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Arnold Alois Schwarzenegger

Date of Birth:  July 30 1947
Place of Birth:  Thal, Styria, Austria
Birth Name:  Arnold Alois Schwarzenegger

Arnold Schwarzenegger Brief Bio:

Arnold Schwarzenegger displaying his muscles

Born into a very poor Austrian household Arnold learned the importance of hard work and routine. He played soccer as a young boy but found his passion around 14-15 years old when he was taken to the gym by his soccer coach. At that time he began to study psychology of mind over body. He began lifting and became the youngest person ever to win the Mr. Universe title at the age of 20.

The man with the accent generated a whole new international audience for body building, Schwarzenegger built himself into a sports icon. He would later go on to win five Mr. Universe titles and seven Mr. Olympia titles. He did this while setting higher goals on Hollywood. Through goal setting, hard work and routine Arnold Schwarzenegger became a world renowned athlete, movie star, businessman and politician.

Bottle of Creatine

Arnold Schwarzenegger’s Top Form Measurements:

• Height 6’2”
• Weight (off-season) 260 lbs.
• Weight (Contest) 235 lbs.
• Bicep 22”
• Chest 57”
• Waist 33-34”
• Thighs 28.5”
• Calf 20”

Nick names:

• Arnie
• Austrian Oak
• Styrian Oak
• The Machine
• The Governator
• Conan the Republican
• Conan the Governor
• The Running Man

Personal Records:

• Deadlift- 710 lbs
• Squat- 545 lbs
• Clean and jerk- 298 lbs
• Clean and press- 264 lbs
• Snatch- 243 lbs
• Bench Press- 520 lbs

Contest History:

• 1963 Contest in Graz, Austria, at Steirer Hotel- 2nd Place Finish
• 1965 Junior Mr. Europe in Stoccarda, Germany- 1st Place Finish
• 1966 Mr. Europe- 1st Place Finish
• 1966 Best Built Man In Europe- 1st Place Finish
• 1966 NABBA Mr. Universe In London- 2nd Place Finish
• 1967 NABBA Mr. Universe In London- 1st Place Finish
• 1968 NABBA Mr. Universe In London- 1st Place Finish
• 1968 IFBB Mr. Universe In Miami, Florida- 1st Place Finish
• 1968 IFBB Mr. International In Tijuana, Mexico- 1st Place Finish
• 1969 IFBB Mr. Universe In New York City- 1st Place Finish
• 1969 IFBB Mr. Olympia In New York City- 2nd Place Finish
• 1969 NABBA Mr. Universe In London- 1st Place Finish
• 1969 Mr. Europe ad Essen, Germany- 1st Place Finish
• 1970 NABBA Mr. Universe In London- 1st Place Finish
• 1970 AAU Pro Mr. World in Columbus Ohio- 1st Place Finish
• 1970 IFBB Mr. Olympia In New York City- 1st Place Finish
• 1971 IFBB Mr. Olympia In Parigi- 1st Place Finish
• 1972 IFBB Mr. Olympia In Essen- 1st Place Finish
• 1973 IFBB Mr. Olympia In New York City- 1st Place Finish
• 1974 IFBB Mr. Olympia In New York City- 1st Place Finish
• 1975 IFBB Mr. Olympia In Pretoria, South Africa- 1st Place Finish
• 1980 IFBB Mr. Olympia In Sydney, Australia- 1st Place Finish

Arnold Schwarzenegger’s Workout Routine:

This following routine is one that Arnold used to help him reach his goals. You must understand though that workout routines are not a one size fits all hat. You must create your own routine based on your own goals.

Monday- Wednesday- Friday
Chest:

Bench Press- 5 sets, 6-10 reps
Flat bench flies- 5 sets, 6-10 reps
Incline ben press- 6 sets, 6-10 reps
Cable Crossovers- 6 sets, 6-10 reps
Dips- 5 sets, to failure
Dumbbell pullovers- 5 sets, 10-12 reps

Back:

Front wide-grip chin-ups – 6 sets, to failure
T-bar rows – 5 sets, 6-10 reps
Seated pulley rows – 6 sets, 6-10 reps
One-arm dumbbell rows – 5 sets, 6-10 reps
Straight-leg deadlifts – 6 sets, 15 reps

Legs:

Squats – 6 sets, 8-12 reps
Leg presses – 6 sets, 8-12 reps
Leg extensions – 6 sets, 12-15 reps
Leg curls – 6 sets, 10-12 reps
Barbell lunges – 5 sets, 15 reps

Calves:

Standing calf raises -10 sets, 10 reps
Seated calf raises – 8 sets, 15 reps
One-legged calf raises (holding dumbbells) – 6 sets,12 reps

Forearms:

Wrist curls (forearms on knees) – 4 sets, 10 reps
Reverse barbell curls – 4 sets, 8 reps
Wright roller machine – to failure
Abs: Nonstop instinct training for 30 minutes

