascript:pop('bent-over-two-arm-long-bar-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/18/Male/t/18_2.jpg" alt="T-Bar Rows" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('bent-over-two-arm-long-bar-row')">T-Bar Rows</a></strong><br />3 sets of 8 reps</span></li>
<li class="rowBgColor c16"><span class="mpt-images"><a href="javascript:pop('dumbbell-alternate-bicep-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/234/Male/t/234_1.jpg" alt="Dumbbell Alternating Curls" width="53" height="53"/></a> <a href="javascript:pop('dumbbell-alternate-bicep-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/234/Male/t/234_2.jpg" alt="Dumbbell Alternating Curls" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('dumbbell-alternate-bicep-curl')">Dumbbell Alternating Curls</a></strong><br />3 sets of 8 reps</span></li>
<li class="c11">
<h6>Superset</h6>
</li>
<li class="rowBorderColor c16"><span class="mpt-images"><a href="javascript:pop('wide-grip-lat-pulldown')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/10/Male/t/10_1.jpg" alt="Wide-Grip Lat Pull-Downs" width="53" height="53"/></a> <a href="javascript:pop('wide-grip-lat-pulldown')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/10/Male/t/10_2.jpg" alt="Wide-Grip Lat Pull-Downs" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('wide-grip-lat-pulldown')">Wide-Grip Lat Pull-Downs</a></strong><br />3 sets of 12 reps</span></li>
<li class="rowBgColor c16"><span class="mpt-images"><a href="javascript:pop('one-arm-dumbbell-preacher-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/255/Male/t/255_1.jpg" alt="Dumbbell Preacher Curls" width="53" height="53"/></a> <a href="javascript:pop('one-arm-dumbbell-preacher-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/255/Male/t/255_2.jpg" alt="Dumbbell Preacher Curls" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('one-arm-dumbbell-preacher-curl')">Dumbbell Preacher Curls</a></strong><br />3 sets of 12 reps</span></li>
<li class="c11">
<h6>Superset</h6>
</li>
<li class="rowBorderColor c16"><span class="mpt-images"><a href="javascript:pop('barbell-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/169/Male/t/169_1.jpg" alt="Barbell Curls" width="53" height="53"/></a> <a href="javascript:pop('barbell-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/169/Male/t/169_2.jpg" alt="Barbell Curls" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-curl')">Barbell Curls</a></strong><br />3 sets of 8 reps</span></li>
<li class="rowBgColor c16"><span class="mpt-images"><a href="javascript:pop('bent-over-barbell-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/20/Male/t/20_1.jpg" alt="Barbell Rows" width="53" height="53"/></a> <a href="javascript:pop('bent-over-barbell-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/20/Male/t/20_2.jpg" alt="Barbell Rows" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('bent-over-barbell-row')">Barbell Rows</a></strong><br />3 sets of 8 reps</span></li>
</ul><h6>Superset</h6><ul><li class="rowBorderColor c16"><span class="mpt-images"><a href="javascript:pop('handstand-push-ups')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/227/Male/t/227_1.jpg" alt="Handstand Push-Ups" width="53" height="53"/></a> <a href="javascript:pop('handstand-push-ups')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/227/Male/t/227_2.jpg" alt="Handstand Push-Ups" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('handstand-push-ups')">Handstand Push-Ups</a></strong><br />3 sets to failure</span></li>
<li class="rowBgColor c16"><span class="mpt-images"><a href="javascript:pop('dips-triceps-version')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/55/Male/t/55_1.jpg" alt="Dips" width="53" height="53"/></a> <a href="javascript:pop('dips-triceps-version')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/55/Male/t/55_2.jpg" alt="Dips" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('dips-triceps-version')">Dips</a></strong><br />3 sets to failure</span></li>
<li class="rowBorderColor c16"><span class="mpt-images"><a href="javascript:pop('seated-dumbbell-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/364/Male/t/364_1.jpg" alt="Dumbbell Shoulder Press" width="53" height="53"/></a> <a href="javascript:pop('seated-dumbbell-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/364/Male/t/364_2.jpg" alt="Dumbbell Shoulder Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('seated-dumbbell-press')">Dumbbell Shoulder Press</a></strong><br />3 dropsets of 8 reps</span></li>
<li class="c11">
<h6>Superset</h6>
</li>
<li class="rowBgColor c16"><span class="mpt-images"><a href="javascript:pop('landmine-linear-jammer')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/1181/Male/t/1181_1.jpg" alt="Barbell Landmine Press" width="53" height="53"/></a> <a href="javascript:pop('landmine-linear-jammer')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/1181/Male/t/1181_2.jpg" alt="Barbell Landmine Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('landmine-linear-jammer')">Barbell Landmine Press</a></strong><br />3 sets of 15 reps</span></li>
<li class="rowBorderColor c16"><span class="mpt-images"><a href="javascript:pop('push-ups-close-triceps-position')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/363/Male/t/363_1.jpg" alt="Close-Grip Push-Ups" width="53" height="53"/></a> <a href="javascript:pop('push-ups-close-triceps-position')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/363/Male/t/363_2.jpg" alt="Close-Grip Push-Ups" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('push-ups-close-triceps-position')">Close-Grip Push-Ups</a></strong><br />3 sets of 15 reps</span></li>
<li class="c11">
<h6>Superset</h6>
</li>
<li class="rowBgColor c16"><span class="mpt-images"><a href="javascript:pop('upright-barbell-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/365/Male/t/365_1.jpg" alt="Upright Rows" width="53" height="53"/></a> <a href="javascript:pop('upright-barbell-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/365/Male/t/365_2.jpg" alt="Upright Rows" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('upright-barbell-row')">Upright Rows</a></strong><br />3 sets of 10 reps</span></li>
<li class="rowBorderColor c16"><span class="mpt-images"><a href="javascript:pop('lying-triceps-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/342/Male/t/342_1.jpg" alt="Skull Crushers" width="53" height="53"/></a> <a href="javascript:pop('lying-triceps-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/342/Male/t/342_2.jpg" alt="Skull Crushers" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('lying-triceps-press')">Skull Crushers</a></strong><br />3 sets of 10 reps</span></li>
<li class="c11">
<h6>Superset</h6>
</li>
<li class="rowBgColor c16"><span class="mpt-images"><a href="javascript:pop('dumbbell-shrug')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/96/Male/t/96_1.jpg" alt="Dumbbell Shrugs" width="53" height="53"/></a> <a href="javascript:pop('dumbbell-shrug')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/96/Male/t/96_2.jpg" alt="Dumbbell Shrugs" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('dumbbell-shrug')">Dumbbell Shrugs</a></strong><br />3 sets of 20 reps</span></li>
<li class="rowBorderColor c16"><span class="mpt-images"><a href="javascript:pop('tricep-dumbbell-kickback')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/348/Male/t/348_1.jpg" alt="Dumbbell Kickbacks" width="53" height="53"/></a> <a href="javascript:pop('tricep-dumbbell-kickback')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/348/Male/t/348_2.jpg" alt="Dumbbell Kickbacks" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('tricep-dumbbell-kickback')">Dumbbell Kickbacks</a></strong><br />3 sets of 20 reps</span></li>
</ul><ul><li class="rowBgColor c16"><span class="mpt-images"><a href="javascript:pop('barbell-full-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/64/Male/t/64_1.jpg" alt="Squats" width="53" height="53"/></a> <a href="javascript:pop('barbell-full-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/64/Male/t/64_2.jpg" alt="Squats" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-full-squat')">Squats</a></strong><br />10 sets of 10 reps</span></li>
<li class="c11">
<h6>Superset</h6>
</li>
<li class="rowBorderColor c16"><span class="mpt-images"><a href="javascript:pop('leg-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/57/Male/t/57_1.jpg" alt="Leg Press" width="53" height="53"/></a> <a href="javascript:pop('leg-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/57/Male/t/57_2.jpg" alt="Leg Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('leg-press')">Leg Press</a></strong><br />4 sets of 8 reps</span></li>
<li class="rowBgColor c16"><span class="mpt-images"><a href="javascript:pop('seated-calf-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/152/Male/t/152_1.jpg" alt="Seated Calf Raise" width="53" height="53"/></a> <a href="javascript:pop('seated-calf-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/152/Male/t/152_2.jpg" alt="Seated Calf Raise" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('seated-calf-raise')">Seated Calf Raise</a></strong><br />4 sets of 8 reps</span></li>
<li class="c11">
<h6>Superset</h6>
</li>
<li class="rowBorderColor c16"><span class="mpt-images"><a href="javascript:pop('leg-extensions')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/53/Male/t/53_1.jpg" alt="Leg Extensions" width="53" height="53"/></a> <a href="javascript:pop('leg-extensions')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/53/Male/t/53_2.jpg" alt="Leg Extensions" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('leg-extensions')">Leg Extensions</a></strong><br />3 sets of 20 reps</span></li>
<li class="rowBgColor c16"><span class="mpt-images"><a href="javascript:pop('seated-leg-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/69/Male/t/69_1.jpg" alt="Seated Leg Curls" width="53" height="53"/></a> <a href="javascript:pop('seated-leg-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/69/Male/t/69_2.jpg" alt="Seated Leg Curls" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('seated-leg-curl')">Seated Leg Curls</a></strong><br />3 sets of 20 reps</span></li>
<li class="rowBorderColor c16"><span class="mpt-images"><a href="javascript:pop('romanian-deadlift')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/171/Male/t/171_1.jpg" alt="Romanian Deadlift" width="53" height="53"/></a> <a href="javascript:pop('romanian-deadlift')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/171/Male/t/171_2.jpg" alt="Romanian Deadlift" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('romanian-deadlift')">Romanian Deadlift</a></strong><br />3 sets of 8 reps</span></li>
<li class="rowBgColor c16"><span class="mpt-images"><a href="javascript:pop('standing-calf-raises')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/48/Male/t/48_1.jpg" alt="Standing Calf Raise" width="53" height="53"/></a> <a href="javascript:pop('standing-calf-raises')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/48/Male/t/48_2.jpg" alt="Standing Calf Raise" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('standing-calf-raises')">Standing Calf Raise</a></strong><br />3 sets of 15 reps</span></li>
</ul></div><br /><div class="article-ad" webReader="29.2661691542"><a href="http://www.bodybuilding.com/fun/amateurs-of-the-week.html"><img src="http://www.bodybuilding.com/fun/images/2012/amateur-of-the-week_200x114.jpg" alt="Amateurs Of The Week Main Page" width="200" height="114"/></a><div class="c18" webReader="9.00497512438"><h4 class="c17"><a href="http://www.bodybuilding.com/fun/amateurs-of-the-week.html">Amateurs Of The Week</a></h4><p style="display: inline;" class="webReader-styled">
Bodybuilding.com honors amateurs across all categories for their hard work, dedication, and great physiques. Learn how our featured amateurs built their bodies and hit their goals!</p></div></div><h3 class="article-title">What nutrition plan fueled your body?</h3><div id="meal-plan-table"><ul><li class="rowBgColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/protein-powder.jpg" alt="Whey Protein" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/whey.html">Whey Protein</a></strong><br />2 servings</span></li>
</ul><ul><li class="rowBorderColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/protein-powder.jpg" alt="Whey Protein" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/whey.html">Whey Protein</a></strong><br />2 servings</span></li>
<li class="rowBgColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/now-dextrose.jpg" alt="NOW Dextrose" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/now/dex.html">NOW Dextrose</a></strong><br />70 grams</span></li>
</ul><ul><li class="rowBorderColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/food/oats.jpg" alt="Oatmeal" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('20038')">Oatmeal</a></strong><br />60 grams</span></li>
<li class="rowBgColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/food/banana.jpg" alt="Banana" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('9040')">Banana</a></strong><br />100 grams</span></li>
