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Mr. Olympia 2014

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Starting tonight the Mr. Olympia 2014 contest will be underway. All the preparation these men have done comes down to this weekend. It is going to be a very exciting event. Bodybuilding.com is going to host a live webcast of the event as well.

 

For bodybuilding fans this is the same as the Super Bowl in football. This is the biggest bodybuilding event of the year. The top competitors will be present. The following are the list of competitors in each division.

2014 MR. OLYMPIA
Phil Heath, USA
Kai Greene, USA
Dennis Wolf, Germany
Shawn Rhoden, USA
Dexter Jackson, USA
Ibrahim Sami Fahim, Egypt (2013 Overall Amateur Olympia)
Justin Compton, USA
Steve Kuclo, USA
Branch Warren, USA
Mamdouh Elssbiay, Kuwait
Juan Morel, USA
Roelly Winklaar, Curacao
William Bonac, Netherlands
Victor Martinez, Dominican Republic

2014 OLYMPIA 212 SHOWDOWN
James Lewis, UK
David Henry, USA
Kevin English, USA
Jose Raymond, USA
Eduardo Correa, Brazil
Sami Al Haddad, Bahrain
Guy Cisternino, USA
Aaron Clark, USA
Charles Dixon, USA
Hidetada Yamagishi, Japan

2014 OLYMPIA MEN'S PHYSIQUE SHOWDOWN
Mark Anthony Wingson, USA
Jeremy Buendia, USA
Matthew Acton, USA
Sadik Hadzovic, USA
Jason Poston, USA
Tyler Anderson, USA
Tory Woodward, USA
Michael Anderson, USA
German Pacheco, USA
Arya Saffaie, USA
Anton Antipov, USA
Steve Cook, USA

2014 MS OLYMPIA
Iris Kyle, USA
Alina Popa, Romania
Debi Laszewski, USA
Yaxeni Oriquen-Garcia, Venezuela
Brigita Brezovac, Slovenia
Simone Oliveira, Brazil
Anne Freitas, Brazil
Rita Bello, Argentina
Sheila Bleck, USA

2014 FITNESS OLYMPIA
Adela Garcia, USA
Oksana Grishina, Russia
Tanji Johnson, USA
Myriam Capes, Canada
Bethany Cisternino, USA
Marta Aquiar, Uruguay
Fiona Harris, Canada

2014 FIGURE OLYMPIA
Nicole Wilkins, USA
Erin Stern, USA
Candice Keene, USA
Heather Dees, USA
Mallory Haldeman, USA
Camala Rodriguez, USA
Alicia Coates, USA
Candice Lewis, USA
Jessica Graham, USA
Dana Ambrose, USA
Natalia Revajova Lenartova, Slovakia
Ann Titone, USA
Zsuzsanna Toldi, Hungary
Gennifer Strobo, USA
Cydney Gillon, USA
Karina Grau, Paraguay
Latorya Watts, USA
Julie Mayer, USA

2014 BIKINI OLYMPIA
Ashley Kaltwasser, USA
Yeshaira Robles, USA
Stacey Alexander, USA
Nathalia Melo, Brazil
India Paulino, USA
Lacey DeLuca, USA
Vladmiria Krasova, Czech Republic
Jennifer Andrews, USA
Narmin Assria, USA
Amanda Latona, USA
Taylor Methany Bentson, USA
Crystal Matthews, USA
Christie Marquez, USA
Sarah LeBlanc, USA
Noy Alexander, USA
Janet Layug, USA
Sandi Forsythe, USA
Christina Strom Fjaere, Norway
Jenee Leger, USA
Angela Marquez, USA
Stephanie Mahoe, USA
Tawna Eubanks, USA
Brittany Taylor, USA

2014 OLYMPIA WOMEN'S PHYSIQUE SHOWDOWN
Dana Linn Bailey, USA
Tycie Coppett, USA
Sara Hurrle, USA
Toni West, USA
Patricia Melo, Brazil
Sabrina Taylor, USA
Jennifer Robinson, USA
Frances Mendez, USA
Nathalie Falk, Germany
Juliana Malacarne, Brazil
Samantha Hill, USA
Mindi O'Brien, Canada
Tamee Marie, USA
Leila Thompson, USA
La'Drissa Bonivel, USA
Karn Hobbs, USA
Heather Grace, USA

Good luck to all the competitors.

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Personal Training Tips That Work

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The key to being successful at anything is knowledge. People go to a financial consultant when they are in need of financial advice because the consultant has the knowledge they need to succeed. In much the same way, someone wanting to get into great shape would want to consult with a personal trainer for the same reason–knowledge. Today I am going to reveal several personal training tips that actually work. Follow them and you will see results.

It Is All About the Squeeze

When you work a muscle group you need to be able to feel it working. As you move the weight you must squeeze the muscle involved. Move the weight slowly and squeeze the muscle tightly. By feeling the muscles working you can be assured you are working the correct muscles and getting maximum results.

Slow Down And Get Control

I see people doing bicep curls and they raise the weight and then drop it. Never drop the weight. Slow down and get control over the descent of the weight. In this way you will work the exercise in both directions–positive and negative. This is important for getting maximum results. Never just let the weight drop.

