Phil Heath

Bodybuilding Motivation - Golden Age

RONNIE COLEMAN

Name : Ronnie Coleman
Birth date : May 13, 1964
Birth place : Monroe, Louisiana
Raised : Bastrop, Louisiana
Married: Christine Achkar Coleman
Children : Jamilleah and Valencia Daniel
Occupation : Reserve Police Officer for the Arlington Police Dept.
Height : 5'11"
Weight : 305lbs(Contest), 330 lbs(Off season)
Current Residence : Arlington, TX
1st Amateur Victory : Mr. Texas 1990
Pro Qualifying Event : 1991 World Amateur Championships
Career Highlight : Winning the 1998 Mr. Olympia
Education : Bastrop High School 1982, Grambling State University,
1986 (BS in Accounting, Cum Laude)


RONNIE COLEMAN'S CONTEST HISTORY

1990
Nationals - NPC, HeavyWeight, 3rd

1991
Nationals - NPC, HeavyWeight, 4th
USA Championships - NPC, HeavyWeight, 14th
World Amateur Championships - IFBB, HeavyWeight, 1st

1992
Chicago Pro Invitational - IFBB, 11th
Night of Champions - IFBB, 14th
Olympia - IFBB, Did not place

1993
Chicago Pro Invitational - IFBB, 6th
Grand Prix France - IFBB, 4th
Grand Prix Germany - IFBB, 6th
Niagara Falls Pro Invitational - IFBB, 6th

1994
Grand Prix France - IFBB, 3rd
Grand Prix Germany (2) - IFBB, 3rd
Olympia - IFBB, 15th
San Jose Pro Invitational - IFBB, 4th

1995
Canada Pro Cup - IFBB, Winner
Grand Prix France - IFBB, 4th
Grand Prix Russia - IFBB, 6th
Grand Prix Ukraine - IFBB, 3rd
Houston Pro Invitational - IFBB, 6th
Night of Champions - IFBB, 3rd
Olympia - IFBB, 11th

1996
Canada Pro Cup - IFBB, Winner
Florida Pro Invitational - IFBB, 2nd
Grand Prix England - IFBB, 5th
Grand Prix Germany - IFBB, 5th
Grand Prix Spain - IFBB, 5th
Night of Champions - IFBB, 2nd
Olympia - IFBB, 6th

1997
Arnold Classic - IFBB, 4th
Grand Prix Czech Republic - IFBB, 4th
Grand Prix England - IFBB, 5th
Grand Prix Finland - IFBB, 3rd
Grand Prix Germany - IFBB, 5th
Grand Prix Hungary - IFBB, 6th
Grand Prix Russia - IFBB, Winner
Grand Prix Spain - IFBB, 7th
Ironman Pro Invitational - IFBB, 3rd
Olympia - IFBB, 9th
San Jose Pro Invitational - IFBB, 6th

1998
Grand Prix Finland - IFBB, Winner
Grand Prix Germany - IFBB, Winner
Night of Champions - IFBB, Winner
Olympia - IFBB, Winner
San Francisco Pro Invitational - IFBB, 2nd
Toronto Pro Invitational - IFBB, Winner

1999
Grand Prix England - IFBB, Winner
Olympia - IFBB, Winner
World Pro Championships - IFBB, Winner

2000
Grand Prix England - IFBB, Winner
Olympia - IFBB, Winner
World Pro Championships - IFBB, Winner

2001
Arnold Classic - IFBB, Winner
Grand Prix New Zealand - IFBB, Winner
Olympia - IFBB, Winner

2002
Grand Prix Holland - IFBB, Winner
Olympia - IFBB, Winner
Show of Strength Pro Championship - IFBB, 2nd

2003
Grand Prix Russia - IFBB, Winner
Olympia - IFBB, Winner

2004
Grand Prix England - IFBB, Winner
Grand Prix Holland - IFBB, Winner
Grand Prix Russia - IFBB, Winner
Olympia - IFBB, Winner

2005
Olympia - IFBB, Winner

2006
Grand Prix Austria - IFBB, 2nd
Grand Prix Holland - IFBB, 2nd
Grand Prix Romania - IFBB, 2nd
Olympia - IFBB, 2nd

2007
Olympia - IFBB, 4th

             

