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Bodybuilding Zone Logo January 2022
Bodybuilding Zone | MS PowerClub | SportsFitness Connection
LATEST BODYBUILDING RESULTS No contest scheduled for January 2019
RANT #1 2022
New Year same old BS!
2003 Olympia Champ Ronnie Coleman - 8 time Mr. Olympia.

One very disturbing trend we see being played on these so called bodybuilding channels is some of the most pussy ass workouts I have ever seen. Saw one recently that about 1 year old that said they wish Ronnie Coleman didn't make his video because people are getting hurt trying to emulate his workouts. Still allot other saying look at him now and his health problems to justify their training methods or so called systems. Others say basic exercises shouldn't be used, the bench press is crap, squats hurt knees, and full deadlifts are a bodybuilding no no. This BullShit is not dedicated to just channel on the web, but basically to all of them.

Lets get this shit straight, SQUATS done properly have never hurt anyone's knees or back. One more thing that smith machine squat crap is basically just leg press and is far inferior to the regular back and Olympic squat. Back squats are about weight load over time, that is what make the entire body grow to adapt to the cumulative stress produced.

BENCH PRESSES don't cause pec tears, bad warm ups and ugly performance (just like in the squat) cause these injuries. I won't discuss the DEADLIFT in this editorial because its done so shitty by most I just wish they wouldn't do it at all, and wish most would just leave it alone.

Some want to know what caused this problem. Well its about 30 years of eroding advice from a weaker and weaker training authority. Over the course of 2019 we are going to set some of this shit straight. With this NEW format we will be able to do just that. Last but not least there is a good reason why Ronnie Coleman is respected through out the bodybuilding and powerlifting worlds. Its comes from his founding beliefs in those three core exercises that he pushed to the hilt year after year. He will be the most revered MR.OLYMPIA a very very long time, because those others trying to catch him as a # will never match up to the HARDCORE BODYBUILDER he truly was!

Live Strong and Train Hard….
Bodybuilding Training: Training course for the beginning bodybuilder or those looking to get back on the right track.
Ouestion #1 of the Month
BBZone Q&A January 2019 - Workout Poundages

Question: What are some good, general WORKOUT POUNDAGE GOALS for a man to shoot for?

Answer: Thank you for that excellent question!
Here’s a set of poundage goals to keep anyone busy:

  • SQUAT — Try to achieve 75 pounds over your bodyweight for two sets of 8-10 reps in good style
  • PRESS — Try to work up to 40 pounds under your bodyweight for two sets of 5-6 reps, in good style
  • BENCH PRESS — Try to achieve bodywelght resistance for two sets of 6-8 reps in picture-perfect form
  • BENTROWS — Try to work up to 20 pounds over your bodyweight for two sets of 6-8 reps
  • DEADLIFT — Try to attain 100 pounds over bodyweight for two sets of 6 reps
  • BARBELL CURLS — Try to build up to 50 pounds under your bodywelght for two sets of 8 reps
Those goals are not to be regarded as suitable for persons of extremely great natural potential. Such “naturals” will, I’m sure, be ultimately able to exceed the goals I’ve suggested by between twenty and fifty pounds, depending upon the exercise; but for the vast majority of trainees these goals are quite impressive and their achievement will mean outstanding development and a great sense of satisfaction. Stay on track ‘till next month!

Train Hard or Go Home!
Recipe of Month
BBZone Recipe of the Month - Chocolate Coffee

Chocolate Coffee

With right now being the time when most of us are recovering from the suicide eating we did over the holidays and are starting to figure out our plan for the new year we need a shake that helps pack on solid mass. The Chocolate Coffee shake does just that. It taste great and works very good.


Chocolate Coffee


  • Mix 2 scoops of Alpine Milk Chocolate Protein or other protein with:
  • 1 cup of skim milk
  • 5 ice cubes
  • 1 cup of water
  • 2 teaspoon of instant coffee!

Tastes just like some gourmet concoction, but with allot better nutrition!

If you have any questions feel free to drop us a line at -
BBZone Bodybuilding Workout - Effective LowerBack Training!

Effective LowerBack Training!

Many weight trainees recognize the Importance of regular lower back training. For the physique competitor, it could mean extra points in the line-up, and for the weight or power lifter, less injuries and greater totals.

Arnold S. deadlifting...

The exercises most often used to condition this area of the body are deadlifts (regular and stiff-leg), good-mornings, and hyperextensions. Of these, only the hyperextension movement has the potential to FULLY develop the lower back region. The reason for this can be attributed to one word: ISOLATION. All other exercises will involve the glutes, hamstrings, or quadriceps and place the erector spinaes (lower back muscles) in a stabilizing role. This means that they are working isometrically and receiving resistance only in a nearly extended position. The solution is to reverse this situation; place the hamstrings in a position to stabilize for the erector spinae --thus we have the hyperextension movement.

