3 Day Workout Programme

Are you frustrated with your current workout? Have you been at the same weight and same strength for months... or even years? This full guide will get you growing like crazy!

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Are you frustrated with your current workout? Have you been at the same weight and same strength for months... or even years? Are you tired of following "Ronnie Coleman's Super Freak Workout For Juiced-Up Psychos"?

This article will show you what real natural bodybuilders do to gain mass in as short as time as possible - all without lifting weights more than 3 days per week. Let's get to the workout:

The Workout

Note: Do a short warmup set before each exercise with approximately 50% of the weight you will use for the main working set. Do about 4 - 6 reps with this lighter weight, just enough to get warmed up.

• Squats 1 X 8 - 10 reps
• Leg Extensions 1 X 8 - 10 reps
• Leg Curls 1 X 8 - 10 reps
• Dumbbell Pullovers 1 X 8 - 10 reps
• Barbell Overhead Shoulder Press 1 X 8 - 10 reps
• Seated Rows 1 X 8 - 10 reps
• Bench Press 1 X 8 - 10 reps
• Barbell Bicep Curls 1 X 8 - 10 reps
• Tricep Extensions 1 X 8 - 10 reps
• Weighted Pullups 1 X 8 - 10 reps
• Weighted Dips 1 X 8 - 10 reps
• Standing Calf Raises 1 X 8 - 12 reps
• Abs - 1 X 10 - 15 reps

  Click Here For A Printable Log Of This Workout...

The workout should last no longer than 45 minutes! Plan your rest between sets accordingly so that you finish in this time period. Studies have shown that after 47 minutes of intense weight training, your cortisol levels shoot up. This means that the longer you workout AFTER 47 minutes, the LESS results you will get and the more likely you will overtrain. So get in the gym, lift hard, stay focused, and get out.

The most important thing is that you lift to absolute FAILURE! This is not an option. It is almost 100% necessary to have a workout partner. If you need to get 8 - 10 reps, choose a weight that allows you to get 8 - 10 reps... But not even ONE more. I am serious!

Once you reach your last rep, you should not be physically able to do another one, no matter what. If Britney Spears promises to date you if you get one more, it wouldn't matter. You should NOT be able to do it. Only you can judge if you are truly putting all possible effort into each set.

"Unlike programs where you are doing 4 or 5
sets per exercise, you only have one chance to blast
your muscles. Don't waste it!"

Perform each set with good form. Cheating will only hurt your gains. Do each rep slowly and do not use momentum. Each rep should use a full range of motion and take approximately 2 seconds on the way down and 2 seconds on the way up. Do not "jerk" the weight up. Slowly move it up and down. Use lighter weight if you must. This is VERY important to your gains so don't ignore this!

Do not stop moving during any part of your set. Some people will go all the way down on squats, then come back up and lock their knees, rest for a second or two, then go back down. Do NOT do this or you will be making Baby Jesus cry. You should stay in constant motion without locking out on any exercise. Do not stop at the bottom of your bicep curls or any other exercise. Again: Keep moving for the whole set and do not lock out your arms or legs.

Schedule

That's it. A full body workout that you will complete 2 1/2 or 3 days per week on one of the following schedules:

" width="" height=""> 3 Days A Week:

1 on, 1 off, 1 on, 1off, 1 on, 2 off. Usually people will do this by working out Monday, Wednesday, and Friday with the other days completely off from weight training.

" width="" height=""> 2 1/2 Days A Week:

Experienced lifters may benefit even MORE from taking more rest days. Have you ever noticed that after a two day rest period, your next workout is awesome? You feel good, your strength is up, and you have a great workout. Then, near the end of the week you feel tired and drained? Lifting on the following schedule allows you to get full recovery and have a record-breaking workout each time: 1 on, 2 off, repeat over and over again.

Progression - You Need A Log

You must lift heavier each workout. If you lift 100 pounds for 10 reps each workout for months, your body will have no reason to get bigger and stronger. You will not grow unless your weights are going up repeatedly. The only way to fully track this is to write down everything you do in a workout log.