<li class="rowBorderColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/food/walnuts.jpg" alt="Walnuts" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('12155')">Walnuts</a></strong><br />20 grams</span></li>
<li class="rowBgColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/protein-powder.jpg" alt="Whey Protein" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/whey.html">Whey Protein</a></strong><br />2 servings</span></li>
</ul><ul><li class="rowBorderColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/food/chicken.jpg" alt="Chicken Breast" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('5011')">Chicken Breast</a></strong><br />8 ounces</span></li>
<li class="rowBgColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/food/sweet-potato.jpg" alt="Sweet Potato" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('11457')">Sweet Potato</a></strong><br />350 grams</span></li>
<li class="rowBorderColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/food/broccoli.jpg" alt="Broccoli" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('11090')">Broccoli</a></strong><br />100 grams</span></li>
</ul><ul><li class="rowBgColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/food/salmon.jpg" alt="Salmon" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('15076')">Salmon</a></strong><br />8 ounces</span></li>
<li class="rowBorderColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/food/broccoli.jpg" alt="Broccoli" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('11090')">Broccoli</a></strong><br />100 grams</span></li>
<li class="rowBgColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/food/walnuts.jpg" alt="Walnuts" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('12155')">Walnuts</a></strong><br />20 grams</span></li>
</ul><ul><li class="rowBorderColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/protein-powder.jpg" alt="Whey Protein" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/whey.html">Whey Protein</a></strong><br />1 serving</span></li>
<li class="rowBgColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/food/cottage-cheese.jpg" alt="Cottage Cheese" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('1014')">Cottage Cheese</a></strong><br />1/2 cup</span></li>
</ul><ul><li class="rowBorderColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/protein-powder.jpg" alt="Casein Protein" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/mic.html">Casein Protein</a></strong><br />2 servings</span></li>
</ul></div><br /><h3 class="article-title">What supplements gave you an edge?</h3><div id="meal-plan-table"><ul><li class="rowBgColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/protein-powder.jpg" alt="Whey Protein" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/whey.html">Whey Protein</a></strong><br /></span></li>
<li class="rowBorderColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/bcaas.jpg" alt="BCAAs" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/bcaa.html">BCAAs</a></strong><br /></span></li>
<li class="rowBgColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/glutamine.jpg" alt="Glutamine" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/glutamine.html">Glutamine</a></strong><br /></span></li>
<li class="rowBorderColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/creatine.jpg" alt="Creatine" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/creatine.html">Creatine</a></strong><br /></span></li>
<li class="rowBgColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/carnitine.jpg" alt="L-Carnitine" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/lcarn.html">L-Carnitine</a></strong><br /></span></li>
</ul><ul><li class="rowBorderColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/protein-powder.jpg" alt="Whey Protein" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/whey.html">Whey Protein</a></strong><br /></span></li>
<li class="rowBgColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/bcaas.jpg" alt="BCAAs" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/bcaa.html">BCAAs</a></strong><br /></span></li>
<li class="rowBorderColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/glutamine.jpg" alt="Glutamine" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/glutamine.html">Glutamine</a></strong><br /></span></li>
<li class="rowBgColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/creatine.jpg" alt="Creatine" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/creatine.html">Creatine</a></strong><br /></span></li>
<li class="rowBorderColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/carnitine.jpg" alt="L-Carnitine" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/lcarn.html">L-Carnitine</a></strong><br /></span></li>
<li class="rowBgColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/now-dextrose.jpg" alt="NOW Dextrose" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/now/dex.html">NOW Dextrose</a></strong><br /></span></li>
</ul><ul><li class="rowBorderColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/pills-2.jpg" alt="Fish Oil" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/fish.html">Fish Oil</a></strong><br /></span></li>
<li class="rowBgColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/multivitamin.jpg" alt="Multivitamins" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/multi.html">Multivitamins</a></strong><br /></span></li>
<li class="rowBorderColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/pills-5.jpg" alt="Glucosamine" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/glucos.html">Glucosamine</a></strong><br /></span></li>
<li class="rowBgColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/flaxseed-oil-capsules.jpg" alt="Flaxseed Oil" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/flax.html">Flaxseed Oil</a></strong><br /></span></li>
</ul><ul><li class="rowBorderColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/capsules.jpg" alt="ZMA" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/zma.html">ZMA</a></strong><br /></span></li>
<li class="rowBgColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/protein-powder.jpg" alt="Casein Protein" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/mic.html">Casein Protein</a></strong><br /></span></li>
</ul></div><br /><a href="http://www.bodybuilding.com/fun/images/2014/teen-amateur-of-the-week-korab-achieved-amazing-aesthetics-1.jpg"><img class="float-right c20" src="http://www.bodybuilding.com/fun/images/2014/teen-amateur-of-the-week-korab-achieved-amazing-aesthetics-1sm.jpg" width="240" height="331" border="0"/></a><p>"I became a new person after training and eating healthy consistently."</p><h3 class="article-title">How did your passion for fitness emerge?</h3><p>Seeing pro fitness models around the world drives me to get better. I always tell myself it will be me if I work as hard as I can every day. It's fascinating seeing the results appear month after month. I became a new person after training and eating healthy consistently. People don't believe it's me sometimes, which is a major accomplishment because it confirms that I changed.</p><h3 class="article-title">What or who motivated you?</h3><p><a href="http://www.bodybuilding.com/fun/greg-plitt.html" target="_blank">Greg Plitt</a> is my primary motivator in the gym and in life. I also look up to fitness models like <a href="http://bodyspace.bodybuilding.com/craigcapurso/" target="_blank">Craig Capurso</a>, <a href="http://bodyspace.bodybuilding.com/stevecook_32/" target="_blank">Steve Cook</a>, and <a href="http://bodyspace.bodybuilding.com/lawrence_ballenger/" target="_blank">Lawrence Ballenger</a>. They will all go down as some of the greatest bodybuilders ever. Hopefully, I will stand next to them on stage or be in a photo shoot with them one day.</p><h3 class="article-title">Where did you go for inspiration?</h3><p>On days when I'm tired and don't want to hit the gym, I always think about people I look up to and ask myself what they would do in my situation. If I still can't find motivation after that, I still go because I know I will regret it later.</p><a href="http://www.bodybuilding.com/fun/images/2014/teen-amateur-of-the-week-korab-achieved-amazing-aesthetics-3.jpg"><img src="http://www.bodybuilding.com/fun/images/2014/teen-amateur-of-the-week-korab-achieved-amazing-aesthetics-3sm.jpg" width="250" height="345" border="0" class="float-left c22"/></a><h3 class="article-title">What are your future fitness plans?</h3><p>My future fitness plans are to secure a photo shoot with a fitness magazine. That is my most important goal.</p><h3 class="article-title">What is the most important fitness tip?</h3><p>Fall in love with the journey. Nothing can stop you when the destination outweighs temporary pain and sacrifice.</p><h3 class="article-title">Who is your favorite competitor?</h3><p>I have many favorite competitors, but my favorite is Greg Plitt. I follow Greg's methods in my everyday life. He changed my life forever. I also look up to Craig Capurso because he dominates life.</p><h3 class="article-title">How did Bodybuilding.com help you reach your goals?</h3><p>Bodybuilding.com is a staple of my success. It provides everything I need for <a href="http://www.bodybuilding.com/store/">supplementation</a>, <a href="http://www.bodybuilding.com/exercises/">exercises</a>, and <a href="http://www.bodybuilding.com/fun/bbinfo.php?page=Recipes">recipes</a>. Bodybuilding.com has it all.</p><h3 class="article-title">Korab's Top 5 Gym Tracks</h3><img src="http://www.bodybuilding.com/fun/images/2014/korab-loga-amateur-music.jpg" width="560" height="132" border="0" class="c23"/><ol class="dpg-list"><li>"So Cold" by Breaking Benjamin</li>
<li>"Misery Business" by Paramore</li>
<li>"Sorrow" by Flyleaf</li>
<li>"Down With The Sickness" by Disturbed</li>
<li>"Animals" by Martin Garyx</li>
</ol><br class="c24"/><h3 class="article-title">Recommended For You</h3><div class="c27" webReader="4.84836065574"><a href="http://www.bodybuilding.com/fun/teen-amateur-of-the-week-galambosi-comes-ripped-from-romania.html"><img src="http://www.bodybuilding.com/fun/images/2014/galambosi-gabriel-amateur-small.jpg" alt="" width="200" height="114"/></a><div class="c26" webReader="5.96721311475"><h4 class="c25"><a href="http://www.bodybuilding.com/fun/teen-amateur-of-the-week-galambosi-comes-ripped-from-romania.html">Teen Amateur Of The Week: Galambosi Comes Ripped From Romania!</a></h4><p style="display: inline;" class="webReader-styled">
Galambosi immersed himself in bodybuilding at age 15 and soaked up valuable knowledge that translated into ripped muscle. See how this teen added serious mass to his 6-foot-1 frame!</p></div></div><div class="c27" webReader="4.76470588235"><a href="http://www.bodybuilding.com/fun/teen-amateur-of-the-week-keiran-built-first-line-strength.html"><img src="http://www.bodybuilding.com/fun/images/2014/keiran-mcbary-amateur-small.jpg" alt="" width="200" height="114"/></a><div class="c26" webReader="5.86425339367"><h4 class="c25"><a href="http://www.bodybuilding.com/fun/teen-amateur-of-the-week-keiran-built-first-line-strength.html">Teen Amateur Of The Week: Keiran Built First Line Strength!</a></h4><p style="display: inline;" class="webReader-styled">
Keiran was drawn into the weightroom to even the playing field against bigger foes. Check out the hardcore training plan that helped him surpass the competition!</p></div></div><div class="c27" webReader="4.88277511962"><a href="http://www.bodybuilding.com/fun/teen-amateur-of-the-week-dylan-is-a-herculean-teen.html"><img src="http://www.bodybuilding.com/fun/images/2014/dylan-vansteenberg-amateur-small.jpg" alt="" width="200" height="114"/></a><div class="c26" webReader="6.00956937799"><h4 class="c25"><a href="http://www.bodybuilding.com/fun/teen-amateur-of-the-week-dylan-is-a-herculean-teen.html">Teen Amateur Of The Week: Dylan Is A Herculean Teen!</a></h4><p style="display: inline;" class="webReader-styled">
Dylan built 120 pounds of muscle from age 14 to 19 and set his sights on bodybuilding glory. See how he packed on serious size and remained hungry for more!</p></div></div></div><div class="padded-content article-content mod-about-the-author" id="article-about-author" webReader="37.3770491803"><h4 class="article-section-header">About The Author</h4><div class="ata-left-column" webReader="6.58762886598"><div class="ata-author-name"><a href="http://www.bodybuilding.com/fun/teen-amateur-bodybuilder-of-the-week.html">Teen Amateur Bodybuilder Of The Week</a></div><div class="author-gradient-button"><a href="http://www.bodybuilding.com/fun/teen-amateur-bodybuilder-of-the-week.html">VIEW AUTHOR PAGE</a></div><p class="ata-author-summary">Want to share your story with the world and get some free supplements? Well, send in your info to Teen Amateur Of The Week! Learn more here!</p></div><div class="ata-right-column"><div class="ata-author-image-frame"><a href="http://www.bodybuilding.com/fun/teen-amateur-bodybuilder-of-the-week.html"><img src="images/2013/writer-teen-amateur-sig-new.jpg" alt=""/></a></div><div class="ata-view-all-articles-link"><ul class="bb-chevron-list bold-type"><li><a href="http://www.bodybuilding.com/fun/teen-amateur-bodybuilder-of-the-week.html#articles" class="bold-type">View All Articles By This Author</a></li>
</ul></div></div></div>

