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Ramon Queiroz is one of the most prominent bodybuilders in the Classic Physique category. He is an important challenger for the title holder, Chris Bumstead ? In November 2023, the date of the next competition, will he be able to beat his opponent and friend? In any case, here is Ramon's physique, posing, six months before the big event at Mr. Olympia . Height 5'11" Weight 213 lbs DoB 02/09/1995 Nationality Brazilian

Starting Your Fitness Journey. You're wondering how you can start your fitness routine ? Get ready to crush your goals with these 10 steps! 1. Determine your goals Figure out what you want to achieve , like losing weight, gaining muscle, improving cardio health, or increasing flexibility. Your goals will guide your workout plan. 2. Assess your fitness level Take a good look at your current fitness situation . Consider your exercise experience, flexibility, strength, and endurance. This will help you customize your plan to your needs. 3. Choose your activities Pick exercises that align with your goals and preferences. Mix it up with activities like swimming, running, weightlifting, yoga, or group fitness classes . 4. Plan your schedule Decide how often and how long you'll work out each week. Aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise per week, pl...

IFBB Pro Brazil 2023 Bodybuilding Competition Results The IFBB Pro Brazil 2023 bodybuilding competition was held from April 14 to 16. Here are the results in the open bodybuilding category: BEHROOZ TABANI WELLINGTON FERNANDO BAPTISTA EMIR OMERAGIC JOSEF KVETON VITOR HUGO BOFF GUSTAVO BICO ALAN RAMINO BONADIMAN YEFERSON ROMERO SULAIMAN ALTERKAIT SLAVOJ BEDNAR JEFFERSON SANTOS CLEBER REIS DA SILVA Video of the lineup and winner the iranian Bherroz Tabani who is now qualified for Mr Olympia 2023.

By winning the Arnold Classic 2023, Samson Dauda , the Nigerian bodybuilder made a very big impression. So much so that one wonders if he could not win the Mr Olympia competition next November in the flagship category, open bodybuiding. What's your bet ?

Calisthenics training is a good way to stay in shape, but also to build muscle or be more agile in your movements. Especially with this type of training, no need to go to the gym! At home or outdoors, you will be free to train wherever and whenever you want. Here are some tips from experts in the field to help you start your bodyweight routine.

Arnold Schwarzenegger's Arm Workout Program: The Classic "Pumping Iron" Session In this article, we will present Arnold Schwarzenegger's arm workout program, developed during the "Pumping Iron" era. Apply these exercises to sculpt arms worthy of one of the greatest bodybuilders of all time. 1. Warm-up Before starting, it is essential to warm up properly to prepare your muscles and joints for the effort. Take 5 to 10 minutes to perform general warm-up movements, focusing particularly on the arms and shoulders. 2. Exercises, Sets, and Repetitions Here is Arnold's classic session for training the arms, with exercises, sets, and repetitions: Super-set Biceps/Triceps: Straight Bar Curl: 4 sets of 10 repetitions. Tricep Cable Extensions: 4 sets of 10 repetitions. Super-set Biceps/Triceps: Incline Dumbbell Curl: 4 sets of 10 repetitions. Overhead Dumbbell Tricep Extension: 4 sets of 10 repetitions. ...

Frank Zane: A Legend in Bodybuilding Frank Zane is a former professional bodybuilder who is considered as one of the greatest bodybuilders of all time. In this article, we will take a closer look at Frank Zane's biography, his workout program, and his nutrition plan. Table of Contents Biography of Frank Zane Frank Zane's Workout Program Frank Zane's Nutrition Plan Frank Zane's Contest Achievements Biography of Frank Zane Zane was born on June 28, 1942, in Kingston, Pennsylvania. He began his bodybuilding career in the 1960s and went on to become one of the most successful bodybuilders of all time. Zane was known for his elegant and symmetrical physique, as well as his exceptional muscular definition. He won the Mr. America title in 1968, the Mr. Universe title in 1968, 1970, and 1972, and the Mr. Olympia title three years in a row, from 1977 to 1979 .  Zane's training style was unique, focusing on high repetitions and low weights ...

