"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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Skip's Killer Chest Workout

ImageEver since I was a kid, I always wanted an impressive chest.  I would see professional wrestlers, competitive bodybuilders or even the occassional Tarzan/Hercules movie and think to myself, "Man... I wish I looked like that".  I started weight training at 16 years old, but it wasn't until I was in my early 20s that my chest started to have a more muscular appearance.  It took about 5 years of consistent training for my chest to go from being "unimpressive" to being "enviable".  Now, at 43 years old, muscle maturity has taken over and things have really become interesting. The trick to improving the muscularity in the chest is variety.

So in this article, I have compiled a series of routines that I've followed over the years to improve the quality and appearance of my chest. 

Ronin's Awesome Leg Workout

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.  :)

Beating that "New Year's Resolution" Fizzle

ImageWell, it's that time of year again.  New Year's Resolution season, with its hopes, dreams and promises.  Sadly, many of us will 'fizzle' long before we see the manifestation of our hard work.  Here's an article that hopefully will help you stay on track during this exciting, yet challenging time of the year.

As a manager of a large health club, I found it encouraging to see so many new members this time of year. Sadly, after about 2-3 weeks, many new members let excuses rob them of the opportunity to improve themselves. 

Welcome to PodarCo Fitness

ImageWelcome to my fitness website! The purpose of this website is to provide a resource of information on a variety of fitness related topics.  Plus, as the site grows we'll have a featured "Bodybuilder of the Month" on the front page and hopefully by Summer 2009 a "Fitness Forum".  If you'd like to be featured as a "Bodybuilder of the Month" contact me.

So, register as a Member and if you have any questions, comments or concerns, feel free to contact me .