Teen Amateur Of The Week: Korab Achieved Amazing Aesthetics!

QHow did your fitness
journey begin?

I started training for high school basketball at age 15 because I was weaker than most of my peers. I decided to play soccer as a sophomore after a year of solid training. I went on to make varsity and win team MVP that year.

I continued training until my senior soccer season was over and then decided to take dieting and supplementation more seriously. That’s when I started going to the gym to look good and build great aesthetics. I stuck to the basics at first and put on muscle quickly. When people took notice, I became more motivated to hit it harder.

The best feeling is when you give it your all in the gym. The natural high can’t be matched by any chemical drug. That feeling keeps me going every day. The drug of success is seeing results. I never want to stop doing what I do because it will pay off one day and become something great. The journey taught me to handle hardship and make necessary sacrifices.

“The best feeling is when you give it your all in the gym. The natural high can’t be matched by any chemical drug.”

What workout regimen delivered the best results?

Superset
Superset

Amateurs Of The Week Main Page

Amateurs Of The Week

Bodybuilding.com honors amateurs across all categories for their hard work, dedication, and great physiques. Learn how our featured amateurs built their bodies and hit their goals!

What nutrition plan fueled your body?

What supplements gave you an edge?

“I became a new person after training and eating healthy consistently.”

How did your passion for fitness emerge?

Seeing pro fitness models around the world drives me to get better. I always tell myself it will be me if I work as hard as I can every day. It’s fascinating seeing the results appear month after month. I became a new person after training and eating healthy consistently. People don’t believe it’s me sometimes, which is a major accomplishment because it confirms that I changed.

What or who motivated you?

Greg Plitt is my primary motivator in the gym and in life. I also look up to fitness models like Craig Capurso, Steve Cook, and Lawrence Ballenger. They will all go down as some of the greatest bodybuilders ever. Hopefully, I will stand next to them on stage or be in a photo shoot with them one day.

Where did you go for inspiration?

On days when I’m tired and don’t want to hit the gym, I always think about people I look up to and ask myself what they would do in my situation. If I still can’t find motivation after that, I still go because I know I will regret it later.

What are your future fitness plans?

My future fitness plans are to secure a photo shoot with a fitness magazine. That is my most important goal.

What is the most important fitness tip?

Fall in love with the journey. Nothing can stop you when the destination outweighs temporary pain and sacrifice.

Who is your favorite competitor?

I have many favorite competitors, but my favorite is Greg Plitt. I follow Greg’s methods in my everyday life. He changed my life forever. I also look up to Craig Capurso because he dominates life.

How did Bodybuilding.com help you reach your goals?

Bodybuilding.com is a staple of my success. It provides everything I need for supplementation, exercises, and recipes. Bodybuilding.com has it all.

Korab’s Top 5 Gym Tracks

  1. “So Cold” by Breaking Benjamin
  2. “Misery Business” by Paramore
  3. “Sorrow” by Flyleaf
  4. “Down With The Sickness” by Disturbed
  5. “Animals” by Martin Garyx


Recommended For You

Teen Amateur Of The Week: Galambosi Comes Ripped From Romania!

Galambosi immersed himself in bodybuilding at age 15 and soaked up valuable knowledge that translated into ripped muscle. See how this teen added serious mass to his 6-foot-1 frame!

Teen Amateur Of The Week: Keiran Built First Line Strength!

Keiran was drawn into the weightroom to even the playing field against bigger foes. Check out the hardcore training plan that helped him surpass the competition!

Teen Amateur Of The Week: Dylan Is A Herculean Teen!

Dylan built 120 pounds of muscle from age 14 to 19 and set his sights on bodybuilding glory. See how he packed on serious size and remained hungry for more!

About The Author

Want to share your story with the world and get some free supplements? Well, send in your info to Teen Amateur Of The Week! Learn more here!

Originally posted here:  

Teen Amateur Of The Week: Korab Achieved Amazing Aesthetics!

Posted in Bodybuilding, Exercises, Nutrition, UncategorizedComments Off on Teen Amateur Of The Week: Korab Achieved Amazing Aesthetics!

