Building a Buff Body with Bodyweight Training

Bodyweight training is oftentimes overlooked and underrated. What's amazing is the body transforming results that bodyweight exercises can help you achieve. It's not like your body can distinguish between a barbell, dumbbell, kettlebell or your own bodyweight. All it really knows is how hard it needs to work to move the resistance. For example, if you're bench pressing, you use your pectorals, deltoids and triceps, but don't really work any other muscle groups, unless you make a conscious effort to do so. By performing bodyweight exercises, like one-arm push-ups, you're not only working your pecs, delts and triceps, but you're also incidentally working your lats, abs, glutes, quads and hamstrings. Another great thing about bodyweight training is that you can workout anytime wherever you are. You don't need any extra equipment and you don't even have to go to the gym.

We found a few videos that show numerous bodyweight exercises, including five of Coach Kozak's favorites, 44 of the best bodyweight exercises from Tee Major Fitness and a 30-minute bodyweight boot camp. Plus, we've added a special Pinterest board filled with bodyweight training tips, exercises and workouts.

Bodyweight Training with Coach Kozak

As a constant fixture in the health and fitness world for more than 15 years, Coach Kozak shares his innovative scientific method to training and nutrition. From professional athletes to soccer moms and even a Heisman trophy winner, Coach Kozak has brought extraordinary results to thousands of clients.

In this video, Coach Kozak with HASfit provides step-by-step video instruction for a full-body workout using bodyweight exercises alone. Take a glimpse at the training regimen he has in store for you:

• Pistol Squat
• Downward Dog to Chaturanga Push-up to a High Plank
• Negative Manual Glute-Ham Raise
• Sit up to a Russian Twist
• Negative Negative Pull ups

Try the Best Bodyweight Exercises Ever

When it comes to using bodyweight training to build strength and muscle, there are three fundamental movements: push-ups, pull ups and squats. We've discovered that there are numerous variations of these essentials, as well as a variety of other bodyweight exercises you can incorporate into your workout schedule. Tee Major Fitness presents the 44 Best Bodyweight Exercises Ever:

1. Mountain Climbers
2. Dragon Walks
3. Jumping Lunges
4. Pike Roll out
5. Burpees
6. Hanging Knee to Elbow
7. Frozen V-Sit
8. Spiderman Push-up
9. Single Leg Burpee
10. Hindu Push-ups
11. Diamond Push-ups
12. Lawnmower Extension
13. Archer Push-up
14. Fingertip Push-up
15. Hanging Leg Raise
16. Clapping Push-up
17. Single Leg Box Jump
18. Chest Tap Push-up
19. Archer Pull-up
20. Clapping Pull-ups
21. Crucifix Push-ups
22. Hanging Wipers
23. Hanging Leg Raise over Lever
24. One-Arm Hanging Leg Lifts
25. Pistol Squat
26. L Seat
27. Muay Thai Push-ups
28. Dragon Flags
29. Ab Crunch Shredder Dips
30. Triple Clap Push-ups
31. Lalanne Push-ups
32. Muscle Ups
33. Standing Ab Wheel Roll outs
34. Bodyweight Tricep Extension
35. One-Arm Push-ups
36. One-Arm, One-Leg Push-ups
37. Thigh Slap Push-ups
38. Aztec Push-ups
39. Superman Push-ups
40. Hannibal for King Leg Flutters for Men
41. One-Handed Clap Push-ups
42. Back Flip Burpees
43. 360 Push-ups

Boot Camp-Style Bodyweight Workout

If you’re ready to intensify your bodyweight training, then you’ll love this 30-Minute Bodyweight Boot Camp Workout You Can Do Anywhere video. Adam Rosante, a celebrity trainer based out of New York City, leads the way in this half-hour of muscle pumping, sweat dripping full-body workout. He makes a wonderful point with this no excuses workout, “You’re going to use the body you have to create the body you want.”

This video includes a warm up, full workout and cool down, as well as lots of motivation from Adam along the way. Another nice thing about this workout is that if you don’t have enough time, the warm up nicely gets your blood flowing and is better than not working out at all.

More Bodyweight Exercises on Pinterest!

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HGH.com Presents IFBB Pros & Tips: February 2015 Edition

Who better to get bodybuilding tips and tricks from than the IFBB Pros? For this month’s edition of HGH.com’s Tips from IFBB Pros, we’ve gathered a few video clips and added more to the corresponding Pinterest board. We begin with training exercises from Alice Matos, move onto an amazing back and chest workout with Brandon Curry, then round it out with the top three winners of the 2015 IFBB Pro Western Cup.

Training with IFBB Bikini Pro Alice Matos

Get an inside look at some of the exercises IFBB Bikini Pro Alice Matos does. This Brazilian bombshell demonstrates some unique training methods and even has her workout partners help her out.

We found some other interesting tidbits from an interview Alice did for SimplyShredded.com. When asked if she could only pick three exercises what would the would be and why, she chose

• Barbell Squats
• Bench Press
• Back Row

Her reasoning is that they're all compound movements, so they use multiple major muscle groups simultaneously. She finds these types of exercises are ideal when building muscle mass.

