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Posted 30 June 2013 by

Part 3: Motivational Posters

You Need For That Extra Boost

Excuses are for those who need them

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Stronger than excuses

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It never gets easier you just get stronger

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Your actions determine your worth

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Part 2

Part 1

Posted 07 June 2013 by Renat

Video: Bodybuilding

Motivation - Challenge!

Video: Bodybuilding Motivation - Challenge!

Posted 11 June 2013 by Melih F. Cologlu

Top 5 Ultimate Ways To Stay

Motivated By Melih F. Cologlu

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Top 5 ultimate ways to stay motivated
by Melih F. Cologlu

Lets face it, if you have no spark and no motivation, you can have all the knowledge and strength but it will not get you too far!! Some of us are very self motivated, while some of us find it hard each and everyday and have to dig really deep to find motivation. For all those who find it really hard to stay motivated, you are in for a treat!! Lets get that spark and fuel your daily training and diet with the following ways to skyrocket your motivation levels.

1/ Surround yourself with like-minded people:

It is crucial that you are around people who are wanting to achieve a healthy lifestyle and are positive minded. You don't want to be in a daily environment where you are among people motivated melih q1.pngwho will have a negative effect on you in terms of your goals and desired accomplishments. Surround yourself with positive people who will support you no matter how big or small your goals are and respect your diet choices even if it may seem a bit extreme to them. Try to find a gym where you belong. For example if you are a competing athlete, it is motivating to be in a gym where other competitors train, this will push you harder and remind you that you are not the only one putting in that kind of work in order to achieve your goals!!!

2/ Read and follow inspirational articles and pictures:

If you are reading this article, you are already in the right place. has been an amazing source of training info and inspiration for any athlete or individual that is leading a healthy lifestyle. It is a family of people who are like-minded and support each other through comments and recommendations. Whether you are a competitor, a fitness model or an individual who is trying to learn more, keep checking for frequent updates. Magazines are also a great way to stay focused and get inspired. Such constant visual reminders of your goal physique is only going to keep you focused and allow you to achieve and strive for better.

3/ Change up your training routine to keep
it exciting and effective

This is one of my top recommendations. Hitting a plateau is a very common downfall for any athlete. You get stuck in the same workout, you get comfortable and you stop progressing. The human body is so amazing at adapting to surroundings. An example of this is like getting callused hands when you train, your body creates this rough surface to fight adapts. While in this case it is a good thing, unfortunately in bodybuilding the last thing you want is to adapt, the constant change in workout is the answer to progress. Once your body gets used to a training program, it expects it and it will fight to adapt as quick as it can. The goal should be the change in lifting techniques and trick the body on a frequent basis to keep progress at the highest level. Here is a training system that will shock your body back into progress and add some flavor into your training:

Ascending drop sets (5-10-15)

This is one of my favorite plateau breaking methods that is a creative drop set. There are many different range of repetitions this can be performed with, but (5-10-15) is easy to remember and is very effective. Ascending drop sets consist of decreasing the weight drastically so that you can perform more reps with each substantial weight reduction.

For example: barbell incline bench press - * attention: the resistance below is just an example, work at your own pace!

5 reps with (235lbs) - No rest - 10 reps with (185 lbs) - No rest - 15 reps with (135 lbs) = 1 ascending drop set

Reps: 5 reps (no rest) 10reps (no rest) 15reps = 30 reps
Sets: 2 ascending drop sets per exercise
Rest: 90 seconds to 2 minutes between each ascending drop set

Exercise 1: Barbell incline bench press
Exercise 2: Dumbbell flat bench fly
Exercise 3: Cable crossovers

Advanced: Complete 2 ascending drop sets per exercise
Beginner: Complete 1 ascending drop set per exercise

Note: You can use this for your current workout split for any muscle group

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4/ Treat yourself to a badass workout outfit:

You have your own style and your own ways to express yourself. It will only help to train with badass outfits to have badass training sessions. This can mean different things to different people, to some, it means hardcore where it is about training at high levels of intensity with old looking ripped up clothing and to some it means new and shiny apparel that makes them feel good to train in. No matter what it is that makes you feel your best in the gym to allow for the insane lifting sessions, then grab it and kick ass in the gym!

