Bodybuilder Sadik Hadzovic Says He’s Competing at the 2022 New York Pro in May – BarBend

On Jan. 12, 2022, bodybuilder Sadik Hadzovic took to his YouTube channel to share his chest and triceps workout with his 336,000 YouTube subscribers. During that workout, Hadzovic announced his return to the competitive bodybuilding stage at the 2022 New York Pro, alluding more specifically to the Men’s Physique division.

The 2022 New York Pro, promoted by Olympia Head Judge Steve Weinberger, is currently scheduled for May 21, 2022, in Teaneck, NJ. Check out Hadzovic’s entire chest and triceps workout and announcement in the video below. He mentions the 2022 New York Pro at the 6:48 mark:

[Related: Bodybuilder Terrence Ruffin Trains Back and Biceps at Westside Barbell]

Hadzovic mentioned that he needs to look at the feedback from his previous Men’s Physique show — a sixth-place finish at the 2019 Arnold Sports Festival (ASF), according to NPC News Online — as his current physique might look too large in board shorts:

Excited to grow into the show. I don’t even know if I should grow anymore, I’m kind of big already.

Hadzovic’s return to the gym came after resting for two weeks to recover from illness. During that time, he dropped seven pounds. However, he packed eight pounds back on after recovering and feeling strong enough to return to training.

The two-time Men’s Physique Olympia runner-up opened his workout with an incline dumbbell bench press. He gradually added a resistance band and worked his way up to 110 pounds in each hand. He followed those up with sets of seated chest press, where he made a conscious effort to retract and depress his shoulder blades, so the tension of the work is placed primarily on his pecs. Sets ranged from 180 pounds up to what appeared to be 240 pounds.

Returning to the dumbbells for triceps work, Hadzovic knocked out several sets of triceps extensions on an upright bench. He positioned his body with a slight backward lean to allow for a more natural angle for the triceps to take the brunt of the weight. Staying too perpendicular on the bench can hinder stability and limit the triceps’ range of motion.

No pain, no gain. That’s the worst advice ever. Discomfort is good. You gotta know the difference between discomfort and pain.

Shifting to the cable machine, Hadzovic repped out triceps pushdowns with a neutral grip. He then swapped the triceps rope for a pair of D-handles for additional triceps pushdowns with a supinated grip at the top and a rotated, fully-extended position at the bottom for a stronger contraction.

Hadzovic closed out the workout with dips focusing on the negative to give his triceps more time under tension.

[Related: Bodybuilder Chris Bumstead Finds His 2022 Bulking Diet]

Sadik Hadzovic’s Bodybuilding Career

Hadzovic made his competitive bodybuilding debut on May 5, 2012, at the 2012 NPC Junior USA Championships, where he ranked second overall. He competed in five additional shows that year — all in Men’s Physique — to the following results:

In 2013, Hadzovic competed in four shows in Men’s Physique, including a big win at the New York Pro. Additionally, he made his Olympia debut:

  • 2013 IFBB Europa Show of Champions — Second place
  • 2013 IFBB Pittsburgh Pro — Fourth place
  • 2013 IFBB New York Pro — First place
  • 2013 IFBB Mr. Olympia — Fourth place

In 2014, he returned to the Olympia and improved by two ranks:

  • 2014 IFBB New York Pro — Second place
  • 2014 IFBB Tampa Pro — First place
  • 2014 IFBB Mr. Olympia — Second place

In 2015, he won the inaugural Men’s Physique contest at the ASF and maintained his position at the Olympia:

  • 2015 Arnold Sports Festival — First place
  • 2015 IFBB Mr Olympia Second place

2016 saw Hadzovic make his move into the Classic Physique division. He competed in one show that year — the Olympia — where he ranked third overall. He returned to the Classic Physique Olympia in 2017 but fell four ranks from the year prior.

  • 2016 IFBB Mr. Olympia — Third place
  • 2017 IFBB Mr. Olympia — Seventh place

Hadzovic did not compete in 2018 but returned to the competitive stage in 2019 at the ASF:

When Hadzovic steps on stage at the 2022 New York Pro in the Men’s Physique contest, it will have been over two years since his previous contest and nine years since he first won that show. We’ll see if his physique can compete with some of the best bodybuilders in the world nearly a decade later to earn his way back to the Olympia.

Featured image: @sadikhadzovic on Instagram

TikToker Tries Mocking Guy in Gym, Bodybuilder Responds – Distractify

“This is literally why I don’t go to the gym… because of people like this. I know I won’t do things correctly and someone will record it.”

Someone else wrote, “That mans pays his membership just like anyone else.”

“The way your main focus of your video was education. Here for that.”

“That’s my biggest fear. That I’ll try something for the first time and I’ll get judged and a new fear, filmed.”

Top 10 Tips for Natural Bodybuilders – Bodybuilding 101 with Coach Maxwell Alexander – Hudson Valley Style Magazine

Natural bodybuilders may have a leg up on their gym-loving counterparts when it comes to building muscle and cutting fat, but that doesn’t mean they don’t have to put in the work to get there. Making healthy food choices, getting quality sleep, and hitting the gym consistently are just some of the things you need to be doing as you build your best body ever, but there are other things you can do too. Check out this list of 10 tips from expert natural bodybuilders that can help you bring your best self to the stage.

