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Chest Workout - Arnold Classic 2015 Chest Training With Ben Pakulski and Chris Cormier

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The Courage To Be Great-JTSstrength.com

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One-Arm Barbell Shrug

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Top News
1
Sagittarius Horoscope for Wednesday, January 7, 2015

Thursday, January 8, 2015 - The greater your dreams, the more the minutiae will require your attention. Similarly, the higher you aim, the more precision needed. Remember, you are most effective today when you handle the little things, even if you are annoyed with trivial tasks. Don't let frustration get the best of you; honor the bold Leo Moon's visit to your 9th House of Big Ideas by reaching as high as you can. However, prepare for the Moon's shift into laser-like Virgo by focusing on the fine points without resistance.

2
Master the L-Sit to Get Stronger and Shredded

The L-sit hold is a deceptively brutal exercise with benefits that go beyond merely the visual. Not only will this exercise help fill out your sleeves and chisel your abs , it will improve the health of your shoulders, help you with your deadlift, and build functional core strength as well. How do you do it? The L-sit hold is best done on a pair of parallettes. They look like a tiny version of parallel bars (hence the name) you’d find in a gymnasium or outdoor park. Most CrossFit gyms will have a few of them lying around, but you’ll be hard-pressed to find one in a commercial gym. However, nearly every gym has dip bars, and you can even do L-sits on a pair of pushup bars, on kettlebells, yoga blocks, or even on a pair of benches. You just need two sturdy and secure platforms of the same height that will lift your butt off the ground when you lock your arms pushing down in between them.

3
7 Ways to Burn Fat Without Losing Muscle

The ability for you to burn fat and build muscle boils down to your diet and exercise habits. Within M&F and outside of it, there are plenty of fitness enthusiasts who've accomplished these goals simultaneously, serving as anecdotal evidence that it's possible to achieve body recomposition. Follow these seven tips to burn fat without losing hard-earned muscle.

4
6 Remedies for Lagging Upper Pecs

Gunter Schlierkamp is a big proponent of balanced pec training. While he will also admit that flat benching is crucial for overall chest development, he says that the only way to bring this area up is to attack it with the same ferocity as your other bodyparts. Here are his top six tips for blowing up that upper shelf of your torso.

5
The 21-Day Calf Challenge

This one little word is what’s holding you back from getting your calves to grow. You need to train them more than once per week in order to make them grow. This is where the 21 Day Calf Challenge originated. The premise is to challenge yourself and train your calves for 21 days straight.  If you can get through the pain, you will ignite growth in your calves that you’ve never seen before. This has been proved by guys like Arnold Schwarzenegger, Bill Pearl, Steve Reeves, and Chad Waterbury.

6
The Dumbbell Leg Thrasher

Hammer your legs while torching fat at the same time with this intense lower-body circuit.

7
T NATION on Twitter

When you tweet with a location, Twitter stores that location. You can switch location on/off before each Tweet and always have the option to delete your location history. Learn more

8
Rewatching 'The Wire': Classic Crime Drama Seems Written For Today

Discussions about race, ethnicity and culture tend to get dicey quickly, so we hold our commenters on Code Switch to an especially high bar. We may delete comments we think might derail the conversation. If you're new to Code Switch, please read over our FAQ and NPR's Community Guidelines before commenting. We try to notify commenters individually when we remove their comments, but given that we receive a high volume of comments, we may not always be able to get in touch. If we've removed a comment you felt was a thoughtful and valuable addition to the conversation, please don't hesitate to get in touch with us by emailing codeswitch@npr.org.

9
Exercise vs. Diet: Which Is More Important for Weight Loss?

The people who are most successful are those who embrace both consistency and imperfection. Think of starting out a weight management or healthy living program like you would a martial art. You'd never expect yourself to have a black belt from the get go. Instead, you'd start with really basic moves that you'd practice over and over and over again, you'd fall down a bunch, and doing so would be an expectation, and not a disappointment. And then slowly but surely you'd get better and better at it. Same thing is true when building any skill set, including healthful living, and just like you might be able to picture a jumping spinning hook kick in your mind's eye when you start out at your dojo, that doesn't mean you'll be able to simply do one. So, too, with healthy living. Sure you might have a mind's eye idea of what your healthy lifestyle should look like when you're done, but getting there will be slow, plodding, and will include many falls.

