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ASFA ® and Australian Fitness Directory Announce Strategic Partnership The American Sports and Fitness Association ® is pleased to announce its new partnership with the Australian Fitness Directory of Brisbane, Queensland, Australia. ASFA ® recognizes Australian Fitness Directory team’s commitment to providing a comprehensive and centralized resource for personal trainers, gyms, fitness centers, special events, boxing, martial arts and fitness training programs. As a leading online fitness certification and online personal training certification provider, ASFA ® also provides qualifications such as martial arts fitness certification, sport specific training certification, self defense instructor certification and more. ASFA ® appreciates the need for a dedicated and relevant online resource like the Australian Fitness Directory, and supports their commitment to health, wellness, fitness information and opportunities. Additionally, we are excited to proudly display the Australian Fitness Directory logo on ASFA’s Partner Page with other leaders in the industry such as MyCPR NOW™ – an industry leader provider for your CPR Certification and First Aid Certification online, Human Kinetics – the leader in fitness texts and manuals provider, HPSO – the largest healthcare insurance provider and many others.

WHICH EXERCISE IS BETTER….

WHICH EXERCISE IS BETTER….
The following exercises, work the targeted muscle groups. But how well are the exercises, do they do what they say they do. How does the exercises rate on efficiency and the muscle’s response to muscle overload during activity. The answers will surprise…

MACHINE DIP vs BENCH DIP
Both target the Triceps muscle, but which is better for overall mass…

Machine Dip
Machine Dips are equipped with seat belts, because the movement means one wild One of the many advantages it has,is the fact you don’t need to worry about balance. You can blast away at the targeted muscle group. The upright bench ensures good form on the exercise, throughout the exercise.

Bench Dip
A classic Triceps exercise, excellent way to flush the muscle after a grueling day of barbell skull crushers,overhead extensions and press downs. It can often prove tough for trainers with existing shoulder problems. Even if you have healthy shoulders, people tend to go too deep and lose the tension in the Triceps muscle and injure their Rotators. You want to lower your Glutes down to a 90* angle, go to failure on each set as its body weight your moving in each set.

ADVANTAGE MACHINE DIP
As said machines don’t require much attention to balance. Allow you to overload the muscle with as much weight as possible and you can do it safely without risk of injury

 

 

 

 

 

 

 

 

CABLE CROSSOVER vs INCLINE CABLE FLYE

Cable Crossover
This is an unique exercise, as it can be performed a number of different ways. The key for is to have a slight bend in your arms at all times- don’t open and close the bend in your elbows. You want to imagine yourself hugging a barrel as you bring your hands in front of you, creating that perfect circle with your arms. Will allow you the best use of the move, while creating a burn in your Pecs.

Incline Cable Flye
Cables provide constant tension throughout the exercise. You may have to ajust the bench to make sure the line of pull is ideal for you. Practice with no weight first to make sure everything is set in place, especially your shoulder joints. The same rule apply as with the Cable Crossover. Keeping your elbows bent throughout the movement, paying attention at the start of each rep and not lowering cable too low on each repetition. Your balanced on the bench, as your concentration is on the movement and not your stabilizers.

ADVANTAGE INCLINE CABLE FLYE
The Incline Cable Flye has you coming in an upward direction over target area. The Cable Crossover however your arms are converging in front of you or towards the floor. Making the Incline Cable Flye the clear winner, in this case.

 

 

 

 

 

 

 

 

 

 

 

DONKEY CALF RAISE vs SEATED CALF RAISE

Donkey Calf Raise
The Donkey Calf Raise can be a tricky exercise to perform, its all about the proper set-up. Position yourself so the ball of your feet are centered securely on the foot plate, while your torso is bent at the hips and parallel to the floor. Back pad should rest across your lower back and upper Glutes. Lock a slight bend in your knees and keep your Abdominal s tight. The only movement should be your heels moving to the floor and back up, as you rise up on the balls of your feet. Repeat the whole process the desired amount of repetitions.

Seated Calf Raise
The Seated Calf Raise the range of motion is short and is extremely effective in isolating the lower legs. When doing the exercise be diligent in keeping the pads just above the knees. This positioning will help protect the bone and give the ideal mechanical advantage during the movement. Let your heels travel as far down as possible, for a good stretch and then flexing your calfs as you lift upwards on your toes. Repeat the whole process the desired amount of repetitions.

AVANTAGE DONKEY CALF RAISE
The Donkey Calf Raise should be your exercise to pack on some mass. As the Calf muscles are resilient, you should use a spectrum of repetition ranges, with varying levels of intensity on this exercise.

 

 

 

 

 

 

 

 

 

 

 

WIDE GRIP CABLE SEATED ROW vs CLOSE GRIP CABLE SEATED ROW

Wide Grip Cable Seated Row
The less common of the Rows, borrowing the Lat Pull down bar, attach it and take a wide overhand grip on the bar. Just a bit outside Shoulder width. Grasping the Lat bar on the bends and pull toward you, keeping your elbows high. Try to touch your upper Abdominals with the bar. The further behind your body you can pull your elbows, the better the peak contraction will be.

Close Grip Cable Seated Row
This popular version of the exercise, is mistaking it as a Middle back exercise, but it is a Lat exercise. After your first repetition, you will feel the target area. Make sure you keep a slight bend of your knees throughout the movement. Your posture from head to toe will ensure your safest and strongest set. Repeat the whole process the desired amount of repetitions.