Bodybuilder performing Good Mornings

Identification of the proper exercise is only the first step; performing it correctly is the important one. The first 2 Photos illustrates the proper form and technique. The trainee has the illiac crest (top of pelvic bones) lined up with the outside edge of the body cushion, putting the hamstrings in their stabilizing role and allowing the lower back to work from a full stretch to a complete contraction. Photo #3(below) demonstrates how the movement should not be performed although many are doing it this way. You’ll notice that the trainee has slid forward and is now contacting the upper thighs to the pad. Result: the pelvis is no longer stabilized, so the hamstrings get most of the work.

Athlete doing hyperextensions

People are often baffled as to how the European athletes can consistently excel in the strength demanding events. For one thing, they have been strong advocates of the hyperextension movement for many years now, and work up to holding hundreds of pounds behind the neck for reps. Diligent practice of this exercise will bring about nothing less than fantastic results, so go ahead and give it a try. It will be the lower back exercise you’ve been looking for.

Old School Rules!

News & Observations

Bodybuilding - News & Observations


Mr. Olympia Mamdouh Elssbiay - 2021

Saw the Olympia last year (2021) and was a well deserved and tight win for the returning champ Mr. Olympia Mamdouh Elssbiay aka "Big Ramy". If you looked at all the experts they saying before the contest it was the big mans contest to loose and to a point they were correct. On the other hand Brandon Curry brought a excellent package and could have won the whole damn thing with a little more size in the front thighs & hamstrings/ Yeah it was that close. If he increases these 2 parts it will be a literal slug-out between these two if both are in prime condition, because none of the rest of the line up can dethrone either if they are one point! Third place went to the only guy in the top 5 that could sneak in and grab the title if these 2 faultier - Hadi Choopan. Thick and grainy from head to toe, a thorn in the side of the 2 in front of him for sure. Love this guys back lat spread, kinda reminiscent of a Franco Colombo of the past.

Well I kind of do know allot about the sport bodybuilding. Been behind the seen for a very long time. Been a spectator since 1979. Took in my first Olympia 86 in Ohio when Haney quieted a loud mouth Mike Christian(3rd) then again in L.A. (1987) when Haney had to quite down Berry de Mey, Rich Gaspari and Gary Strydon on way to his 5th title. Saw Flex Wheeler win the Cal in 1989, and competed and attended more Paul Love shows in Northern California and Russ Warner shows up and down California. Saw Colemans reign from 2000-2004 living out of Henderson NV. There are allot of people who know the true sport of bodybuilding then you see online blabbing they know this or that. Hell some of these experts of today I have seen on stage in their hey-days.

Back to todays bodybuilding scene, it is becoming kinda stale and dull. We have those of elite status like those mentioned above but the stables to replace them are very thin when compared to the past. In past decades you kinda got a feeling of those coming-up next in line to see where they can go. Today(2022) bodybuilding sit without a clear path to the future. You got guys under 5'7" trying to weigh 260 and looking like little tree stumps. There is ZERO symmetry in that, NONE! Someone tried to tell me that this was todays bodybuilding. I told him maybe so, but the sport is kill itself with this type of physique. You see athletes with thighs 30" plus inches and calves that look like twigs. The you have the sub categories of - Classic & Physique. Give me a break, either put on some size and compete with everyone else or GO HOME! Stop watering down the sport! with all that being said, the sport going to move where those at the top of it push it, so lets see if it(open bodybuilding) can get out of its own way or gets mired down again for the next 20 years in more dumb shit!

Old School Rules!

Ouestion of the Month

BBZone Q&A January 2019 - Show me your Abs!
Ouestion #2 of the Month

Question: I have one question and it about trimming down my waist size. I do abs 3 times a week an have seen very little noticeable progress when I look in the mirror. Am I doing something wrong or what. I need a little help here, thanks very much.
Dave A., Portland Oregon

Answer: Thank you for that excellent question!
After reading your letter and getting a little more info from you we figured what you were doing is what allot of trainer do, and that is work your abs to death and then wait for them to magically appear in the mirror. When we asked about your eating and how much you were consuming it wasn't about the consumption as a whole but how much food your consuming at each meal. NOW LISTEN UP PEOPLE WE ARE GOING TO GIVE EVERYONE INCLUDING DAVE SOME SIMPLE TRUTH ABOUT DECREASING YOUR WAIST SIZE. If your going to then gym and doing so on a regular basis, your going to need your nutrients to stay fit and healthy. With that said what your going to need to do is spread those meals out over a longer period of time. If your consuming 3500 calories a day as Dave was in the course of 4 meals and your having trouble loosing the fat around your midsection. Your going to have to take those 3500 calories and spread them out over 5 or even 6 meals through out the day. This speed up your metabolism and decreases the stress of food processing and belly bloat. Trust Us the system works, and has been around for over 50 years. Later.....

