We are fortunate to be recognized by Cambodia Bodybuilding & Fitness Federation.
on 30th July 2011
at Inter Continental Hotel Phnom Penh.
By Mr. Raz (Rasmey Sokmongkol)
President/Treasurer.
Sunday, July 31, 2011
Thursday, July 28, 2011
Monday, July 25, 2011
PowerLifting of the Week 23/07/2011 (Mr. Long) Quads
He is doing Quads for 160kg! Always best at leg!
All Leg Competitors
Sunday, July 24, 2011
A day in Phnom Penh With Master Bodybuilding Class!
I was lucky to meet and take pictures with Mr. Sao and Mr. Narin at one local gym near sisowat highschool.
They show me how to pose properly with new technique.
Many thanks to both of them.
Back double biceps
Front Pose
Double Biceps
Back double biceps again with Mr. Narin
Abs & Thigh
Front lats
Back Lats
Triceps
Crabs!
Front double again!
Arnold Style
Crabs with wrinkles!....
Thursday, July 21, 2011
Sunday, July 17, 2011
Thursday, July 14, 2011
10 ESSENTIAL MUSCLE MASS GAINING TIPS
1. Weight Train
Weight training involves the use of equipment that enables variable resistance. This resistance can come in the form of "free weights" like barbells and dumbbells, machines that use cables or pulleys to help you lift the weight and bodyweight exercises like pull-ups or dips.
For anyone trying to gain muscle, several things must be done. One is to train with heavy weights. Using an appropriate weight, you should only be able to do 4-8 reps. Using heavy weights and low reps puts your muscles and nervous system under much more stress, stimulating more muscle fibers, which will cause rapid muscle growth.
For maximum muscle gain, the focus of your workouts should consist of free weight exercises. Not machines or bodyweight exercises. This is not to say that you should not use machines or bodyweight exercises, but they should not be the focus of your training.
2. Eat More Calories
The most important thing that I cannot emphasize is that you need to eat to gain weight. You need to eat like you've never eaten before. If you are not eating enough calories, you will NEVER gain weight, no matter what you do. In order to build new muscle, you must eat more calories than your body burns off, creating what is called a caloric surplus. To gain mass, you should strive to eat around 18-20 times your bodyweight in calories. The extra calories will be used by your body to repair muscle tissue that is damaged during the heavy workouts, and to build new muscle.
Now, when I say eat, I do not mean just anything. All calories are not created equal. In other words, some types of calories are not equal to others for gaining muscle. For example, if I said that you need to eat 2,000 calories per day to gain weight, and you eat 4 bags of potato chips each day, do you think you would gain muscle? Not likely. The majority of your weight would be fat. Why? Because potato chips, like most processed junk food, contains empty, totally nutritionless calories. These foods do not provide you with the correct nutrient breakdown essential for gaining muscle.
3. Eat More Protein
Without protein, your body will not be able to build new muscle. Years ago, a higher carbohydrate and lower fat diet was the rage, recommended by professional bodybuilders and trainers. They claimed that this was the only way to eat for muscle gain. Unfortunately, the only people gaining muscle on that type of diet were a genetically gifted few. The rest just got fat.
Carbs serve mainly as energy for the body, while protein provides the necessary amino acids to build and repair muscle. For muscle growth, carbohydrates are not as essential as protein and fats. High quality protein, which the body breaks down into amino acids, should be the center point of all your meals. There are many studies that show intense exercise increases demand for amino acids, which support muscle repair and growth. To build muscle, you should try to get at least 1g of protein per pound of bodyweight.
Whether you believe it or not, the fact is: High protein diets build more muscle when incorporated with intense training. Low protein diets do not. Period. Only protein can build muscle. Carbohydrates and fat cannot.
4. Eat More Often
To gain weight, you will be eating a large amount of calories. Unfortunately, your body can only assimilate a certain number of calories at each meal. For our purposes, eating three meals per day is not beneficial. If you had to eat 3,000 calories per day, then you would end up eating 1,000 calories at each meal. The average person can only use a portion of those calories. The excess will be stored as fat or removed from the body.
To enable your body to actually assimilate and use the 3,000 calories you will ingest, you have to reduce your meal size and increase your meal frequency. Splitting your calories into smaller, more frequent portions will enable food absorption and utilization of nutrients . I always eat six meals each day, evenly spaced out at three-hour intervals.
