Ultimate 6-Pack Abs Exercise

Whether you are thin or fat, man or woman, if you are looking for an exercise to get a good-looking flat abs, then this exercise routine is for you.  In weeks, you can see results.  Make sure you are partnering this workout routine with a good diet (more protein) and more fluid intake.  Take note of this exercise principle ~ "Burn the fat, feed the muscle" ~ Tom Venuto.

Mr. Olympia Champions

Larry Scott (1965 & 1966)	Sergio Oliva (1967 - 1969)	Arnold Schwarzenegger (1970 - 75 & 1980)
Franco Columbu (1976 & 1981)	Frank Zane (1977 - 1979)	Chris Dickerson (1982)
Samir Bannout (1983)	Lee Haney (1984 - 1991)	Dorian Yates (1992 - 1997)
Ronnie Coleman (1998 - 2005)	Dexter Jackson 2008	Jay Cutler 2006, 2007, 2009 & 2010

Mr. Olympia History

Mr. Olympia is the title awarded to the winner of the professional men's bodybuilding contest at Joe Weider's Olympia Weekend - an international bodybuilding competition that is held annually by the International Federation of BodyBuilding & Fitness (IFBB).[1] Winning is considered to be the highest accolade in the sport of professional bodybuilding.

Joe Weider created the contest to enable the Mr. Universe winners to continue competing and to earn money. The first Mr. Olympia was held on September 18, 1965 at the Brooklyn Academy of Music, New York City, with Larry Scott winning his first of two straight titles.

The record number of wins is eight, held by Lee Haney (1984–1991) and Ronnie Coleman (1998–2005). Jay Cutler currently holds the title of Mr. Olympia.

The film Pumping Iron (1977), featured the build up to the 1975 Mr. Olympia, in Pretoria South Africa and helped launch the acting careers of Arnold Schwarzenegger and Lou Ferrigno, both finalists in the contest.

There is also a female bodybuilder crowned, the Ms. Olympia, as are winners of Fitness Olympia and Figure Olympia for fitness and figure competitors. All four contests occur during the same weekend. During the 1990s and early 2000s, a Masters Olympia was also crowned.

1960s
The 1965 and 1966 Mr. Olympia were won by Larry Scott, a famous bodybuilder of the time. Scott displayed a physique with defined muscle shape in his biceps, triceps, shoulders and chest, which were all large, rounded and fully shaped. His upper arms measured over 20 inches and were, at the time, among the largest ever displayed at a professional bodybuilding competition. Scott subsequently retired after his 1966 victory.


Harold Poole continues to hold two Mr. Olympia distinctions. One is that in 1965 he competed in the first Mr. Olympia at the age of 21, he remains the youngest ever competitor to have participated in the Olympia to this day. The other distinction is that he was the only man to compete in all three of the initial Mr. Olympia contests. He was runner up in the 1965, 1966 and 1967 shows.


The 1967 Mr Olympia heralded a new era in bodybuilding competition. Sergio Oliva, nicknamed "The Myth", won the next 3 Mr Olympia competitions. At 5 ft 10ins and 240 lbs,[2] in bodyweight, Oliva displayed a level of muscle mass and definition - including a "V" shape of a large, well-formed upper-body that tapered down to a narrow waist - unlike anything seen in prior competitions. His upper arms measured nearly 23 inches, with his chest measured at 59 inches,[3] which tapered down to a 28 inch waist and two 31 inch legs. Oliva would go on to win the Mr. Olympia competition in 1967, 1968, and 1969 - where he would defeat Arnold Schwarzenegger 4 to 3, marking Schwarzenegger's first and only loss in a Mr. Olympia competition.


1970s
Schwarzenegger defeated Oliva at the 1970 Mr Olympia after finishing second the year before. At 6 ft 2" and 240 lbs, he was able to match Sergio Oliva for size in his upper arms, chest and back. However, contest judges deemed that Schwarzenegger's extra definition and muscularity over Sergio Oliva were substantial enough to award him the title. Schwarzenegger successfully defended his title against Oliva in 1972, after which Oliva retired from the IFBB.