10
The Best Dumbbell Only Triceps Workout

101 Best Workouts Of All Time is the ultimate answer to the question "What workout should I do?" No matter what equipment you have available, from a fully-stocked supergym to a pair of mismatched dumbbells in your garage, or nothing but your body weight alone, you can build muscle, lose fat, and sculpt the physique you've always wanted.

11
3 Ways to Overcome Bench Press Sticking Points

That’s where these three helpful training tricks come in. Each of the three makes use of the Smith machine, where your range of motion is locked into a fixed path, allowing you to make some adjustments that focus solely on your sticking point. Try one or more over the coming weeks, and see if it doesn’t nudge you forward.

12
Ask Men's Fitness: Does Being 6-Feet Tall Mean I Can't Get Super Strong?

There’s one exercise, however, on which you’ll find that your proportions help: the deadlift. Because you have long arms, you don’t need to bend as far to reach the bar; nor do you need to raise it as high to lock out a rep. Lucky for us, the deadlift is widely considered the best measure of strength because it tests every muscle.

13
The Power of Yoga

If you’re a world class athlete or have even graced the pages of M&F – there is no doubt you should be practicing yoga 2-3 times a week, not as a workout per say (even though it is) but as a counter to the stress that heavy training places on the joints, muscles and spine. Easy? Hell no. Some of the postures will have you trembling like you’re 6 inches from locking out a 600 pound dead lift. Yoga will teach you how to control your body like a dancer, giving you the ability to better display stability and grace, whether in front of the judges or just lifting weights in your local gym.

14
Fat Loss Mistakes (and How to Lose Weight For Good) - Born Fitness

Weight training is designed to provide faster results with less time in the gym. Not only do you have to work out fewer times per week (you’d be shocked what you can do in just 3-4 workouts per week) you’ll also have shorter sessions. That’s because intensity is much more important than duration for eliminating fat. So you can spend a fraction of the time in the gym and still kiss your tummy good-bye. In fact, research has shown that 8 to 12 minutes of intense intervals can burn as many calories as 25 to 30 minutes of constant moderate exertion exercise. Does that mean you only need to exercise for 8 to 12 minutes to see your abs? Unfortunately, no. But don’t be surprised when you spend less time on the cardio machines, pick up a few dumbbells, have less time in the gym and suddenly don’t even recognize your own body.

15
5 Upgrades For Better Steak Sandwiches

Among the superior ranks of sandwiches, found hobnobbing with elites such as The Muffuletta , The BLT , and The Po’boy, there stands The Steak Sandwich. Traditionally, this Philadelphia favorite sports thinly sliced steak, “whiz” (known in the trade as “performance cheese”), and onions. No marinara sauce, no bell peppers, no freakin’ ketchup. It’s gooey, it’s meaty—it’s quite possibly perfection on roll. But that’s not to say you can’t improve upon a classic—or, in the case of the following recipe, reinvent the sandwich altogether. Chef Jeff Mahin of Stella Barra in Hollywood, CA, skips the whiz in favor of Gruyere sauce, lightly pan fries the onions, dresses it further with bacon aioli and arugula pesto, and he even manages to add some leafy greens. It’s not a steak sandwich you’d find in Philly, but he’s not looking to unseat the king. It just makes are really damn good sandwich. Meal Upgrade #1: Meat up Buy a package of Steak-umm and you’ve already conducted sandwich sabotage. A steak sandwich is only as great as its steak. Mahin uses prime filet mignon (1 lb will make about 4 sandwiches), which he seasons simply with salt and pepper.

