It’s that time of the year again. The 2011 Mr. Olympia Competition is being held September 15-18 in Las Vegas. You can watch the live stream of the Mr. O at Bodybuilding.com Friday and Saturday night.

Click Here To Watch the 2011 Mr. Olympia

Webcast Schedule

The exclusive webcast coverage will begin at 6:30pm Pacific Time (9:30 ET) on both Friday and Saturday night live from the Orleans Arena in Las Vegas. On Friday, September 16th the webcast kicks-off with the ladies, featuring the Ms. Olympia, Fitness Olympia, and Bikini Olympia, followed by the Men’s Open Prejudging. Plus, the top three 2011 Bodybuilding.com Supplement Award winners will be announced.

On Saturday, September 17th the webcast coverage will include the Mr. Olympia Finals as reigning champion Jay Cutler battles to reclaim his 5th consecutive Mr. Olympia title. The Saturday coverage will also include the Figure Olympia and the Men’s Under 202 Showdown.

Recent Videos Of the Key Players

Phil Heath trains Chest 9 days before Mr.Olympia 2011

www.youtube.com/watch?v=0rvLTpJVbTQ

Jay Cutler trains shoulders 11 days out

www.youtube.com/watch?v=WpmPmxydEks

Branch Warren trains Delts 5 weeks out

www.youtube.com/watch?v=ysaCcDr3oUg

Who You Got Winning The Mr. O?

I wanna see Phil Heath win it. Who you got? Leave a comment below

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I Have Accumulated The Best Bodybuilding.com Coupons And Deals Here On This Site To Help Save You Money On Your Supplement Needs. To Take Advantage Of These Exclusive Savings :

1. Click And Reveal Exclusive Bodybuilding Coupons. Coupons Will Appear On This Page.
2. Select Your Coupon And Use During Checkout Or Choose Your Free Gift! (check out the picture below if you don’t know where to apply the coupon)
3. Enjoy Your Savings And Stay Healthy!

Picture of the checkout cart

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Whey protein is the most popular bodybuilding supplement and for good reason. It is digested quickly, making it a perfect pre and post workout protein source. With so much hype, what is whey protein? More on that in a bit. Read on.

What is Whey Protein?

Whey is a constituent of cow’s milk, and makes up for approximately 20% of its protein content. Most whey is produced as a byproduct of the production of cheese manufacturing.

Whey is considered a fast digesting protein causes a rapid increase in amino acids in the blood stream. Studies have shown that blood amino acid levels peak approximately 60-90 minutes after ingestion (1). This peak is short lived and is not sustained for than a few hours. The graph below depicts the difference in amino acid absorption rates between whey and casein (the other protein contained with cow’s milk).

Whey protein is absorbed quicker, but amino acid levels decrease rapidly

The rapid increase in blood amino acids level caused by whey protein is what makes whey the best choice for your post workout shake.

Types of Whey Protein

The are different forms of whey protein available. Here is a short description on the popular types.

Whey Protein Concentrate

Whey protein concentrate (WPC) is the least processed form available. Because of the this, less pure protein is separated out and typical WPC powders contain 70-85% protein by weight. The remaining components of WPC include fats and carbohydrates particularly lactose. So for those that are lactose intolerant, WPC probably is not your best choice.

Whey Protein Isolate

Whey proetin also comes in the form of a more purified isolate created through the processes of ion exchange or membrane filtration. These processes produce a whey protein isolate (WPI) powder that is at least 90% protein by weight. Unlike WPC, WPI has much less fat and carbohydrates, typically accounting for 1% by weight. Due to the advanced technology used to manufacture WPI, it usually costs more than WPC. WPI is also easier to flavor, so if flavor is high on the totem poll, consider whey protein isolate based powders.

Whey Protein Hydrolysate

Whey protein hydolysate (WPH) is an isolated whey protein that has been partially predigested. With some of the amino acid bonds broken apart, the protein will contain smaller peptides. In this case, smaller is better. The smaller peptides means its easier to digest and is absorbed into the blood stream faster than both WPC and WPI. The constituents of WPH is similar to that of WPI, containing approximately 90% protein by weight. WPH is usually the most expensive form of whey protein and only added in small amounts to powders because of its bitter taste.

