BODYBUILDERS, NOW AND THEN

MR OLYMPIA 202 POUNDS..

Last year Kevin English beat David Henry to capture the 202 title, evening the score between the two rivals at one apiece. The battle in ’09 was fierce and both athletes left it all out on the stage – but that was then. This is a brand-new year with eight 202 shows that will culminate at the third annual 202 Showdown on Olympia Weekend.
Now the question is: Can anyone crash the Henry/English 202 party? Mark Dugdale, Flex Lewis, Tricky Jackson and Kris Dim are sure to have something to say about it.
202-and-under shows:
Phoenix Pro (Phoenix)
Europa Show of Champions (Orlando)
NY Pro (New York)
Pro Bodybuilding Weekly (Tampa)
Europa Battle of Champions (Hartford)
Jacksonville Pro (Jacksonville)
Europa Super Show (Dallas)
John Simmons 202 (Detroit)
Contest rules:
Eligibility: Top 3 placing at a 2010 IFBB Pro League 202-under contest
Competitors eligible for both the Mr. Olympia and 202 Showdown may compete in one show only. No crossovers allowed
Judging and individual posing to take place September 25, Saturday afternoon, at Olympia Expo, Las Vegas Convention Center, South Hall
All competitors will be announced on stage Saturday night during the Mr. Olympia finals
Top 5 posedown and awards ceremony Saturday night during Mr. Olympia finals
For more information, please e-mail 202ShowDown@MrOlympia.com.
2010 202 Showdown Qualified
Country
Ahmad, Ahmad
Sweden
Arntz, Jason
USA
Correa, Eduardo Da Silva
Brazil
English, Kevin
USA
Feroce, Seth
USA
Gee, Daryl
USA
Henry, David
USA
Horvath, Jaroslav
Slovakia
Jackson, Tricky
USA
McQuay, Stan
USA
Molines, Luc
France
Namat, Steve
Hungary
Ojex, Bola
Nigeria
Raymond, Jose
USA
Shabazz, Roc
USA
Valentino, Mike
USA

2010 mr olympia

2010 mr olympia .... super size guys

2010 Mr. Olympia Qualified
Country
Alves, Troy
USA
Alvisi, Mark
USA
Anthony Jr., Melvin
USA
Bautista, Francisco
Spain
Cutler, Jay
USA
Fankhouser, Erik
USA
Freeman, Toney
USA
Greene, Kai
USA
Haley, Marcus
USA
Heath, Phil
USA
Jackson, Dexter
USA
Jackson, Johnnie
USA
James, Dennis
USA
Martinez, Victor
Dominican Republic
Mishin, Evgeny
Russia
Nunn, Edward
USA
Obiad, Issa Ibrahim
UAE
Piotrkowicz, Robert
Poland
Richardson, Craig
USA
Rockel, Ronny
Germany
Warren, Branch
USA
White, Ben
USA
Wilmore, Bill
USA
Winklaar, Roelly
Netherlands
Wolf, Dennis
Germany
Yamagishi, Hidetada
Japan
2009
Jay Cutler
Las Vegas, NV
2008
Dexter Jackson
Las Vegas, NV
2007
Jay Cutler
Las Vegas, NV
2006
Jay Cutler
Las Vegas, NV
2005
Ronnie Coleman
Las Vegas, NV
2004
Ronnie Coleman
Las Vegas, NV
2003
Ronnie Coleman
Las Vegas, NV
2002
Ronnie Coleman
Las Vegas, NV
2001
Ronnie Coleman
Las Vegas, NV
2000
Ronnie Coleman
Las Vegas, NV
1999
Ronnie Coleman
Las Vegas, NV
1998
Ronnie Coleman
New York, NY
1997
Dorian Yates
Los Angeles, CA
1996
Dorian Yates
Chicago, IL
1995
Dorian Yates
Atlanta, GA
1994
Dorian Yates
Atlanta, GA
1993
Dorian Yates
Atlanta, GA
1992
Dorian Yates
Helsinki, Finland
1991
Lee Haney
Orlando, FL
1990
Lee Haney
Chicago, IL
1989
Lee Haney
Rimini, Italy
1988
Lee Haney
Los Angeles, CA
1987
Lee Haney
Gothenburg, Sweden
1986
Lee Haney
Columbus, OH
1985
Lee Haney
Brussels, Belgium
1984
Lee Haney
New York, NY
1983
Samir Bannout
Munich, Germany
1982
Chris Dickerson
London, England
1981
Franco Columbu
Columbus, OH
1980
Arnold Schwarzenegger
Sydney, Australia
1979
Frank Zane
Columbus, OH
1978
Frank Zane
Columbus, OH
1977
Frank Zane
Columbus, OH
1976
Franco Columbu
Columbus, OH
1975
Arnold Schwarzenegger
Pretoria, South Africa
1974
Arnold Schwarzenegger
New York, NY
1973
Arnold Schwarzenegger
New York, NY
1972
Arnold Schwarzenegger
Essen, Germany
1971
Arnold Schwarzenegger
Paris France
1970
Arnold Schwarzenegger
New York, NY
1969
Sergio Oliva
New York, NY
1968
Sergio Oliva
New York, NY
1967
Sergio Oliva
New York, NY
1966
Larry Scott
New York, NY
1965
Larry Scott
New York, NY