<div id="DPG" webReader="82.0996010455"><div class="side-bar" webReader="-18.4905660377"><div class="c10"><img src="http://www.bodybuilding.com/fun/images/2014/boas-henrique-oliveira-amateur-vitalstats.jpg"/></div><h3 class="article-title c11">Vital Stats</h3><a href="http://bodyspace.bodybuilding.com/bohenrique/" target="_blank"><img src="http://www.bodybuilding.com/fun/images/2013/bodyspace-social-icon.png" width="20" height="20" border="0" class="c12"/></a><a href="BoasHenrique" rel="nofollow" target="_blank" title="Facebook"><img src="http://www.bodybuilding.com/fun/images/2013/facebook-social-icon.png" width="20" height="20" border="0" class="c13"/></a><a href="http://instagram.com/bohenrique" rel="nofollow" target="_blank" title="Instagram"><img src="http://www.bodybuilding.com/fun/images/2013/instagram-social-icon.png" width="20" height="20" border="0" class="c13"/></a><p><strong>Name:</strong> Boás Henrique Oliveira<br /><strong>Email:</strong> <a href="mailto:bohenrique@hotmail.com" title="bohenrique@hotmail.com">bohenrique@hotma...</a><br /><strong>Location:</strong> Brazil<br /><strong>Age:</strong> 23<br /><strong>Height:</strong> 5'7"<br /><strong>Weight:</strong> 160 lbs contest, 190 lbs off<br /><strong>Years Bodybuilding:</strong> 7</p></div><p>
<h3 class="article-title">QHow did your bodybuilding journey begin?</h3>
</p><p>I started lifting at age 16 after playing soccer and basketball when I weighed 118 pounds. I entered a gym at the end of December 2006. It took time to see noticeable results, but it felt awesome to see myself grow.</p><p>I gained 22 pounds during my first year of lifting, even though my diet wasn't on point. I hit a plateau soon after and didn't make progress, but I was still hungry for improvements. I committed to do my best, started searching for as much information as possible, and found Bodybuilding.com, which supplied training programs, diets, supplementation, and motivation.</p><p>Unfortunately, in October 2009, I had to postpone my bodybuilding journey after a terrible car accident that caused serious head trauma and several skull fractures. I went through surgery to put metal plates in my head. During that time, I was in law school, worked part-time, and had to stop all activities for four months.</p><p>After recovering from surgery, I lost most of my gains, gained body fat, and started over again with more knowledge and motivation than ever. I was in a good shape much earlier than I expected, and continued pursuing my best everyday.</p><div class="cool-fact" webReader="7"><h3>Cool Fact</h3><img src="http://www.bodybuilding.com/fun/images/2013/coolfacts-bluebar.gif"/><p>Boás has played electric guitar at his local church for 10 years!</p></div><p>In June 2011, I received a BodySpace message from Bodybuilding.com asking me to assist them in expanding their presence in Brazil by using my pictures and personal story. I can't express how amazing it felt. I had the opportunity to do a photo shoot with them and was featured in magazine and site ads representing Bodybuilding.com.</p><p>During the past two years as part of Team Bodybuilding.com, I've been motivated to become my best self and motivate others to achieve their goals and change their lifestyle.</p><p>I wanted to get on stage for a long time, but made excuses about my tight schedule with work and school. I realized it would never be easy to compete and decided it was time for me to get on stage.</p><a href="http://www.bodybuilding.com/fun/images/2014/amateur-bodybuilder-of-the-week-boas-has-brazilian-brawn-1.jpg"><img src="http://www.bodybuilding.com/fun/images/2014/amateur-bodybuilder-of-the-week-boas-has-brazilian-brawn-1sm.jpg" width="560" height="374" border="0" class="c14"/></a><h3 class="article-title">What workout regimen delivered the best results?</h3><p>I do 20 minutes of morning cardio every day and increased it to 40 minutes pre-competition.</p><div id="meal-plan-table"><ul><li class="rowBgColor c15"><span class="mpt-images"><a href="javascript:pop('hammer-grip-incline-db-bench-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/60/Male/t/60_1.jpg" alt="Incline Hammer Press" width="53" height="53"/></a> <a href="javascript:pop('hammer-grip-incline-db-bench-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/60/Male/t/60_2.jpg" alt="Incline Hammer Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('hammer-grip-incline-db-bench-press')">Incline Hammer Press</a></strong><br />4 sets of 10-12 reps</span></li>
<li class="rowBorderColor c15"><span class="mpt-images"><a href="javascript:pop('incline-dumbbell-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/380/Male/t/380_1.jpg" alt="Incline Dumbbell Press" width="53" height="53"/></a> <a href="javascript:pop('incline-dumbbell-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/380/Male/t/380_2.jpg" alt="Incline Dumbbell Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('incline-dumbbell-press')">Incline Dumbbell Press</a></strong><br />4 sets of 10-12 reps</span></li>
<li class="rowBgColor c15"><span class="mpt-images"><a href="javascript:pop('incline-dumbbell-flyes')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/38/Male/t/38_1.jpg" alt="Incline Dumbbell Flyes" width="53" height="53"/></a> <a href="javascript:pop('incline-dumbbell-flyes')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/38/Male/t/38_2.jpg" alt="Incline Dumbbell Flyes" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('incline-dumbbell-flyes')">Incline Dumbbell Flyes</a></strong><br />3 sets of 10-12 reps</span></li>
<li class="rowBorderColor c15"><span class="mpt-images"><a href="javascript:pop('barbell-bench-press-medium-grip')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/360/Male/t/360_1.jpg" alt="Chest Press" width="53" height="53"/></a> <a href="javascript:pop('barbell-bench-press-medium-grip')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/360/Male/t/360_2.jpg" alt="Chest Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-bench-press-medium-grip')">Chest Press</a></strong><br />4 sets of 10-12 reps</span></li>
<li class="rowBgColor c15"><span class="mpt-images"><a href="javascript:pop('incline-cable-flye')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/181/Male/t/181_1.jpg" alt="Incline Cable Flyes" width="53" height="53"/></a> <a href="javascript:pop('incline-cable-flye')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/181/Male/t/181_2.jpg" alt="Incline Cable Flyes" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('incline-cable-flye')">Incline Cable Flyes</a></strong><br />4 sets of 10-12 reps</span></li>
<li class="rowBorderColor c15"><span class="mpt-images"><a href="javascript:pop('flat-bench-cable-flyes')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/162/Male/t/162_1.jpg" alt="Cable Flyes" width="53" height="53"/></a> <a href="javascript:pop('flat-bench-cable-flyes')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/162/Male/t/162_2.jpg" alt="Cable Flyes" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('flat-bench-cable-flyes')">Cable Flyes</a></strong><br />7 sets of 7 reps</span></li>
</ul><ul><li class="rowBgColor c15"><span class="mpt-images"><a href="javascript:pop('pullups')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/46/Male/t/46_1.jpg" alt="Pull-Ups" width="53" height="53"/></a> <a href="javascript:pop('pullups')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/46/Male/t/46_2.jpg" alt="Pull-Ups" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('pullups')">Pull-Ups</a></strong><br />4 sets to failure</span></li>
<li class="rowBorderColor c15"><span class="mpt-images"><a href="javascript:pop('wide-grip-lat-pulldown')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/10/Male/t/10_1.jpg" alt="Wide-Grip Pull-Downs" width="53" height="53"/></a> <a href="javascript:pop('wide-grip-lat-pulldown')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/10/Male/t/10_2.jpg" alt="Wide-Grip Pull-Downs" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('wide-grip-lat-pulldown')">Wide-Grip Pull-Downs</a></strong><br />4 sets of 12 reps</span></li>
<li class="rowBgColor c15"><span class="mpt-images"><a href="javascript:pop('bent-over-barbell-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/20/Male/t/20_1.jpg" alt="Barbell Rows" width="53" height="53"/></a> <a href="javascript:pop('bent-over-barbell-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/20/Male/t/20_2.jpg" alt="Barbell Rows" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('bent-over-barbell-row')">Barbell Rows</a></strong><br />4 sets of 12 reps</span></li>
<li class="rowBorderColor c15"><span class="mpt-images"><a href="javascript:pop('seated-cable-rows')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/45/Male/t/45_1.jpg" alt="Seated Machine Wide-Grip Rows" width="53" height="53"/></a> <a href="javascript:pop('seated-cable-rows')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/45/Male/t/45_2.jpg" alt="Seated Machine Wide-Grip Rows" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('seated-cable-rows')">Seated Machine Wide-Grip Rows</a></strong><br />3 sets of 12 reps</span></li>
<li class="rowBgColor c15"><span class="mpt-images"><a href="javascript:pop('bent-over-two-arm-long-bar-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/18/Male/t/18_1.jpg" alt="T-Bar Rows" width="53" height="53"/></a> <a href="javascript:pop('bent-over-two-arm-long-bar-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/18/Male/t/18_2.jpg" alt="T-Bar Rows" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('bent-over-two-arm-long-bar-row')">T-Bar Rows</a></strong><br />4 sets of 12 reps</span></li>
<li class="rowBorderColor c15"><span class="mpt-images"><a href="javascript:pop('seated-cable-rows')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/45/Male/t/45_1.jpg" alt="Close-Grip Seated Cable Rows" width="53" height="53"/></a> <a href="javascript:pop('seated-cable-rows')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/45/Male/t/45_2.jpg" alt="Close-Grip Seated Cable Rows" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('seated-cable-rows')">Close-Grip Seated Cable Rows</a></strong><br />3 sets of 10-12 reps</span></li>
<li class="rowBgColor c15"><span class="mpt-images"><a href="javascript:pop('face-pull')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/681/Male/t/681_1.jpg" alt="Rope Face Pulls" width="53" height="53"/></a> <a href="javascript:pop('face-pull')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/681/Male/t/681_2.jpg" alt="Rope Face Pulls" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('face-pull')">Rope Face Pulls</a></strong><br />7 sets of 7 reps</span></li>
<li class="rowBorderColor c15"><span class="mpt-images"><a href="javascript:pop('hyperextensions-back-extensions')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/47/Male/t/47_1.jpg" alt="Back Extensions" width="53" height="53"/></a> <a href="javascript:pop('hyperextensions-back-extensions')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/47/Male/t/47_2.jpg" alt="Back Extensions" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('hyperextensions-back-extensions')">Back Extensions</a></strong><br />4 sets of 12 reps</span></li>
</ul><br /><ul><li class="rowBgColor c15"><span class="mpt-images"><a href="javascript:pop('front-barbell-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/42/Male/t/42_1.jpg" alt="Front Squats" width="53" height="53"/></a> <a href="javascript:pop('front-barbell-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/42/Male/t/42_2.jpg" alt="Front Squats" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('front-barbell-squat')">Front Squats</a></strong><br />4 sets of 12 reps</span></li>
<li class="rowBorderColor c15"><span class="mpt-images"><a href="javascript:pop('smith-machine-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/65/Male/t/65_1.jpg" alt="Smith Machine Squats" width="53" height="53"/></a> <a href="javascript:pop('smith-machine-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/65/Male/t/65_2.jpg" alt="Smith Machine Squats" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('smith-machine-squat')">Smith Machine Squats</a></strong><br />4 sets of 12 reps</span></li>
<li class="rowBgColor c15"><span class="mpt-images"><a href="javascript:pop('leg-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/57/Male/t/57_1.jpg" alt="Leg Press" width="53" height="53"/></a> <a href="javascript:pop('leg-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/57/Male/t/57_2.jpg" alt="Leg Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('leg-press')">Leg Press</a></strong><br />4 sets of 12 reps</span></li>
<li class="rowBorderColor c15"><span class="mpt-images"><a href="javascript:pop('leg-extensions')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/53/Male/t/53_1.jpg" alt="Leg Extensions" width="53" height="53"/></a> <a href="javascript:pop('leg-extensions')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/53/Male/t/53_2.jpg" alt="Leg Extensions" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('leg-extensions')">Leg Extensions</a></strong><br />4 sets of 12 reps</span></li>
<li class="rowBgColor c15"><span class="mpt-images"><a href="javascript:pop('barbell-lunge')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/41/Male/t/41_1.jpg" alt="Barbell Lunges" width="53" height="53"/></a> <a href="javascript:pop('barbell-lunge')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/41/Male/t/41_2.jpg" alt="Barbell Lunges" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-lunge')">Barbell Lunges</a></strong><br />4 sets of 12 reps</span></li>
<li class="rowBorderColor c15"><span class="mpt-images"><a href="javascript:pop('stiff-legged-barbell-deadlift')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/21/Male/t/21_1.jpg" alt="Stiff-Leg Deadlift" width="53" height="53"/></a> <a href="javascript:pop('stiff-legged-barbell-deadlift')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/21/Male/t/21_2.jpg" alt="Stiff-Leg Deadlift" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('stiff-legged-barbell-deadlift')">Stiff-Leg Deadlift</a></strong><br />4 sets of 12 reps</span></li>
<li class="rowBgColor c15"><span class="mpt-images"><a href="javascript:pop('lying-leg-curls')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/52/Male/t/52_1.jpg" alt="Lying Leg Curls" width="53" height="53"/></a> <a href="javascript:pop('lying-leg-curls')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/52/Male/t/52_2.jpg" alt="Lying Leg Curls" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('lying-leg-curls')">Lying Leg Curls</a></strong><br />3 sets of 12 reps</span></li>
<li class="rowBorderColor c15"><span class="mpt-images"><a href="javascript:pop('seated-leg-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/69/Male/t/69_1.jpg" alt="Seated Leg Curls" width="53" height="53"/></a> <a href="javascript:pop('seated-leg-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/69/Male/t/69_2.jpg" alt="Seated Leg Curls" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('seated-leg-curl')">Seated Leg Curls</a></strong><br />3 sets of 12 reps</span></li>
</ul><ul><li class="rowBgColor c15"><span class="mpt-images"><a href="javascript:pop('smith-machine-overhead-shoulder-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/76/Male/t/76_1.jpg" alt="Smith Machine Military Press" width="53" height="53"/></a> <a href="javascript:pop('smith-machine-overhead-shoulder-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/76/Male/t/76_2.jpg" alt="Smith Machine Military Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('smith-machine-overhead-shoulder-press')">Smith Machine Military Press</a></strong><br />4 sets of 12 reps</span></li>
<li class="rowBorderColor c15"><span class="mpt-images"><a href="javascript:pop('side-lateral-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/373/Male/t/373_1.jpg" alt="Dumbbell Lateral Raise" width="53" height="53"/></a> <a href="javascript:pop('side-lateral-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/373/Male/t/373_2.jpg" alt="Dumbbell Lateral Raise" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('side-lateral-raise')">Dumbbell Lateral Raise</a></strong><br />4 sets of 12 reps</span></li>
<li class="rowBgColor c15"><span class="mpt-images"><a href="javascript:pop('front-two-dumbbell-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/372/Male/t/372_1.jpg" alt="Barbell Front Raise" width="53" height="53"/></a> <a href="javascript:pop('front-two-dumbbell-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/372/Male/t/372_2.jpg" alt="Barbell Front Raise" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('front-two-dumbbell-raise')">Barbell Front Raise</a></strong><br />4 sets of 12 reps</span></li>
<li class="rowBorderColor c15"><span class="mpt-images"><a href="http://www.youtube.com/watch?v=o8dMKeUBBlU" rel="no-follow" target="_blank"><img src="http://www.bodybuilding.com/fun/images/2012/side-lateral-raise-machine-1.jpg" alt="Lateral Raise Machine" width="53" height="53"/></a> <a href="http://www.youtube.com/watch?v=o8dMKeUBBlU" rel="no-follow" target="_blank"><img src="http://www.bodybuilding.com/fun/images/2012/side-lateral-raise-machine-2.jpg" alt="Lateral Raise Machine" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="http://www.youtube.com/watch?v=o8dMKeUBBlU" rel="no-follow" target="_blank">Lateral Raise Machine</a></strong><br />7 sets of 7 reps</span></li>
<li class="rowBgColor c15"><span class="mpt-images"><a href="javascript:pop('upright-barbell-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/365/Male/t/365_1.jpg" alt="Upright Rows" width="53" height="53"/></a> <a href="javascript:pop('upright-barbell-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/365/Male/t/365_2.jpg" alt="Upright Rows" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('upright-barbell-row')">Upright Rows</a></strong><br />4 sets of 12 reps</span></li>
<li class="rowBorderColor c15"><span class="mpt-images"><a href="javascript:pop('reverse-machine-flyes')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/912/Male/t/912_1.jpg" alt="Reverse Pec Decks" width="53" height="53"/></a> <a href="javascript:pop('reverse-machine-flyes')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/912/Male/t/912_2.jpg" alt="Reverse Pec Decks" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('reverse-machine-flyes')">Reverse Pec Decks</a></strong><br />7 sets of 7 reps</span></li>
