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Iowa Wrestling Documentary. No commercials. Part 1 of 7.

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Sagittarius Horoscope for Friday, January 9, 2015

Saturday, January 10, 2015 - You're trying to keep your ambitious goals from taking over your entire day, but bombastic Jupiter may not know how to take no for an answer now. Although a current boost of confidence can help if you're suffering from low self-esteem, it could be too much if you're already bouncing off the walls with enthusiastic anticipation. However, it's up to you to know how to best channel your energy. Take your foot off the gas pedal and gently coast for a while; you might enjoy the ride even more.


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10 Training Tips for Gaining Lean Muscle

Hitting the gym twice a week is fine if you want to maintain the muscle you already have, but if you are shooting to add some size you should consider increasing your training frequency to 4-5 times per week. Even though these sessions may need to be a bit shorter to allow for recovery , the increased exposure to a training stimulus can be helpful in packing on mass .

The New Rules For Getting Ripped

As easy as the models and athletes in our magazine make being lean and ripped look, we’ve got to be honest: it couldn’t be further from the truth. It’s hard, it takes time, and it demands an unwavering degree of discipline. In our ongoing efforts to assist you in sculpting the body you’ve always wanted, we’ve laid out the gold rules to getting ripped.

8 Ways to Get In a Workout on a Busy Schedule

Can’t miss your favorite TV show or the big game? Instead of sitting on the couch with your favorite snack food, mix up a tasty branch chain amino acid blend and exercise during commercials. Use bands, dumbbells or your body weight and select a quick exercise circuit. Every commercial, do as many reps or exercises as you can. In a 30-minute sitcom, you can get up to 9-minutes of exercise in.

The Bio-Gro Hyper-Growth Challenge

Can you handle the Bio-Gro Hyper-Growth Challenge? Transform your body, win great prizes.

The Best Upper Body Workout

DIRECTIONS  The first time you perform the workout, you’ll hit 25 reps for the main lifts by completing five sets of five, as shown. If you repeat the workout, perform six sets of four reps. In the next session, do eight sets of three. Do not perform this workout more than twice a week, and allow at least three days before repeating it. On each lift that you use the 25-rep rule for, spend the first three or four sets warming up so that only the last two are done with heavy weights.

They Let Their Little Girl Try To Feed Their 6 Pit Bulls. This Is Unbelievable.

People say that it can’t be done. But just watch this four-year-old little girl take charge and feed their six obedient, well-mannered pit bulls. Unbelievably amazing!

Muscle in Minutes: Big Arms

For this workout, we are looking to flush as much blood into the arms as possible and breakdown a ton of muscle fibers. The goal is to isolate the muscle to dig deep into the mind-muscle connection of the exercises. The barbell curl done with higher reps is sure to leave every muscle fiber in the arms screaming in a way that the chin-ups did not do on Day 1. The overhead triceps extensions with the rope provide a big range of motion that focuses on the long head, giving you a full, three-head thrashing for the week.

Build Sleeve-Splitting Arms

HOW IT WORKS The main way we know to build muscle is by lifting heavy weights , but we assume you’ve done enough of that already; and if your arms are still skinny, you need to try another method. One of these is focusing on the eccentric (lowering) portion of a rep, which causes more damage to the muscle (a necessary component of making it grow) and is associated with greater rebuilding of that muscle. Another is isometric holds—stopping at the hardest point in a rep’s range of motion. Finally, there’s volume: Lots of sets and reps have been shown to exhaust the muscles like nothing else and force them to grow. Hey, we can’t explain exactly why it works, but at least we know it does.

Q&A: CrossFit Endurance Founder Brian Mackenzie

Brian Mackenzie is the founder of CrossFit Endurance (CFE), a protocol for improving endurance and sports training activity through the use of high intensity interval training. An endurance athlete who's ran more than 30 ultramarathons, Mackenzie and his coaches put on more than 70 seminars a year, spreading the word of injury prevention and performance improvement around the world. Check out what the Training Mask athlete has to say about running, weight lifting and the future of CFE.

12 Ways to Build Muscle Faster

Follow these key training tips to accelerate your muscle gains.

