THEY’VE come a long way jointly, now the two friends are out to muscle their way to bodybuilding magnificence this weekend.

Previous junior-heavyweight 2008 champion Everitt Hand and Louis Bessinger will be struggling for top honours in their personal weight divisions at the yearly Border Bodybuilding provincial championships at the Guild Theatre on Sunday afternoon.

Hand and Bessinger, who will be rival for the last time in the junior division, are hot favourites to win titles in a rivalry that will be as challenging as it will be dangerous.

Hand has toned his muscles tremendously well since his hard to believe victory in 2008, while Bessinger has the construct of a seasoned supporter.

They both became conscious that they will face unbendable competition against a number of enthusiastic contenders in what will be a charming intercontinental Federation of Border Bodybuilding argument.

Current champions – 2009 overall winner Lwasi Buso and 2008 winner and Mr South Africa, Ed Weyer – come with great family background and will force down their aggression to the eventual.

Weyer’s muscle size can be an standoffish factor, but Hand is unfazed by his opponent’s reputation.

“If you’ve got no confidence, then you’re not supposed to be in this game,” said Hand. “I am confident I would win, I am looking forward to the overall title as well, and it will all go down to who brings the best package.”

Bessinger also gives off confidence. “I don’t want to come across as big-headed but winning the juniors is not a hard thing to do, I am planning to make an blow on the ‘overalls’ as well,” he said. The pair met when they were relatively thin and shared a fervor for bodybuilding five years ago. They are hoping to make the provincial team which will be named after the event.

Hand, who says his attention in bodybuilding was flashed following surgery added that he has just started stimulating his craving for the sport.

The pull is one the most important exercise of bodybuilding which every one must include in his or her routine. The basic advantage of this movement is that your whole body gets equal amount of force and you dont have to waste your time in focussing on individual muscles.

With forearms you cannot only focus on your forearms but also your bicep muscles.

How to Perform a Pull Up

Grab a pull up bar overhead. Use an overhand grip, slightly wider than shoulder width.

1. Keep your shoulder blades retracted and pull yourself up until your chin is level with the bar.
2. Lower yourself down with control.
3. Perform as many reps as you can with perfect form (do not train until failure)

Considering most important component of a strong V-shaped torso, The latissiumus dorsi (or “lats”) are the large muscles in your back that span your shoulder and hips. When these muscles are fully developed, you will have a pronounced V-shape to your torso.

People of new era are now applying different ways for bodybuilding.Instead of using machines they are focusing on building muscles by doing home tips like doing sit ups and chin ups at home.

Push ups play a very important role in building your chest muscles and shoulder muscles as well.Pushups in bodybuilding play a very important role in building your body and cementing your muscles at a place for long time.

Bodybuilding in 2010 has been changed by having different tips and tricks of building muscles.People use to stop drinking water for reducing their waist. Crunches play a very important role in making 6 pack abs. If you can do around 100-200 crunches a day then you can build 6 pack abs in 2 months. Shifting your bodybuilding gym style to bodybuilding home style is really easy only if you are determined to make your muscles by using the best techniques

I have seen many people who are complaining of knock knee problem. Well just cut this confusion, let me tell you that you can get rid of knock knee with in a month. Yess ! with in a month.

Here is what I am telling you and you have to follow it religiously:

• First of all find a plank which is just like cricket bat, bit outward from the center
• After that place the plank below your feet and make your feet wide open
• After that you have to do full situps of around 5-10 in numbers
• You can increase the numbers after every single day
• Those who eagerly want to get rid of knock knee can redo the process 3 times a day
• The best thing about this workout is that you can get your hips shaped as well
• After that your will feel that your flat feet problem is solved a bit
• Last but not the least you will get rid of knock knee permanently

As the titles says bodybuilding is the building of your body, it means that you just have to build your body. It doesnt mean that you have to take useless steroids and ruined yourself forever. Bodybuilding is basically toning of your muscles either by using machines or by using desi tips at home. When bodybuilding is done by machines then you will get better shape than bodybuilding done at home.

Since ages bodybuilding has done by different people at different levels. some use difficult levels to shape their bodies and some used simple methods and get their desired shape. some people want to have their shape like athletes, some are interested in making a perfect shape like bodybuilders.

Bodybuilding is very much beneficial for those who want to start it as a profession. Its a very respectable profession all over the world and many people use to visit countries for bodybuilding competitions.

Bodybuilding has change the new generation and give them the proper thing to enjoy their idle time, instead of getting into bad habits.