Brandon Curry Gets Ready for the 2015 Arnold Classic

With only three-and-a-half weeks left until the Arnold Classic, IFBB Pro Brandon Curry hits the Bev Francis Powerhouse Gym. He's been training his heart out while focusing on quality mass gains and improvements. In this video, we take a look at his back and chest workout as he trains both areas at the same time. His workout includes:

• Pull Ups
• Low Row Machine
• Close Grip Pull Downs
• Kroc Row
• Dumbbell Pullover
• Decline
• Dips
• Pec Deck Machine
• Incline Dumbbell Flyes

The Best of the 2015 IFBB Pro Western Cup

In Jon Lindsay's Muscle Contest, the 2015 IFBB Pro Western Cup, these three buff gentlemen placed for the men's physique competition:

• Frank Ortega
• Joseph Lee
• Patrick Fulgham

After the show, they were interviewed by Tamer El Guindy, VP of Operations for Muscle Contest. When asked how long it took him to prepare for this competition, Patrick Fulgham says he did a 12-week prep. What's next for Joseph Lee? He will be back for the Muscle Grand Prix in April and is working toward going to the men's physique Olympia competition.

Last, but not least, we hear from, first place winner, Frank Ortega who had to make some sacrifices during the holiday and completed a 15 to 16-week prep for this competition. After recently suffering an injury, he just focused on making his pro debut and wants 2015 to be the year he brings his best.

Get Even More Pumped with IFBB Pros & Tips on Pinterest

Make sure to check out our dedicated IFBB Pros & Tips Pinterest board for even more motivation and helpful tidbits from the IFBB Pros. Whether you're looking for inspiration, workout tips or nutrition-related pins, this Pinterest board has it all from IFBB pros. Follow us on Pinterest for all sorts of bodybuilding boards. We'll continue to update this board and we frequently create new bodybuilding-related boards as well:

Follow Bodybuilding's IFBB Pros & Tips Pinterest board.

2015 NPC Gold Coast Muscle Classic held on February 14       
Veterans Auditorium,
4117 Overland Ave, Culver City, CA 90230 United States
Organizer: Jon Lindsay
Website: www.musclecontest.com   

Unlimited Men's Bodybuilding Winners

1. Siavash Fashi - 1st Unlimited Bodybuilding Middleweight (1st Overall)
2. Jai Johnson -1st Unlimited Bodybuilding Heavyweight (2nd Overall)
3. Nate Liebermann -1st Place Unlimited Bodybuilding Lightweight (3rd Overall)

Masters Bikini 35+ Overall Winners

1. Janelle Farnsworth - 1st Masters Bikini 35+ B (1st Overall)
2. Heather Mcallister - 1st Masters Bikini 35+ C (2nd Overall)
3. Jackie Peacock - 1st Masters Bikini 35+ A (3rd Overall)

Novice Bikini Overall Winners

1. Savannah Crayon - 1st Novice Bikini B over 5'4" to 5'6" (1st Overall)
2. Alex Frias - 1st Novice Bikini A up to 5'4" (2nd Overall)
3. Joy Snider - 1st Novice Bikini C over 5'6" (3rd Overall)

Open Bikini Overall Winners

 1. Alexandria Babbitt - 1st Open Bikini C over 5'2.5" to 5'4 (1st Overall Bikini Winner)
 - Adrienne Ochoa - 1st Open Bikini A up to 5'1"
 - Alexis Frias - 1st Open Bikini B over 5'1" to 5'2.5"
 - Savannah Crayon - 1st Open Bikini D over 5'4" to 5'5.5
 - Heather Mcallister - 1st Open Bikini E over 5'5.5" to 5'7"
 - Alice Carter - 1st Open Bikini F over 5'7"

Woman's Physique Overall Winners

1. Tanya Mah - 1st Womans Physique A (1st Overall Winner)
2. Katie Foster - 1st Womans Physique B (2nd Overall Winner)

Novice Men's Physique Overall Winners

1. Roman Miranda - 1st Novice Mens Physique B (1st Overall)
2. Jacob Kamine - 1st Novice Mens Physique A (2nd Overall)
3. Michael Bruggink - 1st Novice Mens Physique C (3rd Overall

Unlimited Men's Physique Overall Winners

1. Jason Churan - 1st Mens Physique E (1st Overall Winner)
2. Ronald Thoompson - 1st Mens Physique F (2nd Overall Winner)
3. Gilberto Ramirez - 1st Mens Physique D (3rd Overall Winner)
4. Levi Wohl - 1st Mens Physique B (4th Overall Winner)
5. Charles Giron - 1st Mens Physique C (5th Overall Winner)
6. Jacob Kamine - 1st Mens Physique A (6th Overall Winner)

Unlimited Figure Overall Winners

1. Betzy Baldger - 1st Unlimited Figure B (1st Overall Winner)
2. Christine Ajisafe - 1st Unlimited Figure D (2nd Overall Winner)
3. Jessica Piraro - 1st Unlimited Figure A (3rd Overall Winner)
4. Dakeisha Glenn - 1st Unlimited Figure C (4th Overall Winner)

Congratulations to all of the competitors who participated in the 2015 NPC Gold Coast Muscle Classic. For the complete list of results, visit http://lindsayproductions.com/results.html.

Be sure to visit the HGH.com blog regularly for the results of other upcoming bodybuilding and fitness competitions.
- See more at: http://www.hgh.com/blogger/.

