Posted on

Training once a week: Science confirmed Mike Mentzer’s method



Training once a week: Science confirmed Mike Mentzer’s method

The legendary Mike Mentzer, one of bodybuilding icon whose methodology training for decades attracted enormous public attention and which was the subject of endless debate. This giant is, in fact, found that almost all bodybuilders have a problem with overtraining, but during the week practicing far less time, while also winning some of the biggest prizes in the sport.
The man who is the first in history had won a competition with the maximum number of points, which in 1978 won the title of Mr. Universe and win the heavyweight Mr. Olympia.

Mentzer’s approach to training is quickly made him even more popular, and has gained thousands of followers to years later their number substantially reduced, because of its drastic reduction of muscle mass, and especially after he left this world too early, in the 49th year life.

His training was brutal, maximum intensity, in which each repetition performed slowly and completely correct. The exercises were performed to the limit, and it is considered that for achieving maximum stimulation of each muscle group separately, it is ideal to exercise 20 to 30 minutes. After such training he rested four days, however, or even up to 7 days to the next.

Although his approach lost a lot of popularity, now the last scientific study has proved that he was right.

Scientific research that included 70 healthy adults, which were then divided into two age groups, clarified is what this is all about.

In the first group were persons aged 20-35 years, while in the second the elderly from 60 to 75 years. During the first phase of the research, which lasted 16 weeks, both groups had three endurance training per week. After that, divided into three groups. The participants of the first group were totally stopped exercising, others have reduced the number of weekly training from three to one, while the third group of participants also reduce the number of training from three to one, but at the same time reduce the number of sets for each muscle group from three to one.

The results showed that the legendary Mentzer found a good approach. In other words, a group of older exercisers, no one has managed to maintain the same muscle mass than before reducing the number of training from three to one, with younger trainees was completely different situation. Both groups whose participants reduce the number of training from 3 to 1, and the number of sets of 3 to 1, the survey are completed with the same outcome, that muscle mass was held still.

However, the measurements after the completion of the entire process of research there was one key difference – with members of the group of young trainees who have reduced the number of weekly training, but who at the same time maintain a complete range of training and have not reduced the number of series, recorded an increase in muscle mass!

It was also the best answer to the question whether the methods Mike Mentzer really has an effect.

Posted on

Correct your posture with this simple and practical stretching

Correct your posture with this simple and practical stretching

Correct your posture with this simple and practical stretching

Nic Gregoriades has long been practiced jiu-jitsu and yoga, and has created a multitude of techniques that have improved the life of many jiu-jitsu athletes. In this video shows an interesting technique that will improve your posture.

Because of the sedentary lifestyle many people today suffer from slouch and bad posture, but with this technique you will easily make your shoulders and back to the correct position, and all you need is your belt from a kimono, but unless you have a band, you can use and a band type TRX. Try this useful stretching, and through daily practice you improve your posture.

Posted on

10 best old school exercises | WORK IT for old school body

10 best old school exercises

10 best old school exercises
10 best old school exercises

10 best old school exercises

1. Sissy squats

How to do sissy squats?

2. EZ curl lying triceps extensions

Lying triceps extensions
Lying triceps extensions

3. Cross-chest dumbell triceps extension

Cross-chest dumbell triceps extension
Cross-chest dumbell triceps extension

4. Forearm roller

Forearm roller
Forearm roller

5. Concentration curl w/hanging arm

Concentration curl w/hanging arm
Concentration curl w/hanging arm

6. Push-ups

How to do push-ups?


7. Cross bench pullover

Dumbbell pullover
Dumbbell pullover


8. One-arm dumbbell row

One-arm dumbbell row
One-arm dumbbell row

9. T-bar rows

T-bar rows
T-bar rows

10. Wide-grip chins

Wide-grip chins
Wide-grip chins

Posted on

Arnold Golden Six Workout Routine | Muscular physique Tips

Arnold Golden Six Routine

The ‘Golden Six’ was a programme is based around six key exercises .According to Arnold he made “remarkable” gains on.

Austrian Oak built his impressive foundation on full-body workouts such as Park’s ‘Beginner 5×5 routine and his own ‘Golden Six’

I found out everything I could about Reg Park. I bought all the magazines that published his programs. I learned how he started training, what he ate, how he lived, and how he did his workouts. I became obsessed…

The Golden Six Routine

Barbell Squat410
Wide Grip Barbell Bench Press310
Chin Up3Max
Behind The Neck Overhead Press410
Barbell Curl310
Bent Knee Sit Up3-4Max


  • Arnold recommended performing this routine 3 times per week on alternating days for a 3 month cycle.
  • Once you can do 2/3 reps above the recommended amount increase the weight.
  • Strive to progress wherever possible.
  • Rest for 2 minutes between sets of squats and no more than 90 seconds for the other exercises.
Arnold Schwarzenegger Young Photos
Arnold Schwarzenegger Young Photos

Follow Arnold Golden Six Workout Routine. It’s perfect way to lay the foundation for a well balanced, muscular physique.