Homemade 600-Calorie Protein Shake Recipe: Perfect for Muscle Gain & Recovery Looking to boost your daily calorie and protein intake with a homemade protein shake ? This delicious 600-calorie shake is easy to prepare, packed with nutrients, and ideal for athletes, bodybuilders , or anyone following a high-calorie meal plan. Whether you're bulking up, recovering after a tough workout, or just need a healthy meal replacement, this shake has you covered. 🥤 Why Choose a Homemade Protein Shake? Store-bought protein shakes can be expensive and often contain added sugars or preservatives. Making your own gives you full control over ingredients, calories, and macronutrient ratios . Plus, it’s fresher, tastier, and customizable. 🛒 Ingredients for a 600-Calorie Protein Shake Here’s what you’ll need: 30 g protein powder (1 scoop – whey, casein, or plant-based) 250 ml milk (skim or semi-skim for lower fat, or whole milk for more calories) 1 banana (or any other fruit like mango, ...

Mark your calendars and get ready for the most anticipated bodybuilding event of the year: the Mr. Olympia 2023 competition! The event will take place from Thursday, November 2nd to Sunday, November 5th, 2023 at the renowned Orange County Convention Center in Florida . This prestigious event will bring together the best bodybuilders from around the world to compete for the coveted title of Mr. Olympia. Qualified Bodybuilders in the Open Division As of now, several elite bodybuilders have qualified for the Open Division, and the competition is expected to be fierce. Here's a list of the current contenders: Brett Wilkin (USA) Hadi Choopan (Iran) Derek Lunsford (USA) Nick Walker (USA) Brandon Curry (USA) Mamdouh Elssbiay (Egypt) Samson Dauda (United Kingdom) Event Highlights The Mr. Olympia 2023 competition will feature several exciting events over the four days, including the pre-judging, finals, and various fan experiences. Attendees will...

A Week Training Program for Hypertrophy - Train Like Simeon Panda In this blog post, we'll be taking a closer look at a 5-day workout program with the goal of hypertrophy, inspired by fitness model Simeon Panda. This program includes five intense weight training sessions and two rest days each week. Table of Contents Day 1: Chest and Triceps Day 2: Back and Biceps Day 3: Rest Day Day 4: Legs Day 5: Shoulders and Abs Day 6 & 7: Rest Days Day 1: Chest and Triceps Bench Press - 4 sets of 8-12 reps Incline Dumbbell Press - 4 sets of 8-12 reps Cable Flyes - 3 sets of 10-15 reps Dips - 3 sets of 10-15 reps Skull Crushers - 3 sets of 8-12 reps Triceps Pushdown - 3 sets of 10-15 reps Day 2: Back and Biceps Deadlift - 4 sets of 6-8 reps Weighted Pull-ups - 4 sets of 8-12 reps Barbell Rows - 4 sets of 8-12 reps Seated Cable Rows - 3 sets of 10-15 reps Barbell Curls - 3 sets of 8-12 r...

Being Fit Over 40: My Real-Life Transformation and Tips to Stay in Shape After 40 Why Getting Fit After 40 Feels Like a Challenge Being fit after 40 is not just a trend — it's a necessity. When I look back at myself ten years ago, the difference is striking. There’s “no photo,” as we say. What happened? Life happened. Work, stress, kids maybe, fatigue, and habits that slowly changed without noticing. But now, as I approach 50, I realize more than ever how important it is to stay in shape — not for aesthetics, but for health, energy, and long-term well-being. How I Train Differently at 40+ Let’s face it — you don’t train at almost 50 like you did at 25. And that’s perfectly fine. My workouts today are smarter, more focused, and adapted to my body’s needs. I’ve shifted toward: Bodyweight exercises (great for joint health and functional strength) Pilates , for core control and posture Yoga , to stay flexible, relaxed, and avoid injuries Instead of pushing for max reps and heavy lift...