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  • My name is Tyler Zeoli and I will be speaking to you about bodybuidling, which is the topic of my senior project. Being a bodybuilder takes an incredible amount of training in order to obtain the strength, stamina, and physique needed to achieve personal as well as competition goals. Weight lifting combined with a healthy diet, dedication, and consistency will prepare and enhance a person’s performance. Bodybuilding is a sport that promotes physical fitness, strength, endurance, and a toned body.

  • Bodybuilding allows individuals to change their bodies, look great, feel healthy, and become stronger. It possesses far too many incentives to pass up. As said by amateur bodybuilder Chris Falcone, “It is not a sprint, it’s a marathon.” This correlates the fact that it takes dedication and persistence in order to live healthy drug free life.
  • Now a days there is a huge rise of obesity in the United States. In order to counteract this, I feel it is vital that people find an alternative to sitting around watching tv or playing video games. Bodybuilding can be an outlet for many people due to the fact that it promotes various benevolent ideas. Not only can someone enhance themselves physically, but mentally as well. By maintaining a healthy lifestyle, Americans can help reverse this trend and start to look into more productive ways of channeling their time such as bodybuilding.
  • Through my presentation I would like to teach the basics of bodybuilding and nutrition. Therefore, I will highlight key muscle groups and body functions as well as the lifting aspect for eackh of those muscle groups. Moreover, nutrition plays a major role in my topic and the key to dieting will be discussed.
  • I began strength training my 8th grade year. A large part of my progress can be attributed to my older brother Zack. Once introduced to the sport, I was hooked and couldn't stop. I began a 6 days a week program that I continue to follow today. I have always found that body building is a great outlet for my anger and stress. Moreover, it gives me great pleasure to help out others and show them the ropes to the sport as I once was.
  • Since I am going to college to play football, I have discovered a different form of training that is used by Division I football teams. This shows that as the years progress I will continue to learn more about lifting weights and proper nutrition. I would enjoy sharing the ideas I have learned as well as learning more about bodybuilding for myself in the future.
  • The Mr. Olympia contest is one of the biggest events in the sport of bodybuilding. It started back in 1965, and the first competition was won by Larry Scott. This event has held the most prestigious bodybuilders, with winners including Sergio Olivia, Arnold Schwarzenegger and Franco Columbo.
  • The Arnold Classic is named after the great Arnold Schwarzenegger. He redefined the sport and this bodybuilding event continues to attract the greatest talents each year. It is a very prestigious award that was won by Kai Green in 2009. In addition to these most well known events, there are a plethora of other events sponsored by the International Federation for Bodybuilding and Fitness. These events can be found all over states and attract up and coming talents to help bodybuilders to showcase their abilites.
  • Arnold is the most well known body builder, and helped to elevate the sport to new heights. He can be accredited to bringing the sport into a national spotlight, and creating a huge fan base around the globe. Shwarzenegger was born in Thal, Austria, and served in the military as a tank driver for one year. At the young age of 14, he met a famous Austrian bodybuilder Kurt Marnul. He then invited Arnold to train in his gym. This is where the legend started, and who is referred to by the Guiness Book of World Records as “the most perfectly developed man in the history of the world.”
  • Jay Cutler was born in Wooster, Massachusettes, and grew up as a typical farm boy. Jay began working in his brothers concrete business at a young age which he says helped to start off the amazing physique he possesses today.
  • Ronnie Coleman has become one of the top bodybuilders of todays era. His first competition was back in 1990 at the age of 26. Ronnie was given the nickname “The Unbelievable” due to his massive size and outstanding body. Aside for bodybuilding, which has now become his full time occupation, Coleman is a reserve police officer for Arlington, Texas. He sponsors many well known products such as a nitric oxide booster called NO Explode.
  • A straight set is just a normal set that includes a certain number of repetitions followed by a rest period. This is the most common training technique that most beginners use. The drop set is a technique used to tire the muscles quickly and allow for high blood flow into the muscles. It involves performing continuous sets of an exercise by dropping the weights each time. For example, after performing a set of shoulder presses with 80 pound dumbbells, you would drop the weight to a preferred percent and continue until the muscles fail. Supersetting is a technique that includes performing one set of an exercise and then immediately performing a set of a different exercise. This is said to aid in burning fat and helps to challenge the muscles. High reps and low reps are self explanatory. High reps are used for toning muscles while low reps are meant for mass and strength.