</ul><ul><li class="rowBgColor c15"><span class="mpt-images"><a href="javascript:pop('triceps-pushdown-rope-attachment')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/54/Male/t/54_1.jpg" alt="Rope Push-Downs" width="53" height="53"/></a> <a href="javascript:pop('triceps-pushdown-rope-attachment')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/54/Male/t/54_2.jpg" alt="Rope Push-Downs" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('triceps-pushdown-rope-attachment')">Rope Push-Downs</a></strong><br />4 sets of 12 reps</span></li>
<li class="rowBorderColor c15"><span class="mpt-images"><a href="javascript:pop('dips-triceps-version')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/55/Male/t/55_1.jpg" alt="Dips" width="53" height="53"/></a> <a href="javascript:pop('dips-triceps-version')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/55/Male/t/55_2.jpg" alt="Dips" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('dips-triceps-version')">Dips</a></strong><br />4 sets to failure</span></li>
<li class="rowBgColor c15"><span class="mpt-images"><a href="javascript:pop('lying-triceps-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/342/Male/t/342_1.jpg" alt="Skull Crushers" width="53" height="53"/></a> <a href="javascript:pop('lying-triceps-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/342/Male/t/342_2.jpg" alt="Skull Crushers" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('lying-triceps-press')">Skull Crushers</a></strong><br />4 sets of 12 reps</span></li>
<li class="rowBorderColor c15"><span class="mpt-images"><a href="javascript:pop('ez-bar-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/210/Male/t/210_1.jpg" alt="EZ-Bar Curls" width="53" height="53"/></a> <a href="javascript:pop('ez-bar-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/210/Male/t/210_2.jpg" alt="EZ-Bar Curls" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('ez-bar-curl')">EZ-Bar Curls</a></strong><br />4 sets of 12 reps</span></li>
<li class="rowBgColor c15"><span class="mpt-images"><a href="javascript:pop('hammer-curls')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/147/Male/t/147_1.jpg" alt="Hammer Curls" width="53" height="53"/></a> <a href="javascript:pop('hammer-curls')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/147/Male/t/147_2.jpg" alt="Hammer Curls" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('hammer-curls')">Hammer Curls</a></strong><br />4 sets of 12 reps</span></li>
<li class="rowBorderColor c15"><span class="mpt-images"><a href="javascript:pop('spider-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/178/Male/t/178_1.jpg" alt="Spider Curls" width="53" height="53"/></a> <a href="javascript:pop('spider-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/178/Male/t/178_2.jpg" alt="Spider Curls" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('spider-curl')">Spider Curls</a></strong><br />4 sets of 12 reps</span></li>
</ul></div><br /><div class="c18" webReader="6.75373134328"><a href="http://www.bodybuilding.com/fun/amateurs-of-the-week.html"><img src="http://www.bodybuilding.com/fun/images/2014/amateurs-of-the-week-smallbox.jpg" alt="" width="200" height="114"/></a><div class="c17" webReader="9.00497512438"><h4 class="c16"><a href="http://www.bodybuilding.com/fun/amateurs-of-the-week.html">Amateurs Of The Week</a></h4><p style="display: inline;" class="webReader-styled">
Bodybuilding.com honors amateurs across all categories for their hard work, dedication, and great physiques. Learn how our featured amateurs built their bodies and hit their goals!</p></div></div><h3 class="article-title">What nutrition plan fueled your body?</h3><div id="meal-plan-table"><ul><li class="rowBgColor c15"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/food/oats.jpg" alt="Oatmeal" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('20038')">Oatmeal</a></strong><br />1 cup</span></li>
<li class="rowBorderColor c15"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/musclepharm-combat-powder.jpg" alt="MusclePharm Combat Powder" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/musclepharm/combat.html">MusclePharm Combat Powder</a></strong><br />40 grams</span></li>
<li class="rowBgColor c15"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/barleans-extra-virgin-coconut-oil.jpg" alt="Barlean's Extra Virgin Coconut Oil" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/barleans/coconut.html">Barlean's Extra Virgin Coconut Oil</a></strong><br />10 grams</span></li>
</ul><ul><li class="rowBorderColor c15"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/food/broccoli.jpg" alt="Broccoli" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('11090')">Broccoli</a></strong><br />1 serving</span></li>
<li class="rowBgColor c15"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/food/chicken.jpg" alt="Chicken" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('5011')">Chicken</a></strong><br />7 ounces</span></li>
</ul><ul><li class="rowBorderColor c15"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/food/white-rice.jpg" alt="White Rice" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('20040')">White Rice</a></strong><br />1 cup</span></li>
<li class="rowBgColor c15"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/food/chicken.jpg" alt="Chicken" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('5011')">Chicken</a></strong><br />7 ounces</span></li>
</ul><ul><li class="rowBorderColor c15"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/cellucor-cor-performance-whey.jpg" alt="Cellucor COR Performance Whey" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/cellucor/cor-performance-whey.html">Cellucor COR-Performance Whey</a></strong><br />50 grams</span></li>
</ul><ul><li class="rowBgColor c15"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/food/white-rice.jpg" alt="White Rice" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('20040')">White Rice</a></strong><br />1 cup</span></li>
<li class="rowBorderColor c15"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/food/tilapia.jpg" alt="Tilapia" width="50" height="50"/></span> <span class="mpt-content content"><strong>Tilapia</strong><br />7 ounces</span></li>
</ul><ul><li class="rowBgColor c15"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/musclepharm-combat-powder.jpg" alt="MusclePharm Combat Powder" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/musclepharm/combat.html">MusclePharm Combat Powder</a></strong><br />40 grams</span></li>
<li class="rowBorderColor c15"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/food/p28-peanut-butter.jpg" alt="P28 Peanut Butter" width="50" height="50"/></span> <span class="mpt-content content"><strong>P28 Peanut Butter</strong><br />2 tablespoon</span></li>
</ul></div><br /><h3 class="article-title">What supplements gave you the greatest gains?</h3><div id="meal-plan-table"><ul><li class="rowBgColor c15"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/vibrant-health-green-vibrance.jpg" alt="Vibrant Health Green Vibrance" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/vibrant-health/green-viberance.html">Vibrant Health Green Vibrance</a></strong><br /></span></li>
<li class="rowBorderColor c15"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/bodybuildingcom-platinum-series-amino-recovery.jpg" alt="Bodybuilding.com Platinum Series AMINO RECOVERY" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/bodybuilding-platinum-series/amino-recovery.html">Bodybuilding.com Platinum Series<br />AMINO RECOVERY</a></strong><br /></span></li>
<li class="rowBgColor c15"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/grenade-thermo-detonator.jpg" alt="Grenade Thermo Detonator" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/grenade/thermo-detonator.html">Grenade Thermo Detonator</a></strong><br /></span></li>
</ul><ul><li class="rowBorderColor c15"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/musclepharm-combat-powder.jpg" alt="MusclePharm Combat Powder" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/musclepharm/combat.html">MusclePharm Combat Powder</a></strong><br /></span></li>
</ul><ul><li class="rowBgColor c15"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/musclepharm-assault.jpg" alt="MusclePharm Assault" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/musclepharm/assault.html">MusclePharm Assault</a></strong><br /></span></li>
<li class="rowBorderColor c15"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/grenade-thermo-detonator.jpg" alt="Grenade Thermo Detonator" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/grenade/thermo-detonator.html">Grenade Thermo Detonator</a></strong><br /></span></li>
<li class="rowBgColor c15"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/bodybuildingcom-foundation-series-multivitamin.jpg" alt="Bodybuilding.com Foundation Series Multivitamin" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/bodybuilding-supplements/multivitamin.html">Bodybuilding.com Foundation Series Multivitamin</a></strong><br /></span></li>
<li class="rowBorderColor c15"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/pills-4.jpg" alt="Digestive Enzymes" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/enzymes.html">Digestive Enzymes</a></strong><br /></span></li>
</ul><ul><li class="rowBgColor c15"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/bodybuildingcom-platinum-series-amino-recovery.jpg" alt="Bodybuilding.com Platinum Series AMINO RECOVERY" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/bodybuilding-platinum-series/amino-recovery.html">Bodybuilding.com Platinum Series<br />AMINO RECOVERY</a></strong><br /></span></li>
<li class="rowBorderColor c15"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/cellucor-cor-performance-whey.jpg" alt="Cellucor COR Performance Whey" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/cellucor/cor-performance-whey.html">Cellucor COR-Performance Whey</a></strong><br /></span></li>
</ul><ul><li class="rowBgColor c15"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/musclepharm-combat-powder.jpg" alt="MusclePharm Combat Powder" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/musclepharm/combat.html">MusclePharm Combat Powder</a></strong><br /></span></li>
</ul><ul><li class="rowBorderColor c15"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/bodybuildingcom-foundation-series-multivitamin.jpg" alt="Bodybuilding.com Foundation Series Multivitamin" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/bodybuilding-supplements/multivitamin.html">Bodybuilding.com Foundation Series Multivitamin</a></strong><br /></span></li>
<li class="rowBgColor c15"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/now-coq10.jpg" alt="NOW CoQ10" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/now/coq10.html">NOW CoQ10</a></strong><br /></span></li>
</ul></div><br /><a href="http://www.bodybuilding.com/fun/images/2014/amateur-bodybuilder-of-the-week-boas-has-brazilian-brawn-2.jpg"><img class="float-right c20" src="http://www.bodybuilding.com/fun/images/2014/amateur-bodybuilder-of-the-week-boas-has-brazilian-brawn-2sm.jpg" width="285" height="227" border="0"/></a><p>"Bodybuilding taught me organization, patience, self-esteem, and confidence."</p><h3 class="article-title">How did your passion for bodybuilding emerge?</h3><p>I love building a better me every day, but bodybuilding isn't only about the body. It's about health, wellness, and building a strong mind. Bodybuilding taught me organization, patience, self-esteem, and confidence. I also love lifting, which makes it much easier. I enjoy reading about nutrition, supplementation, and training programs.</p><h3 class="article-title">What or who motivated you to be a bodybuilder?</h3><p>I always looked up to professional athletes and pro bodybuilders like <a href="http://contest.bodybuilding.com/bio/921/" target="_blank">Arnold</a> and <a href="http://contest.bodybuilding.com/bio/110/" target="_blank">Phil Heath</a>. I've never read a book faster than <em><a href="http://www.amazon.com/exec/obidos/ASIN/0684857219/bodybuildingco05" rel="nofollow" target="_blank">The Arnold Schwarzenegger Encyclopedia of Modern Bodybuilding</a></em>.</p><h3 class="article-title">Where did you go for inspiration?</h3><p>I like watching videos for inspiration. Jay Cutler DVDs are my favorite because he unveils his lifestyle along with his training. You can find lots of inspiration and transformations on <a href="http://bodyspace.bodybuilding.com/">BodySpace</a> to get pumped up!</p><h4>Boás Oliveira <br /><span class="exercise-note">Watch The Video - 4:09</span></h4><iframe width="560" height="315" src="//www.youtube.com/embed/SU8cnR9M7Qc" frameborder="0" allowfullscreen=""></iframe><h3 class="article-title">What are your future bodybuilding plans?</h3><p>I have a dream to move to the United States and compete in the NPC. I don't know how or if that will happen, but I'd love to compete with the best and earn a pro card.</p><a href="http://www.bodybuilding.com/fun/images/2014/amateur-bodybuilder-of-the-week-boas-has-brazilian-brawn-3.jpg"><img class="float-left c22" src="http://www.bodybuilding.com/fun/images/2014/amateur-bodybuilder-of-the-week-boas-has-brazilian-brawn-3sm.jpg" width="250" height="375" border="0"/></a><h3 class="article-title">What is the most important bodybuilding tip?</h3><p>Be consistent and commit to your goals. Always work hard and be hungry for information. Never stop learning!</p><h3 class="article-title">Who is your favorite bodybuilder?</h3><p>I'm a big fan of <a href="http://contest.bodybuilding.com/bio/357/" target="_blank">Jay Cutler</a>. He's been on top of the game for more than 10 years and accomplished what every athlete dreams of.</p><h3 class="article-title">How did bodybuilding.com help you reach your goals?</h3><p>When I first found Bodybuilding.com, I was a skinny boy in high school with a hungry desire to build muscle. Bodybuilding.com was fundamental in my early days. I found everything I was looking for and was educated with many amazing <a href="http://www.bodybuilding.com/fun/bbinfo.htm">articles</a> and <a href="http://www.bodybuilding.com/fun/bbmainmind/transformations.html">inspiring transformations</a>.</p><h3 class="article-title">Boás's Top 5 Gym Tracks</h3><img src="http://www.bodybuilding.com/fun/images/2014/boas-henrique-oliveria-amateur-music.jpg" width="560" height="132" border="0" class="c23"/><ol class="dpg-list"><li>"Parallels" by As I Lay Dying</li>
<li>"Becoming" by Pantera</li>
<li>"This Dying Soul" by Dream Theater</li>
<li>"When Darkness Falls" by Killswitch Engage</li>
<li>"Boneyards" by Parkway Drive</li>
</ol><h5>Contest History</h5><ul class="dpg-list"><li>IFBB Sul Brasileiro 2013 - Men's Physique 5-foot-10</li>
</ul><br class="c24"/><h3 class="article-title">Recommended For You</h3><div class="c18" webReader="4.40420560748"><a href="http://www.bodybuilding.com/fun/amateur-of-the-week-paulo-reps-bodybuilding-in-portugal.html"><img src="http://www.bodybuilding.com/fun/images/2014/paulo-fernandes-amateur-small.jpg" alt="" width="200" height="114"/></a><div class="c17" webReader="5.42056074766"><h4 class="c16"><a href="http://www.bodybuilding.com/fun/amateur-of-the-week-paulo-reps-bodybuilding-in-portugal.html">Amateur Bodybuilder Of The Week: Paulo Reps Bodybuilding In Portugal!</a></h4><p style="display: inline;" class="webReader-styled">
The gym became more than a hobby when Paulo unlocked the door to serious gains. Get the secret formula that he used to get shredded in Portugal!</p></div></div><div class="c18" webReader="4.66367713004"><a href="http://www.bodybuilding.com/fun/amateur-bodybuilder-of-the-week-tyler-is-a-bodybuilding-beast.html"><img src="http://www.bodybuilding.com/fun/images/2014/tyler-slaughter-amateur-small.jpg" alt="" width="200" height="114"/></a><div class="c17" webReader="5.7399103139"><h4 class="c16"><a href="http://www.bodybuilding.com/fun/amateur-bodybuilder-of-the-week-tyler-is-a-bodybuilding-beast.html">Amateur Bodybuilder Of The Week: Tyler Is A Bodybuilding Beast!</a></h4><p style="display: inline;" class="webReader-styled">
Tyler saw a photo of Ronnie Coleman and became fixated with bodybuilding. See how this titan built muscle with authority and set the stage for his pro arrival!</p></div></div><div class="c18" webReader="4.92996108949"><a href="http://www.bodybuilding.com/fun/amateur-of-the-week-build-mass-and-stay-at-10-percent-body-fat.html"><img src="http://www.bodybuilding.com/fun/images/2014/brian-laudick-amateur-small.jpg" alt="" width="200" height="114"/></a><div class="c17" webReader="6.33852140078"><h4 class="c16"><a href="http://www.bodybuilding.com/fun/amateur-of-the-week-build-mass-and-stay-at-10-percent-body-fat.html">Amateur Bodybuilder Of The Week: Build Mass And Stay At 10 Percent Body Fat!</a></h4><p style="display: inline;" class="webReader-styled">
Brian isn't afraid to face the reality of bodybuilding and embraces the challenge. Get the intense training plan he used to pack slabs of muscle onto his 6-foot-3, 265-pound frame!</p></div></div></div><div class="padded-content article-content mod-about-the-author" id="article-about-author" webReader="38.4691358025"><h4 class="article-section-header">About The Author</h4><div class="ata-left-column" webReader="6.80829015544"><div class="ata-author-name"><a href="http://www.bodybuilding.com/fun/amateur-bodybuilder-of-the-week.html">Amateur Bodybuilder Of The Week</a></div><div class="author-gradient-button"><a href="http://www.bodybuilding.com/fun/amateur-bodybuilder-of-the-week.html">VIEW AUTHOR PAGE</a></div><p class="ata-author-summary">Our Amateur Bodybuilder of the Week has the extraordinary qualities to endure the pain and discipline of bodybuilding. Of course, he/she also...</p></div><div class="ata-right-column"><div class="ata-author-image-frame"><a href="http://www.bodybuilding.com/fun/amateur-bodybuilder-of-the-week.html"><img src="images/2013/writer-amateur-bodybuilder-of-the-week-sig-new.jpg" alt=""/></a></div><div class="ata-view-all-articles-link"><ul class="bb-chevron-list bold-type"><li><a href="http://www.bodybuilding.com/fun/amateur-bodybuilder-of-the-week.html#articles" class="bold-type">View All Articles By This Author</a></li>
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Amateur Bodybuilder Of The Week: Bo&aacute;s Has Brazilian Brawn!