16
Forecasting 2015: We Predict the Top 10 Nutrition Trends for the New Year

The diet has been in the news for years, but it has yet to attain Paleo or gluten-free status. Let 2015 be the year we realize how ridiculously easy it is to eat like the Greek : At each meal, fill one-third of your plate with low-fat protein and two-thirds with colorful carbohydrates, primarily vegetables and a small amount of fruit. Last, add a dash of healthy fat, like that found in olive oil or nuts. Zone In: The Right Way to Do the Mediterranean Diet>>>

17
The McDonald's Quiz: Guess What's in Your Chicken Nuggets

When your mascot is a clown, your patrons are bound to confront some tomfoolery—and maybe even some terror. But horseplay and mischief were never expected to play a part in food quality, preparation, and practices until the infamous "pink slime" debacle oozed its way past the Golden Arches and before our horrified eyes. Yes, McDonald’s is on the table—and we’re not eating it; we’re exposing its juicy secrets.

18
The "Works Forever" Workout

You’re going to concentrate on one or two major barbell exercises—the bench press, squat, deadlift, or overhead press— each workout. These lifts work the most muscle mass and will always challenge your body. The intensity of each lift will progress over four weeks: The first week you’ll do sets of eight reps using a moderate percentage of the heaviest load you can handle for one rep. The next week you’ll go a little heavier and do five reps. The following week, you’ll increase the intensity so you can perform only three reps, and then in Week 4, you’ll lighten things up. This “deload” week will refresh you to start the cycle again in Week 5. Add weight to each main lift every month and you’ll see astounding gains within weeks. The remaining exercises are meant to work the muscles that are prime movers on the main lifts and to prevent muscle imbalances. They’ll also target your arms, abs, and many other body parts you want to enhance. To keep the program working long term, simply switch up the exercises slightly from month to month. For instance, swap out the one-arm row for a bentover row next month (you can do this with the main lifts, too, although they won’t require it as frequently).

19
Band-Only Shoulder Workout

The knock on lateral raises done with free weights is that the first half of the movement is easy. Your shoulders start to really kick in only toward the top, when your arms are extended out from your sides. Bands, however, put tension on your muscles throughout the whole movement and make it harder at the end range of motion. If you thought bands were just making the best of a bad situation (no free weights), this workout will change your mind—and fry your shoulders.

20
Fighter Diet News

Fighter Diet News, by Fighter Diet: Get Buff, Get Lean

21
TEAM FLEX WHEELER

At Team Flex Wheeler, our mission is to provide expert knowledge and advice for people to develop a lifestyle, exceed their goals, and feel great about themselves. We want to eliminate excuses and defeated mindsets by using each individual's strengths and weaknesses to make them successful. Living a healthy lifestyle is what we are passionate about and helping people whether you want to lose weight, gain muscles, or to be healthy for your family. We provide a service that's not just one-of-a-kind, but legendary and we want to pay forward all of our years of education and experiences so that you are successful in obtaining your health and fitness goals. 

22
6 Pilates Moves for a Shredded Six-Pack

Do you have a gut or a tight, lean midsection ? As a master Pilates instructor for 10 years, I can comfortably say that I know what’s best when it comes to your core. Strength, stamina, and posture are the keys to solid abs. On the following slides, you’ll find five quick and easy Pilates exercises you can do anywhere— even in front of the TV while you watch ESPN highlights. Each exercise will hit the major core muscles: transverse abdominis, internal and external obliques, serratus anterior, latissimus dorsi, spinal erectors, and, of course, the rectus abdominis.

23
20-Minute Workout: Stronger Cardio

There's a reason you're reading this magazine and not one about jogging or cycling—you want to get in shape with weight training and other exercises you actually enjoy. Of course, that doesn't mean you can ignore cardio . If you're the type who dreads the treadmill, you just need to get your cardio through other means, like this workout. It lasts just 20 minutes, and lets you take care of what you hate while doing what you love.

24
How to Go Paleo

Research suggests that modern hunter-gatherers get only about 35 per cent of their calories from meat, with the rest derived from foraged plants. That means you should round out your diet with plenty of plant-based foods. Tubers are an allowable food
on the Paleo diet, so load up on potatoes. They’re all different in terms of nutrients, but most provide a necessary boost.

25
101 Ways to Burn Belly Fat Fast

The average man's body houses 43.2 pounds of fat. And at any one moment, that number is either increasing or decreasing—it's never stagnant. Spend more of each day burning fat than you do storing it, and over time, you'll bury your belly forever. Sound simple? It is. You see, there's no single secret formula for losing fat. In fact, find 100 successful losers and they'll give you 100 different ways to win the battle of the bulge. But we did them one better. On the following pages, you'll find 101 tips designed to help you lose your love handles, bust your gut, and define your abs . Simply incorporate three or four into your life every day, and you'll finish off your fat easier and faster than you ever imagined possible.

