Using the 5x5 System to Build Muscle

The 5x5 system is one of the oldest muscle building programs in the book and has stuck around forever. 5x5 is good and 5x5 is bad; it just depends on the situation. There are a few ways that the 5x5 muscle building system is implemented.

The first way that people use the 5x5 system to build muscle is that they warm up to a weight and then stick with that weight for five sets of five. So you need to choose a weight that you can handle for that many sets. In essence, the fifth set will be the only set that is quite difficult. This is a decent method to build muscle but largely a waste of time for anyone but a beginner. There is too much volume at an intensity that is too low building muscle. For beginners and early intermediates, I think the 5x5 system is a good one. When you are neurologically inefficient, you seem to respond better to a few more repeated efforts. I still don’t know if five sets are really necessary though; 3x5 is probably better in most cases.

The next way people employ the 5x5 system in an attempt to build muscle is by starting with a heavy weight that they can barely get five reps with and then lowering the weight with each significant set. Again, I think this is too much. The only set that was worth doing was the first and maybe the second. This is not the optimal way to build muscle.

The third way I have seen this system employed to build muscle is to work up to a heavy weight that you can barely get five with and then keeping that weight for the next four sets, no matter how many reps you get. Progression is made each week by trying to get more reps in the subsequent sets. This is a favorite of one particular egomaniacal strength coach and like everything else he recommends, is total crap.

The last way that the 5x5 system is used to build muscle is by doing five increasingly heavier sets so that only your last set is tough. Basically the other sets are warm ups so you are really just warming up to a five rep max or very close to it. If this is the case, it’s really 1x5 and not 5x5. It’s a bit of a misnomer. But if I had to pick one, this would be the best method.

Working up to a five rep max and then a down set at 90% of your best is an even better option for building muscle. Or you could do a very heavy set of five but leave a little something in the tank and then go for broke on the second set. There is some evidence which shows that this second option may even be the better choice simply because the body may not function optimally during the first heavy set. This is due to the laws of homeostasis and various things of this nature. The first set causes shock and certain protective mechanisms may set it which prevents the first heavy set from actually being the best set. The job of the first heavy set may be to provide neural arousal and prepare the body to go all out on the second set. This is something that people have to play with on their own and see what approach helps them build muscle fastest.
http://www.bodybuildbid.com/

David Kaye Becomes Scottish Bodybuilding Champion

The new Mr.Scotland has been awarded to David Kaye. He won a very tough competition to become champion at the age of just 25.

It was the British Natural Bodybuilding Federation Scottish Championship, which was held in Glasgow.

David was very surprised to win considering this was his first ever competition!

He is now hoping to compete for the British title and we wish him well for the future.