If last time you did 225 lbs for 10 reps on the bench press, you must go to at least 230 lbs for 8 reps on your next workout. If you do get 8 reps, then on your next workout you should get at least 9 reps with the same weight. Once you can get 10 reps, you must raise the weight again. Don't wuss out! Look at your log from your last workout, and beat it on every exercise. Even if you only get half a rep more than before, you will be gaining.

Click Image To Enlarge.
You Must Raise The Weight Again. Don't Wuss Out!

You can print out a free workout log by clicking here. You can also just use a small notebook.

It is very important that you also track your bodyweight and measurements so you can see how much progress you have made. I recommend weighing yourself before each workout and measuring a few of your important bodyparts (like arms, thighs and waist) before you go to the gym.

Cool! Click here to calculate your one rep max!

That's It? Why Does This Work?

Yes, that's it! It may sound crazy to somebody who is used to doing 30 sets for biceps and working out 6 days per week. Even crazier is lifting 6 days per week and not growing! Stop thinking that more is better! If you are a natural bodybuilder, you will not have near the recovery of a steroid user. Somebody on steroids can lift 6 days per week without overtraining, but you can't.

Many bodybuilders who are used to high volume training would laugh at a bodybuilder who does one set per exercise and only works out three days per week. I ask them how many times a week they work their biceps.

Almost always, they say once per week on "Bicep Day". Once per week!? So they work their biceps, then they let them rest for 7 days in a row? After 1 or 2 days, their biceps are no longer sore... yet the wait another 5 or 6 days to work them again. Their biceps are slowly shrinking during this long rest period.

In our workout you isolate each bodypart THREE times per week with a full, heavy set. You hit it on Monday, let it rest one day, hit it on Wednesday, let it rest, hit is on Friday and then give the poor muscle a two day break... before starting the cycle again. So we work our biceps (and all muscles) three full times per week which is 12 times per month. They work their biceps 12 times in 3 months! And they call us lazy...

Why is this good for muscle building? Think about when you build a callous on your hand. If you were to rub your hand until it was cut and started bleeding, then wait a week, then do it again, you would simply have a scar. On the otherhand, if you were to rub it a little each day or every other day, it would slowly build up a resistance to the rubbing, thus forming a protective callous. This is the same idea with our workout.

Another interesting thing is that people who do 12 sets per bodypart usually do not go to full failure on each set. This would be almost impossible as it would nearly kill them!

They will usually do their first few sets with ease because in the back of their mind they are saving their energy for the last few sets. Most of their sets are worthless since they are not going to failure. How often do you see somebody in your gym perform a full, balls to the wall set where they are almost about to die from the pain and effort. Not often.

Usually these people are just going through the motion, getting a good "burn", while making a few grunts. Then they walk out feeling better than you because they did 12 sets for biceps and you only did one. Your muscles will only grow if they are forced too! Otherwise, we would all have huge legs just from walking around all day.

Our workout LOOKS easy on paper, since you are only doing one set per exercise. Trust me, if you go to failure on each exercise, you will be more physically exhausted than ever before. Usually, a person works just one or two muscles groups. They walk out of the gym with burning biceps or triceps. "Oooohh... my biceps are tired! I am da man!"

"With our workout, your entire body is being worked. You will walk out with every muscle screaming at you."

Helpful Tips On Each Exercise

Squats

Since this is your first exercise, you may want to do 2 or 3 short and easy warm up sets to get ready. This will be your hardest exercise most likely, so we put it at the beginning so you can throw everything you can at it. Lifting to failure on squats means almost falling down on your last rep. Be sure to go all the way down and have a partner or rack there to help you if needed.

Leg Extensions

Use a full range of motion. Go all the way up and all the way down.

Leg Curls

Use a full range of motion and do not "jerk" the weight up.

Dumbbell Pullovers

Your first upper body exercise. Be sure to do a good warm up set so you do not injure yourself. Lift heavy and do not rest at the top of the movement.

Barbell Overhead Shoulder Press

Do these in front of your face, not behind the neck. You can injure your rotator cuff when doing them behind the neck. Go down until the bar is about at chin level, not lower. Slow, slow, slow reps!

Seated Rows

Keep your back straight up and down. Do not move far forward or lean far backwards. You want to be squeezing together your shoulder blades!

