Top 10 Transformations Of The Legends

There are some Motivational Words from The Father Of Bodybuildin"ARNOLD"

"A beginner does eight repetitions of a certain exercise with his maximum weight on the barbell. As soon as it hurts, he thinks about stopping. I work beyond this point, which means I tell my mind that as soon as it starts aching it is growing. Growing is something unusual for the body when you are over eighteen. The body isn’t used to ten, eleven, or twelve reps with a maximum weight. Then I do ten or fifteen sets of this in a row. No human body was ever prepared for this and suddenly it is making itself grow to handle this new challenge, growing through this pain area. Experiencing this pain in my muscles and aching and going on is my challenge. The last three or four reps is what makes the muscles grow. This area of pain divides a champion from someone who is not a champion. That’s what most people lack, having the guts to go on and just say they’ll go through the pain no matter what happens. I have no fear of fainting. I do squats until I fall over and pass out. So what? It’s not going to kill me. I wake up five minutes later and I’m OK. A lot of other athletes are afraid of this. So they don’t pass out. They don’t go on."

"I just use my muscles as a conversation piece, like someone walking a cheetah down 42nd Street."

“There are no shortcuts—everything is reps, reps, reps.”

"I'm addicted to exercising and I have to do something every day."

"I do the same exercises I did 50 years ago and they still work. I eat the same food I ate 50 years ago and it still works."

"What I’m doing is the thing I want to do. I don’t care what other people think. If the rest of disagrees and says I shouldn’t waste my time, I still will be a bodybuilder. I love it. I love the feeling in my muscles, I love the competition, and I love the things it gives me. I have never really had to work in my whole life. I’ve never had an eight to six job. I’ve always made good money. I’ve traveled all over the world competing and giving exhibitions. I‘ve made a profession out of a pastime, which perhaps only five percent of the population can do. The other ninety-five percent are frustrated office workers, working for someone else. I’m totally independent. So, I…..feel…if I would live again or if I would be born again, I would do exactly the same thing."

Arnold Schwarzenegger is the man!! This is one of the most inspirational speeches I have ever heard. It is short and sweet, but he really hits the nail on the head. It is titled “What Do You Want to Be In Life?”. He talks about his motivation, and his drive. He is an incredible athlete and an incredible man, but his success was no fluke, he pushed hard to be the best. I’m sure there is probably over 20 different motivational posters that has been made from quotes in this video. Check it out and let me know what you think in the comments.

 

1.Branch Warren – Before & After

2.Kai Greene – Before & After

3.Dennis Wolf – Before & After

4.Lou Ferrigno – Before & After

 

5.Dorian Yates – Before & After

6.Ronnie Coleman – Before & After

7.Jay Cutler – Before & After

8.Lee Priest – Before & After

9.Phil Heath – Before & After

10.Arnold Schwarzenegger – Before & After

Got abs bro? :O

Plastic Abs Forever

Getting abs are not so easy,but science technology can do anything. Even it can fit you plastic abs hahaha. i don't know this is harmful or not but i know that you guys are looking at your tummy

right now and saying yourself hey man! how can anyone do this? but you know guys passion about anything can make a man blind. May be he thought he did a great job but seriously it looks insane.No Chest and other muscles,oh wait!! what's his plan now? is he going to fit other muscles too?? OMG!!! our world is full of idiots :D

                                                 Abdominal Implant Risks

As with any surgery, some risks are involved. Side effects from anesthesia may occur, in addition to risks of infection. Bruising, swelling, and temporary aches will occur, but should subside within a week after surgery. To learn more about the potential risks of abdominal augmentation procedures, including abdominal etching and abdominal implants, you should speak to your surgeon.

Tips to Gain Weight Easily

Double Double
If you aren't growing, the solution is simple - get in more calories. Try to eat more, Gaining Wight isn't so easy, What's the easiest way to bump your calorie intake through the roof? Double up on all your servings. For example, if you're having one fish piece for dinner, from now on, make that two. And don't forgot to check your weight after every 3 days

3 Meals, 2 snacks, 1 Day
 Aim to have generously-portioned breakfast, lunch and dinner, as well as two snacks in between. The more you eat healthy the more you gain weight.

Eat right before bed
A lot of our healing, repair and regeneration takes place while we sleep. It’s like rush hour for building muscle and lean tissue, so eating a healthy snack right before bed ensures a fresh supply of nutrients that are available to “go to work” inside the body. A great option that won't leave you feeling stuffed might be a small bowl of pasta salad made with 100 percent whole-grain pasta (wheat or a gluten-free alternative), vinaigrette made with extra-virgin olive oil, chopped or shredded veggies, and a lean protein such as beans, chopped chicken breast or an organic crumbled cheese.

Start weight training
Building muscle through weight training will not only convert your extra weight into lean body mass, but it will also stimulate your appetite. Consider these points before you begin:

• The extra muscle will increase the speed of your metabolism, so you'll need to consume more calories to maintain or gain weight.
• During the first month of weight training, you may experience tremendous gains if you are faithful to your schedule. However, also expect this to level off after this initiatory period (known in the bodybuilding world as a plateau). You overcome this by re-evaluating your weight and muscle mass, while altering your diet to include more food and heavier weights.
• When you start a new training routine, you will often experience extreme muscle soreness, called DOMS (Delayed Onset Muscle Soreness).This soreness is completely normal and should not prevent one from keeping to their weight training schedule. It goes away in 3 to 5 days.

Never Train Hungry 

Food is energy, and energy is our backbone for workout, I understand that training in the morning is the only time for some; however, I recommend aiming for a minimum of at least three solid meals in your system prior to training. Or eat the biggest meal of your day immediately after your AM workout.Would you take your car out on a long trip with a half empty fuel tank? Not unless you wanted the car to die and you push it the rest of the way. So why would you take your body through a grueling training session on an empty stomach?

 

Dumbbell Fly - Make your chest like Hell Boy :)

Dumbbell Flyes - Fly High

 Flat barbell bench press is not the best chest exercise, regardless of what you may have heard. It may be good for increasing your strength if you are an athlete such as a football player. However, in terms of actually developing the chest muscles and recruiting a maximum number of muscle fibres, there are better exercises. The dumbbell fly is a phenomenal exercise, perhaps the uncrowned king of chest exercises. I firmly believe that if you are a beginner, after pushups, dumbbell flyes are the next exercise you need to learn, master and perfect.

Why MUST You Do Dumbbell Flyes?

The biggest problem faced by beginners and intermediate lifters alike, is actually feeling their chest muscles working. You often hear people say "my bench press is increasing, but I never feel sore in my chest the next day, only in the shoulders or triceps". The truth is, most people have a poor mind-muscle connection. In other words, they are unable to contract their chest muscles to their full potential, and are using the wrong muscles when performing various exercises.

How to do-

Preparation

Grasp two dumbbells. Lie supine on bench. Support dumbbells above chest with arms fixed in slightly bent position. Internally rotate shoulders so elbows point out to sides.

Execution

Lower dumbbells to sides until chest muscles are stretched with elbows fixed in slightly bent position. Bring dumbbells together in hugging motion until dumbbells are nearly together. Repeat.

Dumbbell Squat is more Safe

Dumbbell Squat

How to do-

• Stand up straight while holding a dumbbell on each hand (palms facing the side of your legs).
• Position your legs using a shoulder width medium stance with the toes slightly pointed out. ...
• Begin to slowly lower your torso by bending the knees as you maintain a straight posture with the head up.

The Dumbbell Squat - The Safer Alternative

A fantastic and much underrated alternative to the barbell squat is the dumbbell squat. It’s often seen as the poor cousin to the barbell ‘king’  but for some, it can actually be the superior exercise.

 
For the newbie, home trainer or the experienced trainer without access to a spotter or suitable power rack, the dumbbell squat makes a superb alternative to the barbell squat.
 
With the dumbbell squat, you have pretty much all of the mass building aspects of the barbell squat minus the safety issues. The exercise begins and ends with the weights on the floor, a far safer alternative to the’ top loaded’ barbell squat.
 
With the dumbbell squat, if you find yourself struggling to make the final rep then it’s far easier and safer to simply end the rep and return the weights to the floor.

Insane Leg Workouts

Dumbbell Overhead Bulgarian Split Squat

Exercise 1

Sets: 4–5, Reps: 8–12 each side

START: Grasp a light dumbbell in one hand, stand erect and place the top or toes of the same-side foot on a box or bench behind you, knee bent. Press the weight overhead so your arm is directly over your shoulder.Concentrate on your weights and control your breathe



EXECUTION: Keeping your arm extended, bend your front knee and hips to descend straight toward the floor. When your front quad comes parallel to the floor, press back up through your front heel to return to the start. Repeat for reps, then switch sides.keep rest for 1-2 minutes and start the next set

Exercise 2

Kettlebell Swing With Flip to Squat

Sets: 2–4, Reps: 8–15
START: Grasp the handle of a kettlebell with both hands and stand erect with your arms hanging straight toward the floor, feet roughly shoulder-width apart.

EXECUTION: Bend your knees to dip down while lowering the weight between your legs. Keeping your arms extended, explosively swing the kettlebell up by extending your knees and hips, and lifting your arms. As the weight passes shoulder level, quickly bend your elbows and knees to drop underneath it (letting it flip over in your hands) and catch it in front of you in a full squat position. Stand up while pressing the kettlebell overhead, then drop back down to the start.

Exercise 3

Lunges

EXECUTION: Stand with your feet hip-width apart, holding dumbells at your sides. Take one giant step forward with your right foot, and upon your foot's landing, bend your right knee at a 90° angle, making sure your knee stays behind your toes, while simultaneously bending your left leg toward the floor. Push yourself back up to your starting position, and repeat the movement. Try to do 3-4 sets of 8-12 reps on each side; if you see that you can do more, without feeling a burn, increase the weight of the dumbells you are holding, until 12 reps is a challenge.

Exercise 4

Leg extentions

EXECUTION: Sit on the leg extention machine, with your knees bent and the foot pad on your shins. Straighten your legs, until they are parallel to the floor. Then bring them back down. You guessed it: 3-4 sets, 8-12 reps.

Exercise5

Dead lifts

EXECUTION: Stand with your feet shoulder-width apart, making sure not to lock your knees. Hold a barbell loaded with weights, palms facing down, hands shoulder-width apart, making sure not to lock your elbows. Keeping your back straight, bend forward at the waist, bringing the barbell down near your ankles. Using your hamstrings and your buttocks (not your back), come back up to your starting position, with a slight thrusting motion. You know the drill.

5 Best Shoulder Workouts

Pushups

 Pushups work your shoulders, chest, back, and abs at once. Perform them with your fingers pointing out at a 45° angle, make sure that you keep your back straight as a board, and go all the way down.do atleast 3 sets of 24+ pushups each

Military press

Stand with your feet shoulder-width apart, knees relaxed, and grasp a barbell with your palms facing in, hands shoulder-width apart. Bend your arms so that your palms are facing away from you and your hands are at shoulder height. Press the barbell over your head and lower it. It is one of the best workout for shoulder.

Front-side lateral raise

Standing with your feet shoulder-width apart — with your arms straight down the front of your body, palms facing in, and holding a dumbbell in each hand — raise your arms to shoulder height in front of you, so that your arms and chest form a 90° angle. Keeping your arms raised and your palms facing down, open your arms so that they form a "T" with your torso, then slowly lower them to your sides. Retrace your steps by doing a lateral raise, bringing your arms back in front of you and slowly lowering them so that you are back in your starting position, with your arms straight down the front of your body, palms facing in. This workout make your shoulders big and wide. Do 3 sets of 8-10-12

Lateral raise

Pick up a couple of dumbbells and stand with your feet shoulder-width apart, arms down by your sides and palms facing in. Making sure not to lock your elbows, raise your arms no higher than your shoulders. Make sure that the movement originates in your shoulders and that your torso remains strong and still.

Arnold press

Sitting on a flat bench with your back straight and your feet on the floor, hold a dumbbell in each hand, keeping your arms bent and your palms turned toward your face. Rotate your shoulders backward while raising and opening your arms — turning your fists away from you — and press the dumbbells over your head, in a smooth and controlled motion. Lower the dumbbells, returning to starting position.