http://www.bodybuildingworkout.net/

Muscletime Report: 2009 Mr. Olympia

The 2009 Mr. Olympia was billed as the greatest Olympia contest in history. Bodybuilding fans and contest promoters alike were excited at the prospect of the two most recent Mr. Olympia champions and the last three Arnold Classic champions facing off in Las Vegas! Phil Heath and Kai Greene were the favorites to dethrone the reigning Mr. Olympia, Dexter Jackson. Victor Martinez and Dennis Wolf were also thought to be potential contenders for the Sandow. Former two-time Mr. Olympia Jay Cutler was often mentioned but only out of respect for what the many accomplishments he had accomplished over the years as a top professional bodybuilder. Only die-hard Cutler fans gave him a serious chance of recapturing the crown after having lost the title to a competitor. That had never happened before. And Branch Warren? Well, perhaps he would place in the top ten. But how did the story actually turn out? 1. Jay Cutler Jay Cutler immediately knew he was “on” at prejudging on Friday night. His confidence and stage presence sent a clear message to all the other competitors. His competitors received the message loud and clear as they followed Cutler around the stage during posedown opportunities. The audience clearly wanted Jay to win. Cutler has a lot of fans in his hometown of Las Vegas; but he seemed to convert the entire theatre to his corner by the end of the show. They wanted him to win and came to see him win. Cutler’s condition surpassed his condition in 2001. His abdominals have unmatched deep and thick cuts when he is in this type of condition. He was extremely dry around the mid-sections. This made his waist look smaller. When Cutler’s stomach is tight, it seems to control and dictate the condition for his entire physique. We did not expect Cutler to approach this type of condition again in his mature career. By doing this, Jay rewrote the history books by becoming the first Olympia champion to lose then regain the title in a subsequent year. Jay Cutler’s physique was a complete and total surprise. But not the biggest surprise of the contest! 2. Branch Warren The biggest and most shocking surprise of the Olympia weekend was the second place given to Branch Warren. Branch looked dramatically better than he ever has in his career. He nailed his condition and surprised everyone. No one dreamed that Branch Warren would defeat Phil Heath or Kai Greene, much less Dexter Jackson. Branch Warren totally deserved to be rewarded with a high placing for the best conditioning. But as good as he was with a dry, hard, and grainy muscular physique, the shape and symmetry is lacking. Warren comes up short in the guns department as well; his arms do not compare with other elite bodybuilders on stage. Branch should have placed within the top six; we had him as high as fifth overall. But second place? The Mr. Olympia is about more than conditioning. There is a lot more to take into account at a bodybuilding competition than conditioning to place second. 3. Dexter Jackson Dexter Jackson was shocked when he heard his name announced in third place – and rightly so. Dexter was in what appeared to be his best shape ever. He was better than last year when he won the Mr. Olympia. No one would have complained if he won again. Few bodybuilders can compete with Dexter’s shape and symmetry. The closest bodybuilder to him is Phil Heath. This was undoubtedly a hard blow for Dexter. It seemed as if he wanted to say something to the judges from the stage before thinking better of it. There was a lot of booing in the Orleans Arena. Total disbelief. 4. Kai Greene Kai Greene was the most popular competitor after Cutler in the fan department. While Kai displayed some unique movements, such as his “sideways moonwalk”, he missed his shining moment on the Olympia stage. It was his golden opportunity to definitively show his ability as the best entertainer in history but he did not quite live up to expectations. Kai Greene must be very careful. He is at serious risk of ruining his physique if he sacrifices conditioning and shape while going after size and mass at all costs. He would be wise to learn from the mistakes of Kevin Levrone and Flex Wheeler who compromised their physiques later in their careers by trying to play the “size game”. 5. Phil Heath Everyone talks about Phil Heath being a “future” Mr. Olympia. Even Phil Heath talks about Phil Heath being a multi-Olympia champion. Of course, he must capture that first title beforehand. Phil Heath should have one last year at the 2008 Mr. Olympia. He could have won this year. He had the size, even more than before, but maybe he sacrificed a bit of conditioning to obtain it. Yet, he was still “spot on” and could have easily won the contest this year. Phil sometimes appears to be barely human. Some shots were unbelievable. Heath has not only amazing size but muscle shape and bellies that are bestowed with a certain roundness and fullness. It is incomprehensible that Phil Heath could have placed fifth. If Phil Heath’s physique at the 2009 Mr. Olympia doesn’t get any better than fifth place, fans must wonder if the contest is fixed. Something is not right. 6. Victor Martinez Victor Martinez was approximately 5-10% off his all-time best. He improved from prejudging to the finals on Saturday night. His choice of posing music was curious. It seems possible that it was intended as a type of dedication to his late sister (although we can not be certain). His sister’s tragic fate was alluded to at the press conferred. Victor was in a mellow mood all weekend. Her absence was surely felt. The sudden and unexpected departure of Martinez’s sister must have disrupted his training, dieting, and overall precontest mindset. If we are not mistaken, his sister was the one helped prepare his meals precontest. Victor lost not only a sister but a very close friend. Nonetheless, Victor is a champion and showed up in great shape. 7. Ronny Rockel Ronny Rockel finally showed up a contest in totally dry condition. It was his best shape so far as a professional bodybuilder. Like Cutler, Rockel was a surprise when he showed up in the best condition in several years. We have never seen Rockel with that type of condition in back poses. His back had previously unseen details and his glutes were tight with striations. Ronny seemed to know he was in his all-time best condition because his confidence was apparent on stage. However, Ronny still lacks the charisma on stage that gives a bodybuilder the extra points and solicits the support of the audience. This could have pushed him as high as fifth or sixth place. Ronny Rockel impressed us. 8. Toney Freeman Toney Freeman appeared bigger than last year but sacrificed condition as well. Toney’s 2008 Mr. Olympia physique was the best package ever. Freeman was still disappointed by placing eighth. The contest was a very tough show to crack the top six. Yet eighth in the world of professional bodybuilding is not bad at all! 9. Hidetada Yamagishi It was clear to us that Hidetada Yamagishi would be in the top ten from the prejudging. He showed up with great condition and a hard appearance to his muscles. His presentation of classical posing to classical music was perfect for his physique. Hide should be very proud to have placed in the top ten of such a competitive field. 10. Moe Elmoussawi The most baffling surprise of the contest was the announcement of Moe Elmoussawi in the top ten! Several of the competitors that followed him were worthy of his spot including Silvio Samuel, Gustavo Badell and Troy Alves even select bodybuilders who placed outside the top 15. The 2009 Mr. Olympia was clearly neither the greatest Olympia contest in history or even recent history. The 2009 event can be characterized by its numerous unexpected surprises. There were surprises from the competitors: Jay Cutler’s re-emergence, Branch Warren’s condition, Ronny Rockel’s dryness and Dennis Wolf’s lackluster physique. There were also surprises from the judges: Branch Warren’s second place award, Moe Elmoussawi’s inexplicable gift in the tenth spot and the determination that Phil Heath is no better than the fifth best bodybuilder on that stage. Anything can happen at the Mr. Olympia! http://www.muscletime.com/

