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Emily Duncan Bodybuilding.com 2017 Spokesmodel Search Entry

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My official entry for the 2017 Bodybuilding.com Spokesmodel Search! Thanks a lot to Bodybuilding.com for being an incredible useful resource all through the years and for giving us this chance to be part of such an unimaginable firm. I can not thank Jared of @wvlfcollective/ www.wvlfcollective.com sufficient for the wonderful video. You actually helped carry my coronary heart to life, and the result was greater than I might have hoped for. Lastly (however most actually not least), thanks to everybody watching! Your help this far in my journey has meant the world to me.

Bodyspace username: EmDunc11 (
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www.emilyduncanfitness.com

Posted in Health, Nutrition, Photos

Even once you’re ‘massing’ it’s extremely straightforward to over eat ~ A Sunday roast and…

Even once you’re ‘massing’ it’s extremely straightforward to over eat
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A Sunday roast and dessert could be 1,500-2,000 simply, so for those who don’t have some restriction on the remainder of your consuming it might quickly as as much as a LOT of energy…
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Consuming too, a lot even on a bulk, will simply result in extra fats and never essentially extra muscle so protecting your energy in examine continues to be essential
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Right here was an @asda slimzone frozen meal, hen and prawn paella 👌🏼
~

Tasted fairly good, prepared in below 10 minutes and 27g protein for 350 odd Energy… just a little @eatleancheese to prime up the protein 💪🏼💪🏼💪🏼

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—————————————————- Macros;
➡️ 400 energy
➡️ 36g protein
➡️ 53g carbs (9g fibre)

➡️ 4g fats

Have you ever seen our podcast? Hyperlink in bio 👆🏻

Do you know I’ve a FREE vitamin neighborhood over on Fb? Search on FB for Evolve Vitamin Neighborhood 💪🏼

For 1:1 teaching enquiries contact me or go to my web site for extra element

#highproteinmeals #fastfood #Nononsensenutrition #TeamENC #TeamScience #IIFYM #IfItFitsYourMacros #FlexibleDieting #cleaneating #leanin15 #bodybuilding #brofoods #fatloss #nutritionist #well being #healthyeating #nutritioncoach #hashtagsandfoodpics #vitamin #sw #ww #personaltrainer #foodporn #foodaesthetics

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@NPCNEWSONLINEOFFICIALPAGE #NATIONALPHYSIQUECOMMITTEE #NATIONALPHYSIQUECOMPETI…


@NPCNEWSONLINEOFFICIALPAGE ?

#NATIONALPHYSIQUECOMMITTEE
#NATIONALPHYSIQUECOMPETITOR #NATIONALPHYSIQUE #NPC @NABBAWFFKOREA @NABBASINGAPORE @NABBAAUSTRIA @NABBA_WFF_AUSTRALIA #MRPHYSIQUE #MRFIT #CLASSICPHYSIQUE #MSBIKINI #BODYBUILDING #WEIGHTLIFTING #POWERLIFTING #CROSSFIT #YOGA #SAUNA #FITBODY #BODYFIT #FITFAM #BENCHPRESS #DEADLIFT #SQAUTS #NUTRITION #WHEYPROTEIN #AMINOACIDS #BCAAS #SUPPLEMENTS



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Horrible Bodybuilding.Com Article By Jim Stoppani – four Minute Muscle

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All The Common Individual Wants To Do To Get In The Finest Form Of Their Life

►Subscribe to Jason Blaha Health Right here!
►Jason Blaha Health Fb Web page:
►Jason’s Lifting demonstrations:

►Jason Blaha’s 5×5 Novice Program:
►Fundamental Energy & Health Program For Non-Athletes:
►Off Season Linear Periodization Intermediate Energy Program #1:

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Posted in Bodybuilding, Fitness, Trainnig, Videos

Coaching with Jamie Eason – Bodybuilding.com

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Jamie Eason Health 360

Jamie Eason is by far some of the recognizable health fashions within the trade. Nonetheless, Jamie wasn’t born with a silver dumbbell in her hand; she needed to struggle tooth and nail for the place she is at present. And like several nice success story, Jamie needed to battle within the trenches earlier than she reached the summit of success.

Jamie overcame each girl’s worst nightmare: breast most cancers. Her private battle with the illness flipped her motivation swap. She started to make wholesome way of life adjustments, constructing the physique she by no means thought she’d have once more, however higher!