ADVANTAGE WIDE GRIP CABLE SEATED ROW
In the peak position of the Wide Grip version, when the bar is approaching your Torso, take note of your elbows. Your upper arms are perpendicular to your Torso and parallel to the floor. The winner for upper Back content is the Wide Grip Cable Seated Row

 

 

 

 

 

 

 

 

 

 

DRAG CURL vs SCOTT CURL
Both exercises work the Biceps, but which one better at targeting the Short Inner Head.

Drag Curl
Of the many issues facing your Bicep growth, improper form might be a serious problem when you attempt to use too heavy weight. When you go heavy, you begin to employ too much body english and allow your elbows to move forward away from your sides. Doing so bring the front Delts into play and automatically removing the emphasis of the Biceps. With the Drag Curl you are forced to eliminate Deltoid involvement as much as possible. You want to keep elbows back and drag the bar up the your Abdomen. Range of motion is very limited,

Scott Curl
The Scott Curl seems to take Isolation to a whole new level. The exercise is done on the steep side of a Preacher Bench. Sit or stand next to a reversed Preacher Bench allowing your arms to hang toward the floor, while holding a weighted barbell in both hands( palms up grip).
The key is to curl the bar up as high as possible without using your Deltoids. Keep the bench low and keep your underarms securely on top of it.

ADVANTAGE SCOTT CURL
Your Bicep peak is the short inner head, who is best hit by movements like the Preacher and Scott Curl. When you turn the bench around your forced to put your Triceps flush against a vertical surface. That arm position elevates your arms in front of you than the standard Preacher Curl. The Scott Curl also increase the bicep time under tension at the point of peak contraction since there is no chance to relax at the top.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

BOXING GREAT’S FIGHTING STATS

JAKE LAMOTTA
“raging bull”
Born 10th July 1922, Bronx NY, USA
Career Fight Record
106 fights   83 wins 19 losses 30 KO’s

 

 

ROCKY MARCIANO
“brockton blockbuster”
Born 1st September 1923, Masacutts USA
Career Fight Record
49 fights 49 wins 0 losses 43 ko’s

 

SUGAR RAY ROBINSON
“sugar ray”
Born 3rd May, 1921 Georgia USA
Career Fight Record
200 fights  173 wins 19 losses 108 ko’s
Light Weight & Middle Weight
Heavy Weight

 

MUHAMMAD ALI
“cassis clay”
Born 17th January 1942, Kntky USA
Career Fight Record
61 fights 56 wins 5 losses 37 ko’s
3 World championships

 

FLOYD PATTERSON
“the gentleman of boxing”
Born 4th January 1935, Nth Cal USA
Career Fight record
64 fights 55 wins 8 losses 1 draw  40 ko’s
Light Heavy Weight   Heavy Weight

 

GEORGE FOREMAN
“big george”
Born 10th January 1949, Texas USA
Career Fight Record
81 fights 76 wins 5 losses  68 ko’s
World Heavy Weight Champion WBA  WBC

 

 

 

JOE FRAZIER
“smokin joe”
Born 12th January 1944, Pslvia USA
Career Fight Record
37 fights 32 wins 4 losses 1 draw 27 ko’s
Heavy Weight Champion

 

JOE BUGGNER
“aussie joe”
Born 13th March 1950,Hungary
Career Fight Record
83 fights  69 wins 13losses 1draw
Heavy Weight champion

 

 

ROBERTO DURAN
“hands of stone”
Born 16th June 1951, Panama
Career Fight Record
119 fights 103 wins 16 losses 70 ko’s
4 Weight Class champion
Light Weight  Welter Weight
Light Middle Weight  Middle Weight

 

SONNY LISTON
“the big bear”
Born unknown, Arkansas, USA
Died 30th December 1970
Career Fight Record
54 fights  50 wins 4losses 39 ko’s
World Heavy Weight champion

 

MIKE TYSON
“iron”
Born 30th June 1966,
New York USA
Career Fight Record
58 fights 50 wins 6 losses 44 ko’s
Heavy Weight champion
WBA  WBC  IBF

 

EVANDER HOLYFIELD
“the warrior”
Born 19th October 1962
Alabama  USA
Career Fight Record
57 fights 44 wins 10 losses
Heavy Weight champion

 

 

BERNARD HOPKINS
“the executioner”
Born 15th January 1965, Pnslvnia USA
Career Fight Record
67 fights 55 wins 8 losses 2draw 32 ko’s
Middle Weight  Light Heavy Weight

 

 

ROY JONES jr
“junior”
Born 16th January 1969 Florida USA
Career Fight Record
75 fights 66 wins 9 losses 47 ko’s
6 World champion  4 Weight classes

 

 

LENNOX LEWIS
Born 2nd September 1965, London UK     .
Career Fight Record
44 fights 41 wins 2 losses 1 Draw 32 ko’s
3 World champion WBA WBC IBF

 

 

 

JEFF FENECH
“the marrickville mauler”
Born 28th May 1964, Sydney Aust
Career Fight Record
33 fights 28 wins 3 losses
1 draw 21 ko’s 3 World champion

 

 

OSCAR DELA HOYA
“the golden boy”
Born 4th February 1973
Career Fight Record
45 fights 39 wins 6 losses 30 ko’s
Multiple Titles  6  Weight Classes

 

 

KOSTYA TSZYU
“thunder from downunder”
Born 19 September 1969, Soviet Union
Career Fight Record
34 fights 31 wins 2 losses 25 ko’s
Light Welter Weight
WBA  WBC

 

 

ANTHONY MUNDINE
“the man“
Born 21st May 1975, Sydney Aust
Career Fight Record
56 fights 48 wins 8 losses 28ko’s
2 World champion  Super Middle Weight

