Dorian Yates

Dorian Andrew Mientjez Yates was born in 1962 in England. He set a a new standard amongst bodybuilders, after being the first above 250lbs who won Mr Olympia, all while maintaining very low body fat and high muscle density. The prime in his career was through years 1990-1997, winning Mr Olympia 7 times (6 times in a row), Grand Prix 8 times, and Night of the Champions once.
At the moment he works as a personal trainer, and is an author of some popular and great working training programs (Blood and guts).

Full list of his major achievements:

1990 IFBB Night Of The Champions, New York - 2nd place
1991 IFBB Night Of The Champions, New York - 1st place
1991 IFBB Mr. Olympia, Orlando, Florida - 2nd place
1991 IFBB English Grand Prix, Nottingham - 1st place
1992 IFBB Mr. Olympia, Helsinki, Finland - 1st place
1992 IFBB English Grand Prix, Nottingham - 1st place
1993 IFBB Mr. Olympia, Atlanta, Georgia - 1st place
1994 IFBB Mr. Olympia, Atlanta, Georgia - 1st place
1994 IFBB Spanish Grand Prix, Madrid - 1st place
1994 IFBB German Grand Prix, Duisburg - 1st place
1994 IFBB English Grand Prix, Nottingham - 1st place
1995 IFBB Mr. Olympia, Atlanta, Georgia - 1st place
1996 IFBB Mr. Olympia, Chicago, Illinois - 1st place
1996 IFBB Spanish Grand Prix, Madrid - 1st place
1996 IFBB German Grand Prix, Darmstadt - 1st place
1996 IFBB English Grand Prix, Nottingham - 1st place
1997 IFBB Mr. Olympia, Long Beach, California - 1st place

Body types

Have you ever asked yourself why can't you gain any muscle no matter how much you train, while your friend looks like a greek god after the same amount of working out? Or why can't you get as lean as you'd want to?
It all has to do with the body type you were born with.
Ectomorphs are the thin, low-fat low-muscle guys that find it hard to gain anything.
Endomorphs' body stores fat much more easily, and they have a hard time getting rid of it, but they have a lot of muscle mass too.
Mesomorphs are low in fat, but gaining muscle is not that hard for them as for ectomorphs at all. They are the sport types - often called the "good genetics".

Most people don't have the signs of one type only - almost everyone is a mixture.

Ectomorph 

Small frame and bone structure

Flat chest

Small shoulders

Thin

Lean muscle mass

Finds it hard to gain weight

Fast metabolism

Endomorph 

Soft and round body

Gains muscle and fat very easily

Is generally short and stocky

Round physique

Finds it hard to lose fat

Slow metabolism

Mesomorph 

Athletic

Hard body with well defined muscles

Rectangular shaped body

Strong

Gains muscle easily

Gains fat more easily than ectomorphs

Homemade cheeseburger with sweet potato chips

For those who enjoy a good burger, here is a healthy one for you. This is a lean beef burger stuffed with cheese and some veggies. Full list of ingredients and a very detailed preparation are shown in the video.

The Mighty Thor workout plan

Thor - being god requires godlike body, for which Chris Hemsworth needed to bulk up. He trained for 6 months under experienced eye of Duffy Gaver (former NAVY seal).
"It's pretty simple bodybuilding," Gaver says about the workout, which was used prior to last summer's Thor and this month's Avengers.  "We benched, but you'll notice that there's not a ton of chest work. Once you develop huge pecs, you look like another gym rat, and it makes everything else look smaller."

