We know you want a better quaff

ROONIE COLEMAN.. KING OF BODYBUILDING

Ronald Dean "Ronnie" Coleman (born May 13, 1964 in Bastrop, Louisiana) is an American professional bodybuilder who holds the record of eight straight wins as Mr. Olympia, a title he shares with Lee Haney.


* 1990 Mr. Texas (Heavyweight & Overall)
* 1991 World Amateur Championships (Heavyweight)
* 1991 Mr.Universe
* 1995 Canada Pro Cup
* 1996 Canada Pro Cup
* 1997 Grand Prix Russia
* 1998 Night of Champions
* 1998 Toronto Pro Invitational
* 1998 Mr. Olympia
* 1998 Grand Prix Finland
* 1998 Grand Prix Germany
* 1999 Mr. Olympia
* 1999 World Pro Championships
* 1999 Grand Prix England
* 2000 Mr. Olympia
* 2000 Grand Prix England
* 2000 World Pro Championships
* 2001 Arnold Schwarzenegger Classic
* 2001 Mr. Olympia
* 2001 New Zealand Grand Prix
* 2002 Mr. Olympia
* 2002 Grand Prix Holland
* 2003 Mr. Olympia
* 2003 Grand Prix Russia
* 2004 Mr. Olympia
* 2004 Grand Prix England
* 2004 Grand Prix Holland
* 2004 Grand Prix Russia
* 2005 Mr. Olympia

ARNOLD

Mr. Olympia

Schwarzenegger's goal was to become the greatest bodybuilder in the world, which meant becoming Mr. Olympia.[5][13] His first attempt was in 1969, when he lost to three-time champion Sergio Oliva. However, Schwarzenegger came back in 1970 and won the competition, making him the youngest ever Mr. Olympia at the age of 23, a record he holds to this day.[13]

He continued his winning streak in the 1971 – 1974 competitions.[13] In 1975, Schwarzenegger was once again in top form, and won the title for the sixth consecutive time,[13] beating Franco Columbu. After the 1975 Mr. Olympia contest, Schwarzenegger announced his retirement from professional bodybuilding.[13]

Months before the 1975 Mr. Olympia contest, filmmakers George Butler and Robert Fiore persuaded Schwarzenegger to compete, in order to film his training in the bodybuilding documentary called Pumping Iron. Schwarzenegger had only three months to prepare for the competition, after losing significant weight to appear in the film Stay Hungry with Jeff Bridges. Lou Ferrigno proved not to be a threat, and a lighter-than-usual Schwarzenegger convincingly won the 1975 Mr. Olympia.

Schwarzenegger came out of retirement, however, to compete in the 1980 Mr. Olympia.[5] Schwarzenegger was training for his role in Conan, and he got into such good shape because of the running, horseback riding and sword training, that he decided he wanted to win the Mr. Olympia contest one last time. He kept this plan a secret, in the event that a training accident would prevent his entry and cause him to lose face. Schwarzenegger had been hired to provide color commentary for network television, when he announced at the eleventh hour that while he was there: "Why not compete?" Schwarzenegger ended up winning the event with only seven weeks of preparation. After being declared Mr. Olympia for a seventh time, Schwarzenegger officially retired from competition.

BIG BICEPS

How to get big biceps step 1:- Eat Big!

In order to get big biceps, you need to eat big. This means eat everything! Your body needs to have an excess of calories each day before you can start to build muscle. Make sure you eat lots of protein (meat, eggs and fish) and lots of carbs (brown bread, brown rice and potatos). Protein is what makes up your muscles, and you need a lot of it to actually build muscle. Eat as much protein as you can.

To really get big biceps, make sure you either have a protein shake (a protein drink) or a good meal after your biceps workout. This is when your bicep muscles are repairing and need the nutrients. Also, make sure you eat before you go to bed. Most of actual muscle building happens while you are asleep.

How to get big biceps step 2:- Lift Heavy!

One of the biggest mistakes I see lifters making when trying to get big biceps is doing to may sets and way to many reps. If you want to get strong and big biceps, you need to lift heavy weights at low reps. When I say low, I mean anything from 2 to 8, depending on the exercise. Most of my biceps exercises are arounf 4 to 8. I like to load up heavy on the big exercises like barbell bicep curl, chin up and preacher curl. Take this one step further by using a spotter to help you puch out really heavy sets.

How to get big biceps step 3:- Rest Up!

Most people are surprised when they ask me how to get big biceps and I tell them to get plenty of rest. Like I mentioned earlier in this article, most of your muscle building is done in your sleep. So if you want to get big biceps, get plenty of sleep (9 hours would be good, but 8 is fine). Also try to limit your cardio to 1-2 workouts per week. When you're training your biceps, cut out the cardio. Don't train your biceps then hit the treadmill for an hour afterwards. How to get big biceps? Work hard, rest hard.

How to get big biceps step 4:- Mix It Up!