Get in, blitz everything, get out, eat, rest, repeat.

Posted on

Best Workout For Abs


Best Workout For Abs

Try this classic workout for abs. You can combine with the training of other muscle groups.

Decline sit ups 3 x 15

abs 1

Classic workout for abs (crunches) 3 x 20

abs 2


Roman Chair Sit Ups 4 x 10

abs 3

Hanging Leg Raises 3 x 15

abs 4

Incline Reverse crunch 3 x 10

abs 5

Posted on

Bench Press tips to lift more | Fitness and Bodybuilding Expert

Bench Press tips to lift more | Fitness and Bodybuilding Expert

These 4 powerful little mental “tricks” could help you add an immediate 20% more to your bench press and break a new personal record!

Bench press power tip 1:

Focus on your body…not the bar!

When you’re benching, try to actually push your body away from the bar…not the bar away from your body.

This trick works for the same reason when doing pullups, you focus on pulling your elbows down.

Your brain sees the bar as an inanimate object outside of your control and it understands that the bar may “win”.

But your brain sees your body as an “ally” and “within your control”…

…and is much more confident in your strength when focusing on moving your body.

Bench press power tip 2

“Pull” The Bar Apart!

As you’re lifting the bar, try “pulling” it apart as if your hands were moving away from each other.

Your hands don’t actually move…you just want to grip hard and imagine “stretching” the bar longer.

This calls into play more “stabilizer muscles” to give you extra power in your upward movement.

Bench press power tip 3

Visualize The Bar Going up!

Do you know this “spotter” trick?

Whenever you’re spotting someone on the bench press and they’ve hit a sticking point, most of the time all you have to do is place 2 fingers under the bar and it magically seems to raise again.

No…you don’t have the world’s strongest fingers!

It’s simply a total mental “mind f’er” where the lifter “thinks” he’s getting help with the rep…but is actually doing it all on his own.

You can do this by yourself (or with a partner) just by visualizing the bar constantly moving upwards.

When you reach that sticking point, play a mental movie in your mind and vividly SEE the bar raising.

Your body will “believe” what you see and respond by making your “movie” a reality!

Bench press power tip 4

Look To Your Dominant Hand!

Another “sticking point” destroyer…

Once you reach the point where the bar stops its ascent and you think you’ve been defeated, look (without turning your head) toward your dominant hand (the one you write with).

This is yet another mental “trigger” for your brain to associate strength and power with what it perceives as your strongest assetts in your “bench press battle”.

Well, there you go!

Bring your brain to your next chest workout and load up a few extra plates because you’re guaranteed t leave your wimpy old record in the dust once you try these easy tips!

By The “Muscle Nerd” Jeff Anderson – fitness and bodybuilding expert and author of the Optimum Anabolics program

Posted on

Secret to a small waist | Tips from Frank Zane


Secret to a small waist | Tips from Frank Zane

Stay Hungry Longer

by Frank Zane, Mr. Olympia 1977-79

My secret to a small waist-line is staying hungry longer. While other practices are necessary too, becoming more comfortable in the presence of hunger is the key aspect of my abdominal program. Only then can I practice diaphragm and abdominal control with stomach vacuums, which can’t be done on a full stomach.

At the first pangs of hunger, take a minute to vacuum : Bend forward at the waist with your hands on your knees and exhale the last vestiges of air from your lungs, tensing your abdominal muscles. Hold it… now instead of inhaling, suck your gut in by using your diaphragm – a powerful area of your body between the stomach and lungs. Imagine you can draw in your abs so far that they touch the spinal erector muscles of your lower back. The more you practice, the longer you can hold the full vacuum and the smaller your waistline gets.

One of the many valuable things I learned from Arnold Schwarzenegger between 1969 and 1979, when we trained together, was the urgency of practicing vacuuming the last month before competition. We always did it on an empty stomach when we were hungry. I started with stage 1 vacuuming (because it’s easier) for 20 seconds and then did the same thing with my hands behind my head for five sets of 30 seconds. This became my final pose in my posing routine – the stomach-vacuum pose. My waist got smaller and smaller because I got better at controlling the profile of my waistline..