Tuesday- Thursday- Saturday
Biceps:

Barbell curls – 6 sets, 6-10 reps
Seated dumbbell curls – 6 sets, 6-10 reps
Dumbbell concentration curls – 6 sets, 6-10 reps

Triceps:

Close-grip bench presses (for the all three heads) – 6 sets, 6-10 reps
Pushdowns (exterior head) – 6 sets, 6-10 reps
Barbell French presses (interior head) – 6 sets, 6-10 reps
One-arm dumbbell triceps extensions (exterior head) – 6 sets, 6-10 reps

Shoulders:

Seated barbell presses – 6 sets, 6-10 reps
Lateral raises (standing) – 6 sets, 6-10 reps
Rear-delt lateral raises – 5 sets, 6-10 reps
Cable lateral raises – 5 sets, 10-12 reps

Calves and Forearms: Same as Monday, Wednesday and Friday
Abs: Same as Monday, Wednesday and Friday

Aesthetics Crew Member Supaturk

Below is an excellent interview of the Aesthetic Crew Member Supaturk. In this interview, he discusses his inspiration for why he got in to aesthetic bodybuilding, how he continues to stay motivated, his current workout regimen, his diet, advice for cutting body fat, his 3 most effective workouts that have helped him get his ripped physique, and his workout supplements that he is taking.

Interview with Aesthetics Crew Member Supaturk

Aesthetics Crew Member Supaturk

Could you tell us a bit about yourself and how you got started with bodybuilding?

When i was younger I was pretty fat. I was never the type of person that got teased, but I knew I was overweight.

I used to watch wrestling when I was a kid and I loved my Arnie movies, like Predator and The Terminator. And I dreamed to have a physique like Arnie. When I turned sixteen, I decided I needed to lose some weight first, so I dropped about 60 pounds in under a year. And then I first started training when I was seventeen years old. I started off not knowing much about gym and was on and off until I turned eighteen. Then I got serious. I did all my research, and constantly went through trial and error, with fixing up my diet, and then my training regime. And I’ve been hooked ever since.

 
Green Cofee Bean Weight Loss

 

 

How do you stay motivated?

My motivation is constantly growing, every year, envisioning what I want to look like, and the time period in which I want to achieve it. Then when I get there, I make a new goal. That’s the curse of bodybuilding though, you will never be happy with what you have, there’s always room for improvement.

Aesthetics Crew Member Supaturk

What is your current workout routine?

My workout routine is seven days a week, but on Sunday I only do small muscle groups that won’t counteract with larger muscle groups.

Monday – Chest + Abs
Incline Dumbbells, 6-8 Reps
Flat Bench press – 6-8 Reps
Decline Bench Press – 6-8 Reps
cables (PEC TECK) – Decline, Flat, Incline, 3 sets each

Tuesday – Biceps and Triceps + Cardio

– Triceps
Skullcrushers – 3 Sets – 6 to 8 reps. then drop set with inner grip to chest
Rope Pulldowns 3 sets – 6 to 8 reps. then drop down to lower weight until fail.
Seated Dips with 60-80 kg of weight on lap. 3 sets, 10 reps

– Biceps
W Bar with seat inclining 3 sets 6-8 reps, then drop set with inner curls with lower weight
3 sets seated dumbbell curls – 6 to 8 reps
Concentration Curls – 3 Sets – 6 to 8 reps
Hammer Curls – 3 sets – 6 to 8 reps

Wednesday – Back + Abs

Wide Grip pulldowns – 3 sets 8-10 Reps – Dropset to lower if cannot reach 10 reps
Inner Grip Pulldowns – 3 sets 8-10 Reps – Dropset to lower if cannot reach 10 reps
Inner Grip middle seated – 3 sets 8-10 Reps – Dropset to lower if cannot reach 10 reps
T Bar seated – 3 sets 8-10 Reps – Dropset to lower if cannot reach 10 reps

Thursday – Legs + Cardio

Squats – 6-8 Reps – 3 sets – Heavy
Leg Press – 8-10 Reps Slow and heavy
Leg raises – 6-10 Reps slow and heavy
Calve Raises – 8-10 Reps – Go Heavier if needed

Friday – Shoulders + Abs

Shoulder presses 8-10 Reps – Go heavier if needed
Dumbbell side Raises – 8-10 Reps – 3 sets
Arnie Presses Dumbells- 3 sets 8-10 reps
Military reverse presses 8-10 reps – 3 sets
Shrugs on machine 8-10 reps – 3 sets – go heavier if needed, dropset to 2 weights 20kg shrugs