  • A hold set is when one pauses at the top or bottom of their motion, then continues. Forced reps are when a partner helps in performing the exercise which causes the person to continue even after muscle fatigue.
  • The key factor in any bodybuilders diet is protein. As said in the Muscle and Fitness magazine “Muscle is in a constant state of synthesis and breakdown, and requires adequate protein intake to maintain size--even when over loaded through weight training.” While interviewing with an amateur bodybuilding named Chis Falcone, I was given an exact competition diet for 6 weeks out. The Menu is monotonous and bland, with only certain food groups including, starch, lean meats, occasional monounsaturated fats, and vegetables. Diet is the key to bodybuilding, and is often overlooked by many beginners.
  • When people want to get “big” and muscular, an important first step is gaining weight and eating a lot. Although this may soujnd unhealthy, one must put on good healthy weight, not fat. Good weight can be attained through building muscles instead of storing fat and eating a varied diet including fruits and protein. The sweets and fatty snacks will only debilitate the process of muscle building and you will not see the results you want. So when you are reaching for that chocolate cake.. just remember your only setting yourself back.
  • The arms consist of three parts. The bicep alone is a two headed muscle. In addition, the tricep is a three headed muscle, and is the key to making ones arms look big. The fore arm muscles are called flexors. When speaking of the chest, there is the upper pectorial and lower pectorial. Deltoids are a large three headed triangular muscle located on the shoulders. There are front rear and side heads.
  • For the back, the lats are large triangular muscles that extend from under the shoulders to the lower back
    Moreover, the spinal erectors are the muscles that guard the nerve channels. Lastly, the traps extend down and out from the neck.
  • My workout routine consists of a six day cycle with Sunday rest. I have accumulated these exercises with my brother through instructions at the gym as well as research. The routine calls for working out a different body part each day, with a repeate of chest on saturday. Monday is my back day. This day will emphasize the lats, traps, rear delts, as well as the lower back. It is importantt to switch the exercises each week as well as the order in which they ar performed to ensure that the muscles get “confused” and not used to the same motion all the time.
  • Tuesday is my chest day, and one of my favorites. I enjoy to see my progress each week and love the feeling after a great set of bench. This day calls for unique bench press exercise in whcih i decrease weight and reps starting from 15 and going down to 5. This ensures that I not only use lighter weight to obtain higher reps and definition but also that I use heavy weight for lower reps which incerases mass.
  • Wednesday is legs and is one of the hardest days of the week for me. Legs are the largest muscles on your body and cause higher fatigue when lifting them. It is vital to each a large meal and get enough carbs before lifting legs.
  • Thursday is shoulder, and I work out the traps, delts, and sides of the shoulder to strengthen mobility.
  • Friday is always a long day because I include both biceps and triceps. The first hour I will do my bicep routine and the second i will move on to triceps. For arms, it is important to perform the exercises in the correct fation or else certain muscles can form incorrectly. For example, by not extending your arm all the way down on a curl, it limits the head of the bicep and causes it to be shorter and higher. If one does not go all the way up ona curl then it causes for the muscle to by longer and shorter. Thus, the exercises have to be performed to a tee and not rushed.
  • Saturday is just a day to get in the gym and work up a sweat. I do chest twice a week to ensure that I get to work out every aspect of my chest including middle, sides, top, and bottom. I will usually include a decline bench or a close grip bench to work the inner and bottom of the chest. This is what gives the chest its shelf look.
  • Dianabol is the most common form of an oral steroid. Sustanon is an injectable steroid that combines four kinds of protein compounds. But, this product is known for less water retention, therefore creating a more cut physique. Deca is another injectable steroid that is known for its great aid in protein synthesis. Other types of steroids such as HGH and Winni V are also common in sports.
  • Steroids are a drug that has become extremely popular in the world of sports, especially that of bodybuilding. They have shown up a great deal in baseball, with Mark McGwire and Barry Bonds. Moreover, this performance enhancing drug has been used in a copious number of sports by both genders, and even Olympic athletes. There are two main terms that deal with this drug: cycling and stacking. Cycling is the process when an individual uses the drug at certain intervals over a length of time and then stops. This continues off and on, thus creating a “cycle” or steroids. Moreover, a copious number of users stack one type of steroid with another. They feel that by combining multiple types of steroids it will increase their benefits.
  • Even though many people only assume steroids are used by men, women very often use steroids to boost athletic performance. Women in the Olympics have been found using steroids in such events as swimming, cycling, and track.