The 4 Best Exercises to Build Massive Traps

Noah Bryant is a 2-time NCAA Champion and 4-time All-American in the shot put. He holds the school record in the shot put at the University of Southern California. Noah represented the United States in the 2007 World Track and Field Championships and the 2011 Pan-American Games. He was regarded as one of the strongest shot putters in the world, with a 210 kg (462-pound) clean and 150 kg (330-pound) snatch. He is a Certified Strength and Conditioning Specialist by the National Strength and Conditioning Association and has over five years experience coaching some of the best NCAA Track and Field athletes in the country. You can visit his website at .

The Fit 5: Eating for Abs

"Just as  lower abdominal  fat is often caused by cortisol, ‘love handles’ (technically referred to as your suprailiac) can be a sign that you're resistant to the hormone insulin. Insulin is produced by the pancreas (didn’t you always wonder what your pancreas was there for) and is responsible for shuttling glucose (sugar) from your blood cells into your muscle and other cells. When your muscle cells are 'full,' the insulin needs to take the sugar out of your blood (where it'll become toxic if it increases past a certain level) and place it somewhere. That somewhere is most often in a fat cell and that fat cell very often resides in your love handles and abdomen. Try reducing the amount of sugary and processed carbs in your diet and see if your love handles fade away."

Build a Bigger Back with the Wing-Man Workout

The back is a very complex group of muscles and for full development you must assault it from unique positions and angles as well as utilize the effects that different grips provide. You should include one exercise in which you pull vertically (pulldowns, pullups), one in which you pull horizontally (seated pully rows, seated machine rows, Hammer rows), and one in which you pull from the floor in a “bent” position (bent barbell rows, T-bar rows, dumbell rows, spider rows). In addition, perform one exercise with an underhand grip, one with an overhand grip, and one with a parallel grip.

6 Key Tips for Bigger, Better Squats

Squat day is the one that a lot lifters don’t get right. Too often you see the wannabe powerlifter hit some sets of squats and then head over to the leg curl and leg extension machines. While these might be a good idea for the “all show no go,” barb wire tattooed, beach-body types, it is a complete waste of time for the athlete seeking to add plates to the bar.

9 Tricks to Look Bigger Instantly

But there are also times when you want to look bigger right now. The reason and the occasion may be different for every guy—maybe you’re meeting up with an old flame and want to show her what she’s been missing, or maybe you’re taking photos at the beach to post on Facebook. Whatever the reason, the following nine tricks can help you look 5–10 pounds bigger... instantly.

10 At-Home Workouts to Build Muscle in Under 20 Minutes

Designed by Los Angeles based personal trainers Ben Bruno and Anthony Yeung for getting fit from home fast, these time crunch workouts use bodyweight and dumbbells to get you ripped in your room. Build muscle in under 20 minutes with these 10 effective at-home workouts.

The Body Shocker Workout

Thomas Jefferson said, “It’s a poor mind that can think of only one way to spell a word.” Had our founding father known his way around a gym, he’d surely have found the same to be true of how we use a piece of exercise equipment. Just because a tool is designed for one purpose doesn’t mean it can’t serve others. Here’s how to get more out of common training equipment to hit your muscles in new ways, work around injuries , and cut minutes off your workouts.

3 Steps to Rope Skipping Like a Pro

The greatest difficulty that beginners tend to have with learning to jump rope is syncing the rhythm of the rope rotation with their jump. I see people who just jump at random and wherever the rope is doesn’t change anything. That never turns out well. Keep it as simple as possible at first and you will have fewer variables that can hamper your coordination. The following steps can take a beginner with absolutely zero rope experience and turn them into someone with a basic grasp of timing and rhythm. The good news is that once you pick that up, you can progress very quickly into more challenging variations and longer sessions.

Fighter Diet News

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

8 Exercise Swaps for Common Injuries

2.  Stability Ball Lying Leg Curl Lie on floor with heels on top of a  stability ball  and legs extended. Raise your hips off the ground, trying to keep your hips raised up during the entire exercise. Flex knees and pull the ball as close to your glutes as possible. Hold the ball here for 2-3 seconds. As you get stronger, you can progress to a one leg lying leg curl. This will strengthen your hamstrings, while avoiding impact on your knees.