QHow did your bodybuilding journey begin?

I started lifting at age 16 after playing soccer and basketball when I weighed 118 pounds. I entered a gym at the end of December 2006. It took time to see noticeable results, but it felt awesome to see myself grow.

I gained 22 pounds during my first year of lifting, even though my diet wasn’t on point. I hit a plateau soon after and didn’t make progress, but I was still hungry for improvements. I committed to do my best, started searching for as much information as possible, and found Bodybuilding.com, which supplied training programs, diets, supplementation, and motivation.

Unfortunately, in October 2009, I had to postpone my bodybuilding journey after a terrible car accident that caused serious head trauma and several skull fractures. I went through surgery to put metal plates in my head. During that time, I was in law school, worked part-time, and had to stop all activities for four months.

After recovering from surgery, I lost most of my gains, gained body fat, and started over again with more knowledge and motivation than ever. I was in a good shape much earlier than I expected, and continued pursuing my best everyday.

Cool Fact

Boás has played electric guitar at his local church for 10 years!

In June 2011, I received a BodySpace message from Bodybuilding.com asking me to assist them in expanding their presence in Brazil by using my pictures and personal story. I can’t express how amazing it felt. I had the opportunity to do a photo shoot with them and was featured in magazine and site ads representing Bodybuilding.com.

During the past two years as part of Team Bodybuilding.com, I’ve been motivated to become my best self and motivate others to achieve their goals and change their lifestyle.

I wanted to get on stage for a long time, but made excuses about my tight schedule with work and school. I realized it would never be easy to compete and decided it was time for me to get on stage.

What workout regimen delivered the best results?

I do 20 minutes of morning cardio every day and increased it to 40 minutes pre-competition.

Amateurs Of The Week

Bodybuilding.com honors amateurs across all categories for their hard work, dedication, and great physiques. Learn how our featured amateurs built their bodies and hit their goals!

What nutrition plan fueled your body?

What supplements gave you the greatest gains?

“Bodybuilding taught me organization, patience, self-esteem, and confidence.”

How did your passion for bodybuilding emerge?

I love building a better me every day, but bodybuilding isn’t only about the body. It’s about health, wellness, and building a strong mind. Bodybuilding taught me organization, patience, self-esteem, and confidence. I also love lifting, which makes it much easier. I enjoy reading about nutrition, supplementation, and training programs.

What or who motivated you to be a bodybuilder?

I always looked up to professional athletes and pro bodybuilders like Arnold and Phil Heath. I’ve never read a book faster than The Arnold Schwarzenegger Encyclopedia of Modern Bodybuilding.

Where did you go for inspiration?

I like watching videos for inspiration. Jay Cutler DVDs are my favorite because he unveils his lifestyle along with his training. You can find lots of inspiration and transformations on BodySpace to get pumped up!

Boás Oliveira
Watch The Video – 4:09

What are your future bodybuilding plans?

I have a dream to move to the United States and compete in the NPC. I don’t know how or if that will happen, but I’d love to compete with the best and earn a pro card.

What is the most important bodybuilding tip?

Be consistent and commit to your goals. Always work hard and be hungry for information. Never stop learning!

Who is your favorite bodybuilder?

I’m a big fan of Jay Cutler. He’s been on top of the game for more than 10 years and accomplished what every athlete dreams of.

How did bodybuilding.com help you reach your goals?

When I first found Bodybuilding.com, I was a skinny boy in high school with a hungry desire to build muscle. Bodybuilding.com was fundamental in my early days. I found everything I was looking for and was educated with many amazing articles and inspiring transformations.

Boás’s Top 5 Gym Tracks

  1. “Parallels” by As I Lay Dying
  2. “Becoming” by Pantera
  3. “This Dying Soul” by Dream Theater
  4. “When Darkness Falls” by Killswitch Engage
  5. “Boneyards” by Parkway Drive
Contest History
  • IFBB Sul Brasileiro 2013 – Men’s Physique 5-foot-10


Recommended For You

Amateur Bodybuilder Of The Week: Paulo Reps Bodybuilding In Portugal!

The gym became more than a hobby when Paulo unlocked the door to serious gains. Get the secret formula that he used to get shredded in Portugal!

Amateur Bodybuilder Of The Week: Tyler Is A Bodybuilding Beast!

Tyler saw a photo of Ronnie Coleman and became fixated with bodybuilding. See how this titan built muscle with authority and set the stage for his pro arrival!

Amateur Bodybuilder Of The Week: Build Mass And Stay At 10 Percent Body Fat!

Brian isn’t afraid to face the reality of bodybuilding and embraces the challenge. Get the intense training plan he used to pack slabs of muscle onto his 6-foot-3, 265-pound frame!

About The Author

Our Amateur Bodybuilder of the Week has the extraordinary qualities to endure the pain and discipline of bodybuilding. Of course, he/she also…

View original post here: 

Amateur Bodybuilder Of The Week: Bo&aacute;s Has Brazilian Brawn!

Posted in Bodybuilding, Diets, Exercises, Nutrition, UncategorizedComments Off on Amateur Bodybuilder Of The Week: Bo&aacute;s Has Brazilian Brawn!

