Jan Caha: Young Size

Jan Caha is a 21-year-old Czech bodybuilder. The student has been doing bodybuilding for six years. Here are three workout and posing videos:

Video 1: Dumbbell curls



Video 2: Barbell curls with a buddy



Video 3: Posing

Benjamin Roden: Great Abs & Biceps

In the first video teen bodybuilder Benjamin Roden does leg raises and ab poses:



In the second video Benjamin Roden does biceps curls and hits some poses after a competition in Tulsa, Oklahoma:



In the third video Ben Roden poses his chiseled abs and peaked biceps after competing in the 2009 Musclemania Universe bodybuilding competition held June 19 in Miami, Florida. Roden placed second in the junior lightweight class.

Leo Jauregui: Biceps Training

In the first video you see NPC amateur bodybuilder and former wrestler from Texas Leo Jauregui among others (the second one) posing and working out:



In the second video Leo Jauregui does slow machine curls to isolate the biceps:



In the third video Leo Jauregui trains biceps with high cable curls:

Tuan Tran: Double End Bag in Boxing

Bodybuilder and powerlifter Tuan Tran explains what he is doing in the video below on the double end bag in boxing to get his conditioning ready for his big bodybuilding show for 2010: "The double end bag is one of the more challenging boxing training techniques that you can work on. That's because the double end bag has a far greater range of motion and a greater scope of unpredictability than even the speed bag.

You get all of the coordination and speed benefits of the speed bag, while increasing the intensity and difficult level and adding in defensive training, footwork and technical form.

Stand in front of a double end bag and flick a couple of jabs to the center of the bag. Notice the rapid bouncing motion. Throw a few more with various levels of power, follow through and even come from different directions so you begin to understand how the double end bag works.

Once your comfortable and loosened up bit, begin working some combinations on the bag. Always keep your eye on the middle of the bag, not on the ropes, not straight ahead but dead center on the bag itself. This will help improve your accuracy. Circle the bag as if it were a sparring opponent, and keep your guard up high and your form tight.

If you step in closer than a full arms reach from the bag you'll also be able to practice your defensive speed and maneuvers. Throw a quick shot and duck under or move away from the returning bounce of the bag itself. Step back in and alternate throwing shots and avoiding the incoming rushes of the bag."

Jessie Godderz: 5 Training Videos

Jessie Godderz presents himself on his new website www.mrpec-tecular.com. Here are five new workout videos of the natural pro bodybuilder:

Video 1: 100 lbs. for 10 reps sitting alternate dumbbell bicep curls




Video 2: 225 lbs. press for 3 reps with a hold




Video 3: 460 lbs. for 7 reps




Video 4: 500 lbs. deadlift




Video 5: 505 lbs. deadlift for 4 reps

Craig: Inclined Dumbbell Press

In this video Craig from Allamericanguys works out at the inclined dumbbell press and explains that it is good for the shoulders and for the chest, and gives definition, size and symmetry.



You find many high quality photos and videos with Craig on Allamericanguys.

Lose that Holiday Weight Gain, the Circuit Training Way

By Chohwora Udu & Jim McHale
Overindulging during the Holiday season is all too easy, we know from experience! Even the best intentions can get forgotten amongst all the different parties and generous portions.
So what happens in January when you want to shed those extra pounds? Back to the same old gym routine? Why not start the New Year with a new training philosophy � high intensity circuit training.
There is a lot of conflicting advice about how long and how hard you need to exercise in order to lose weight. A high intensity circuit is proven to increase your metabolism and burn loads of calories. High intensity exercises should push you to between 70% and 80% of your working heart rate. It requires hard work, but don�t let this put you off. Given a balanced nutritious diet, high intensity exercises will help you to achieve your weight loss goals.
Below is one of our favorite weight loss circuits. Carry out three circuits of all eight exercises, with no rest breaks between exercises and two minutes of rest between circuits. It should take just over one hour in total.

1. Skipping � 3 minutes.
2. Farmer�s Walk � 4 x 20m Walks. Mark out 20 yards on the ground, holding one dumbbell in each hand and walk quickly.
3. Run (Treadmill) � 5 minutes. Try inclining your run to add extra difficulty.
4. Aerobic Rows � 3 minutes.
5. Burpees � 5 sets of 10 with 30 seconds rest between sets. Start in the push up position, bring your knees to your chest and then stand up quickly performing a jump, before returning to your original position.
6. Airdyne Bike � 1 minute � Using your arms only. If you can�t find one of these, try stacking some steps under a normal exercise bike and using the pedals from that instead.
7. Squat Thrusts � 5 sets of 10 with 30 seconds rest between sets. Start in the push up position, bring one knee to your chest keeping the other leg straight. Quickly swap by straightening your bent leg and bring your other knee into your chest.
8. Exercise Bike � 5 minutes.

High intensity circuit training delivers both muscular and cardiovascular endurance, but, above all, it is fun, engaging and ultimately rewarding.

Chohwora Udu & Jim McHale are the Authors of Hardcore Circuit Training for Men, which will be available at SportsWorkout.com and bookstores nationwide on January 1st.