 

 

DANNY GREEN
“green machine”
9th March 1973  Perth Aust.
Career Fight Record
41 fights 36 wins 5 losses 28 ko’s
Light Heavy Weight  Cruiser Weight 2
Super Middle Weight
WBA  WBC  IBF

 

DANIEL GEALE
“the real deal“
Born 26th February 1981
Lauceston, Tasmania
Career Fight Record
30 fights  29 wins 1 loss  15 ko’s

 

 

 

RICKY HATTON
“the hitman “
Born 6th October 1978
Manchester, UK
Career Fight Record
48 fights 45 wins 3 losses 32 ko’s
World champion  Middle Wght

 

 

WLADIMIR KLITSCHKO
“dr steel hammer“
Born 25th March 1976, Soviet Union
Career  Fight  Record
69 fights  64 wins  5 losses  53 ko’s
Super Heavy Weight champion

 

 

 

JEFF HORN
“the hornet“
Born 4th February 1988, Brisbane  Aust
Current Fight  Record
19 fights  18 wins 0 loss 1 draw  12 ko’s
Super Heavy Weight champion

 

ANTHONY JOSHUA
“aj”
Born 15th October 1989,Hertiforshire UK
Current Fight Record
21 fights  20 wins 0 losses 20 ko’s

 

 

10 DIETS to AVOID

THE K-E DIET
Hip new diet or enhanced interrogation technique? The Ketogenic Eternal Nutrition Diet can
apparently help you shed 10% of your weight in just 10 days. Oh but there’s no actual food just a
nutrient rich formula and you never actually eat it. Instead the formula is supplied 24 hours a day,
through a tiny feeding tube which goes through the nose directly into your stomach “But don’t worry
there are no drugs and no surgery” the website assures us.

THE DRIVE-THRU DIET
Who doesn’t dig the occasional Macca’s or KFC pig out. Yet there are a reason why these greasy
indulgences are occasional and by this we mean once a month or less. The Carbohydrate and Fat
intake is so huge, it can takes weeks of exercise to burn off the calories. And if your driving through
and not walking to pick the order up, your already behind the eight ball.

THE MASTER CLEANSE
Also known as the Lemon Detox Diet or you’ll love at the adult nappies not , but we’ll see who’s
laughing later. The Master Cleanse is highly involved , highly preposterous way to cleanse and
lose weight. Just mix lemonade and cayenne concoction , whenever you feel hungry. Which will a lot
and take a laxative before you go to bed. Sorry that’s are gamble we’re willing to take.

THE TAPEWORM DIET
Its almost too good to ingest a Tapeworm , eat as you please and watch the weight go.
And when you come down with symptoms including Abdominal pains and Intestinal
Blockage. Your almost 90% sure whats ailing you.

THE BISCUIT DIET
Versions of this diet generally have you consuming 4 to 6 Amino dense biscuits per
day, adding up to 500 calories. This effectively tricks your mind into thinking your not
dieting.But fun as it sounds we’re all about will power. So don’t call us until there’s
Tim Tam varieties available on the market.

THE CHEWING DIET
Chew your food 30-80 times and then spit out, whatever remains. Wait WTF
Popular at the dawn of the 20th century, the diet is still in use today amoung camels
and a couple method actors prepping for roles on camels.

THE CABBAGE SOUP DIET
“The problem with most main stream diets” the website for the Cabbge Soup Diet
say’s is that “these remembered by master medical instutions work slowly” Agreed
how healthy is a balanced diet. Really, instead try eating Cabbage soup for every
meal for 7 days straight. Now practice saying “Flatulence and lonely nights”

THE BABY FOOD DIET
First promoted br Celebrity Trainer Tracey Anderson. The Baby Food Diet offers some choice you can
eat nothing but Baby food.Eat a mix of Baby food and regular meals or eat Baby food as snack in
between your regular meals. Look younger in no time.

THE AIR DIET
Pefect for guys who love cooking, but hate not the annoying eating part. Evitalably follows the Air
Diet, involves sitting in front of your food, putting some on a fork and staring at it and not eating it.
Supposedly the smell and sight of your food tricks your brain into thinking its eaten. Common side
effects include gross malnutrition and a mild form of post traumatic stress disorder.But you will totally
fit into your skinny blue jeans again.

THE COTTON BALL DIET
The Cotton Ball Diet requires you to injest several Cotton balls a day and because their fluffy. They
like fill you up, right? Filling yes, digestive not so much. If you have ever rushed a dog to the emergency
because he chewed through a pile of ribbon, you have seen a glimpse of your near future.

 

FAT FACTS…

The following FAT FACTS, referenced from Mens Fitness Magazine thank you guys.
These FAT FACTS indicate the alarming impact Fat has on the every day person.
There’s more to Fat than the numbers on the scale.

 

 

 

5 – Compared with someone of healthy weight. An obese man is Five times more likely to develop Diabetes, Three times more likely to develop cancer of the Colon and more than two more likely to develop high Blood pressure.

 

 

 

 

 

.5kg  –  0.5kg is equal to 3500 Calories

 

 

 

 

 

204 – Saudi Arabia’s Kalid Bin Mohsen Shaari had the highest BMI ever recorded at 204.