According to Gaver, Chris didn't touch single muscle-enhancing substance (yeah, right) - the key to gaining those 20 pounds of muscle was red meat, heavy lifts, and his complete dedication to this program:

Back	Set #1	Set #2	Set #3	Set #4	Set #5
Superset: Pullups+pushups	XX	XX	XX	XX	XX
Pullups	20	15	12	10	10
Pushups	20	20	20	20	20
Leverage Iso Row	12	12	12	12	XX
Heavy Dumbbell Rows	12	12	12	12	XX
Hyperextensions	25	20	15	15	XX

Chest+biceps	Set #1	Set #2	Set #3	Set #4	Set #5
Superset: Barbell bench press+dumbbell curl	XX	XX	XX	XX	XX
Barbell bench press	12	10	10	10	10
Alternate dumbbell curl	12	10	10	8	8
Leverage incline chest press	15	15	15	15	XX
Superset:	XX	XX	XX	XX	XX
Heavy barbell curl	12	10	10	10	10
Pushups	20	20	20	20	20

Legs	Set #1	Set #2	Set #3	Set #4	Set #5
Barbell Squat: 5 sets of 20,15,12,10,10 reps	20	15	12	10	10
Leg Press: 5 sets of 20,15,12,10,10 reps	20	15	12	10	10
Superset: Leg extensions+Seated leg curl	XX	XX	XX	XX	XX
Leg extensions	15	15	15	15	15
Seated leg curl	15	15	15	15	15
Standing calf raises	15	15	15	15	20

Shoulders	Set #1	Set #2	Set #3	Set #4
Push press: 15,12,10,10,8,6,4 reps, Giant set/4 rounds
Dumbbell shoulder press	15	12	10	8
Side lateral raise	15	12	10	8
Front dumbbell raise	15	12	10	8
Reverse flyes	15	12	10	8

Triceps	Set #1	Set #2	Set #3	Set #4	Set #5
Tricep dips	15	15	15	XX	XX
Superset: Lying triceps press+Tricep dumbbell kickback	XX	XX	XX	XX	XX
Lying triceps press	15	15	15	15	15
Tricep dumbbell kickback	12	12	12	12	12
Overhead barbell extension	12	12	12	12	12

Abs	Set #1	Set #2	Set #3	Set #4	Set #5
Ab crunch machine	30	30	30	30	30
Ab circuit: 3x	XX	XX	XX	XX	XX
Situps	20	20	20	XX	XX
Flutter kicks	20	20	20	XX	XX
Hanging leg raises	20	20	20	XX	XX
Tuck crunch	20	20	20	XX	XX
Russian twist	20	20	20	XX	XX

2012 IFBB Mr Europe Grand Prix

Another Mr. Europe has taken place last saturday (April 28th) in Madrid, Spain. Some of the current top bodybuilders met here to fight for win, with Michael Kefalianos taking the 1st place. Below is the full result list.

1. Michael Kefalianos

 

 

2. Johnnie Jackson

 

3. Balta Abbaspour

 

 

4. Feras Saied

5. Sergey Shelestov

 

6. Daniel Toth

 

7. Gustavo Badell

8. Brandon Curry

9. Tomas Bures

 

10. Steve Benthin

11. Lee Powell

12. Leonid Istomin

13. Luke Timms

 

14. Jari Mentula

 

15. Varinder Singh

Chicken breast

Basis of every bodybuilder's diet, chicken breast is an excellent source of proteins. It contains about 150 calories, 30g of protein, and only 4g of fat per 100g. Most simple and faster way to prepare this meal is to just roast it on a pan - and with certain spices, it can taste pretty good. However, a lot of people prefer to marinade the meat, or to add various sauces - there are hundreds, maybe even thousands options as how to prepare your chicken. I usually like it with rice or potatoes.

Here are some recipes of my favourite preparations:

Hawaiian marinated chicken
Coconut Chicken Fingers
Chicken Breasts With Curry Green Onion Sauce

Stefan Havlik - Legs workout

Brand new video posted a moments ago by Stefan. Part of his leg training, getting ready for European championship 2012 by squatting 200kgs (440lbs).
Stefan is also preparing new DVD, containing his full Abs training routine (his abs are viewed as some of the best in europe in terms of development and visual appearance).

LEGS WORKOUT ROUTINE 6 days out European Championship 2012