2015 NPC Legends Classic Results

NPC Legends Classic
Bodybuilding, Figure, Physique, and Bikini Championships
January 31, 2015
Las Vegas, Nevada

Following are the top winners for each of the events:

MEN'S BODYBUILDING
Men's Bodybuilding Heavyweight
1. Stephen Young
2. Jason Johnson
3. Royale Jones
4. Corey Lay

Men's Bodybuilding Middleweight
1. Pius Agyemang
2. Albert Castillo

Men's Bodybuilding Lightweight
1. Cesar Vazquez

Men's Novice Heavyweight
1. Francisco Roa
2. Brady Stevens

Men's Novice Lightweight
1. Bryon Gomez
2. Noah Sperling

Men's Masters Over 40
1. Jimmie Wilson
2. Bruce Hamption

    
FIGURE
Women's Figure Class A
1. Jessica Piraro
2. Jennifer Hennessey
3. Meagan Redlinger
4. Kimberly Miller
5. Cameshia Johnson

Women's Figure Class B
1. Tracy Allen
2. Chris Price
3. Traci Saba
4. Niluofar Rafsanjani
5. Sara Lee

Women's Figure Class C
1. Jeanine Taddeo
2. Amy Blue
3. Elizabeth Potter
4. Carmen Bourseau
5. Jamie Whitmore

Women's Figure Class D
1. Christine Ajisafe
2. Christina Cardenas
3. Alissa Johnson
4. Kylie Smith

Women's Masters Figure Over 35 Class A
1. Tracy Allen
2. Jennifer Hennessey
3. Niluofar Rafsanjani
4. Tanisha Townsend

Women's Masters Figure Over 35 Class B
1. Jeanine Taddeo
2. Jamie Whitmore

Women's Masters Figure Over 45
1. Tracy Allen
2. Chris Price
3. Traci Saba
4. Sherry Turner

    
BIKINI
Women's Bikini Class A
1. Jennifer Caluya
2. Luna Beasley
3. Maggie Garcia
4. Rebeca Orozco
5. Jennifer Olarra

Women's Bikini Class B
1. Nicole Grant (1st Overall Bikini Winner)
2. Jean Ezell
3. Janine Curiel
4. Robie Ro
5. Christina Torres

Congratulations to Nicole Grant, NPC Legends Classic1st Overall Bikini Winner

Women's Bikini Class C
1. Anna Daltro
2. Samantha Villagomez
3. Alexandria Babbitt
4. Ellie Sadeghi
5. Liubov Bratunova

Women's Bikini Class D
1. Ashley Ladd
2. Danielle Eells
3. DeLani Williams
4. Natalie Pao
5. Marian King

Women's Bikini Class E
1. Alethea Inns
2. Darla Hoffman
3. Carissa Capeloto
4. Julie Johnson
5. Megan Granucci

Women's Bikini Class F
1. Angela Palumbo
2. Heidi Carlsen
3. Traisha Martin
4. Taylor Mortensen
5. Areania Hewing

Women's Bikini Novice Class A
1. Alexandria Babbitt
2. Ellie Sadeghi
3. Liubov Bratunova
4. Glenelle Stultz
5. Katelyn Strange

Women's Bikini Novice Class B
1. Ashley Ladd
2. Darla Hoffman
3. Danielle Eells
4. Krisztina Negyesi
5. Sara Zavala

Women's Bikini Novice Class C
1. Megan Granucci
2. Raygan Whallon
3. Nina Fox
4. Erin Glover
5. Maria Campos Durette

Women's Bikini Masters Over 35 Class A
1. Ellie Sadeghi
2. Maggie Garcia
3. Jennifer Olarra
4. Janine Curiel
5. Angie Sadeghi

Women's Bikini Masters Over 35 Class B
1. Alethea Inns
2. Darla Hoffman
3. Natalie Pao
4. Krisztina Negyesi
5. Dana Lyons

Women's Bikini Masters Over 35 Class C
1. Kimberlee Greenough
2. Ginger Graham
3. Carlie Young
4. Elaine Codilla
5. Amy Russ

Women's Bikini Masters Over 45 Class A
1. Sandy Roberts
2. Kimberly King

Women's Bikini Masters Over 45 Class B
1. Kimberlee Greenough
2. Roya Tehranchi


MEN'S PHYSIQUE
Men's Physique Class A
1. Clayton Dollente
2. Julius Acoba
3. Ian Omalza
4. Mitchell Irussi
5. Alex Verdugo

Men's Physique  Class B
1. Ryan Baranek
2. Ryan Bonzato
3. Dusty Anfuso
4. Julio Del Rio
5. Perry Crooks

Men's Physique  Class C
1. Dedric Moore
2. Fabio Toscano
3. Chezz Bruce
4. Richard Coronado
5. Daniel Bumagat

Men's Physique Class D
1. Anthony Kurup
2. C.Montrel Miller
3. Luis Francisco Toledo
4. Jared Goodrich
5. Brandon Ficklin

Men's Physique  Class E
1. Ari Rosenberg
2. Troy Scheiber

Men's Physique  Class F
1. Jasen Johnston
2. Larry Crawford
3. Daniel Minarsky

Men's Physique  Novice Class A
1. Julius Acoba
2. Josue Castro
3. Rodolfo Chavez
4. Joshua Villar
5. Marlon Malicdem

Men's Physique Novice Class B
1. Ryan Baranek
2. Kelly Myers
3. Nadim Ibrahim
4. Bryant Johnston
5. Dylan Harvey

Men's Physique  Novice Class C
1. Luis Francisco Toledo
2. Omar Foster
3. Richard Craven
4. Hayden Smith
5. Daniel Minarsky

Men's Physique Masters Over 35 Class A
1. Preston Allen
2. Justin Mcbride
3. John Vasquez

Men's Physique  Masters Over 35 Class B
1. Fabio Toscano
2. Chezz Bruce
3. Ramon Goudeau
4. Sean Stevenson
5. Darren Hemmen

Men's Physique Masters Over 45
1. Sean Stevenson
2. Darren Hemmen
3. Richard DiFilippo
4. Norbert Lukowski

    
WOMEN'S PHYSIQUE
Class A
1. Leslie Gurr
2. Minde Geiger
3. Sonja Johnson
 

Congratulations to all of the competitors who participated in the 2015 NPC Legends Classic. For the complete list of results, visit http://lindsayproductions.com/results.html. To view more photos visit http://contests.npcnewsonline.com/contests/2015/npc_legends_classic.