 

 

 

 

 

419 – The Largest ever Weight- loss was 419 by an American Jon Brower Minnoch. At his heaviest he weighed 635kg

 

 

 

 

 

23kg – Down size Fitness in America is a gym, purely for people who are at least 23kg over weight. In Australia we haven’t gone that way yet…

 

 

 

 

 

74.6% – American Samoa has the highest percentage of Obesity in the world at 74.6%. Bangladash and Ethiopia are the lowest at 1.1%

 

 

 

 

 

12min – Coronery Heart disease to which poor Diet and Fat storage are major contributing factors kills one Australian every 12 minutes.

 

 

 

 

 

 

20BN – The annual revenue of the USA Weight-loss Industry. Including Diet books, Diet drugs and Weight-loss surgeries is 20 Billion.

 

 

 

 

 

0 – International Congress on Obesity studies showed zero evidence that slimming supplements facilitate weight-loss.

 

 

 

 

 

 

8% – A study published 2010 in the Journal of The American Dietetic Association found that the actual number of calories in frozen foods was 8% higher on average than what was listed on the label.

 

 

THE WEIDER PRINCIPLES

THE WEIDER PRINCIPLES
The greatest stars in Body Building use the Weider Principles, for mass, cuts and strength. They are the
foundation for great training results. For radical changes to your physique apply the Principles like the Pros.

(1) PROGRESSIVE OVERLOAD PRINCIPLE
The basis of increasing any parameter of fitness (size, strength, endurance) is making your
muscles work harder than their accustomed to. You must progressively over load your muscles
to advance forward. Ie to gain strength you must consistently try to handle greater amount of
weight. To increase muscle size not only should you attempt heavier and heavier weight. But you
you might increase other variables, such as the number of sets or the number of training sessions.
To increase muscle endurance you might progressively decrease your between sets resting time
or increase your repetitions or sets. The overload concept underlies all physical training and is the
solid base of the Weider system.
(2) ISOLATION PRINCIPLE
Muscles can work in unison or they can work relatively separately from each other. Each muscle
contributes, in some fashion, to a whole movement, either as a stabilizer, an agonist, antagonist
or synergist. If you want to maximally shape or build a muscle independently you must separate
or isolate it from the other muscles as best you can. You do this through anatomical position
changes. Scott curls isolate the Brachialis arm flexor better than reverse close grip Lat pull downs.
(3) MUSCLE CONFUSION PRINCIPLE
Part of consistent growth is never allowing your body to fully adapt to one specific training
system. Muscles should never accommodate. They need stress to grow. If you consistently vary
exercises, sets, repetitions and angles of pull on your muscles, they can never accommodate
and stress upon them. You must confuse your muscles to keep them growing and changing.
(4) PRIORITY PRINCIPLE
Train your weakest body part first when your energy is highest. Intensity builds muscle and your
intensity can be great only when your energy is high. If your shoulders a weak on comparison to
your chest. You should do all the Laterals and Overhead presses, before you do any Bench
presses. In this way you can put a lot of intensity into your shoulders. You give training Priority.
(5) PYRAMIDING PRINCIPLE
Muscle fiber grows by contracting against heavy resistance. It also gains strength by contracting
against heavy resistance. If you were able to load the maximum amount of weight you could
lift in an exercise 8 times and do it for a number of sets, without a warm-up it would be a very effective size and strength builder.
But you can’t do that because of injury potential. No one starts
with their maximum weight. The Pyramid system was devised to get around this problem. Start
with a light weight and do many repetitions. Add weight and decrease your repetitions. Add more
weight and decrease your repetitions more. In this way you handle heavy weight after you
warm-up and reap the benefits without worrying about injury.