Arnold Schwarzenegger facts

Arnold Schwarzenegger's middle name is Alois.
Producers did not think people would take too well to the last name Schwarzenegger for the movie Hercules in New York. Arnold was billed for the film as Arnold Strong, instead of Arnold Schwarzenegger. This was the only movie in which he was not credited under his real name.

· Arnold was offered the lead role for Hercules in New York right when he arrived to the U.S.

· True Lies almost did not get made. James Cameron was set to direct Spider-Man in 1994 with Michael Biehn signed on to play Peter Parker. However Cameron abandoned the project after he deemed it "too technically challenging" at the time. He opted to make True Lies instead. Spider-Man wound up being released 8 years later when technology caught up.

· Arnold was originally to play Kyle Reese in The Terminator. James Cameron did not like the idea and went to lunch with Arnold and was supposed to pick a fight to make him want to quit the role. However during the lunch both Cameron and Arnold agreed that Arnold would make a great Terminator.

· Lance Henriksen was James Cameron’s original choice to play the Terminator, however the movie production company was against the idea, so Lance stayed on the film as Det. Hal Vukovich. There are even some of Cameron’s drawings of Lance as the T-101 in the Special Features section of the Terminator DVD.

· The filming of 1984’s The Terminator had to be delayed because Arnold was already signed on to Conan the Destroyer and was unable to get out of the contract.

· Total Recall was originally set to be released in 1982 with Patrick Swayze to play Douglas Quaid. Due to financial issues the project was shelved for 8 years until Arnold contacted director Paul Verhoeven, and the 2 brought the film back to production.

· Arnold turned down sequels to Commando several times. Two of the Commando sequel ideas were turned into there own separate movies after Arnold turned down playing John Matrix again, they were Predator and Die Hard. Arnold was offered the role in both films again after they were no longer being presented as Commando sequels, he did Predator, but turned down Die Hard.

· Jean-Claude Van Damme was originally cast as the Predator. He was fired from the role and it was rumored that he was complaining about wearing the suit and wanted his face to be shown instead of wearing the Predator mask. Jesse Ventura also alleged in his autobiography that Van Damme intentionally injured a stuntman. Van Damme was replaces as the Predator by Kevin Peter Hall.

