» Read More...

» Read More...

This is a guide to getting ripped like the star cast the the movie 300 rise of the empire.

Most of us will spend the few hours wishing we were the type of shape that the guys in the movie are in. Well wish no more my friend for we have the answer!
But it�s a lot of working out and eating right, what to do in the workout is key.


Ever heard the terms �metabolic conditioning� or �metcon?�

Metcon training is a hot term in the film industry right now, with coaches and trainers from various disciplines putting clients through the grueling paces of YouTube-worthy sweat sessions. But as with any workout protocol, success lies as much in the programming as it does the effort. Metabolic conditioning should be difficult but �tough workout� isn�t the lone classifier.


So here are the exercises 

First start with lighter weights, or with less reps (10 on each exercise, moving up to 20, and so on) until you think you�re ready for 50, depending on your level of fitness.

The full circuit is as follows - 

*25 pull ups

*50 deadlifts (20kg on each side of the bar)

*50 press ups

*50 box jumps

*50 floor wipers

*25 kettle bell at 16kg clean and press on each arm � 50 total

*25 pull ups

Thats it. Have a great day and stay tuned for more celebrity workouts and fitness articles from bodybuilding aesthetics !

» Read More...

This is the list of top 5 bodybuilders with the Best Back Muscles among all the bodybuilders. 
Have a quick look through.


We hope that you will find our article helpful.

5) Joel Stubbs

From Nassau, Bahamas Stubbs first started studying bodybuilding on his own at age 29 in 1996. In 2000, he competed in the NPC (National Physique Committee) where he placed first. It was not until 2003 when he received his first IFBB pro card during the Central American and Caribbean championships. Stubbs is an airline pilot for Bahamasair, but does not fly much any more due to the time he spends competing in the IFBB pro-circuit.

Stubbs' most impressive feature is the size of his upper body, notably his incredibly large back. Stubbs however, has underdeveloped legs, due to an injury sustained to his knee during a basketball game. Stubbs is promoted in some advertisements as the Worlds Biggest Bodybuilder. Has competed only once in Mr. Olympia competition and placed 16th.He comes 5th in our top 5 bodybuilders with best back muscles list.

4)  Franco columbu (The Bat)

Columbu was born in Ollolai, Sardinia (Italy). Starting out his athletic career as a boxer, Columbu progressed into the sport of Olympic Weightlifting, powerlifting and later bodybuilding, winning the title of Mr. Olympia in 1976 and 1981. At 5 feet 5 inches (1.65 m) in height (some magazines reported as short as 5 feet 3 inches (1.60 m), Columbu is shorter than most of his bodybuilding competitors, but that did not prevent him from achieving widespread success.
Apart from bodybuilding he has worked in several movies such as Conan the barbarian, Last man standing, The terminator, Last action hero and many more. He belonged to the golden age of the bodybuilding (around 70s) and was a close friend of arnold and frank zane, all together his group was also known the " Aesthetic crew ". He comes in our list of top 5 bodybuilders with best back muscles on 4th position.


3) Johnnie O. Jackson

Jackson first competed in an NPC (National Physique Committee) in 2001, where he won the NPC USA. His first IFBB competition was the GNC Show of Strength (now defunct) of 2002, where he placed 10th. His first IFBB Night of Champions was in 2003, where he placed 5th. Later that same year he competed in the Ironman Pro Invitational, where he placed 9th.

In 2003, he competed in his first Mr. Olympia, where he placed 11th. His first Arnold Classic was in 2006, where he placed 13th. Jackson regularly competes in powerlifting events and often incorporates this type of training into his workouts. Jackson lives in Fort Worth, Texas, and trains at Metroflex Gym in Arlington, Texas, with training partner Branch Warren.

(Source - http://en.wikipedia.org/wiki/Johnnie_O._Jackson)

Some Quick Body Stats Of Johnnie O. Jackson

• Height: 5'8"
• Contest Weight: 255 lb
• Off-Season Weight: 275 lb
• Eye Color: Brown
• Hair Color: Black
• Chest 57"
• Arms: 23"
• Waist: 32"

2)  Dorian Yates ( The Shadow )

Dorian Andrew Mientjez Yates (born 19 April 1962) is an English professional bodybuilder. He won the Mr. Olympia title six consecutive times from 1992 and holds the fourth-highest number of Mr. Olympia awards of all time, ranking behind Ronnie Coleman (8), Lee Haney (8), and Arnold Schwarzenegger (7) respectively.

He is widely considered one of the top athletes in modern bodybuilding history and has one of the best back muscles in the whole bodybuilding arena. He comes 2nd in our top 5 bodybuilders with best back muscles list.

