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With the Mr. Olympia contest now in the past, we look onto the future. That future is two-weeks post-Olympia and it is in the form of the third annual Arnold Classic Europe. This competition is quickly becoming one of the elite contests of the year, thanks of course to it being part of the Arnold Classic family of contests. Not to mention, the show is in close proximity to the Olympia, so many of the top Olympia competitors are willing to stay in peak condition for a few more weeks for a chance at earning a prestigious trophy to add to their trophy case.
The 2013 rendition of the Arnold Classic Europe will be the most competitive to date, as it features the top four from the Olympia, which are Phil Heath, Kai Greene, Dennis Wolf and Shawn Rhoden. It also features many other top Olympia finishers and several top European bodybuilders.
But men's bodybuilding is not the only pro contest featured at this year's Arnold Classic Europe. Some of the top women's fitness competitors will be vying for an Arnold Classic title to add to their own mantlecases. Defending champion Oksana Grishina will be returning to put her title on the line against the likes of Tanji Johnson and Myriam Capes.
Rest For Muscle Growth
By Karen Sessions
Spring is nearly upon us and we all know what that means everyone is now interested in whipping themselves into shape to look their very best this summer.
It may be for that special vacation to the beach you have planned, a reunion, or because you want this for yourself and now you're ready.
Whatever your reason might be just remember not to lose sight of your goal. Concrete your goals by putting them in writing and reading them every day.
This is a contract you have made with yourself. Honor it and I promise you will be so proud and thrilled about your achievements that there will be no turning back. There is nothing like the feeling of hard work and satisfaction and a job well done!
Rest for Muscle Growth
Many factors apply when it comes to bodybuilding, and the most overlooked aspect is rest. As simple as that may seem it is essential.
Rest will allow your muscles to recover. Without proper recovery, you will never grow. Thus, you will never achieve that award winning physique you worked so hard for unless you make sure to incorporate adequate rest.
In this article I will teach you how to properly tie-in rest into your workouts, making sure all of your hard efforts pay off 100%.
Rest Between Training Sessions for Muscle Growth
I have had people tell me they can actually feel their muscles gaining size during a workout. Although it might seem like it, that is false. This "feeling" you get is called a pump, and is not to be confused with muscle growth.
Muscle growth (hypertrophy) takes place during rest, not during a workout. You may get a pump during training, but it's merely blood being pumped into the heated muscle, making it harder and increased in size temporarily. When this happens, many get a mental pump and drag the training out, resulting in over training, which is something we don't want to do.
When your muscles repair themselves after training they are slightly stronger than before, which can lead to further growth if training is continued after sufficient rest.
It is important to note if you train before the muscle is fully recovered, you can retard growth, and if you fail to train at all you will lose size.
Rest needs vary for each individual. Dietary guidelines, stress, genetics, sleeping habits, age, and supplements all are contributing factors to recovery. So what may work for someone else, may likely not work for you.
Boost Your Muscle Gains In Minimal Time!
How Long Before My Muscles are Recovered?
It takes a muscle 7 to 10 days to fully recover naturally. Therefore, training a body part twice a week is worthless. You will produce far better results by training each muscle group once a week.
Other factors that affect recovery are adequate sleep, proper nutrition, and supplementation.
Sleep is important for muscle growth and you should get a minimum of 8 hours a night. Added power naps throughout the day are a benefit.
Nutrition is important on the days you train, as well as the days off since growth takes place away from the gym. Many people fail to make the off training days productive by eating haphazardly. Your off training days are just as important as your scheduled training days.
Rest Between Sets for Muscle Growth
Just as resting between training sessions is important, so is resting between sets. This is often neglected when it comes to recovery.
Lactic acid is the little culprit that causes the soreness in your muscles the days following training. It is also the burn you feel when you lift to complete failure toward the end of a set, lessening your movement. Because of this burn we tend to stop our session short or lighten the load of our weights, cheating ourselves of a good workout.
For indirect growth, you want to allow enough rest so that you are fully recovered, but not to the point where you are cooling off. Therefore, two minutes of rest works well for gaining mass, power, size, and strength. If you start your next set before the two minutes, you can lack strength and intensity. Save the short rest periods for your "cutting phase" when your load is somewhat lighter and you are training at a faster pace.
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Shaping Your Arms
By Karen Sessions
Many women struggle with flabby arms, commonly called batwings. This is simply an accumulation of body fat and lack of muscle development. You can have nice shapely arms by incorporating 3 essentials:
    1. Quality Nutrition
    2. Resistance Training
    3. Cardiovascular Work
Quality Nutrition for Shaping Your Arms
In order to lose the excess body fat you have to eat right. This involves cutting out the obvious junk food and including more whole and natural foods. Eating a small balanced meal every three hours works well at stabilizing your blood sugar and curtailing cravings. I know the carb-craze is still in high gear, but there is a lack of quality carbohydrate information available. You can eat carbohydrates and lose weight. I have a ton of e-clients that are living proof. A balanced meal contains a protein, carbohydrate, and fat.
Resistance Training for Shaping Your Arms
Resistance training will build the muscles, giving curves and shape to the arms. It will not create huge bulky arms, which is commonly feared among women. The more muscle you add to your arms, the leaner they will appear, as muscle takes up less space than fat and it's denser
To work the back of your arms (triceps), try the following:
Overhead Extensions – Stand up or sit in a chair and hold a barbell or dumbbell over your head. In a slow and controlled manner, lower it behind your head, keeping your elbows close to your head. Once you have lowered the bar as far as you can, bring it back to the starting position, contract the triceps, and repeat the movement.
Lying Triceps Extensions – Lie on your back on a bench and hold a barbell extended out in front of you. Slowly and in a controlled manner, lower the bar right past your forehead, keeping your elbows close to your head. Once you have lowered it as far as you can, bring it back to the starting position, contract the triceps, and repeat the movement.
Bench Dips – Place your palms on the bench or chair behind you. Extend your feet out in front of you, toes up and bend your knees. Slowly and in a controlled manner, keeping your elbows stationary and close to your body, lower your body down as far as possible. Be sure to keep your body close to the chair or bench. Using the triceps, rise back and contract your triceps, and repeat the movement.
To work your front of your arms (biceps), try the following:
Barbell Curls – Hold a barbell in front of you with your palms facing outward. In a slow and controlled fashion, curl the bar up toward your chest area, squeeze your biceps and release. Repeat the movement.
Alternate Dumbbell Curls – Hold a dumbbell in each hand with your palms facing your body. In a controlled manner, curl each one up individually and rotate the wrist so your palm is facing your shoulder when the curl is in the contracted position. Slowly release and repeat.
Cardiovascular Work for Shaping Your Arms
Cardio is the back up method for losing body fat, with nutrition being the first. Use cardio to burn extra calories and stored body fat, but don't use it as the sole element in losing weight. Keep a balance of nutrition and cardio in your program to keep the body off guard and constantly responding.
Begin cardio with 3 to 4 days a week for twenty minutes and slowly progress days and minutes each week. Doing so in this manner will prevent too much muscle loss and burnout. You want to make small changes each week to keep the body responding. Dramatic changes can cause the body to REACT.
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Female Body Builders Hot Sexy Wallpapers Hot Images Pics Free 2013