The Grand Bahama Bodybuilding Championships to Be Held This Week

While waiting for the Bahamas Bodybuilding and Fitness Federation’s 40th Independence Bodybuilding and Fitness Championships, 18 competitors are expected to travel to compete in the prestigious Grand Bahama Bodybuilding Championships which will be held this week.


After Danny Summer, President of the Bahamas Bodybuilding and Fitness Federation, announced in February that Grand Bahama will be home to the National Bodybuilding Championships for the first time in 40 years, he now promises quite a show.

This show is going to be very big”, says Summer, who will head the delegation going to the championships. “We are expecting a lot of the top bodybuilders to be competing in the championships before they compete in the National Championships”, he added.

Classic bodybuilders expected to appear at the Grand Bahama include Lorraine LaFleur, David Fenton, Charles Reckley, Anna Greene, Jonathan and Nicole Richardson, Jamal Hamilton, Juliette Rolle, Tio Pyfrom, David Charlton, Donita Fry, Jimmy Norius, Lucus Leader, and Dorrinton Rolle, who have already made their mark in a few competitions throughout the United States.


Norius, for instance, is the defending men’s national champion, and Grand Bahamian Tameka Stubbs is the defending champion in women. She also went on to win the lightweight gold medal at the Central American and Caribbean Bodybuilding Championships in Puerto Rico, where the Bahamas finished fourth. Norius picked up a bronze medal in the lightweight division.

Another awaited participant at the event is Johnnie Jackson, an American IFBB professional bodybuilder and powerlifter who is sometimes referred to as “the world’s strongest bodybuilder”. He will be a guest poser at the championships, which last year was combined with the national championships.

This year, they are having their own Grand Bahama Bodybuilding and Fitness Championships and right after them, the federation will be putting on the National Bodybuilding and Fitness Championships here on July 13 at the National Center for the Performing Arts”, said Summer.


In total, we are expecting to see between 30-40 competitors competing in Grand Bahama this weekend. From all indications that we are receiving, it’s going to be very big. The organization committee over there, led by its president Rob Harris, is doing a tremendous job in getting the show off the ground.”, added the federation president.

According to him, the National Championships will crown the Mr and Ms Bahamas champions and will be used to choose the national team that is expected to represent the Bahamas at the 2013 Central American and Caribbean Bodybuilding Championships in Santo Domingo, Dominican Republic, which are scheduled September 19-23. “The team will be picked based on the overall performances of each athlete”, mentioned Summer.

The Grand Bahama Bodybuilding Championships this year will be held on Friday, July 5, at the Regency Theater, the performing arts hub of the northern Bahamas.

Bodybuilder Workouts and Diet

Bodybuilder workouts are extremely important to achieve the looks you desire. However, diet should not be ignored, either. In fact, both bodybuilding workouts and the right diet can help you make huge changes in your life.

Bodybuilder muscles

Bodybuilder workouts

The first thing you need to do when it comes to your workouts is to set your goal. Don’t imagine that you will completely change your looks over night. You need to remain realistic and opt for a bodybuilding workouts program that will suit your needs.

There are two main ways in which you can establish your working out routine. For starters, you can talk to a professional trainer and get all the tips you desire. However, there is always the option to get yourself informed and make your own routine. Either way, you must focus on getting the most out of each exercise.

Just keep in mind: progression is the key to obtaining the looks you desire. Don’t push yourself over the limits just to obtain quicker results. Be patient and increase the difficulty of your exercises in time. This will prevent injury and will lead to the expected results, safely.

Bodybuilder workouts

Bodybuilder diet

No matter what you may imagine, nutrition is still considered to be the key to a healthy lifestyle. Nutrition is crucial when you are willing to build muscle mass. Choosing the proper bodybuilder diet will lead to successful results when it comes to your looks. However, you should be careful, as the right diet will vary a lot from one person to another, depending on his metabolism, but also his body shape.

Customize each meal to maximize the gym potential. Make sure that your calorie intake is perfectly matched to how much you burn while exercising. You should eat less at each meal, but eat more frequently. Bodybuilding supplements may help you, sustaining your muscle building process, but this doesn’t mean that your diet is less important.

Make smart meal choices! This means that your diet should include low-fat meals, but high in protein and complex carbohydrates foods. Remember! You need energy to be able to complete all your bodybuilder workouts. Some of the foods that should not be missing from your bodybuilder diet include legumes, chicken, vegetables, but also fruits, rice, tofu, fish and nuts. They offer an energy boost for your workouts to be more efficient.

Bodybuilder diet

The right bodybuilding workouts and diet will help you look your best. This will offer you at the same time the possibility to qualify for professional bodybuilder competitions. You only need to have patience and remain committed to your regimen.