CUIDADO CUANDO ENTRENAS

hola queria aconsejar atodo los chicos que estan en el fiscoculturismo que tengan cuidado cuando hacen ejercicio.. yo he entranado por 10 años y jamas me habia pasado lo que me paso a se unos meses... un dia estaba entrenando con unos amigos. ese dia era dia de entrenar elpecho la cosa fue que tube un desgarre el dolor era demasiado casi lloro pero me tome unas pastillas y se me quito la cosa es que hasta el dia de hoy no me lo he operado y medio deprimido por que no puedo entrenar el pecho por esa razon.. alguien de ustedes ha pasado por lo mismo o se lastinmado otro grup muscular..?

COMO CONSTRUIR UN CUERPO MUSCULOSO.?SABES ENTONCES COMPARTELO CON TODOS

he visto mucho chisco en el gym entrenando por años sin ver resultados.. por que sera? bueno puedes ser por que no entenan bien,no toman encuentra que lo que comen es lo mas importante y que no descansan lo suficiente. ... si alguien mas sabe que otras cosas ayuda para mejor el rendimiento en elgym. compartalo con el resto plz

supplementation and training

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Top 7 Best Pieces of Bodybuilding Training Equipment for Home Gyms

If you are a highly motivated bodybuilder then you can get awesome results from bodybuilding training at a home gym. The benefits of doing so are that you have no crowds, it takes no time to get to the gym, you can wear whatever you want, train anytime and listen to any music you like. Now the question becomes: What equipment is necessary for a good home gym? Listed below, with #1 being the most important, are the pieces that you will need in order to be a successful home gym bodybuilder.
1. Adjustable DumbbellsAdjustable dumbbells are the most important piece of equipment for your home gym. Dumbbells are versatile and allow for a wide range of exercises to be performed. In addition, exercises performed with dumbbells produce the greatest results as the body has to use an impressive amount of muscle fibers just to stabilize them. My favorite sets are the PowerBlocks and the IronMaster Quick-Lock Dumbbells as these save space and are easily adjustable.
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zSB(3,3)
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2. Olympic Barbell SetAn Olympic Barbell set would be the second piece of equipment that I would get for a home gym. With a barbell you can perform some pretty heavy exercises in addition to adding variety to your workout routines.
3. Adjustable Bench With Leg Extension/Leg Curl AttachmentAn adjustable bench in essential for long term home gym training. While barbells and dumbbells will get you far, the adjustable bench now gives you the ability to do incline bench presses, seated dumbbell shoulder presses, incline curls, leg extensions, leg curls, and a whole range of other free weight exercises. Also, if you get one with a pulldown bar attachment you can pretty much do almost every exercise there is available.
4. Adjustable Squat Rack with Chin-Up BarAs you get more advanced, dumbbell squats will no longer cut it as you’ll be too strong for your set of dumbbells. This is the time to add a squat rack to your arsenal. With an adjustable squat rack you can perform some pretty heavy exercises as you can self spot yourself by adjusting the safety bars on the side to a height that will catch the bar and protect you should you fail to be able to lift it. Also with the chin-up bar you can start working on getting an even bigger back.
5. Dip StationFor a massive chest and powerful triceps, the dip station is king. Once you get to the advanced level, this piece of equipment has to become a permanent fixture in your home gym.
6. Standing Calf Raise MachineFor a while you'll be able to get away with one legged dumbbell calf raises and barbell calf raises on the squat rack. However, in order to get enormous calves, a standing calf raise machine is really useful. Mine is loaded with free weights so I always have 1000 lbs on it. Because of the calf block on the machine, I can get a full stretch and a full contraction, which are absolutely necessary for complete calf development.
7. Miscellaneous ItemsWhile the items mentioned above are the most essential, you can also buy other smaller items in order to add variety into your workouts. For instance, you can buy a single handle for your lat pulley so that you can do one-arm cable crossovers, high pulley rows and cable biceps curls. You can also get an e-z bar to work arms with a more comfortable grip. Also an exercise ball is the best abdominal piece of equipment that you can get so I would make that part of my home gym from the get go.
Suggested Reading
How To Achieve Bodybuilding Results
Beginner's Bodybuilding Workout Routine
Home Gym Bodybuilding Training Routines
Other Related Resources & Guide Picks
Advanced Body Sculpting Routine Using Supersets
Gain New Muscle Weight Using the 10 Sets of 10 Reps Bodybuilding Training Method
Gain New Muscle Weight Using the 5 Sets of 5 Reps Bodybuilding Training Method
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Start Out With A Beginner's Bodybuilding Workout Routine And Diet