Some Quick Body Stats Of Dorian Yates 

• Height: 1.75 m (5 ft 9 in)
• Off Season Weight: 132 kg (291 lb)
• Competition Weight: 119 kg (262 lb)
• Arm Size: 53 cm (21 in)
• Leg Size: 77 cm (30 in)
• Waist Size: 86 cm (34 in)
• Calve Size: 56 cm (22 in)
• Chest size: 145 cm (57 in)

1) Ronnie coleman

Ronnie Dean Coleman (born May 13, 1964) is an American professional bodybuilder who holds eight straight wins as Mr. Olympia, a record career total that he shares with Lee Haney. Alongside his eight Mr. Olympia wins as a professional bodybuilder, Coleman holds the record for most wins as an IFBB professional with 26. He broke the previous record (held by Vince Taylor at 22 wins) in Moscow on November 5, 2004.

The moments just before Ronnie Coleman hit his rear lat spread and rear double biceps were contest highlights, as ridges and knots roamed and stripes and crevices emerged, morphing his back into a new and spectacular landscape each time he moved his arms. At his best, his back was like a great symphony orchestra, big and booming, sometimes overwhelming, and yet each finely tuned part played its role precisely. 

On his way to a record-tying 8 Mr. Olympia victories, Coleman continually set a new precedent in back muscle and displayed an unrivaled combination of size and detail.  The often-used claim, "contests are won from behind" was never more true during Ronnie's reign as King of the Olympia.  And every grainy ounce of muscle was earned with heavy weight and hard work. He wins our compilation of top 5 bodybuilders with best back muscles. Stay tuned for more articles.

» Read More...

                                       

     Lately i've been looking for an India food diet for our fellow Indian bodybuilders on the internet and unfortunately there are no any ! 

So as there are no specific diet plans on the internet that can be totally followed by Indians. Here is the meal plan for an individual for gaining muscle that totally comprises of Indian food. 

I've divided the diet into total number of 7 little meals as eating everything at the same time is not the right way.

                        

                          DIET SCHEDULE

Breakfast:

 � 4 sliceS of whole wheat bread
 � 5-6 egg white omelete(in olive oil) OR 5-6 boiled egg whites.
 � 250 ml milk

Mid morning: (11:30)

�  1 bowl sprouts mixed with 25 almond nuts

�  Dalia OR 1 bowl cornflakes with milk

�  1 boiled potato

Lunch:

� 1 bowl dal OR subzi + rice OR 2-3 chapatti
  with 1 plate green salad + Curd

Snacks: (3:30-4:00)

� Banana shake

� 4 boiled egg white

Pre workout:

 � 1 Apple 

Post workout:

� 5 boiled egg whites

   OR          

 � Chicken(steamed or roasted)

Dinner:

� Soup+Dal OR subzi + chapatti + 1 plate nutrella salad OR fruit salad

Note

� Don�t be empty stomach

� Dinner should be 2 hrs. before bed time

� You can take fish oil(sea cod) 2 tablets a day(any time)
� Supplements are not included in the diet plan , consult your trainer according to your goals.

This is a performance diet

Follow the diet regularly and as stated by the trainer, do not eat more or

less, than guidedSEE ALSO :   INDIAN VEG DIET PLAN FOR BODYBUILDING

» Read More...

 

This is the list of top 5 bodybuilders with the finest set of Tricep muscles among all the bodybuilders today. 
Have a quick look through. We hope that you will find our article helpful.



5. Paul DeMayo

On our countdown of best triceps, the 5th place goes to Paul DeMayo from California, United States. He was nicknamed "Quadzilla" for the size of his quadriceps. Along with the quads the one thing which totally sets him off from other bodybuilders is the horse shoe-shaped tricep muscles he has got, they are well defined and shredded to hell !! He was raised in suburban Boston, DeMayo first competed in bodybuilding when he placed 1st in the Teenage Massachusetts State championships. His firstNational Physique Committee (NPC) event was in 1988, where he took 7th place in the NPC Junior USA heavyweight class. He took the 1st place in the NPC Nationals Championship event in 1994.His only Mr. Olympia was in 1995, where he placed 12th. DeMayo had been featured in many fitness and magazine articles, including being featured on the cover of IRON MAN magazine. 

DeMayo died on June 2, 2005 in Boston from a heroin overdose.
 
4. Eduardo Correa

 
Eduardo correa  was born in Florianopolis, Brazil, and grew up playing soccer. He is a professional bodybuilder, an IFBB pro, born on January 20 1981 standing at 5"7' the guy is totally Jacked. Eduardo correa has participated in numerous bodybuilding contests worldwide. He has got a really big tricep muscle with a well defined lateral head.