Bench Press

Slowly, go down and touch your chest around your nipple area. Do not use momentum to get the weight up. Use a spotter and get an extra rep with his help to really blast the muscle.

Barbell Bicep Curls

Do not sway! Keep your elbows at your side and do not move them. Squeeze your biceps upward.

Tricep Extensions

Keep your body straight up, do not lean over too much.

Weighted Pullups

If you can't do pull-ups, do pulldowns. Do these slowly and go all the way up and down. Use the wide-grip bent bar.

Weighted Dips

Strap on the weight! Keep your body straight up and down, do not lean over too much. You want to be working your triceps, not your lower chest.

Standing Calf Raises

Go all the way down and up. Don't use too heavy of a weight where you can only do partial reps. Feel the burn!

Abs

Choose a good exercise that uses some resistance. Don't work your abs on any off days. Abs are normal muscles just like your shoulders and chest!

Ronnnie Colmen-Mr.Olympia(98-05)

Jay Cutler- You Tubes

Mr.Olympia 2008

massive eating

Which of the following statements is true?
Most people succeed in training well enough to grow, but they fail in eating well enough to grow.
Most people eat well enough to grow, but they don't train well enough to grow.
Pencils down. Okay, which is it? If you said "A," give yourself a gold star. But don't feel too badly if you chose "B." To an extent, both answers are correct. Most people probably train and eat incorrectly!
But if I had to pick one answer that was more true than the other, I'd say "A" would be the best choice. If you're not growing, it's probably your diet, not your training, that's holding you back.
With this article I'm throwing down the gauntlet. This is your wake up call if you've ever made any of the following statements:
"I eat a lot of food. In fact, it feels like I'm eating all day! But I just can't get any bigger."
"I can't gain a pound of muscle. My parents are both skinny, so it must be genetic."
"I've always had a fast metabolism. That's why I can stay lean but can't get any bigger."
"I'm scared to go on a bulking diet because I don't want to lose my abs."
"I've tried mass-building diets before and put on a little muscle, but most of the weight I gained was fat."
Sound familiar? Then this article is for you, toothpick legs.
What You're Doing Wrong
Now you may be asking, "If I'm not eating well enough to grow, Mr. Smartypants, what am I doing wrong?"
In my opinion, there are three major things that most people do incorrectly when trying to gain muscle mass:
They don't understand energy balance (calories in vs. calories out).
They don't eat the right foods at the right times (poor meal combinations).
They don't learn their physiological responses to nutrients (insulin sensitivity, carb, and fat tolerance).
Below (and in Part II) I'll describe practical ways to fine tune all three. By the end of this series, you should know how much food you need to grow, what combinations of foods you should eat and when you should eat them, and how to figure out your own personal, individualized macronutrient needs.
Energy Balance: You Might Be surprised!
So what is energy balance? Here's the simple equation:


Energy Balance = Energy Intake - Energy Expenditure


Energy intake is made up of what you eat and drink. Energy expenditure is made up of several factors including resting metabolic rate (RMR), calorie cost of activity, thermic effect of food (TEF), and adaptive thermogenesis (the X factor). The balance of intake and expenditure is an important factor in weight gain or loss.
If you have a positive energy balance (intake exceeds expenditure), you gain weight. A negative energy balance (intake is less than expenditure) dictates that you'll lose weight. Simple enough.
Remember, however, that energy balance is only one factor in getting massive (or getting lean for that matter). And although it's the most basic and simplest part of understanding your needs for growth, ironically, most people totally screw it up!
So let me be your metabolic guide. Below I'll provide some practical ways to navigate through the harsh jungle of energy balance equations so that you'll emerge ready to tackle the challenge of muscle growth. Pick up your pencils again, class. Better yet, grab a calculator!
Step #1: Resting Metabolic Rate
Resting metabolic rate (RMR) is the energy it costs the body to basically keep alive. This doesn't include the costs of getting your butt out of bed and moving around; those numbers are calculated in later.
Although you might not guess it, about 50 to 70 percent of your entire day's calorie expenditure is a result of the RMR. So, let's figure out your RMR right now.
Determining RMR:
To start off with, you need to take your body weight in pounds and convert it to kilograms. (International readers, please bear with us silly non-metric Americans for a moment.) This is a simple conversion. Just divide your body weight by 2.2.
Next you take your percent of fat and multiply it by your body weight (which is now in kilograms). This will give you your fat mass (FM) in kilograms. Next simply subtract this number from your total weight in kilograms and you'll have your fat free mass (FFM) in kilograms.