What’s the Best Protein Powder?

I believe that Optimum Nutritions %100 Whey Protein is your best choice. 100% Whey is top quality and comes in over 10 flavors, Mocha Cappuccino being my favorite.  I have been taking this supplement for almost 5 years now and have never had a bad experience with it or any other of Optimum Nutrition’s products.

100% Whey contains all the protein forms described above:

• Microfiltered Whey Protein Isolates
• Ion-Exchange Whey Protein Isolates
• Ultrafiltered Whey Protein Concentrate
• HydroWhey Hydrolyzed Whey Peptides

Another factor to consider when choosing a protein supplement is the price and Optimum Nutrition does not disappoint. For the quality, you will not get better value for the price.

Looking for more information, look here: what is whey protein?

Learn more about Optimum Nutrition’s %100 Whey Protein

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It’s that time of the year again to vote for your favorite supplements on Bodybuilding.com. As an incentive to cast your votes, Bodybuilding.com is offering a 10% discount on your next purchase.

Where to Vote

You can cast your votes here : 2011 Supplement Awards

How Long does it Take?

I just went through the survey and it took only a few minutes. Plan 3-5 minutes.

How do I get my 10% Off Discount?

At the end of the survey, you will be prompted to fill in your name, email address, and your DOB. Bodybuilding.com then will send you an email with the discount.

Use that coupon in the checkout cart of Bodybuilding.com

That’s it. Now go vote and save cash on your next order!

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The 2010 Mr. Olympia is taking place tonight and tomorrow night, September 24th and 25th. You can watch live streaming coverage and replays at bodybuilding.com.

Click the link below to be taken directly to the page to watch the live stream.

Watch the Mr. Olympia Live!!!

Mr. Olympia Homepage. Watch Replays And Get The Results

Who you got to win? I have Jay Cutler getting one more Sandow.

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Now that school is a week away for me, I need to start changing my sleeping patterns. Right now, I usually get sleepy around 2 am and get up around 10am. With school around the corner and class bright and early at 9 am, I need to start going to bed at 12 midnight. To help me with this transition, I am using the help of melatonin.

What is melatonin?

Melatonin is a naturally occurring hormone produced in the brain that is released as the sun goes down. More and more is released as the light of day begins to wind down. The opposite effect occurs when more light is introduced, less melatonin is realeased allowing you to get ready to wake up in the mornings.

When to use it

I don’t suggest using melatonin continuously for months at a time. Instead, take it when you are in need of a great nights sleep. Or you can use it like I am, to speed up the process of changing sleep cycles. I am taking it a week straight at the same hour to induce a new bedtime for myself.

How much to take?

From what I have seen, normal supplement pills come in 3mg and 5gm forms. If you are new to melatonin, I suggest starting with 3mg first and see how you respond to it. You can always take more if you need to.

Unlike other sleep aids, I don’t wake up feeling really drowsy. Be careful not to abuse melatonin or take it for long periods of time. Your body will start producing less of it as a result, and once off, you will have a tough time falling to sleep without it.

What are your guys experiences with melatonin?

Related posts:

1. Zma Side Effects | Should You Be Concerned?

As a college student, I know how it feels to not have alot of cash flow coming in. I often have to skip out on a supplement or two when making an order because money was tight. When money is low, I usually leave out a pre-workout supplement. The reason being I can easily make a poor man’s pre-workout supplement with two ingredients.

Every pre-workout supp known to man contains mainly two components:

1. Arginine Complex

Increases blood flow to muscles by dilating blood vessels.

2. Caffeine

Gets you hyphy and ready to lift.

3. Beta Alanine

Helps with buffering acid build up during intense exercise. Allows you to go longer and harder… that’s what she said : )

The Process

I get the arginine from the local cvs store. You can get it at bodybuilding.com for cheap or at any local drug store. The caffeine comes from a cup of coffee.