Top 10 Tips for Natural Bodybuilders – Bodybuilding 101 with Photographer, Fitness Model, Certified Elite Fitness Trainer and Bodybuilding Coach Maxwell Alexander

1) Eat Enough Protein

No supplement is more important to a natural bodybuilder than protein powder. It doesn’t matter if you take a whey, casein, or pea-protein powder—each and every product contains high-quality protein, which is key to building muscle mass. When you’re working toward your fitness goals, it’s vital that you eat enough quality protein every day; about one gram per pound of body weight is ideal.

Top 10 Tips for Natural Bodybuilders – Bodybuilding 101 with Fitness Model, Certified Elite Fitness Trainer and Bodybuilding Coach Maxwell Alexander
Top 10 Tips for Natural Bodybuilders – Bodybuilding 101 with Photographer, Fitness Model, Certified Elite Fitness Trainer and Bodybuilding Coach Maxwell Alexander

2) Sleep Well

Getting quality sleep helps you recover faster and grow stronger. Try to get at least 8 hours of sleep every night. Stick to a regular sleeping schedule and keep your bedroom cool, dark, and quiet. If you have trouble falling asleep, take an evening walk or read a book in another room until you feel tired enough to fall asleep. Before going to bed, don’t look at any bright screens such as phones or laptops; they can make it hard to fall asleep as your eyes will be used to brighter light.

3) Keep Track of Your Progress

One of the most important tips for natural bodybuilders is to keep track of your progress. There are many bodybuilding charts out there and all you need to do is pick one, or make your own. If you have ever heard about rubber-banding then that is a good way to keep track of your gains, because you will know when it’s time to pull back on workouts and watch what you eat.

Top 10 Tips for Natural Bodybuilders – Bodybuilding 101 with Photographer, Fitness Model, Certified Elite Fitness Trainer and Bodybuilding Coach Maxwell Alexander
Top 10 Tips for Natural Bodybuilders – Bodybuilding 101 with Photographer, Fitness Model, Certified Elite Fitness Trainer and Bodybuilding Coach Maxwell Alexander

4) Train Intensely, But Take Rests

Getting big requires you to train intensely. However, when training intensely, your body needs longer rest periods. When it comes to bodybuilding, resting is just as important as training. If you don’t give your body enough time to recover, you’ll find yourself unable to complete workouts—which will lead you nowhere.

5) Put on Weight Between Meals

As you probably know, protein is an important part of bodybuilding—and not just to keep muscle on while you’re cutting. Most people eat plenty of high-protein foods: steak, chicken breast, eggs, fish, and so on. But when weight training or trying to gain lean mass (the goal of bodybuilding), be sure to incorporate healthy sources of protein into every meal or snack.

Top 10 Tips for Natural Bodybuilders – Bodybuilding 101 with Photographer, Fitness Model, Certified Elite Fitness Trainer and Bodybuilding Coach Maxwell Alexander
Top 10 Tips for Natural Bodybuilders – Bodybuilding 101 with Photographer, Fitness Model, Certified Elite Fitness Trainer and Bodybuilding Coach Maxwell Alexander

6) Don’t Substitute Training with Cardio

Don’t do hours of cardio in lieu of weight training. Research has shown that it takes more than five hours of cardio each week to maintain muscle mass, and most natural bodybuilders can build much more muscle by doing intense weight training. If you’re cutting calories to lose fat and your caloric needs are low, try just cutting out junk food instead. You can drop those extra pounds naturally without spending countless hours on a treadmill.

7) Plan For Success

Planning your training regimen is key to success as a natural bodybuilder. Decide what you want to focus on and learn how to train around it in order to maximize your results. This may mean increasing or decreasing your volume and intensity, or changing up movements. Be willing to adapt based on how your body feels, but also realize that adapting doesn’t necessarily mean you should abandon previous plans—changing it up just means adding something new into an already successful system.

8) Listen to What Your Body Needs

When you’re following a natural bodybuilding diet, what to eat is only part of your nutrition plan. You also need to make sure you’re eating enough to fuel your workouts and recover from them so that you don’t lose muscle mass. If you aren’t making progress toward your fitness goals, take a look at your eating habits to see if they are supportive of—or sabotaging—your goals.

9) Prepare Everything in Advance

Even bodybuilders who are on a budget must prepare in advance. Plan your meals, portion out your calories, and take snacks with you so that you’re never tempted to splurge. Also, consider bringing extra protein powder or food bars with you to help tide you over between meals. Planning in advance can make sticking to your diet much easier when hunger strikes unexpectedly.

10) Staying Motivated Is Important!

Staying motivated is arguably one of your top priorities as a bodybuilder. If you let your motivation slip, all of your hard work will be undone, and you’ll have to start from scratch all over again. Motivation is an emotional response, so it can ebb and flow with your feelings. You may be super motivated when working out one day, but unmotivated when it comes time to hit the gym on another day.