AccuFitness Accu-Measure Calipers Check your body fat anytime in the convenience of your own home! [ Click here to learn more. ]
Before we go on, why don't we try this out on me. Since I'm an athlete with a body weight of 200lbs at 5% body fat, I'd take my total body mass and divide it by 2.2:
Total body mass in kilograms = 200lbs / 2.2 = 91 kg
Next I'd multiply this kilogram number (91 kg) by my percent of body fat. Remember, percents are really decimals so 5% equals 0.05, 12% bodyfat will be .12 etc.
Fat Mass = 91kg x 0.05 = 4.55kg FM
Next I subtract this fat mass number (4.55 kg) from my total body mass (91kg):
Fat Free Mass = 91kg - 4.55kg = 86.45kg
Therefore my fat free mass is 86.45 kilograms. From that I can determine my RMR. The formula for RMR is as follows:
Resting Metabolic Rate for Athletes (in calories per day) = 500 + 22 x fat free mass (in kilograms).
Again, for me, I'd multiply 22 times my fat free mass and add 500 to that number as shown below:
RMR= 22 x 86.45 + 500 = 2402
Therefore my resting metabolic rate is about 2400 calories per day. Everyone have their RMR figured out? Good, let's move on

Step #2: Cost Of Activity
The Cost of Activity represents how many calories are required to move your butt around during the day. This includes the cost of walking out to your car, scraping the ice off the damn thing, driving to work, pinching the secretary's ass, going to lunch with the boys, and of course, training after work.
These factors make up about 20 to 40% of your daily caloric intake based on your activity level. So let's figure out your costs of activity. I'll use myself as an example again.
Determining Activity Costs:
Cost of Daily Activity is equal to the RMR you calculated above multiplied by an activity factor that fits your daily routine. I've listed some common activity factors below.
Activity Factors:
1.2-1.3 for Very Light (bed rest)1.5-1.6 for Light (office work/watching TV)1.6-1.7 for Moderate (some activity during day)1.9-2.1 for Heavy (labor type work)
Note: Don't consider your daily workout when choosing a number. We'll do that later.
With this information we can get back to determining my calorie needs. Since I work at a university, most of my day is pretty sedentary. Even though I run back and forth between the lab and classes, I've selected 1.6 as my activity factor.
Therefore the amount of calories it takes to breathe and move around during the day is about 3800 calories as shown below:
RMR x Activity Factor = 2400 calories x 1.6 = 3800 calories
RMR: (from above)
Your Activity Factor:
Select One 1.2-1.3 Very Light (bed rest) 1.5-1.6 Light (office work/watching TV) 1.6-1.7 Moderate (some activity during day) 1.9-2.1 Heavy (labor type work)
Total: (RMR + Activity Costs)
Costs of Exercise Activity:
Next, we need to determine how many calories your exercise activity burns so that we can factor this into the totals. Exercise activity can be calculated simply by multiplying your total body mass in kilograms (as calculated above) by the duration of your exercise (in hours).
Then you'd multiply that number by the MET value of exercise as listed below. (MET or metabolic equivalent, is simply a way of expressing the rate of energy expenditure from a given physical activity.)
MET values for common activities:
high impact aerobics... 7low impact aerobics... 5high intensity cycling... 12low intensity cycling... 3high intensity walking - 6.5low intensity walking - 2.5high intensity running... 18low intensity running... 7circuit-type training... 8intense free weight lifting... 6moderate machine training... 3
So here's the formula:
Cost of Exercise Activity = Body Mass (in kg) x Duration (in hours) x MET value
And here's how I calculate it for myself:
Exercise Expenditure for weights = 6 METS X 91kg x 1.5 hours = 819 caloriesExercise Expenditure for cardio = 3 METS X 91 kg x .5 hours = 137 calories
Add these two together and I burn 956 total calories during one of my training sessions.
Since my training includes about 90 minutes of intense free weight training and 30 minutes of low intensity bicycling (four times per week), my exercise energy expenditure might be as high as 1000 calories per training day!
The next step is to add this exercise number to the number you generated when multiplying your RMR by your activity factor (3800 calories per day in my case).
So 3800 calories + about 1000 calories = a whopping 4800 calories per day!