Saturday – Biceps and Triceps + Cardio

– Triceps
Skullcrushers – 3 Sets – 6 to 8 reps. then drop set with inner grip to chest
Rope Pulldowns 3 sets – 6 to 8 reps. then drop down to lower weight until fail.
Seated Dips with 60-80 kg of weight on lap. 3 sets, 10 reps

– Biceps
W Bar with seat inclining 3 sets 6-8 reps, then drop set with inner curls with lower weight
3 sets seated dumbbell curls – 6 to 8 reps
Concentration Curls – 3 Sets – 6 to 8 reps
Hammer Curls – 3 sets – 6 to 8 reps

Sunday – Traps + Calves + forearms + Abs

Shrugs on machine 8-10 reps – 3 sets – go heavier if needed, dropset to 2 handheld weights 20kg shrugs.
Calf Raises – 8-10 Reps – Go Heavier if needed

– Forearms
Side Hammer Curls – 8-10 Reps – 3 Sets
finger palm raises reverse – 8-10 Reps – 3 sets
pull downs with straight bar- 8-20 Reps – 3 Sets

– Calves
Donkey calve raises – 10 reps – 3 sets
Standing calve raises – 10 reps – 3 sets
Leg Press extensions – 10 reps – 3 sets

Aesthetics Crew Member Supaturk

What is your diet like?

Currently I’m bulking, so I’m eating roughly about 4200+ Calories.

On a normal daily basis, my bulking diet consists of:

Meal 1: Pro/Carb 8:00am
10 Egg Whites, 1 Scoop Of Whey Protein, 1 cup oatmeal + blueberries
56g protein / 54g carbs / 5g fat

Meal 2: Pro/Fat/Carb 10:00am
Lean Ground Beef, 50g Cottage Cheese, green veggies 200 grams brown rice
55g protein / 47g carbs / 20g fat

Meal 3: Pro/Carb 12:00pm
2 x Chicken Breast, 200 grams brown rice + vegies
85g protein / 84g carbs / 3g Fat

Meal 4: Pro/Fat 2:00pm
200g Chicken + 200 Gram brown rice, Veggies
60g protein / 84g carbs / 10g Fat

Meal 5: PPWO 5.00pm
Boneless Skinless Chicken Breast, 1 Cup Vegies + 100 gram brown rice
50g protein / 32g carbs / 3g fat

Workout: 7:00pm

Meal 6: PWO Right After Training
2 Scoops Whey Protein / 80g of Dextrose
45g protein / 80g carbs / 0g fat

Meal 7: Pro/Carb 8-8:15pm
Lean Protein of your choice, 100 Gram brown rice + 2 natty peanut butter scoops
50g protein / 27.5g carbs / 18g fat

Meal 8: Before Bed 10:00pm
3 Scoops of Caseine Protein, 1.5 Tbsp. Flax Seed Oil
60g protein / 3g carbs / 21g Fat

Protein: 459 grams – Carbs: 399.5 grams – Fat: 80 grams

 

What gives you the best results when cutting?

When cutting i follow the Charles Poloquin Cutting diet principles, i still have carbs, but only in the morning and after a workout. and i keep my sodium levels minimal, as I’m prone to water retention from excess amounts of sodium.

I do cardio 4 x a week. Which consists of Uphill walking for one hour.

Aesthetics Crew Member Supaturk

What 3 exercises have contributed the most to building your physique?

I know it sounds Cliche, but the 3 most contributing exercises are Bench Press, Squats and Deadlifts. Best core exercises, that work the whole body, if you are not incorporating Deads+Squats into your routine, you are missing out on so much more potential growth.

 

What supplements do you use?

The only supplements i use are Fish Oil, Protein, Preworkout shakes and a multivitamin.

 

What is the most common training question that people ask you?

People always ask me how to get a fuller, rounder chest.Aesthetics Crew Member Supaturk

And not many people have incorporated decline into their workout.

Decline is one of the best workouts for chest, I make sure I add it into every chest workout, followed by flies + cables etc.

I’ve noticed it is a very subjective workout.
A lot of people don’t use them.
Some people swear by them.
And most fall in the middle.

People make excuses all the time such as, it gives me headaches, it hurts my shoulders etc, etc.

I found dips or decline bench presses on the Smith Machine or with dumbbells to be the most effective for decline variations. This exercise hits the pecs 100% and the pump is great. Doing it on the Smith Machine you don’t have to think about balance if you’re starting out and have crappy control or form, you can just press on till the pecs gives up on you.

My outer, lower and middle pecs have definitely been a major noticeable part of my body and the size of my chest is mainly due to decline. I highly recommend dips or declines on the Smith machine.

Some tips for decline bench:

When looking at the different bench press angles, the things that matter the most are:

1) The load vector – Gravity is creating the force straight up and down, but the angle of the torso varies.

2) Elbow position – Elbows out will in general involve more chest, elbows in will involve more shoulder, and this primarily has to do with torques and joint accelerations at the different joints.

