LATEST IFBB RESULTS
2022 New York Pro
Teaneck New Jersey, USA
Mens Open Bodybuilding
Blessing Awodibu makes it 2 in a row with anther convincing win at the NY Pro. He was bigger and fuller than in Indianapolis with all the sharpness necessary to dominate the contest from start to finish... Full Report
2022 IFBB Indy Pro
Indianapolis Indiana, USA
Mens Open Bodybuilding
Blessing Awodibu came out smoking in his first contest of 2022 with a good and decisive win in Indianapolis, beating a crisp and sharp Charles Griffen. This was a better start to the contest year than the Arnold... Full Report
Question: I have been workoing out for about 4 years now and i am still having trouble putting mass on my frontal thighs, can you HELP!
Dennis, San Diego
Answer: Yeah Dennis we can help you add some mass to your frontal quads. I have looked over your routine and it a very good one but it is not a quadriceps routine, it a leg routine. This is the problem with allot of bodybuilder today as allot of you think building your legs is the same as building your quads - IT IS NOT! You routine should focus on quad stretch and contraction. 4 exercises focus on the quads directly & indirectly - Front Squats, Hack Squats, Sissy Squats and Leg Extension. All 3 of these exercises hit your quads very hard. Front squats which force you to squat in a more upright position also put allot more focus on your quads over hamstrings, hips and inner/outer thighs. Try incorporating 2 of these movements into your training as your primary or secondary exercises. Below is an example routine!
* Defines pyramid your weights - increasing weight each set as the reps decrease.
The workout is designed to focus on the frontal thighs and hamstrings. It does the job very, very well when followed to the T! Remember one thing - HARD WORK PAYS OFF WAY MORE OFTEN THEN SHORTCUTS!! DO THE WORK!!
Spicy Beef Kabobs
Beef Kabobs are one the best ways to enjoy summer day out on the grill. Kabobs let you add all kinds of spicy to yu daily diet and still keep it very healthy. The only thing that needs to be done is to make sure each kabob has roughly the same amount of beef to ensure each person or just yourslef are getting the amount of nutrients that you have planned.
With Kabobs you can add a host of different food stuffs to your skewer. With ur spicy Beef Kabobs we stuck to our favorites of, Sweet Onion, Red Bell Pepper strips, Fresh Oineapple chunks, and Mushrooms Caps. We have also done Sweet potstoe chunks, cherry tomatoes, Zuchini, Squash and even Watermelon, OH YEAH!! Get creative with your Kabobs and find new ways to spice it up!
Make the Marinade: Whisk together the lime juice, liquid amino, sriracha sauce, garlic powder, onion powder and brown sugar. Add beef cubes to marinade. Cover and refrigerate at least 4 hours.
Prepare and Grill the Beef Kabobs: If using bamboo kabob skewers, soak in water overnight. Assemble kabobs alternating meat and vegetables as desired.
Preheat grill to medium high. Grill 4 to 8 minutes for medium rare or until meat is at desired doneness. Be sure to rotate kabobs on the grill frequently.
Serves 3-6 Hungry bodybuilders person depending on eating plan. Excellent when combined with roasted sweet potatoes or home fries. Bon Appetite!
Serving: 1 Kabob
One of the thing I see constantly in every gym, high school, rec center or any place there are weights is some one training chest banging out sloppy benches with 225-315 most times, walking as if their chest was bigger than life itself. When in reality their chest development is as shitty as their exercise form. You have seen these people, come on you got the heave hoe master with triceps galore and wafer thin pecs. Then you have the man with th rubber rib cage that sinks in 2-3 inches and pops back up as he heaves the weight up with all the momentum he can, also with wafer thin pecs. My thing to all of you reading this - DON'T BE THESE GUYS!
You want to build your pectorals, first thing you need to do is cut all the weights your using in half and learn how to feel you chest working and not any other body part. Not your arms, your back, your shoulder, not any thing but your chest. That is d=some hard shit to do. Allot of guys do master this shit until they reach professional level, when all that ego shit will ruin your lively hood. You can have a hell of a bench and still he huge pecs - Ronnie Coleman, Lee Haney, Arnold Schwarzenegger, all multi Mr. Olympia winners, all benched over 500 pounds but found out the amount of weight don't matter. The mind muscle connection matters more.
One of the first things we do is to remove all barbells from your training because their a tendency to overload a barbell but most people are a little more cautious when handling dumbbells. It's amazing when you removed that small bit of ego from the equation you start to see a difference in training. Most are now able to concentrate of the muscle they are supposed to be training rather than just heaving up weights. Next we slow th rep cadence so to remove as much momentum from the movement as we can.Finally we bring in the mind to focus on the stretch and the contraction. When reps for your chest are done in this fashion you can't help but grow. Lets be clear this is more than just a pump. You can get that from heave hoeing your way through. This kind of training brings the pain. Deep muscle pain in the gym during training not after!
* Defines pyramid your weights - increasing weight each set as the reps decrease.
THAT'S IT, a very simple routine that most people think they can smash, and they are probably right if they are doing their set in their same old fashion of now focus and get the weights up by and means necessary. When you slow it down focus of the body part working and actually feel the muscle working from stretch to contraction the shit is a bitch to get through. Hey if you want you chest o grow follow the rules and you will see results. If you don't want to do all that concentration stuff then be all Mean Keep On Keeping On! Until next time Meat Heads Keep On Training Hard!!!
