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Category: Body Building

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  • Ideal Measurements for a Bodybuilding Physique

    Post From http://leehayward.com/blog/ideal-measurements-for-a-bodybuilding-physique/

    The sport of bodybuilding is all about the pursuit of building a Lean Muscular Physique.

    The ultimate goal is to develop your body with the right balance of muscle size, shape, definition, symmetry, and proportion.

    But what is the so called “Ideal Bodybuilding Physique” ?

    Unfortunately there isn’t one set answer to this question because there are many varying opinions on what is considered ideal body proportions. And these opinions are constantly evolving.

    The sport of bodybuilding has changed dramatically over the past 100+ years.
    Just look at the pictures below to see what I mean…

    If you think modern bodybuilders wear skimpy posing trunks, just look at what Eugene Sandow wore back in the day… Good thing no one had a leaf blower LOL

    What Type Of Bodybuilding Physique Would You Prefer?

    Everyone is going to have their personal preference for the type of physique they admire. However, there seems to be a growing trend among fitness enthusiasts for the classic old school bodybuilder look. Which is basically a smaller muscular build compared to the Freaky Huge Bodybuilders that we see in the pro ranks today.

    While a Mr. Olympia Mass Monster like Jay Cutler is certainly very impressive. It’s not the type of body that the average gym goer would like have. Most of the guys that I coach would prefer to have a muscular build similar to what the old school bodybuilders had.

    This trend is evident with the growing popularity of “Men’s Physique” competition. For a lot of bodybuilding shows the Physique Division is now getting more competitor entries than the Bodybuilding Division. And when you look at today’s Top Physique Competitors, they actually do resemble the same type of look that many of the old school bodybuilders had.

    The Classic Old School Bodybuilder Look…

    Steve Reeves

    Reg Park

    Vince Gironda

    Frank Zane

    What Are The Body Measurements For The Ideal Muscular Physique?

    Many bodybuilding historians regard Steve Reeves as being one of the most symmetrical and aesthetically pleasing bodybuilders of all time. His build was more along the lines of what a modern day Physique Competitor looks like.

    Reeves was one of the early proponents of training for balance and proportion, rather than simply trying to get big at all costs. He was always striving for perfection in this regard and came close to achieving his own personal ideal physique.


    It’s interesting to note that Steve Reeves neck, arms, and calves all measured the same circumference. Having these 3 body parts all measure the same was one of his criteria for ideal body proportions.

    In his book “Building the Classic Physique: The Natural Way”
    Steve Reeves outlined his formula for the ideal body proportions as follows…

    Muscle To Bone Ratios:
    – Arm size = 252% of wrist size
    – Calf size = 192% of ankle size
    – Neck Size = 79% of head size
    – Chest Size = 148% of hips size
    – Waist size = 86% of hips size
    – Thigh size = 175% of knee size

    Height To Weight Ratio For Building A Classic Physique:
    Steve Reeves also believed that ones height represented the limit to which they could pack on mass. His main philosophy proposed keeping your body weight within acceptable limits to prevent distorting your natural symmetry.

    160 lbs.
    165 lbs.
    170 lbs.
    175 lbs.
    180 lbs.
    190 lbs.
    195 lbs.
    200 lbs.
    210 lbs.
    220 lbs.
    230 lbs.
    240 lbs.
    250 lbs.

    These numbers would represent ripped contest weight. Not off-season bulked up weight.

    How Do You Compare To The Classic Bodybuilders?

    Right now you can have some fun and break out the tape measure and calculator and see how your measurements compare. Now while these so called “ideal measurements” can give you some direction with your fitness goals, don’t take them too seriously or get discouraged by them.

    Remember that these numbers are subjective and simply based on someone else’s opinion of what an ideal physique should be, but take them with a grain of salt. We all have our own unique body types, strengths, and weaknesses. No body is perfect, and even Steve Reeves in his prime didn’t match up to all these “ideal measurements”.

    But you can still use this information to your advantage and have fun with it. These ratios can be used as a general guideline to help plan out your training goals so you can bring up your weaknesses and create a more balanced muscular physique.

    Would You Like Some Help With Building The Ideal Muscular Physique?

    3-keys-image If you would like some help with building the ideal classic bodybuilding physique, than I recommend that you download a copy of my Free e-Book:

    The 3 Keys To Building Muscle

    In this 51 page PDF download you’ll get insider tips & tricks about Bodybuilding Training, Nutrition, and Mindset that top level Bodybuilders & Physique Competitors use to quickly fill out their frames with Rock Solid Muscle Mass!

    Click Here to Download Your Copy for Free!

  • PAIN and GAIN – Bodybuilding Motivation (Mr.Olympia)


    Post From http://www.ifbb.com/2016/10/bulgaria-celebrated-their-2016-national-championships/

    by Armando M.   Bulgarian National Championships took place, in its capital city -Sofia-. last weekend  October 7th to 9th, involving nearly 200 athletes competing for medals and prestige, in front of over 1.500 spectators that filled the Universiada Hall, as venue site.