(6) SPLIT SYSTEM PRINCIPLE
After months of training on a 3 day a week system, you may want to increase the overall
intensity of your training. If you divide your body into upper and lower sections for training
purposes, you can include more exercises and more sets for each section of your body and
train them harder. On a Split system of training, you might do 8 exercises just for the lower body
whereas on a 3 day system, you may only have enough energy to do 10 exercises in 1 session
(5 for your Upper body and 5 for your Lower body). You get a more intense training session using
the Split system.
(7) FLUSHING PRINCIPLE
You must get blood into a specific muscle and keep it there to produce growth. Flushing is really
bodypart training. When you train the chest by its self ,you are using the Flushing Principle for your
chest. You are spending all your time on one area and consequently, consistently flushing this
area with blood.
(8) SUPERSETS PRINCIPLE
This Weider’s best known principle. Years ago jealous competitors referred to Super sets as Weider Stuper sets and the great physiques that Weider produced as “weedy men”. Life goes on. When
group 2 exercises of opposing muscle groups together, as Bicep curls and Tricep extensions you
are doing a “super set” . The idea is to do 2 individual sets back to back 1 of each exercise with
little or no rest between them. Super setting is neurologically solid. Tests prove that doing a set for
Triceps after doing a set for the Biceps improves the recovery rate for the Biceps. It has to do
with nervous impulses. So not only is Super setting is a great pump mechanism it actually
enhances overall recovery.
(9) COMPOUND SETS PRINCIPLE
A Super set for the same body part, back to back Bicep exercises. Is a compound set. In this
this case you are not trying to facilitate recovery, but to super pump your muscles. When you do
a compound for your Biceps, you would do a set of EZ-bar curls, immediately followed by a set of
Incline Dumbbell curl
(10)HOLISTIC TRAINING PRINCIPLE
Its a scientific fact that different parts of your muscle cell house Proteins and energy systems
that respond differently to levels of exercise. Muscular Fiber Proteins get larger when they are
with high resistance loads. The cells aerobic system(Mitochondria) respond to high Endurance
training. Therefore to maximize the size of the total muscle cell, you must do a variety of repetitions, from low to high. This the base tenet behind Holistic Training.
(11) CYCLE TRAINING PRINCIPLE
During 1 part of your training year, you should construct routines for Mass and Strength .Other times you should lower your weights, increase repetitions and train with less rest
between sets (quality training). In this way you will avoid injuries and keep progressing.
(12) ISO-TENSION TRAINING PRINCIPLE
Weider’s most revered principle Iso-Tension. It is also the misunderstood training principle
Iso-Tension has to do with muscle control. Both during and at the end of the exercise motion, you should consciously flex your working muscle. This constant isometric flexing, enables you to neurologically control your muscle better and allows you to bring out muscle
separation and peak when you pose on stage during competition.
(13)CHEATING PRINCIPLE
Cheating should be viewed as not a way of removing stress from a muscle, but as a way
to increase stress upon a muscle. The whole idea of body building is to make your muscles work more, not less. You should use Cheating methods only to add a repetition here or there, or to assist your working muscles by using another body part. Lets say you are doing
a 1 arm concentration curl on a cable and your not able to finish your last repetitions, if you assist with your free hand to get out a few repetitions. That would be use of the Weider Cheating Principle. However if you lift your butt of the bench trying to get a couple more
repetitions in the Bench press, that’s not using the Weider Cheating Principle. The first adds to stress on the muscle, the second diminishes the stress on the muscle. The later technique may also send you to the hospital..
(14)TRI-SETS PRINCIPLE
When you do 3 exercises for the same muscle group in rapid succession. You are doing a
Tri-set. This technique allows you to pump your muscles rapidly. Since you hit them from 3
different angles. Its primarily a shaping technique. Tri-setting emphasises local muscle
local muscle endurance recovery factors within the muscle and as such is a great
technique for increasing vascularity
(15)GIANT SETS PRINCIPLE
A Giant set is a series of 4-6 exercises for 1 muscle group, with little or no rest between
them. The purpose of a Giant set, lets say you have a weaker inner chest area and you want to produce more striations where your Pectorial muscles attach the Sternum. Every time you try to perform Cable Crossovers for this area the stronger muscles (Front Deltoids and outer Pectorals) interfere and you can’t get the tension in the area where you want it. If you do a Giant set to pre-fatigue your Shoulders and Pecs, you will be able to hit your inner Pectorals, by making Cable Crossovers your last exercise in the Giant set. Like Tri-sets,
Giant sets are a shaping technique. This separates the Giant set from pre-exhaustion movements, which are primarily mass enhancers.
(16) PRE- EXHAUSTION PRINCIPLE
When you work a muscle to the point of fatigue in its primary motion and immediately follow that with a secondary muscle motion that’s Pre-exhaustion. If you exhaust your Quadriceps by doing a set of Leg Extensions and immediately go into a set of Squats. You work the Quadriceps harder by bringing in assisting muscles like the Low- back extensors and Gluteus muscles.
(17) REST – PAUSE PRINCIPLE
How can you do a maximum weighted set every repetition. Rest-Pause is the answer. If you do as much weight as you can for 2-3 repetitions, rest for 30-45 seconds and squeeze out another 2-3 repetitions, rest 45-60 seconds and get another 2 repetitions and then rest 60-90 seconds and get 1-2 repetitions. You will have done a set of anywhere of 7-10 repetitio a ns, that will all have been completed at near maximum. Rest-Pause is a strength and size producing technique.
(18) PEAK CONTRACTION PRINCIPLE
Peak Contraction is a method by which you keep constant tension on your muscles through anatomical positioning. By keeping constant tension on your muscles as you approach lock-out positions, you can shape,striate and peak your muscles. When you do a dumbbell Bicep curl, you normally lose effective resistance at the top of the motion when you lock out with the weight, to avoid this loss and provide resistance in a position of full muscle contraction, lean forward taking your arm out of line of gravity, so you never fully lock out. You keep constant tension on your muscles, which helps Peak your Biceps.
(19) CONTINOUS TENSION PRINCIPLE
Momentum can be your muscles worst enemy, If you train so fast that you swing your weights through their full range of motion, you decrease the work of the muscle, Its better to train slowly and deliberately maintaining constant tension on your muscles all times, This type of training is intense and causes greater stimulation of the muscle fibers.
(20) NEGATIVE TRAINING OR RETRO-GRAVITY PRINCIPLE
Lowering your training weights against gravity is a very intense form of training that produces a lot of muscle soreness and may be a way to stimulate your muscles in a different way than in positive contraction. Negative training should be done on a occasional basis. Your training partner lifts the weight for you and you resist on the way back down.
(21) FORCED REPETITIONS PRINCIPLE
This is a very intense training method and many body builders will over train when they attempt to use it at all. It can be even worse if they use Forced Repetitions all the time. Which some misfortunate individuals do. Those champions who use Forced Repetitions are people of tremendous power, concentration and good genetics. Even then they use this Principle sparingly. At the end of a set when you can’t complete a repetition on your own, you enlist the aid of your training partner to ease you through your sticking point. Forced Repetitions push your muscles beyond normal fatigue to stimulate more growth.
(22) DOUBLE SPLIT PRINCIPLE
Many Body Builders train 1 body part in the morning and come back in the afternoon or evening. This is the famous Weider Double Split Principle. The advantage of training 1 body part per session, you can devote all your energy to training the 1 body part. By doing more sets, more weight and there fore stimulate more muscle growth.
(23) TRIPLE SPLIT PRINCIPLE
There are a few Body Builders who great recovery rates and can benefit by the same reasoning and train 3 times a day. Working different body parts each session. Albert Beckles trained this way.
(24) BURNS PRINCIPLE
When you do 3-6 partial repetitions at the end of a set, you bring extra blood and lactic acid into the muscle your training. The increased Lactate causes the discomfort known as Burns.
Physiologically the fatigue products and the extra blood carried into the muscle with these Partial movements swell the cells and proliferate capillary beds. All this contributes to increased size and vascularity of the muscles.
(25) BOMBING & BLITZING PRINCIPLES
Weider’s choice of descriptive terms reflects the short term intense training designed to saturate the muscle with blood in a short time. Bombing and Blitzing is a combination of repetitive exercise to failure, quality training , Flushing and Forced Repetitions. Say you wanted to Bomb and Blitz your Biceps. You would start with 50 pound dumbbells and curl to a point of failure. Then your training partner might Force a couple of repetitions immediately
you grab a pair of 45 pound dumbbell and repeat the process without any rest between sets
(quality training) You continue right down the rack until you can’t even curl 5 pounders. This is an advanced technique and shouldn’t be done all the time
(26) STAGGERED SETS PRINCIPLE
This means you interperse sets for weaker body parts(the ones that don’t require a lot of energy- forearms, calves and abdominals) in between sets of the main body part your training. This allows you to overcompensate for your weaker body parts.
(27) WEIDER SPEED PRINCIPLE
In this type of training you can consciously think speed and explode with your weights, but only on your heavy sets. You are trying to develop speed and power within your muscles by stimulating your white Fast Twitch Fibers
(28)QUALITY TRAINING PRINCIPLE
Quality training means you gradually reduce between set rest time while still trying to do the same or higher repetitions than before. Quality or Pre- contest training is great for increasing your muscle definition and vascularity.
(29) STRIPPING PRINCIPLE (also known as extended sets)
Weider’s Heavy to Light system requires that you have 2 training partners, who strip the weight of both sides of the barbell, after you have gone to failure with the weight. You grind out another 2 repetitions and repeat the procedure. You extend the set by Stripping weights
This is a way to increase intensity on each set, but very hard and you should only do it on occasions.
(30) INSTINCTIVE TRAINING PRINCIPLE
There is 1 over riding rule in Body Building, only you know what works best for your body. Eventually all Body Builders must attain the ability to construct routines, groups of exercises. Sets and repetitions that work. If they don’t and they don’t have a trainer that they trust completely they’ll never reach their full potential. All people respond to diets and training routines. With experience you’ll know instinctively how to train for the best gains. You are unique and you must train to reflect that fact.

THE FAST- FOOD GUIDE

THE FAST- FOOD GUIDE

The best Pre- and Post- workout meals from Fast food joints and Chain restaurants, across the Country.

PRE-WORKOUT Meals: You’ll find a range of options, that offer a moderate amount of Protein,
Carbohydrates and healthy Fats. Whether you want a whole meal, light snack or just a shot of Caffeine,
No matter what diet your on, you can’t derail it with one of these Pre- workout meals.

 

 

 

SPICY CHICKEN GUERRERO MINI BURRITO

Calories: 468 Protein: 25g
Carbohydrates: 46g Fat: 18g

 

 

 

 

SINGLE FILLET BONDI BURGER

Calories: 381 Protein: 21g
Carbohydrates: 31g Fat: 18g

 

 

 

 

 

 

ORIGINAL RECIPE BURGER

Calories: 389 Protein: 26.7g
Carbohydrates: 44g Fat: 13g

 

 

 

 

 

 

GRILLED CHICKEN SNACK WRAP

Calories: 224 Protein: 13.5g
Carbohydrates: 22.5g Fat: 8.5g

 

 

 

 

 

 

WHOPPER JUNIOR BURGER

Calories: 348 Protein: 15g
Carbohydrates: 29g Fat: 18g

 

 

 

 

 

 

GRANDE CAFFE LATTE (with non-fat Milk)

Calories: 168 Protein: 16g
Carbohydrates: 25g Fat: 0.5g

 

 

 

 

 

6 INCH TURKEY SUB ON WHEAT BREAD( with salad,no dressing)

Calories: 256 Protein: 14g
Carbohydrates: 38g Fat: 4.5g

 

 

 

 

 

 

 

HAM & SWISS PANINI

Calories: 340 Protein: 23g
Carbohydrates: 42g Fat: 10g

VEGGIE DELIGHT PERFECT BASE (1 slice)

Calories: 177 Protein: 9g
Carbohydrates: 22g Fat: 5.5g

STEALTHY FAST FOOD FATTNERS
They sound like a healthier alternative, but when broken down, don’t let a Tame name fool you.
These nutritional nightmares will derail any diet in a hurry.

 

 

 

 

VEGGIE BURGER

Calories : 629 Protein: 16g
Carbohydrates: 58.5g Fat: 33.5g

 

 

 

 

 

 

12 INCH CHICKEN & BACON RANCH MELT

Calories: 860 Protein: 63g
Carbohydrates: 76g Fat: 34.5g

 

 

 

 

 

 

RIPPA CLASSIC SUB

Calories: 820 Protein: 24g
Carbohydrates: 80g Fat: 43.5g

 

 

 

 

 

 

QUARTER POUNDER

Calories: 545 Protein: 33.5g
Carbohydrates: 33.5g Fat: 30g

 

 

POST- WORKOUT MEALS
You have a little more dietary leeway in the Post-Workout window than you do at other times of the day.
When your muscles are exhausted and depleted of Glycogen. They can more readily absorb, the
Carbohydrates you ingest. In the Post-Workout window, Carbohydrates are more likely to be converted to
Glycogen than they are to become Fat. Hence the several bread and rice options. If you are trying to lean
up, stick to the cleaner options.