Many times beginning bodybuilders make the mistake of using the routines of professional bodybuilders featured on magazines, when instead they should be using a routine that is geared towards their level. A good beginning routine that uses minimum equipment (namely a pair of dumbbells and a bench) is the following: NOTE: In order to get the most out of your routine you need to start easing at this time into a bodybuilding diet as well. Please take a look at my article Easing Into a Bodybuilding Diet in order to learn how to do that. 3 Days A Week Full Body Routine: (Perform on 3 non-consecutive days such as Mon/Wed/Fri) 75 Degree Incline DB Bench PressDB Bench Press One Arm Rows DB Pullovers Bent Over Lateral Raises DB Upright Rows Dumbbell Curls Overhead Triceps Extensions Leg Extensions DB Squats DB Lunges (Press with heels)Lying Leg Curls Calf Raises NOTE: DB = Dumbbell How to Progress:Perform 2 sets of each exercise for 10-12 reps and rest 1 minute in between sets. Move up to 3 sets after 4 weeks. At 2 sets per exercise the routine lasts 45 minutes if you rest 1 minute in between sets. At 3 sets it lasts 60 minutes. Do cardio on the days off (20-30 minutes) and also do abs (4 sets of Leg Raises and swiss ball crunches for 15-40 reps). Beginner's Bodybuilding Diet If like most people you are eating once or twice a day or relying on fast foods to get by, then a bodybuilding diet may be absolutely different to what you are used to. If this is the case, then it is best to follow the steps provided in my article Easing Into A Bodybuilding Diet so that you slowly start changing your eating habits into the ones required to be successful at bodybuilding. For more information on Bodybuilding Diets you can also take a look at my Introductory Guide To Bodybuilding Diets.
1
Consult Your Doctor And Get A Physical
2
Ask Your Doctor To Check Your Hormonal Levels
3
Once You Get Your Doctor's Clearance You Need To Select A Gym
4
5
Graduate To An Intermediate Bodybuilding Routine
6
Graduate To An Advanced Program
7
Consider Using Advanced Bodybuilding Supplements

Mussels Stewed

Mussels Stewed with Apple & FennelFrom: EatingWell
Apples and fennel pair beautifully in this dish.
Servings: 2 servings
Prep: 35 mins
Total: 40 mins
Rated : Not yet rated
Rate and Comment

Ingredients
2 teaspoons walnut oil, or canola oil
1 tart green apple, such as Granny Smith, cored and thinly sliced
1 small bulb fennel, quartered, cored and thinly sliced
1 small onion, thinly sliced
2 teaspoons fresh thyme, or 1/2 teaspoon dried
1 teaspoon minced fresh sage, or 1/4 teaspoon dried
1/4 teaspoon ground nutmeg
1/2 cup vegetable broth, or chicken broth
1/4 cup dry vermouth, or dry white wine
2 pounds mussels, scrubbed and debearded (see Note)
Directions
1. Heat oil in a large saucepan over medium heat.
2. Add apple, fennel and onion. Cook, stirring frequently, until softened, 6 to 8 minutes.
3. Stir in thyme, sage and nutmeg. Cook, stirring, until fragrant, about 30 seconds.
4. Pour in broth and vermouth (or wine), stirring to scrape up any browned bits. Bring to a simmer.
5. Add mussels and stir to combine. Return to a simmer. Cover, reduce heat and simmer until the mussels open, 6 to 8 minutes. Stir; discard any unopened mussels before serving.
Tip:Note: To debeard a mussel: Hold the mussel in one hand. Firmly pull out the black fibrous "beard" from the shell.
Nutrition Facts
Calories 310, Total Fat 9 g, Saturated Fat 1 g, Monounsaturated Fat 2 g, Cholesterol 48 mg, Sodium 494 mg, Carbohydrate 29 g, Fiber 6 g, Protein 23 g, Potassium 770 mg. Daily Values: Vitamin C 50%, Iron 40%. Exchanges: Fruit 1,Vegetable 2.5,Lean Meat 3.Percent Daily Values are based on a 2,000 calorie diet
More Great Recipe Ideas from EatingWell
25 Dinners Ready in Under 20 Minutes
23 Quick and Healthy Chicken Recipes
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Grab and Go Breakfasts

What Are You Talking About

Most of you have heard the terms type one and type two muscle fibers, also known as fast twitch and slow twitch, but do you really know what those two terms are referring to? Which type dominates your physique?

By: Wayne Mercer
Most of you have heard the terms "type one" and "type two" muscle fibers, also known as "fast twitch" and "slow twitch" - but do you really know what those two terms are referring to?
In general, the two terms refer to the two types of muscle fibers present in every mammal, which are responsible for the composition of the muscle. The two types of muscle fibers are as inverse in physiological properties, as they are in the performance that the two yield.
RELATED ARTICLE

Slow & Fast Twitch Muscle Fibers. In this article you will learn that the higher the reps, the more slow twitch fibers you work and the lower the amount of reps, the more fast twitch fibers you work and much more... [ Click here to learn more. ]
By now you're probably wondering which type of muscle dominates your physique. There is actually a very simple way to tell whether you are made up of white or dark meat...
So, What Are You Talking About?
I refer to the two as white and dark meat because that's actually what the two are! Perhaps one of the main differences is the difference in the rate of full contraction for the two different types of muscle.
"The full contraction rate for a Type One musclefiber is about 150 milliseconds..."
It takes about 2½ times longer for a type one fiber to fully contract, when compared to the full contraction rate of type two fibers. The full contraction rate for a type one muscle fiber is about 150 milliseconds, while that of a type two is about 65 milliseconds.
RELATED ARTICLE