Arnold Schwarzenegger

Name: Arnold Alois Schwarzenegger
Nicknames: The Oak, The Austrian Oak, The Olympian, Oak, The King, Champ, Arnie, Schwazzie, Arnold Strong
Location: Los Angeles, California USA
Born: July 30, 1947 in Graz, Austria.
Height: 6'2"
Arms: 22"
Chest: 57"
Waist: 34"
Thighs: 28.5"
Calves: 20"
Off Season Weight: Around 260 lbs.
Competition Weight: Around 235 lbs.
Favorite Exercise: Bent-Over Rows
Competitive Records:
1963 Steirer Hof Competition in Graz, Austria (runner up).
1965 Junior Mr. Europe in Germany
1966 Best-Built Athlete of Europe in Germany
1966 International Powerlifting Championship in Germany
1966 Mr. Europe - amateur in Germany.
1966 NABBA Mr. Universe - amateur in London, England
1967 NABBA Mr. Universe - amateur in London, England
1968 German Powerlifting Championship in Germany
1968 IFBB Mr. International in Tijuana, Mexico
1968 NABBA Mr. Universe - professional in London, England
1968 IFBB Mr. Universe in Miami, Florida (tall class winner)
1969 IFBB Mr. Universe in New York
1969 IFBB Mr. Olympia in New York (2nd place to Sergio Olivia)
1969 NABBA Mr. Universe - professional in London, England
1969 IFBB Mr. Europe - professional in Germany
1970 NABBA Mr. Universe - professional in London, England
1970 AAU Pro Mr. World in Columbus, Ohio
1970 IFBB Mr. Olympia in New York
1971 IFBB Mr. Olympia in Paris, France
1972 IFBB Mr. Olympia in Essen, Germany
1973 IFBB Mr. Olympia in New York
1974 IFBB Mr. Olympia in New York
1975 IFBB Mr. Olympia in Pretoria, South Africa
1980 IFBB Mr. Olympia in Sydney, Australia

Arnold was born July 30 1947, in the little town Thal in Austria, four miles from Graz. The name Schwarzenegger means "black plowman". His father Gustav was a former military officer who later became a policeman and his mother was a house wife.
They all lived above the police station, where Gustav worked. Arnold had a one year older brother, Meinhard, who died in a car accident when he was in his twenties. They were both raised in a very strict catholic home. One day after seeing the Olympic swim champion Johnny Weissmüller in Graz, Arnold was so inspired by Johnny's physique that he decided he wanted to become a champion athlete and started training.

In the early years Arnold and his brother practiced a lot of different sports such as skating, skiing, hiking, swimming and tabel-tennis. Because of the interest in sports the school came in second place and did not get much attention.

The brothers were always competing against each other both in sports and in school. Gustav wanted Arnold to become a world-class soccer player, but at the age of thirteen Arnold dropped out of the soccer team. He was looking for a rolemodel and found one on the silver screen, Hercules. He watched all the Hercules movies over and over.
He started to collect muscle magazines and was so impressed by the strength and the muscles in the magazine that he had just one goal clear in his mind.
So he started to train. In 1961 Arnold met Kurt Marnul, the former Mr. Austria. Marnul was impressed by Arnolds body and asked him if he wanted to train in the Athletic Union in Graz. And of course Arnold wanted that. Arnold trained seven days a week and for that he had to drop out of school and abandon the church.
Besides training Arnold began a three-year apprenticeship as a carpenter. He competed in his first competition in Graz hotel and came in second place. In 1965 he enlisted in the Austrian army, and to compete in Stuttgart Arnold had to go A.W.O.L and for that he was jailed when he came back. But he won the competition and was awarded the title Junior Mr. Europa. By the age of twenty he had been named Mr. Germany and runner up in his his first Mr. Universe. When he retired in 1975 he had been awarded Mr. Universe five times, Mr. Olympia six times and Mr. World once. But five years after his retirement in 1980 he won his seventh Mr. Olympia title. Researched By: Richard Stenborg

Frank Zane

Name: Frank Zane
Born: June 28 1942. Kingston, Pennsylvania
Location: California, USAHeight: 5'9'' (175 cm)
Competition Weight: 185 lbs
Off season weight: 200lbs
Arms: 18''
Chest: 51''
Waist: 29"
Thighs: 26"
Calves: 16.5"

Frank Zane is an international bodybuilding champion, world-renowned
performance coach, and leading expert on active aging. He has won all
of bodybuilding’s major titles, including Mr. Olympia, Mr. Universe,
Mr. World, and Mr. America, and has been inducted into the Bodybuilding
Hall of Fame and the Muscle Beach Hall of Fame.


Frank has authored seven books on the mental and physical aspects
of body transformation, including Fabulously Fit Forever,
Zane Nutrition, and most recently, The Zane Body Training Manual.
He is a former mathematics teacher, with degrees in secondary education
and experimental psychology.


Frank has been featured in countless articles and has made numerous
television appearances on ABC, CBS, NBC, and ESPN. He lives in San Diego,
California, with his wife Christine.


Contest History:


1983 Mr. Olympia 4th
1982 Mr. Olympia 2nd
1980 Mr. Olympia 3rd
1979 Mr. Olympia 1st
1978 Mr. Olympia 1st
1977 Mr. Olympia 1st
1976 Mr. Olympia 2nd
1985 Mr. Olympia 4th
1974 Mr. Olympia 2nd
1972 Mr. Olympia 4th
1972 Pro Mr. Universe Short 1st & Overall
1971 NABBA Pro Mr. Universe Short 1st
1970 Amateur Mr. Universe Winner
1968 Mr. Universe Short 1st & Overall
1968 IFBB Mr. America Medium 1st & Overall
1967 IFBB Mr. Universe Tall 3rd
1967 IFBB Mr. America Medium 1st
1966 IFBB Mr. America Medium 1st
1965 IFBB Mr. Universe Medium 1st
1965 Mr. Sunshine State 1st
1963 Mr. Keystone 2nd
1962 Mr. Keystone 1st
1961 Mr. Pennsylvania 17th

How to do a Bench Press

Arnold Schwarzenegger Mr. Olympia 1975

‘Sitting in a SAUNA or STEAM room helps you lose weight’ is a MYTH!