Bodybuilders used to spend a lot of time in building up their muscles. But we have witness that all the bodybuilders have same kind of problems, when it comes to building up your abdominal muscles. 6 packs abs are a vital part of your body, without them you body will not look balanced. So, building 6 packs abs require extra effort.

Cardio training is given special attention by most of the bodybuilders, the reason why are facing this kind of problem is the storage of huge amount of fats on our abdominal area. Bodybuilders have to run atleast 30 mins a day, anything less than that will give less impressive results.

You can also use fat burning supplements but you have to be conscious in using natural supplements. Natural supplements are developed from natural products; don’t follow the magazine type of supplements. Don’t get excessive and create bodybuilding massacre by finishing every thing in your body. Just be confident of what you are doing and maintain it on regular basis.

Since ages it was the style of bodybuilders to use supplements or steroids to achieve muscles before time, but they haven’t noticed that if they clearly examine their life they are destroyed from inside.

Well bodybuilding is nothing just a mere confusion of your heart and mind. You want to build your muscles but your heart is not allowing you to have regular fitness routine.
Many people are of the view that doing fitness work in the start or going to gym for sometime can make them smart but later when they leave such routines, they become bulky. Well thats not the truth, when you are trying to make you shape you have many options in your mind. You can not only trust gym, but also your personal fitness tips as well. I have experienced many ups and downs during my weight lifting career, later on i left bodybuilding because i have a very tight schedule but i still found a way to have my shape maintained perfectly and that is situps and chin ups.
You just have to do chin ups and sit ups on daily basis to keep yourself fit for every day. Situps not only worked for your body but also help you to get rid of knock knee.

Calves are known as being the one muscle group that is most greatly influenced by genetics. They can be a stubborn muscle group to develop, especially for those who aren’t genetically gifted. The deal with calves and genetics is a lot of people just don’t have much natural working muscle cells to build on in the calf region. Their lower leg consists mostly of bone and tendon rather than muscle. They have a very short calf muscle and long achilles tendon. Quite a few African Americans (and good athletes in general) fit this “high calves” curse. The long tendons give them an advantage as far as spring and reactionary strength, but a disadvantage as far as developing nice full calf development. You can increase the size of an area where you have muscle but unfortunately you can’t turn tendon and bone into muscle!

However, anyone can increase the size of the muscles they have and a lot of people have the potential for decent calves they just don’t train them properly. Many people do calf raises in a fashion that allows the Achilles tendon to do all the work rather than the calf muscles. The Achilles tendon stores elastic energy like a rubber band. It allows you to walk and run efficiently without much muscular contribution. A kangaroo can jump over a 10-foot high fence with hardly any muscular contribution at all due to the length of their Achilles tendon. The human variant of such a feat can be found in any gym when you see lightweights repping out with the entire stack on the standing calf machine. If you perform calf raises bouncing up and down like a jackhammer you’re working your Achilles rather than your calf muscles. To actually train the calves, it’s important to slow down and go through the full range of motion. Lower the weight under control. It also helps to use a pause at the bottom. Do this and you’ll likely be humbled by your poundages.

Foot and Knee Position and Calf Recruitment

Can shifting foot and knee position enable you to target different areas of the calf? Well, sort of. The calves consist of 2 muscles, the soleus and gastrocnemius. The soleus is a thin muscle that lies under the gastroc. It is much thinner, more endurance oriented, and has less growth potential than the gastroc, which consists of 2 heads and makes up the great majority of your total calf mass. Anytime you plantar flex your foot you’ll recruit BOTH the soleus and both heads of the gastroc, but when performing movements with your legs straight you shift focus towards the gastroc. When performing movements with your legs bent, like you would in a seated calf raise, you shift more focus towards the soleus. Since the gastroc makes up the great majority of your total calf mass and has much more growth potential, I usually don’t even recommend fooling around with targeted soleus exercises like seated calf raises unless you’re an advanced bodybuilder who already has as much total calf mass as you desire and are simply looking to define what you have. Simply do all your movements with straight legs so that you get the most bang for your buck.

Toes In vs Toes Out?

There is some thought that pointing the toes in hits the outer calves and pointing the toes out hits the inner calves. Some research does suggest “toes out” activates the medial (inner head) of the gastroc to a slightly greater degree, but this is really only true when performing standing and donkey calf raise variations. Even then, you can’t TOTALLY shift emphasis to inner vs outer calves. However, since the gastroc makes up the large majority of your inner calf mass performing straight legged exercises which involve a pre-stretch will help you target the inner calves more. My favorite is donkey calf raises.

