Bodybuilding competitions


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Bodybuilding competitions are mentally and physically challenging, just like any other sport. To be the best, you have to improve every year in order to defeat anyone who is trying to catch up to you. Such physical improvements take dedication and focus; you need to be committed to the goal. However, before you even think about preparing for annual competitions, you need to first know what you’re getting yourself into.

What is bodybuilding

If you’ve ever seen pictures on the internet of outrageously buff men who have no traces of fat, just muscle, then it was probably a bodybuilder. And the pictures of women with a masculine body? Bodybuilding.

Bodybuilding competitions allow you to gain the most amount of muscles a human could possibly handle. The bonus is making money for it. In 1974, Arnold Schwarzenegger won $1000 in the Mr Olympia competition. This value increased throughout the years as Phil Heath claimed the Mr Olympia title last year and won $250 000.

Who can be part of a bodybuilding competition

Similarly to all sports, the training in between bodybuilding competitions means that bodybuilding has to be your way of life. It has to be a lifestyle. Therefore, these competitions are only suitable for those who live that lifestyle already.

For Mr Olympia, you have to have proven yourself to be the best out of the best in order to make it to Mr Olympia. The following is the criteria to be part of the Mr Olympia competition:

  • Have to be part of the top 4 in all Olympia divisions

  • Have to be part of the top 3 in all Arnold Classic divisions

  • Have to be part of the top 2 in all New York Pro divisions

  • 1st place at all other competitions including the Amateurs World Championship Competition

Popularity of bodybuilding competitions

Bodybuilding competitions attract people from all over the world which proves how far and wide the bodybuilding community stretches across the globe. Arnold Classic Europe is an example of global acceptance as they are confident that they’ll be expanding to South America soon.

Duration and time of bodybuilding competitions

Bodybuilding competitions tend to last for 3 days. For example, this year the Arnold Classic Europe will be running from the 26th to the 28th of September.

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lifting weights

Quick Bodybuilding Tips


Here are some great quick and easy bodybuilding tips that will give you results faster.

Lifting More Weights

One thing that will make the biggest difference to your muscle gain is if you are able to add more weight to the bar.

Over the course of a few months you need to be adding more weight and lifting more weight.

A great bodybuilding workout should include the lifting of heavier and heavier weights. If you have added as much weight as you can then you can start to look at supersets, drop sets and so on, this gives you the ability to add more weight later on.

One Rep Short of Failurerep

The second thing that you need to look in bodybuilding is the rule on failure. There are some that believe you have to lift to failure for every set so that you can build muscle.

It is true that you need to push the muscles past their own comfort level, but it can cause issues when you are lifting to failure every time.

Your central nervous system will fatigue for instance and you will not have the energy to do another exercise.

You will want to do a few exercises in each of your workouts, so aim to go one or two reps short of failure.

You will still be pushing your body hard and working on the intensity that is needed to build muscle, but it won’t destroy you.

Work Two Muscles Groups at Once

You need to focus on compound exercises in bodybuilding. You will have a limited time to workout so rather focus 80% of it on working at least two muscle groups.

Attention to your Body Before and After a Workout

You need to give your body fuel before and after your bodybuilding workout. You need to make sure that you fulfilling the amino acids your body uses to create new muscle mass and you have to have carbohydrates that will give you energy to create new muscle tissue.

Change It

If you feel that you are not gaining any more muscle from your bodybuilding workout then you have hit a plateau. You can avoid this by changing just one thing in your workout program every week.


Also don’t forget that rest is important and you need time to recover. Your body needs time to recuperate before you go back to the gym.

push ups

Bodybuilding Exercises for Muscle Building


As a bodybuilder one of your goals will be to build muscle and there are bodybuilding exercises that you will need to master in order to maximise your muscle building.


Lunges are the best leg developer. There is a lot of balance involved in order to execute the lunge and it then provides the highest amount of muscle stimulation to the lower body. Lunges are also versatile because if you press with the ball of your foot you will emphasize quadriceps stimulation and if you press with the heel you will emphasize glute/hamstring stimulation.


Another great leg developer is squats and it is also an overall body developer. When a squat is done with a bar on the back you will literally use every muscle in the body so that you can perform this exercise.