 

 

 

 

 

 

 

 

FALAFEL & HOMMUS WRAP

Calories: 579 Protein: 21g
Carbohydrates: 62g Fat: 21g

 

 

 

 

BEEF GUERRERO BURRITO (with rice,black beans,salsa,cheese and filling)

Calories: 562 Protein: 39g
Carbohydrates: 52g Fat: 20g

 

 

 

 

 

 

BACON & EGG MC MUFFIN

Calories: 296 Protein: 16.5g
Carbohydrates: 26g Fat: 14g

 

 

 

 

 

 

 

CLASSIC CHICKEN PITA (with light mayo)

Calories: 326 Protein: 30g
Carbohydrates: 37g Fat: 6g

 

 

 

 

 

HAM, EGG & CHEESE BREAKFAST SANDWICH

Calories: 344 Protein:20g
Carbohydrates:37g Fat: 11g

 

 

 

 

 

 

GRILLED CHICKEN CLASSIC BURGER

Calories: 368 Protein: 19g
Carbohydrates: 27g Fat: 20g

 

 

 

 

 

 

CHICKEN STRIP SALAD

Calories: 122 Protein: 17g
Carbohydrates: 7g Fat: 3g

 

 

 

 

 

THE WORST OF THE WORST
From a burger with 95g of Fat to a shake with a days worth of Calories.
These diet bombs are from the United States of America.

MONSTER THICKBURGER

Calories: 1330 Protein: 58g
Carbohydrates: 51g Fat: 95g

 

 

 

 

 

 

TRIPLE WHOPPER SANDWICH

Calories: 1160 Protein: 49g
Carbohydrates: 50g Fat: 75g

 

 

 

 

 

 

CARAMEL PECANBON

Calories: 1080 Protein: 14g
Carbohydrates: 146g Fat: 51g

 

 

 

 

 

 

 

SUPER SONIC BACON DOUBLE

Calories: 1240 Protein: 67g
Carbohydrates: 44g Fat: 87g

 

 

 

 

 

 

 

LARGE PEANUT BUTTER FUDGE MASTER

Calories: 1940 Protein: 30g
Carbohydrates: 193g Fat: 122g

 

 

 

 

 

 

 

 

 

LARGE ITALIAN MEATBALL SUB

Calories: 1530 Protein: 86g
Carbohydrates: 122g Fat: 81g

WHATS YOUR PIZZA!

Though the industry has tried to convince us otherwise, we’re sadly not convinced that the  transition to healthy delivery pizza  has actually happened. But there are healthier alternatives. Make these switches to get your  fix without causing total diet mayhem.
ALL NUMBERS REFLECT ONE MEDIUM SLICE.

 

 

LOADED PEPPERONI
Kilojoules:         1306kj  Fat:      16.6g
Carbohydrates:  27.8g   Protein:12.4g
Inside Improvement
MARGHERITAVILLE
Kilojoules:        1062kj   Fat:        8.4g
Carbohydrates: 33.7g   Protein: 10.5g

 

 

 

 

RUSTIC LAMB
Kilojoules:           880kj    Fat:       10.4g
Carbohydrates:    16.5g                Protein: 12.2g
Inside Improvement
BBQ CHICKEN & MUSHROOM
Kilojoules:           683kj  Fat: 3g
Carbohydrates    22.2g  Protein: 10.8g

 

 

 

 

MOROCCAN LAMB
Kilojoules:   1120kj  Fat:         9.2g
Carbohydrates: 27.4g  Protein:  17.2g
Inside improvement
CHICKEN TIKKA
Kilojoules:   931kj  Fat:         4.5g
Carbohydrates:  30.4g   Protein: 12.8g

 

 

 

DOUBLE BACON CHEESEBURGER ( Based on 8 servings per pizza)
Kilojoules:   921kj  Fat:         7.9g
Carbohydrates:  28.2g  Protein:   8.5g
Inside Improvement
CHICKEN HAWAIIAN (Classic Pizza Base)
Kilojoules:   611kj   Fat:  3.3g
Carbohydrates:  21.1g    Protein: 7.4g

 

 

 

AUSSIE BACON & EGG
Kilojoules:  1070kj  Fat:   7.1g
Carbohydrates:    36g  Protein:  11.6g
Inside Improvement
HAWAIIAN PIZZA ( Thin crust)
Kilojoules:   876kj  Fat:  5.2g
Carbohydrates:  29.4g  Protein:  11.5g

 

 

 

 

DEEP DEEP DISH PEPPERONI (Deep dish)
Kilojoules:   1080kj  Fat:   12g
Carbohydrates:  27g  Protein:  10.9g
Inside Improvement
ULTIMATE SUPREME
Kilojoules:   840kj  Fat:  8.7g
Carbohydrates:  21g  Protein:  9.7g

 

 

 

 

 

OLYMPIA CHAMPIONS FAVOURITE WORK OUTS

OLYMPIA CHAMPIONS PAST TO PRESENT FAVOURITE WORK-OUTS

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

LARRY SCOTT 2 OLYMPIAS 1965 – 1966

BICEPS / FOREARMS

Dumbbell Preacher curl              4 sets           6x     repetitions

Barbell Preacher curl                  4 sets           6-8xx repetitions

Barbell Reverse curl                  4 sets           6        repetitions

Barbell Wrist curl                        4 sets           15-20 repetitions

x End each set 6-8 partial reps / xx End each set 3-4 partial reps

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

SERGIO OLIVA 2 OLYMPIAS 1967- 1969

BACK

Pull-up (wide grip)  4 sets           10 repetitions (alternate bar touching back neck/front chin)