26
4-Week Fat Loss Lies - Born Fitness

The main photo is the cover of a book I wrote. It’s one of my favorite books I’ve written and it’s packed with great, accurate information with one exception: the 4-week promise stamped on the front of the book. It’s something I argued against. I understand and respect my publishers decision (books must be sold!) but I didn’t like the misleading mindset that plagues most fat loss plans. In fact, in the actual text you won’t see such bold claims and there’s a good reason.

27
Five On-the-Go Breakfasts That Are Actually Good for You

Just because you didn’t have time to turn on the stove doesn’t mean you have to grab a greasy bacon, egg, and cheese on your way to work. Eat these meals on the move without falling off of a healthy eating plan.

28
Protein Almond Snack Balls - Born Fitness

Breakfast, lunch, and dinner always seem to be the easiest meals to figure out. (With lunch tending to be the most the difficult to keep “healthy.”) But for most people, especially those in the working world, finding healthy snacks is oftentimes a frustrating challenge. Whether it’s the deceptively unhealthy “100-calorie” packs, or offices providing fuel that tastes greats and leaves you feeling like crap a few hours later, it’s not easy to find what your body needs…and enjoys. Enter protein almond balls. This no-bake recipe, created by Liv Langdon , can be made quickly at home, stores easily at work, tastes great, and fuels your body with the type of nutrition you want and need during the day.

29
The Two-Move Workout

When you’re busy there isn’t always time for a workout. One or two exercises maybe, but not a whole routine. Most of the time you skip it altogether; after all, what good is just a half-hour session? But that’s a mistake. A short workout forces you to perform only the most essential exercises—the ones responsible for most of your gains—with an increased focus and intensity that revs your metabolism harder and keeps your heart rate elevated. Spend the holiday season mastering those cornerstone movements with this routine. When your calendar clears up again in the New Year, you’ll wonder who needs all that “extra” time anyway.

30
Achieve Panini Perfection!

Though “panini” translates, loosely, to “sandwiches” in Italian, the word might as well mean “often underwhelming.” At most American lunch spots, the panino is nothing more than your traditional meat-and-cheese sandwich, toasted, and marked up an additional two bucks (for the grill marks, maybe?). Instead of suffering through another lackluster grilled sandwich, perfect the panini yourself. Chef “Bobo” Ivan has at his Santa Monica, CA, restaurant, Ciboteca , where his menu is stocked with more than 15 carefully constructed paninis. Ivan recommends grilling up a veal Milanese panini, which acquires heartiness from pan-fried veal shoulder, sharpness from whole-grain mustard, and gooeyness from Parmesan cheese. A toasted ham and cheese sandwich, this is not. Cotoletta (Veal Milanese Panini) Recipe by “Bobo” Ivan, chef of Ciboteca in Santa Monica, CA What you’ll need: 1 cup AP flour 2 whole eggs 2 cups fine breadcrumbs 2 cups canola oil 1 tsp butter 2 4-oz. slices veal shoulder, pounded thinly Salt and pepper, to taste 2 plain 7”x3” ciabatta loaves, halved 2 Tbsp whole-grain Dijon mustard 2 Tbsp shaved Parmesan Large handful mizuna or arugula leaves How to make it: 1.

31
Straight-Up Chest Workout

The first two movements might seem like enough to some lifters, but the addition of a third (or fourth) exercise can help you maximize overload on the pecs. The inclusion of the dip hits your entire chest, with an emphasis on the lower third. To stay in the best muscle-building rep range, add weight if you can get more than 10 reps with your body weight alone. If you can’t do 10 reps on your own, perform your sets rest-pause style, executing a few reps a time with short rest periods (15–25 seconds) until you reach 10.