  • Although most people only look at the positive effects of steroids which include an increase in muscle, strength, and overall physical ability, there are a plethora of negatives that are overlooked. The effects vary from long to short term. For a true life example, there was a man who took steroids for only about a half a year and now has to pay the price. He suffers from low libido levels which is due to his low testosterone serum levels.
  • In today’s day and age, there is a never ending list of products that advertise to be the best product on the market. It is hard to decipher which ones are legit and which ones are no help. Many people take supplements that include creatine, nitric oxide, L-glutamine, as well as others. Some bodybuilders swear by them, while others tend to think they are unnecessary. Creatine is a natural chemical that the heart produces. It fills the muscles with water and allows them to recover fast. L-glutamine is for repairing the muscles and boosts muscle recovery.
  • Protein has always been emphasized as the key component when bodybuilding. It makes up a large percentage of the body and is found in abundance in muscles. This key building block helps to rebuild muscles. L-glutamine is for repairing the muscles and boosts muscle recovery.










  • Transcript

    • 1. Bodybuilding 101 Tyler Zeoli Mrs.Reiger Period 4/5
    • 2. Presentation Thesis Statement Relevance of Topic Events and Bio’s Training and Nutrition Chris Falcone Interview Body Parts and Exercises Tyler’s Workout Routine Application Component
    • 3. Thesis A healthy lifestyle can be attained through bodybuilding because it includes self discipline, eating right, training hard, and getting the proper nutritional value while also avoiding harmful supplements like
    • 4. Relevance of Topic Maintain a healthy lifestyle Mental and physical well being
    • 5. Relevance of Topic Educate others on basic exercises and muscle groups Motivate individuals who are not physical active
    • 6. Personal Relevance Eating healthy Stress reliever Enjoy working out
    • 7. Personal Relevance Improving ones self image both muscularly and mentally Sports training Satisfaction helping others tone and shape their bodies.
    • 8. Events Mr. Olympia Mr. Universe
    • 9. Events Arnold Classic IFBB State Events (New York pro, Atlantic City pro)
    • 10. Arnold Shwarzenegger Won seven Mr. Olympia titles Five Mr. Universe titles Most famous bodybuilder Arms (22 in) Chest (57 in) "Arnold Schwarzenegger Mr Olympia 1970-1975, 1980." BodyBuild. N.p., n.d. Web. 3      Mar. 2010. <http://www.bodybuildbid.com/articles/mrolympia/      arnold-schwarzenegger.html>.
    • 11. Jay Cutler Won 2006, 2007 and 2009 Mr. Olympia title Three time Arnold Classic winner Competes at 275 lbs. Arms (22.5 in) Chest (58 in) Legs (41 in) Pro Profiles. "Jay Cutler." Body Building.com. N.p., n.d. Web. 3 Mar. 2010.      <http://www.bodybuilders.com/jay.htm>. Cutler, Jay. "Biography." Jay Cutler. N.p., n.d. Web. 3 Mar. 2010.      <http://www.jaycutler.com/sub/biography.htm>.
    • 12. Ronnie Coleman Major bodybuilder 8 time Mr. Olympia winner 2001 Arnold Classic winner Most professional wins at IFBB events (25) Arms (24 in) Chest (60 in) Legs (34 in) Ronnie Coleman Mr. Olympia 1998-2005." BodyBuild. N.p., n.d. Web. 3 Mar. 2010.      <http://www.bodybuildbid.com/articles/mrolympia/ronnie-coleman.html>.
    • 13. Training Techniques Straight Set Drop Set Giant Set High Reps (15-25)
    • 14. Training Techniques Low Reps (6-10) Hold Sets (2-10 sec) Forced Reps Rest Pause Method
    • 15. Nutrition Meats: Fish, Poultry, Steak Eggs, Nuts, Peanut Butter Vegetables (Salads) Fish Oil/Vitamins Blechman, Steve. Muscular Developement Jan. 2010: 21-364. Print. Muscular
    • 16. Nutrition Fruits Limited Carbohydrates Stay away from fat filled foods and sweets Lots of protein!
