5x Mr. Olympia "THE GIFT- PHIL HEATH" Shoulder Workout For Mass

Phil Heath's Mass-Building Shoulder Routine

Attack your shoulders & acquire that coveted 3D look you have always desired with Mr. Olympia's Shoulder Blast Workout:

QUESTION:

I'm looking for a new strategy to attack my deltoids—any tips for me?

ANSWER:

When I’m doing shoulders, I like to mix it up. There are a lot of options, including dumbbell presses, barbell shoulder presses, and Smith machine overhead presses. It’s important to hit the shoulders in different ways and work different angles. Little differences and unique exercises can have a big impact. 

For example, you can do a hammer strength shoulder press forward and backward. Turning it around can make it into a different exercise. Plus, in terms of time, I like to hit as many exercises as possible in each spot. Why not do everything you can while you’re there? 

After doing four sets facing forward, with your back against the seat back, turn around and do four more sets facing backward, with your chest against the seat back. Start with your range of motion from ear level at the low point to just short of lockout at the high point. You've got to focus on the shoulders, and if you feel other muscles being worked, then you can shorten the range of movement to bring them back out of it.

The Top 5 Reasons You Should Drink 'Whey Protein'.

The Top 5 Reasons You Should Drink 'Whey Protein'

Amongst other things, whey protein is known to increase strength, as well as fight the effects of a bad day and disease.

Whey protein isn’t merely the fuel of big-bodied muscle heads. Don’t get us wrong, if you are getting good quality workouts in and abiding to a diet plan full of lean protein, fiber- and vitamin-rich veggies and fruits, and good-quality carbs, yet still not seeing the results you want, whey protein will assist you to gain superior results. But that’s not the only reason it should be a part of your daily routine. We made easier the top 6 health benefits hidden away in your tub of whey protein.

SHED FAT AND MAINTAIN MUSCLE MASS:

Have you reduced your caloric intake hoping to shed some flab? If so, you might be interested to learn that researchers in Minnesota conducted a 12-week study where subject’s daily caloric intake was reduced by 500 calories. They then gave some participants whey and the rest were given an isocaloric mix beverage. Those consuming whey lost a significantly greater amount of body fat (6.1% total) and better preserved their muscles. If you have an urge to munch on something, try a whey protein bar.

GAIN SIZE AND STRENGTH:

Working out hard hoping to make strength gains? Those who consumed the whey had greater increases in fat-free mass and muscle strength. The key is to follow the example of the study and consume whey protein one hour before and after the workout.

REDUCE APPETITE:

Feeling hungry? Whey could help you reduce hunger and avoid developing a bowling ball-shaped physique. People who consumed the beverage containing 50 grams of whey protein had significantly reduced levels of ghrelin (a hormone that tells your brain you’re hungry) up to four hours later. So instead of munching on unhealthy party snacks, drink a protein shake in advance. 

FIGHT CANCER:

Cancer is a fatal lottery that’s touched far too many genealogy. Luckily, there are ways to protect against it. One way is to get regular screenings for the specific type of cancer that may run in your family. Various studies have also concluded that whey protein may help in the fight against some common forms of cancer including prostate and colon. If you are at risk, remember to get tested, listen to the advice of your medical professionals, and consider including whey protein in your diet.

All you need to know about Carbs for Muscle-Building?

All you need to know about Carbs for Muscle-Building?

There are only two times during the day to take in simple carbohydrates: first thing in the morning and after your exercise routine. Let's look at our options and the Glycemic Index of these options...

As many of you know, there are really only two occasions of the day to take in simple carbs: first thing after you get up and after your workout.

First thing in the morning because you are coming off a "fast" - which is how ever long you slept the night before. So, at that time you want a simple carbohydrate source and a quick digesting protein source. Now, if you plan on doing morning cardio, skip the carbs and have a small protein shake, then when you do your cardio you will be burning mostly fat for fuel. When you're done, have your carbs and protein.

After the workout is the other time to take in simple carbs: this is important because it starts the whole recovery/muscle growth process.

GLYCEMIC INDEX: The Glycemic Index is a measure of how quickly a food raises blood sugar and hence insulin levels. Normally, it is best to eat lower glycemic foods so as not to initiate an insulin spike (55 and under rates as low). But post-workout, the exact opposite is true.

