Home | werner (page 2)

werner

‘The Diamond’ wins his Pro Card

In a truly mind-blowing display of talent Lusindiso ‘The Diamond’ Danster became the youngest ever Physical Culture Association (PCA) Bodybuilding Pro when he won the Overall title at the sixth edition of the Battle of the Titans in Cape Town. Lusindiso’s condition was impeccable in an exhilarating show with a ...

Read More »

Bro splits versus full-body routines

An age-old question in gym corridors is whether it is best to follow full-body or split routines to build muscle? A full-body workout consists of doing exercises where you train your entire body. A split muscle group schedule, also known as the bro split, on the other hand, targets one ...

Read More »

Exercise: How much is enough?

To produce real results during your gym sessions you have to train consistently. According to exercise physiologist Chris Jordan you have to at least exercise four to five times a week to improve your health. “You have to commit to doing it regularly,” says Jordan. His view is supported by ...

Read More »

New Classic Physique for IFBB shows

The International Federation of Fitness and Bodybuilding (IFBB) has recently added a new Classic Physique division to its shows. The rules for this new division will comprise of the following: Elimination Round: Qualifying round with 4 poses (Front double biceps, side chest, back double biceps and abdominals and thighs). Round ...

Read More »

Boost your pressing power!

At one point in his powerlifting career Jim Wendler, creator of the powerlifting protocol known as 5/3/1, struggled to increase the weight he was pressing overhead. Tired of mediocre training sessions he worked hard to improve his pressing power. “There’s something incredibly primal about the press,” says Wendler. “I fell in ...

Read More »

Swap starches for lentils

Replacing carbohydrates such as potatoes and rice in your diet with lentils can lower your blood glucose levels by more than 20 percent. Researchers at the University of Guelph in Canada found that swapping starchy side dishes with lentils significantly improved the body’s response to carbohydrates. “Lentils are extremely nutrient-dense ...

Read More »

Dexter Jackson reacts to Jeremy Buendia’s statements

Multiple Physique Olympia champ Jeremy Buendia and former Mr. Olympia Dexter Jackson recently clashed on social media about the longevity of bodybuilding. Buendia claimed on Instagram that Men’s Open Bodybuilding was dying and that divisions such as Men’s Physique and Bikini saved it. Jackson fired back: “When you talk recklessly without ...

Read More »

A sell-out crowd expected at Battle of the Titans VI

The Physical Culture Association (PCA) is well-known for providing athletes with an exceptional competitive experience and this weekend will be no different when the sixth edition of Battle of the Titans is held in Durbanville in the Western Cape. Athlete-centric As an athlete-centric organisation the PCA is quickly setting a ...

Read More »

‘The Diamond’ shines in Queenstown

It was another dominant performance from the highly talented Lusindiso ‘The Diamond’ Danster when he cruised to an Overall title victory at the Queens Grand Prix hosted by the Physical Culture Association (PCA) in Queenstown in the Eastern Cape at the weekend. Lusindiso’s blend of eye-popping size, proportion and symmetry ...

Read More »

Never back down on back day!

The back is an extremely important body part. Someone who really wants to develop a phenomenal back is going to have to do some heavy lifting at some point. This does not mean you have to train like a competitive powerlifter but you need to perform some basic mass-building exercises. ...

Read More »
Skip to toolbar