Step #4: Adaptive Thermogenesis I like to call Adaptive Thermogenesis the "X factor" because we just aren't sure how much it can contribute to daily caloric needs. Some have predicted that it can either increase daily needs by 10% or even decrease daily needs by 10%. Because it's still a mystery, we typically don't factor it into the equation.
Just for interest's sake, one factor included in the "X factor" is unconscious or spontaneous activity. Some people, when overfed, get hyper and increase their spontaneous activity and even have been known to be "fidgety."
Others just get sleepy when overfed - obviously the fidgeters will be burning more calories that the sleepy ones.
Other factors include hormone responses to feeding, training, and drugs, hormone sensitivity (insulin, thyroid, etc), stress (dramatically increases metabolic rate) or temperature induced metabolic changes (cold weather induces increased metabolic activity and heat production).
With all that said, you don't need to do any math on this part or fiddle with your calorie total. This is just something to keep in mind.
Step #5: Putting It All Together
Okay, so how many damn calories do you need to consume each and every day? Well, adding up RMR plus activity factor (3800 calories in my case), cost of weight training (819 calories), cost of cardio (137 calories), and TEF (360 calories), we get a grand total of about 5116 calories! (Remember, that's just my total. You'll get a different number.)
Now that's a lot of food! And I must eat this each and every day when I want to gain weight. Are you surprised at how many calories I need? Most people are. So the next time you complain that you're "eating all day and can't gain a pound" you'd better realistically evaluate how much you're really eating.
If you're not gaining a pound, then you're falling short on calories.


Your Total Daily Calorie Expenditure:


The Secret Is In The Surplus!
So at this point, the keen readers that aren't afraid of massive eating might ask the question, "Since this is technically just your maintenance level, how can you get bigger by eating this amount? Wouldn't you need more?" The answer is simple.
Since I train only four days per week this diet would meet my needs on those four days. But on my three off days per week I'd be in positive calorie balance by about 1,000 calories per day! (That extra thousand calories isn't being used when training, in other words.)
This adds up to a surplus of 3,000 calories per week. And this is where the growth happens!
I especially like this "staggered model" because rather than trying to stagger your calorie intake on a daily basis by eating different amounts of food on different days, I let my training cycle my calories for me.
This way I can eat the same thing every day while preventing my body from adapting to that habitual level of intake. Just like we vary our training to prevent adaptation, prevention of dietary adaptation is one of the secrets to changing your body composition.
At this point, I want to stop and give you a week to think about your energy needs. Go do the math if you haven't already, figure out how many calories you need, and take some time to compose yourself.
After you've realized that you've been grossly under-eating, start thinking about ways to add calories to your diet. In the next installment we'll discuss how to design an eating program that's individualized for your own needs.