Schwarzenegger went on to win the next three Mr. Olympia competitions, including the 1975 Mr. Olympia competition, which was highlighted in the 1977 docudrama Pumping Iron and featured other notable bodybuilders such as Lou Ferrigno, Serge Nubret, and Franco Columbu, who would go on to win the 1976 competition. Columbu's win proved that height did not matter. Up until that point the bigger man always won. But Columbu, who stands around 5'4" (≈1.63m), won by showcasing a combination of mass and hardness, that had never been seen before.


After winning the 1975 competition, Schwarzenegger announced his retirement from competitive bodybuilding; this was also depicted inPumping Iron.


Frank Zane won the 1977, 1978, and 1979 competitions. While not as physically massive as previous competitors such as Schwarzenegger, Oliva, or Ferrigno, Zane developed his physique to highlight symmetry, aesthetics, and definition. As such, Zane was able to defeat opponents who exceeded his own muscle-mass but lacked his level of muscular definition.


1980s
In 1980, Schwarzenegger came out of retirement to win the Sandow trophy yet again. Schwarzenegger had been a late entry into the competition, and his competitors did not know of his intentions to compete. The following year, Franco Columbu was victorious. Chris Dickerson won the 1982 competition, Samir Bannout won the 1983 competition, and Lee Haney won a record-setting eight competitions, starting in 1984.


1990s
Haney retired from competitive bodybuilding after his last Mr. Olympia victory in 1991.
Having placed 2nd to Haney the previous year, Dorian Yates won the 1992 through 1997 competitions. During this time, judging in professional bodybuilding competitions started placing greater emphasis on muscle mass, with many bodybuilding traditionalists commenting that muscle mass had now become the most important factor to winning, even greater than that of symmetry, aesthetics and proportion.


Yates retired from competitive bodybuilding after his 1997 victory. Flex Wheeler seemed to be the heir apparent but Ronnie Coleman surprised everyone with a new improved physique in 1998, winning 8 consecutive titles.


In 1994 Joe Weider decided to add a separate Masters Olympia competition for professional bodybuilders to continue to compete at the highest levels in their later years.


2000s
Ronnie Coleman won the Mr. Olympia competition eight consecutive times, tying the record set by Lee Haney. Coleman returned in 2006 to defend his title but instead placed second to Jay Cutler, who won his first title after five consecutive years of finishing second in placing to Coleman. Cutler then successfully defended his title again in 2007. Coleman came in fourth place and announced his retirement from competition. In 2008, Dexter Jackson defeated Jay Cutler and became Mr. Olympia. In 2009, Jay Cutler became the 3rd Mr. Olympia in history (other than Arnold Schwarzenegger and Franco Columbu) to reclaim the title, and the only Mr. Olympia in history to reclaim the title after having it lost, by returning on stage and defeating the reigning champion Dexter Jackson who placed 3rd in 2009.


2010s
In 2010, Jay Cutler returned to claim his 4th Mr. Olympia title, becoming just the fifth competitor in Olympia history to win the title more than 3 times.


Are you looking for a way to build muscle? Would you like the body of Arnold Schwarzenegger without buying all kinds of expensive equipment? If so, Click Here!

Source:  olympiawinners.com

wikipedia.org

Highlight Your Traps!

When I started bodybuilding, I used to dream of having a hump at the sides of my neck – I wanted to highlight my traps! I tried several bodybuilding exercises and alas! I did it.

Here is the list of exercises I’ve done so far in highlighting my traps:

Shoulder Shrug - front

Shoulder Shrug - behind back

Military Press - behind back

Upright Row

·         Shoulder barbell shrug – front

·         Shoulder barbell shrug – behind back

·         Military barbell press – behind back

·         Upright row (barbell, dumbbell, cable)
Plus: Bent over barbell row - for middle and lower traps

I recommend doing one set warm up of 8-10 repetitions of each exercises, then 3 succeeding sets of 8-10 repetitions each, completing 4 sets.  I am doing these exercises with 30 seconds to 1 minute rest period each set.