· Sylvester Stallone was mentioned in several Arnold films. In Twins, Arnold poses in front of a Rambo III poster, in Last Action Hero Stallone is revealed as the star of T-2 in Arnold’s fictional character world, in Jingle All The Way Arnold does an impersonation of Rambo, and in True Lies Helen Tasker says she “married Rambo” after she discovers her husband Harry (Schwarzenegger) was a secret agent. Subsequently, Arnold is mentioned in some of Stallone’s films as well. In Demolition Man Arnold is referred to as a former U.S. President which prompted Sly to say “they elected him President”. Stallone also referenced Conan in the movie Tango and Cash, and told his mother (Estelle Getty) that only the Terminator says I’ll be back when he did the film Stop or My Mom Will Shoot.

· Childhood friends said that Schwarzenegger often stated his goals of going to America, winning many body building titles, becoming a famous actor, marrying a Kennedy, and being a politician…..mission accomplished!

· After its success in Terminator, “I’ll be back” became Arnold’s catchphrase which he used in many of his other films including Commando, Raw Deal, The Running Man, Total Recall, and Last Action Hero.

· Arnold was afraid that playing the villain role in The Terminator would ruin his acting career. The movie was a complete success and the role made him a movie superstar.

· The same shopping mall was used in Commando and Terminator 2.

· The mansion used in the final shoot out between Matrix and Arius in Commando was the same mansion in the final shoot out between Axel Foley and Victor Maitland in Beverly Hills Cop.

· Vernon Wells (Bennett) originally auditioned for the role of John Matrix in Commando.

· Arnold twice set the standard as the highest paid actor in Hollywood, first in 1991 with Terminator II for which he earned a reported 20 million dollars, and then again in 2000 for Terminator III for which he earned a reported 30 million dollars.

· The reason why Arnold’s character and even Commando team in the movie Predator was similar to his John Matrix role in Commando is because Predator was originally a sequel to Commando. Arnold turned down the Commando sequel but agreed to sign on to Predator after it became its own film.

· Predator 2 was the only sequel in which Arnold turned down that still wound up still being made without him. The movie was a failure in the box office.

· Sven-Ole Thorsen, who was Killian’s bodyguard in The Running Man, has starred in the most Arnold Schwarzenegger movies, 11. Most of the roles were very small appearances and he was often un-credited. In addition to being onscreen for 11 Arnold movies he also did stunt work for 3 other films in which he did not act in, and was an on set trainer for Total Recall.

· Prior to being elected as Governator of California in 2003, Arnold was rumored to be in talks to doing the following movies, Westworld, I am Legend, True Lies 2, King Conan: Crown of Iron and Terminator 4.

· Arnold was originally going to play Will Smith’s role for the movie I am Legend.

· Arnold Schwarzenegger served as chairman of the President's Council on Physical Fitness and Sports from 1990 to 1993. He was appointed by then President George H.W. Bush.

· Around 1999/2000 Schwarzenegger was heavily rumored to be preparing to run for Governator of California. He denied this at the time and in 2001 it was brought up again but he stated that due to movie commitments (mainly T-3) that we would not be able to run for office.

· Arnold Schwarzenegger is a dual Austria/United States citizen. He holds Austrian citizenship by birth and has held U.S. citizenship since becoming naturalized in 1983.

· Arnold does not accept his Governator's salary of $175,000 per year, and instead donates it to charities.

· Arnold auditioned for the role in the TV series, The Incredible Hulk, but was turned down due to his height (6’2”). The part was given to Lou Ferrigno (6’5”) instead.

· Arnold turned down a 3rd Conan movie, Conan the Conqueror. The script and cast were changed and the movie was released as Kull the Conqueror.

· End of Days in the only movie in which Arnold, playing as a human is killed. He is “terminated” in all 3 Terminator films, but his role was of a machine for each.

· Called by the Guinness Book of World Records, "the most perfectly developed man in the history of the world."

· At his bodybuilding peak, Arnold’s chest was 57", waist 34", biceps 22", thighs 28Ѕ", calves 20", and his competition weight was 235 lbs (260 lbs off-season).

· He was the first private citizen in the U.S. to own a Humvee.

· Arnold won the Mr. Olympia title 7 times, from 1970 to 1975, and in 1980.

· The “I’ll be back” line from The Terminator was originally written as “I’ll come back”.

· Arnold grew up in a house that had no phone, no fridge and no toilet.