The Secrets of Natural Bodybuilding by Coach Maxwell Alexander
The Secrets of Natural Bodybuilding by Coach Maxwell Alexander

I would like to ask you a question. Are you looking for a way to build muscle? Are you interested in getting a body like Arnold Schwarzenegger without spending thousands on bodybuilding programs and apps or buying all the expensive equipment? Are you going to the gym every day, but you don’t seem to be noticing any results? I am here to tell you that you are not alone! The art, science, and goals of Bodybuilding are very different from those of General Fitness, so keep reading to find out more! Now you have the opportunity to download a brand new eBook that was created specifically for you! This awesome book is perfect for you if you want to learn more about bodybuilding and learn the facts about it.

This eBook covers everything one needs to know about bodybuilding, and it’s easy to understand! My clients have even referred to it as the “Bodybuilding Manual”! As if you had a bodybuilding expert at your disposal to call whenever you need to, ask questions! You will discover a wide array of tips, including how to build your body properly! In the beginning, I myself was looking for a way to tone and build muscle, but it wasn’t easy! It’s not easy to find information about these things… Particularly the kind I wanted to make bodybuilding easier. Everything pointed to expensive body building machines or personal trainers. To be quite honest with you, I was tired of searching and looking all over the place, so I decided to get certified myself. In addition to the fitness trainer program, I completed a specialized course focused on the science and art of bodybuilding. Then I polished my own bodybuilding experience and decided to write this definitive book on bodybuilding.

You’ll learn so many ways to build up your body with minimal effort! You will not only learn how bodybuilding is simple and easy, but you will also learn bonus tips that will help others as well. The following is just “a small preview” of what you’ll discover with my bodybuilding ebook – The Secrets of Natural Bodybuilding:

  • Become familiar with the terminology.
  • Set up a workout plan of your own.
  • Learn exactly how bodybuilding will benefit you.
  • Learn how your diet affects your health.
  • Find out what nutrients you need.
  • Get to know the importance of carbohydrates.
  • Find out why fat still has an important place in your diet!
  • Get some ideas for meal preparation.
  • Learn how your goals are affected by sleep.
  • Take advantage of the power of supplements.
  • Discover whether supplements are harmful.
  • Explore women’s bodybuilding.
  • Discover how teenagers can build muscles.
  • Also, there’s a lot more!

The new breakthrough book is really a guide. The culmination of years spent researching, studying, and reviewing hundreds of websites, books, and magazines. And this isn’t one of those “code” books where you don’t understand what’s being said. It’s all in plain English, so there’s no need for translation books. You won’t have to spend weeks reading this book on bodybuilding because it is completely understandable.

Why not start now? Start living the life of victory right now by downloading the best bodybuilding eBook by Coach Maxwell Alexander! Download my new book on bodybuilding here >>

Chris Dickerson, Who Broke Bodybuilding Barriers, Dies at 82 – The New York Times

His Mr. America win signified more than muscles.

Like Miss Americas, Mr. America was expected to represent “this unbelievable image of the most perfect, virile American person,” a figure most often expected to be white, Richard Cavaler, a bodybuilding contest promoter and administrator who booked Mr. Dickerson in the 1970s, said in a phone interview. Along with physiques, judges took into account the contestants’ interview skills and their potential to represent the sport favorably on a national level.

Black athletes had taken the competition’s Most Muscular title on multiple occasions: Arthur Harris did so in 1959, and Sergio Oliva of Cuba followed in 1965 and ’66. But the overall victory had never before gone to a nonwhite competitor.

That groundbreaking win was more important to him than even his Mr. Olympia title, Mr. Dickerson said. “I had to say a few words, being the first man of color to win the competition,” he said in an interview with The Bodybuilding Legends Show in 2015. “I didn’t want to make it a racial issue, but the fact was, it was.”

While competing, he stuck to the basics: an impressively sculptured physique and a quiet respect for the sport, his colleagues said. He was known for his grace in posing, informed by ballet lessons he had taken as a young man.

“He brought class and dignity and culture to bodybuilding,” Mr. Neylon said.

At the 1980 Mr. Olympia competition in Sydney, Australia, Mr. Dickerson placed second to Arnold Schwarzenegger, the future governor of California. Some attributed that result to favoritism. In a 2009 paper published in Iron Game History: The Journal of Physical Culture, Mr. Dickerson took note of the obstacles he had faced in bodybuilding. The promoter of the Mr. Olympia contest, he said, “was a real low life, a bigot, who had a real dislike for me — partly on racial grounds and partly for my sexual orientation.”

Teen bodybuilder who went viral after crushing weights in the gym is unrecognisable five years on… – The US Sun

A TEEN bodybuilder who went viral after crushing weights in the gym is now unrecognisable in Instagram pictures five years on.

Tristyn Lee became famous when followers began noticing his gladiator-like physique in videos he uploaded online.