I also recommend the ascending weight program – start with the weight that you can perform with 8-10 reps with ease, then keep on increasing the weight until the 4^th set.  It is okay if the number of repetitions decreases.  As you perform the exercises repeatedly in an every-other-day session, endurance and strength will increase as well as muscle bulk!

You will see that your traps is highlighted at the sides of your neck in weeks! That is, if you do the exercises correctly and regularly. 

Click Here! and see how your bodybuilding exercises can make the sculptured body you always wanted.

Good luck buddy!

Bent Over Barbell Row

1. Holding a barbell with a pronated grip (palms facing down), bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up. The barbell should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position.
2. Now, while keeping the torso stationary, breathe out and lift the barbell to you. Keep the elbows close to the body and only use the forearms to hold the weight. At the top contracted position, squeeze the back muscles and hold for a brief pause.
3. Then inhale and slowly lower the barbell back to the starting position.
4. Repeat for the recommended amount of repetitions.

Caution: This exercise is not recommended for people with back problems. A Low Pulley Row is a better choice for people with back issues.
Also, just like with the bent knee dead-lift, if you have a healthy back, ensure perfect form and never slouch the back forward as this can cause back injury.
Be cautious as well with the weight used; in case of doubt, use less weight rather than more.
Variations: You can perform the same exercise using a supinated (palms facing you) grip.

The Workout Plan and Diet for Beginners

Expert bodybuilders started lifting light weights and just progressed to moderate and heavy weights over time. Before they can lift 200 pounds barbell on bench presses, they started on 30 pounds or 40 pounds or 50 pounds flat bench presses. That is if they started as a thin or skinny guy.  Diet can also help boost strength and body weight.

If you are one of those guys, whether you are into sports or just want to build your muscle, then the example workout plan and diet plan below is for you.
 
Day 1: Legs
•    Squats: 4 sets - 1 warm-up set of 20 reps, 3 sets of 8-10 reps
•    Leg press: 3 sets of 8-10 reps
•    Double leg extension: 3 sets of 8-10 reps
•    Romanian deadlifts: 3 sets of 8-10 reps
•    Seated leg curl: 3 sets of 8-10 reps
•    Seated Calf raise: 3 sets of 10-12 reps
•    Lounge: 3 sets of 8-10 reps
•    Standing Calf raise:3 sets 8-10 reps
 
Day 2: Chest/Back/Abs
•    Flat bench: 4 sets - 1 warm-up set of 10 reps, 3 sets of 8-10 reps
•    Incline bench: 3 sets of 8-10 reps
•    Flyes: 3 sets of 8-10 reps
•    Straight Arm Dumbell Pull over: 3 sets of 8-10 reps
•    Bent Over Barbell Row: 3 sets of 8-10 reps
•    Seated Cable row: 3 sets of 8-10 reps
•    Wide-grip pullup: 3 sets of 8-10 reps
•    Hyperextension: 3 sets of 8-10 reps
•    Decline Crunch: 4 sets -  1 warm-up set of 20 reps, 3 sets of 15 reps
•    Hanging Knee Raise to The Side -  3 sets of 15 reps
•    Cable Seated Crunch: 3 sets of 15 reps
 
Day 3: Shoulders/Traps
•    Standing Barbell press: 4 sets - 1 warm-up set of 10 reps, 3 sets of 8-10 reps
•    Dumbbell lateral raise: 3 sets of 8-10 reps
•    Dumbbell front raise: 3 sets of 8-10 reps
•    Barbell Rear DeltRow: 3 sets of 8-10 reps
•    Upright row: 3 sets of 8-10 reps
•    Barbell Shrug: 3 sets of 8-10 reps
•    Arnold Dumbbell Press: 3 sets of 8-10 reps
 