Muscle Fibers: How Do They Differ? The body is composed of different groups of muscles and each person has a unique composition of muscle tissue. Learn more about the 3 different muscle fibers and how they build differently depending on the sport. [ Click here to learn more. ]
Type Two (Fast Twitch) = White Meat
I will explain a little more about type two muscle (fast twitch) fibers first. Type two fibers are able to exert more force and greater energy, but with much less endurance than type one muscle.
Fast twitch muscle fiber is also more complex than type one. There are actually two different types of type two muscle fibers:
Type IIa
Type IIb
The only difference between the two is that Type IIa have more endurance than the Type IIb variety.
Nevertheless, no matter what version of type two muscle you are talking about, type two muscle fibers are also larger than type one, and respond better to resistance training than the type one fiber.
This is why many people are able to train and become stronger, but stay literally identical in size. So if you excel at short burst or sprinting type activities, then you are probably a white meat bird.
RELATED ARTICLE

Training To Maximize Your Muscle Fiber Types! Your muscles are made of 2 different types of fibers. Find out what they are, what your personal fiber make-up is and how to train for maximum results. [ Click here to learn more. ]
Type One (Slow Twitch) = Dark Meat
Type one muscle (slow twitch) is not capable of the type of force exerted by type two fibers, but retains endurance well beyond that of the type two (fast twitch) muscle fiber.
Type one muscle is the darker of the two types because of the additional oxygen, mitochondria, and myoglobin (oxygen carrier in muscle) it contains.
Mitochondria One of the major organelles of the human cell.
Mitochonidria: The spherical or elongated organelles in the cytoplasm of nearly all eukaryotic cells, containing genetic material and many enzymes important for cell metabolism, including those responsible for the conversion of food to usable energy. Also called chondriosome.
These are the three factors (oxygen, mitochondria, & myoglobin) which are responsible for the performance characteristics of the muscle fiber as well. This is also the reason a bird possesses both white and dark meat; they have two types of muscle fibers as well!
This Is For The Birds
Humans, not unlike our feathered friends, are made up of mostly type one fibers in the areas that are responsible for doing endurance type of work - the most common area of type one fibers being the calves and lower legs. The type one fiber is also smaller than that of the type two.
I personally didn't realize how much type one muscle fiber I have (in my arms of all places!), until my recent workout partner of 175 lbs began to stack on more plates than I do while doing curls. I even have an extra 1.5" in my arms than he does! So if your endurance overshadows your strength, then you are more than likely a dark meat bird!
RELATED ARTICLE

Muscle Physiology - Oh Those Crazy Muscles! Muscle Physiology and the various lumps on a persons body. What are they you ask? Well let's take a look inside these lumps and see what they are made of. [ Click here to learn more. ]
The fact of the matter is that genetics plays the primary role in what type of fiber makes up your muscle composition, and we are actually neither a strictly white meat bird nor a strictly dark meat bird. What type of fiber dominates your muscle is as dependent on genetics as height, eye, or hair color. There is some hope though...
Research leads us to believe that participating in exercises or sports that rely on a certain type of fiber can lead to an increase of that particular fiber's development.
Although the increase in fiber development isn't equal to the amount of effort put into the cause, you will gain some of the fiber type desired. Once again, there is always a genetic plateau.
What's A Plateau?A level of attainment or achievement in weight loss or bodybuilding where one gets "stuck in a rut", barring further progress or noticable results. As obvious as it may seem, if you continue to do the same thing, you will continue to get the same results. Click here for tips on breaking through plateaus.
Thanks
As always, I hope that you have enjoyed this rather intriguing article or, at the very least, educational article - and if you have any questions, please let me know. All emails are welcomed, and I will get back to you with all possible speed!
Thanks,
Wayne MercerCMERCER@hot.rr.com
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Related Articles Muscle Physiology - Oh Those Crazy Muscles! Skeletal Muscle Anatomy & Physiology. Training To Maximize Your Muscle Fiber Types!

BODYBUILDER

Muscle Physiology and the various lumps on a persons body. What are they you ask? Well let's take a look inside these lumps and see what they are made of.