Feel like no matter how many hours you spend building your biceps you just can't seem to lift and heavier and get any bigger? You've hit a plateau. It happens to every lifter at some stage. This is why you need to vary your biceps workouts and shock your muscles into growth! See, you muscles tend to get "used" to the biceps training exercises. So you need to change you biceps workout every 2 - 3 months, change the day you work your biceps and change the order in which you do your biceps exercises. This will definately help you to get big biceps!

How to get big biceps step 5:- Train smarter!

To get big biceps, you need to put some thought into your biceps routine. Here are my tips to trian smarter: Only train your biceps once per week and hit them with 5 different exercises, train your back at least 48 hours before/after your biceps (because the biceps are secondary muscles in back exercises), never train your biceps if they are still sore from the last workout and always do the biggest and heaviest biceps exercises in your routine first (bicep curl, chin up, preacher curl).

Apply my "how to get big biceps" to your bicep routine and you'll notice the difference! Remember, you only get out what you put in! Work hard in the gym, rest hard and build bigger biceps!

six packs abs

Surrender Sit-Ups

These are called surrender sit-ups due to the hand position. Your arms will be above your head as if you were surrendering to someone. In the upright position, place your feet flat on the floor. Slowly lower yourself back like a traditional sit-up, but only go as far as you can without lifting your feet off the floor. When your feet begin to rise, come back up to the starting position. Squeeze your glutes throughout the entire movement.

Unlike a traditional “ab wheel,” a Power Wheel is attached to your feet and you move your legs instead of your arms. You can either bend your knees and tuck them into your chest, or do a “pike” with straight legs. Either way, be sure to exhale on each contraction.

Swiss Ball Weighted Crunches

The opportunities are endless when it comes to a Swiss Ball, but weighted crunches are one of my favorites. Choose a weight that allows you to perform 3 sets of 8–10 repetitions. Position yourself on the ball just to the front of the top (to ensure a full range of motion) and slowly allow your spine to wrap back around the ball. Be sure to anchor your feet with a weight at least twice as heavy as the weight you use to perform the exercise.

Swiss Ball Reverse Crunches

Position your body so your scapula is centered on the top of the ball. Grab a stationary handle above your head and tuck your knees up and around towards your face. I use my eyes as a reference point. As in all abdominal exercises, it’s imperative that you exhale during the effort. Reps are not the only indicator of a good abdominal workout…you should feel each one in the muscle, without obsessing over how many you do.

Hanging Leg Raises

There are two schools of thought when it comes to hanging leg raises. If you do the entire movement from completely stretched out to completely contracted, then your psoas muscles (hip flexors) assist in the movement. If you start the movement with your legs bent at 90 degrees, you eliminate the use of the hip flexor group. I suggest you mix it up and do the exercise both ways.

Janda Sit-Ups

These are tremendous once you get the hang of them. Assume the traditional sit-up position, with your arms crossed over your chest. Have someone grab the back of your calves and pull slightly. Slowly sit up, maintaining a contraction in the glutes. If you can’t pull yourself up right away, start with the negative part of the movement.
Full Contact Twists

These are similar to Tornado Ball chops, but they can be done in a gym without any special equipment. Get a 45 lb. Olympic bar and place one end in a corner to hold it in place. With your feet shoulder-width apart, knees slightly bent, and arms fully extended, hold the opposite end of the bar and rotate it overhead in a semi-circular motion. Be sure to rotate at the waist and feel the movement throughout your entire core. Do 1–3 sets of 15–20 reps.

Medicine Ball Throws on Swiss Ball

Assume the same position on the Swiss Ball as you would if you were doing weighted crunches, and position your feet under two dumbbells for safety. Ask a partner to help you with an 8–10 lb. medicine ball. While seated on the Swiss Ball in an upright position, have your partner throw the medicine ball over your head so you can catch it (under control) while lying back over the Swiss Ball. Sit up and throw the medicine ball back to your partner. Do 3 sets of 12–15 reps.

Cable Side Crunches

Using a cable in the highest position, grasp the handle with one hand and rest the other on top the hand grabbing the handle. Your hand should be at your temple. Keeping your arm completely stationary, crunch between the waist and lower chest only. The movement will be small and very isolated. Be sure to do both sides for about 3 sets of 12-15 reps with a challenging weight.

The Top 5 Best Chest Exercises

1. Barbell bench press

The king of all chest exercises. The flat barbell bench press has long been the standard for strength prowess. If you could only choose 3 exercise to create a full body workout, the flat barbell bench press would have to be on the list. This is also the same exercise used in any big 3 powerlifting competition.

You will find people use a large number of variations of the flat barbell bench press. A close grip flat barbell bench press is used to focus more on triceps, while a wide grip flat barbell bench press is a standard pec builder. A middle grip is used most successfully to combine the strength of the triceps, pecs, and shoulders for a maximal effort bench press.

2.To set up:

find a flat standard Olympic bench with a standard 45 lb barbell. Laying down flat on the bench, you want the soles of your feet to touch the floor. This is because we want a solid base on which to use our legs to help drive the weight up. You want your butt, your upper back, and your head to be touching the bench at all times.