Day 4: Biceps/Triceps
•    Preacher curl with dumbbell: 4 sets - 1 warm-up set of 10 reps, 3 sets of 8-10 reps
•    Standing dumbbell hammer curl: 3 sets of 8-10 reps
•    Incline dumbbell curl: 3 sets of 8-10 reps
•    Dumbbell One Arm Triceps Extension: 3 sets of 8-10 reps
•    Rope extension: 4 sets - 1 warm-up set of 10 reps, 3 sets of 8-10 reps
•    Dips with weight: 4 sets - 1 warm-up set of 10 reps, 3 sets of 8-10 reps


Day 5: Off

Repeat
 
The best workout plan for beginners is to separate upper and lower body workouts.  That is, you have to have a list of basic bodybuilding exercises for upper and lower body.  Start from the weights that you can lift or perform at 8-10 reps (8-10 RM or Repetition Maximum) for 2 to 3 sets and then add more weights at least after three weeks to begin with and progress from there continuously.  While doing your regular exercise program that is 1-2 hours each day, do not forget your diet.  More protein in your diet is necessary to build your muscle.  However, make sure you have a balance diet.  Balance means all the necessary nutrients and vitamins in food should be consumed in a 24 hour basis.  Plus, drink more fluids.  One liter a day to start with is good for beginner then add more fluid intake as you progress.
 
Nutrition Plan for You
 
Lean proteins and complex carbs are good. More on red meat, brown rice, protein shakes, fruits, and vegetables. Try a simple carb cycling routine so it changes day to day. If you had a tough workout better take in more calories to make sure your body has all the nutrients it needs to recover. Here is a sample diet for a day:
 
Meal 1 pre-workout
•    1 cup rice
•    4 egg whites, 1 yolk
•    1 piece fruit
 
Meal 2 Post-workout
•    1 scoop whey protein
•    1 piece fruit
 
Meal 3
•    1.5 cups brown rice
•    10 oz chicken breast
•    1 cup steamed broccoli
 
Meal 4
•    1 scoop whey protein
•    2 tbsp natural peanut butter
 
Meal 5
•    1/2 cup brown rice
•    10 oz steak
•    1 cup steamed asparagus
 
Meal 6
•    1 scoop casein protein
•    2 tbsp natural peanut butter
 
Way to go! Click Here! and make the most of your specialized workout and diet plan to reap its full benefit.

Image Credit: hardbodysuccessblog.com

Signs, Symptoms, & Solutions of Overtraining When Exercising

Many people train to the point where they are actually getting weaker. How can this be true? The answer is simple; overtraining.

The Dictionary states:

Overtraining is a common problem in weight training, but it can also be experienced by runners and other athletes. It occurs when the volume and intensity of the exercise exceeds an individual's recovery capacity. They cease making progress, and can even begin to lose strength and fitness.

Since New Years, Jennifer has found her fitness grove. She said her good-byes to her late night TV programs and processed food munching, and hello to a new life. In fact Jennifer has done a complete lifestyle change choosing foods that are in their natural state or in the least amount of packaging possible, in other words, unprocessed.

Standing 5'5" and weighing155 lbs Jennifer has already lost 10lbs. Her mind is focused on reaching her goal weight of 125lb. To help her reach her goal, Jennifer is training two days on and one day off, and is in and out of the gym in about an hour. This training split is allowing plenty of time for her body to rest. Jennifer is feeling great!

Fast forward six months; Jennifer is not feeling so hot. We can pat her on the back for attaining her goal weight of 125lbs, but can she? This past month people have complimented on how fit she is looking but commented that she also appeared tired. "Are you getting enough sleep? You haven't been yourself lately." Her friends are concerned and they have every right to be.