<div id="DPG" webReader="43.9880129092"><h5 class="c7"><a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-day-54.html">Previous</a> | <a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-main.html">Main</a> | <a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-day-56.html">Next</a></h5><p>Arnold's early training in Europe had plenty of carryover to what made him great in America. But it wasn't until he moved to the West Coast in 1968 that the blueprint for his championship physique really began to take shape.</p><p>"In that first year in California, he gained hard muscle in his back, his forearms, triceps, thighs," recalled Joe Weider in "Brothers of Iron." "All over he showed cuts and striations that surprised even Arnold himself, because he used to think only lightweights could be so cut-up. And his calves got so good his bodybuilder buddies admired them like they admired his arms and pecs. People even spread rumors that he had surgical implants. That wasn't plastic—it was sweat, grueling work, pain, patience, belief, courage, character. The muscles were the man—they always are."</p><img src="http://www.bodybuilding.com/fun/images/2014/arnold-blueprint_day55_graphics-1.jpg" width="560" height="370" border="0" class="c8"/><p>For 8 brutal weeks, you've been doing what Arnold did, eating like he ate, and hopefully living life with the same smile and attitude he made. Hopefully, by now you've also realized that it wasn't the hand of fate that took Arnold to the top of the world; it was his commitment to bodybuilding. He isn't just the greatest bodybuilder ever; he's the greatest living proof how this lifestyle can make you better and stronger in everything that you do, inside and outside of the gym.</p><p>"Looking back, it's easy to think it was all a foregone conclusion, that Arnold was destined to reach the heights," Weider writes."But there are no foregone conclusions. Arnold made himself. He built his stardom the way he built his body, never sparing himself. Nobody but Arnold took Arnold to the top."</p><p>This is it: Your final workout. Take it to the top.</p><div id="meal-plan-table"><ul webReader="3.10460251046"><li class="c6" webReader="11">
<p><strong>Technique: Max Effort</strong><br />Pick one exercise and see what you can do for a 1-rep max. To get there, work up to the weight with the following rep pyramid, taking ample rest between each set: 20, 15, 10, 8, 5, 3, 1, 1, 1-rep max.</p>
<br /></li>
<li class="rowBgColor c9"><span class="mpt-images"><a href="javascript:pop('front-squat-clean-grip')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/737/Male/t/737_1.jpg" alt="Front Squat (Clean Grip)" width="53" height="53"/></a> <a href="javascript:pop('front-squat-clean-grip')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/737/Male/t/737_2.jpg" alt="Front Squat (Clean Grip)" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('front-squat-clean-grip')">Front Squats</a></strong><br />Use the max effort method</span></li>
<li class="rowBorderColor c9"><span class="mpt-images"><a href="javascript:pop('barbell-deadlift')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/112/Male/t/112_1.jpg" alt="Barbell Deadlift" width="53" height="53"/></a> <a href="javascript:pop('barbell-deadlift')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/112/Male/t/112_2.jpg" alt="Barbell Deadlift" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-deadlift')">Deadlifts</a></strong><br />3 sets of 5 reps</span></li>
<li class="rowBgColor c9"><span class="mpt-images"><a href="javascript:pop('barbell-lunge')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/41/Male/t/41_1.jpg" alt="Barbell Lunge" width="53" height="53"/></a> <a href="javascript:pop('barbell-lunge')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/41/Male/t/41_2.jpg" alt="Barbell Lunge" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-lunge')">Barbell Lunges</a></strong><br />4 sets of 4 reps</span></li>
<li class="c6">
<h6>Superset</h6>
</li>
<li class="rowBorderColor c9"><span class="mpt-images"><a href="javascript:pop('leg-extensions')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/53/Male/t/53_1.jpg" alt="Leg Extensions" width="53" height="53"/></a> <a href="javascript:pop('leg-extensions')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/53/Male/t/53_2.jpg" alt="Leg Extensions" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('leg-extensions')">Leg Extensions</a></strong><br />5 sets of 20 reps</span></li>
<li class="rowBgColor c9"><span class="mpt-images"><a href="javascript:pop('lying-leg-curls')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/52/Male/t/52_1.jpg" alt="Lying Leg Curls" width="53" height="53"/></a> <a href="javascript:pop('lying-leg-curls')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/52/Male/t/52_2.jpg" alt="Lying Leg Curls" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('lying-leg-curls')">Lying Leg Curls</a></strong><br />5 sets of 20 reps</span></li>
<li class="rowBorderColor c9"><span class="mpt-images"><a href="javascript:pop('standing-calf-raises')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/48/Male/t/48_1.jpg" alt="Standing Calf Raises" width="53" height="53"/></a> <a href="javascript:pop('standing-calf-raises')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/48/Male/t/48_2.jpg" alt="Standing Calf Raises" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('standing-calf-raises')">Standing Calf Raises</a></strong><br />10 sets of 10 reps</span></li>
<li class="rowBgColor c9"><span class="mpt-images"><a href="javascript:pop('cable-crunch')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/163/Male/t/163_1.jpg" alt="Cable Crunch" width="53" height="53"/></a> <a href="javascript:pop('cable-crunch')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/163/Male/t/163_2.jpg" alt="Cable Crunch" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('cable-crunch')">Kneeling Cable Crunches</a></strong><br />4 sets of 25 reps</span></li>
</ul></div><br /><a href="http://www.bodybuilding.com/store/arnold-schwarzenegger-series/blueprint-to-mass-stack.html"><img src="http://www.bodybuilding.com/fun/images/2014/arnold-blueprint_stack_bannerbig-b.jpg" width="560" height="360" class="c10"/></a><h5 class="c7"><a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-day-54.html">Previous</a> | <a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-main.html">Main</a> | <a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-day-56.html">Next</a></h5><br class="c11"/></div><div class="padded-content article-content mod-about-the-author" id="article-about-author" webReader="33.1219512195"><h4 class="article-section-header">About The Author</h4><div class="ata-left-column" webReader="4.85087719298"><div class="ata-author-name"><a href="http://www.bodybuilding.com/fun/other.htm">Contributing Writer</a></div><div class="author-gradient-button"><a href="http://www.bodybuilding.com/fun/other.htm">VIEW AUTHOR PAGE</a></div><p class="ata-author-summary">Check out these awesome articles by some of the best writers in the industry.</p></div><div class="ata-right-column"><div class="ata-author-image-frame"><a href="http://www.bodybuilding.com/fun/other.htm"><img src="images/2013/writer-contributing-writers-sig-new.jpg" alt=""/></a></div><div class="ata-view-all-articles-link"><ul class="bb-chevron-list bold-type"><li><a href="http://www.bodybuilding.com/fun/other.htm#articles" class="bold-type">View All Articles By This Author</a></li>
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Arnold Schwarzenegger Blueprint Trainer Day 55

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Arnold’s early training in Europe had plenty of carryover to what made him great in America. But it wasn’t until he moved to the West Coast in 1968 that the blueprint for his championship physique really began to take shape.

“In that first year in California, he gained hard muscle in his back, his forearms, triceps, thighs,” recalled Joe Weider in “Brothers of Iron.” “All over he showed cuts and striations that surprised even Arnold himself, because he used to think only lightweights could be so cut-up. And his calves got so good his bodybuilder buddies admired them like they admired his arms and pecs. People even spread rumors that he had surgical implants. That wasn’t plastic—it was sweat, grueling work, pain, patience, belief, courage, character. The muscles were the man—they always are.”

For 8 brutal weeks, you’ve been doing what Arnold did, eating like he ate, and hopefully living life with the same smile and attitude he made. Hopefully, by now you’ve also realized that it wasn’t the hand of fate that took Arnold to the top of the world; it was his commitment to bodybuilding. He isn’t just the greatest bodybuilder ever; he’s the greatest living proof how this lifestyle can make you better and stronger in everything that you do, inside and outside of the gym.

“Looking back, it’s easy to think it was all a foregone conclusion, that Arnold was destined to reach the heights,” Weider writes.”But there are no foregone conclusions. Arnold made himself. He built his stardom the way he built his body, never sparing himself. Nobody but Arnold took Arnold to the top.”

This is it: Your final workout. Take it to the top.

Previous | Main | Next


About The Author

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Arnold Schwarzenegger Blueprint Trainer Day 55

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Arnold Schwarzenegger Blueprint Trainer Day 52

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When Arnold started lifting, he admired Reg Park specifically because he was big and rugged. “All my friends were more impressed by Steve Reeves, but I didn’t like him,” he recalls in “The Education of a Bodybuilder.” “Reg Park had more of a rough look, a powerful look, while Steve Reeves seemed elegant, smooth, polished. I knew in my mind that I wasn’t geared for elegance. I wanted to be massive.”

How ironic, then, that what ultimately allowed Arnold to ultimately triumph and stay on top, however, was his shapeliness rather than his size. Frank Zane sometimes gets cited today as the king of aesthetics, but in his day, nobody had lines like Arnold.

“Frank Zane sometimes gets cited today as the king of aesthetics, but in his day, nobody had lines like Arnold.”

“There are a number of bodybuilders around who are as big, and a couple who are bigger,” wrote Charles Gaines of Arnold in “Pumping Iron” in 1974. “More than that, is the perfect balance of everything—biceps to calves, shoulders to waist, thighs to chest, and the detail and clarity of every part. Another thing is the naturalness and grace of his body. Most of the very other big builders, like Lou Ferrigno, who has the greatest size ever but no polish yet, look as if they have been built up with a trowel: the muscles look stuffed and worried into place. But each of Arnold’s body parts, though huge, is subtly refined—as graceful-looking as the hind leg of a thoroughbred racehorse.”

Over the last eight weeks, you’ve been building mass, but Arnold’s plan was about more than that. It was about building muscles as symmetrical as they are strong—what the classic bodybuilders referred to as “finish.” When you’re done with this program in three days, you’ll have to decide whether to build more, or cut down to reveal that finish. But for now, just focus on finishing strong through your final three-day cycle.

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Check out these awesome articles by some of the best writers in the industry.

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Arnold Schwarzenegger Blueprint Trainer Day 52

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Over 40 Amateur Of The Week: ''Gym'' Stands For Get Yourself Moving

QHow did your fitness
journey begin?

The desire for a better body started where it must: in my mind. I was a young mom with three kids and didn’t want to be a chubby wife wearing “mom jeans.” I thought to myself that I wanted to instead feel and look as good as possible for as long as possible. Fast-forward years later, what started as a goal fully bloomed into a lifestyle. I no longer work out merely to look good; at the risk of sounding cliché, I work out to feel good. Plus, the lifestyle really is its own reward.

What workout regimen delivered the best results?

There is no best workout regimen, if you ask me. I just do something for five days a week. I am an 80s chick at heart. One of my favorite things to do is go in-line skating—pretty old-school, I know—but I love what it does for my lower body, and it never gets boring. I don’t mind the looks either!

I encourage others to not always think of exercise as gym time, but as activity time: Just move is what I say!

GYM = (G)et (Y)ourself (M)oving

“I no longer work out merely to look good; at the risk of sounding cliché, I work out to feel good.”

Circuit: 2 rounds

21s Technique: 7 reps of top half of ROM, 7 reps of bottom half ROM, and 7 reps full ROM

Circuit 6 rounds

Amateurs Of The Week Main Page

Amateurs Of The Week

Bodybuilding.com honors amateurs across all categories for their hard work, dedication, and great physiques. Learn how our featured amateurs built their bodies and hit their goals!

What nutrition plan fueled your body?

There are certain habits that work, and always will. Reducing sugar, for example, helps most people in a hurry. When we think of eating “clean,” most people actually eat “pretty clean.” I use an 80-20 balance, meaning that I eat healthy 80 percent of the time. And the other 20? A girl needs to have a little fun!

Specific food types, sizes and portions? I’m not one of those people who goes around measuring and weighing everything I can. To me, that takes you down that dreaded diet road. I’ve never known anyone who can stick with a diet for long. In the end, it takes consistency and common sense to eat in a healthy manner. Have the choice between a grilled chicken sandwich or one that’s breaded and fried? You know what to do. The question is: Do you actually do it?