Plan Ahead of Time

Too many people walk into the gym saying “I am training my chest today” but they have no plan of attack. Always play your training ahead of time. All personal trainers know that having a good program in place is important to achieving the client's goals. You might need to be flexible with the exercises due to a long wait for something, but your plan will enable you to just switch exercises rather than come up with an entirely new plan.

Vary the Intensity

Intensity is one of the variables you work with when training. Use it to your advantage as it can be manipulated in a variety of manners. Sometimes you can change the rest interval to increase intensity while other times you can use heavier weights to increase the intensity. Just do it. Use this variable to your advantage. As an assistance to anyone reading, I have gathered up some of the better articles I have written on the topic of intensity. They are listed below.

How an Old Guy Uses Intensity

How to Use Intensity in Weight Training

How to Manipulate Rest Periods for Intensity

Conclusion

Take advice from a personal trainer and use the knowledge they have gained from working with many different people. You will not be sorry that you did so.

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The Mass Gain Mission

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I am about to embark on a Mass Gain Mission that will last 16 weeks. It starts on May 4, 2014 and ends on August 23, 2014. The goal will be to gain as much mass as possible while also ridding myself of body fat. I will be following a very strict training and supplementation program. I will document the entire process for a future book on the topic of getting in shape after 40. The plan is outlined below.

The Weight Training Plan

Monday Back(t)/Biceps(p)
Tuesday Shoulders
Wednesday Biceps(h)/Triceps(h)
Thursday Back(w)/Calves
Friday Chest/Triceps(p)
Saturday Hams/Quads
Sunday Rest

I am going to attack my body by using some techniques I've learned through the Experiment of One. I will hit my biceps and triceps twice a week, but one time will be for a pump workout (high reps and low weight) while the other time will be some heavy lifting. I am splitting my back into two workouts–one for thickness and one for width. I will hit my shoulders once a week, but will use a rotating exercise order to trick the muscles. I will be hitting my chest once a week and will focus on great squeezes and switching every other week between barbell centric workouts and dumbbell centric workouts. Finally, I will do my legs once a week.

This approach will allow me to really hit the muscles hard. The supplementation I will implement will help me to recover and go  harder and harder.

The Cardio Training Plan

Monday 25 minutes HIIT
Tuesday Rest
Wednesday 25 minutes SS
Thursday 25 minutes HIIT
Friday 25 minutes HIIT
Saturday Tabata 4 minutes
Sunday Rest

My plan is to do 3 25 minute HIIT sessions, 1 25 minute steady state session and then one 4 minute Tabata session every week. I can increase the time on the HIIT and steady state if necessary depending upon progress. I will have 2 days where I don't do any cardio and one of those is Sunday, which will be a rest day.

The Nutrition Plan

I am going to aim for 3700 calories at a 40/40/20 macronutrient ratio. This will break down as follows:

Total Calories 3700
Protein 370 g
Carbohydrates 370 g
Fat 82 g

This should provide me with the energy to build the mass I am looking to build. I will eat the following protein sources: chicken, beef, whey, fish. I am going to focus on eating as clean as humanly possible and I will allow myself 2 cheat meals a week for the first 8 weeks and 1 cheat meal a week for the final 8 weeks of this Mass Gain Mission.

The Supplementation Plan

I will be using supplementation to make the maximum gains possible. I will be using the following supplements:

AH-D (natural testosterone booster)
Multi-Vitamin
Whey protein
ALA
CLA
L-Carnintine
Amino Energy

These things will assist me in shortening the recovery time between training sessions which will allow me to go into maximum beast mode. These are all over the counter supplements. They will be discussed in The Average Guy's Supplement Guide going to print very shortly.

The Conclusion

I have to take some measurements and set some very specific goals. I already have the general idea in my head as to what I need to accomplish, but I am going to get extremely specific. Watch this space and my Medium feed for more information.

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Monday Madness: Deadlift for Huge Traps

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There is nothing quite like a guy with large traps. Somehow they make him look huge all over. Huge traps can be achieved by doing heavy deadlifts on a regular basis.

Deadlifts are an amazing exercise. There is no other exercise that makes me feel as strong as deadlifts do. There is something about picking up an extremely heavy object off the floor that makes me feel like a beast. At the same time, I have seen how doing heavy deadlifts has transformed areas of my body.

When I deadlift at least 2 times a week my traps grow like weeds. That makes me look bigger than I am. I notice that I get comments from others about my size when I am deadlifting regularly.  This one exercise changes my physique more than any other.

If you want to build huge traps start out slow. Check your ego at the door. Take the time to learn proper form. Slowly increase the weight as you master the proper form. Before long you will be lifting very heavy weights. I can now move well over 400 lbs with ease but it wasn't always that way. The wait will be well worth it. Your traps will begin to grow and grow.

If you are not already deadlifting regularly get going on it. It improves every part of your body.

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Fast Fat Loss Launch

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Yesterday I posted my stats for the Fast Fat Loss challenge. As explained, the idea of this challenge is to burn as much fat as I humanly can in the next 31 days. I want to do this the right way so that I can be an example for others. It is not going to be about starving myself or doing excessive cardio. I am going to prove the principles that I know work.

I am using a full body training schedule because it has been very effective at getting me in shape in the past. I am eating carbs and NOT going low carb for this mission because I believe it is better to have well-timed carbs than to cut them out completely.

I want you to join me on this mission. You can sign up at https://fitnessexpose.com/fastfatloss.

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