    The event was opened by Mr. Kaloyan Pargov (leader of the Bulgarian Socialist Party and EC Member of the Bulgarian Federation) and Mr. Patrick Angelov (BBBFF President).

    IFBB disciplines were separated in two days: first one, devoted to Women’s Fitness Body Fitness, Women´s and Men´s Physique, Bikini, and Masters Bodybuilding; the second day were Classic and Men’s Bodybuilding categories.

    Just to mention some of the winners:

    In Women’s Physiques a very young and talented athlete, Ekaterina Varbanova took the gold, while Iliyna Boyadzieva won in Fitness.

    In Men’s Physique, international star Valentin Petkov won the Muscular Physique and Bilyana Yotovska took the crown as Overall Bikini Winner.

    In Classic Bodybuilding the famous Konstantin Paskalev won the Overall and Radoslav Angelov triumphed as Overall Bodybuilding Champion. Another very impresive phisiques was shown by Boyan Ivanov, winner in Men’s Bodybuilding up to 95kg.

    Picture: Overall Bodybuilding competition, in recent BBBFF Bulgarian Championships.

  • Bodybuilding Motivation – I Am The Best


    Post From http://www.ifbb.com/2016/10/pansport-25th-balkan-chamionships/


    Text: Nenad Vuckovic

    Photo: Svetomir Hubenov

    Knjazevac, a small town in eastern Serbia, and the southeastern part of the Timok region, was a gigantic host of the Pansport 25th Balkan Championships, held on October 22nd.

    A record number of the best Balkan athletes (137), and participating countries (10), gathered in Knjazevac to fight for the medals in 24 categories.

    In a crowded hall of the Culture Center of Knjazevac, and in a hot atmosphere, there was a fierce, but fair fight throughout the day. The delighted audience enjoyed in the chiseled musculatures and beautiful bodies, from eleven in the morning, till ten o’clock in the evening.

    The first stepped on stage was Junior category up to 75 kg, and the domination of the Bulgarian athletes began with Antonio Georgiev, beating out second-placed, Milan Jovanovic from Serbia, and third-placed, Duta Marian Bogdan from Romania.

    Marsel Vangjeli, from Albania was, convincing in placing front of the competitors from Serbia, the runner-up Nicholas Simšič, and third-placed Mark Sreckovic. The absolute winner in the Junior bodybuilding was Antonio Georgiev from Bulgaria.

    Beautiful contestants from Bulgaria, Gabriela Nedelcheva and Samira Al Sarai advanced to the first and second place, in the Junior Bikini Fitness category up to 163 cm, in front of the Loris Morina, from Albania.

    In the same discipline, at the height above 163 cm, convincing was Monika Naumova, from Bulgaria, leaving behind Buzuliuk Ecaterin, from Romania and her compatriot, Dorina Yordanova. Monika Naumova won the title of Overall winner in this category.

    Bulgarian, Emilia Dimitrova triumphed in the Women’s Physique category, ahead of experienced Branislav Jovanovic, from Serbia and Romania’s, Florina-Lorebana Rusu.

    A sharp struggle in the category Women’s Body-Fitness, was led between three contestants, Milena Ivanova, Ekatarina Verbani, both from Bulgaria, and Dina Perovic from Serbia. Victory went to extraordinary harmonious and well-ready Milena Ivanova.Verbani and Perovic had to satisfy with second and third place.

    In Women’s Fitness, contestants from Serbia and Romania, Sandra Jorgic and Rasca Mihaela, were more successful than Bulgaria’s Milena Mireva. Another victory for Serbia was brought by Maja Pavlovic. She left behind two outstanding rivals, Ralica Panayotova, from Bulgaria and Diana Dzajic, from Serbia.

    Fantastic champion of Bulgaria, Bilyana Yotovska, had serious competition in Suncica Savic from Serbia, who appeared in great shape, but in the end had to settle for second place. Great Bulgarian competitor, Stanislava Duncheva, had to settle for third place. Overall winner title was unanimously awarded to Bilyana Yotovska, from Bulgaria.

    The competitor from Romania, Razvan Sindelaru, who had no rivals, took the gold medal in the Men’s Fitness, by showing excellent free program.

    In the Junior Men’s Physique categories up to and over 178 cm, the most successful were the contestants from Serbia and Bulgaria, Marko Stojanovic and Nikolai Ivanov. Second and third place in the categories were won by Sebastian Brahimi, Albania, Vasil Petkov, Bulgaria, Sena Markel, Albania and Bordeianu Marius, Romania. The Overall winner was Nikolai Ivanov, from Bulgaria.

    In the senior Men’s Physique categories performed very well prepared competitors. The best impression on the judges was left by Igor Jevtic, from Bosnia and Herzegovina and Srbislav Lazic, from Serbia. Second and third places, went to Darko Stojanovski, F.Y.R Macedonia, Nenad Marinkovic, Serbia, Martin Pashaliev, Bulgaria and Dzenan Kajtaz, Bosnia and Herzegovina. Overal winner title went in the hands of Srbislav Lazic from Serbia.