BENEFITS OF COMPLEX CARBOHYDRATES:

Complex carbs are made up of sugar molecules that are strung together in long, complex chains. Complex carbs are found in foods such as peas, beans, whole grains, and vegetables. Both simple and complex carbohydrates are turned into glucose (blood sugar) in your body and are used as energy. Glucose is used in the cells of the body and in the brain. Any unused glucose is stored in the liver and muscle tissue as glycogen for use later.

Complex carbohydrate foods provide vitamins, minerals, and fiber that are important to the well-being of an individual. The majority of carbohydrates should come from complex carbohydrates (starches) and naturally occurring sugars, rather than processed or refined sugars, which do not have the vitamins, minerals, and fiber found in complex and natural carbohydrates. Refined sugars are usually called "empty calories" because they have little to no nutritional value.

The best complex carbs are oatmeal, sweet potatoes, yams, brown rice, rye, beans, lentils.

Otherwise, pastas, whole wheat bread (no sugar and fats added), potatoes... are good as well.

Don't forget fibrous veggies like broccoli, green beans, cabbage, cauliflower, asparagus...

TOP 5 IMPORTANT FACTS ABOUT CARB CYCLING!

TOP 5 IMPORTANT FACTS YOU SHOULD KNOW ABOUT CARB CYCLING AND FAT LOSS!

Before you jump ahead with this superior nutrition plan, you must know the top 5 facts about carbohydrate cycling for fat loss.

Essentially CARB CYCLING is a program where you mix higher carbohydrate days with lower carbohydrate days in the effort to shed pounds without suffering some of the negative consequences of a pure low carb diet plan.

Some of these negative side effects include a drop in exercise performance, increased hunger and craving levels, lowered metabolic rate, and difficulty focusing and concentrating at work or at school.

Before you hop onto the carbohydrate cycling diet program though, there are a few key facts that you must keep in mind and remember. Here's what to know.

1 HIGH CARB DAYS SHOULD BE PLACED ON YOUR HEAVY WORKOUT SESSIONS:

The very first thing you must know as you go about designing this type of diet program is that in order to see your best results, you should be putting your highest carbohydrate diets on the days you perform your hardest workout sessions. 

The reason for doing this is simple - the body needs those carbohydrates the most on these days. Having them before you do the workout will help fuel you in the gym so you can work harder and push more weight, and then having the influx of carbohydrates after the workout session will help saturate the muscles with carbohydrate storage (muscle glycogen) and aid with recovery.

Since you want all these carbohydrates to be put to best use on this diet, and have the least likely chance of turning into body fat, this means timing them correctly throughout your week.

2 HOPE TO EXPERIENCE SOME WATER WEIGHT GAIN:

Second up on the list of 'musts' that you need to know, and be prepared for, is that you will very likely experience some water weight gain when doing the higher carbohydrate day.

Those who are leaner tend to experience this effect the greatest because at that point, any water weight gain is highly noticeable. Try not to let yourself get too alarmed over this. It's a normal process and is not fat gain. Within a day back on your regular low-carbohydrate plan you should notice this recede.

It is a side effect of this type of plan, and therefore something for which you must absolutely prepare yourself.

3 CHOOSE CARBOHYDRATES HIGHEST IN GLUCOSE OR COMPLEX CARBS:

When it comes to food selection while performing a carb cycling fat-loss diet, you want to think glucose. Either simple glucose sources (preferably around the workout period when they are absorbed quickest) or complex carbohydrates that will break down into glucose.

What you want to avoid here is fructose (such as high-fructose corn syrup), as this type of carbohydrate will behave differently in the body and won't have the same benefits as glucose does. If you were to intake a large amount of fructose on your high carbohydrate days, there is a much greater chance some of this may get converted into body fat gains since it won't get stored in the muscles as readily.

4 REDUCE FAT CONSUMPTION ON HIGH CARBOHYDRATE DAYS:

Another important thing to remember as you go about your carb cycling diet is that you should also be decreasing your overall dietary fat intake on days you go high carb. It is normal for most people to increase their overall calories on the high carb day (to boost the carb intake that much higher) but by lowering the fat intake, you allow more room for those carbohydrates without going really crazy with your calorie level.

Ideally, stay within 300-600 calories of your low carbohydrate day intake to prevent the excess calories from canceling out the fat loss for the week unless you are specifically planning to have very low calorie, low carb days (see the example below).