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You Should Know Squat

Ask 100 bodybuilders which exercise they’d do if they could only do one, and 99 would tell you the squat—and the other one probably has chronic knee issues. There’s little doubt that the squat is the king of all exercises, because it adds mass to your thighs and glutes, as well as all over your body via a systemic response to this most difficult of exercises. When I was competing, I would squat twice per week and go to more than 400 pounds for reps. I would often do my squats bare- foot to grip the floor better with my toes, and my training partners Franco Columbu, Ken Waller, and Dave Draper wouldn’t count a rep until my butt touched the back of my ankles. It was grueling and in the end, quite frankly, I hated the exercise, but I knew that it was essential if I wanted to be the best bodybuilder on the planet.

5 Surprising Ways Condoms Make Sex Better

We all know that stress can ruin sex, but did you know that having sex without a condom creates stress? "Concern about pregnancy and contracting an STD play a role in the ability to enjoy sex, with nearly 50% of women surveyed reporting they cannot fully enjoy themselves during sex without a condom due to anxieties about these issues," says the study. "You might not realize that these feelings are weighing on you when you’re having sex, but this piece of rubber will allow you to be in the moment and focus on the activity at hand," adds Emily Morse, Ph.D, host of the Sex With Emily  podcast and cofounder of Emily & Tony . 10 Signs You're Bad in Bed and Don't Even Know It >>>

A2 Poster - "A Lion Does Not Lose Sleep Over The Opinion Of Sheep"

Large high quality poster "A lion Does Not Lose Sleep Over The Opinion Of Sheep"

T NATION on Twitter

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Become an Official Member of the #SHREDZARMY

SHREDZ® Supplements Copyright © 2015. All Rights Reserved.

4 Ideal Food And Booze Pairings for Fall

It’s one thing to know your way around a restaurant menu in the presence of female company. It’s quite another to cook a delicious meal from scratch and pair it so perfectly with a libation that she starts to wonder if you moonlight as a sous chef-slash-bartender in your spare time. I’m talking food-and- booze combos that are actually worth staying in for, like homemade sushi rolls served with crisp Japanese beer, or pulled pork pizza expertly complemented by a glass of pinot noir. After 10 years of writing cookbooks, cooking in restaurants, competing on Top Chef , and judging Iron Chef , I’ve built up an arsenal of comfort-food recipes that pair perfectly with specific, equally satisfying beverages . So, whether it’s date night or the morning after, surprise her with a meal you’ve paired up like a pro. (And don’t feel compelled to tell her where you learned how to do it—we can keep this article our little secret.)

MuscleTech Anarchy at

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.

Michael Strahan's Two-a-Day Workout

We got the former pro football player's workout from his trainer. You can see what it's done for him; now try it on for size.

There Is No Such Thing As Bad Weather, Only Weak People - Athletes Unleashed

Fast forward to 2002 and I found myself, a 1 st Lieutenant in Kosovo, with my Marines, conducting security operations at the Albanian border. I had my platoon spread out in fireteam sized observations positions across an small expanse of mountaintops.  I had the majority of my platoon out with me out conducting a security patrol when a storm blew in. It was a tough one, so I decided we needed to hunker down; we weren’t going anywhere anytime soon.  Squad leaders placed sentries on the high ground while I kept the rest of my Marines moving around a warming fire until the storm let up. My Marines would rotate back and forth between the warming circle around the fire, and standing post.  Over the next few days the weather grew worse. I chose to consolidate our positions setting up one large patrol base. Then an insane snowstorm hit. Conducting night patrols in the mountains is challenging. Conducting night patrols in the mountains in the middle of a snowstorm with visibility limited to 25’ feet is suicide. I called the patrols in and set up sentries around our perimeter. We were going to have to wait the storm out.

Best Of Writers, Articles, Videos, Photos, & More! -

A new year is upon us! Over the last week, we've been busy setting goals, firing up our fitness resolutions, and getting prepared to absolutely smash 2015. But before we surge forward at full speed, it's important to reflect on 2014 and recognize the year's achievements. At, that means it's time to sort through an astounding collection of content—articles, videos, transformations, BodySpace galleries, and more—and reveal our annual Site Awards!