5/ Inspire to get inspired, motivate others and
increase self-motivation:

You may not know this but I can guarantee you that someone out there is inspired and motivated by you. You may not think so and you may have bigger and better goals and dreams for yourself, but someone out there may not be where you are at yet and you may be an example and a goal for them. Knowing this should be motivation enough, others looking up to you and watching you work hard and be inspired by you is a very powerful motivator for yourself as well.

Have an insane and safe month of training!!!!!

Written by Melih F. Cologlu
Team grenade sponsored athlete
Eastern usa mens' physique champion



Photography credits: Diana Hayes photography, Luis Rafael

Posted 26 May 2013 by

Video Motivation:

Mirella Clark

Mirella Clark Video Motivation 

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Posted 24 May 2013 by

Video Motivation:

Ria Ward

Video Motivation: Ria Ward

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Posted 08 May 2013 by

Best Of Arnold

Photos And Quotes

Best Of Arnold


"Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength."  - Arnold Schwarzenegger


"The last three or four reps is what makes the muscle grow. This area of pain divides the champion from someone else who is not a champion. That's what most people lack, having the guts to go on and just say they'll go through the pain no matter what happens." - Arnold Schwarzenegger


"For me life is continuously being hungry. The meaning of life is not simply to exist, to survive, but to move ahead, to go up, to achieve, to conquer"
- Arnold Schwarzenegger


"Bodybuilding is much like any other sport. To be successful, you must dedicate yourself 100% to your training, diet and mental approach."
- Arnold Schwarzenegger

"It's simple, if it jiggles, it's fat." - Arnold Schwarzenegger

"The resistance that you fight physically in the gym and the resistance that you fight in life can only build a strong character."
- Arnold Schwarzenegger


"The mind is the limit. As long as the mind can envision the fact that you can do something, you can do it, as long as you really believe 100 percent."
- Arnold Schwarzenegger

"The worst thing I can be is the same as everybody else. I hate that."
- Arnold Schwarzenegger


"What we face may look insurmountable. But I learned something from all those years of training and competing. I learned something from all those sets and reps when I didn't think I could lift another ounce of weight. What I learned is that we are always stronger than we know."
- Arnold Schwarzenegger

"Failure is not an option. Everyone has to succeed."
- Arnold Schwarzenegger


"I knew I was a winner back in the late sixties. I knew I was destined for great things. People will say that kind of thinking is totally immodest. I agree. Modesty is not a word that applies to me in any way - I hope it never will."
- Arnold Schwarzenegger


"Start wide, expand further, and never look back."
- Arnold Schwarzenegger

"I'll be back." 

Best Of Dwayne Johnson Photo Videos And Quotes

Best Of Bruce Lee Photos And Quotes

Posted 22 April 2013 by Kris Gethin

Kris Gethin's 4

Secrets To Success


Kris Gethin's 4 Secrets To Success

Most of my adult life, my friends have told me "You won't be able to accomplish this", "People won't buy into that", and "Society will only give you the other." In short, whatever goals I have wanted to experience as part of my journey, and then continue to succeed at once accomplished, I have seen more than one person smirk, laugh, shake their head, and raise their doubts.

You may ask, "Why do you class these people as your friends?" Well, they aren't bad people, and deep down they might mean well, but I am so focused in my beliefs and own growth, I can debunk their negative rants and vibes just as I can control a craving. If I listen carefully, I can hear positive reinforcement from the moon, but anything negative that may slow my journey, it's as if I am being spoken to from underwater. Several of my school reports would say "Kris is easily distracted in class", and this was normally in relation to subjects I had no interest in and that I felt wouldn't help me grow as a person. I like to call this "selective hearing".

I still hear negative rants from people like you; yes you, every day when it comes to my philosophies on training. I always hear the common phrase, "You have to train extremely heavy and fail within 6-8 reps to build muscle." That may work for several years, but I see it tips_for_success_q1.pnglike owning a pet Panther - it may look cool and feed your ego for a while, but that's until your furry friend decides to chew your head off and devours Bill and Sally, your neighbor's children, and then it bites you in the ass. I have trained with extremely heavy weights and used the low-volume practice of H.I.T., hell; I even learned it from the best HIT teacher - Dorian Yates. I obtained some great results from this practice but as my muscles evolved, so did my strength which, in-turn, added great strain upon my tendons, muscle insertions and joints. There is a word that describes this painful training experience, and it begins with an 'S' and ends with a 'T', and it isn't Soot. It's a little bit more comfortable than being stabbed by a psychopath, but it still isn't comfortable.

I have since employed a training system called DTP (Dramatic Transformation Principle). It employs a lot of volume and a varied high to low rep range. Many disgruntled narrow-minded individuals have laughed at my training system, as I suggest that it will help build muscle and burn fat. Their main assertion is that you cannot build muscle on a program that recommend as high as 50 reps per set. Well, guess what, my lab is the gym and my studies (on clients and myself) have shown time and time again that this is possible.

I don't claim to know everything, and I certainly don't make claims on things I haven't tips_for_success_q2.pngexperienced. I have never tried heroin, and I don't plan to, but I won't give a solid opinion on it and its effects because I have never experienced it. If you do have an opinion, keep it to yourself, and if my DTP training is deemed unsafe for you, I am sorry if I didn't provide wheelchair access. Pain is pleasure, and you have to suffer for your art, and that's exactly how I see the human body and mind.

One of my favorite quotes is one by Isaac Newton when he said, "If I see things further than others, it's because I stand on the shoulders of giants." I live by those quotes, because I have been helped and inspired by people much bigger than me, people that have given me the confidence to stand by my words and beliefs, no matter how many times I hear naysayers quote otherwise.

I don't want to appear like I am dropping names here, but hey, I am in a position to do-so, so I will. I have been fortunate to train with bodybuilding greats such as Robby Robinson, Gary Strydom, Bill Grant, Will Harris, Flex Lewis, Neil Hill, Phil Heath, Dorian Yates, Gunter, Bob Chic, Ronnie Coleman and Branch Warren. All of these people have shown me one thing - there isn't one secret training method that fits all. I'm sorry if I am boring you; there are many other websites available on bean bags and wallpapers that are worse, but I will relay these champions' secrets to their success: motivation and confidence to believe in their actions, consistency to improve day-in and day-out (regardless of their environment), and their ability to only interact with positive like-minded people, who, if not understand their goals, they at least support them.

If your group of friends aren't supportive of your quest, maybe it's time to trade them in for an un-opinionated Dorian Yates DVD, a BodySpace page, or a tub of reassuring natural peanut butter - they will better help your journey better than the people who have as many positives about them as a school bully with a sharp pencil. If you have a secret desire to accomplish your dream physique but keep getting held back by others, that's the equivalent to having Carmen Electra in your bed but you, as recommended by friends, decide to sleep on the couch. You will end up living a life of regret, so don't let the same thing happen with your health and fitness goals.

As I write this from the small town in which I was born and bred until my early 20's, I have returned to a little jealously and allot of suspicion. 99% of the town thinks I am on steroids. tips_for_success_q4.pngThe population here aren't educated or open minded to understand that I haven't missed a single meal, supplement or workout for 10 years. Okay, I am 40lbs heavier than when I left, but that only works out to be around 4lbs of muscle gain per year, and yes, I worked my ass off for every gram of it. Because these people haven't evolved since then the time I left, they are subconsciously telling me, and themselves, I have accomplished a physique unattainable to them - I must've found a loophole. I could easily get disheartened by their accusations, mainly behind my back, or I could use this negativity to further fuel my purpose of evolution. I choose the latter because I know what may serve as someone's excuse, will serve as inspiration to others, and that's why I am here working for you, yes you.

Here are 4 of my secrets to success that have helped me not only achieve my goals, but have also made the journey to them enjoyable.