Most people want a small, muscular waistline because the abs are the center of the body, where the eyes gravitate most readily. My way of getting this sought-after development is to stay hungry longer, vacuum and do abdominal work.

The nice thing about doing stomach vacuums is that they take only a few minutes. The rest of my body becomes more defined as all my muscles stand out in bold relief. Ab work is also important, but I found that too much ab work gave me a shore lower back. A simple, quick routine I practice is two sets of 30 reps of hanging knee raises and two sets of 30 crunches. Also, any activities that tense the abdominals – like playing a wind musical instrument or simply tensing your abs during your workout – will add to your ab development.

Vacuuming creates the opposite effect of eating a lot of food at one time, wich leaves you feeling bloated. Vacuuming at the first sensation of hunger helped me to stay hungry a little longer. I always dropped a few pounds in bodyweight the more I did this, but it seemed a fair price to pay for a small, muscular waistline. You might say that vacuuming helped me clean up my act of competition. ”

Tips for the bodybuilder entering his first contest?
Frank:Practice posing, be in as good a shape as possible. Be CONFIDENT in yourself.
Project a good IMAGE on the stage.Read some of my courses about POSING.

Posted on

Twisting sit ups on decline bench | Abs routine Irvin Koszewski

Abs exercise routine

Abs exercise routine
Abs exercise routine

Twisting sit ups on decline bench

Abs routine Irvin Koszewski

Performed in the same manner as the regular sit-up except that, at the half-way mark, you side, then lower your body and with the next rep twist to the other side. 2 sets of 15-25 reps.

twisting sit ups on decline bench

Posted on

Learn proper squat form | Types of squat workouts

Squat – the king of all exercises

It is often a reason squat called the king of exercises. When performing the squat (especially with a barbell) activates the whole body. Most are loaded legs (especially quads), followed by the lower back, abdomen and other parts of the body. Also, depending on the particular variant of the squat can no longer activate individual parts.

Bad Squat
Here are bad examples of people squat.
These moves will not strengthen the body. It is only possible to get permanent injuries.

Learn squat from babies
Did you know that babies before walking do “the squats”. First master the stability of crouching, and later learned to walk.

Squats can be performed in several ways: without weights with barbell and dumbbell, with the weight placed in front of (front squat), with weight placed behind the body (back squat), and there are still a large number of variants, such as hack squat, squat jeffereson, belt squatting and so on. Also it can be with regard to the depth of descent divided into half squat, parallel squat and deep squat.

When someone in fitness center mentions squat then usually implies a parallel back squat. In explanation we most hold on to him, and we shall process and other variants of the squat that are infrequently used.

1. Back Squat

Back SquatBack SquatBack SquatBack SquatBack SquatBack Squat

The back squat is one of the three exercises that are performed at powerlifting competitions (with the bench press and dead lift). Equally used in physical conditioning of athletes (in order to improve explosive power, maximum power, etc.) As well as in bodybuilding and fitness where the goal is aesthetics or increase muscle mass, decrease body fat, the muscle definition and Fig.

2. Front squat – type 1

Front squatFront squatFront squatFront squatFront squat
The problem with type 1 front squat is the insufficient flexibility of the hand and shoulder girdle so elbows are not set up enough. Also in slightly larger weight can lead to the situation that we weight pulls forward (lack of flexibility in the calves, hips, back).

3. Front squat – type 2

Front squatFront squatFront squatFront squatFront squat
Front squat type 2 is only easier to perform because the flexibility of the hand and the shoulder girdle. Position rod is the same only the palms are over it.

4. Powerlifting squat

Powerlifting squat
5. Squat with close set foot
Squat with close set foot
6. Squat with a wide set foot
Squat with a wide set foot
7. Hack Squat
Hack SquatHack Squat

Posted on

The difference between dips for chest and dips for triceps


The difference between dips for chest and dips for triceps

There are two types of dips on the parallel bars, and it is important to know the difference of these two exercises. The first kind of dips is designed for chest and one for triceps. Because both of these exercises belong to the group of complex exercises, it is recommended that they be part of your training program.
Dips is an exercise that you can do with their own weight or with additional load (depending on your strength and readiness).

The main difference between dips for chest and dips for triceps lies in the depth of the movement.

Note: Before performing the exercises dips is recommended to have a good warm up for shoulders.

Video showing dips for chest and dips for triceps:

Posted on

Advanced exercises for the chest – Dexter Jackson Training


Advanced exercises for the chest – Dexter Jackson Training

Since 2004, when he won three contests in a row, Dexter has achieved celebrity status in this sport. With his 168 cm and 100 pounds, “The Blade” without problems accounted with much larger competitors. His imposing symmetry and unwavering nature are his main weapon.