With 7 years beneath her belt since her bout with most cancers, Jamie has gathered an array of well being and health data that has aided her in her personal rendition of survival of the fittest.

In an unique Bodybuilding.com interview, Jamie shares her finest tips on coaching, diet and supplementation – ideas that she has used to set herself aside on this planet of health.

So sit again, chill out (however not for too lengthy), and be taught the insider secrets and techniques which have set Jamie Eason aside as a tried and true health skilled. To be taught extra about Jamie Eason, go to Bodybuilding.com at

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We’re Bodybuilding.com. Your transformation is our ardour. We’re your private coach, your nutritionist, your complement skilled, your lifting accomplice, your assist group. We offer the expertise, instruments and merchandise you must burn fats, construct muscle and change into your finest self.

Posted in Bodybuilding

Stimulate, Not Annihilate!


The objective of any coaching program ought to be to work your tail off within the fitness center. A fantastic exercise does certainly require unbelievable depth, heightened focus, and bolstered willpower. Nevertheless, what separates the nice physiques and strongest pound-for-pound athletes alike from the “boys” is the intelligence behind lifting weights. In different phrases, it isn’t how a lot you do, nevertheless it’s how sensible you do it.

This isn’t to counsel in any approach that you shouldn’t practice exhausting. Correct coaching requires an incredible quantity of “troublesome work”. Nevertheless, the objective ought to be to stimulate the muscle. Steps shouldn’t be taken to annihilate it. Therefore the phrase “stimulate not annihilate”. Stay by it each time you step foot within the fitness center or health middle.

Stimulation requires work to be carried out on a specific muscle group. The work that’s required is one which necessitates a pressure on the fibers, to allow them to be repaired for additional growth. Consequently, development actually doesn’t happen within the fitness center. Injury is happening contained in the fitness center, the place you truly weaken your muscle tissue. The expansion, nonetheless, takes place outdoors of the fitness center. That’s the reason correct relaxation and vitamin is so necessary. Throughout this restoration stage, offered sufficient vitamin, vitamins and blood infiltrate into the broken tissue, constructing the fibers stronger than they have been beforehand so it may adapt to the trauma it was introduced with. Making certain sufficient downtime and relaxation between exercises that consider the identical muscle group and you have greater, stronger, and longer muscle bellies.

Stimulation happens while you’ve gone to failure. Nevertheless, that doesn’t counsel to you that you must go to failure each set. Research present that stimulation happens with only one set to failure and that something greater than that gives no additional stimulation. The muscle fibers are utterly torn with that one failure set. Going to failure set after set goes to break them to the purpose the place over coaching happens.

There may be such a factor as over coaching and over stimulation to the purpose the place restore can not adequately happen. As soon as a muscle has been completely stimulated, something utilized additional past that may truly damage you, hindering development, slightly than supporting it. Give it some thought. In case you injury the fibers correctly, then they’re compelled to restore. Nevertheless, should you stress it additional than that, you’re damaging the already torn fibers to the purpose the place it takes that for much longer to restore them simply to succeed in the extent that they have been at previous to train. Now logic might let you know that the extra they’re broken, the extra they’ll rebuild previous their regular stage. Nevertheless, this isn’t the case. As soon as the muscle fibers are torn, that is all of the muscle requires to stimulate development of the muscle to develop stronger and larger. Damaging of those torn muscle tissue is simply going to hinder your development.

So what’s the key to success? What constitutes stimulation and the way ought to when to not cross that wonderful line between correct stimulation and over coaching? The reply is in correctly going to failure on just one set per train per muscle group. Straightforward you could say to your self. Nevertheless, the issue that lies is in that your definition of failure and my definition of failure are two completely totally different worlds.

Failure doesn’t happen while you put 225 on the bench press, carry it for six instances and since you’ll be able to’t get it up for the seventh rep, you cease. Many individuals discuss with that as failure. Nevertheless, don’t get confused due to the misuse and misunderstanding of this generally used time period. Too usually do I see folks discuss with their cowardly set as reaching failure. It’s simply that their both a) uneducated on tips on how to correctly carry out an sufficient failure set or b) their psychological c

onstraints have been too tight to permit their our bodies to expertise failure or c) they do not have what it takes. They could be uncomfortable at that current second in time…however positively not realizing what their muscle is definitely able to. They haven’t reached full exhaustion to the purpose the place there’s a complete cessation of performing potential extra work.