Some people and massage centers are keen to espouse the weight loss benefits of sauna and steam you room.

What are Creatine Supplementation Side Effects?

Creatine supplementation may have numerous side effects ranging from inferior to some very serious major health issues. These side effects affiliated with Creatine supplementation differs depending on one’s preexisting health condition, diet and dosage. The more serious side effects are mostly linked with preexisting medical conditions and/or long term Creatine supplementation.

SIDE EFFECTS OF STEROIDS

Steroids are widely used almost all over the world by both male and female athletes to enhance their athletic ability. Body builders, power lifters, soccer players, wrestlers, cricketers, swimmers look forward to improve their size, stamina, strength or speed by using steroids, regardless of the risks. Even many men just take steroids to look massive or muscular.
A recent study by The National Institute of Drug Abuse shows that over 0.325 million teenage boys and 0.175 million teenage girls use steroids. Adult steroids abusers are even higher in number, considering the fact that many steroid abusers do not report it.
Steroid abuse leads to a lot of side effects some of which are temporary and others are permanent. Steroid use can have many serious health problems of which everyone should be aware of.

Common Myth: Weight training makes Women Bulky

Women simply don't produce enough of the hormone testosterone to build muscle mass the way that men do. If you see an over-muscled woman in a body building competition, chances are that she has used a synthetic testosterone such as anabolic steroids. 

Difference between Isolation and Compound movements

An isolation movement aims to work on a single muscle and is mostly a single-joint movement. In reality is it impossible to isolate and work over a specific muscle and in practice what we try is to maximize the stress on that specific muscle while minimizing it on other muscles.

Injuries that can occur in the gym

Wrist sprain

Wrist sprain can be caused by lifting very heavy weight that stretches your hand towards your wrist.

Biceps Tendonitis
Biceps Tendonitis is usually caused by doing a lot of bicep curls in the gym.

Abdominal Strain
It mainly occurs due to a vigorous or a forceful activity.

What are eccentric, concentric and static contractions?

Eccentric, concentric and static contractions are types of muscle contractions.

An eccentric muscle contraction is the

What is weight training?

Weight training is sets of different exercises in which the muscles are stretched and squeezed by using external weights to gain strength and increase the size of skeletal muscles. 

Why Should I Take Protein Supplements?

Protein has great importance in the sport of body building. Protein builds up new muscle tissue as well as helps in repairing the damaged ones. Hence, the process of muscle building can be enhanced by increasing protein in your diet or by using protein supplements.

Weight trainers and bodybuilders train very hard and undergo nonstop wear and tear of the body. They require constant intake of high quality protein to build muscles and accomplish their goals, which a large range of protein supplements can provide. Thus most of the bodybuilders make protein supplementation a part of their muscle building program. Protein supplements are one of the easiest ways for increasing the protein intake.

The 100 Push Up Milestone

Pushups is one of the best exercises covering the arms, shoulders and the chest muscles. Doing 100 pushups in a single go says it all about your endurance and strength. Following is a plan to help you reach the 100 pushup milestone.

First find out how many maximum pushups you can do in perfect form. Take it as you current maximum. After every 15 days, take three days off and then test again the maximum pushups you can do.

HOW TO GET RID OF BELLY FAT

Getting rid of fat from the body, especially the lower abdominal area can be a tough task. Greater the fat you have accumulated in the lower stomach more difficult it becomes to get rid of it. A balanced diet and exercise can help cut down fat and give you the fitness you have always craved of!


Reduce carbohydrates

 Carbohydrates turn into fat when not used to release energy. So you should decrease the carbohydrate intake and increase the protein intake. Protein also cuts fat naturally.

HOW TO BUILD MUSCLE (FOR BEGINNERS)

HARD GAINER

Hard gainer is the term used for people who find it difficult to put on muscular mass or to gain muscle. But since gaining muscle is never easy, it makes all of us a hard gainer. Time, technique and hard work are the key to build a good muscular physique.

THE INITIAL STEP

Go hit the gym! Start working out 4 or 5 days a week, working on one body part daily. Below is an example of a good workout routine to gain mass: 

Monday                       Chest

Tuesday                       Back

Wednesday                  Day Off

Thursday                      Arms (Biceps and Triceps)

Friday                           Shoulders

Saturday                       Legs

Sunday                         Day Off

In the gym your mindset should always be positive, concentrating towards the workout as this will not only give you fast results but also will avoid injury.