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  1. History has it that even the greatest reign comes to an end. One such event occurred in the world of bodybuilding when Shawn Rhoden dethroned Phil Heath, the undisputed champion from the past 7 years and became the 2018 Mr Olympia. Phil must have never imagined that his reign will be terminated by an athlete who was not even in top 3 last year. Shawn acted like 'The Shadow' Dorian Yates. He stayed underground all year and surprised the whole world with his physique. Shawn always impressed the world with his aesthetics but lacked muscle mass as per modern bodybuilding. Before this, the closest he ever came to Mr Olympia crown was in 2016 when he was placed second to Phil Heath. "I have been chasing Phil for such a long time. He has been the champion, and it means a lot to win this." - Shawn Rhoden (After Winning Mr Olympia 2018) © YouTube Shawn's front double bicep pose stole the show. He performed it gracefully and each of his muscles complimented each other. Nothing was lagging and nothing was over dominating. His physique was well balanced, symmetrical and had top notch conditioning. Phil had the edge with huge shoulders, arms and thick and muscular back. But Shawn had better abs, legs and the overall look. This victory is not just special for Shawn but whole bodybuilding community as he is the first athlete to lift the Sandow trophy with a narrow waist. He brought back the prominent V-taper and golden era aesthetics, cutting right through the mass monsters era. This might mean judges are again giving more value to symmetry and balance than just sheer muscle mass. © YouTube What makes his victory even more appreciable is that just seven months ago the 43-year-old bodybuilder was hospitalized due to which he had to miss the Arnold Classic 2018 (The second most prestigious event in Bodybuilding). This was Shawn's 8th Mr Olympia appearance and his win truly signifies that determination and perseverance can do wonders. Plus, we hope that the standard Shawn has reigns for the longest time. Yash Sharma is a former national level Football player, now a Strength Coach, Nutritionist and Natural Bodybuilder. He also runs a YouTube Channel Yash Sharma Fitness via which he aims to educate all the fitness enthusiasts to maximize their gains by methods that are backed by science and applicable easily. Connect with him on YouTube, YashSharmaFitness@gmail.com, Facebook and Instagram.
  2. The desire to get fit, lean and muscular is making so many people lift weights everyday. Weight training can make you bigger, stronger and powerful. But most people are solely chasing aesthetics, lifting in the 10-15 rep range everyday, with no progress in their strength and inevitably negligible progress in the their physique. If you believe that that lifting heavy will make you fat like an overweight powerlifter, you could not be far from truth. Lifters like Larry Wheels (enhanced) and Dr Layne Norton (natural) testify that you can look great and have exceptional strength at the same time. It is worth mentioning that if you are a natural lifter, focusing on strength becomes even more important. Why? Because it is the only anabolic tool you have as a natty. Weight training is merely a stimulus for your body. Someone on steroids can grow even by doing body weight workouts due to excess of anabolic hormones in their system. But once you are past the newbie gains, you need to lift heavy and heavier over time to force muscle growth. Benefits Of Training For Size & Strength 1) Greater Motivation To Work Out Muscle building is an extremely slow process. You are not going to grow session to session every week. But you can increase your strength even if it is just by a pound every week. This makes training more exciting and pumping. 2) Do Not Just Look Like A Superhero, Feel It! Having big muscles feels good, but what feels even better is having the ability to push/pull heavy loads. Car is broke? Not an issue if your glutes and quads have enough strength to push it. The neighbourhood chick needs help in shifting? The stronger dude has the edge while the shredded guy is looking for help. Now that we know the benefits of this training style, let's get down to business and learn how to do it. #1 Track Your Lifts © YouTube If you are one of those people who lift intuitively according to the 'feel', you are never going to increase your muscle mass or strength unless you are a genetic freak. In order to take your strength to the next level, you need to know where it currently is. And for that my friend you need to track your lifts. It is not required that you track numbers in every exercise but in compound lifts such as bench press, rows, overhead press, squats, deadlifts, etc. Note down how many sets, reps, or weights you lifted and if possible also mention how many reps you could do more. I find using an app an unnecessary fuss; a notepad works best. #2 The Strong Lifts The Bench Press, Barbell Rows, Squats and Deadlifts are the four primary lifts where you will be lifting in the 5-8 rep range to elicit maximum muscle fibre recruitment. Not to mention the strength increment in these lifts will also have a carry-over on all other pushing and pulling movements. #3 The Hypertrophy Lifts Apart from the stronglifts, we will also be lifting in the 8-12 hypertrophy rep range to cause mechanical damage and also provide enough volume for growth. These lifts will include all other compound movements such as incline/decline bench press, dumbbell rows, Arnold press, leg press, and Romanian deadlifts. #4 The Pump Lifts © Generation Iron At last we will also be lifting in the 15-25 rep range chasing the pump and burn. When you perform high reps with shorter rest periods, lactic acid and blood accumulates in muscle tissues creating anabolic surroundings. In an experiment, Dr. David Gundermann from the University of Tampa, isolated muscle tissues and put them with lactic acid. And surprisingly they showed growth response. The exercises to perform in this rep range will primarily be single joint movements like cable flyes, cable curls, side raise, reverse flys, etc. This is how you can accommodate different rep ranges in your training plan throughout the week. Day 1 Upper Body Strength Day 2 Lower Body Hypertrophy Day 3 Rest Day 4 Upper Body Hypertrophy Day 5 Lower Body Strength Day 6 Pump Day Yash Sharma is a former national level Football player, now a Strength Coach, Nutritionist and Natural Bodybuilder. He also runs a YouTube Channel Yash Sharma Fitness via which he aims to educate all the fitness enthusiasts to maximize their gains by methods that are backed by science and applicable easily. Connect with him on YouTube, YashSharmaFitness@gmail.com, Facebook and Instagram.
  3. This is the support topic for the tutorial How to change forum theme(skin). 11/26/2016 04:59 PM = The date the tutorial was added 11/26/2016 04:59 PM = The date the tutorial was updated Please post here if you have any questions or feedback.