    • 17. Body Parts Arms: Biceps, Triceps, and Forearms Chest: Pectorals Shoulders: Deltoids Abdominals and Obliques
    • 18. Body Parts Back: Latissimus Dorsi, Spinal Erectors, and Trapezius Thighs: Quadriceps and Hamstrings Calves: Soleus and the Gastronemius
    • 19. Tyler’s Workout Routine MONDAY: BACK 5 minutes Warm up exercises to loosen up the muscles (dumbbell) 5 sets of 12-15 reps Lat pull down (machine) 5 sets of 12 reps Dumbbell rows (dumbbell) 5 sets of 12 reps Standing T-bar row (machine) 5 sets of 12-15 reps Seated close grip rows (machine)
    • 20. Tyler’s Workout Routine TUESDAY: CHEST 5 minutes Warm up exercises to loosen up the muscles (dumbbell) Bench Press- (free weight) Warm up set 1st set- 15 reps 2nd set- 12 reps 3rd set- 8 reps 4th set- 6 reps 5th set- 4-5 reps 5 sets of 12-15 reps Incline dumbbell press (dumbbells) 5 sets of 15 reps Butterfly chest machine (machine) 5 sets of 12 reps Decline dumbbell press (dumbbells)
    • 21. Routine WEDNESDAY: LEGS 5 minutes- Stretch to warm up muscles 5 sets of 12-15 reps Barbell Squats (free weight) 5 sets of 15 reps (Last set is drop set) Leg Press (machine) 5 sets of 15 reps Leg extensions (machine) 6 sets of 15 reps Calf raises (machine) 3 sets of 15 reps Walking lunges (dumbbells)
    • 22. Routine THURSDAY: Shoulders 5 minutes Warm up exercises to loosen up the muscles (dumbbell) 5 sets of 12-15 reps Shoulder press (dumbbells) 5 sets of 12-15 reps Side lat raises (cables) Drop Set with... 5 sets of 15 Front plate raises 5 sets of 12-15 Barbell shrugs (free weights)
    • 23. Routine FRIDAY: Biceps and Tricep Triceps- 5 sets of 15 reps 5 minutes Tricep extensions Warm up exercises to loosen up the muscles (dumbbell) 5 sets of 12-15 reps Biceps- Dumbbell kickbacks 5 sets of 12-15 reps Standing barbell curls (free weight) 5 sets of 12-15 reps One arm tricep extensions 5 sets of 15 reps Seated preacher curls 5 sets of 15 reps Skull crushers 5 sets of 15 reps Seated one arm dumbbell curls 5 sets of 12 reps Hammer curls (dumbbells)
    • 24. Routine SATURDAY: Chest (light) 5 minutes Warm up exercises to loosen up the muscles (dumbbell) 5 sets of 15 reps Smith machine incline bench press 4 sets of 15 reps Dumbbell bench press 4 sets of 15 reps Standing cable crossovers
    • 25. Steroids Dianabol Sustanon Deca Durabolin Winni V Human Growth Hormone Roberts, Bill. "Anabolic Steroid Profiles." MesoRx. N.p., n.d. Web. 3 Mar. 2010.      <http://www.mesomorphosis.com/steroid-profiles/index.htm>.  
    • 26. Steroid Information Powerful drug Called Roids, Juice, Hype, or Pump Boosts athletic performance, strength, and size. Drug Enforcement Agency. "Steroids." U.S. Drug Enforcement Agency. N.p., n.d.      Web. 3 Mar. 2010. <http://www.justice.gov/dea/concern/steroids.html>.
    • 27. Steroid Information Anabolic means “bodybuilding tissue” Comes in pill, liquid and even cream form. Injection and ingestion are most common forms
    • 28. Effects of Steroids Baldness Stroke and blood clots Severe acne on back Urinary and bowel and face problems Sleep problems Liver damage and cancers Nausea and vomiting High blood pressure Headache, aching and heart disease joints, muscle cramps National Institute of Drug Abuse. "Steroids." The Partnership for a Drug-Free Doug. "Anabolic Steroid Use Story." Anabolics Mall. N.p., n.d. Web. 3 Mar. 2010.      America. N.p., n.d. Web. 3 Mar. 2010. <http://www.drugfree.org/      <http://www.anabolicsmall.com/steroid_story.html>.      Portal/Drug_guide/Steroids>.
    • 29. Supplements Creatine Monohydrate Cell-Tech Nitro-Tech Kakos, Denny S, prod. "Bodybuilding." Natural Bodybuilding. N.p., n.d. Web. 2      Dec. 2009. <http://www.naturalbodybuilding.com/>.
    • 30. Supplements 100% Whey Protein Muscle Milk L-Glutamine Kakos, Denny S, prod. "Bodybuilding." Natural Bodybuilding. N.p., n.d. Web. 2      Dec. 2009. <http://www.naturalbodybuilding.com/>.