So referring again to the earlier instance of the 225 pound bench press. Stopping after 6 might imply you’ve gotten did not carry out 225 anymore, however assume logically right here. Is not it doable that you would carry out 220 for 1? After which 210 for an additional? After which 200 for two extra reps? And so forth down the road? The reply is sure! To the entire above. Which means your muscle technically has not reached absolute failure when failing to finish rep 7. Your muscle nonetheless has juice left in it to proceed to work. Subsequently, theoretically, failure must imply that you have labored your muscle so exhausting that you simply could not carry 1 extra pound off of your chest. Clearly that’s unrealistic, however do you get my level? You have to apply extra effort than what you’re presently doing. That one set to failure must be the definition of dwelling hell if you wish to see the very best outcomes.

With a purpose to arrive at failure, you want to incorporate one depth set per train for every physique half. Select one of many following:

Drop Set- If you can not full one other rep by yourself with the burden you presently are performing, drop the burden down and bang out some extra reps with none relaxation in between. In a 2-set drop set, lower the burden with the intention to carry out a minimum of Eight reps in your second set.

Strip Set It is a drop set, however carried out a number of instances. Carry out a 3, 4, 5, or six set drop set, the place you frequently decrease the burden upon every successive set. In a strip set, the vary of reps is as much as you, however be sure you mentally push.

Compelled Reps-If you can not full one other rep by yourself, have a coaching companion help you by making use of solely the required assist obligatory so that you can hold the weigh transferring for further reps. Shoot for 5-6 extra reps with the help.

Negatives- Utilizing heavier weight than you’re used to, decrease the burden very slowly on the damaging portion of the rep (it ought to take Four-5 seconds to finish that half rep) and have a companion make it easier to as a lot as obligatory on the optimistic portion of the rep. As an example, intention for 6-Eight complete reps on a weight that you simply probably might solely do for two reps along with your companion’s help.

Relaxation-Pause Idea- Take transient relaxation intervals throughout a set to squeeze out extra reps. As an example, should you use a weight you’ll be able to carry for six reps, solely do 2-Three reps. Take a short remainder of as much as 20 seconds at most and take a look at for an additional 2-Three reps. Relaxation once more and repeat the method. You’ll basically carry the identical weight for extra reps on this one set.

5, 5, 5- This set include 5 quick reps (explosion of only one second for each the damaging and optimistic portion of the rep), adopted by 5 very gradual reps (5 seconds on every the damaging and optimistic portion of the rep), then adopted by 5 regular reps (2 seconds on every the damaging and optimistic portion of the rep). This works all twitches of the muscle fibers. Hold the identical weight for all 15 reps, however ensure that a correct weight is chosen, the place you’re actually struggling to get these final 5 in. Have a spotter make it easier to.

Large Set- Utilizing a number of workout routines that concentrate on the identical physique half, one set consists of performing a minimum of Three workout routines in a row with out relaxation. As an example, throughout again you would do a pull-up straight to a bent over barbell row straight to a large grip lat Pulldown, ensuring that there is no such thing as a relaxation in between the set.

Gradual and Managed Reps- Take Four-5 seconds on every portion of the rep. Have a spotter make it easier to simply sufficient while you’ve failed.

Pause Contraction Reps- Pause at totally different phases of the motion to comprehend an unbelievable contraction. As an example, throughout a squat throw on 50% of your one rep max and pause midway for Three-5 seconds, then pause on the backside place at parallel for Three-5 seconds, after which again up midway with a maintain, after which on the high with a maintain (that’s one rep). Full it as many instances as you’ll be able to. As soon as you’ll be able to’t maintain it anymore, bang out as many regular reps as doable with the assistance of a spotter. You may change up the instances you’re paused. For actual depth, maintain it on the backside, halfway, and high positions for 20 seconds at a time.

Peak Contraction Reps- Maintain the height contraction for as much as 5 seconds on every rep. Squeeze the muscle as exhausting as you’ll be able to earlier than beginning the following rep.