Jennifer's training program has increased to six days week, with Sundays as her jogging only days. Each morning she sets her alarm an hour early to make time for her 60 minute run before work. Once her work days is done she returns to the gym for 60 min of weights and another 60 min of cardio.

Though she is tired and has little interest in spending time with friends, she is making time for her fitness. What fitness means to Jennifer today is much different then three months ago.

Jennifer is overtraining. Along with persistent fatigue and a loss of interest in her friends, she may be also experiencing these symptoms of overtraining.

The Signs:

• Persistent muscle soreness
• Elevated resting heart rate
• Increased susceptibility to infections
• Increased incidence of injuries
• Irritability
• Depression
• Loss of motivation
• Insomnia
• Decreased appetite
• Weight loss

Experiencing a loss of interest in what you once felt passion for is never fun. What causes over training?

To see improvement in ones strength and fitness they must rest. The rest period following hard training is a magical process which takes at least 36 hours to complete. By skimping on rest, complete regeneration cannot occur. If the amount of training continues to exceed the rest period, the individual's performance will plateau and decline. If Jennifer continues to neglect the rest time her body needs she will in deed get weaker and my experience injuries.

Other physical and psychological stressors can compound the rate at which a person may experience overtraining.

• Jet Leg
• Ongoing Illness
• Overwork
• Menstruation
• Poor Nutrition

Bodybuilders and other dieters who exercise intensely while limiting their food intake often find themselves overtraining.

Though you may be focused and feeling that you need to maintain the degree at which you are training, depending on your circumstance I urge you to consider applying one or more of these solutions. Your gains will flourish, and your family and friends will be relieved and thankful.

Solutions

1. Taking a break from training to allow time for recovery. In knowing that you may be doing more harm then good at the gym, set aside today and tomorrow a break. Some people allow one week away from fitness to revive their bodies and mind, and then when they return to training, they have more focus and are enjoying themselves again.

2. Reducing the volume and/or the intensity of the training. If you always do five sets for each exercise, why not do just two or three, and lower the weight and focused solely on form. Strengthen your mind and muscle connection by tuning into the exercise at hand.

3. Deep-tissue or sports massage of the affected muscles. A skillfully applied massage, is the most effective therapy for releasing muscle tension and restoring balance to the musculo-skeletal system. Received regularly massages may help athletes prevent injuries, which might otherwise be caused by overuse. A constant build-up of tension in the muscles from regular activity may lead to stresses on joints, ligaments, tendons, as well as the muscles themselves.

4. Self-massage of the affected muscles. Self-massage, with either with your hands or a system such as the Yamunatm Body Rolling (BR) system featuring a specially designed 7" ball will help with pain relief, and can be targeted to hamstrings, calves, knees, quads, shoulder and back; any muscle or joint. People who are stiff and inflexible, and have, or are prone to injury will benefit from BR as it elongates and massages muscles and opens and flexes joints.

5. Temperature contrast therapy. (Ice baths, hot & cold showers etc). This uses the body's reaction to hot and cold stimuli. The nerves carry impulses felt at the skin deeper into the body, where they can stimulate the immune system, improve circulation and digestion, influence the production of stress hormones, encourage blood flow, and lessening pain sensitivity.

6. Ensuring calorie intake matches (or possibly exceeds) expenditure. When over training, the body may be depleted in various nutrients. To assist in the process of recovery, it's important to ensure that a diet high in carbohydrates, lean proteins and healthy fats such as omega 3 oils is met. Carbohydrates will provide the brain with fuel, the oils help relieve depression and proteins will rebuild over trained muscles.

7. Addressing vitamin deficiencies with nutritional supplements. It is essential to get vitamins from food however when overtraining is a concern, supplementation is beneficial. Supplements should be taken in addition to meals and with meals for their essential and proper absorption.

Common vitamin deficiencies include: Vitamin A (Beta-Carotene), Vitamin B Complex, Vitamin B12, Vitamin C, Vitamin D, Vitamin E, Vitamin K, and Folic Acid.