By: Eric Broser
When the average person takes a look at a bodybuilder all he sees is a series of lumps and bumps of varying shapes and sizes.
Upon inspection he/she may find these odd protrusions to be fascinating, cool, or perhaps grotesque, maybe even a little intimidating. But little does he know how complex and intricate all these "lumps" really are!
Let's take a look inside these lumps, see what they are made of and what we can do to make them bigger and stronger.
What Are These Lumps Made Of?
Ok, first let me stop calling them lumps or bumps and refer to them more properly as skeletal muscles, or just muscles for short.
Muscle is composed of bundles of muscle fibers or myofibers. Each fiber is composed of myofibrils, which, in turn, are composed of myofilaments. The myofilaments are made up of two proteins called myosin and actin. The myosin and actin act within the smallest functional unit of muscle, the sarcomere, to produce a contraction.
Back Next Muscle Structure.
It is the myosin protein, however, which holds the key to the differences in muscle fiber types. (Complicated lumps these muscles, aren't they!) In general, there are four different fiber types in skeletal muscle. These four include:
Type I, also known as slow-twitch or slow fibers
Type IIA
IID
IIB, also known collectively as fast-twitch or white fibers
Speed, Size & Endurance:
Type I are the slowest, smallest, and have the highest level of endurance of all the fibers. Next come the Type IIA, IID, and finally the Type IIB, which are the fastest, largest, and least endurance oriented in the group.
Muscle Contraction:
As you contract a muscle, you'll recruit those muscle fibers in a specific order. The smallest (lowest threshold) fibers, the Type I, are recruited first.
As the speed or force of contraction is increased, you will sequentially recruit the Type IIA, IID, and IIB muscle fibers. However, to recruit the Type IIB fibers it may take over 90% of a maximal contraction!
Fiber Concentrations:
RECOMMENDED ARTICLE

Muscle Fibers Our body is composed of many different groups of muscles and each person has a unique composition of muscle tissue in their body.
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All people are born with these muscle fiber types. Most muscles contain almost an even split of slow (Type I) and fast (Type II) fibers.
There are a few exceptions, however, as the soleus muscle of the calf is prominantly slow twitch, while the gastrocnemius muscle and the hamstrings are prominantly fast twitch.
Also, individuals on opposite ends of the athletic spectrum like sprinters and marathon runners for example, may possess a higher percentage of one fiber type.
What Does This Mean To Bodybuilders?
Well, in order to obtain maximal muscle size we must regularly train all of our muscle fibers. A combination of bodybuilding (higher and lower rep), powerlifting, and even a little Olympic-style lifting may be best. Bodybuilding seems to stress the Type I and IIA fibers, while the IIB fibers may be best stimulated through powerlifting and Olympic lifting.
The IID fibers are perhaps stressed equally by all three forms of training. I believe that the key to long term progress in bodybuilding can be summed up by one important word: Variation!
Mix It Up!
Doing the same three sets of 8-12 reps over and over will help you to a point. But after that, make a change! By selectively alternating your:
Training volume (total sets/reps)
Training intensity (weight lifted)
Training techniques (forced reps, pre-exhaust, supersets, drop sets, etc.)
Forced Reps Video Guide:
Windows Media Player (376 KB)
Real Player (512 KB)
Mpeg (1.1 MB)
Super Set Video Guide:
Windows Media Player (401 KB)
Real Player (547 KB)
Mpeg (1.2 MB)
Drop Set Video Guide:
Windows Media Player (376 KB)
Real Player (512 KB)
Mpeg (1.1 MB)
Training tempo (rep speed)
Rest between sets
Bodypart arrangement, etc.
You're also more likely to avoid injuries and overtraining and therefore maximize your gains. As long as the stimulus presented to your muscles is novel and taxing, they will continue to adapt accordingly.
Just remember that your muscle fibers are not static entities, they are dynamic and malleable. Therefore you yourself should not be static - don't do the same thing over and over and expect a different result.
Don't get stuck in just one type of training program! Be creative! Be dynamic! Your muscles will reward you with continuous gains in size, strength, and endurance.
Now, go get to work on those "lumps!"
Eric Broser
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Get big