3) Bar position in relation to elbow – If the bar is behind the elbow, increased tricep activity will be involved (think tricep extensions).

An entire muscle doesn’t hypertrophy evenly from one exercise. Entire muscle fibers contract (all or nothing principle), but the stimulus amongst muscle fibers within the muscle depend on the angle of penetration (angle of fibers) and direction of the force being exerted. ( it’s like doing biceps and only doing curls in other words).

 

Who is your favorite bodybuilder?

My all time goal is Frank McGrath. I love his thickness+vascularity. It’s what i aspire to.

 

Supaturk Gallery

What are your favorite quotes?

“I hated every minute of training, but I said, ‘Don’t quit. Suffer now and live the rest of your life as a champion.’”

“Don’t do your best. Do whatever it takes.”

 

What are your plans for the future?

Plans for the future is to reach my all-time goal of 240 pounds. I still have a long way to go. But I will get there, even if it takes me 10-15 years.

Bodybuilding isn’t the only thing in my life though, even though it requires 24/7 commitment. I’m a working class man, with my own house, and I’m looking to get into property development, hopefully by the time I’m 25, I’ll have another 2-3 houses.

Resources:
http://www.maniacfitness.com/interviews/supaturk-interview/

Zyzz (Aziz Sergeyevich Shavershian)

The Legend of Zyzz

Of all the aesthetic bodybuilders, Chestbrah’s brother Zyzz is by far the most popular and recognizable. He is in the discussion of the best aesthetic bodybuilder of all time. His fame and popularity only grew after his untimely death. Below is an interview that was conducted by Simplyshredded.com that discusses why Zyzz got in to bodybuilding as well as his mindset and motivation behind getting his ultra ripped body.

 

Checkout the interview:

 

How did you get started with bodybuilding?

Throughout high school, I was always an extreme ectomorph. I could eat anything and not put on fat, muscle, or weight, or so I thought. I was always fascinated with bodybuilding but lacked the motivation to start training hard until after I was done with my final year of school and exams were completed – it was time for a lifestyle change. I was ridiculously thin, I’m talking the skinniest guy in my grade in school; people always commented on how skinny I was and I hated it. I was always known as the skinny kid. I remember feeling like a little bitch when I was out with girls, walking next to them and feeling the same size as them. After My HSC, it was holidays, and I started going clubbing every weekend and always noticed whenever a jacked dude walked by, they had a presence a lot greater than that of a ‘normal’ person. The guys respect them, and the girls are all over them, and really, who wouldn’t want that?

At the time, my brother was training for a year and I was very impressed by his progress, and joined up at my local gym. I had absolutely no idea about anything gym-related, and it took months and months of research to know exactly what to do and how to go about my training and eating.

Where does your motivation come from?

If you asked me this question when I started training, my response would’ve been completely different. Originally, it started out innocently enough, I wanted to get bigger so I wasn’t so skinny, and have a bit of a build on me to impress girls. I’d look at pictures of shredded guys and tell myself, that’s going to be me. 4 years into my training, I can safely say that my motivation to train goes far beyond that of merely impressing people, it is derived from the feeling of having set goals and achieving them and outdoing myself in the gym.

I absolutely love it, the feeling of pushing out that last rep, and getting skin tearing pumps is something I don’t see myself without.

I wouldn’t even use the word motivation, I don’t need motivation now, as training is a necessity in my life. It’s all a part of my lifestyle, and I couldn’t imagine any other life than the gym/training/dieting lifestyle, as it is rewarding physically and mentally in ways beyond measure, you would have to experience it yourself.

My end goal is not to be some massed up freak, but rather to have a physique that can be looked as art; streamlined, tapered, and universally appealing.

What is your training philosophy?

My philosophy is – in a nutshell – don’t follow what a piece of paper says. Go with how your body feels. If you have written down that you want to do 8-10 reps, but you feel you can push out more, then you do exactly that.

Pro Testosterone Bottle If you’re counting every single rep like its nothing, you aren’t training hard enough. When I deadlift, I don’t think “hey I’ll stop at 5 reps” I think, I’ll stop when my wrists won’t let me hold the damn bar. It’s all about pushing yourself. The human body wants to stay idle and does not want to change unless you force it to. The more uncomfortable and the more pain you feel in your workouts, the greater the end result of your physique.

Pump your favorite music, visualize your goals in your head, and eliminate all negativity in your mind and get into the zone.

Honestly I count down the hours, take a pre-workout shake, and make it an epic event to go to the gym so even right before my first set I have a ‘mind-pump’ as it were. Sometimes when I go normally and go through the motions it feels like I’m not working out at all. When you train like this, the time goes like nothing, rather than the norm of people having chats, chilling out, doing a set, waiting for ages, talking, etc. Trust me, when your mind is in it, you will get more effective workouts and better results. Stop with the “I hate leg day, not looking forward to it” etc remarks. You ****ing love leg day. You can’t wait to ****ing squat

Here’s a little trick I use in my training, it may be of use to you.