Personal Trainer Becomes Bodybuilder

Many people think that personal trainers and classic bodybuilders look the same, as they have the same purpose: to train. However, a personal trainer is the “lighter” version of a classic bodybuilder but, if training properly, personal trainers can also become professional bodybuilders.

This is the case of personal trainer Krystal Morgan, who has surely done a lot of “personal” training lately. In the last four months, she picked up the sport of bodybuilding and managed to become a champion in short order.


When most people think of a bodybuilder, they think of somebody huge, so ‘oh gross’. That’s the type of people we see in Muscle & Fitness, and they have this automatic stereotype in their head, but obviously, like, I’m not huge. We’re not all huge and gross and manly looking”, says Morgan.

And she is surely right. Despite her becoming a professional bodybuilder, she has still managed to preserve her feminine size. Morgan considers that a better way to describe women bodybuilders is ‘extremely fit people’.

If you can lift your weight and a half, that’s considered strong in the world of bodybuilders. Morgan can squat 185 ponds, and in her very first bodybuilding competition, she took home first place after training for only a few months.

So, how can the physique of a woman’s body can be judged at a bodybuilding competition? “The judging is based on three aspects”, says Morgan. “So, like your symmetry, so how evenly your body is balanced on both sides, muscularity, and leanness. So, you want to have big muscles but also be lean – like, see the striations in your body”, she added.

The personal trainer turner bodybuilder also has to practice holding a pose. “You do practice, otherwise you’ll be up there shaking like crazy, so it’s definitely like, if you think about flexing your bicep for somebody, showing them it’s hard to hold it for five seconds let alone like a minute”.

Even though working out is obviously the most important part of bodybuilding (and one of the hardest ones at the same time), Morgan admits that the biggest challenge probably is watching what you eat.

My husband has been super supportive. I try not to keep junk in the house to tempt me from eating it, so he’s lost a couple pounds along the way as well”, she says.

In addition to dieting and working out, the dedication to the gym life eats up quite a bit of her social life. “Sacrifices. Definitely the time spent in the gym when your friends are all going out on Friday nights and want to go be up late, I really haven’t done that at all the last couple months training for this”, says Morgan.


Even though she says that her bodybuilding career isn’t necessarily a long-term pursuit, Krystal Morgan will be competing in the international bodybuilding competition in the Canada Calgary Cup in May, the personal trainer aiming to take home another trophy.

Bodybuilding For Women

Bodybuilding is extremely complex and the truth is that is not easy at all. People who want to make a career in this domain have to follow a strict regimen, including a complex nutrition, but also intense daily workouts. Women who want to become bodybuilders will have to work even harder, as building muscle mass can turn out being more difficult for them. Heavy weight training, protein supplements and the right training routine are a must for everyone who wants to become a bodybuilder.

Deciding to become a female bodybuilder takes a lot of courage, but also dedication, determination and hard work. So, if you already made up your mind that this is the right path for you, it is important to consider a few aspects. The most important ones are listed below.


  • One of the first things you should understand is that as a female bodybuilder you are going to be muscular and not thin.
  • Decide if you want to compete in bodybuilding competitions or you just plan on doing it for yourself. In case you plan on attending competitions, make sure to focus training on their requirements.
  • Start your training program as soon as possible. Begin by increasing the amount of protein existent in your diet. In the lack of protein, building muscle is actually impossible.
  • Make sure to remove all unhealthy foods from your diet. Eating candy and fast food is not an option.
  • Keep in mind the fact you will have to use heavy weights in your exercising routine. Change your routine at every three weeks. This may be quite beneficial in helping muscle grow quicker and more efficiently.
  • Muscles need energy from foods, so diet is crucial. Talk to a nutritionist in case you are not sure what should be included into your diet and what should be avoided. For instance, whole grains, fruits and vegetables should not be missing from your diet.
  • Remember that bodybuilding does not mean losing weight. It actually means losing body fat while building muscles.
  • Add legal muscle-building supplements to your diet. Vitamins and healthy foods will give you more energy and strength.
  • Leave a period of about 48 hours between training sessions of the same muscle. This is the amount of time muscles need to rebuild after an intense training session.


Bodybuilding requires time, commitment and hard work. However, it can bring numerous rewarding benefits. If this is a dream for you, too, try your best to become a successful bodybuilder and you will surely not regret it.

Mr. Olympia – The Ultimate Bodybuilding Title

Mr. Olympia is the title given to the winner of the professional men’s bodybuilding competition at Joe Welder’s Olympia Weekend. The competition is held every year by the International Federation of Bodybuilding & Fitness (IFBB) and gathers professional bodybuilders from all around the world, all aiming to win the supreme title. Joe Welder created the contest in order to enable the Mr. Universe winners to continue competing and earning money. The winner of the competition is also awarded with the Sandow trophy.