Rep Overload- As a substitute of performing your regular rep vary, which most individuals hold inside the 6-15 rep vary, you’ll shoot for 30, generally, 50, and even as much as 100 reps. Select a reasonably heavy weight however one the place you’ll be able to carry out an excellent quantity of reps. Hold centered and hold pushing them out for an unbelievable quantity of reps. It is actually all psychological. As an example, put 135 in your again for a squat. Bang out 10 at a time, maintain on the high place for five seconds and breathe, then bang out one other 10 reps, and one other 10 reps and so forth till you’ve got reached failure. Learn the Energy of 50 to get a greater understanding.

Be sure that all through this depth set, you actually give it your all. It will require quite a lot of psychological toughness and can necessitate you to interrupt by way of the consolation zone. The physique is so

way more succesful than what you assume. It is as much as the thoughts to permit it to succeed in new heights. Hopefully there’ll now be a convergence of your definition and my definition of failure.

Correct stimulation, with out annihilation, requires reaching the sort of failure, however solely by way of one set. The rationale for it is because when you attain failure you’ve gotten correctly stimulated the muscle. Any extra stress can truly overtrain the muscle and may result in a a lot greater likelihood for harm. A number of warm-up units must be carried out earlier than main as much as the depth set after which there must be a number of cool downs after to supply stimulation. Simply ensure that to not incorporate too many depth units, as a result of then cortisol, a stress induced hormone that hinders muscle development and promotes fats development, builds up, and testosterone, a hormone that promotes muscle development and fats loss, decreases. Moreover, ranges of myostatin improve, which is a hormone that units in to forestall muscle development. Annihilating the muscle with dozens of failure units in a single exercise will solely damage.

Right here is an instance of a chest routine to observe within the fitness center utilizing these aforementioned ideas for a man whose max bench press is 315 lbs. (As you’ll be able to see, the nice and cozy up units embody a weight and in accordance rep that don’t represent failure. The one depth set is the failure set. Alter accordingly with weights and reps):

Push-Ups (Heat-Up Units w/ 20-30 second relaxation in between)- 25 regular, 25 huge

grip, 25 shut grip, 25 normal-then repeat course of, however with toes on the bench

Bench Press (30 second relaxation in between warm-up units and a pair of minutes relaxation earlier than

the 1 depth set)- 95 lbs. x 15, 115 x 15, 135 x 12, 170 x Eight, 205 x 6, 225 x4, Strip set beginning with 235 x 10 and taking place weight Three instances, 135 x 20

Dumbbell Incline Press (45 seconds relaxation in between warm-up units and a pair of minutes

relaxation earlier than the 1intensity set)- 40 lbs. x 12, 65 x 10, 90 x 6, Relaxation pause principle with 100 x Three for 4 units, 90 x 6, 55 x 15

Weighted Push-Ups (30 second relaxation in between warm-up units and 1 minute relaxation

earlier than the 1 depth set)- Unweighted x 30, 45 lbs. x 20, Strip set beginning with 135 x 10 and taking a 45 lb. plate off the again every till there is no such thing as a weight performing as many reps as doable with every successive weight, Unweighted x 30 reps

Dumbbell Incline Flyes (30 second relaxation in between warm-up units and 1 minute relaxation

earlier than the 1 depth set)- 25 lbs. x 10, 30 x 15, 35 x 12, Gradual and Managed Reps of 30 lbs., 25 lbs. x 15

Cable Crossovers s.s. w/ Pec Deck s.s. w/ Push-Ups (No relaxation in between units)- 1 big set of C.C.= 70 lbs. x 25,

P.D.=110 x 20 reps, P.U.= Failure

When it comes to workout routines, one of the simplest ways to correctly stimulate a muscle is to concentrate on fundamental, explosive coaching with compound actions. The principle focus of your exercise ought to be totally on compound workout routines, such because the deadlifts, bench press, navy press, squats, hold cleans, and so on. These kind of compound workout routines have confirmed to be handiest to construct lean muscle mass as a result of they require essentially the most work out of your muscle tissue. Moreover, they should work in conjunction to carry the burden and you’re a lot stronger in these areas, transferring extra complete poundage (which goes to stimulate the muscle most and burn essentially the most calories-hence, construct muscle and burn fats). After you’ve got carried out compound workout routines, then it’s time to stimulate the muscle with isolation workout routines that concentrate on the contraction. Your objective within the compound actions ought to be for explosive energy, whereas your main objective for the isolation workout routines ought to be to infiltrate the blood into that muscle. Nevertheless, that doesn’t imply that you must sacrifice kind for weight in any motion. Hoisting weight up for the sake of itself does nothing to stimulate development. Correct kind is required and really working the muscle is the one option to adequately stimulate the muscle.