I drink the coffee and take the arginine pills 10 minutes I leave for the gym, just like I would a normal pre-workout supplement.

Honestly, can’t really notice a difference between what I normally take, jack3d, and the homemade. Speaking of Jack3d, it also contains beta alanine, which I am a huge fan of. To really make a badass pre-workout supp, next time Ill add some beta alanine powder also.

You may be asking, if you can’t tell a difference, why you pay for Jack3d?

I train after class and go to the gym on campus. Carrying a couple scoops of Jack3d with me is alot easier than having to go back home, make the coffee, and then go to the gym.

Give it try and let me know what ya think……

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In the previous post about Cellucor D4 Thermal Shock vs. D4 Extreme, I mentioned that the main difference between the two supplements was D4 Thermal Shock contained yohimbine. Yohimbine is not well known by most bodybuilder’s, so I did some research and this is what I found out.

What is Yohombine?

Yohimbine is derived from the bark of two trees found in Africa, the Pausinystalia yohimbe and Corynanthe yohimbe.

Its Original Uses

Yohimbine was originally prescribed as an aphrodisiac and help impotent man. It was the viagra of yesterday.

For Bodybuilders?

The bodybuilding community thought that since yohimbine helped with giving guys hardons that it may also boost androgenic hormones such as testosterone. However, science revealed that instead of raising hormones such as testosterone, yohimbine actually is a really strong vasodialator (inscreases the size of your blood vessels) allowing more blood flow.

Yohimbine To Loose Weight?

Since this extract blocks alpha receptors, an increase in lipolysis (fat metabolism) may result due to increased levels of norepinephrine in the blood stream. Norepinephrine raises fat utilization by the body because it directly stimulates a hormone, sensitive lipase. By turning on this enzyme, increased triglycerides and fatty acids are broken down. Increased release of free fatty acids into the blood stream results in more burned adipose tissue.

The studies I have seen have had mixed results. Some showing that increased fat loss occurred and others there was no significant difference among test subjects.

Word of Caution

And as always if you are going to purchase a supplement containing this extract made sure to purchase from a well respected company because supplement manufacturing is not regulated.

Related posts:

1. Yohimbe Side Effects? Consumer Reports Says It’s Unsafe
2. Zma Side Effects | Should You Be Concerned?

The Iron is the best antidepressant I have ever found. There is no better way to fight weakness than with strength. Once the mind and body have been awakened to their true potential, it’s impossible to turn back.

The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you’re a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black.

I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.

– Henry Rollins.

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The trapezius is the visual center of the upper back and ties together the neck, delts, and lats. Traps play an especially important role during contest prep because they are visible during both front and rear poses.

It is important to keep your trapezius development in proportion with the rest of your body. If they appear too high or slope down to abruptly, it will make your deltoids appear smaller than they really are.

As a described in an earlier post, most beginners should begin training using heavy compound movements to build a solid foundation. Compound movements such as upright rows and deadlifts will definitely put stress on your traps and lead to muscle growth. Lateral raises also stress the traps at the bottom of the movement.

As you advance in your bodybuilding training you can begin adding heavy barbell and dumbbell shrugs. These can be performed from the front or rear.

I train traps after shoulders because they are slightly involved in many shoulder exercises I perform. I usually perform 2 exercises of around 3-4 sets each. For others struggling to build up your traps I would add in another exercise to target the trapezius. Mine respond very well to heavy weight so I don’t have to train them with many sets.

To really get the most growth out of your trap training, you should really invest in some lifting straps. These will allow to focus on letting your traps do all the work and not focusing on holding onto the dumbbell or barbell. Also unless you have crazy man grip, you will be able to shrug more weight using straps. I can almost double my total wight on barbell shrugs with the use of straps. I will provide a link at the bottom for Valeo lifting straps. I have used them for  years and never have had a problem. Plus they are only $3.

If you have no clue on how to perform shrugs, here is a video from bodybuilding.com showing smith machine shrugs.

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