Tristyn Lee looks almost unrecognisable five years on after becoming an internet sensation


Tristyn Lee looks almost unrecognisable five years on after becoming an internet sensationCredit: instagram
Lee credits bodybuilding for 'saving my life'


Lee credits bodybuilding for ‘saving my life’Credit: INSTAGRAM

The youngster had hoped the clips of him showing off his impressive football skills at 15 would get the attention of scouters.

Instead, he was flooded with comments about becoming a professional bodybuilder and has since built quite a presence on Instagram where he’s amassed some 2 million followers.

The American teen has even posted workouts with some big names in the bodybuilding industry such as Bradley Martyn, Simeon Panda and Larry Wheels.

Five years on and Lee looks almost unrecognisable.

In a post captioned “Working out saved my life,” Lee shares a short clip comparing his 15-year-old self to the bodybuilding machine he is today.

In one still, a younger yet slimmer Lee can be seen posing in a locker-room.

Most read in The US Sun

Lee goes on to explain he was teased for being short, which he said gave him “no confidence” and made him feel anxious and depressed.

“I had no escape and then I found bodybuilding”.

Fast forward five years and Lee looks more ripped than ever and credits bodybuilding for “saving him”.

“It’s not about the shirtless mirror selfies. It’s about the times that the dumbbells have your back when literally no one else does,” he said.

“No matter if you’re getting bullied or beaten up at school, the gym is always there and that’s what kept me alive, one rep at a time.”

Lee follows a strict dieting routine and says he goes to the gym at least twice a day.

He claims his shredding physique comes from not eating sugar for three years and following a high-protein keto diet without any cheat meals.

“This is a message to someone contemplating starting their fitness journey. Be willing to take the hits, take the criticism, and fall down many many times.”

Lee isn’t the only bodybuilding youngster to look unrecognisable years after becoming well known.

Giuliano Stroe, from Romania, became a global sensation after he was entered into the Guinness World Records at the age of five.

In the picture shared to Facebook, Giuliano, now 17, is all grown up holding a picture of himself when he set his first record in 2009 when he was just five years old.

Wearing a weighted ball on his legs, the youngster set a new record for the fastest 33-foot hand-walk.

The little bodybuilder performed the stunt in front of a live audience on Italian television.

Astonishingly a year later, he set the world record for the most 90-degree push-ups.

Now Giuliano looks slimmer and appears to have lost a lot of his muscle mass.

The youngster began working out when he was just 15


The youngster began working out when he was just 15Credit: Instagram

Austin Phillips- National Champion and Successful Bodybuilder – University of Illinois Athletics – Fighting Illini

Former Fighting Illini gymnast Austin Phillips has used his success at the University of Illinois to become a successful professional bodybuilder. A member of the 2012 NCAA National championship team and a 2012 High Bar All-American, Phillips began his journey into bodybuilding thanks to a man suggesting the sport in the gym. Using the 2012 team’s mantra of “Pay the Price for Victory (PTPFV)”, Phillips has gone on to win multiple bodybuilding competitions. Read below for more on his story!      

How did you get into bodybuilding, and what made you want to compete in the sport professionally? 

“I honestly just wanted to stay in shape after training every day at Kenney Gym upon graduating and capping off my gymnastics career. I knew absolutely nothing about lifting weights, but when Justin Spring began to incorporate strength training my senior year, I fell in love with it. Fast forward a year and I began to really dive deep into the anatomy of muscular development and different exercises that would help me enhance my overall physique. One day, an older gentleman in the gym asked me if I ever competed in bodybuilding because of my natural physique. I was always genetically a more muscular person as gymnastics laid the foundation for my muscular development. After a few chats he told me to really think about it and gave me information about a competition that was coming up and to just check it out. I laughed it off thinking to myself ‘I just finished wearing spandex and flipping and flexing for people, I’m for sure not going to do it again…with less spandex on.’ I decided to check out the competition anyway out of curiosity and about an hour in, the natural competitor in me knew I could do this and be a professional one day. I read old school books on training from the Golden Era of bodybuilding to the reign of Ronnie Coleman. And the principles of bodybuilding were the exact same as gymnastics. Dedication, Determination, and Consistency.”

How did your time with Illinois men’s gymnastics help prepare you for a career in professional bodybuilding? 

“Confidence for sure! Being a part of Illinois Men’s Gymnastics brought out the confidence in me that I needed not just to become a bodybuilder but to prepare me for the real world. Sure, you fall at times, but you come back to the next event and next day and hold your head up and salute with a smile. Confidence in bodybuilding is so crucial; How you carry yourself separates you from everyone else. You may have flaws in your physique, but with how you pose and present yourself can sway the judges in your favor. Bodybuilding and Gymnastics at the end of the day are so similar. From doing rounds of routines followed by a brutal strength circuit to being on a week of zero carbs while still deadlifting 500lbs until my nose bled, both sports are for a rare breed of individuals. You viciously train in the dark sweating, bleeding every day to present your artwork to someone who actually has no clue what you have been doing but decides the fate of your placing. It’s wild to think about but it’s the honest truth. You get feedback from your coach, judges and other competitors, take it home and work to perfect your craft for the next battle. Only a few will remember but to this day I have the acronym our team came up with on my phone to remind me that I was built for this. PTPFV.. PAY THE PRICE FOR VICTORY!”