In his chest training, Dexter takes advantage of a variety of exercises which every detail of the muscle leads to complete combustion.
In push movement, Dex used explosive ejection and controlled descent. In flys, he uses methodical and even clock signals, which runs its series.
Dexter is a big fan of machines because of its stability – when large weight, a fixed range of motion provides a level of security of any of the exercises on the machine.

Flat bench press46-10
Incline hammer machine press (complex series with)
Crossover cables





Incline bench press on smith machine (complex series with)
Dumbbell flyes on flat bench





Flat bench press bar

Start: “Bar press exercises are the main muscle builders,” says Dexter. “Always do them first so you can use it more weight and more intensity.” Lie on your back and place your feet flat on the floor. Receive rod normal grip slightly wider than shoulders.
Movement: Lift the bar and then slightly down toward your chest. Keep your chest aligned with the elbows should be directed to the side. When the bar touches your chest, push the explosive upward, to the point just before locking the elbows.

dexter jackson flat bench press

Incline hammer machine press

Start: Adjust the device so that it can rely on the back seat, and set foot flat on the floor. Hands should be exactly in line with or slightly below the shoulder when you first sit down to a rack.
Movement: Using explosive movement, concentrate on stretching the pectoralis during the suppression of the handle by itself. Avoid locking the elbows at the top. “Do not forget to tightly compress the chest at the peak of contraction,” says Dexter. “Just because you do not lock the movement does not mean that you can not concentrate and squeeze when they need it.” Slowly return to the starting position – for full development, feel working muscles at the top and the negative perform under control.. Now go to the next repetition.
dexter jackson chest

Crossover cables

Start: Attach the handles on the top or bottom cable devices. Stand right in the middle, slightly bend your knees, point look forward and take a stable position. Lean forward in order to maintain such a position during each repetition. Receive handles palms facing each other and elbows slightly bent position.
Movement: At the same time pulling the cables from the lower or upper pulley, drive handles in front of your mid-section of the body; arms slightly bent at the elbows. Hold on a moment in this position and make a contraction before the cables back to the starting position, resisting their free fall.

dexter jackson cablesdexter jackson cables

Posted on

Ten reasons to start exercising | awesome body


Ten reasons to start exercising | awesome body

First Reduces fatigue

If you train three times a week (ride your bike or something like that), you will be 20% more lively (rested), and your fatigue will be reduced by as much as 65%. Jogging (or brisk walking) also increases your energy supplies, which is achieved at the moment of training, when you sweat, your body improves metabolism and increases the production of dopamine in the brain to make you feel more rested.

2nd You will have a better sleep

National Sleep Foundation did a study which showed that 67% of people who regularly train sleep better than people who do not train. A little fresh air is not harmful, so will another round of running or walking help you sleep with deep sleep.

The third will improve your memory

A study done by the journal Behavioral Brain Research shows that human memory improves after one tour aerobics. This is because the body secretes a type of hormone when a person is in motion. Therefore, when the next time during the learning experience that you need a break – take the time to exercise.

4th Your creativity will increase

People who regularly train, for example, riding a fast bike ride, have a greater ability to come up with new ideas. More often go for a bike ride (or train on the bike in the house) and ideas will come.

5th Training can reduce the risk of cancer diseases

It may sound too good to be true, however, research shows that physical activity helps reduce the risk of breast and uterine cancer, however, has not yet determined exactly what type of training and how much time to spend in training to reduce the risk of developing the disease.

6th You will be happier

When a man exercise his brain increases the secretion of a substance that helps in stressful situations and helps with your nerves. Simply say, exercise helps to improve your mood! So, when you feel you have a bad day, all you need to do is to put on shoes, get out and start training.

7th will increase your self-confidence

The very fact that you know that you can endure running a few miles, or you can walk quickly in the period between 30 and 60 minutes, or to increase the weight you can lift, this knowledge will give you inner strength. Steel structure and good physical condition of the body will give you more confidence.

8th will be healthier

If you train two or three times a week, you’ll be less ill during the year. So when the next time you make the usual practice, do it with a little higher motivation and keep in mind that it helps in the fight against various harmful bacteria.

9th level will increase your endurance

Do you feel exhausted and you have pain all over your body? Give training a chance! Research shows that training helps the body to release endofiner who has a great ability to reduce the feeling of pain (and also can inspire feelings of happiness, and this hormone called natural morphine).

10th will be more productive at work

Take time to exercise! One study published in the journal Population Health Management shows that man is more productive at work if engaged in some sort of physical activity.