WHAT THE HELL'S GOING ON PEOPLES!!! Been f-ing crazy around here over the course of the last 4 months so much shit around here kept everybody here busy locking down our stuff because the people who were trusted to lock the shit down left the garage door open. So yeah we been slapping down wanna be thieve & taking back so intellectual property. Glad to say that shite is 99.9 cleared up - SO WE BACK!!!
Been watching some of these bodybuilding show online and I must say the shit isn't bad at all. They need to clear up some delays but for the most part it is a shit load better than trying to book flights & grab some rando hotel room to some of these places. The IFBB needs to start marketing this more and put out pre- judging and night time packages. One other thing keep the cost reasonable, don't get greedy. Greed has killed allot of sports. So think growth not cash!!!
One show I saw that was okay but kinda unimpressive was the Arnold Classic Ohio. Brandon Curry deserved his win and everything, I had zero problems with that it just that some of these guys seem like they can't handle the lime light. We don't call out individual here, but if your gonna bask in the pre contest glow at least show up and compete for the top 3 - I am just saying!
Got to see video of the Indy Pro and Blessing Awodibu looked VERY impressive! His shoulders, upper chest and legs were all improved over anything he imagined last year. Last year for him was a throw away year for his career and 2022 we are seeing what FIGHTING BACK looks like. I hope he takes a bit of time and relaxes after the NY Pro, lets his body heal a bit from the training. Then eases back into it for the Olympia. Get that size he had in NY along with the hardness & cuts of INDY and he has top 6 for sure! Great job - Blessing Awodibu
Question: Do olympic lifts build muscle mass?
Terry - Albuquerque
Answer: The short answer t this question is - NO! Olympic lifting doesn't build muscle mass is in muscle hypertrophy like other forms of weight lifting. Olympic lifting is form of lifting weights that is more of kinetic motion than that of strength & power. When you snatch and clean a weight you move your body allot more than you move the weights. This the very reason why it takes usually over 10 years of Olympic lifting for your best to shine through. Where Olympic lifters gain their muscular size from is all the axillary exercises that they perform to help in the lifts themselves.
When you see that Olympic lifter on your TV set just remember that he has done thousand of front squats to help him stead his body for heavy snatches and clean. Thousand of shrugs, high pulls, rows and rack pulls to build the back strength to steady his spine when catching the large amounts of weight landing on his shoulders. Oh yeah did we forget to mention that do arm and forearm work to make sure they cover their asses for weak links.
NO, the 2 Olympic lifts don't build muscle mass, but everything else in their training seems to add a little muscle here and there!
Question: Can a light bone individual develop a championship physique?
Bradly J - NYC
Answer: Definitely - What you may find hard to do is to develop the kind of hulking mass associated with some of todays superstars of bodybuilding. Developing a championship physique is definitely possible.
Being a small boned individual concentrate on developing the fullness in your muscles bellies and forget the mega poundages and max sets. Your reps should never go below 8 and should never go beyond 12 (except in leg training). This rep range is ideal for the ectomorph, as it stimulate the muscle to its fullest and allows you to use weight that will tax you to the max without injury.
Secondly, remember Frank Zane wasn't a large individual and he attained bodybuilding greatest prize by training just as I have outlined here. Concentration on muscle fullness and separation, with size coming as a result of effort and consistency. Good luck Bradly.
If you have any bodybuilding training or nutrition questions feel free to drop us a line at - firstname.lastname@example.org
Jacked Factory BURN-XT Is a complex and pretty well put together fat loss supplement. It has the right ingredients for anyone looking to burn body fat instead of just dropping water weight. The CapsiMax we would have like to seen at about 75mg but all in all this a good burner to add to you toolbox when looking to drop unwanted fat weight coupled with good eating and hard training the fat weight will come off! Recommendation: 8.0 / 10.0Check it Out!
We live in a day and age in which optimizing performance, recovery, and results are integral to every meal we eat and supplement we consume. We don’t just consume post-workout protein and call it a day…we’ve learned from science that taking separate, free-form amino acids can give you an extra edge to take your progress to the next level.
Amino IV: A BCAA product with added benefits to take it beyond just another BCAA.
You spend all the time and money working hard and eating right…why sell yourself short on your essential supplements?
PEScience Amino IV Solid, Solid, Soild! I really like this amino acid formula because it is designed for exactly what amino acid drinks should be designed for, MUSCLE HYDRATION! If your gonna take aminos to grow muscle mass it should be in tablet form & chelated to digest like food. This is an Intra-Workout drink that taste good or one and provides hydration and muscle fuel. Get yours this is good stuff!!!! Recommendation: 8.25 / 10.0Check it Out!
The formulation of ANIMAL PUMP PRO was designed by IFBB Pro John Jewett to utilize synergy between effectively dosed ingredients to maximize pump, performance and focus in the gym. We created ANIMAL PUMP PRO to also be stimulant free for those sensitive to caffeine but still want all the performance, recovery and focus benefits of a pre-workout. Take a look into the ingredients that will take your training to the next level:
Universal Nutrition ANIMAL PUMP PRO This NON-Stim Pre-workout was not designed for everyday trainers. First off the serving amount is quite a bit for those used to the caffeine loaded stuff flooding the market today. 2 Scoops(22g) is a fair amount of powder, so don't think your gonna put it in your mouth and swish some water around like those baby pre's! What i like is the ingredient dosages don't skimp and are at levels that effect workout performance. We had 5 testers use this one for one month all 5 purchased their own tubs at the end! To man/woman they said this works better than just taking a sh@t load of caffeine! Their words not mine! Recommendation: 8.5 / 10.0Check it Out!