    Deserved victory in the Master Men’s category took the Serb Boris Blanusa, leaving behind Nikolai Stoyanov, Bulgaria, and Toni Planinsek, Slovenia.

    Contestants from Bulgaria, Albena Blagomilova and Duncheva Stanislava, outperformed experienced Sanju Radjevic Terzic from Serbia and Alina Stanciu from Romania, which had to settle with third or fourth place.

    Discipline Men,s Classic Bodybuilding had three categories, up to 175 cm, up to 180 cm, and over 180 cm. Victorys in the categories was achieved by Konstantin Paskalev, Bulgaria, Aleksandar Trajkovski, F.Y.R Macedonia and Zoran Markovic, Serbia. Second and third places went to the bojidar Milev, Bulgaria, Nenad Kolev, Serbia, Galin Balkov, Bulgaria, Dalibor Dodić, Serbia, Iliyan Naidenov, Bulgaria and Slobodan Grujičić, Serbia. Overall victory undoubtedly went to Konstantin Paskalev, Bulgaria.

    In Men’s Bodybuilding categories titles have gone into the hands of competitors from Bulgaria and Bosnia and Herzegovina In up to 70kg category, the most successful was Galin Dimitrov from Bulgaria. Mirnes Husanovic from Bosnia and Herzegovina took up to 80 kg category. Adnan Gosto, also from Bosnia and Herzegovina, was the safe winner in the up to 90 kg category. In the up to 100 kg category, where we have seen excellent competitors, Bulgaria’s Boyan Ivanov, was dominant and easily outmatched his rivals. Yulli Rusev was secure winner in the over 100 kg category.
    Second place finishers in the Men’s bodybuilding categories were Danijel Djordjijevski, Serbia, Nenad Sikora, Croatia, Stefan Cristian, Romania, Valentin Ignatov, Bulgaria Krasimir Sarafov, Bulgaria. Third-places went to Vasut Sebastian, Romania, Dimo Benev, Bulgaria, Marko Vukotic, Montenegro, Milan Savic, Serbia and Maksin Trzin, Serbia.

    The best bodybuilder and the Overall Winner was the Bulgarian Boyan Ivanov, who showed excellent proportions and a huge muscle mass. On the basis of what is thrilled audience could see, Boyan Ivanov is a serious candidate for high placement at the upcoming World Championship in Benidorm, Spain.

    The greatest credit for the successful organization of the Balkan championship belongs to the Municipality of Knjazevac, led by the Mayor of Knjazevac Mr. Milan Djokic. Club “Apolon 1975”-Knjazevac, whose Director is Mr. Milan Vuckovic. Powerlifting Club Knjazevac, with Director Dalibor Ilijic, and the Balkan Bodybuilding and Fitness Federation experienced team.

  • The Best Foods To Eat After A Workout For Building Muscle

    Post From http://leehayward.com/blog/the-best-foods-to-eat-after-a-workout-for-building-muscle/

    We’ve all been told from a young age that breakfast is the most important meal of the day… But for a hard training bodybuilder or athlete your post workout meal is actually the most important food you eat in terms of maximizing muscle recovery and growth.

    During a hard workout your body breaks down muscle tissue and burns glycogen that’s stored in the muscle cells for energy. However, for about 45 minutes after a workout your body is most responsive for absorbing carbohydrates and protein.

    Most serious bodybuilders will drink a post workout shake with fast digesting protein and simple carbs right after their workouts to help replenish their depleted muscles – which is great – but proper post workout nutrition doesn’t end with a shake. The food you eat after training is important as well for optimizing your muscle recovery and growth.

    Watch the video below to see a sample Post Workout Meal…

    Click Here To Watch The Full Video On YouTube.

    Post Workout Nutrition 101:
    – Focus on lean protein and complex carbohydrates
    – Keep fat intake low, because fat slows digestion
    – Eat up to 25% of your calories in your post workout meal
    – Shoot for a 2 to 1 ratio of carbs to protein
    (i.e. 100 grams of carbs & 50 grams of protein)
    – Ovoid excessive fiber intake, too much fiber slows digestion

    Here are some of the best foods to eat after your workouts to fuel and reload your depleted muscles.

    Good Sources Of Lean Protein:
    – White Fish (i.e. cod, flounder, haddock, tilapia, mahi mahi, etc.)
    – Chicken Breast
    – Turkey Breast
    – Egg Whites
    – Very Lean Red Meat (i.e. eye of round steak)

    Good Sources Of Complex Carbohydrates:
    – Rice
    – Potatoes
    – Yams / Sweet Potatoes
    – Pasta / Noodles
    – Quinoa
    – Oatmeal or Cream Of Wheat

    If you would like to learn more about bodybuilding nutrition, than I recommend that you download a copy of my Bodybuilding Nutrition Made Simple PDF Report.

    Bodybuilding Nutrition Made Simple

  • Powerbuilder VS Powerlifter – STRENGTH WARS 2k16 #9

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