The 3 Seasons of Bodybuilding

Post-competition: The 3rd Season: Building Your Body Year ‘Round

By Sandra Blackie, B.A., N.A.S.N., A.F.A.A., I.F.B.B. Pro Bodybuilder, 3 x Ms. Olympia ContenderSandra-Blackie---22

As a retired, I.F.B.B.  Professional  Bodybuilder, certified Sports Nutritionist, and Personal Trainer for the past 32 years, I have discovered that there are more than two seasons to building your competitive body.

All competitors can be better by living the lifestyle, year ‘round. ...

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Exercise Series: Hip Extension with Barbell or (Deadlift)

deadliftrw   In order to create an exercise, we need to know a) what joint(s) are in motion, b) what muscles are attached to those joint(s) and c) where the load is coming from (direction).

To begin the exercise, the spine should be in a neutral position: Chest up and open, upper back muscles tight, abdominal muscles pulling in, navel to spine.

For ...

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Barbell Bicep Curls

bicrepcurlrw  Bicep curls may look like an easy exercise to do, however, there are a few things to keep in mind to maximize the stress to the bicep muscle.

Before performing any resistance training exercise, I teach my clients to get in the right position first, which is referred to as “neutral spine” or standing with good posture. The upper ...

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Seated Cable Row

SeatedRowR&W The Seated Cable Row can be an excellent exercise for building upper back muscles like the latissimus dorsi, rhomboids, mid & low trapezius and the teres major & minor. The posterior deltoids and biceps are also involved in this exercise. The erector spinae and abdominals act as stabilizers, assuming the exercise is performed without rounding the spine.

Begin the exercise ...

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Dietary Supplements: Not Strictly Regulated

SupplementsBlog    Dietary supplements are classified as foods, not drugs, by the FDA. This means that, as long as all ingredients are recognized as safe for consumption, the product is allowed on the market.  Therefore, the regulation of these products is much less vigorous than for drugs.

As an informed consumer, you should take note of the following:

a) Supplements do not need ...

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Weightlifting Belt Recommendations

WeightLiftingBeltSqueemAs far back as I can remember, I’ve been taught that weightlifting belts increase intra-abdominal pressure during performance of a resistance training exercise. The use of a weight belt can contribute to injury-free training by decreasing the compressive forces on the spinal column.

However, even with this benefit, if a client uses a belt for ALL resistance training exercises, the low ...

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