2008 Mr. Olympia

2008 Mr. Olympia Judging Review
The doors of the Orleans Arena opened at 6:00 p.m. The Presidential debate was about to start also. I had to make a decision. Bodybuilding or the debate? With apologies to Mr. McCain and Mr. Obama and without hesitation I chose the biggest bodybuilding event in the world.
I spent Friday afternoon at the Olympia Expo talking to people who had been at the press conference on Thursday to see if they had any clues to how the athletes would look during the judging. Most tidbits were based on speculation and opinion. Other than Wolf having a sunken face like a skeleton, I had no other clues to reveal the conditioning of the athletes.
The crowd began to trickle in slowly at 6:00 p.m. and the seats started to fill up quickly when it got closer to 7:00 p.m. The Mr. Olympia theme song began resonating throughout the Orleans Arena promptly at 7:00 p.m. and a hush went through the crowd as everyone waited in anticipation for the competitors to take the stage.
Click Image To Enlarge.At The Press Conference.
When the announcer's voice came over the speaker and stated that the women's events would be held first, the crowd let out a small sigh. Oh well, it just made the anticipation grow a little more. (More on those shows later; this article's about the big boys.)
Sad Beginning
Steve Stone, the head Olympia expeditor and NPC Chairman was given a moment of silence in honor of his sudden death, which occurred at the Olympia Expo on Friday afternoon. (Shortly before the judging I saw George Farah walking through the lobby at the Orleans Hotel. He said he had just found out that Steve had passed away. He was very upset.)
After that solemn moment the show was under way. "The show must go on. That's the way Steve would have wanted it." Bob C. said and the Olympia was on its way.
One At A Time
Each competitor filed out on stage by themselves to do eight mandatory poses. They changed it back from the one minute of free posing they had last year. Competitor number one was Toney Freeman.
Toney Freeman
Toney dialed it in this year. He was in fantastic shape and sporting some of the tightest hamstrings in the show. No repeat of 2007 for Toney this year. The X-Man was going to be taken seriously.
The four guys everyone was waiting to see were Dexter Jackson, Phil Heath, Dennis Wolf and, of course, the big man himself, Jay Cutler. Phil Heath was number 11 and was the first of the four to make their way to the stage.
Click Image To Enlarge.Toney Freeman At The 2008 Olympia.View More Pics Of Toney Freeman At The 2008 Olympia.
Phil Heath
Heath looked good and was very full and dry, but I thought he was a tad sharper at his Iron Man win, but it could have been the difference in lighting between the two shows.
Click Image To Enlarge.Phil Heath At The 2008 Olympia.View More Pics Of Phil Heath At The 2008 Olympia.
Dexter Jackson
Dexter Jackson was number 15 and he strolled out in his usual slow manner. Dexter looked great, but I didn't think he was as sharp as I've seen him in the past. Dexter has great shape and separation. Without seeing him standing next to Heath, I still had Dexter ahead of Heath.
Click Image To Enlarge.Dexter Jackson At The 2008 Olympia.View More Pics Of Dexter Jackson At The 2008 Olympia.
Dennis Wolf
When Dennis Wolf's name was announced the crowd went wild. He has gained a tremendous amount of fans in the last year. Wolf's Skeleton face was an indication that he was shredded and dry. He had a very grainy look and was the most conditioned guy in the show, but I think he overdid it and he looked stringy and tired. His lower back showed more detail and thickness.
His hamstrings were much improved and tight and, well, everything else was tight too. He was just thinner looking. If he would have had more carbs in him, Wolf would have been looking at a possible Olympia title.
Click Image To Enlarge.Dennis Wolf At The 2008 Olympia.View More Pics Of Dennis Wolf At The 2008 Olympia.
Jay Cutler
Taking the stage last was the current champion, Jay Cutler. He came out wearing the turquoise trunks that brought back memories of 2001. Jay wasn't in his 2001 form, but he did look good. He was HUGE! Jay's chest looked a little flat but he was really wide and thick.
His conditioning was okay. Not as bad as last year, but not as good as 2006 either. He definitely wasn't grainy like the big bad Wolf. I also like Jay's color better than the last two years. He no longer looked muddy, but he had a good even tan and his cuts and lines were easier to see.