Pretend there is a crowd of thousands watching you, and if you pull out as many reps or pull the weight that you hope (say 200kg deadlift 3 reps) you win a million dollars, and actually believe in your mind that it is true. Watch yourself push harder for reasons that I cannot explain. Try it in your sets tonight. When you think you can’t even push a single more rep out, picture this in your mind and you will push out 3. Or even up the stakes, pretend a gunman is pointing a gun at someone you love and you MUST complete the reps or push the weight to let them live. That’s seriously the lengths I go to in my workouts, sets, and reps, to push myself as hard as possible.

It’s as much of a mind game as a physical one. You are battling against your body with every single rep, and in the end it’s your willpower and determination that are the ultimate deciders in whether or not you will achieve your goals, or fail and give up. I take it if you have read this far, you don’t want the result to be the latter.

So that’s your training philosophy, what about your philosophy of life?

Definitely. Personally I’m a very friendly and happy person, and believe that people need to lighten up and enjoy life more. Even though I put on a lot of size and to some look intimidating, I’m one of the friendliest people you can meet.

I love playing up my perceived stereotype, and at the end of the day, never take myself seriously, which is one of the reasons I have accrued the fan base that I have.

What workout routine has worked best for you?

Sample Routine:

Monday: Chest/Biceps

  • 4 sets of Incline Dumbbell Press, 8-10 reps
  • 3 sets of Bench Press, 8-10 reps
  • 3 sets of Incline Flies, 8-10 reps
  • 3 sets of Chest Dips until failure
  • 3 sets of Barbell Curls, 8-10 reps
  • 3 sets of Preacher Curls, 8-10 reps, then drop the weight to half, and push out another 8

Tuesday: Legs/Calves

  • 4 sets of Squats 8-10 reps
  • 3 sets of Lunges 8-10 reps
  • 3 sets of Leg Press 8-10 reps
  • 3 sets of Leg Extensions till failure
  • 3 sets of Leg Curls 8-10 reps

Calves are self explanatory, just use some of the machines till failure, a lot of reps, feel the burn.

Wednesday: Back

  • 3 sets of Lat Pulldowns 8-10 reps
  • 4 sets of Deadlifts 8-10 reps
  • 3 sets of Bent Over Rows 8-10 reps
  • 3 sets of Dumbell Rows 8-10 reps
  • 3 sets of Hyperextensions 8-10 reps

Thursday: Shoulders/Triceps

  • 4 sets of Shoulder Press, alternate with Barbell & Dumbell every week 8-10 reps
  • 3 sets of Upright Rows supersetted with Lateral Raises 8-10 reps
  • 3 sets of front raises 8-10 reps
  • 3 sets of Lying Rear Delt Raises 8-10 reps
  • 3 sets of Close-Grip Bench Press 8-10 reps
  • 4 sets of Pulldowns 8-10 reps
  • 3 sets of Skullcrushers 8-10 reps

Saturday: Full Body

  • 3 sets of Deadlifts 8-10 reps
  • 3 sets of Squats 8-10 reps
  • 3 sets of Clean and Jerk 8-10 reps
  • 3 sets of Weighted Pull ups 8-10 reps

If you have to pick only 3 exercises, what would they be and why?

  1. Deadlifts – This exercise will transform you body if done every week, correctly. Go hard and have fun with them. Notice how you rarely see people deadlift heavy at the gym? Do you also notice how all these people have average physiques? Put 2 and 2 together.
  2. Lateral Raises – This is an isolation exercise that I love. Pushing yourself through the pain barrier is a mental game, and the pump it gives yields a quite aesthetically pleasing touch to the physique
  3. Incline Dumbell Chest Press – I have always started my chest workouts with Incline dumbbells. This allows for a far greater stretch, burn, and overall hypertrophy of the chest then a barbell, as well as targeting the upper chest from the get-go.

What is your philosophy on nutrition?

  • No fast food.
  • No soft drinks
  • No sweets or sugar
  • Only fluid you shall drink is water, and green tea

I have never counted calories, I just make sure I get a good amount of protein in every meal, and have around seven or eight separate meals a day as this ignites the metabolism. Basically, to put on meat, you have to eat meat. Try have some sort of meat product in most of your meals. Chicken Breast, Steak, Lamb, Kangaroo and if you don’t love these already, you will have to learn to.