5 MAINTAIN YOUR TARGET WEEKLY CALORIE LEVEL FOR BURNING FAT:

The fifth fact to know about carbohydrate cycling, linked to the point above, is that your total weekly calorie intake must remain at what is necessary for overall fat loss.

Let's say that you currently maintain your body weight at 2200 calories per day or, 15,400 calories per week. This means to lose one pound per week, you must create a calorie deficit (per week) of 3500 calories, or take in just 11,900 calories.

On a standard diet where you maintain the same calorie level on all seven days, this would mean you take in 1700 calories per day (2200-500=1700).

Let's say you actually want your high carbohydrate days to be above maintenance (to really boost the benefits that this diet has to offer), and plan to have three high carbohydrate days.

Let's set those three days at a calorie intake of 2400 (keep in mind protein should stay constant throughout the whole week).

Now, since those three days equate to 7200 calories, this means you have 4700 calories left over for the remaining four days, or about 1200 calories each.

If you'd prefer not to bring your low carbohydrate days that low in overall calories, simply adjust the total calorie intake on the high carbohydrate days slightly downwards. That will give you more calories for those low carb days. For example, you might do three high carbohydrate days at 2000 calories and four low carbohydrate days at 1500. As you can see, this stays within the 300-600 range better that was described in the point above.

SUMMARY:

So there you have it; all the information you need to know to get started with carbohydrate cycling. It does tend to be a superior form of diet for those really looking to maintain workout performance and prevent fat loss plateaus from occurring.

Just keep in mind that it will require more planning from a meal perspective to make sure you're following the intakes you have set, so dedicate a little more time out of your day to this.

BEST EXERCISES FOR INJURY-FREE SHOULDER

THE TOP 5 SHOULDER-SAVING EXERCISES

Don't let shoulder ache make you on the sidelines. Keep your joints strong and healthy using these techniques.

Shoulder injuries suck. They can slow down training & cause ridiculous nagging pain.

A study from the American Academy of Family Physicians found that an estimated 20% of the population will suffer from shoulder pain at some point in their lifetime.

Thankfully, most shoulder issues can be prevented. Chances are, some prehab and soft-tissue work would serve our shoulders well.

Here are six exercises that you can put into a warm-up or workout session that can get your shoulders moving and presses improving:

1. WALL SLIDES

Wall slides are a warm-up and pre-habilitation exercise that increase mobility and flexibility throughout the shoulders. The exercise also improves proper posture and spinal alignment.

Trainer's Tips

1. Keep your back as flat as possible against the wall.

2. Hands should maintain constant contact with the wall throughout the movement.

2. OVERHEAD SHRUG

This unique move doesn’t look particularly difficult, however the end range nature of the movement will put a ton of tension on the posterior shoulder and place your shoulder blades in a more favorable position posturally.

How To Do It:

Keep this one light. A full range of motion and a controlled tempo are critical in this exercise, and far more important than the total weight you're moving. Grab a bar with a standard bench grip and press it over your head. Keep your elbows locked in place as you elevate your shoulder blades upward. Contract your traps at the top of the rep and hold the bar there for two seconds. Slowly control your scapula down while keeping tension throughout the entire shoulder complex. Eight to twelve reps per set should work nicely.

3. DIVING SEAGULL

This unique move doesn’t look particularly demanding, but the end range nature of the movement will put a ton of tension on the posterior shoulder and place your shoulder blades in a better position posturally.

How to Do It: 

Lay face-down on the floor. Extend your arms over your head. Slowly bring your arms towards your hips in a slow arcing manner. Reverse the arms back to the starting position over your head. Tension is the key. The seagull should be graceful—an elegant, controlled dive, not a spastically twitching shoulder slaughter. 10-15 reps of body-weight or very light resistance (five pounds or less) should work tremendously.  

4. FACE PULL 

The Face Pull is a great exercise that can develop your upper traps, enhance posture and balance shoulder musculature. 

How to Do It: 

Attach a fitness band to a sturdy base at shoulder level. Grab the loose end of the band and walk back until you feel tension. Straighten your arms and let your shoulders come forward slightly. Retract your shoulder blades, squeezing your upper back as tight as you can. Pull the band in toward your face and hold for a second. Straighten the arms back out and repeat for 20-25 reps. This can be done as a filler, or as an exercise all by itself. By doing 100 reps for each upper-body session at the gym, you'll be standing tall and proud. This exercise can also be done with a rope attachment at a cable station.

