Pumping Iron

This is documentary(with few scripts included and not all it seems) about Arnold Schwarzenegger defending his title for the final time before he shot the movie Conan. From Gold's Gym in Venice Beach California to the showdown in Pretoria, amateur and professional bodybuilders prepare for the 1975 Mr. Olympia and Mr. Universe contests in this part-scripted, part-documentary film. Five-time champion Arnold Schwarzenegger defends his Mr. Olympia title against Serge Nubret and the shy young deaf Lou Ferrigno, whose father is his coach; the ruthless champ psyches out the young lion. Sardinian Franco Columbu competes in the lightweight class; at home in Italy he solves a tight parking problem by lifting the car into place. Joe Weider is the marketer; Mike Katz and Ken Waller go for the title of Mr. Universe. Bodybuilding and a celebrity-to-be go mainstream.

Even after watching this I still think Lou Ferrigno is better.




Mike Chang's Perfect Pecs Workout

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How to be like Bane?


Read about it here via Muscle & Fitness.com.




HOW TO GET JACKED LIKE A SUPERHERO
SUPERHERO: BANE (TOM HARDY)
MOVIE: THE DARK KNIGHT RISES (JULY 20)
Bane is less a superhero than a supervillain, but that doesn't mean Tom Hardy, an actor known for his body transformations (see Bronson and Warrior for proof), didn't get insanely jacked up to play him. How closely director Christopher Nolan hews to Bane's back story from the comics remains to be seen, but the character is written as a physical juggernaut who developed intense strength in a prison gym in the fictional Caribbean Republic of Santa Prisca, where he also learned to fight mercilessly. Bane's physical prowess moves to superhuman levels when he becomes the only surviving test subject of a powerful drug simply called Venom, which he has to receive every 12 hours or, um, bad things will happen.
How He Did It:
Hardy's trainer takes an unconventional approach to the old-fashioned muscle confusion technique by splitting up Hardy's workouts into brief, four-times-per-day sessions. The workouts typically fall first thing in the morning, at lunchtime, in the early evening and before bedtime and last for approximately 20 minutes with a focus on strength training. Beginners should plan to start with just the morning and evening workouts before adding in the other two as you become more comfortable with the regimen.
via Men's Fitness.com

Before you start the Bane transformation, start►





The Ultimate 6-Week Home Workout
Building a great physique at home is as easy as investing in dumbbells and a bench and doing this lifting routine at your convenience. Info here.

Supplements? It's best if 1 takes glutamine,creatine, whey and pre-workout.
20 grams of whey upon waking, within 30 minutes of your workouts, and then again within 30 minutes after your workouts.
creatine, when taken both pre- and post-workout
5 grams of BCAAs upon waking, within 30 minutes of starting your workouts, and then again within 30 minutes after your workouts.
Rest between set? Never more than 45 seconds.



Where I get my supplements?
& .


Four Supplements Every Man Needs In His Repertoire
SUPPLEMENT 1// WHEY PROTEIN ISOLATE
Boys can make it through the day on candy and caffeine. Men need a high-quality isolate protein powder stacked with rapid-digesting carbohydrates and amino acids.
Isolate protein powder delivers amino acids to working muscle tissues immediately. The fast-acting carbohydrates spike insulin levels, which pushes protein into cells and refills spent muscle glycogen. Some people prepare their own protein/carbohydrate post-workout shake, but if you purchase a protein powder that already has carbohydrates, or a carbohydrate supplement, it does a lot of the work for you.
Men often have higher carbohydrate requirements than women after workouts, because they have more muscle mass to support. Taking in these carbohydrates around a workout program speeds recovery, keeps you lean, and effectively builds muscle.
Whey Protein Isolate Recommendations
Dymatize ISO-100
Optimum Platinum Hydrowhey
Optimum Pro Complex Gainer

SUPPLEMENT 2// PRE-WORKOUT SUPPLEMENT
WITH CREATINE AND NITRIC OXIDE
A man knows to use the right tool for the job. Creatine is the primary component of the molecule that fuels exercise. Ensuring the body is saturated with creatine helps you across all training spectrums, and especially for athletics that require high-intensity bursts.
Pair creatine with nitric oxide and you'll stay strong through more reps and in endurance training. Oxygen efficiency is a primary determinant for exercise longevity, and nitric oxide dilates blood vessels so oxygen can flow throughout the tissues and into the muscle cells. Increased oxygen delivery enhances creatine delivery, too.
This 2-headed beast helps prevent fatigue and keeps working well into recovery, so you'll be ready to man up long after the boys head home.
Pre-Workout Supplement Recommendations
MusclePharm Assault
Cellucor C4 Extreme
BSN N.O.-Xplode 2.0

SUPPLEMENT 3// GLUTAMINE
Boys play. Men approach their workouts seriously and prefer to lift heavy. But over time, the intensity associated with heavy lifting can wear on the nervous and immune systems. This can make you nauseated and affect your post-workout recovery.
Foods like beef, chicken, fish, eggs, milk, dairy products, wheat, cabbage, and beans all contain glutamine, but not enough to overcome the amount of strain put on muscles by lifting. Glutamine supplementation is vital for weightlifters, but not because of what it does during the workout. Think of it this way: You can't become stronger if you don't recover!
Adding 5-10 grams of glutamine to your post-workout shake, and another 5-10 before bed will have significant impacts on your results. It's one of the most effective supplements for men who train intensely.
Glutamine Supplement Recommendations
SciVation Xtend
Optimum Glutamine 1000 Caps
MusclePharm Glutamine

SUPPLEMENT 4// NATURAL TEST BOOSTERS
One of the hard truths about being a man is that almost as soon as you become one, your testosterone levels start dropping. Exercise and lifting deplete your levels of zinc and magnesium, which can cause your levels to take another hit. What's a guy to do?
Maximizing testosterone levels in the body promotes faster muscle growth and recovery. Testosterone boosters help speed that process. The two most common ingredients in testosterone boosters are ZMA and tribulus. Taking these individually or as part of a supplement stack can boost natural processes in the body and increase results.
Then there's growth hormone, which kicks in at the onset of sleep. Test boosters, and specifically ZMA, which is often taken before bed, promotes increased testosterone levels and the production of growth hormone.
Aside from supplements, be mindful of natural ways to maintain high testosterone levels in the body. Get at least eight hours of sleep, take in healthy proteins and good fats, and rest appropriately between heavy sets. But if you've got the basics down, then it may be time to integrate a test booster into your supplement stack.
Natural Test Booster Recommendations
MusclePharm Battle Fuel
Optimum ZMA
Driven Sports Activate Extreme


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