    • 31. Front Double Bicep Howard, Bob. "Mandatory Bodybuilding Posing Examples Part 1."      FitnessAtlantic.com. N.p., n.d. Web. 3 Mar. 2010. >.      <http://www.fitnessatlantic.com/mandatory-bodybuilding-poses.htm
    • 32. Most Muscular (crab) Howard, Bob. "Mandatory Bodybuilding Posing Examples Part 1."      FitnessAtlantic.com. N.p., n.d. Web. 3 Mar. 2010.      <http://www.fitnessatlantic.com/mandatory-bodybuilding-poses.htm>.
    • 33. Most Muscular (hands on hip) Howard, Bob. "Mandatory Bodybuilding Posing Examples Part 1."      FitnessAtlantic.com. N.p., n.d. Web. 3 Mar. 2010.      <http://www.fitnessatlantic.com/mandatory-bodybuilding-poses.htm>.
    • 34. Front Lat Spread Howard, Bob. "Mandatory Bodybuilding Posing Examples Part 1."      FitnessAtlantic.com. N.p., n.d. Web. 3 Mar. 2010. .      <http://www.fitnessatlantic.com/mandatory-bodybuilding-poses.htm>
    • 35. Rear Lat Spread Howard, Bob. "Mandatory Bodybuilding Posing Examples Part 1."      FitnessAtlantic.com. N.p., n.d. Web. 3 Mar. 2010. >.      <http://www.fitnessatlantic.com/mandatory-bodybuilding-poses.htm
    • 36. Back Double Bicep Howard, Bob. "Mandatory Bodybuilding Posing Examples Part 1."      FitnessAtlantic.com. N.p., n.d. Web. 3 Mar. 2010. >.      <http://www.fitnessatlantic.com/mandatory-bodybuilding-poses.htm
    • 37. Front Relaxed Howard, Bob. "Mandatory Bodybuilding Posing Examples Part 1."      FitnessAtlantic.com. N.p., n.d. Web. 3 Mar. 2010.      <http://www.fitnessatlantic.com/mandatory-bodybuilding-poses.htm>.
    • 38. Side Chest Howard, Bob. "Mandatory Bodybuilding Posing Examples Part 1."      FitnessAtlantic.com. N.p., n.d. Web. 3 Mar. 2010.      <http://www.fitnessatlantic.com/mandatory-bodybuilding-poses.htm>.
    • 39. Application Bodybuilding 101 Website Bio’s Interviews Instructional Videos Key Information
    • 40. Works Cited “Arnold Schwarzenegger Mr Olympia 1970-1975, 1980.” BodyBuild. N.p., n.d. Web. 3 Mar. 2010. <http://www.bodybuildbid.com///schwarzenegger.html>. Cutler, Jay. “Biography.” Jay Cutler. N.p., n.d. Web. 3 Mar. 2010. <http://www.jaycutler.com//.htm>. Doug. “Anabolic Steroid Use Story.” Anabolics Mall. N.p., n.d. Web. 3 Mar. 2010. <http://www.anabolicsmall.com/oid_story.html>. Drug Enforcement Agency. “Steroids.” U.S. Drug Enforcement Agency. N.p., n.d. Web. 3 Mar. 2010. <http://www.justice.gov///.html>. Howard, Bob. “Mandatory Bodybuilding Posing Examples Part 1.” FitnessAtlantic.com. N.p., n.d. Web. 3 Mar. 2010. <http://www.fitnessatlantic.com/bodybuilding-poses.htm>. National Institute of Drug Abuse. “Steroids.” The Partnership for a Drug-Free America. N.p., n.d. Web. 3 Mar. 2010. <http://www.drugfree.org//_guide/>. Pro Profiles. “Jay Cutler.” Body Building.com. N.p., n.d. Web. 3 Mar. 2010. <http://www.bodybuilders.com/.htm>. Roberts, Bill. “Anabolic Steroid Profiles.” MesoRx. N.p., n.d. Web. 3 Mar. 2010. <http://www.mesomorphosis.com/steroid-profiles/.htm>. “Ronnie Coleman Mr. Olympia 1998-2005.” BodyBuild. N.p., n.d. Web. 3 Mar. 2010. <http://www.bodybuildbid.com//mrolympia/coleman.html>. “What are Super///Sets?” Men’s Health. N.p., n.d. Web. 3 Mar. 2010. <http://www.menshealth.com///tips/to-use-sets-in-your-weight-training-program// a99edbbbd201099edbbbd2010cfe793cd/>.