You can add dumbbells, a barbell and even a weight belt with squats. There also various stances you can use. The close stance will work the outer thighs, the medium stance will use all of the quadriceps equally and the wide stance will use the inner thighs.

Wide Grip Pull Up to Front

Wide grip pull ups to front will get you a wider back. This is the best exercise to create a back width and thickness. It is best to perform this to the front as to the back is hard on the rotator cuff.

You can change the width of the grip so that you can affect slightly different back muscles. A medium grip will require your hands to be spaced out a distance equal to your shoulder width and for a close grip the distance will need to be smaller than your shoulder width.

Close Grip Chins

A great exercise for either the back or the biceps is close grip chin ups that are performed with the palms of the hands facing you.

If you want to emphasize the back then it is important that you lean back and stick your chest out. Performing the exercise with the torso straight will emphasize the biceps.

Push Ups

The push up is another great exercise and when it is performed correctly it can produce more stimulation then even the bench press.

You can use a weight vest with a push up or have a partner slightly push you down to intensify it. You can change the exercise up by placing your feet on a raised platform and also place your hands closer together to target the triceps and inner chest more.


A Mum that Suffers with MS Defies the Odds


When a diagnosis of Multiple Sclerosis is given it can often be depressing and debilitating, but one woman got inspired by it.

wendy bordewisch

In Maryland alone there are about 10 000 people who are living with multiple sclerosis, which is a disease where the immune system attacks the central nervous system. The cause of MS is unknown and it is an unpredictable disease. Those who suffer from MS can experience different symptoms from numbness to paralysis.

Taking on a workout and bodybuilding is not an activity that you would expect from someone suffering from MS. Wendy Bordewisch defies the odds and is often at the Evolutions Gym in Annapolis where she is undergoing cardio and weight workouts. She is at the gym at least four days a week.

Wendy who is a mum of young children was terrified to learn that she had MS.

She said that the aim of MS is stop you moving and it was devastating to see this happen to others. She also said that this was her first vision that MS could stop her from moving.

Wendy though has not stopped moving. She wanted to ensure that she could do everything that she could to take care of herself and that included entering a bodybuilding competition.

She said that at the time she was a mother of two and had this unpredictable disease and thought where she could take this.

It became the first trophy that she has ever earned in her life.

Since then, Wendy has managed to check bodybuilding off her list, but not her passion for physical activity. She now has her sights on raising money for a cure through the Walk MS which is an event that she finds valuable to her body and mind.

There are plenty of walks in aid of MS every year and there are several coming up over the state. If you want to help you can find the closet one to you and start walking.

Bordewisch will be attending the walk in Annapolis with her team of 200 people.

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Protein Lava Cake Recipe for Valentine’s Day


This Valentine’s Day why not show some love with a delicious protein chocolate lava cake seen on the Protein Chef. This is a delicious and gooey lava cake which is lower in calories, higher in protein, gluten free and is full of nutritional goodness.

Here is the recipe for this delicious protein lava cake that you can serve as a wonderful desert or serve it in bed for a delicious and romantic treat.

lava cake


  • ½ cup of chocolate whey protein powder
  • 3tbsp of cocoa powder
  • 2tbsp of coconut oil
  • ¼ cup of oats
  • 1 large egg
  • ¼ cup of almond or coconut milk
  • 2 to 3tbsp crystallized coconut nectar or plain coconut sugar


  1. Blend all the ingredients together with a food processor or handheld blender until you get a creamy batter.
  2. Pour the mix into two silicone baking pods or regular soufflé dishes. If you choose a soufflé dishes you will need to butter them so that the mix does not stick.
  3. You will need to cook your mix at 180 degrees Celsius for 4 minutes. You want the top to be cooked but the centre needs to be gooey. Check your cakes after three minutes to gauge them.
  4. Once they are ready, carefully remove them from the mold and turn them upside down on a plate
  5. Top your lava cakes with strawberries, cream, MCT powder or just enjoy them on their own.

Supplements that you shouldn’t Skip


The market is swamped with products that will help you to lose weight and gain muscle, but it can be confusing as to what to look for. Obviously though you will need to firstly have a healthy diet combined with cardio and various weight training exercises.

Here are some supplements that will complement your efforts and should be considered.


Branched Chain Amino Acids

If you suffer from muscle soreness and fatigue, but aren’t seeing the weight loss that you want then you should consider taking BCAAs. BCAAs have been proven to reduce muscle soreness when taken before and after a workout.