What are the accolades you have garnered during your professional career?

I compete as a natural athlete in both a Natural Organization as well as a non-tested organization. Its unique and not many would do it, but I’ve been blessed to be able to compete and defeat competitors who may have an edge on me. My goal was to hold a professional spot in both organizations, as that’s a tough feat for many. The IFBB organization is the NFL of bodybuilding. There are only 5 competitions a year that provide competitors the opportunity to get their pro card. You have to win your entire weight class in order to secure that IFBB pro status.” 

Austin Phillips Career Highlights

2017- OCB Natural Fredericksburg Championships Bodybuilding -1st Place Lightweight (Won my OCB Pro Card) 

2017- NPC Jr Nationals Championships- Bantamweight 1st Place 

2019- NPC Southern California Championships – Lightweight 1st Place 

2021- NPC California Championships Classic Physique Class A/Lightweight BB – 1st Place 2021- NPC USA Championships – Bantamweight – 1st Place (Won my IFBB pro card winning my class) 

Could you explain what you do in terms of preparation and competition in your career?

“Every preparation is mentally and physically different. What you do to your body isn’t all that normal so it does take time for it to adapt to the changes. The most important thing during preparation is time. It’s something that can make or break you when you train in this sport. I personally feel the more time you give yourself the better you have in making the necessary adjustments and have an overall healthier lifestyle. The thing with bodybuilding is it’s so calculated. You have one goal. Lose as much fat as you can while keeping every ounce of muscle and more. My diets are usually 5-6 months long. Starting from an “off season” peak high weight/body fat composition gradually tapering down to -6% body fat levels. The reason I give myself this much time is to train like this is due to the intense weight lifting I do. I challenge myself in the gym during my preparation to not only keep my strength but to exceed it as I drop calories. If I’m squatting 500lbs at the beginning of my training, my goal is to squat that and or even more at the end of the preparation. The muscle memory and strength have not faded but the body fat has been stripped. It’s like the saying ‘slow and steady wins the race.'” 

My goal is to help people in their fitness journey whether they want to just lose weight to getting ready for a wedding or even training for competitions. My goal for 2022 is to engage with more individuals in the journey and use what I have learned to help people who have goals and are needing assistance in achieving them. Please follow me on Instagram @ausphili_ifbbpro!

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The Long Bodybuilding Tradition of Overtraining – Muscle & Fitness

In the long history of bodybuilding tradition bodybuilders trained like weightlifters. They were weightlifters or strongmen who lifted weights and who began over time to be as concerned about what they looked like instead of or in addition to how much they could lift.

This trend accelerated in the 1930s with the advent of “Physical Culture” contests in which athletes with obvious aesthetic muscularity from weight training had a distinct advantage in physical development. These events involved things like some kind of athletic performance and sometimes public speaking, but by 1939 the emphasis shifted to focus on judging muscular development as the competitors flexed and then did a personal posing routine – in other words, bodybuilding as we know it today.

Some bodybuilders in the 1940s still did things like gymnastics and the kind of hand-balancing you see in vintage photos of the original Muscle Beach in Santa Monica, but through the 1950s there was more emphasis on the kind of bodybuilding posing we still see today such as side chest or double-biceps shots. However, the training routines of this era remained pretty much the same: mostly working the entire body in one workout three times a week as that of a weightlifter. But gradually a more modern system evolved, using techniques that Joe Weider would codify as “The Weider System.” These included split-system training, working only part of the body in any workout; combining two-joint power exercises and one-joint isolation movements; peak contraction, supersets, and using a wide variety of different exercises for each body part.

Young Arnold Schwarzenegger in California
When he first came on the scene in the 60s, Arnold had lots of muscle and in the ’70s he combined size and definition to win the Olympia Courtesy of Gene Mozee

During the 1960s, thanks to these new techniques, plus a more advanced approach to dieting (no more drinking lots of whole milk, for example), bodybuilders began to appear on stage much more muscular and defined, rather than just big and smooth. This trend continued through the 1970s until we began to see extremely ripped competitors, defined but often way too depleted (in large part to extreme dehydration and ketosis diets). But also because of overtraining.

Overtraining, as far as bodybuilding is concerned, comes from training too hard, too often, or too long and not giving muscles enough time to rest, recuperate and grow. Training stimulates the growth that doesn’t take place until you are resting and recovering. In the 60s and 70s, bodybuilders began to exercise as if the more sets and reps you did the bigger you got. As a result, we began to see very muscular and defined competitors, but not at all big compared to most pro bodybuilders today.

2021 Ms. Olympia Winner Andrea Shaw performing a dumbbell workout
Ms. Olympia, Andrea Shaw demonstrates excellent form doing dumbbell side laterals. Wings Of Strength

An example would be Arnold Schwarzenegger. At over 6’ tall, Arnold as a young man weighed in something like 255 or 260 pounds. At his best in the 1970s, he was on stage weighing 235 pounds. Very small by modern standards and very small if you consider his obvious genetics for muscle. Why was this the case? If you compare the two versions of Arnold’s Encyclopedia of Modern Bodybuilding, one describing how he trained in his early years and the other his recommendations for the newer techniques that have evolved over the decades. One of the major differences is training volume and how much rest you need to avoid overtraining. He now recommends shorter sessions of high-intensity training, fewer set and reps than back in the day, and plenty of time to rest and recuperate between workouts.