1. Take Social Inventory

I know that some of the people who inspire poor health and fitness habits may be those closest to you. You can't run away from your wife or husband, parents, or best friend-and that's not what I'm suggesting has to happen (unless you happen to be looking for an excuse!). You can, however, make the choice to take control of your life. As I told you earlier with my own story, I was surrounded by people whom I had to get away from if I wanted to tips_for_success_q4.pngchange my life-it was that simple. If you are in a similar situation, I hope you can use my story as inspiration. Realize you have the power to shape your own environment.
When I use the word "eliminate," I want it to come from the power of awareness; you can rid yourself of negative influences simply by becoming more aware of their role in your life. Take your social inventory by stepping back to get a big picture: evaluate your friends, family, coworkers, social network friends, and so forth, and identify who drives you toward your goals and who distracts you from them. You can do this activity in your head, but personally I find that writing important thoughts and ideas down helps me connect with them better. Put the "drivers" in one column and the "detractors" in another; reserve the drivers for action. Once you have identified the key distracters in your life, it's time to eliminate the situations that allow for them to directly or indirectly guide your choices.

2. Track Your Progress

Research has shown that keeping a food journal alone can double weight loss. One study published in the journal Behavior Therapy took it a step further by determining that "obsessive-compulsive" self monitoring was the most effective - this means that the more detailed you are with your records, the better your results.
It's also important to keep track of your progress. When you track your progress either by getting on a scale or by measuring muscle growth, you boost your confidence in your ability to make improvements and to ultimately fulfill your fitness and health goals. When researchers evaluated a group of people who were successful in making long-term commitments to health and fitness, they found that this thriving group actively kept records of progress, food consumption, and exercise activity.

3. Be Transparent

The most powerful method to bind internal goals to external actions is to tell everyone about your goals: in other words, to make your private commitments public. Studies have shown that turning a private goal into a public one can propel it from a passive to an active state; like the flip of a switch, sharing your goals with others shines a light on your commitments and ensures that you stick to them. It may seem as though a simple concept couldn't possibly have such a significant impact, but research has repeatedly shownn that telling others about your plans can make all the difference.

What happens when you make a visible commitment is that you put your reputation on the line. If you share a goal with someone and then act inconsistently with fulfilling it, you are seen as lacking integrity and trustworthiness. So, put your reputation on the line.

4. Focus On Consistency With A Passion

The best diet in the world won't get to where you want to go, neither will the number 1 workout plan, but consistency will. Most diets work, as do most training programs, where people lack though is their consistency in order to improve.

My "secret" is consistency. For almost 10 years I have yet to miss a meal, a planned workout, my post workout shake and my middle-of-the-night protein snack.
tips_for_success_q5.pngI am a machine when it comes to consistency because I have a passion for what I do. You can't expect to become Tiger Woods if you don't have a passion for the sport, and you can't expect to achieve your health, fitness and appearance goals if you don't have a passion for them either. When I came to work at, I didn't accept the position based on a financial forecast, I accepted because the person leading the business has a dream, a passion and a belief. Passion is much stronger than any training and a nutrition forecast, and in this case, it shows within the culture of the company. If you dream with consistency and passion, you will manifest it into reality.

Written By Kris Gethin

Posted 06 April 2013 by

Part 2: Motivational Posters

For That Extra Boost You Need

1. There will be pain...

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2. Make the most of yourself

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3. Energy and persistence conquers all

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4. Nothing, noone will hold me back

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Part 3: Motivational Posters For That Extra Boost

Part 1: Motivational Posters for that extra boost

Photography by: Ludwig Araujo

Posted 06 March 2013 by

Motivational Posters For

That Extra Boost You Need


1. Change does not come with comfort.

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2. I make time.

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3. You vs you.

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4. It never gets easier you, just get stronger.

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Part 3

Part 2: Motivational Posters for that extra boost

Photo credits: Ludwig Araujo

Posted 11 February 2013 by Renat

Video: MMA and Boxing

Motivation - Can't Be Touched

MMA and Boxing Motivation - Can't Be Touched!


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