3. Mahmut Irmak



Mahmut Irmak is a name that sends shivers down the back of bodybuilders that go up against him on stageWon standing at only 5'3  he is stacked at a shredded 165lbs!Impressive size and striations.. He has won 3x ifbb world champion title and  3x arnold classic champion title. This bodybuilder from Turkey has one of the most complete appearances on the IFBB amateur circuit. His 165lbs (75kg) weight makes him a certified �Giant Killer�.

He has totally dominated the IFBB amateur scene and he would be a great IFBB Pro if the judges had to judge on appearance other than just pure size. He is an IFBB pro now. His perfect definition, aesthetics and elegant posing are not matched by many. He has really great arms and the definition of the tricep muscles just adds more to his overall aesthetics.



2. Kevin Levrone

Levrone ( The uncrowned king of Mr. Olympia ) was well known for taking the opposite approach to most bodybuilders of his era, and a more similar one to Arnold Schwarzenegger, where he would maintain an off-season weight 15-25 pounds lower than his competition weight and would use increased caloric intake combined with heavy training to increase weight and mass prior to competition.  Kevin Levrone has huge triceps but lacks chest development. Kevin also has big round coconut shoulders.He won the Arnold Classic two times (1994 and 1996), and came second at the Mr. Olympiacompetition four times over the span of a decade (1992, 1995, 2000 and 2002), often controversially. He has not officially announced his retirement.



1. Roelly Winklaar 

Roelly Winklaar is the name you must have been very familiar with now. He is a very huge Bodybuilder and very famous too, having very famous Tricep muscles. His size and cutting is just awesome. He has the best triceps among the bodybuilders competing today. From last a few years he is in the search of Olympia title.His fans and lovers are sure that he can get the title.We wish a very good luck to Roelly Winklaar.
Here are some detailsof our winner -
 
Full Name: Egberton Rulove Etienne Winklaar 
Nick Name: Roelly
Date of Birth: June 22,1977
Birth Place: Curacao
Home Town/Residence/Location: California,United Sates of America
Height: 5'6"
Off-season Weight: 270-271 LBS
Competition/In-season/Contest Weight: 230-228 LBS
Official Website: http://www.rulovewinklaar.com/
Occupation/Profession: IFBB Professional Bodybuilder
Martial Status: In a Relation

See Also 

Top 5 bodybuilders with best back muscles

» Read More...

5.     Lee Priest (The blond myth )

Lee Priest grew up in Wallsend Australia. His mother was also a bodybuilding competitor. Priest started training at the age of 12 with the help and support of his grandfather. He competed for the first time at the age of 13 and won. He went on to win numerous other competitions leading up to him winning the IFBB Mr Australia at 17, 18, and 19. Priest competed at the World's Championship at 17, where he placed 4th. At 19 he again competed and won The Mr. Australia title, but was not allowed to get his pro card in Australia because of his young age. It was then Priest decided to enter an amateur competition, Niagara Falls Championships. While there, Priest was discovered and given his pro card. Priest became one of the youngest men ever to turn IIFBB  pro at the age of 20.





4.    Sergio "The myth" Oliva

Born in Cuba on July 4, 1941 In 1963 Oliva moved to Chicago, Illinois. There he worked at a local steel mill and began working out at the Duncan YMCA. Working 10-12 hour days at the steel mill and putting in another 2.5�3 hours at the gym gave Oliva very little time for anything else. Soon the bodybuilding grapevine was abuzz with gossip about a Cuban powerhouse who lifted more than any of the local Olympic champs. Oliva won his first bodybuilding competition the Mr. Chicagoland contest in 1963. Then he was successful again at the Mr. Illinois in 1964 but he lost in 1965 at the AAU Jr. Mr. America winning 2nd place even though he won the trophy for "Most Muscular." In 1966, he won the AAU Jr. Mr. America and again he claimed the trophy for "Most Muscular". He then joined the International Federation of BodyBuilders IFBB in which he won both the professional Mr. World and Mr. Universe Contests. In 1967 he won the prestigious Mr. Olympia contest, making him the undisputed world champion of bodybuilding.
Oliva then went on to win the Mr. Olympia title three years in a row, at 5 feet 11inches and at a contest weight that went from 235 lbs up to his most massive at 255 lbs. Oliva's 1968 Mr Olympia win was uncontested. A Guinness World Record that stands to this day. In 1969 he won his 3rd consecutive Mr Olympia by beating a Mr Europe, Mr International and Four time Mr Universe winner Arnold Schwarzenegger. Arnold tells of their first encounter in his 1977 autobiography 'Arnold the Education of a Bodybuilder.' "Then for the first time, I saw Sergio Oliva in person. I understood why they called him the Myth. It was as jarring, as if I'd walked into a wall. He destroyed me. He was so huge, he was so fantastic, there was no way I could even think of beating him. I admitted my defeat and felt some of my pump go away. I tried. But I'd been so taken back by my first sight of Sergio Oliva that I think I settled for 2nd place before we walked out on the stage... I never like to admit defeat, but I thought Sergio was better. There were no two ways about it.