Muscle Building Supplements Made Easy!
"Ahhhhhhh! I need to build muscle quick, but there's 50 million freakin' different products out there and I don't know where to start!" If this sounds vaguely familiar to something you've heard yourself mutter, you're not alone! We get e-mails and phone calls from customers all the time asking for our advice in choosing the right products to help them gain muscle quickly and effectively.
First of all, you don't necessarily need supplements to gain muscle. However, they will definately help you build muscle a lot quicker. Supplements are simply tools to increase your muscle building potential. Read Big Cat's articles on nutrition and supplementation for more in-depth information. Most people start out with a multi-vitamin, protein, and creatine.
First off, there are several types of supplements that make muscle grow, recover, and rebuild faster. Here's a list of the top supplement types people use to produce the best results:
Protein
Creatine
Glutamine
Multi-Vitamin
Natural Test Booster
HMB
Growth Hormone
NO (Nitric Oxide)
Anti-Estrogens
Protein Bars
Amino Acids
Methoxy, Ecdy
ZMA
Already know what you want? View all muscle building products by category.
Choose A CategoryProteinCreatineGlutamineMulti-VitaminNatural Test BoostersHMBGrowth Hormone BoostersNO (Nitric Oxide)Anti-EstrogensProtein BarsAmino AcidsMethoxyEcdyZMAOther
With all these different types to choose from, what should you take to most effectively aid in the muscle building process? Let's start by explaining each one of these types so you have a better understanding of what to expect from each of them.
NOTE: To sort product by price, servings and more, simply click the VIEW ALL links in each category.
Featured Muscle Building Product
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Protein Products
Protein is made of amino acids. Amino acids are the basic building blocks of muscle. Therefore, protein is an essential ingredient for muscle building. You can't build muscle without it! You will want to take in about 1-2 grams of protein per pound of bodyweight throughout the day. So an average person who weighs 150 lbs would want to consume between 150 and 300 grams of protein in a day. Protein shakes and bars are convenient and provide high quality protein.
There are several forms of protein including: Whey, Soy, Egg, and Casein. So which kind is best? Well that depends on how and when you want to use them. View our in-depth articles on this subject
Whey - Basically, whey protein is awesome for post-workout supplementation because that's the time when your body needs protein the most, and whey is digested very quickly (about 30 minutes). View all Whey products.
Casein - Casein, on the other hand, is digested very slowly (over 2 - 7 hours). This means it's great to use a protein supplement with casein before bed because the longest time your body goes without protein is during the night while you are sleeping. View all Micellar Casein products.
Egg - Egg protein (albumen) digests at a medium pace (1.5-3 hours) so it's a good anytime protein to provide a good sustained release of aminos to the body. View all Egg Protein products.
Soy - Soy protein is the vegetarian's friend because it's one of the only complete protein sources derived from plants. Soy is a good overall protein, although it's not as effective in terms of absorbtion as whey or egg albumen. Additionally, soy has many recognized health benefits for women. View all Soy products.
Blends - Either protein supplements are straight whey, soy, egg, or casein; or they are a combination of any or all of these kinds of proteins. What can a blend of proteins offer that a straight protein cannot? Basically, different rates of digestion. This means you can take a blended protein any time to get quick, medium, and prolonged absorption of protein. ProM3 is one of the best in the blended proteins category.
Low Carb - Of the many protein supplements, the two other main categories are weight gainers and low carb protein shakes and bars. These two are on opposite spectrums of each other. Yep, you guessed it low carb protein shakes are good for those dieting or trying to lose or maintain weight. View all Low Carb products.
Weight Gainer - Weight gainers are high calorie protein products that are great for people who are looking to bulk up. If you are having trouble gaining weight, taking in extra high quality calories will usually do the trick. View all Gainer products.
Top 5 Sellers
Optimum 100% Whey Protein
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BSN Syntha-6
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Optimum 100% Casein Protein
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Gaspari Nutrition MyoFusion
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CytoSport Muscle Milk
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Creatine
Creatine works very well for increasing muscle mass. It is naturally occurring in the body. It's safe and very effective for anybody, especially if you've never used it before. We have tons of great articles on creatine, so you can become an overnight expert on it! The basics behind it are this: it increases ATP (the main energy source muscles use for explosive power) availability so that you can perform more reps and sets and lift more weight, consequently growing more muscle tissue. Creatine should be cycled. Many have found great results taking it for four weeks, followed by one to two weeks off. There are quite a few different types of creatine which you can view by top sellers. For example, there is pure creatine monohydrate, liquid creatine, micronized creatine and many more.
Okay, so now your head's spinning with different creatine products and types. What's best? The creatine supplements with built in dextrose, aminos and other goodies are probably the best, but cost-effectively a good micronized creatine taken with grape juice wouldn't be a bad choice. Take creatine post-workout.
Top 5 Sellers
USPlabs Jack3d
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BSN NO-Xplode
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Gaspari Nutrition SuperPump250
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Higher Power Micronized Creatine
[ View Product ]
Optimum Micronized Creatine Powder
[ View Product ]
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Glutamine
L-Glutamine is the most abundant amino acid found in muscle tissue. It helps prevent muscle wasting and improves recovery. The better and quicker you recovery, the sooner and harder you can hit it in the gym! Glutamine is safe to take year-round. Some of our favorites are listed below.