Common Mineral Deficiencies include: Calcium*, Chromium (GTF), Copper, Iodine, Iron, Magnesium*, Phosphorus*, Potassium*, Sodium*, Sulfur, and Zinc. * One of the essentials in maintaining electrolyte balance.

8. Splitting the training program so that different sets of muscles are worked on different days. Once you have rested enough for your body to recover from overtraining, be smart and plan your training split ahead of time. This will help to prevent over training from occurring again. Allow at least 4 days between training a certain body part again, and always have at least one day of rest from training each week.

Training towards a goal can be very rewarding, and when seeing the results form, it's hard to believe that one may ever go back to their old habits. Allow yourself to take a break from time to time and listen to your body. It's when we rest that the body has time to recover, rebuild and come back stronger then before!

Kris created ShapeFit.com to provide quality health and fitness information to people from all over the world. He has an extensive background in strength training, nutrition and wellness planning. ShapeFit.com currently provides over 2,000 pages of free health and fitness content to over 300,000 visitors every month. ShapeFit.com provides numerous diet and exercise articles on building lean muscle, burning body fat, increasing energy levels and living a healthy lifestyle. Some of the fitness tools include weight loss diets, muscle building workouts, and weight loss advice. Article Source: http://EzineArticles.com/?expert=Kris_Bierek

The Best Foods For Natural Bodybuilding

Body builders as well as weightlifters have to watch over their diet, particularly when they want to improve their musculature. Protein is the most important thing that the body requires in order to build up muscle. This is due to the fact that protein has the necessary amino acids, which together with the supplementary amino acids are what the body needs for building up the muscles.

Therefore, what is the best food for natural bodybuilding as well as the great sources of the much needed protein? Here are some them:

• shellfish
• eggs
• chicken
• dairy products
• nuts
• fish
• red meats
• beans
• turkey
• grains

These are all the best food for natural building and superb sources of protein too. The only downside with those foods is that a few of them have high content of saturated fats, especially those that comes from red meats. Thus, you should only get the leanest meat possible, for dairy products, be sure to choose only the ones that are low in fat. Go for cottage cheese and skimmed milk rather than the full-fat selection of dairy products.

When cooking meats, be very sure not to overcook them or cook at an extremely high temperature. Too much heat can break the protein and it will not be that beneficial anymore.

Even though protein is the most essential thing for muscle building, a balanced diet should be implemented too. This means that your diet must be composed of:

• protein
• fiber
• carbohydrates
• vitamins
• fat
• mineral salts

You can get a balanced diet once you choose and eat foods from the 4 main food groups. Eating regularly is also a must, but this does not refer to eating three big meals per day. A lot of the calories from foods that we eat are already expended during the digestion process.

So, if you will have six small meals per day, instead, this will aid in maintaining the right protein level for the muscle to be built. This will also help in controlling insulin levels.
Carbohydrates are the ones responsible for providing the body with energy. Much of the carbohydrates are taken from starch, and this is present on breads, cereals, potato, pasta, rice, and yams.

Vegetables and fruits are good source of vitamins; make sure to include them in your everyday meals too. And just like with meats, never overcook the vegetables as they will lose the necessary nutrients. Steam them rather than roasting or boiling them. Preferably, eat them raw.

Certainly, avoid sugar. This could be in the form of soda, pie, candy, cakes, donuts, cookies, and other very refined carbohydrates. In addition, fruits contain natural sugars that can increase your sugar levels. Sugar particles cart off fluids from the tissues and this can result to dehydration. Though it is not always possible to identify which foods have sugar, the above surely do, so you must avoid them.

To conclude, even though the best food for natural bodybuilding is protein in all its forms, it is advisable that you make protein as just part of your balanced diet.

Thomas enjoys writing about health and fitness topics, especially natural bodybuilding topics. You can learn more about natural bodybuilding diets that can benefit your health.

Article Source: http://EzineArticles.com/?expert=Thomas_Peterson