Sergio Oliva died on November 12, 2012 in Chicago, Illinois from apparent kidney failure. He was 71. His death marks the first passing of any of the Mr. Olympia title holders.

BODYBUILDING TITLES : 

1963 Mr Chicago - 1st 1964 Mr Illinois - 1st �  1964 Mr America � AAU, 7th � 1965 Junior Mr America � AAU, 2nd � 1965 Junior Mr America � AAU, Most Muscular � 1965 Mr America � AAU, 4th � 1965 Mr America � AAU, Most Muscular � 1966 Junior Mr America � AAU, Winner� 1966 Junior Mr America � AAU, Most Muscular � 1966 Mr America � AAU, 2nd � 1966 Mr America � AAU, Most Muscular, � 1966 Mr World � IFBB, Overall Winner � 1966 Mr World � IFBB, Tall, 1st Overall � 1966 Mr Universe � IFBB Winner � 1966 Mr. Olympia � IFBB, 2nd � 1967 Mr. Olympia � IFBB, Winner� 1967 Universe � IFBB, Overall Winner � 1968 Mr. Olympia � IFBB, Winner Uncontested � 1969 Mr. Olympia � IFBB, Winner � 1970 Mr World � AAU, Pro Tall, 2nd� 1970 Mr. Olympia � IFBB, 2nd � 1971 Universe � Pro - NABBA, Tall, 2nd � 1972 Mr. Olympia � IFBB, 2nd � 1972 Mr Galaxy - WBBG, 1st � 1973 Mr International/ Mr Azteca � IFBB, Professional, 1st � 1973 Mr Galaxy - WBBG, 1st � 1974 Mr International � WBBG, Professional, 1st � 1975 Mr Olympus � WBBG, Winner � 1976 Mr Olympus � WBBG, Winner � 1977 Pro World Championships � WABBA, 1st � 1978 Mr Olympus � WBBG, Winner � 1980 Pro World Championships � WABBA, 1st � 1980 Professional World cup - WABBA, Winner � 1981 Professional World Cup � WABBA, Winner � 1984 Mr. Olympia � IFBB, 8th � 1984 Professional Mid-States Championships � WABBA 1st � 1985 Mr. Olympia � IFBB, 8th



3. Serge Nubret  ( The black panther )

Serge Nubret was born on the 6th of October 1938 in Anse-Bertrand, Guadeloupemoved. Later he moved on  to France with his family in 1950 to pursue his scholarship, when he was 12 years old. after only 2 years of training. Living up to his words, in 1960 he joined the International Federation of Bodybuilders, and was declared World's Most Muscular Man in Montreal.Nubret is best known in the bodybuilding documentary Pumping Iron where he competed as a last-minute entry against (eventual seven time winner) Arnold Schwarzenegger for the title of Mr. Olympia in 1975. While he looked fantastic, Serge finished second in the Tall Man category to Schwarzenegger, while Lou Ferrigno finished third. He was known for his excellent chest development, which would scare off fellow contestants.

BODYBUILDING TITLES :

1958: Mr. Guadeloupe � 1960: IFBB World Most Muscular Man � 1963: NABBA Pro Mr. Universe (2nd) � 1964: NABBA Pro Mr. Universe (2nd) � 1969: NABBA Pro Mr. Universe (3rd) � 1969: IFBB Mr. World (Tall) (2nd) � 1970: IFBB Mr. Europe (Tall) � 1972: IFBB Mr. Olympia (3rd) � 1973: IFBB Mr. Olympia (3rd) � 1975: IFBB Mr. Olympia (Heavy Weight, 2nd) � 1976: NABBA Pro Mr. Universe  � 1976: WBBG Mr. Olympus (2nd) � 1977: NABBA Pro Mr. Universe (2nd) � 1977: WBBG Mr. Olympus � 1977: WBBG Pro Mr. World � 1978: NABBA Pro. Mr. Universe (2nd) � 1981: Pro WABBA World Championships � 1983: Pro WABBA World Championships