To compare the difference in inner calf recruitment with straight-legged and bent-legged variations try this: From the seated position flex your calf while placing one hand on the inner calf area and see if you can get a good contraction. Next, stand up with your leg straight and do the same thing. You should find the contraction kicks up a notch when you stand up and straighten your leg. One benefit to angling your toes slightly out is you automatically tend to place more of a pre-stretch on your calves.

Having said that, I recommend you use a stance that you’re comfortable with and allows you to feel good contractions in your calves. You’ll probably find that concentrating on getting your center of gravity over your big toe will allow you to do this. I personally find pointing the feet slightly in and really focusing on the pre-stretch and rising up on the big toe allows me to get the best overall contractions but just experiment with it and find what works best for you.

Do Calves Really Require Super High Reps?

Calves are thought to be very endurance oriented due to the stress they endure during daily life and there is a school of thought that says they only respond to super high reps and volumes. This is only partially true. The reality is the range of motion on calf raises is so short that it takes more reps to get the same time under tension when compared to most other muscle groups. If you go by the clock instead of rep count, you’ll find that a 45 second set of squats might take 12 reps, but a 45 second set of calves might take 50 or more - especially the way most people do calf raises, bouncing up and down like a kangaroo on steroids. Having said that, the main portion of the calves, the gastrocnemius, is fast twitch oriented and responds best to sets 20-60 seconds in duration.

Training Parameters

Calves are similar to forearms in that they can be trained with more frequency then other muscles. Many other bodyparts can grow while being trained once per week but, like forearms, calves do recover relatively quickly and it is possible to hit them every other day with pretty good results. However, you probably won’t see much difference training them twice a week vs 3, 4, 5, 6, or 7 days a week, so I usually recommend hitting them twice a week. Calves also respond well to high intensity training techniques such as the following:

Rest-pause: Start with a weight that causes you to hit failure somewhere between 15 and 20 reps…rest 10-20 seconds and rep out….rest another 10-20 seconds and rep out…repeat for a total of 3-5 rest pauses per set. Do 1-3 total sets.

Drop sets: Similar to rest pause but strip weight off during some or all of your short rest periods.

Partial reps: Do as many full range repetitions as possible. When you can no longer continue bend your knees slightly and continue with as many reps as possible. When you can no longer continue perform as many top range partials as you can

Stretching: Many people with good calves have superior mobility and ROM during calf exercises. They get a better stretch and are able to get up on their toes easier that people with smaller calves. Calves also respond well to stretching. Doing a standing, donkey, or leg press calf raise take your set to failure and then lower your heels until a full stretch is achieved. Hold for 5-60 seconds.

Sample Routine

My own personal favorite it so to put all those together into one. I recommend you do this on either a standing calf machine or leg press. Start with a weight you can get somewhere between 15-30 reps with. Get your 15-30 reps, do partials at the end and rack the weight. Rest 20 seconds than take that same weight again, do as many reps as possible followed by as many partials as possible, and rack the weight. Then reduce the weight a bit to allow at least 15 reps on the next set. Hit it a 3rd time and if you’re really masochistic a 4th and 5th time. At the end of the last set hold a stretch for as long as you can stand. After that there’s not much else that needs to be done for calves. I’ve found that varying the tempo and alternating between higher rep and lower rep workouts works very effectively. The first workout might involve sets of 15-30 fairly slow and controlled reps. The next workout would involve sets of 30-100 faster reps. You can apply the above principles to both workouts. You can also use both high and low reps in one workout. Do 1 extended set with lower reps and another extended set with higher reps. On the first one use a weight that causes you to reach failure at 15-20 reps and do an extended set with 3-5 rest pauses like I described above. Take a break and come back and do another extended set but this time start with a weight that causes you to fail at around 30-50 reps.

Haphazard Training Can Be a Benefit

Here is something I recommend for calf training you might find fairly unique. Regardless of what specifics you use, provided you train them intensely, it’s not really difficult to get the calves to grow over short periods of time. However, one of the big problems with calves is they tend to adapt VERY QUICKLY to any stress you throw at them and once they adapt they seemingly no longer respond to ANYTHING. Therefore, I suggest you intentionally hit them in haphazard fashion. Go for a few weeks where you hit them twice a week and really pound them into submission. They should respond nicely. As soon as you notice them stagnating, basically leave them alone for 2-3 weeks. Either leave them completely alone or train them at really low maintenance volumes, just one or 2 straight sets once or twice a week. Basically, you want them to slightly detrain from the thrashing you were giving them. Then go back to hitting them hard. When you do, they should once again respond well to your thrashing. You shouldn’t lose much if any size during your maintenance phases but you should notice increased size each time you go back to hammering them. Over time you should see some nice gains alternating focused and maintenance phases.

