It is important for you to stick to the basics until you get to know how your body responds to weight training. People do not respond the same exact way to training and what works for one type will not necessarily work for another. One method of categorizing body types recognizes three different physical types and it is called “somatotypes”.
The ectomorph: short upper body, long arms and legs, long narrow feet and hands, and very little fat storage. This body type has a narrow chest and narrow shoulders and long, thin muscles.
The mesomorph: large chest, long torso, solid muscle structure and very strong.
The endomorph: short musculature, round face, short neck , wide hips, and heavy fat storage.
No one is totally one type but a combination of all three types. Any body type can be developed with the correct training and nutrition however people with different body types will need to approach their training with different objectives, even though they may all have the same goals.
The abdominal muscles are like any other, so you also need to work heavy that is, put a lot of weight and rest to get the hypertrophy. But this hypertrophy is not worth it, if it is hidden below a fat layer. So the only way to get lean abs is by having a balanced diet and aerobic exercises, decreasing the body fat percentage. The abdominal muscles have a very good fibrosis recovery, this way they can be stimulated 2 or 3 times a week, making sure there is a 24 hours rest. Demystifying some very common & frequent facts in the gyms, there is not a certain type of exercise that work only isolating one specific abdominal muscle. There are certain angles and movements that work a bit more certain abdominals areas. So is it very important on the training elaborations to mix different exercises, such as:
- Abdominal Crunch on the bench
- Leg Raise on the incline bench (lifting the pelvis)
- Lateral Crunch on the bench
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Yaxeni Oriquen, October 28 – 31, 2004 in Las Vegas, Nevada
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A true veteran of bodybuilding, Vicki Nixon has been competing over 20 years winning over 20 shows. She earned her WNBF pro card in 1993 and competed in the WNBF pro division for a while. After competing in NPC figure a few times, she went on to earn her IFBB pro card in bodybuilding in 2004.
Debi Laszewski is scheduled to guest post at the Grand Bahama Bodybuilding and Figure Championship this weekend. The show is seen as a warmup to the upcoming Bahamian nationals to be held later this month, and bodybuilders from Nassau, Abaco and Long Island are expected to compete.
Debi recently placed 2nd at the 2009 Arnold Classic, see her photos here.
Well, this is my second Renne Toney post of the week. The first post was about the 200lb bodybuilder proving her 20″ arm claim.
As we see in the video below – Renne puts them to work bench pressing Linda – after doing squats with Linda as bodyweight.
Renee Toney is one the largest female bodybuilders in history. At a competition weight of over 200lbs [yes I typed that correctly] she boasts arm measurements of just over 20 inches.
For anyone who isn’t a hardcore bodybuilding aficionado, claims of 20 inch arms are regularly disbelieved from male bodybuilders.
Don’t believe me? Hop onto a bodybuilding forum and post you have 20″ guns and wait for the onslaught of “STFU/LOL/WTF/Liar/Bullshit etc“. Despite outlandish claims made by many, 20″ arms are pretty hard to obtain and very rare…for males.
That measurement is generally thought to be not even feasible for females [discounting the obese of course].
Well Renee had her arms measured proving her claims of 20 inchers, and with the wonders of modern technology shared it with the world. Watch below…
If anyone cares, my arms are 10.5″, however in my defence my quads are 20″ so please take that into consideration.
Wanda Moore is a national level female bodybuilder from Tennessee. The 47 year old personal trainer started lifting weights in 1989. Her contest history includes:
Some photos of Betty Pariso competing at the 2007 Olympia:
Below is a screenshot I just took from the video documentary Taboo that I just posted. I am 99% sure it’s an older photo of Betty Pariso – the video seems to be quite clear on that.
What a transition…