2.  Arnold Schwarzenegger (  The Austrian Oak)

You must be very much familiar with this name already. Born on July 30, 1947) is an Austrian American actor, politician, businessman, investor, and former professional bodybuilder. Schwarzenegger served two terms as the 38th Governor of California from 2003 until 2011. Schwarzenegger began weight training at the age of 15. He won the Mr. Universe title at age 20 and went on to win the Mr. Olympia contest seven times. Schwarzenegger has remained a prominent presence in bodybuilding and has written many books and articles on the sport. Schwarzenegger gained worldwide fame as a Hollywood action film icon. He was nicknamed the "Austrian Oak" and the "Styrian Oak" in his bodybuilding days, "Arnie" during his acting career and more recently "The Governator" (a portmanteau of "Governor" and "The Terminator" � one of his best-known movie roles)

BODYBUILDING TITLES :

� 1965 Mr. Europe - Junior (Germany) � 1966 Best Built Man of Europe (Germany) � 1966 Mr. Europe (Germany) � 1966 International Powerlifting Championship (Germany)  � 1967 NABBA Mr. Universe - Amateur (England)  � 1968 NABBA Mr. Universe - Professional (England)  � 1968 German Powerlifting Championship (Germany)  � 1968 IFBB Mr. International (Mexico)  � 1969 IFBB Mr. Universe - Amateur (USA)  � 1969 NABBA Mr. Universe - Professional (England)  � 1970 NABBA Mr. Universe - Professional (England)  � 1970 Mr. World (USA)  � 1970 IFBB Mr. Olympia (USA)  � 1971 IFBB Mr. Olympia (France)  � 1972 IFBB Mr. Olympia (Germany)  � 1973 IFBB Mr. Olympia (USA)  � 1974 IFBB Mr. Olympia (USA)  �1975 IFBB Mr. Olympia (South Africa)  � 1980 IFBB Mr. Olympia (Australia)  



1. Frank Zane ( The Chemist )

Zane is a three-time Mr. Olympia (1977 to 1979). His reign represented a shift of emphasis from mass to aesthetics. Zane's proportionate physique featured the second thinnest waistline of all the Mr. Olympias (after Sergio Oliva), with his wide shoulders making for a distinctive V-taper. He stood at 5'9" and had a competition weight of 187-195 pounds when he won Mr Olympia (He weighed over 200 lbs when he competed in the 1960s). Zane is one of only three people who have beaten Arnold Schwarzenegger in a bodybuilding contest (1968 Mr. Universe in Miami, FL) and one of the very few Mr. Olympia winners under 200 pounds. Overall, he competed for over 20 years (retiring after the 1983 Mr Olympia contest) and won Mr America, Mr Universe, Mr World and Mr Olympia throughout his illustrious career.

BODYBUILDING TITLES :

 � 1961 Mr. Pennsylvania (17th place) � 1962 Mr. Keystone (Winner) � 1963 Mr. Keystone (2nd) � 1965 Mr. Sunshine State (Winner) � 1965 IFBB Mr. Universe (1st, Medium Height category) � 1966 IFBB Mr. America (1st, Medium) � 1967 IFBB Mr. America (1st, Medium) � 1967 IFBB Mr. Universe (3rd, Tall) � 1968 IFBB Mr. America (Winner) � 1968 IFBB Mr. Universe (Winner) � 1970 NABBA Mr. Universe (Winner) � 1971 NABBA Pro Mr. Universe (1st, Short) � 1972 NABBA Pro Mr. Universe (Winner) � 1972 IFBB Mr. Olympia (Under 200lbs, 4th) � 1974 IFBB Mr. Olympia (Under 200lbs, 2nd) � 1975 IFBB Mr. Olympia (Under 200lbs, 4th) �1976 IFBB Mr. Olympia (Under 200lbs, 2nd) � 1977 IFBB Mr. Olympia (Under 200lbs & Overall Winner) � 1978 IFBB Mr. Olympia (Under 200lbs & Overall Winner) � 1979 IFBB Mr. Olympia (Under 200lbs & Overall Winner) � 1980 IFBB Mr. Olympia (3rd, after suffering a near-fatal injury at his home, requiring le ngthy hospitalization) � 1981 - did not compete (boycotted the Mr Olympia contest after the controversial 1980 contest) � 1982 IFBB Mr. Olympia (2nd) � 1983 IFBB Mr. Olympia (4th, after suffering another accident on his bicycle, requiring extensive shoulder surgery shortly after the contest)

» Read More...