Click Image To Enlarge.Jay Cutler At The 2008 Olympia.View More Pics Of Jay Cutler At The 2008 Olympia.
The Call Outs
Now the big surprise of the night: Wolf did not make the first call out. That's right. What a shock! Toney Freeman made the first one along with Heath, Dexter and Cutler. Toney was in such good shape that it didn't surprise me either.
Hamstrings are the one muscle group that is always an indicator of one's conditioning. Toney's hamstrings were amazing. I thought Toney was fourth in this call out right behind Heath, Dexter and Jay. Even though Jay's conditioning wasn't the best in the lineup, I though his combination of mass and cuts made him the winner.
Dexter and Jay stepped back and they brought up Dennis Wolf and Melvin Anthony. Silvio Samuel was then added to the mix. These comparisons allowed Dennis Wolf to finally stand to next to Phil Heath. This was the moment we all had been waiting for. And what a surprise. I was expecting Dennis to totally dwarf Phil, but he didn't.
Click Image To Enlarge.Melvin Anthony At The 2008 Olympia.View More Pics Of Melvin Anthony At The 2008 Olympia.
Like I said earlier, Wolf looked drawn out and tired and Phil looked really full. I actually liked Wolf's graininess and his sleek look, but thought Phil did outclass him. Phil had a very polished look. Dennis was depleted. If Dennis is filled up, I'm not so sure I'd give Heath the nod.
It was close between Silvio and Melvin. Both have great physiques. Both have strengths and weaknesses. It was hard to compare the two and then having to put Freeman thrown into that too, made it difficult for the judges. Talk about comparing apples, oranges, and bananas.
Click Image To Enlarge.Silvio Samuel At The 2008 Olympia.View More Pics Of Silvio Samuel At The 2008 Olympia.
Phil Heath stepped back and Jay Cutler was but back into the line-up. Toney Freeman went back to the wings and Dexter made his way back. Dennis was standing right next to Jay. As they went pose for pose, Wolf started looking very tired. Dexter started looking a little tire too and Jay was getting a little winded as well.
After those initial call outs there were several more involving Dennis James, Johnnie Jackson, Moe El Moussawi, Silvio, Gustavo, Darrem and Melvin. These looked like the comparisons for the possible top ten.
Click Image To Enlarge.Dennis James At The 2008 Olympia.View More Pics Of Dennis James At The 2008 Olympia.
Gustavo was not as sharp as he has been in the past. Johnnie Jackson was a little smooth. Moe was pretty sharp, but I think his Iron Man showing was better. Dennis James was in good condition, but he looked like he was having difficulty controlling his midsection.
Click Image To Enlarge.Moe Elmoussawi At The 2008 Olympia.View More Pics Of Moe Elmoussawi At The 2008 Olympia.
Last Men Standing
The final comparison might have been a foreshadowing of the final five. In the last call out of the evening there was Jay Cutler, Phil Heath, Dexter Jackson, Dennis Wolf, and Toney Freeman.
Jay was clearly the biggest and Dennis was the grainiest. Phil and Dexter were very comparable and Toney was holding his own for at least fifth. He might even be higher based on everyone's showing at the final's tomorrow night.
Click Image To Enlarge.The Final Comparison Might Have BeenA Foreshadowing Of The Final Five.
Final Notes
I was so confident in my picks for this show that I was tempted to write this article before the show began and then go sit at the black jack tables until the judging was over and then submit the story after I confirmed I was right.
Well, the first call out threw me for a loop when Freeman was in it and Wolf was not. As the night progressed I still thought my original picks of Cutler in first, Dexter in second, Heath in third and then Wolf in fourth were correct. Freeman looks like he might be in fifth instead Melvin.
Sixth through tenth will be Samuel, Dennis James, Charles, Moe and maybe Johnnie Jackson. Things could very well change by Saturday night as these guys make adjustments to try to move up a placing or two.
The show is not over. Definitely not. Many things could change. Wolf, for instance, might load up on carbs and look like a different bodybuilder. Jay might come in a bit sharper again too just to solidify things