5. SHOULDER BAND DISTRACTION

Band distractions are a tremendous tool that can serve as a substitute for conventional static stretching. They require adding band tension to a joint and moving said joint though a comfortable ability to move, exposing kinks and restrictions that have developed through the years. This particular variation should serve to free up the shoulders.

How to Do It: 

Loop a band to a chin-up bar. Face away from the bar. Put the free end of the band around your arm and snugly around the crook of your armpit. Walk out until you get some appreciable tension in the band. While keeping your arm straight, twist your arm up and down (think about twisting a door knob back and forth). The band will aid in pulling your humerus (big arm bone) back into the glenoid (shoulder socket). Perform for 10 twists up and down on each arm.

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How To Be A Fitness Model!!

How To Be A Fitness Model

8 STEPS FOR SUCCESS 

Fitness models invest plenty of time focused on staying in shape and eating healthy. Though you do need to be 100% dedicated to fitness, you don't necessarily have to be a star athlete to go after this lucrative career. What you will really need is a focus on staying healthy and fit, and knowledge of how to break into the modelling circuit, both of which you'll understand better after reading this article.

1. BEING IN SHAPE-

Stay in shape. As a fitness model, your body is not only your temple, it is actually your source of income. You will have to keep your body in peak physical condition to be a successful model in this competitive industry.

Fitness models have an athletic physique with toned muscles and very little body fat. Some female models are bulkier than others; determine how bulky you intend on becoming from the onset.

2. JOIN A GYM- (If you haven't already)

You will need to spend at least one hour in the gym every day, combining cardio and strength-training exercises, with an emphasis on the latter. If you are seriously considering becoming a fitness model, you should get a personal trainer to help you stay in shape.

3. EAT CLEAN FOODS-

Your diet should consist of healthy items such as lean proteins, fruits, vegetables, and whole grains. Don't eat excess sugar, empty calories/carbohydrates, fried foods and limit alcohol.

Don't smoke cigarettes or do drugs, as they will inhibit your performance.

4. BE PREPARED AND DISCIPLINED-

Maintaining the physique of a fitness model requires a great deal of sacrifice and will-power. You'll essentially be living the life-style of a professional athlete. Along with spending your days at the gym and focusing on your diet, you'll have to get in the habit of going to bed early and be prepared to sacrifice your social life at times.

Consider keeping a diet and exercise journal to help you keep an eye on your workouts and the what you eat.

Manage your time so that you have enough time to work out everyday, no matter other commitments.

5. LEARN POSING-

Being a model is about more than physical appearance; knowing how to properly pose is arguably as important as your appearance, and as such can make or break your career. Posing in front of a camera takes a great deal of practice. Try to take pictures as often as possible so that you can get comfortable being in front of a camera.

Practice different poses in front of the mirror to decide what works and what doesn't.

Hire a modeling coach or take a modeling class.

Trawl fitness magazines to learn how fitness models pose. Try to copy some of the poses you observe.

6. DEVELOP YOUR PORTFOLIO-

A portfolio is a collection of your ideal shots, and is your chance of highlighting your talents to prospective employers and agents. Consider hiring a professional photographer to take shots of you, or purchase a quality camera so that you can take up-to-date photos yourself.

New models should include 6-12 photos when looking to be signed with an agent.[2]

Your portfolio should be updated every few weeks so that the photos are up to date. Many agents ask that you include a photo that was taken no more than two weeks ago so that clients know exactly what your hairstyle and body look like at the moment.

Image titled Be a Fitness Model Step 3

7. FIND AN AGENT-

If you want to get professional modeling jobs, you will need to be represented by a professional in the field. Your agent will represent you, alert you about job opportunities, and help match you with the right jobs.

Do thorough research to find an agent that you trust and feel comfortable with. Be sure to work out a pay arrangement before signing any contracts with an agent, because some agents take more commission than others.

Send your portfolio and resume to prospective agents.

8. LOOK FOR WORK- 

You won't have to wait for your agent to secure jobs for you. Be proactive and jump-start your career by constantly checking local listings for auditions or modeling jobs. Scour over the internet, newspaper, and magazines to find out what job opportunities are out there.

I WISH EVERYONE OF YOU FITNESS ASPIRES ALL THE VERY BEST !! BE CONSISTENT, BE FOCUSED AND GRIND HARD EACH AND EVERYDAY & YOU WILL GET SUCCESS IN SOONER TIME!!