Be sure to visit the HGH.com blog regularly for the results of other upcoming bodybuilding and fitness competitions.

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Get on Track to a Healthy New You in 2015 With HGH.com’s Top 10 Tips for New Year’s Fitness Resolutions

While many regard December as a period of indulgence, year-end also marks the starting point for New Year’s resolutions. It’s a time to take stock of your personal goals, assess your progress and analyze prior pitfalls as you plan for the year ahead. If you’ve fulfilled your 2014 resolutions, how can you take them to the next level in 2015? If you’ve fallen short, what caused you to falter, and how can you achieve success in the coming year?

To help you get your New Year’s fitness resolutions off to promising start, we’ve solicited ideas from the HGH.com team and our sponsored athletes. Following are the top 10 tips from our resident fitness experts and IFBB pros:

1. Set SMART goals. In the business world, “SMART” stands for specific, measurable, attainable, realistic and time-bound. But SMART objectives apply equally well to fitness goals. Rather than making vague resolutions like “lose weight,” “bulk up” or “get fit,” take the time to identify and define exactly what you’re hoping to achieve. Then write down those objectives to hold yourself accountable, and set a series of incremental milestones throughout the year.

2. Do a reality check. When making New Year’s resolutions, it’s important to ensure your goals are realistic. People who set unreasonably high expectations for themselves – such as severe caloric restrictions or prolonged, intense daily workouts – may be more likely to give up if they backslide. By lowering the bar a bit at the outset and aiming for progressively higher goals over time, you can position yourself for success. Check out the video below and click here to watch a female personal trainer talking more about weight/endurance goals.

3. Choose your workout wisely. It’s not enough to make “get to the gym” your New Year’s resolution; you need to have a plan of action once you get there. A bodybuilder looking to increase upper body strength will follow a very different exercise program than a runner seeking to improve endurance or an overweight person aiming to reduce belly fat. If you’re a new gym member, request an equipment demonstration so you’ll know which exercises to incorporate into your routine. If you’re a gym regular interested in taking your workout to the next level, schedule a session or two with a personal trainer for professional advice on how to achieve your fitness goals.

Follow Jillian Michaels Pinterest.

See http://www.hgh.com/blogger/post/strength-cardio-ab-workout-jillian-michaels for original blog post)

4. Tap into tips from bodybuilding and fitness pros. While personal trainers are a great resource for gym-goers, individuals who prefer a do-it-yourself approach will find a wealth of information just a click away. Many trainers and pro bodybuilders share their expert advice via blogs, YouTube videos, podcasts and other social media channels. Look up athletes whose physique you admire, and see what they share online. For example, IFBB pro Tricky Jackson airs a weekly Pro Muscle Radio broadcast that’s popular among bodybuilders. And be sure to check the HGH.com blog regularly for curated posts featuring videos, tips and advice from some of the country’s top bodybuilders, athletes and trainers. Check out the Tricky Jackson video below.

5. Change the scene. While some people perform best by following a regular routine, others get bored quickly and are more apt to give up their resolutions when they lose interest. If daily visits to the same gym seem like a tedious prospect, try varying your routine. Alternate gym days with home workouts or team sports; or visit a local park with fitness stations in lieu of exercising indoors.

6. Raise your nutrition IQ. Many people equate the word “diet” with counting calories or restricting carb or fat intake; but the reality is that proper diet and nutrition are as much about consuming the right foods, vitamins and minerals as avoiding the wrong ones. Consider making an appointment with a nutritionist or checking out a few books to learn how specific foods and dietary supplements can help you achieve your fitness goals, from building muscle or burning fat to increasing stamina or minimizing recovery time. And explore the HGH.com blog to discover the functions, benefits and evidence behind some of the key ingredients in popular health and bodybuilding supplements.

7. Track your progress. Hopping on the scale each morning or measuring your biceps every evening can create disappointment, as you’ll rarely see immediate results. It’s better to track your progress over time, with a weigh-in or measurement every week or on alternating weeks. Since fitness and bodybuilding goals tend to involve a gradual progression, you’re not likely to notice changes in yourself from day to day. But if you take weekly or semi-weekly photos of yourself, the results will be clearly visible as you work toward your goals.

#Clen XDV | Muscle Growth and Fat Burner #Supplement Will Help You Build Serious Muscle http://t.co/PqlMCLmsD8 pic.twitter.com/Dips1czuUt

— HGH Com (@HGHCom) May 10, 2014

8. Find your motivation. Whether it’s a mantra or a mentor, find what (or who) inspires you and keep that front and center as you focus on fitness resolutions. Motivating messages and visual cues can have a powerful impact. Follow Twitter or Facebook pages that post inspirational quotes and practical advice, or create a Pinterest board with aspirational images that propel you to strive harder. To see what inspires us, click over to the HGH.com Pinterest boards.

Tips and Motivation From the Pros.

9. Register for an event. Even if you’re a long way from achieving your fitness goals, committing to a specific event will give you something tangible to work toward. If your objective is to run the Boston Marathon, sign up for a local half marathon a few months out. If you dream of competing in pro bodybuilding championships, register for some regional novice-level contests as you work your way toward a pro card.

10. Never give up! When all is said and done, succeeding at your New Year’s fitness resolutions doesn’t mean having a perfect track record every single day of the entire year. It’s only human to have an occasional lapse or to get sidetracked when work or personal obligations take precedence; the key is to look at these events as momentary hurdles rather than insurmountable obstacles. Remember that success is an ongoing journey, and you’re in it for the long haul!

Bodybuilding and Fitness Inspiration.

By following these 10 tips, you’ll be on your way to successfully achieving your New Year’s fitness resolutions. For information and inspiration to keep you going throughout 2015 (and beyond), visit the HGH.com blog and our social media pages on Facebook, Twitter and Pinterest. Do you have any advice or success stories of your own to share? We’d love to hear from you! Post your comments below or connect with other bodybuilding and fitness enthusiasts in our online community.

HGH.com Presents IFBB Pros & Tips: December 2014 Edition

Ready to workout like the IFBB Pros? In this month’s edition of HGH.com’s Tips from IFBB Pros, we’ve got quite the video lineup ready for you and we’ve added more to the dedicated Pinterest board. We start out with an extreme chest workout with Kai Greene, move onto an incredible feature-length video with a full-body workout from Dennis James and round it out with top-notch training with our friend, Ben White.

Powerful Chest Workout with IFBB Pro Bodybuilder Kai Greene

Workout your chest like the pros. IFBB Pro Bodybuilder Kai Greene pumps iron with IFBB Pro Men's Physique competitors, Jeff Seid and Alon Gabbay. Not only do you get an incredible half-hour chest workout with these pros, but they also share some significant insight along the way. Watch their technique and form as they do these exercises

• Dumbbell Pullovers
• Incline Barbell Press
• Bench Press
• Incline Dumbbell Flyes

Intense Two-Hour Workout with IFBB Pro Dennis James

Prior to entering the Mr. Olympia contest in 2003, IFBB Pro Bodybuilder Dennis James filmed this total body workout. This is the first feature-length, two-hour movie in the Titans bodybuilding series. Go through this vein-popping, muscle-rippling workout with Dennis that includes shoulders, triceps, chest, biceps, legs and back, along with posing.

Training with IFBB Professional Bodybuilder Ben White

What makes Ben White one of the world's strongest IFBB Pro Bodybuilders? From eating the right foods to doing different types of muscle-building exercises to taking the right supplements, Ben puts his everything into preparing for competition. In this video, Ben shows us what it takes for an incredible workout. As you’ll see in the video below, Ben insists on using heavy weights even when he has to pause mid-range for pictures to be taken.

We're proud to say that Ben is also one of HGH.com's sponsors. After taking HGH.com supplements, Ben stated, "While taking HGH.com products, I have been consumed with complements on the way my physique has changed in the past few months." Get to know Ben better:

• Learn more about Ben's experience with HGH.com supplements
• Gain insight from HGH.com sponsors, including Ben White
• Read about Ben's success in the 2014 Europa Games in Phoenix
• Find out how you can get personal consulting from Ben White

Check out this tweet from HGH.com regarding Ben White:

#HGH.com sponsor and #IFBB Pro #BenWhite #deadlifting over 600Lbs. Building size. #Bulking up in December!! pic.twitter.com/HFQiIITWyC

— HGH Com (@HGHCom) December 3, 2014

Additional IFBB Pros & Tips on Pinterest

We’ve added even more tips and tricks from the IFBB Pros on Pinterest. From inspiration to perspiration to nutrition-related pins, this Pinterest board has it all from IFBB pros. Make sure to follow us on Pinterest as we'll continue to update this board and we'll be creating other bodybuilding-related boards just for you as well.

Follow Bodybuilding's IFBB Pros & Tips Pinterest board.

Meet the Winners of the 2014 Ferrigno Legacy, Held in Santa Barbara, California, November 28-29, 2014

While most of America was recovering from Thanksgiving indulgences over the past weekend, dozens of bodybuilding and fitness pros – and many more amateur bodybuilders and fitness enthusiasts – showed off their impressive physiques at the first annual Ferrigno Legacy in Santa Barbara, California.

The 2014 IFBB Ferrigno Legacy Pro event was held on Friday, November 28, and featured four competitions: bodybuilding, men’s physique, women’s physique and bikini. The 2014 NPC Ferrigno Legacy amateur competitions took place on Saturday, November 29, and consisted of more than 40 contests, including bodybuilding, figure, physique and bikini events in multiple classes and levels.

Reporter Tracy Lehr spotlights the inaugural Ferrigno Legacy event and interviews founder Lou Ferrigno for local news stations KEYT, KCOY and KKFX.

In addition to the physique, bikini and bodybuilding competitions, the 2014 Ferrigno Legacy featured a red-carpet event on Friday evening and a “Meet the Legends Q&A” on Saturday afternoon. Both were headlined by founder Lou Ferrigno and included numerous celebrities and bodybuilding legends.

Following are the top 5 winners for each of the 2014 IFBB Ferrigno Legacy Pro events:

2014 Ferrigno Legacy IFBB Pro Men’s Bodybuilding Champions
1. Ronny Rockel, Germany
2. Brad Rowe, Los Angeles, CA
3. Robert Piotrkowicz, Poland
4. Marius Dohne, South Africa
5. Omar Deckard, Los Angeles, CA

2014 Ferrigno Legacy IFBB Pro Men’s Physique Champions
1. Andre Adams, Kenosha, WI
2. John Nguyen, San Jose, CA
3. James Hurst, San Jose, CA
4. Frank Griffin, Philadelphia, PA
5. Damir Delic, Boise, ID

2014 Ferrigno Legacy IFBB Pro Women’s Physique Champions
1. Jamie Postill, Alberta, Canada
2. Candrea Judd Adams, Jonesboro, GA
3. Leona Paula Muttoni, Brazil
4. Jane Santos, Harrison, NY
5. Marlene Koekemoer, South Africa

2014 Ferrigno Legacy IFBB Pro Bikini Champions
1. Sarah LeBlanc, Houma, LA
2. Jade Carroll, Destin, FL
3. Lindsey Waters, Miami Beach, FL
4. Tatiana Koshman, Spring, TX
5. Breena Martinez, Concord, CA

For the complete list of 2014 IFBB Ferrigno Legacy Pro rankings, visit http://contest.bodybuilding.com/results/28841. The 2014 NPC Ferrigno Legacy amateur rankings have not yet been posted online, but stay tuned and we’ll add a link here when those results are published.

Congratulations to all of the competitors who participated in the 2014 IFBB/NPC Ferrigno Legacy – your dedication and impressive form over the holiday weekend are certainly an inspiration to others!

Be sure to visit the HGH.com blog regularly for the results of other upcoming bodybuilding and fitness competitions.

Discover the Function, Sources and Benefits of the Health Supplement Ingredient L-Glycine, or Aminoacetic Acid

Glycine – also known as L-glycine, aminoacetic acid or aminoethanoic acid – is the smallest of the 20 amino acids in the human body. It is considered a nonessential or conditionally essential amino acid, which means that it is normally produced by the body in sufficient amounts; however, dietary supplementation may be beneficial in times of illness or stress, or for the treatment of certain diseases. L-glycine is found in some food sources as well as in health and bodybuilding supplements such as HGF-MAX, HGH 30,000 Nanograms pills and spray, and whey protein mixes.

Functions of L-Glycine

As an amino acid, glycine is involved in protein synthesis. It appears to work in concert with L-glutamine to improve brain function, and it is one of three amino acids – along with proline and hydroxyproline – that make up the triple-helical structure of collagen. Evidence also suggests that L-glycine may stimulate human growth hormone (HGH) production, acting as a natural HGH releaser.

Sources of L-Glycine

The body manufactures glycine using another amino acid called serine. Dietary sources of l-glycine include protein-rich foods such as meat, fish, dairy and legumes. L-glycine may also be consumed as an ingredient within natural dietary supplements.

L-Glycine Benefits and Uses

Therapeutic uses of L-glycine include the treatment of schizophrenia, stroke and leg ulcers. It also appears to enhance wound healing, and may help protect the liver and kidneys from the harmful effects of certain chemicals. Evidence suggests that L-glycine functions a natural HGH releaser, or HGH secretagogue; as a result, it may have a beneficial effect on athletic performance, such as helping to build muscle and increase endurance.

Side Effects of L-Glycine and Potential Interactions

L-glycine supplements are generally considered safe for adults; no serious side effects have been reported, even at doses as high as 60 grams per day. A small number of people have experienced stomach upset, nausea or vomiting, which ceased as soon as L-glycine supplementation was discontinued.

While L-glycine appears to enhance the beneficial effects of most drugs used to treat schizophrenia, it has been shown to decrease the effectiveness of one particular antipsychotic drug known as clozapine (Clozaril). Patients taking clozapine should avoid L-glycine supplementation.

More detailed safety information on L-glycine side effects and interactions can be found on the NYU Langone Medical Center website. As with any medication or health supplement, it is best to consult your physician before taking dietary supplements containing L-glycine.

L-Glycine Research and Studies

In addition to research on the use of glycine to treat medical conditions such as schizophrenia and strokes, a number of studies have explored the impact of L-glycine on HGH secretion. One such study published in Acta Endocrinologica found that intravenous glycine infusions produced a significant increase in serum HGH levels. Another study cited in Nutritional Neuroscience indicated that an oral supplement containing glycine, glutamine and niacin increased HGH secretion in healthy middle-aged and elderly subjects. In Nutrients as Ergogenic Aids for Sports and Exercise, the author conducted a research review and summarized his findings; he noted that a number of studies concur that glycine appears to stimulate HGH release and promote creatine synthesis, which can be beneficial for athletes undergoing progressive weight training.

Several other studies have examined the effects of L-glycine supplementation in relation to athletic performance and recovery. In Medicine & Science in Sports & Exercise, researchers found that an oral treatment of glycine and L-arginine salt of alpha-ketoisocaproic acid calcium (GAKIC) increased muscle torque and work sustained during intense acute anaerobic dynamic exercise, and enhanced overall muscle performance by delaying muscle fatigue during the early phases of anaerobic dynamic exercise. A recent animal study featured in Connective Tissue Research explored the effects of green tea and glycine on tendinitis, which commonly afflicts athletes, and determined that a green tea and glycine diet has beneficial effects that aid in the recovery process of the tendon after tendinitis.

For additional L-glycine research, refer to the PubMed site sponsored by the National Institutes of Health (NIH).

HGH.com Supplements With L-Glycine

Athletes, bodybuilders and fitness enthusiasts can experience the beneficial effects of L-glycine for themselves with natural HGH releasers and bodybuilding supplements from HGH.com:

HGH Pills and HGH Spray – Whether you prefer HGH pills or an oral spray, Purity Select’s 30,000 Nanogram products promote growth hormone production with a powerful combination of L-group amino acids, including L-glycine. They are designed to support muscle growth, fat-burning, increased energy and other health benefits.

HGF MAX – Scientifically formulated to naturally boost HGH production, these Purity Select capsules contain a proprietary blend of ingredients including L-glycine and other amino acids, which can help build muscle, improve muscle tone, increase stamina and boost metabolism.

Multi-Pro Chocolate Whey Protein – With over 450 milligrams of L-glycine and 24 grams of protein per serving, Multi-Pro is a complete protein supplement that is intended to help users build muscle, reduce body fat and support immune system health.

CytoSport Vanilla Whey Protein – A single serving of low-lactose, low-fat, CytoSport whey protein contains 2 grams of L-glycine and 18 grams of protein. This delicious drink mix is formulated to help athletes increase lean muscle mass and accelerate recovery from intense training.

References (Function, Sources, Benefits/Uses and Side Effects/Interactions):

NYU Langone Medical Center. “Glycine”; published under “Herbs & Supplements”; last reviewed September 2014. <http://www.med.nyu.edu/content?ChunkIID=21751>

University of Maryland Shore Regional Health. “Amino Acids”; published in the “Medical Reference Guide” section; last updated April 23, 2014. <http://umm.edu/system-hospital-sites/shore-health/health/medical/ency/articles/amino-acids>

Lodish, Harvey; Berk, Arnold; et al. “Collagen: The Fibrous Proteins of the Matrix”; Molecular Cell Biology, 4th Edition; New York: W.H. Freeman; 2000; section 22.3. <http://www.ncbi.nlm.nih.gov/books/NBK21582/>

WebMD and Natural Medicines Comprehensive Database. “Glycine”; published under “Vitamins & Supplements”; accessed November 21, 2014. <http://www.webmd.com/vitamins-supplements/ingredientmono-1072-glycine.aspx?activeingredientid=1072&activeingredientname=glycine>

Research Sources:

Arwert, Lucia I.; Deijen, Jan Berend; and Drent, Madeleine L. “Effects of An Oral Mixture Containing Glycine, Glutamine and Niacin on Memory, GH and IGF-I Secretion in Middle-aged and Elderly Subjects”; Nutritional Neuroscience; October 1, 2003. <http://www.ncbi.nlm.nih.gov/pubmed/14609312>

Bucci, Luke R. “Micronutrient Supplementation and Ergogenesis — Amino Acids: Glycine”; Nutrients as Ergogenic Aids for Sports and Exercise; Boca Raton: CRC Press; 1993; chapter 6, section VI, pages 73-74. <http://www.crcpress.com/product/isbn/9780849342233>

Dannhardt, Gerd and Kohl, Beate K. “The Glycine Site on the NMDA Receptor: Structure-Activity Relationships and Possible Therapeutic Applications”; Current Medicinal Chemistry; August 1998. <http://www.ncbi.nlm.nih.gov/pubmed/9668194>

Kasai, K.; Suzuki, H.; et al. “Glycine Stimulated Growth Hormone Release in Man”; Acta Endocrinologica; March 1980. <http://www.ncbi.nlm.nih.gov/pubmed/7376793>

Stevens, Bruce R.; Godfrey, Michael D.; et al. “High-Intensity Dynamic Human Muscle Performance Enhanced by a Metabolic Intervention”; Medicine & Science in Sports & Exercise; December 2000. <>

Vieira, Cristiano P.; Da Ré Guerra, Flavia.; et al. “Green Tea and Glycine Aid in the Recovery of Tendinitis of the Achilles Tendon of Rats”; Connective Tissue Research; November 21, 2014. <http://www.ncbi.nlm.nih.gov/pubmed/25360832>

Meet the Top Winners of the 2014 NPC National Championships, Held in Miami November 21-22

Sunny Miami recently hosted hundreds of the nation’s top bodybuilders and fitness enthusiasts, who traveled to South Florida to compete in the 2014 NPC National Championships. Held November 21-22, the competition marked the last NPC pro-qualifying event of the season. The 2014 NPC National Bodybuilding, Physique, Figure and Bikini Championships comprised more than 30 contests, with overall winners announced for each of the six major categories.

The following listings feature the top 5 winners and overall winners for each of the 2014 NPC National Championship events:

2014 NPC National Bodybuilding Championships:

Men’s Bodybuilding Champions

Men’s Super Heavyweight Bodybuilding Winners:
1. Alexis Rivera-Rolon
2. Michael Lockett
3. Blair Mone
4. Russ Allen
5. Audrius Jegelevicius

Men’s Heavyweight Bodybuilding Winners:
1. Dominick Cardone
2. Allen Kuhl
3. Jermaine Bell
4. David Rienzi
5. Shawn Lindo

Men’s Light Heavyweight Bodybuilding Winners:
1. Arthur Reed
2. Freddie McCray III
3. Joseph Hubbard
4. Bobby Church
5. Cane Bishop

Men’s Middleweight Bodybuilding Winners:
1. David Paterik
2. Tank Moore
3. Robert Zavala
4. Fraijan Texidor
5. Lloyd Herford III

Men’s Welterweight Bodybuilding Winners:
1. Santiago Aragon
2. Denver Smith
3. Armando Aman
4. Larry Williams Jr.
5. Rafael Gonzalez

Men’s Lightweight Bodybuilding Winners:
1. Terrance Ruffin
2. Jon Marc Frazssier
3. Eric Hernandez
4. Kelly Bautista
5. Jeramy Buchanan

Men’s Bantamweight Bodybuilding Winners:
1. James Shumpert
2. Robert Freeman Jr.
3. Jayson Rivera Perez
4. Adam George
5. Rafael Campuzano