Glutamine should not be taken at the same time as creatine because they compete for receptors to be absorbed. Take glutamine pre-workout and creatine post-workout.
Top 5 Sellers
Optimum Glutamine 1000 Caps
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MHP Glutamine-SR
[ View Product ]
Optimum Glutamine Powder
[ View Product ]
4Ever Fit L-Glutamine
[ View Product ]
Cheap Supplements Glutamine
[ View Product ]
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Multi-Vitamins
You can't forget about this! It seems so basic and simple, but it's very important! If you are deficient in even one vitamin or mineral, your gains can really be hampered. A good multi-vitamin is a must for the best gains in muscle mass, not to mention good health.
People who are working out need more vitamins than the average couch potato, so your supermarket brands won't cut it.
Some of the best ones for bodybuilders and athletes are below.
Top 3 Sellers
Optimum Opti-Men
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Universal Animal Pak
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AST Multi Pro 32X
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Natural Testosterone Boosters
Raising your testosterone helps you to gain muscle, enhance your mood, maintain a healthy libido, and more! Steroids do a great job of raising test levels, but they are not legal for use. These all-natural products would be perfect for you!
You can also use these natural products when you are off of your prohormone cycle.
This category includes popular products with ZMA, Tribulus, and much more.
Top 3 Sellers
Optimum ZMA
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Universal Animal Stak
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MHP T-Bomb II
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Anabolic Flavones (Methoxy, Ecdy)
Methoxyisoflavone and Ecdysterone are the latest advancements in supplementation for anabolic gains. They are non hormonal flavones that naturally increase protein synthesis, nitrogen retention, and muscle growth. They work very well taken in conjunction with protein because they increase the absorption of protein. Some companies even combine the Methoxy into the protein for you.
The most popular supplements with these ingredients are below.
Top 3 Sellers
Gaspari Nutrition SuperPump250
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Universal Animal M-Stak
[ View Product ]
SciFit EcdySterone 300
[ View Product ]
View All In This Category - Ecdy Or Methoxy
Amino Acids And BCAAs
Amino acids are the building blocks of protein. Bodybuilders can especially benefit from supplementing amino acids because they aid in repair, growth, and development of muscle tissue. Among the most beneficial and effective supplements in any sports nutrition program are branched chain amino acids. These are the essential aminos leucine, isoleucine, and valine. If you are looking for better results, make sure you are taking your amino acids! You'll be surprised at how well they work.
The most popular amino supplements are below.
Top 3 Sellers
Gaspari Nutrition SuperPump250
[ Choose Flavor ]
SciVation Xtend
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Optimum BCAA 1000 Caps
[ View Product ]
View All In This Category - Amino Acids Or BCAA
NO (Nitric Oxide)
Nitric Oxide is a free form gas that is produced in the body and is used by the body to communicate with other cells in the body. The fact that nitric oxide increases blood flow should make it of interest to bodybuilders, as increased blood flow will serve to deliver more nutrients to muscles, thus helping muscles become larger when subject to stress. People are noticing huge increases in muscle pumps while using this product!
The most popular NO (Nitric Oxide) supplements are below.
Top 3 Sellers
BSN NO-Xplode
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Gaspari Nutrition SuperPump250
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USPlabs Jack3d
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ZMA
ZMA is a scientifically designed anabolic mineral formula. It contains Zinc Monomethionine Aspartate plus Magnesium Aspartate and vitamin B-6, and is an all-natural product that has been clinically proven to significantly increase anabolic hormone levels and muscle strength in trained athletes. It is all natural! Studies have shown that supplementing with 30mg of Zinc and 450mg of Magnesium per day can elevate testosterone levels up to 30%! In a recent study, the strength of a group using ZMA increased by 11.6% compared to only a 4.6% increase in the placebo group.
This is a great choice for people wanting to avoid prohormones. The most popular ZMA supplements are below.
Top 3 Sellers
Optimum ZMA
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Higher Power ZMA
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NOW ZMA
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View All In This Category - Go
HGH - Growth Hormone
Growth Hormone, a polypeptide hormone secreted by the anterior pituitary gland, is the latest advance in bodybuilding supplementation! Human Growth Hormone levels decline rapidly after age 30.
The most popular HGH supplements are below.
Top 3 Sellers
Applied Nutriceuticals HGH Up
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Fountain Of Youth HGH Complete
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Universal GH Max
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View All In This Category - Go
HMB
It is a new and exciting supplement that is one of the most popular body building supplements today. HMB is a metabolite of leucine, one of the body's essential amino acids. Many of the world's champions and athletes are using HMB and receiving dramatic results. Specifically, HMB plays a role in the synthesis of muscle tissue. It has the ability to burn fat and build muscle consistently in response to exercise. A seven week long study showed a much greater gain in muscle when a group of 28 participated in a regular weight-training program.
The most popular HMB supplements are below.
Top 3 Sellers
Optimum HMB 1000 Caps
[ View Product ]
SciFit HMB
[ View Product ]
EAS Pro Science HMB
[ View Product ]
View All In This Category - Go
Other Muscle Building Products
Many other products help with your adventure in gaining muscle. Here are some of the best, with links to full info:
Protein Bars - Get the protein and calories you need.
Anti-Estrogens - Decreasing estrogen can give you better results.
Dessicated Liver - Great source of amino acids.
DHEA - For men over 35.
Ribose - Have more energy for your workouts.
Hardcore Products - Our most extreme products.
Muscle Building Combos! - We put together the best stacks!
View OTHER GOAL Categories