32
How to Build the Perfect Bodyweight Workout - Born Fitness

While most people can find 30 to 60 minutes to train a couple times per week, there will be days where things get so busy you’ll only have 10 minutes to spare. Well, 10 minutes is way better than nothing. In fact, a recent study showed that a 10-minute workout had the same post-workout metabolic boost as a 30-minute workout, though the 30-minute workout burned more total calories during the session due to the higher exercise volume. The key with a shorter workout is intensity. You really have to push yourself outside of your comfort zone with such a low total exercise volume and take little to no rest between exercises. This is the exact mentality that makes so many of my bodyweight programs incredibly effective.

33
Deaden Deadlift Back Pain With the Dowel

Most people who teach deadlifts or hip hinges with a dowel use three points of contact: the sacrum, the area between the shoulder blades, and back of the head. Malloy, however, adds one extra point of contact: where your thoracic spine meets your lumbar spine just below the middle of your back. This might seem like you’re collapsing your upper back a little bit, but that’s good.

34
5 Rules of Fast Fat Loss

There’s a lot of information out there on how to lose weight and get a ripped six-pack, and much of it is contradicting. Forget it all. Learn these five essential rules for fat loss, and the rest is just details.

35
10 Signs You're Whipped

We’ve all seen it in action, and we most certainly know the victims: the submissive brother and the compliant co-worker, the passive neighbor and the obedient best friend. Being ‘whipped’ knows no age limit, nor any other boundary of such kind. All a (domineering) woman needs to do is plant her roots and the freedom days are over. But take a look at your own relationship. Would you be able to tell if you were her whipping boy?

36
De-Stress: Check Your Email Less

Researchers from the University of British Columbia studied 124 adults of various professions. Participants were either instructed to limit how often they checked their email to three times daily for the week or told to check their email as often as they could (which turned out to be about the same number of times they normally checked their email). The instructions were reversed during a subsequent week.

37
Fit In 15: Quick Arm Pump

At the start of the next minute (that's right only 10 seconds rest) pick up the dumbbells and using the same tempo perform a strict biceps curl focusing on twisting the dumbbells as hard as you can through the range of motion after starting them in a neutral position at your side.

38
Compound Your Growth

You’ve been known to use a technique called “compound-compounds.”  I know traditional compound sets are two exercises for the same bodypart  done back to back. What version are you talking about?

39
CES 2015: Day 1 Recap

The Activité Pop is a toned-down version of the flagship watch, smaller and with a rubber strap instead of leather. It retails at $150, making it more accessible to the average guy. Withings gave me a test device, and I’ve been using it throughout the day. Although it’s not my favorite color (sort of… suede), the Activité Pop has a lot going for it, especially with the smaller size. I gave it a fitness goal of 10,000 steps in a day—at CES, you beat that by 2 p.m. I was proven right. This is the affordable activity tracker you’d actually want to wear. But, for the moment, it’s iPhone only.

40
Health Q&A: Do I Really Need Toothpaste?

Basically, if you drink soda all day long you’re going to have cavities. If you’re a tea drinker all day long you’re going to have cavities. If you’re a coffee drinker all day long, or a frequent snacker, you can have more decay because of the sugars and because of the acidity. Your mouth needs to be neutral more times a day than it is acidic. It’s the pH that counts. If once a day an individual wants to do oil pulling, at least during that time period they’re keeping the balance a little bit better in the oral cavity and potentially creating a beneficial situation.

41
MuscleTech Anarchy at Bodybuilding.com

Warnings: For adult use only. Do not use if pregnant or nursing. Do not use if you have had a myocardial infarction (heart attack). Inhalation may amplify the inflammatory airway response in people with asthma. Consult a medical doctor before starting a diet or exercise program or if you are taking any medication(s). One serving of this product contains up to as much caffeine as 2 cups of coffee. Caffeine sensitive individuals may experience the following symptoms, including (but not limited to) restlessness, nervousness, tremors, headache, anxiety, palpitations, increased heart rate, or difficulty sleeping. Do not combine with other sources of caffeine or stimulants. Some individuals may experience a harmless tingling sensation from the concentrated performance dose of beta-alanine. KEEP OUT OF REACH OF CHILDREN.