Sample Daily Diet:

  • Meal 1 – 6 boiled Eggs, 2 cups of Oatmeal and a Protein Shake
  • Meal 2 – 300g Chicken Breast (boiled) Broccoli and Brown Rice
  • Meal 3 – 200g Tuna chunks in spring water, mixed with Spinach Leaves, and Wholemeal Pasta

Have your workout. Immediately post workout, consume your Whey Protein

  • Meal 4 – Stir fry Beef/Kangaroo Mince with some vegetables
  • Meal 5 – Steak or Kangaroo and Brussels Sprouts
  • Meal 6 – 4 scrambled Eggs and some Salmon
  • Meal 7 – One cup of no fat Cottage Cheese 10m before bed

When trying to cut down do you prefer to use HIIT or just normal cardio?

Neither. If you have your diet 100%, you don’t even have to look at the treadmill. It’s a simple case of calories in vs. calories out. If you consume more calories than you burn, you put on weight. If you consume less calories than you burn, you lose weight.

What cardio does is help accelerate burning those calories, but if you are already under your caloric maintenance, there’s no real need to do any cardio, although it can bring about fat losses much faster, you may also find it to be catabolic (muscle-wasting).

What is your supplementation like?

My supplementation consists of:

  • Hydrolyzed whey protein
  • Fish oil caps (6 a day)
  • Animal pack multivitamin
  • Xtend for BCAA’s
  • Zinc
  • Magnesium
  • Vitamin C
  • Green Tea
  • Mesomorph or Jack3d preworkout energy
  • Phenadrine and Inferno fat burners

Favorite Bodybuilders?

Arnold Schwarzenegger and Frank Zane. I love the classic bodybuilder look, with lean, tapered waists, rather than the blocky physiques of today. More examples of admirable and ideal physiques would include fitness models like Marco Pietrowski, Pham Woodbridge, and Tyler Mcpeak.

Most of these individuals have done interviews with Simplyshredded before and I highly recommend you check them out.

Favorite Quote?

“Obsessed is a word the lazy use to describe the dedicated.”

Philrayho’s Pre-Workout Supplement

Philrayho reveals his favorite pre-workout supplement that he has been taking recently in the video above. The pre-workout supplement he is taking is called “Buzz” by EHP Labs. Philray’s reason for liking this particular pre-workout is that is “has all of the good stuff and none of the bad stuff”. He also likes that the supplement doesn’t give him a crash either.

Philrayho’s Chest Day Workout:

(see video clip above)

Warm ups: Starts off with declined flies (350 reps). Takes a quick break and then does another 350 reps.

1) 50kb dumbbells on an incline bench (8 reps). Make sure to do a negative on your last rep.
2) Shoulder Shrugs (9000) reps

Aesthetic Bodybuilder – Daniel Gonzalez

An Interview With Daniel Gonzalez

Below is a cool interview that Simplyshredded.com did with Daniel Gonzalez. If you compare this interview with that of Chestbrah or Zyzz, their background stories are almost identical. They started off as super skinny kids in high school and decided to that they wanted to get bigger physiques. Gonzalez is now one of the key members of the Aesthetics Crew. While he isn’t as famous or popular as some of the other aesthetic crew member such as Chestbrah or Zyzz, he still has a great cut body and some helpful information that can be derived from this interview. I suggest you check it out!

 

 

Interview with Simply Shredded:

How did you get started with bodybuilding?

Growing up I was very very skinny. I remember been 16 and my bicep flexed measured the same as my wrist, 8 inches. I thought that i was destined to be skinny, and I’ll never look even athletic. When I started training, everyone told me I was wasting my time. “As if your gonna get big”. My goal was never to look muscular or even stand out as that was something that I thought I could never achieve. I just wanted to look normal, as I was over been told “you gotta eat, your a rake”! lol they used to call me toothpicks, gets annoying especially coming from chicks. I first started off at home, in the garage. I would get buckets and fill them with sand, and bicep curl them. Do push ups, and just try and do anything that felt like I was working my muscles some how. Growing up I would watch all the Van Dame and Arnie movies.

I looked at these guys and thought, woah, there gods! I always planted those pictures in my head, and imagined what it would feel like to look like that.

Where does your motivation come from?

My motivation comes from seeing what a difference training hard and consistently has done to my life, and the benefits and rewards you get from having a good physique. Every year I make gradual improvements, and you just keep feeling better and better about yourself.

The respect and appreciation people show you keeps me focused to keep making improvements, its almost like you have a reputation to uphold, and if you let yourself go, its like your letting a lot of other people down, especially young beginners that look up to you.

What workout routine has worked best for you?

I used to train my body parts once a week, heavy 6 reps, and rests in between. That didn’t work that great for me. This past year I was fortunate enough to meet a guy called Jimmy Kotantonis. He is a Mr world Australian champion, and at the age of 39 looks like something out of a cartoon. He is very well known and respected in the industry and with so much knowledge that even the best bodybuilders in Australia go to him for advice. One of those people that can answer any question without hesitation. He has helped me with my diet and training. And since I met him my physique has improved dramatically. I now train higher reps, less rest between sets, and I train each body part every 4th or 5th day. Once every 7 days in my opinion isn’t frequent enough.