How to Build Muscle Fast

You have to give special attention and effort to finish any task and bodybuilding is no different. To build your muscles, you should follow a special routine and diet. Without relevant determination, commitment and information, muscle building cannot be achieved within few days. As it takes considerable time frame, the person's patience is of paramount importance, as being impatient can spoil the exercise agenda as well as the dietary system.
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Weightlifting Exercises
Weight Lifting Exercise
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Weight Lifting Belts
Weight Lifting Bench
Weight Lifting Diet
Bodybuilding Exercises
Body Building Exercise
Brabell Squat
Body Building Routine
Dead Lift
Exercise Addiction
Bodybuilding Supplements
Alpha Lipoic Acid
Choosing Supplements
Chromium Picolinate
Clif Energy Bar
Coenzyme Q10
Strength Training
Strength Training
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Benefits of CardioTraining
Strength Training Benefits
Strength and Stability
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24 Hour Fitness Path
Best Home Fitness Equipment
Beauty and Fitness
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Arnold Schwarzenegger
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getting in shape

3 Fat Loss Nutrition Tips To Blast Fat!
I was at the bookstore looking at some magazines when something caught my eye. The subtitle read Hot Bodies Best Diets. I can't remember exactly which magazine featured the subtitle but it was one of the popular tabloids. I had two questions immediately. What do they mean by "Hot Bodies"? What do they mean by "Best Diets"?
According to the magazine "Hot Bodies" means skinny and "Best Diets" means diets that make you skinny. I looked through the magazine and I found that celebrities use all kinds of different diets just like non-celebrities. There was a common factor with all the diets in the magazine, calorie deficit. A diet that results in calorie deficit does not necessarily mean a quality diet, but it does mean weight loss. In my opinion all quality diets share some characteristics.
The key factors in quality diets are:
Calorie intake (matters whether you're consciously counting or not)
Consumption of sufficient quantity of essential nutrients
Consideration of individual likes and dislikes
Consideration of metabolic abnormalities
Occasional breaks from the diet
Recognizing that you don't have to stick to the program 100% of the time to see the benefits
Click To Enlarge. A Diet That Results In Calorie Deficit Doesn't NecessarilyMean A Quality Diet, But It Does Mean Weight Loss.
1. Junk Food
Does consuming junk food (highly processed foods) make you fat? That depends on how much junk food you eat and your average daily metabolic rate. Isn't junk food bad for your health? That depends on how much junk food you eat, your energy expenditure and whether you have any metabolic abnormalities.
Click To Enlarge. Whether Junk Food Will Make You FatDepends On How Much You Eat?
2. Do Calorie Sources Matter If A Calorie Is A Calorie?
A calorie is a unit of energy. It is the amount of energy or heat that it takes to raise the temperature of one gram of water one degree Celsius (1.8 degrees Fahrenheit). The energy derived from foods when they are oxidized in the body is measured in kilocalories (thousands of calories).
A kilocalorie is the amount of energy required to raise 1000 grams of water one degree Celsius. Kilocalorie is written as "Calorie" (with a capital C) or it may be abbreviated to "Kcalorie" or "Kcal." Therefore, whenever the word calorie is used in connection with food or nutrition, the meaning is always kilocalorie or calorie.
In terms of fat loss, a low calorie diet consisting of Twinkies will result in weight loss just like a low calorie diet consisting of fruits and vegetables. When considering which is more nutritious fruits and vegetables wins hands down. Which is more filling? Fruits and vegetables win again. When considering issues other than energy content it's not just about calories.
RELATED VIDEO: Your 12-Week Daily Video Trainer
Your 12-Week Daily Video Trainer - Tuesday, Week 6: Fruits & Vegetables!Kris Gethin is your own Daily Personal Trainer! Today we have some advice on what types of fruits and vegetables will work best for this transformation. Check out today's nutrition plan
Watch More From This Series Here.
We get calories from four sources including protein (4 Kcal per gram), fat (9 Kcal per gram), carbohydrate (4 Kcal per gram) and alcohol (7 Kcal per gram).
Are all calories the same? Yes and No.
Technically speaking a calorie is a calorie. The definition of a calorie does not change, but different calorie sources have different properties, and they affect the body in various ways. So, when considering nutrient value, affects on appetite, intolerances, and allergies, there are differences in calorie sources.
On a final note, some low-carb advocates claim that calories from fat are different than calories from carbohydrate. This assumption comes from the fact that short term weight loss is usually greater, even when eating the same amount of calories, with a low carbohydrate diet than a higher carbohydrate diet; however this occurs due to water loss.
Click To Enlarge. Greater Short Term Weight Loss With LowCarb Diets Is Due To Water Loss.
3. Supplements
Do you really need to spend hundreds of dollars per month on supplements if your nutritional practices are optimal? I doubt it. Let me re-word that, no, you don't.
Supplements add to the program. They do not replace sound training and nutrition. Legendary protein researcher, Kevin Tipton, says, "There is no reason to recommend protein supplements per se because there is no evidence that supplements work better than foods." I am not anti-supplement, but I am anti-nonsense.
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Undercover Calories - These Secrets May Be The Key Reason You Can't Lose Weight!
Have you tried repeatedly to lose those last 10 vanity pounds with no success? Stuck in a rut even though you're watching what you eat? The secret to all your troubles may be 'hidden' in the foods you're eating!

8 High-Sugar Foods To Avoid & Smart Choices To Replace Them!
Here's a list of 8 foods you need to have a close eye on if you are watching how much sugar you consume. Get the facts on how much sugar bagels and other popular foods have and healthy alternatives that are available!

Fight The Fat - The Opponent? A Calorie!
Ever wondered what a calorie really is and how it can help you in your fight to lose fat? Then look no further as I discuss what a calorie is, macronutrient breakdown of protein, carbs, fats, and much more right here!
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