Overall Men’s Bodybuilding Winner:
Alexis Rivera-Rolon

Women’s Bodybuilding Champions

Women’s Heavyweight Bodybuilding Winners:
1. Susan Marie Smith
2. Anne Sheehan
3. Wendy Watson
4. Melissa Fanning
5. Jennifer Gutierrez

Women’s Light Heavyweight Bodybuilding Winners:
1. Miava Nelson
2. Kristina Mele
3. Nancy Porter
4. Yahaira Agosto Vives
5. Kristi McGrael

Women’s Middleweight Bodybuilding Winners:
1. Tomefafa Ameka
2. Cassie Bates
3. Heather Osborne
4. Erin Duggan
5. Sophia Seals

Women’s Lightweight Bodybuilding Winners:
1. Linda Smith
2. Vanessa Adams
3. Frauke Diaz

Overall Women’s Bodybuilding Winner:
Susan Marie Smith

2014 NPC National Physique Championships:

Men’s Physique Champions

Men’s Physique Class A Winners:
1. Jeremy Potvin
2. Yi Peng
3. Joshua Howard
4. Shaun Gaiser
5. Tony Duong

Men’s Physique Class B Winners:
1. Andre Ferguson
2. Isaac Miranda
3. Marco Rodriguez
4. Jorge Bianchi
5. Juliano Quimson

Men’s Physique Class C Winners:
1. Chase Savoie
2. Sly Hardy
3. Jeph Gabriel
4. Jarad Thompson
5. Michael Parker

Men’s Physique Class D Winners:
1. Logan Franklin
2. Kenneth Jones
3. David Bess
4. Cameron James
5. Rashaud Watson

Men’s Physique Class E Winners:
1. Aarin Moore
2. Justin Hassan
3. Evan Shy
4. Rahkil Edwards
5. Sheriff Taiwo

Men’s Physique Class F Winners:
1. Darnell Ferguson
2. Joseph Gass
3. Javon Walker
4. Khalfani Quartey
5. Bronson Colbert

Overall Men’s Physique Winner:
Logan Franklin

Women’s Physique Champions

Women’s Physique Class A Winners:
1. Dianne Brown
2. Stacey Norris
3. Kimberly Anthony
4. Laveka Smith
5. Tonya Griffin

Women’s Physique Class B Winners:
1. Jaquita Person-Taylor
2. Karen Yoakum
3. Katie Chin
4. Jodi Lyons
5. Lori Coppola

Women’s Physique Class C Winners:
1. Marcie Simmons
2. Valerie Giovanoli
3. Sydni Wisniewski
4. Jennifer Underwood-Kallas
5. Alicia King

Women’s Physique Class D Winners:
1. Erin Knecht
2. April Cosimano
3. Stephanie Sumiel
4. Zandra Starr Thomas
5. Jacqueline Garcia

Overall Women’s Physique Winner:
Marcie Simmons

2014 NPC National Figure Championships:

Figure Champions

Figure Class A Winners:
1. Nadia Wyatt
2. Rachelle Carter
3. Christine Camacho
4. Barbie Titus
5. Rosa Alanis

Figure Class B Winners:
1. Samantha Smitchko
2. Marlissa Jordan
3. Amy Phillips
4. Thona Gonzalez
5. Carie Bradshaw-Malone

Figure Class C Winners:
1. Tina Nguyen
2. Patricia Babineaux
3. Marianne Tomita
4. Tiffany Garrett
5. Kendyl Seawright

Figure Class D Winners:
1. Kassie Kemmis
2. Kelly Dominick
3. Kialeen Hay
4. Kristy Cisneroz
5. Leah Frye

Figure Class E Winners:
1. Jessica Ann Vetter
2. Shanique Grant
3. Kaylee Rae Flanagan
4. Holly Nelson
5. Andrea Pollard

Figure Class F Winners:
1. Paulina Mora
2. Sarah Sweeney
3. Allison Cote
4. Bryana Turner
5. Jaslyn Antonini

Overall Fitness Winner:
Samantha Smitchko

2014 NPC National Bikini Championships:

Bikini Champions

Bikini Class A Winners:
1. Brynn Gonzales
2. Andreanna Calhoun
3. Karene Gonzalez
4. Heather Jimeniz
5. Katherine Alcantara

Bikini Class B Winners:
1. Chrisstina Ortiz
2. Kate Abate
3. Arianna Gonzales
4. Erin DeBlois
5. Karie Kellogg

Bikini Class C Winners:
1. Jennifer Ronzitti
2. Kristina Olson
3. Angie Majeed
4. Kris Michelle
5. Michelle Sroda

Bikini Class D Winners:
1. Jaclyn Strell
2. Chassidy Smothers
3. Amber Callahan
4. Tana Walker
5. Tifanny Urrea

Bikini Class E Winners:
1. Laurin Conlin
2. Angela Okon
3. Vanessa Porter
4. Trina Simone
5. Jaclyn Polimeni

Bikini Class F Winners:
1. Lea Beaumont
2. Brianna Krause
3. Lisa Smiling
4. Meredith Freeman
5. Cassandra Marshall

Overall Bikini Winner:
Laurin Conlin

Kudos to all of the competitors who participated in the 2014 NPC National Championships. All of us at HGH.com send our hearty congratulations to the winners – your hard work certainly paid off! For the complete list of 2014 NPC National Bodybuilding, Physique, Figure and Bikini contest rankings, visit http://contests.npcnewsonline.com/contests/2014/npc_national_championships/.

Stay tuned to HGH.com for announcements regarding the results of other upcoming bodybuilding and fitness competitions.