Creatine will help you in your quest to build strength and lean muscle mass. You should only take creatine though in small doses though and the recommended dosage is three grams a day. It has been studied that insulin like growth factor -1 which known for its production of anabolic effects in adults was increased by more than 20% in participants taking a creatine supplement when performing resistance training exercises.

Protein Bars and Powders

Any expert will tell you how important it is to have protein before and after a workout in order to stimulate muscle growth. However, it can be quite difficult to schedule protein around workouts which is why you can get protein supplements in the form of powders and nutrition bars.

Conjugated Linoleic Acid

Conjugated Linolic Acid contains omega fatty acids which are known as the good fat which has been found to help you lose fat and also have a positive impact in preserving your muscle tissue.


If you are feeling rundown and even sick from all the training then an Italian research indicates that glutamine might be able to help. It was shown that glutamine could have a positive impact on the reduction of inflammation and infection and could help stimulate muscle growth. According to a Scottish study glutamine regulates glycogen in your body and can then boost levels which results in an enhanced performance and muscle growth.


Working out can take a lot out of you and cause a loss of vitamins that you need in order to sustain yourself. Multivitamins will help you to regulate that loss.

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Best Supplements to Help Build Muscle


If you are looking to build muscle there are some supplements that you can try to help you gain faster. Source:

muscle supllements

Best Supplements


Creatine is actually already in our bodies and muscle cells and is mainly around the skeletal muscle tissues where about 95% of the body’s Creatine supply lies and the remainder is dispersed throughout our bodies

Creatine monohydrate is a reproduction of this natural metabolite and is used as a dietary supplement. It can be used for cellular energy production and modulation.

Benefits of Creatine Supplement

  • Promotion of lean muscle tissue
  • Increased muscle cell volume
  • Increased glycogen synthesis
  • Increase high intensity muscle performance
  • Faster recovery after workout

Creatine is preferred for weight training and bodybuilding because of how quickly lean muscle mass is built. It is also easy to stop taking Creatine as it is naturally produced in the body. In about 3 to 4 weeks the Creatine levels in the body go back to normal.

It is recommended taking about 5 to 10 grams of Creatine. Half should be taken with your pre-workout meal and the other half in a post workout shake.

Beta Alanine

Beta Alanine is a naturally occurring non-essential amino acid that is transferred into the body through foods that are high in protein like poultry. Beta Alanine is a performance enhancer as it is able to increase the ability of intra muscular levels of carnosine. The increase in beta alanine through supplement shows that carnosine levels are raised by over 60% in just 4 weeks.

This is important because during high intensity exercise large amounts of hydrogen is built up and causes our pH levels to drop. In essence we become more acidic which can cause fatigue, a decrease in muscle performance and also shuts down our neural drive which can then cause muscle failure.

A bodybuilder is then able to maintain levels of carnosine with a Beta Alanine supplement and delay the build-up of hydrogen and muscle fatigue and failure.


  • Improved force output
  • Elevated performance
  • Reduced fatigue
  • Improved body composition
  • Enhanced performance for athletes regardless of intensity or duration
  • Works synergistically with Creatine

It is recommended to take 2 to 3 grams before a workout and another 2 to 3 grams after a workout.

Whey Protein

Bodybuilders and trainers are able to improve their performance and lean muscle gain through the consumption of whey protein shakes or supplements. You are able to gain a high amount of protein as well as calcium, magnesium and various other minerals from whey protein when in a liquid form.

Whey should be taken before and after a workout so that muscle recovery and restoration is improved.


  • Easily digested
  • Can be consumed by lactose intolerant people. (read label carefully)
  • Improved muscle repair
  • Natural appetite suppressant
  • Contains amino acids
  • Improves metabolism

It is recommended to take 30 to 40 grams of whey protein at a time. It is best to take it before and after a workout.





The IFBB is the International Federation of Bodybuilding and fitness, which was founded in 1946 in Montreal by the brothers Ben and Joe Weider.

The IFBB would grow over the next 66 years to include National Federations from 184 countries. Ben Weider resigned from as the IFBB president in 2006 and Dr. Rafael Santonja from Spain became president in 2010.

The IFBB became a member of the General Association of International Sports Federation which is now called the Sport Accord in 1971. It is also affiliated with the International Council of Sport Science and Physical Education, The World Games, the International Pierre de Coubertin Committee and the International Council of Coach Education. It is also recognised by the Supreme council for Sport in Africa, the Association of Pan American Sport Federations as well as 90 National Olympic Committees. The IFBB also participates in various Regional Games that are acknowledged by the International Olympic Committee, the Central American Games, the Arab Games, the African Games and the South Americans Games.

The IFBB promotes a healthy and fit lifestyle and discourages the use of alcohol, drugs and tobacco.

The competitions that the IFBB host at the World Championships level for Juniors, Seniors and Masters in Men and Women Bodybuilding, Men’s classic Bodybuilding, Men’s and Women’s Fitness, Athletic fitness and Women’s Body Fitness.

The IFBB has produced bodybuilding icons and stars including Lou Ferringo and Arnold Schwarzenegger.

IFBB Facts

  • The IFBB hosts competitions in the eight competitive sports those being men’s bodybuilding, women’s bodybuilding, men’s fitness, women’s fitness, men´s athletic fitness, women´s athletic fitness, men’s classic bodybuilding, women’s body-fitness and women’s bikini.
  • The IFBB organises more than 1000 local, national, regional, continental and world championships each year.
  • Over 100 million people frequently train in gyms and fitness centres in 6 continents.
  • The IFBB website receives 15 million hits over 10 countries throughout the world.

IFBB Competitions

There are seven different sub-divisions in the IFBB for the different competitors. These sub divisions are then divided into 21 contests throughout the year.

The IFBB season begins with the FLEX Pro Championships and finishes with the Pro Florida Championships.


Tips for Your First Bodybuilding Show


If you are interested in entering a bodybuilding show then you will need to know what it takes before you embark in a bodybuilding show.

Here are some tips from, which you can follow for your first bodybuilding show.

Tips for your First Bodybuilding Show


  1. Go to a Show

It’s all well sitting at home and seeing a bodybuilding show and thinking that you want to do it, but you should go to a bodybuilding show before you decide to take the plunge and go on stage yourself.

By attending a bodybuilding show, you will become familiar with how they are run, judged and what it takes to show confidence on stage.

  1. Commitment

If you believe that you are able to handle the spotlight, then you need to decide if you will be able to handle the commitment that it takes. When it comes to competing in a bodybuilding show there is no room for slacking off. You need to be able to commit at minimum 12 weeks for contest preparation and in most cases you should actually plan for 20 or more weeks.

  1. Diet

When it comes to diet it’s not so much about what you eat but the macronutrients that you are consuming, those are your carbohydrates, fat, proteins and such. You need to know what macronutrients are entering into your body and the quantity. If you hit the desired number of each of the macronutrients then you will be able to reach your goal physique.

Each macronutrient has a caloric value those being:

  • Carbohydrates – 4 calories
  • Fat – 9 calories
  • Protein – 4 calories

A simple macronutrient breakdown would be:

  • Carbohydrates – 300 (1200 calories)
  • Fat – 50 (450 calories)
  • Protein – 200 (800 calories)

If you are unsure how to set your macronutrients, then you can contact a contest preparation coach.

  1. The Workout

During your contest preparation you should train the same way that you always have. If the way that you have been training shows the results that you want, then there is no need to change the way you train. A progressive overload in contest prep for a bodybuilding competition will aid in the maintaining of your muscle for as long as you can.

  1. Competition Choice

You will need to decide on the organization that you would like to compete in. there are many organisations to choose from whether you are interested in the natural bodybuilder and the equipped bodybuilder. You can do some research on the various organisations a see which of them best supports your views and beliefs on bodybuilding.

Once you have chosen your organization, you will then need to decide on the show you would like to enter. You can choose a local show so that your friends and family can support you and you can choose to compete in multiple shows to gain experience and to showcase what you have accomplished.

  1. Posing

Once you have chosen the organization, you should have a look at what their posing guidelines are. You will need to become familiar with the posing call outs so you know what you are doing when you are on stage.

You should then practice all the poses so you can impress the judges.


Richest Bodybuilders


Bodybuilding doesn’t mean just having a good set of abs and chilling at the gym, there is a whole lot more to it than just looking good, so much so there are some rich bodybuilders out there.

Bodybuilding involves years of training and investment from gruelling exercise routines to extremely strict dieting. Here are some of the richest bodybuilders out there and why these pros are great.

1. Arnold Schwarzenegger


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At the top of the richest bodybuilders is obviously Arnold Schwarzenegger worth $300 Million.

He was able to make his name in bodybuilding, but he was also able to make his way into the public’s hearts and became a well-loved and known celebrity in his own right.

Arnold Schwarzenegger is an Austrian-American bodybuilder, model, actor, politician and businessman that have a net worth of about $300 million.

His bodybuilding career started in 1960 when he was taken to the local gym by his soccer coach and lifted his first barbell. In 1965, Schwarzenegger won the Junior Mr. Europe Contest and only two years later he was the winner of Mr. Universe and the youngest to ever win the competition.

In 1970 he won his first Mr. Olympia where he then won another 6 more times and goes on to be a 7 time winner of this title. He was the face of bodybuilding throughout the world, but also became a hit in Hollywood and went on to land leading roles in action packed movies.

Now in his later life, Schwarzenegger turned to politics and became the 38th governor of California.

2. Rich Gaspari

Rich Gaspari was born in 1963 and is also known as ‘The Gragon Slayer’. In his career as a bodybuilder it is said that he was worth a massive $90 million. Even though Rich Gaspari has won fewer titles then others he was inducted into the IFBB Hall of Fame in 2004 and was a runner up three times at the Mr. Olympia.

In 1982 he won the Jersey Classic and a month later went on to win the NPC Junior Nationals in Union. In 1984 he won the lightweight class at the NPC Nationals. He also qualified in this year to become an IFBB pro by winning the IFBB World Championships.

The series of wins that he enjoyed quickly pushed him up the ladder and into the professional arena in 1985. He was at the peak of his bodybuilding career from 1986 to 1988, winning numerous titles internationally.

Gaspari created his own supplement called Gaspari Nutrition and this line includes the popular bodybuilding supplements ‘Size On’, ‘SuperPump’ and ‘IntraPro’.

3. Joe Weider

Joe Weider is a Canadian Bodybuilder and a legend throughout the world as well as an entrepreneur that has accumulated a net worth of $35 million.

Weider has been credited for his role in founding many bodybuilding competitions that include Mr. Olympia, Ms. Olympia and Master Olympia. He was also the co-founder of the International Federation of Bodybuilders and went on to publish well known bodybuilding and fitness magazines such as Men’s Fitness, Flex and Shape magazine.



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Preparing for a bodybuilding competition


Bodybuilding is a competitive activity that involves a contender mentally and physically pushing themselves to their limits. There is a lot that needs to be considered before entering a bodybuilding competition. To know information that will help you prepare and to know where to go to for the best competitions, here is all the information that you will need.

Top Bodybuilders of 2014

Arnold Schwarzenneger is one of the most known bodybuilders but there are contemporary champions whose story and methods may influence you to reach your fullest potential.

  1.  Dennis Wolf
  2. Shawn Rhoden
  3.  Ben Pakulski
  4. Cedric McMillan
  5.  Branch Warren

Top Bodybuilding Competitions of 2014

It should be your goal to enter these competitions as they are some of the best bodybuilding competitions:

  • Arnold Classic
  • IFBB Houston Pro
  • IFBB Titans Grand Prix
  • IFBB Pro Bikini
  • Los Angeles Fit Expo


Food is, of course, an important part of your bodybuilding journey. Food is the fuel to your body, therefore, it is a crucial driving force to get you where you want to be if you consume the right food. Top diet tips include:

  • Add buckwheat to your meals
  • Chia can be used as a replacement for eggs in baking and thickening puddings and smoothies.
  • Hummus and pita using chickpeas.
  • Peanut butter sandwich contains amino acids
  • Avoid artificial colourings, and sugar-free treats
  • Organic food is the right way to go, but do your research to see if it’s for you
  • Daily cups of green tea is advisable
  • Drink water before a meal
  • Eat chicken breast and oatmeal to burn fat
  • Replace white rice with brown rice
  • Add fish oils and egg whites in your diet
  • Consider fasting; research it and see if it is for you

Bodybuilding is not something you should jump right into. Be sure to research, prepare, and plan before undergoing the process of training for bodybuilding competition.