Bodybuilding training should be like a series of sprints, not long-distance running. If you work out intensely enough, you quickly outpace the ability of your body to deliver fresh oxygen to the muscles. This is anaerobic activity. You feel the “burn” as lactic acid builds up in the muscles. At this point, you need to stop and rest and allow the muscle to recover. But these muscles do not fully recover in a short time. So, you are still fatigued when you do your subsequent sets for those muscles or that muscle group.

But then you need time between workouts for the body to totally recover. This varies according to the muscles worked. The biceps recover faster than any other muscle group; the lower back the slowest. Legs take more time to rest and recover than back or shoulders.

It is also a fact that in bodybuilding tradition bodybuilders continue to do more sets and exercises than necessary to develop any individual muscle or body part. For example, dealing with a simple muscle group like the biceps, all these muscles do is curl the arms – contraction from point of origin at the shoulder to point of insertion in the forearm and bend the elbow joint.

When you do biceps dumbbell or barbell curls, cable curls, machine curls, or concentration curls you are essentially doing the same movement over and over and over. There are some differences between lifting a free weight where joint stabilization is necessary and curls on a machine where it is not, the biceps are essentially contracting through the same range of motion multiple times. A couple of biceps exercises is one thing; four or five are quite different. The biceps are so comparatively small that it is easy to overtrain them with too many sets and reps.

Now, there has been an alternate approach to training popular with many. This follows the principles promoted by Arthur Jones, developer of Nautilus, and involves very “heavy-duty” and low rep workouts – including forced reps and negatives and forced negatives. If you were promoting a Nautilus gym, this resulted in members going through a circuit fairly quickly, getting off the machines and leaving room for another group of members to get their own circuits in. This allowed for a gym to increase its number of active members. But this is not the most effective and efficient method of developing a competitive bodybuilding physique.

Lee Haney working out with dumbbell concentration curl
By the time Lee Haney came along in the 1980s, there was much less overtraining in their workouts than in previous decades. Bill Dobbins

There have been bodybuilders who have claimed to have built their physiques using these principles, like Mike Mentzer and Casey Viator, but they had already created muscular physiques using the traditional method before they ever saw a Nautilus machine. Dorian Yates won multiple Mr. Olympia titles using this approach to training, but the stress tore his body apart – a penalty he was aware of but willing to pay in order to become a major champion.

So, what is the most effective and efficient way of training to build muscle? According to powerlifting champion Dr. Fred Hatfield (Dr. Squat), it involves contracting the muscle against just enough resistance for just enough reps – or “Time Under Tension.” The right amount of resistance is about 75% of your one-rep maximum. This allows you to do about 8 to 12 reps for upper body movements, lightly more for legs (better blood and oxygen delivery). You don’t really train the muscle directly; you program the nervous system. In order to send the right signals through the nervous system to create the stimulus needed to build muscle, you need to have about one minute total time under tension.

Legendary Mr. Olympia Ronnie Coleman with Joe Weider
Ronnie Coleman was one of the strongest competitors, but trained as a modern bodybuilder, not like a weightlifter. Bill Dobbins

Each rep is only about a second long. So, a total of a minute TUT is achieved by the familiar three to four sets of three to four exercises per body part.

There is also the fact that contracting a muscle against resistance is what stimulates it to grow. Lowering a weight does not have the same result. It just puts a lot of stress on joints and connective tissue.

Remember, progressive resistance training can be used to create a variety of different responses in the body. Really heavy, low rep training is best for developing thick muscle and maximum strength. Using less weight and a lot of repetitions results in a small, leaner, and well-defined physique like that of a gymnast.

This can vary quite a lot depending on individual genetics. There have been some athletes who have developed a lot of muscle and muscularity (but not enough for bodybuilding) doing nothing but calisthenics. I remember being in high school when nobody was training with weights. There were some teenage classmates who were genetically big and muscular and those of us who were not. I wasn’t built for football, or I opted for baseball.

The effect that bodybuilders are looking for is big, round and well-shaped muscle and extreme muscularity. And that’s why they need to avoid over-training – not too many sets and reps, not too much weight, and plenty of time between workouts to allow the body to rest, recuperate and grow.

If you look at the progress in performance in sports in general, from tennis, golf, and baseball to track or boxing, there are two factors that have allowed this to happen. The first is the improvement in equipment. Running shoes are like springs that allow for more energy in each stride. Golf clubs and tennis rackets look very little like what they did 30 or 40 years ago.

But the most important factor is strength and conditioning techniques, which have produced athletes with much greater physical abilities than in the past. Barry Bonds may have been caught using anabolics, but he was also doing 300-pound bench presses. Tiger Woods was the first modern golfer to work hard on weight training and now all the young competitors have followed suit.