My goal is to provide my body with constant nourishment throughout the day. So if it typically takes about 2.5 hours to digest most meals, want to be eating another meal just as my last meal is leaving my stomach. I do this because my body is constantly in need of nutrients to repair itself. I do a lot of damage during my workouts and completely stress my system. My body is trying to "adapt to the stress," but in order to do this, it needs consistent fuel.
If I ate only three meals per day, then my body would be without nutrients for about six hours between each of those meals! This is unacceptable for skinny guys. Without food, your body will quickly begin to breakdown muscle tissue for energy.
5. Eat More Fat
If you want to gain muscle mass, you must eat enough dietary fat. Dietary fats play an essential role in hormone production, which in turn is responsible for growth and strength increases. I have never gained muscle on a low fat diet, though many people still believe that eating fat makes you fat. This is absolutely false. In fact, there is a very popular muscle gain diet that been around for years, called the "Anabolic Diet" that requires you to eat only fat! Butter, bacon, and heavy cream are all on the menu. Though quite extreme, this diet does work.
Most people are overweight because of a diet high in simple carbohydrates, not from eating fats. If your diet is too low in fat, your body will actually make a point to store any fat it gets, because it doesn't know when it will get more. A low-fat diet will also lower testosterone levels, something we do not want when trying to gain weight. Studies have shown that dietary fat has a direct relationship with testosterone production. An increase in dietary fat intake seems to bring on an increase in testosterone levels. The inverse is also true. A decrease in dietary fat intake is usually accompanied by a decrease in free testosterone levels.
However, you don't want to increase your intake of saturated fats. Saturated fats are what cause disease and coronary problems. Though you will always have some saturated fats in your diet, your main focus should be to increase your intake of Essential Fatty Acids (EFAs).
EFAs are unsaturated fats that are necessary for thousands of biological functions throughout the body. Because they cannot be manufactured by the body, the must be provided by your diet. These fatty acids not only help increase testosterone production, but they also aid in the prevention of muscle breakdown, help to increase your HDL level (good cholesterol) and assist in hormone production. To get your recommended amount of EFA's, I recommend supplementing your diet with either Udo's Perfect Oil Blend (which combines omega- and omega-6), or Cold-Pressed Flaxseed oil (which is mostly omega-3).
6. Drink More Water
To make sure that your muscles stay hydrated, you must drink plenty of water. Dehydration can happen easily if you train hard. A dehydrated muscle, takes longer to repair itself than one sufficiently hydrated.
Drinking a sufficient amount of water not only increases your vascularity (more visible veins), but it will also help to quickly remove toxins from the body. Protein generates metabolic waste products that must be dissolved in water. Without enough water, the kidneys cannot efficiently remove these wastes.
7. Take a Multi-Vitamin
There are many supplements and specific muscle gain enhancing products that I recommend using in my book, but I have to remember that this is only the 10 most important elements of a successful mass program. So, I have to keep this brief and to the point. All of the other products will help, but they are not essential. So, I will only touch on two vitamins supplements: Multi-Vitamins and Antioxidants.
If you want to gain muscle, you must make sure that you are not deficient in any vitamin, mineral or trace element that your body needs. I know many people are going to disagree with me, but I believe that in this day, we absolutely need to supplement our diet with vitamins and minerals. I know that those who are against using vitamins are going to say that if we "just eat a balanced diet. . . ", You know the rest.
Well first, eating a balanced diet is easier said than done. America is the most overweight country in the world. Most people don't even know what a "balanced" diet is. Balanced with what Experts will continue to spout, "eat a balanced diet," while Americans feast on nutritionless fast food and sugar.
8. Take Antioxidants
An antioxidant like Vitamins A, C, E, Glutathione, Glutamine, and Selenium are essential in preventing free radical damage, which is accelerated after the heavy trauma of weight training. Antioxidants protect other substances by being oxidized themselves. Here's a good antioxidant blend that I also use.
9. Rest More Often
Rest is the most overlooked "skinny-guy secret." If you don't rest, you won't grow. Your body does not build muscle in the gym, it builds muscle while resting!
The key to successfully gaining weight is eating enough calories, training hard and then resting. No diet adjustments will make up for lack of rest. If you train hard in the gym, then you should be resting your muscles as much as possible. If you do not give them time to rest and repair, you will not grow. Period.
10. Be Consistent
The secret to gaining muscle mass fast - CONSISTENCY.
You can have the best diet, the best training schedule, join the best gym that has the best equipment, but without consistency it's all worthless
Saturday, July 9, 2011
Tuesday, July 5, 2011
Stan Mcquay, Training routine and diet!