You should also set up so that when you unrack the bar it will drop almost directly down to your chest; in other words you don’t want to be doing a barbell pull-over once you unrack the bar from the bench, as this will create unnecessary fatigue and increase the possibility for shoulder injury.

All that being said, put a couple plates on that bar and lets start benching!

3.To bench:

with a medium grip flat bench press, you don’t want your elbows tucked in nor flared out. They should naturally fall at a 45 degree position away from your body, locked in against your lats for stabilization at the bottom of the rep.

From the unracked position, you will lower the weight slowly so that the bar just lightly touches your nipple area; do not bounce. Using explosive chest strength you should drive the bar through the mid-way point of the rep, which is usually a sticking point. Once you are past the mid-way point you will increase your triceps activation to press and lock out the weight. When I say lock out, I do not mean to lock the elbows out 100%, instead they should be locked out about 95% so that the elbow is completely straight.

The best way I have found to maximize triceps activation is to focus on breaking the bar in half away from you. Think about holding a stick out straight in front of your body with palms down, then break that stick away from you by snapping both forearms and wrists away from the midline of the body. Clearly the bar is not actually going to break, but you can use this concept for maximum triceps activation.

4.Variations:

wide grip, medium grip, narrow grip; board press, floor press, pin press.

The incline bench press is often used to target the upper pecs, while the decline bench press is used to target the lower pecks. I have a bone to pick with this notion. For one thing, the incline press is great. I always work a flat incline dumbbell press into my workout. If you have studied the anatomy of the pectoralis, you will notice that there is indeed an upper pec. Your pecs will appear super powerful once you have concentrated on flat and incline benching, and developed the cut between the two muscles. That, my friend, is good stuff.

Controversial point #1:

The decline bench on the other hand is quite bogus. There is no ‘lower pec’ muscle. People are most often stronger on the decline bench because the range of motion is shorter, which eliminates weakness at the bottom of the press, because you are better able to recruit your triceps and lats throughout the entire exercise, and because you use less of your weaker upper pec and more of the bigger, stronger pectoralis major. I haven’t done a decline bench press in 8 years or more, and I don’t intend to start doing them now. A close grip decline bench focusing on the triceps is a whole different story. You can read about the #5 best triceps exercises# for more information.

My only problem with the following video is that he lifts his butt off the bench during each rep. I only show you this because it demonstrates the concept of driving with your feet and legs. It is possible to drive with your feet and legs while simultaneously keeping your ass on the bench.

How the Body Uses Protein

Proteins are vital to proper body function. These important nutrients help your metabolism, your hormones, and your immune system function at optimum levels. Protein is also the key ingredient for building muscles. Next to water, protein is the most important part of a healthy diet.

How Much?

The amount of protein the human body needs varies from person to person. A body builder will require more protein than an average person. When protein is consumed in higher amounts than the body needs it will store this extra protein. For a body builder this is good news since that extra protein goes a long way toward building lean muscle mass.

Every time you work out you are breaking down muscle tissue. To rebuild this muscle tissue your body requires protein. Adding protein to your diet, in the form of protein supplements, will help you get stronger faster.

Fast Acting Proteins

Proteins can be fast or slow acting. As a body builder you will need both forms of proteins to build lean muscle mass. Slow proteins work over time in your body to help muscle mass stabilise and help increase muscle strength.

Fast acting proteins work to quickly help your body recover after workouts. This is extremely important so that your body will be prepared to go again when your next workout rolls around. Studies are currently being conducted on whether fast proteins also help with strength building. Early results from these studies are positive and add just one more reason for you to consider supplementing your diet with protein shakes and protein bars.

Whey can also be added to your diet to help with protein uptake. Whey powder contains whey protein in the form of a whey protein isolate. This iso whey can be found as an added ingredient in many protein shakes.

When Should Protein Supplements Be Used?

As an athlete you should eat a diet filled with high protein foods daily. This diet, combined with protein supplements, will help as you build up lean muscle mass and strength.

Protein shakes, protein bars, whey powders, and other protein supplements should be taken with a balanced diet. In order to determine the amount of protein supplements that should be added to your existing diet you must first find out how much protein you are already getting from the food you eat. Once this has been determined you can use supplements to get the extra protein you need.

There are different protein requirements for different body types and activity levels. As a body builder you will want to consume one gram of protein for pound of body weight. This one to one ratio makes determining the amount of protein your body needs simple. Whatever your diet lacks you can easily supplement with shakes and bars.

As a body builder you will want to keep protein in your body at all times. You can do this by eating throughout the day and drinking shakes that include protein powder and whey powder before during and after your workouts. Protein shakes, and protein bars, will help prepare you for your workout by giving you stamina and strength. During your workout protein will give you even more strength and the ability to complete your workout feeling great. Finishing your workout with a protein shake will help your body recover before your next workout.

Body builders, like you, need to monitor their protein intake through the day to achieve optimum results from protein supplements.

Supplements Plus offers the best range of supplements at the lowest prices, guaranteed. We'll beat any advertised price in Australia and we offer free shipping for orders over $150! To view our range of products