What does work for me is eating six small meals a day and alternating high and low carb days. I know you’ve heard it before, but it keeps my metabolism, energy levels, and mental mood all positive. Eat small portions of good stuff every few hours. That’s a plan I can stick with easily.

On a typical high carb day, I eat the following:

  • Omelet Omelet
    3/4 cup egg whites, 1 whole egg
  • Oats Oats
    1/4 cup (dry)
  • Protein Shake Protein Shake
    1 serving with 1 tablespoon all natural almond butter

What supplement schedule gave you the greatest gains?

Creatine has by far been the best thing to help me recover from workouts and get muscle gains. Other than that, I must have my morning coffee!

How did your passion for fitness emerge?

My interest was immediate, but my passion developed when I started training others. I truly love being part of a person’s transformation process. They often start off with a frown (because I work them hard), but after a few weeks of sweat and soreness, something happens. There’s a glint in their eyes because they want to be at the gym. They’re excited to check the scales once a week and see their weight improve. They notice that their clothes fit better. They get to buy new clothes. They get to buy new shoes! Yeah, I know that shoe size has nothing to do with it, but a gal deserves new shoes with her new clothes and body…right?

What drives you to
get better?

Not sure that I do get “better,” but I sure get different. Recently I’ve gone through many of my old photos. My body has changed almost as often as my hair color. When I first got serious about lifting, my goal set was to add muscle to my frame. Then when I started doing bodybuilding shows, that goal morphed into becoming more cut and proportioned. Now it’s more about how I feel and doing what I love. I don’t look at my body and think, “Wow, that area needs work; I better get after it.” I come to the gym excited to try new things and have fun. Lately, I have been practicing walking on my hands! Don’t care if it makes me look better or not… it’s just fun!

What aspects about the sport fascinate you?

When I did more shows, it was fascinating for me to see how the body could be manipulated for appearance. Look at a competitor on stage day and then again two weeks later: The difference is astounding. And the weight can change by up to 20 pounds! Cut carbs, cut fat, load carbs, load fat, cut sodium, load sodium, deplete water – it’s really like a science experiment. Seeing how each body responds so differently is even more intriguing!

Now my fascination is about what lasts far beyond the stage lights and ever-smaller show suits. Keeping a healthy body lets me play with my grandchild without tiring. It lets me travel to see my three wonderful kids. It keeps me going when the day is too long and the demands are too many. I’ve learned over the past couple of years that even though we might desire to “do it on our own” that we’re actually doing it through the support of others and our religious beliefs. Lots of people talk about going for a walk as part of a healthy lifestyle? My walk with faith is the most important I’ll ever take and the only one that lasts forever.

What or who motivated you?

Maybe the most life-changing conversation of my life happened as my grandmother’s life ended. She told me to get out there and live life to the fullest, to not miss a thing. Her words changed my life. So I would ask anyone reading this to remember that it’s okay to love the gym, but realize that the gym will never love you back.

Where did you go for inspiration?

I found inspiration in my religious faith. I also find inspiration in rollerblading by the beach, looking up at the moon, or watching tiny spring flowers that signal the coming of summer. It’s hard not to be inspired. To me, inspiration starts with having a grateful heart.

Sometimes I don’t want to work out, but I have found that mental battle cannot be won. The best way for me to handle it is to just go anyway. After working out, I tend to feel better. I always believe that feelings follow actions, not the other way around.

What are your future fitness plans?

The more years I spend doing this, the less I realize it’s possible to really plan. Life changes fast and hard. My only plans are to pray a lot, continue working out, and help others reach their goals.

“Bodybuilding is not for sissies. It isn’t even for tough guys. It’s for tremendously dedicated people who are willing to sacrifice a lot to reach a goal.”

Where will bodybuilding take you?

As I already mentioned, life changes so fast. I honestly have no idea, but I know it’s going to be exciting and fulfilling. It’s already taken me through some of the best and worst years of my life. And I am better for having been a part of it.

What is your most important fitness tip?

Eating right is more important than working out. If you work out like a beast and eat like a pig, it won’t do you much good. Start with a base of healthy eating and then—whatever your choice of exercise—it will count.

If you are looking to be a bodybuilder, just realize your life will change. You will lift six days a week. You will watch everything that goes into your mouth. You might spend more on supplements than your electricity bill. You will be sore and tired many days, but have to push through it at the gym. Bodybuilding is not for sissies. It isn’t even for tough guys. It’s for tremendously dedicated people who are willing to sacrifice a lot to reach a goal. How bad do you want it?

Who is your favorite bodybuilder/fitness athlete?

In my opinion, Laura Combs was a groundbreaking female athlete. She had amazing biceps back when the public wasn’t sure whether a woman should have biceps or not. Despite naysayers, she followed her dreams and didn’t let the drama drag her down. We could all look to her as a role model who paved her own path.

Among the more modern fitness stars, how can you not love Jamie Eason? The girl has a passion for others. She loves her husband, her new baby, her supporters, and her friends. And after all those, she loves fitness. That’s an impressive order of priorities.

How did Bodybuilding.com help you reach your goals?

Without exaggeration, BodySpace helped me reach my goals by being a valuable resource for any question I might have had. Within that community is such a depth of experience and sense of camaraderie that, if you have an issue, someone there has already worked through it and written an article about it. Try it yourself. Type something in the search box and see. It’s hard to get lost in the sometimes confusing world of fitness when you use BodySpace as a resource. It’s just the truth.

The other thing I love about Bodybuilding.com’s site is that there are countless articles and examples of different ways to train. Some people like to lift heavy. Others like cardio. Still others are more into yoga and flexibility. If you ever get bored, simply search around the site to find something fresh and motivating.

Gina’s Top 5 Gym Tracks

  1. “Colourless Colour” by La Roux
  2. “Bloodstream” by Stateless
  3. “Too Close” by Alex Clare
  4. “You My Everything” by Ellie Goulding
  5. “Take Me With You” by Serge Devant
Competition History
  • 1999 NPC National Championship
  • 2003 NPC Junior Championship
  • 2003 NPC Junior Championship
  • 2003 NPC USA Championship
  • 2003 NPC National Championship
  • 2004 NPC Junior National Championship
  • 2005 NCP Junior USA Championship
  • 2006 Shannon Dey Classic
  • 2007 NPC Junior National Championship
  • 2008 Flex Arnold Classic Model Search
  • 2009 NPC National Championship
  • 2011 Fitness Universe Weekend Miami
  • 2011 Top 10 Fitness Universe Las Vegas
  • 2012 Fitness Universe Weekend Miami
Photography Credits
  • Eva Simon Photography


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About The Author

Our Amateur Bodybuilder of the Week has the extraordinary qualities to endure the pain and discipline of bodybuilding. Enter here and win!

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Over 40 Amateur Of The Week: ''Gym'' Stands For Get Yourself Moving

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Apply Here To Be A Transformation Of The Week!

Body Transformation: Yalanda Baldon Battled Adversity With Training Intensity!

Why I decided to transform

I was a heavy girl growing up. I always felt unlucky and insecure in the shadow of my older sister who, in my view, was perfect. I had thick glasses, was heavyset, and had gaps in my teeth. My sister always tried to lift me up, but it was my personal battle.

In 2004, I moved from Boston, Mass., to Las Vegas, Nev., as a single mother with a newborn and nearly weighed 300 pounds. I got a job at an upscale hair salon and overheard that a few hires, including me, didn’t have the look. That was one of many incidents I recall during that time.

I always covered up my body by wearing a jacket and lots of black clothing, even in the middle of summer in Las Vegas. I never wanted attention and didn’t want people judging me. Finally, I couldn’t be a prisoner in my own body anymore and decided to change.

My life is drastically different now. I don’t hide in the shadows anymore. I came out of a shell and feel alive and present. I feel confident and love myself.

Before

After

AGE 24 / HEIGHT 5’7″ / BODY FAT 35%

AGE 29 / HEIGHT 5’7″ / BODY FAT 8%

Post To Fitboard

How I accomplished my goals

I didn’t know anyone when I moved to Las Vegas and decided to join Gold’s Gym after seeing an ad for a low monthly fee. There was also daycare for my child. It was exactly what I needed. I started running on the farthest treadmill from others every day.

A guy used to walk by and ask why I only did cardio. I told him I didn’t want to be bulky. I eventually became a regular and made friends with a pro bodybuilder who took interest in my goals after seeing my dedication to lose weight. He introduced me to weightlifting and said I had to lift to sculpt or I would have loose skin. He also dedicated time to train me, never thinking I would compete one day. I fought with him about weights because I thought I’d get bigger, but I lifted anyway.

I started training during my free time and wanted to get in shape like I wanted to breathe. My trainer wouldn’t give up on me and would go nuts if I made excuses, which rewired my way of thinking.

My first show was the 2011 Muscle Mania Fitness Universe. I was scared but committed. I booked a flight and a hotel, registered for the show, and destroyed my comfort zone. It was the most amazing experience of my life. I bawled when I left off the stage in front of many people with no jacket to hide behind. I’ve been hooked since.

Apply Here To Be A Transformation Of The Week!

Apply Here To Be A Transformation
Of The Week!

Bodybuilding.com honors people across all transformation categories for their hard work and dedication. Learn how our featured transformers overcame obstacles and hit their goals!

Supplements that helped me through the journey

Diet plan that guided my transformation

I drink a gallon of water per and eat every three hours.

  • Tilapia Tilapia

    6 oz

  • Green Salad w/ Balsamic Vinegar Green Salad w/ Balsamic Vinegar

    2 servings

Training regimen that kept me on track

What aspect challenged me the most

My biggest challenge to this day is my diet. I love working out and don’t have problems going to the gym, but I love food. I can’t have cheat food in the house during contest prep. When I’m not competing, my weight fluctuates. I’m still working to avoid slipping away from my contest weight.

My future fitness plans

I’m now an ISSA certified personal trainer and will compete at the 2014 Jay Cutler Desert Classic on April 19, 2014, at the Palms Casino in Las Vegas. I hope to gain pro status. Going pro and becoming a face of inspiration for people who feel it’s impossible to transform is my dream. I also want to compete overseas.

“Go to fitness expos, read fitness magazines, and make likeminded fitness friends to hold you accountable.”

Suggestions for aspiring transformers

Commit to leave your comfort zone and don’t fear defeat. Envision change and take steps toward your goals every day. You will transform if you dedicate to it, stay hungry, and engage in the lifestyle.

Go to fitness expos, read fitness magazines, and make likeminded fitness friends to hold you accountable. Enjoy the journey and fall in love with yourself.

How Bodybuilding.com helped me reach my goals

Bodybuilding.com has everything I need for fitness, dieting, workouts, inspiration, and more. It helps me stay updated on new fitness supplements. I met awesome competitors on Bodybuilding.com and received great tips and awesome compliments.

My favorite area of the site is the contest photos. It’s the best one-stop shop in the fitness world.

Yalanda’s Top 5 Gym Tracks

  • “Partition” by Beyonce
  • “Where Have You Been (Remix)” by Rihanna
  • “Wait For A Minute” by Tyga ft Justin Bieber
  • “Pop That” by French Montana
  • “I’m Different” by 2 Chainz

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About The Author

Have you made a dramatic change either by gaining muscle or by losing all the weight you have been hoping for?

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Body Transformation: Yalanda Baldon Battled Adversity With Training Intensity!

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