I do a lot of super and giant sets, always mix it up and go by how I feel. I don’t have a set routine that I follow religiously, going by how I feel, is the best way to go.

If you have to pick only 3 exercises, what would they be and why?

  1. Dead lifts  – Because of so many muscles it involves at the one time. Promotes a lot of growth and thickness, something I lacked a lot of and since I started them they have helped me out heaps.
  2. Strict lateral raises – Too many people swing up heavy dumbells in this exercise, i think if performed strict, you really get those round full delts, that broaden your frame. Can never have round enough shoulders.
  3. Incline dumbell curls – Really good for guys with short biceps, like myself. Makes the bicep appear longer as it targets the lower part of your bicep.

What is your diet like?’

Ive tried every diet imaginable, from low carb, to no carb high fat (keto), to high carb no fat. What i find is the best by far is carb cycling, and again, Jimmy got me onto this. I actually put on quality muscle and leaned up at the same time. Guys that do this, actually grow into a competition, which is normally hard to even hold on to all your muscle yet alone grow.

Works on the principle of 3 low carb days, then a high and a mod.

They say that the pre and post-workout meals are the most vital meals for the day, what do yours consist of?

I keep all my meals the same, spaced out approx every 3 hours. The only difference is post work out I use a good hyrolized protein (60gm), and drink it with 500 ml of dark grape juice (50 gm of sugars). While I train I drink BCAA’s, I use Xtend by Scivation.

I find that keeps you full, and intensity is through the roof while training. Helps with growth as well.

When trying to cut down do you prefer to use HIIT or just normal cardio?

I do a walk on the treadmill, with the highest incline for about 50 min. I find you preserve more muscle this way. When running your body tries to use glucose as energy, so if your glucose stores are low, which normally are while dieting, your body will break down muscle. Slow walks with resistance, your body uses fat more as a means of energy.

What supplements do you use?

Just my hydrolised protein, and BCAA’s. Multivitamins, fish oils, and a good fiber supplement.

Favorite Bodybuilders?

Kevin Levrone, Arnold, Frank Zane, Phil Heath

Favorite Quote?

“You are what you eat”

Two Arm Dumbbell Row

The Two Arm Dumbbell Row Workout

Video Translation: Stand approximately hip width apart, knees slightly bent with a dumbbell in each hand. Keeping your back flat, bent forward at the waist so that your torso is almost parallel to the floor. With your palms facing in and without moving your body, slowly pull the dumbbells in slowly close to your sides. Hold for a second and then return to the starting position.

Seated Barbell Reverse Curl

How To Perform The Seated Barbell Reverse Curl Exercise

Seated Reverse Barbell Curls exercise is one of the variants of the classic “curls” that train the biceps. The reverse grip, with both palms facing downward, excludes the involvement of the biceps in this exercise, leaving most of the workload to your forearm muscle groups. This exercise works out the flexor muscles of the forearm (brachioradialis, brachialis and biceps brachii) and the extensor muscles of the forearm such as the extensor digitorum and extensor carpi ulnaris.

 

reverse bicep curl while sitting

 

 

Equipment Required

  1. A barbell
  2. Suitable amounts of weight
  3. A weight bench

 

Seated Reverse Barbell Curls: Close Grip Technique

Instructions

  1. Begin by bending your knees and pick up the barbell. You should ensure that your back is always straight.
  2. Grip the barbell 2 thumb widths apart from its center with both of your palms facing downwards.
  3. Stand up and then sit down at the bench’s end and keep your knees together, back straight and feet forwards.
  4. While exhaling, curl the barbell upwards and ensure that your upper arms are solid and strong to your sides.
  5. While inhaling, lower the barbell back to your starting position in a slow and controlled manner. Don’t allow the barbell to hit your legs since this will enable you to maintain pressure on your forearm muscles and enhance the overall benefits of this exercise.
  6. Do several repetitions of this exercise that you are comfortable with.

 

Straight Grip Seated Reverse Barbell Curls: Straight Grip Technique

Instructions

  1. Begin by bending your knees and pick up the barbell. Your back should is straight when performing this movement.
  2. Hold the barbell in a shoulder wide grip.
  3. Stand up and then sit down keeping your knees and feet together.
  4. While exhaling, curl the barbell upwards and ensure that your upper arms are solid and strong to your sides.
  5. You should then inhale while lowering the barbell back to your stating position in a slow and controlled manner. You should ensure that your wrists and hands and wrists are always solid and straight when performing this movement.
  6. Do several repetitions of this exercise that you are comfortable with. You shouldn’t allow the barbell to touch your legs.