TRAINING TIPS
LEGS
- He likes to train his legs to failure (sometimes by immediately jumping to a leg machine that works the muscle from a different angle) once a month
- Leg extension machine is good, don’t mind those who say don’t do it, just do it safely
ROUTINE DESIGN
- Use both Compound and Isolation movements, it’s all good
- Work most body parts twice a week – heavy for low reps on workout 1 and high volume super setting for workout 2
- He likes doing Push-Pull movements
- Start your workout with your weak body parts
- High reps doesn’t work. Your muscles need weighted resistance to grow.
- Lift heavy but don’t lift super heavy, rather concentrate on strict form, good technique, slower movements and really feel the muscle
ARMS
- For Biceps, he’ll do a Chest/Biceps day and a Triceps/Biceps day (Biceps worked 2 days a week)
- Stan skips Forearms – they get worked a lot in other exercises
SHOULDERS
- He has a Shoulders/Traps day (but be careful they are prone to injury)
- Dumbbell Raises – Front, Lateral, and Rear (rows) are most important for Delts. Military/Dumbbell press are not so desirable because Stan does a lot of Chest Presses.
ABS
- If you do abs with weight they get too bulky but do them with weights when you first start out. After they are developed well work ‘em for reps only.
- He does abs at least 3 days a week, you can get away with just 2 movements at the end of your workout.
CHEST
- Don’t work your chest too much, it will pull your shoulders forward and it doesn’t look good.
- He doesn’t bench because it doesn’t hit the chest muscle directly enough, it can also cause shoulder injuries.
BACK
- Pull-ups and Pull-downs are important for Back training
———-
DIET
- How well you do on your diet and what you eat accounts for 75-80% of how you’re gonna look
- Timing is everything with diet. Just ensuring that I’m consuming different proteins and different carbohydrates at different times of the day.
- In general straight after cardio (before breakfast) I would have two scoops of whey protein then wait 45 minutes before having my first meal of the day.
- In general in the off-season I’m getting about five meals a day with around two to three shakes. Come contest time I’m getting in around ten meals. Call me crazy but that’s all I have ever known – eating every two and half to three hours.
———-
CARDIO
- When cutting do cardio right out of bed – you’ll drop body fat real fast. Add another 20-40 minutes after your workout if needed.
ROUTINES
SPLIT
MONDAY Quads, one hamstring exercise, abs and calves
TUESDAY Chest
WEDNESDAY Back, abs and calves
THURSDAY Hams and one quad exercise
FRIDAY Shoulders, traps, abs and calves
SATURDAY Biceps and triceps
SUNDAY Off
CHEST ROUTINE
Incline BB press 5 x 8-10 / Incline DB Press 3 x 6-8 / Incline DB Fly 3 x 12 / Cable Crossover 21′s 7 x 3 / Decline DB Press 3 x 12
ANOTHER CHEST ROUTINE
Incline dumbbell presses 4 X 15 / Decline hammer presses 4 X 15 / Smith machine chest presses 4 X 15 / Dumbbell flyes 4 X 15 / Cable crossovers 4 X 15
AB ROUTINE
Hanging Leg Raise 4 X 20 / Crunch 4 X 20-30 / V-Up on Bench 3 X 20-30 / Standing Oblique Cable Crunch 3 X 20 per side
BICEP ROUTINE
Drag curls with EZ-curl bar 4 X 15 / Incline dumbbell curls 4 X 15 / Hammer Strength preacher curls 4 X 15 / Concentration curls 4 X 15
TRICEP ROUTINE
Rope pushdowns 4 X 15 / Overhead cable extensions 4 X 15 / Lying triceps extensions 4 X 15 / Seated machine dips 4 X 15
LEG ROUTINE
Leg extensions 4 X 15 / Leg presses 4 X 15 / Inverted leg presses 4 X 15 / Hack squats 4 X 15 / Reverse hack squats 4 X 15
Leg extensions 4 X 15 / Leg presses 4 X 15 / Inverted leg presses 4 X 15 / Hack squats 4 X 15 / Reverse hack squats 4 X 15
Saturday, July 2, 2011
1st Power Lifting Contest! 3/07/2011
12 participants for the contest! The contest divided into 3 round, First round all competitors lift their own weight for 20 reps of Bench Press, The second round is adding 10kg more, and the Third round add another 10kg more.
The runner up, The Trainer, and the powerlifter of the week
Muscle comparing!
The competitors with the owner prepare for some photo shoots!
Friday, July 1, 2011
DAILY PROTEIN INTAKE - LIST OF PROTEIN FOODS
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