Source : https://www.higher-faster-sports.com/calves.html

Mostly it is recommended to wake up early in the morning between 5:30 to 8:30am. It is the best time for you to consume your first meal means your breakfast. Your breakfast should be 3 tablespoons of rice proteins. Your breakfast should include rice protein powder. It can be utilized by adding this to 8 ounces of almond milk and same amount of soy milk.

After this take around half a cup of frozen mango or strawberries. You can supply your stomach with its necessary dose of essential and healthy fats by taking a tablespoon full of coconut oil. Finally, you could finish or wrap up your breakfast with a multi vitamin tablet and by taking some mineral supplements.

After 2 or 3 hours of your first meal, which is your breakfast, you are now ready for the second meal of your day. This meal is basically had at mid-afternoon time and is often called a brunch, because it’s neither breakfast nor lunch, but somewhere mid-way and hence, brunch. You could have 1 cup of dry fruits, comprising of around half a cup of almonds, and another half a cup of raisins. This can be very filling.

Wait it out another 2 or 3 hours, and you are now fully ready for your next major meal of the day, which is your lunch. For lunch you are free to have two entire burgers, with the breads used being whole wheat breads. You could load them with a combination of raw and boiled veggies and sprouts, seasoned with vinegar, lemon and olive oil, for your required dose of essential healthy fats.

It’s after this meal that your body is basically ready for heavy work outs, such as those performed in body building work out sessions. Once, you have returned from your body building work out session, and starting from 2 hours after your lunch session, you are now ready for your post-work out meal. In this meal, you could have 3 scoops of rice protein powder, along with 8 ounces of oat milk or rice milk. It’s a great idea to consume 1 tablespoon of flaxseed oil along with a frozen fruit, if you are still hungry.

Finally, the fifth and the last meal of your day, can be consumed in anywhere from 2, 3 or 4 hours after your post work out meal. In this meal, you could go for assorted mixed raw veggie salad coupled with tablespoon of olive oil or one avocado. To add to this, you could have one whole cup of lentils steamed with squash, carrots, beetroot, cabbage, tomatoes, onion, mushrooms and some tofu. Of course, make sure that you add one teaspoonful of olive oil to this mix too. If you are still hungry, add a cup of quinoa. You could additionally have a pear or apple. Finally, you could wrap this meal with a little dark chocolate at dessert, or a couple of ginger cookies. Want more? Wrap it up with a glass of red wine.

If you feel hungry again late night, grab a sandwich of peanut butter or almond butter. Finally, wrap it of with a cup of berries and hit the bed.

Many people are fond of having good muscles especially teenagers. In order to fulfill their desire they try several methods of building their muscles fast. Some methods or supplements cause harm. Therefore, experts advice is highly recommended before using any supplements. There are few things that you need to take care of to make good muscles. Some include balanced diet, regular exercise and intake of the right supplement.
Eating the right supplement helps you achieve the results fast. There are a lot of supplements available in the market but choosing the right one is the major problem.
Balance diet is important because there should be right balance between muscle & fat. It is true the more you build your muscle the more you lose fat. Therefore, burning fat through exercise is also essential to form good muscles and 6 packs.
Balanced diet means intake of food that contain the right quantity of minerals, proteins, carbohydrates etc. Combination of both, proper diet and exercise will produce quick and amazing results. When buying the supplements the important point to keep in mind is to choose the one that contain right and healthy ingredients or nutrients. In other words it should contain carbohydrates & proteins.
One of the essential ingredients is Nitric Oxide producing L-Arginine. It acts as an amino acid which helps improve the flow of blood in the body. L-Arginie can be taken through proper diet or through supplement.
Furthermore, L-Arignine also has other advantages. It not only helps you make become more energetic but also improve yours skin. Nitric Oxide is an amazing molecule, which enables correct circulation of all the nutrients and contains necessary vitamins. Nitric Oxide is the best solution to improve your skin tone as well as to get a perfect body.
All the above mentioned techniques are included in NitroCut, the great muscle building supplement. If you want to develop muscles and six packs in short time then regular eat this supplement. This supplement alone is of no use, proper diet and regular exercise is also important.
Other benefits of NitroCut include lowering blood pressure, lowering cholesterol, and improving blood circulation & immune system.