And one reason the current bodybuilders tend to be so much bigger than in the past is they have learned to train more efficiently and economically, in a way that creates maximum stimulation for muscle growth and allows for all the time necessary to rest, recuperate and grow.

Behind The Scene of the final five Mr. Olympia contestants

Buff Dudes Bodybuilder Explains How He Grew His Biceps Video –

Brandon White, from YouTuber duo the Buff Dudes, has made plenty of videos (alongside his brother Hudson) covering how to grow your muscles. He’s also aware of the thousands of videos and training plans out there offering advice on how to build bigger biceps. After watching a ton of them, he has some thoughts. White took the time to create his own guide breaking down the biggest issues he’s found with popular biceps-building advice—mostly that there’s one secret method for success—and the techniques and exercises you need to really get your biceps growing.

According to White, muscle growth starts in the kitchen. He begins the day with a big breakfast, which includes a plate of sweet potatoes and salad topped with fish, followed by a protein shake.

“Food is of course an integral part in building muscle, so you can’t forget that,” he says. “It’s the supplies you’re giving your body to build the muscle.”

But all that fuel needs to be used—so next comes the right type of workout.

“You need to activate and stimulate the muscle in order for it to adapt and grow,” says White. “The one thing all those videos don’t want to talk about is the simplicity of building your biceps. It’s going to be elbow flexion. Elbow flexion is essentially the curling action—it’s taking your forearm and flexing up.”

That sounds simple. But, as White explains, there are plenty of opportunities to mess up.

“As a beginner, I jumped in on Arnold’s bodybuilder competition training where he was doing like 30 sets of biceps, and as a 14-year-old, I couldn’t even move my arms the next day,” he laughs. “The volume was way too high, there were way too many exercises… my little biceps could not handle it, and I didn’t know what activation was.”

He emphasizes that in the beginning of your bicep training, it’s essential to focus on training to learn how to activate and contract your biceps muscles. This principle is called neural adaptivity, where your mind-muscle connection adapts to the stress put on your biceps. To practice this, when you’re starting out, take it light. Do not go heavy.

As you become more advanced, White advises increasing training volume, weight, and frequency. This includes incorporating techniques like super sets and drop sets.

“Super sets are a technique going from one exercise immediately over to another exercise with no rest in between, so you’re increasing the stimulation and fatigue in the muscle,” says White.

You can also implement drops sets, which increases more fatigue in the muscle as well.

“You’re performing the exercise with a certain amount of weight, burning out at that weight (the muscle is completely fatiguing), and you drop the weight in order to continue doing repetitions with the lighter weight, dropping again for extra stimulation and growth,” says White.

Next, he shares his three favorite biceps exercises that he credits for building up his arms over the years.

Exercise 1: Barbell Curl

White is a fan of this staple movement because it forces the palms to be in a supinated position, which he cites as an optimal position to help isolate the biceps and get that elbow flexion. Plus, you can go pretty heavy with it. He implements ‘cheat’ curls, using a bit of momentum from his lower body. This typically would be frowned upon—and you shouldn’t only use cheat curls to train your biceps—but the added weight you can handle by fudging on form increases overload.

White says he always starts his biceps workouts with the standard curl, slowly increasing the weight and decreasing reps.

Exercise 2: Incline Dumbbell Curl

White is a fan of this variation because of the adjustments you can easily make on a bench. He starts with a low angle (sometimes even completely flat), and increases the angle as desired. But why?

“Now you’re leaning back and your elbows are placed behind you. That creates more stretch in the long head of the biceps, so the muscle needs to create more contraction to pull the forearm forwards (elbow flexion),” says White. “It’s going to have to really contract to pull it up.”

He also incorporates a supinating action, twisting his forearms and hands upward, for extra biceps activation and stimulus.

Exercise 3: Concentration Curl

Compared to the other two exercises, the positioning is quite different in this variation. The elbow is placed in front of you, so the long head of the biceps is more relaxed, and the short head of the biceps is more active.

He notes that he prefers a unilateral motion, meaning you work one arm at a time. Tempo is also important to focus on with all curls, but can be especially effective with this movement. Incorporating a hold/squeeze in the top position will create more stimulus.

White ends by emphasizing that the one thing no one wants to admit about biceps training is that there is no real secret to success. The principles are easy—it’s a matter of training smart and training often.

“It’s very simple: elbow flexion! Be consistent with it and increase complexity of your exercises and training,” he concludes.

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Mug shot released of NYC bodybuilder accused of shooting parents – New York Post

The Brooklyn bodybuilder who allegedly shot his parents at their sprawling, $3.2 million Long Island estate appears stony-faced in his mug shot released by police.

Dino Tomassetti, 29, a personal trainer in East Williamsburg, is accused of shooting his father in the back and his mother in the head at their tony Hewlett Harbor home Saturday morning, according to Nassau County cops. 

Tomassetti fled to New Jersey in a Cadillac Escalade, which State Police tracked via GPS and contacted the Mahwah Police Department for assistance when he reached that area, sources told the Daily Voice.