The first Mr. Olympia contest was held on September 18, 1965 at the Brooklyn Academy of Music, New York City. The winner of the first edition was Larry Scott, who was also the winner of the following edition. Even though it is held for nearly 50 years now, there have been only 12 different winners crowded Mr. Olympia in the competition’s history.

The record number of wins is eight. Two bodybuilders managed to receive the trophy eight times each: Lee Haney and Ronnie Coleman. However, perhaps the most well-known Mr. Olympia winner is Arnold Schwarzenegger. This classic bodybuilder actually got his start in the film industry as a result of starring in a 1977 documentary about the Mr. Olympia contest. The documentary was called Pumping Iron.


In the very first competition that Arnold participated in, he only finished in second place. He then went on to win every following year in which he entered, which happened from 1970 through 1975. After that, he retired from bodybuilding until 1980, when he was a late entry into the contest – contest which he managed to win yet again. The film actor then turned to politics and eventually became the governor of the US state of California.

In order to enter Joe Welder’s Olympia Weekend, there are certain requirements that bodybuilders must meet. Originally, only men who had previously won the Mr. Universe title could compete to become Mr. Olympia. Now, one can qualify if he is a top finalist in another respected competition of the kind. In 2011, Chairman of the IFBB Professional League, Jim Manion, amended the qualifying conditions as follows:

  • top four in each division at the Olympia;
  • top three in each division at the Arnold Classic/International;
  • top two in each division at the New York Pro;
  • first place at all other competitions, even the Amateurs World Championship Competition.

The top four in each division at the 2011 Olympia will qualify for the 2012 Olympia. The remaining competitors will not be affected. The current holder of the Mr. Olympia title is Phil Heath, who won both the 2011 and 2012 editions.

Winners of the Mr. Olympia title often share similar physical features and aesthetic qualities. Typically, they have large muscles. Those muscles are clearly defined through the skin, being also correct in shape and size. However, size may be relative to the proportion of one’s body. Another common feature among winners is symmetry. This means that any muscle in the left leg must match in size and shape to the corresponding muscle in the right leg, for instance.


The competition has opened another title called Mr. Olympia 202, where bodybuilders that weigh less than 202 pounds (91.8 kg) can enter. There is also an equivalent title for women, called – obviously – Ms. Olympia.

Often referred to as the most prestigious bodybuilding competition in the world, Mr. Olympia is surely the dream of all classic bodybuilders.

Ric And Robby Robinson On Back Workout

If last time Ric and Robby showed you the best chest workout, this time you’ll find new ways to build your back. You’ll find out which are the best exercises for having a great built back and also how to avoid the most common that bodybuilders do.


Robby shows you his workout, offering many people the possibility to apply the same techniques and see if it works for them. Ric and Robby show you the best back workouts at Gold’s Gym in Venice.


If you have tried several workout for your back, but none of them had great results, it’s time to watch this video and try out Robby’s back workout:

Ric And Robby On Chest Workout

Ric Drasin and Robby Robinson discuss about the best techniques for chest workout. Robby Robinson is an expert and he shows you the way he trains in order to have a wonderful chest. There are some very useful workouts recommended by Robby and he also talks about diet, which is again very important.


Ric and Robby show you some tricks and explain many useful things that will help you have the body of a God. Watch this instructional video with Ric and Robby, two amazing legends of bodybuilding:

Ric Drasin And Jerry Brainum On Arginine And Muscle Pump

Ric Drasin has invited Jerry Brainum in his show to discuss about arginine and muscle pump. Jerry explains that there are several forms of arginine, but these won’t help bodybuilders. Unfortunately, many bodybuilders don’t know too much about it and they take various chemical forms of arginine, but without a positive effect.


They also talk about how this affects several organs and even the whole body. Jerry explains that arginine and other beneficial substances can be found naturally in some vegetables and juices, with great effects. Thus, watch the video and learn great tips that will surely help you:

Ric And Dallas On Spot Reduction

Ric Drasin and Dallas Malloy talk about spot reduction in bodybuilders. Both of them have great experience as bodybuilders and explain a lot of things that you’re also interested in. The main solution to spot reduction is diet, but the mental factor is also important.


Watch the video and learn new things about the right diet, what foods should you avoid and which should be your attitude. Ric and Dallas speak from their own experience and discuss about the results they had after following a certain diet. Pay attention to them and so, you can apply some of their pieces of advice and see which of them works for you.

Ric And Ticia On Skin Care For Bodybuilders

The way your skin looks is also important when you’re a bodybuilder, mainly when you participate in such competitions. Thus, it’s important to take care of it properly. There are several tips and products that can help you keep your skin stay moisturised and healthy. Ric Drasin discusses with Ticia Lea, a beauty advisor specialist. She talks about how nutrition can influence our skin. Ticia also provides us a lot of tips and recommends many herbal remedies that can help the skin look great.


Watch the video and you’ll find out the main benefits of each product and also the instructions of how to use it properly: