This video features a fascinating look into the strong man competitions and the various competitors fighting for the title of strongest man in the world.
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Jim Cordova is a world-ranked drug-free bodybuilder that demonstrates excellent intuitive wisdom in his workouts. In this video he details his secrets to massive delts and powerful healthy shoulders.
He sticks to the basic exercises when training shoulders and mixes a variety of factors, such as rep range, frequency, volume, and exercise order, just to subject the muscles to new forms of tension.
He starts most shoulder workouts with presses, though occasionally starts out with the side delts first. When performing presses, he sticks to the standard upright angle. High incline presses really hammer the delts as it’s a very natural movement. Generally, he does not lockout when performing presses but rather keeps the weight moving maintaining constant tension on the sweet spot of the muscle. This blasts the muscle and brings it to failure much earlier. He does this for many sets to failure. Keeping the weight moving subjects the muscle to even more stimulation than locking out or squeezing does and will cause you to fail much quicker.
Cordova might train his shoulders only once every two weeks during a power building phase. At other times when focused more on development and a good pump he will not go so heavy and workout shoulders twice a week.
A excellent overlooked exercise is the single armed upright row with a dumbbell. It’s an outstanding exercise for a great pump in the side delts. It’s also easier on the rotator cuff as there is less of a chance of shoulder impingement and is much more natural.
Jim Cordova claims that working the rotator cuffs has helped not only his shoulder training, but the training of every other part of his upper body as well. When using a lot of power and force in the major shoulder exercises, the major muscles tend to really assist in the functions that the rotator cuff would ordinarily perform. This in turn causes the rotator cuffs to weaken and atrophy. This puts you at jeopardy of tearing a rotator cuff muscle even during the most mundane tasks of daily life. To prevent this Cordova does 4 or 5 exercises for the rotator cuff muscles. He claims this has worked very well and that his shoulders feel much stronger then they did prior to rotator cuff training. Those tiny muscles need to be worked thoroughly just as the larger muscles do. Strengthening these tiny muscles will make you stronger in the all the core lifts which will allow you greater progress.
Six time Mr. Olympia Dorian Yates shows us a real mass building training routine. This is high-intensity training at its best. Typically, for each exercise there are two warm up sets to get the blood flowing and prevent injury, followed by one all out set at max intensity.
Nutritionally, Dorian recommends 1-1.5 grams of protein per pound of body weight. Generally, you will need about twice the amount of carbohydrates as proteins to ensure that the body uses the carbs for energy and the protein for tissue repair. If you don’t have enough carbs, proteins will then be used for energy. This is not only a more inefficient form of energy, but it robs the proteins of doing their muscle building work. If, however, you start gaining too much body fat, back down on your carb intake.
Complex carbohydrates are always best, except after a workout. Following a workout, simple carbohydrates are best for quickly restoring your energy stores and promoting an insulin spike. Don’t forget you still need to consume fats as well. A good ratio for fats is approximately 30% of your daily protein intake.
Episode 1 – Chest and Biceps
Episode 2 – Back
Episode 3 – Dorians Tips
Episode 4 – Delts and Triceps
Episode 5 – Legs
Pumping Iron is a 1977 docudrama about the world of bodybuilding focusing on the 1975 IFBB Mr. Universe and Mr. Olympia competitions. Pumping Iron documents the “The Golden Age” of bodybuilding, a time when competitors still looked like Greek gods with perfect mass, size, symmetry, and definition. Shot during the 100 days leading up to the Mr. Universe and Mr. Olympia competitions and during the competitions themselves, the film focuses largely on Arnold Schwarzenegger and his competitors, Lou Ferrigno and Franco Columbu, but also includes plenty of appearances of Mike Katz, Ken Waller, Ed Corney, Serge Nubret, and other famous bodybuilders of the era.
This film propelled Arnold Schwarzenegger into the public spotlight and finally gained him a real notoriety outside of bodybuilding circles. Arnold had already won the Mr. Olympia title six times in a row and this film documents his training for his seventh victory before planning to retire and pursue his acting career.
The documentary was co-directed by Robert Fiore and George Butler.
Watch the entire Pumping Iron movie online for free!
The highly processed modern American diet has generated an onslaught of degenerative diseases. Cancers plague the world like never before and modern medicine is virtually worthless in combating it. In truth, degenerative diseases and cancers need not exist. The can be completely prevented and even cured by following a health plant based diet. Follow along as a teenage boy discovers some startling truths about health and the medical establishment.