One of the simplest ways to make great strides within the fitness center with each muscle development and power is to doc and log your progress every time. All the time attempt to beat what you probably did the week earlier than. For instance, should you did 225 kilos for a set of 6 reps, then subsequent week improve the burden by 5 kilos or do the identical weight for one further rep. Now go for 230 kilos for a set of 6 reps or hold it at 225 kilos and go for 7 reps. Every week hold working for it. Utilizing a progressive overload method like it will make sure that you’ll acquire correct dimension and power however ensure that the measures taken are gradual to dramatically scale back the probability of harm.

8x Mr. Olympia, Lee Haney, identified by many to be one of many best bodybuilders of all time, all the time preached to “practice to stimulate, not annihilate”. He additionally believed that “it does not take a ton of weight to stimulate a muscle to develop, simply the proper stimulus.” He swore by this coaching routine and it clearly labored. He had one of many best physiques of all time and gained essentially the most bodybuilding titles than anybody, which was later tied by latest nice, Ronnie Coleman. Scientific analysis and experiences have proved that the sort of coaching and information is among the finest methods to construct lean muscle mass. “Stimulate, not annihilate”.



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Keep wholesome #stayhealthy #well being #healthyfood #healthybreakfast #goodfood #eati…


Keep wholesome
#stayhealthy #well being #healthyfood #healthybreakfast #goodfood #eatinggood #diet #goodnutrition #bodybuilders #bodybuilderlife #bodypositive #physique #bodybuilder #bodybuilderlifestyle #bodybuilderslife #bodybuildingfood #bodybuilding #bodybuildingcom #gymlife #health club #match #fitnessmom #fitnessgirl #fitnessfood #muscle #musculation



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Bob Peoples Deadlift Coaching


For many who do not know of Bob Peoples, right here is a few background.

Peoples was born in 1910 in Johnson Metropolis, Tennessee and by the age of 9, he developed a ardour for weight coaching. He excited that zeal by buying the Farmer Burns course and studying “Power” journal.

By the point Bob had reached the age of 18 he had develop into very within the deadlift. He did throughout coaching, however his specialty from this time on was the deadlift. He made a weight of 350 and in a yr had labored as much as 450 at a body weight of 165. His first competitors of any type was the 1937 Tennessee State Weightlifting Championships.

The subsequent two years of coaching introduced a lot enchancment. Once more he traveled to Chattanooga and lifted within the 1939 State Championships. His complete had improved 65 kilos however the spotlight of this event was a deadlift of 600 kilos.Extra competitions and better lifts adopted. His crowing second got here in in the course of the nice Crimson Defend Boy’s Membership Selection Present of 1949. Peoples, at a body weight of 181 kilos, set a then world file (for his weight class) by deadlifting 725.5 kilos.

In 1979, Peoples wrote a e-book entitled “Creating Bodily Power,” which grew to become an immediate basic. Peoples handed away in 1992 on the age of 82.

A few of his prime lifts are as follows:

Squat – 530 kilos

Bench Press – 300 kilos (did not work on it a lot)

Deadlift – 725.5 kilos

All drug free….

Right here is only one of many routines Peoples favored to do.

Bob Peoples Deadlift Coaching

Deadlift 1 x 15-20, 1 x 10, 1 x eight, 1 x 6, 6 x 1 (10 units complete)

Squat 5 x 5

Press 5 x 5

Notes: Peoples would exercise Four-5 days per week. He favored to elevate heavy, so there was no gentle units. On the deadlifts, he would up the load for each set till he reached 90% of max, which he would pound out 6 units of singles. Peoples would use the identical weight on the squat and overhead press for each set. If you wish to comply with this routine, I counsel doing it 2-Three days per week. As at all times, get loads of relaxation, eat good food and drinks a number of water. Bear in mind to elevate heavy and with max depth.

Perceive that to achieve success in any weight coaching program – exhausting work is a should! Half-hearted effort does nothing for you. In the event you’re new to weight coaching or grossly out of form, seek the advice of a doctor first. Finish of disclaimer.



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