Train Hard or Go Home!

If you have any bodybuilding training or nutrition questions feel free to drop us a line at -

Bodybuilding Supplements - Reviews
Jacked Factory
:: Presents ::

Science back growth formula designed to help you heal and grow.

Functional Benifits
:: From the Manufacture ::

LEAN MUSCLE GROWTH. Growth Surge is the ultimate muscle building supplement, containing three key ingredients to support lean muscle growth and fat loss throughout the day. Consume GROWTH SURGE promptly post-workout to jumpstart muscle recovery and optimize the anabolic window.

POST WORKOUT RECOVERY. You train hard day in and day out, it’s crucial to recover and rebuild at maximum levels. GROWTH SURGE helps improve post-workout muscle recovery, muscle building, and reduce muscle soreness. Conquer your next workout feeling refreshed and ready to go with endless endurance and increased strength.

PREMIUM CREATINE, SCIENTIFICALLY-DOSED FORMULA. Each ingredient in GROWTH SURGE is supported by science and added to provide users with the best workout recovery, lean muscle mass growth, and overall performance. GROWTH SURGE utilizes only premium-grade ingredients in science-backed doses. GROWTH SURGE contains the best form of creatine on the market — Creatine Monohydrate, as well as L Carnitine L Tartrate, Betaine, & Bioperine.

Our Conclusion:

Jacked Factory's GROWTH SURGE is just a new supplement with tried and true old school ingredients. Every single person testing GROWTH SURGE for us said wil out question they would recommend the product to others looking to add muscle to their body. Every one gained an average of 7 pounds during the 8 weeks taking the supplement. Coupled with a high protein medium fat low carb Carnivor eating plan some also got very shredded and strong. Recommendation: 8.5 / 10.0

Check it Out!

Evlution Nutrition
:: Presents ::

Energy & Focus!

Functional Benifits
:: From the Manufacture ::

ENGN®'s revolutionary formula is all about game changing progress every time you hit the gym, field, octagon, stage or court! Simply put, we never settle and we formulated ENGN® to give you the tunnel vision focus, positive mental state, drive, strength, pumps and unmatched energy without a wicked crash, for the best workouts you have ever had!

Our Conclusion:

ENGN is Evolution's #1 pre-workout on the market right now. The best thing about the Evlution supplemt line is that it follows what has been proven in lab test. ENGN is a very good pre-workout because of that one fact. It has a sizeable dose of caffeine but is NOT just caffeine loaded. It has muscle builders like creatine, workout enhancers like Beta-Alanine, with vitamin enhancers thrown in to boot. All those testing the product like it because of its designed to function in the gym. It delivered in the one place that counts - THE GYM. Recommendation: 8.8 / 10.0

Check it Out!

Promix Nutrition
:: Presents ::
Collagen Peptides
Functional Benifits
  • 100% GRASS-FED: Pasture-raised Brazilian cows.
  • ONE INGREDIENT: Only pure 100% grass-fed collagen peptides. No fillers, sweeteners, or colors.
  • JOINT, BONE AND GUT HEALTH: Supports joint, cartilage and bone health. Rich in Glycine to aid gut health.
  • OPTIMAL BIOAVAILABILITY: Hydrolyzed to maximize bioavailability. Easily mixes in cold or warm water.
  • NO GMO INGREDIENTS: Higher testing standards than any other whey protein. Full third-party testing for corn, soy, gluten, growth hormones (rBST and rGBH), and GMO’s. No stevia or 'Natural Flavors,' only real ingredients.
  • GMP CERTIFIED: Processed, packaged and tested in the USA in our GMP certified facility.
:: From the Manufacture ::

Highly bioavailable form of protein that helps your muscles & joints.

Highly bioavailable, digestible, and dairy-free, source of protein. The benefits of PROMIX Collagen Peptides extend beyond training, collagen is a nutritional staple for your connective tissue health now and for years to come.

Our Conclusion:

Collagen Peptides are a new source of protein targeted towards helping to repair symbiotic tissues suck as those in joints and organs instead of just muscle tissue. Collagen proteins digest very easy as do these from Promix Nutrition, and assimilated quite rapidly. We have noticed a marked improvement is recovery between workout from this supplement when taken immediately after training before your post workout shake or meal and before bedtime. A 2.5 lbs. tub last about 5-6 weeks when used on workout day of 4-5 per week which makes it moderately cost effective. Over all this a great product for those advanced lifters looking to address recuperation needs. Recommendation: 7.5 / 10.0

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Universal Nutrition ANIMAL PAK
Each week new articles are added on bodybuilding ,powerlifting ,strength ,fitness training as well as articles on nutrition, and supplements that actually work and will help you achieve your goals. Information pages that list all supplements of a certain category so you know your supplements a little better are also included.