Dino Tomassetti.
Dino Tomassetti is accused of shooting his father in the back and his mother in the head.
Bergen County Sheriff

The 235-pound suspect was collared without incident just after 2 p.m. Sunday and charged as a fugitive from justice. He remains held at the Bergen County Jail pending an extradition hearing, according to the outlet.

His parents — Rocco Tomassetti, 65, and Vincenza Marsicano-Tomassetti, 64 — underwent surgery for their wounds, the New Jersey news outlet reported. The father is reportedly in the more serious condition.

Dino says on Instagram that he is a personal trainer at Retro Fitness locations in Forest Hills and Glendale, Queens. He boasts of personal records of 725 pounds in the deadlift, 625 pounds in the squat and 550 pounds in the bench press.

Rocco and Vincenza Tomassetti.
Rocco and Vincenza Tomassetti underwent surgery for their gunshot wounds.
Facebook/Vincenza Tomassetti

His family’s construction empire shaped the Big Apple’s skyline, according to the Daily Voice. Rocco Tomassetti’s Empire Transit Mix company reportedly provided the concrete for the Freedom Tower.

The pumped-up suspect’s late grandfather — Italian immigrant Dino Tomassetti Sr. — owned construction chain Laquila Group, whose projects included Goldman Sachs’ headquarters near Ground Zero and the Bank of America headquarters, the outlet said.

He also had been linked by the feds to organized crime, according to a 2006 report in the New York Times.

Dino Tomassetti.
Dino Tomassetti is a personal trainer at Retro Fitness locations in Forest Hills and Glendale, Queens.
Dino Tomassetti is reportedly being held at Bergen County Jail pending an extradition hearing.

The then-79-year-old Tomassetti Sr. was under indictment for allegedly making thousands of dollars in illegal payoffs to union officials over a decade, according to the newspaper. He had denied the charges.

And in 1997, Rocco Tomassetti and his father were arrested for allegedly operating an illegal waste transfer station near the company’s headquarters in the Flatlands section of Brooklyn, the Times reported.

Laquila also failed to disclose a 1987 racketeering indictment for bribing local officials to allow it to dump construction waste illegally in New Jersey, according to the outlet.

Rocco and Vincenza Tomassetti.
in 1997, Rocco Tomassetti and his father were arrested for allegedly operating an illegal waste transfer station.
Facebook/Vincenza Tomassetti
The Tomassetti home in Hewlett Harbor, where Rocco and Vincenza were shot on Christmas morning.
The Tomassetti home in Hewlett Harbor, where Rocco and Vincenza were shot on Christmas morning.
Stefan Jeremiah

The scheme was allegedly organized by a member of the Gambino crime organization.

The charges against Laquila were ultimately dropped as part of a $25,000 civil settlement, the Times reported.

Bodybuilder picks prison over jail | Serving Minden-Gardnerville and Carson Valley – The Record-Courier


A competitive bodybuilder opted to go to prison rather than do six months in jail on a probation violation.

Anthony R. Altamirano, 32, appeared in Douglas County District Court on Monday on three probation violations, and after hearing the judge’s six-month sentence agreed to admit to a fourth.

Altamirano admitted to a count of possession of a controlled substance in July 2020 after he was arrested in September 2019 with a significant number of steroid pills. He was sentenced to a mandatory suspended 1-3-year prison term in September 2020.

In February, Altamirano was arrested in Reno on a driving under the influence charge. Attorney Karena Dunn said in September he was convicted of reckless driving instead, though Altamirano acknowledged he’d been drinking.

Because he’d refused the test, his license was suspended. In August he was arrested for driving on a suspended license a few days after he tested positive for cocaine.

He said he didn’t realize his license was still suspended, and he denied the charge. On Dec. 3, he drove himself to East Fork Justice Court, and then after he was convicted of driving on a suspended license, drove away. He was pulled over and taken into custody.

Last week he was sentenced to 120 days house arrest on the two suspended driving charges by Justice of the Peace Cassandra Jones.

On Monday, Gregory gave him 180 days in jail for the probation violations. However, he asked that his probation be revoked. Prosecutor Matthew Johnson said Altamirano will still face the four months house arrest when he gets out of prison. Altamirano was given credit for 29 days time served.

Altamirano won the light heavyweight bodybuilding category at the 2015 NPC Nevada State Championships.

• A 32-year-old Lake Tahoe man admitted to a count of possession of a credit card without the holder’s permission on Monday.

Vincent James Descano admitted that he had someone else’s credit card when he was arrested Oct. 2. Descano faces up to four years in prison and a $5,000 fine, in addition to having to pay any restitution.

He is scheduled to be sentenced Feb. 14.

• A 61-year-old Lake Tahoe man will remain in custody until he is sentenced Feb. 14.

Anthony James Katello admitted to possession of methamphetamine during an April 8 arrest. 

Attorney Maria Pence said she would be seeking probation for Katello. Most simple possession charges require probation. However, Katello does have a criminal record in connection with a 2012 conviction in South Lake Tahoe. After receiving his prison sentence, he was released for three hours to settle his affairs. He used the opportunity to escape, which resulted in regional news coverage.