Chin                      4 sets           10 repetitions

Lat Pulldown          4 sets           10 repetitions (alternate bar touching back neck/ front chin )

Seated Cable row   4 sets           10 repetitions (alternate wide/close grip)

Deadlift (wide grip)/ Barbell Goodmorning 3-4 sets 8-10 reps (alternate exercises)

T-Bar / Pullover machine                            3-4 sets 8-10 reps (alternate exercises)

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

ARNOLD SCHWARZENEGGER 7 OLYMPIAS 1969-1975, 1980

CHEST

Barbell flat bench Press         5 sets     30,15,12,10,8,6 reps

Barbell incline bench Press   5 sets      30,15,12,10,8,6 reps

Dumbbell flat bench Fly         5 sets     30,15,12,10,8,6 reps superset with Dumbbell Pullover

Dumbbell flat bench Pull-over 5 sets      30,15,12,10,8,6 reps superset with Dumbbell Fly

 

 

 

 

 

 

 

 

FRANCO COLUMBO 2 OLYMPIAS 1976, 1981

SHOULDERS

Dumbbell Lateral raise                          4 sets               10 repetitions

Dumbbell Bent raise                             6 sets               10 repetitions

Barbell Overhead press (behind head) 4 sets                 10 repetitions

Dumbbell Front raise                            3 sets               8 repetitions

Cable Lateral raise                               3 sets               10 repetitions

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

FRANK ZANE 2 OLYMPIAS 1977- 1979

ABDOMINALS

Partial Situp                               3-4 sets        50       repetitions

Partial Leg raise                         3-4 sets        75-100 repetitions

Partial Side bend/ Oblique Situp 3-4 sets          30-50   repetitions

 

 

 

 

 

 

 

 

CHRIS DICKERSON 1 OLYMPIA 1982

CALVES

45 Leg press Calf raise     3-5 sets 25-30 repetitions

Seated Calf raise              3-5 sets 25-30 repetitions

Standing Calf raise           3-5 sets 25-30 repetitions

 

 

 

 

 

 

 

 

 

 

 

 

 

 

SAMIR BANNOUT 1 OLYMPIA 1983

TRICEPS

Paralel bar Dip                       5 sets   15-18 repetitions increase weight/decrease reps

Lying dumbbell French press 4 sets     8-10 repetitions

Cable overhead Extension      4 sets     8-10 repetitions

Dumbbell Kickback                 3-4sets 10-15 repetitions

 

 

 

 

 

 

 

 

 

 

LEE HANEY 7 OLYMPIAS 1984- 1991

CHEST

Barbell Flat bench press             5 sets           8   repetitions

Barbell Incline bench press         4 sets           8   repetitions

Flat bench Db Fly                    2-3 sets                    10 repetitions

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

DORIAN YATES 6 OLYMPIAS 1992-1997

LEGS

Seat leg Extension           1 set   10-12 reps include 2 warmup sets

45 leg Press                     1 set   10-12 reps include 2 warmup sets

Hack squat                      1 set   10-12 reps include 1 warmup set

Lying leg Curl                   1 set          8 reps include 1 warmup set

Barbell stiff legged Ddlft    1 set         8 reps include 1 warmup set

Standing Calf raise            1 set   10-12 reps

Seated Calf raise              1 set   10-12 reps

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

RONNIE COLEMAN 7 OLYMPIAS 1998- 2005

BACK

T-bar row               4 sets           1 warmup set          15 repetitions

3 sets           12 repetitions

One Arm Db row    3 sets           12 repetitions

Pullup (wide grip)    3 sets           12 repetitions

Lat Pulldown          3 sets           12 repetitions

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

JAY CUTLER 4 OLYMPIAS 2006,2007 2009,2010

LEGS

Leg Extension                  4 sets                  10 repetitions

45 leg Press                     3 sets           15-20 repetitions 2-3 forced reps last 2 sets

Hack squat                      3 sets                    8 repetitions 2-3 forced reps last 2 sets

Smith machine squat        4 sets              8-10 repetitions 2-3 forced reps last 2 sets

Barbell Lunge                   2 sets                    8 per leg

Lying leg Curl                   3 sets                  10 repetitions 2-3 forced reps last set

Seated leg Curl                3 sets                  10 repetitions 2-3 forced reps last set

Standing one leg Curl       3 sets                   10 per leg

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

DEXTER JACKSON 1 OLYMPIA 2008

BICEPS

Seated dumbbell curl             4 sets                8 repetitions

Machine curl                         4 sets                8 repetitions

Dumbbell Concentration curl 4 sets          10-12 repetitions

 

 

 

 

 

 

 

 

PHIL HEATH OLYMPIA- current 2011- present

SHOULDERS

Seated Db press                                       4 sets                8-10 reps

Dumbbell Lateral raise                               4 sets                8-12 reps

Barbell front raise                                      4 sets                 8-10 reps

One arm cable Lateral raise (behind back) 7 sets                  8-10 reps

Cable Face pull                                         4sets                 8-10 reps

Dumbbell bent Lateral raise                        4 sets               8-12 reps employ FST 7

technique. Resting 30-45 seconds

Stretch target muscle

 

 

 

SOCIALICON
SOCIALICON
SOCIALICON
SOCIALICON