"I praise you because I am fearfully and wonderfully made; your works are wonderful, I know that full well." - Psalm 139:14

Contest Preparation

Many are called, but few are chosen. This is true when it comes to competitive bodybuilding. Changing your physique to make it better is one matter, but preparing to place yourself at the scrutiny of others (in a public setting) is another. Not only do you have to be physically ready, but you have to be mentally ready as well.

This article gives you all the ins-and-outs of contest preparation.

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Carbohydrate Cycling

Carbohydrate cycling is a 6 day program that will allow your body to burn bodyfat while still retaining muscle mass. It's a technique that is described in detail in the book SLICED by Bill Reynolds and Negrita Jayde, however I will summarize it here.

Over the last 10 years I've competed, I've used this technique each time and without fail I've been able to achieve exceptional definition while retaining the muscle mass that I gained during my bulking phase.

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Gaining Muscle Mass

Due to the complexity of muscle tissue, it often takes years to develop quality muscle mass. The key is to be consistent and be aware that bodybuilding & body shaping are built on three factors:  Nutrition,  Consistent/Intense Exercise and Rest.

This article goes into the details of each factor.

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Ronin's Awesome Leg Workout Print E-mail
Written by Skip   
Sunday, 19 December 2010

Ronin_ts before/after
I'd been looking for a good leg workout for a long time and I noticed a friend of mine on bodybuilding.com (Ronin_ts) had impressive leg development.  The cool thing is, his legs weren't always like they are now.  Plus, due to a lower back injury, he's not able to do heavy squats.  That didn't stop him from developing championship quality "wheels"!

He posted his workout so I thought I would share it with you all.  I'm incorporating this leg workout into my routine for the next 3 months, and I'll post photos of my progress.  After 3 months I'll begin modifying the routine so my body doesn't completely adapt and plateau.  :)

Leg Workout

Ronin's Leg Session consists of the following exercises.  He mixes the exercises around and he always finishes  under 40 minutes.

DB Lunges 3 x 8
HackSquat 3 x 10
Leg Extension 3 x 15
Leg Press 3 x 8
Lying Leg Curl 5 x 10 (last set all negatives)
Seated Leg Curl 5 x 12
Stiff-dead lift 4 x 10

Ronin_ts leg development

Here's a link to the bodyspace discussion group of fellow bodybuilders who either have achieved good leg development or are working toward similar results.

"The Workout That Made Our Quads or Hamstrings Most Impressive"

Here we share workout routines and nutritional strategies.


Last Updated ( Wednesday, 23 January 2013 )
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