pre-contest you tubes

Here is a supplementation plan that will help you build a solid base of lean, feminine muscle, and help to trim the excess fat. Learn more.

One caveat here; I know you're probably all super eager to get results quickly, and this section WILL help with your goals, however, no supplement in the world can take the place of hard work, strict training and dedication to diet. So please use these cautiously and only after you've developed solid habits that will lead you to your goals.
1. Branched Chain Amino Acids:
During exercise, Branched Chain Amino Acid (BCAA) oxidation, especially leucine, is increased. In order to meet the increased demand for BCAA during exercise the body breaks down muscle tissue to supply additional BCAA - this is not good!
Related BCAA Articles:
BCAA's & Glutamine Metabolism. - By Derek Beast Charlebois
BCAA's: More Than Just Amino Acids? - By Derek Beast Charlebois
The Importance Of BCAA's! - By Mike Hajoway
Other BCAA Articles...
By supplying the body with extra BCAAs during exercise, one can meet the increased demand for amino acids without breaking down muscle tissue to supply the needed BCAAs. Thus, supplementation with BCAAs has been used to enhance sports performance and recovery, meaning you can go harder and longer in the gym, without experiencing catabolic effects.
Click To Enlarge. You Can Go Harder & Longer In The Gym.
2. Yohimbine HCL/Yohimbe:
It's hard to describe what Yohimbe does without going into scientific technicalities, but I'll try my best. Yohimbe inhibits the action of the alpha2 receptor. By blocking the alpha2 receptor with Yohimbine, the action of the alpha receptors is reduced and fatty acid liberation is increased.
Yohimbine has been shown to increase fat loss by increasing the amount of fat mobilization and oxidation and blood flow to adipose tissue due. So Yohimbine addresses two of the stubborn fat issues we are trying to correct: alpha2 receptor action and blood flow. Yohimbine is good for women trying to increase fat loss in stubborn areas like buttocks, hips and thighs.
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3. Soy Protein:
Soy protein is generally very low in or free of fat, cholesterol, and lactose. The anabolic isoflavones in soy (genistein and daidzein), not only have exhibited effects as powerful antioxidants, but have been shown to exhibit positive health benefits especially for women.
It's valuable constituents include saponins, phytosterols, and isoflavones. This is one of the best things about soy protein! Saponins support a healthy immune system. The anabolic isoflavones in soy (genistein and daidzein), not only have exhibited effects as powerful antioxidants, but have also been shown to exhibit positive health benefits.
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Soy: A Bodybuilder's Friend Or Foe? While you may not be hungry first thing in the morning, forcing yourself to eat or drink something is one of the most beneficial things you can do...
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4. Thermogenics:
Thermogenesis, the burning of adipose tissue, is activated by a few different mechanisms; including supplements, nutrition, exercise, and exposure to cold. Two types of diet supplements now generally available, combined with a diet and exercise program, may be able to help you trim those stubborn pounds.
The first type of supplement, called thermogenesis, which boosts your metabolic rate, causing your body to burn calories faster plus curb the appetite. The second class, lipotropic substances, aid the body in fat mobilization, causing greater utilization of stored fat.
Although it's well known that the way to lose weight is to expend more calories than you take in, supplements may be able to help you burn off extra calories.
Click To Enlarge. Burn Off Those Extra Calories!
5. Women's Multivitamin:
Consistent use of multivitamins and other key supplements can promote good health and help prevent disease.
A report from the Council for Responsible Nutrition (CRN) found that ongoing use of multivitamins (preferably with minerals) and other single-nutrient supplements (like calcium or folic acid) demonstrated quantifiable positive impact in areas ranging from strengthening the immune system of highly-vulnerable elderly patients, to drastically reducing the risk of neural tube birth defects such as spina bifida.
What Is Spina Bifida? Spina bifida (Latin: "split spine") is a developmental birth defect involving the neural tube: incomplete closure of the embryonic neural tube results in an incompletely formed spinal cord. In addition, the vertebrae overlying the open portion of the spinal cord do not fully form and remain unfused and open. This allows the abnormal portion of the spinal cord to protrude through the opening in the bones.
There may or may not be a fluid filled sac surrounding the open spinal cord. Other neural tube defects include anencephaly, a condition in which the portion of the neural tube which will become the cerebrum does not close, and encephalocele, which results when other parts of the brain remain unfused.
[ en.wikipedia.org/wiki/Spina_bifida ]
The difference between a "normal" and a women's multi is that a women's typically has more iron, calcium and Vitamin D. We need more iron because when "that time of the month" roles around, we lose a lot of iron and hemoglobin in the blood, that needs to be replenished so we don't become iron deficient or anaemic.
We need more calcium because as we age, out bones get more brittle faster than men, so we need to make sure they stay health and strong. The vitamin D helps absorb the calcium.
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The Many Benefits Of Vitamin D. While there is evidence that excessive uv exposure is a risk for skin cancer, there is an equal risk in a lack of exposure. Are you getting enough sunlight?