· Was considered for the lead role of Flash Gordon (1980), but producers did not choose him due to his accent.

· Was considered for the movie Judge Dredd, the part went to Sylvester Stallone instead.

· Arnold was in talks for the movie Doc Savage in the late 90’s, however the film was never made.

· Arnold saved a man's life while on vacation in Hawaii in 2004 by swimming into the sea to rescue him from drowning.

· Turned down the role of Animal Mother in 1987’s Full Metal Jacket in order to do The Running Man instead.

www.bodybuildingology.com

Breaking Myths about Bodybuilders. Interview with a Truthful Bodybuilder

It’s a fact, that some fitness centers don’t hire bodybuilders, but why? Just because during the preparation for competitions athletes don’t feel very well and don’t hide it. Bodybuilders can’t smile, are often unsatisfied with everything, aggressive, they permanently chew something – all these are myths about bodybuilders and such beliefs may interfere in the normal life of any person. Let’s break them and explain others, how bodybuilders in reality are! Today we are publishing an interview with Rolf Hausmann, a bodybuilder from Germany – just one of you. Rolf helped us a lot in breaking those unfair myths about bodybuilders.

Q.: Hello, Mr. Hausmann, to begin with, please, tell us about yourself in brief.

Hello, I live in Germany, Munich, I’m now 34, I have a beautiful wife, a charming daughter of 4 years. I used to work in the fitness center for a few years, but 6 years ago I decided to build my body too and to look like all those trainers in the gym. Well, as you see, I managed to do this. Bodybuilding has become my way of life since then.

Q.: Today the attitude to bodybuilders has become worse, and there are many people thinking, that bodybuilders are stupid and think only about how to eat something and how to train – nothing else interests them. How could you comment on that?

I would tell those people: do you remember “Pumping Iron” with Arnold Schwarzenegger? If not, take time to watch it again and you will see, that Arnold is always smiling, cheerful and sociable. This person has achieved a lot in personal life, sports and career. And this is the fact. With the status Arnold has now can he be called stupid? I don’t think so.

Q.: Do bodybuilders have time for other activities except workouts in the gym?

Bodybuilding is great. Working out in the gym doesn’t prevent you from doing other things. You may study, work and perform a whole range of other activities. You don’t need to focus only on workouts and counting calories. Just plan your day in advance. Bodybuilding is not only workouts, it’s an interesting and eventful way of life.

Q.: Lots of people think, that muscles of bodybuilders are very big, but not that strong, is that true?

Just think about the following thing: any pro lifts tones during their workouts. For instance, I can bench 265 kg (584 lbs). There are pros, who’s barbell squat is 370 kg (814 lbs) for five reps. I suppose, this impresses. So, can’t it be called “strong”?

Q.: You’re right, it seems to characterize a person as strong. Another popular belief regarding bodybuilders is that most of them are impotents. Is that true?

Oh, sure, I was waiting for this question. I want to tell everybody, who has nothing to do with bodybuilding, that this is just a myth developed by some envious or uneducated people. Show me at least one bodybuilding pro, who doesn’t have children. I don’t know such. However I know a lot of people, who are not fond of physical activities and who can’t have children. Being able to impregnate is a genetic predisposition, which has nothing to do with working out in the gym.

Q.: And what about sexual impotence as a side effect of steroids, which are often used by bodybuilders?

This is the fact, that steroid abuse can indeed have such side effects as impotence, but normally they are temporary. Besides, one must be pretty stupid to take that much of steroids to become impotent. If you take steroids once, it doesn’t mean, that you are going to become impotent the next day. You may ask any doctor about this.

Q.: What would you recommend bodybuilders to improve the attitude to them?

I think, that in order to change that negative attitude to bodybuilders we should change ourselves – let’s focus not only on having an attractive body, but also think of your inner beauty. Any myth arises due to the lack of knowledge, including that popular myths about bodybuilders. However every singe athlete can contribute to the way the attitude to bodybuilding in general forms.

This was the opinion of Rolf Hausmann from Germany, just one of you. Please, feel free to add other myths about bodybuilders and bodybuilding and especially to break them in the comments below.

genxxl.com