 

 

Seated Reverse Barbell Curls: Wide Grip Technique

Instructions

  1. Begin by bending your knees and while keeping your back straight pick up the barbell.
  2. With your palms facing downwards, grip the barbell two inches outside shoulder-width apart.
  3. Stand up and then sit down at the bench’s end and ensure that your back is straight.
  4. Curl the barbell upwards while exhaling throughout this movement and keep your upper arms solid and strong.
  5. Lower the barbell back to your starting position in a slow and controlled manner but don’t allow the barbell to touch your legs.
  6. Do several repetitions of this exercise that you are comfortable with. You shouldn’t allow the barbell to touch your legs.

 

Tips

  1. Do not allow the barbell to jerk your wrists downwards since may result in injury.
  2. If you are unable to perform this exercise properly, you should do several practice reps with a light barbell so that you can find your perfect comfort zone.
  3. This exercise requires a strong grip of the barbell, if you feel that the barbell is slipping out of your palms you should either use wrists straps or use a lighter barbell that will enable you to have a more secure grip on the barbell.

Standing Wrist Curl Behind The Back

How to do a Standing Wrist Curl

The standing wrist curl

The role of the standing wrist curl is to develop the muscles of the forearms. For this kind of exercise, you will need barbell.

1) In a standing position, take a barbell and hold it behind your glutes, at an arm’s length kind of distance. At the same time, you should be making use of a pronated grip. Your hands should have a shoulder’s width different between them. Ensure that your arms are facing the opposite direction of your glutes.

2) The starting position entails looking straight ahead of you. Your feet need to be wide apart from each other, at approximately a shoulders width.

3) Breathing out slowly, raise the barbell. You can achieve this by moving your wrist in a semi-circular path in the direction of the ceiling. To get this done perfectly, ensure that your wrist is the only body part in motion.

4) Holding the contraction for a moment will help you move up to the next level. Afterwards, lower the barbell to the position you started with, all the way down. At this point, you should be inhaling slowly in a bid to create equilibrium between the lost air and the body’s attempts at correcting the deficit.

5) Repeat this exact same process for the correct number of times. For each individual, there is a healthy number, because we all have different energy needs, so you will have to know yours.

6) At the point of winding up, you will need to put the barbell down the squat rack or on the ground. This is a delicate move, and you need to take care not to stretch tendons. The best way to achieve it is by bending your legs at the knees slowly but very solidly.

Alternative Ways of Doing the Standing Wrist Curl

The barbell is not a cut and dry method of pulling this exercise off. You can also make use of dumbbells. The movement will be the same, the only variation coming into the handling alone. This will not be a problem as the level of efficacy can grow over time. Some users will prefer to go with one dumbbell at a move in a bid to manage the isolation.

When handling a barbell, it needs a positioning that is easy to pick up from, and at times, the floor position is too low. You can have it on a squat rack or better still have a training partner pick it up for you.

Incline Hammer Curls

The Incline Hammer Curls Workout

Translation:

Sit on an inclined bench with a dumbbell in each hand, arms hanging straight down. Turn your hands so that your palms are facing towards each other and without moving your upward arms, slowly curl the dumbbell weights until the end of the dumbbell weights reach your shoulders. Your palms should still be facing towards each other. Flex your biceps at the top of your movement and slowly lower your arms back down.

Crossfit Deadlifts Using Proper Form

Learn how to do crossfit deadlifts the proper way

The crossfit deadlift is one of the quickest ways to gain huge amounts of muscle mass. It works many muscles throughout the body including, arms, legs, core, and back. However, many people don’t use proper form while doing the deadlift. Not using proper form is extremely dangerous and causes many injuries, some of which can be fatal.

With that in mind, the following steps show how to properly do a dead lift using proper form:

  1. Place the width of your feet to align with your hips.
  2. Position the bar over the middle section of your foot.
  3. Use a wide grip with your hands placed outside of your hips.
  4. While pulling, your arms should stay straight throughout the lift movement.
  5. Make sure to maintain your chest as high as you can get it throughout the movement.
  6. Keep your back back tight and in a lumbar and thoracic extension.

Below is some information regarding pulling the bar as well as breathing. This information came from here.

After you get an awesome set up, you are ready for the pull:

Keep the bar close to your body as you pull. You should literally be dragging it up your legs (wear pants, or tall socks!).
Your torso angle should remain constant until the bar reaches your knees. This means that your shoulders and hips rise at the same rate until the bar is at your knees. If your hips come up first or your chest comes up first, you violate this rule.
The bar should travel in a perfectly vertical path perpendicular from the ground to the top of your pull.

And one last thing – breathing and tension:

On max effort pulls, it is important that your torso is rigid to support your spine. The best way to do this is to take a big breath (referred to as the valsalva maneuver) before the lift. Filling your lungs to capacity with air exerts pressure in your torso, which keeps your spine rigid and in alignment. So, take a big breath before you pull a heavy deadlift, and hold it until you return the bar to the ground.