42
Debunking Myths: Straight Talk on Meal Frequency, Protein & Nighttime Carbs

Debunking Myths: Straight Talk on Meal Frequency, Protein & Nighttime Carbs

43
Bodybuilding.com on Twitter

2015 brings new goals and opportunities. It may not be easy, but it will be worth it! #bestself #bodybuildingcom pic.twitter.com/PZAhu2OLuT

44
THE JUGGERNAUT FOOTBALL MANUAL

No other manual will provide you with this type of comprehensive education about every aspect of training football players. The Juggernaut Football Manual contains a 48 week training plan, broken down by position group, giving you every set, rep, sprint and more to train your players from the first day of the off-season, to the last day of the season.

45
Gal Ferreira Yates on Twitter

When life gives you many reasons to be sad, show the world you have many reasons to smile. Bodysuit by @mariagueixa pic.twitter.com/Knh2uS2Awz

46
The Science of the Six Pack

The workout values physical vigilance, constantly reinforcing the human bridge (a.k.a. your body) as it shoots power from your core to your limbs. From Kung Fu kicks to headstands, The Science of the Six-Pack focuses on stability, flexion, extension, lateral flexion, mobility, and rotation. All are essential for movement and stability, and that’s exactly why Cook designed them.

47
Take the Guesswork Out of Training

How many times have you caught yourself asking the question, “Which exercise should I do?” You get cranking on a good program, but still find yourself questioning why certain body parts just aren’t getting any better. You look around the gym and see a lot different exercises being performed and probably say to yourself, “Should I do that?” The better question should really be, “What am I trying to improve?” Exercises are created for a specific purpose, but when it comes to building size and getting razor-sharp cuts, that reason becomes even more important. Choosing the best exercise is difficult, since most exercises have variations and may activate more than one muscle or muscle group, making it difficult to pinpoint the true target. You also have to consider how to get all your body parts worked out inside of a week while ensuring that your overall goal is met.

48
E40 The Game Spitter on Twitter

When you tweet with a location, Twitter stores that location. You can switch location on/off before each Tweet and always have the option to delete your location history. Learn more

49
Revitalize Your Abdominal Workouts

There's a strange thing about abs. Schizophrenically, they’re either overemphasized or ignored, and sometimes both, intermittently, by the same bodybuilder. Ab definition is widely regarded as the best visual indicator of leanness. Yet, unless you’re shirtless, your abs can’t convey anything to anyone; and, if you’re not buff, they still remain unseen even when you’re in the buff. For the latter reason, even many pro bodybuilders skip ab training until the final weeks before a contest.

50
A Scientific Approach to Muscle Hypertrophy Training

A Scientific Approach to Muscle Hypertrophy Training

51 How Many Reps?
52 Biotest on Twitter
53 iSatori Bio-Gro at Bodybuilding.com
54 Fast Track To Intermediate: 8-Week Beginner Workout - Bodybuilding.com
55 How to: Straight-Arm Lat Pulldown
56 Body Transformation: Joshua Lost Over 200 Pounds! - Bodybuilding.com
57 Bodybuilding.com - Kris Gethin's 12-Week Muscle-Building Trainer
58 Dorian Yates on Twitter
59 http://www.poliquingroup.com/ArticlesMultimedia/Articles/Article/1269/25_Simple_Ways_to_Improve_Insulin_Sensitivity_PREV.aspx
60 Are You Metabolically Ungifted? Try This!
61 Bodybuilding.com on Twitter
62 The Fit Five: Mobility Vs. Flexibility
63 Tips For Arm Training by Maxx Charles
64 MensHealthFood on Twitter
65 Coach Gags: Underground Strength Coach BOSS: Undeniable Passion for STRENGTH - Zach Even-Esh
66 T NATION on Twitter
67 Row Your Way to a Huge Back
68 The 4-Week New Year Muscle Workout Plan
69 Bodybuilding.com on Twitter
70 Mike O'Hearn on Twitter
71 Help me give you the best 2015 ever!
72 DieselStrength on Twitter
73 DieselStrength on Twitter
74 DieselStrength on Twitter
75 Flex Lewis on Twitter
76 Dorian Yates on Twitter
77 Dorian Yates' Expert Advice on Building a Huge Chest
78 A2 Poster - "A Lion Does Not Lose Sleep Over The Opinion Of Sheep"