Only the Strong

How does the bench press fit into strongman training? This seems to be a topic that comes up a lot for various reasons. The No. 1 question I get asked the most by the average person is, “How much do you bench press?” But most people who don’t train wouldn’t understand the difference between a 300-pound bench press and a 600-pound bench press. Now for the people out there who do lift weights, it’s easy to understand the difference between even a 300-pound and 400-pound bench press. So let’s talk about how training the bench press can be beneficial. This is the most common big multijoint exercise for the upper body. It is a great way to improve strength and size. So why don’t more strongman competitors bench press? The answer is fairly simple. During strongman competition we always compete in events where we are standing and pressing something overhead. So the emphasis of press training is put on shoulder pressing; benching is commonly used only as a secondary exercise to help build overhead pressing strength. I’ve mentioned before that I prefer doing close-grip bench press training because, in my opinion, it transfers over better to building upper body overhead pressing power.

MCT Oil for Accelerated Results

I’m constantly being asked to explain the pros and cons of all the different oils that can be used for cooking, and people are always surprised at how vehemently opposed I am to most vegetable and nut oils , and how I’m a fan of coconut oil instead. I advise everyone to steer well clear of vegetable oils. They’re not a substance you need to be ingesting if your goal is to put on muscle while burning fat and increasing your performance. Bear in mind, however, that I’m not addressing any animal oils or fats in this article. I’m only addressing people’s preferences with regard to stuff like olive oil, and why our options are so limited. THE PROBLEM I can’t recommend most vegetable and nut oils because they contain very high ratios of omega-6 fatty acids to omega- 3s. Omega-6 fatty acids are far too inflammatory for what we need, and we’re already inundated with them because of everything else we’re taking in. They also compete for all the enzymes necessary to convert all the other fats in your system to things you need. If you consume too much omega-6, your body becomes pro-inflammatory.

Do I Need a Doctor?: Whether to Seek Help or Suck It Up in Nine Scenarios

That stuffy nose that’s been lingering since last week will go away on it’s own…right? More often than not yes, says Alex Lickerman, M.D., an internal medicine physician and Assistant Vice President for Student Health and Counseling Services at the University of Chicago. Head congestion that comes with a scratchy throat and tired eyes typically means virus, which unless caught early (see Tip 3 below) needs to run its course. Think sleep, soup, and the extra large box of tissues.

Think Before You Eat

"People are making these choices very quickly -- in a couple of seconds -- so very small differences, even just a hundred milliseconds, can make an enormous difference in whether or how much health considerations ultimately influences the decision," Caltech researcher Antonio Rangel said in the press release .

Kai Greene

See Kai in action! Check out his YouTube feed an see why people find him so inspiring and understand how Kai has helped to transform the industry!

Classic Workouts

Even names like Steve Reeves, Bill Pearl and Reg Park — as popular and influential as they were within the bodybuilding community — weren’t enough to spark the revolution that turned their sport from sideshow to main event. What bodybuilding needed was a kind of “perfect storm” of people, place and timing that equaled more than just the sum of its parts — to transcend other niche activities such as sword swallowing and move it into the realm of mainstream cultural phenomena. Fortunately for us, such a confluence would occur, in the late 1960s in Southern California, under the Machiavellian influence of Joe Weider, without whom it’s doubtful the amazing events taking place would ever have made their way beyond the sunny shores of the Pacific at Venice Beach.

Cellucor COR-Performance Whey at

COR-Performance™ Whey features a fast digesting Whey Protein Isolate based formula that packs 25G of protein per serving to satisfy protein needs any time of day. Featuring 100% Whey Protein, minimal fat or carbs, added digestive enzymes, perfect mixability and the best flavors on the market, it’s safe to say COR-Performance™ Whey is here to set the new standard in protein.

Georgie Minas on Twitter

@TheRock all my best moments from 2014 were coz of you! Thank you for being so amazing! #MyIdol #ForeverGrateful

The 21-Day Shred is Back—And Better Than Ever

We like to considering The 21-Day Shred as our original blueprint to the perfect body. The training and diet plan both backed by the science, research, and reporting from MEN'S FITNESS editors over the years, coupled with Mike's strategies to living life lean.

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Variable Resistance Training = BIG Gains

Variable resistance requires differing degrees of force to be applied to the target muscle to create constant resistance, compelling the muscle to work harder to meet the demands of the exercise.  A new form of variable resistance training has been the use of elastic bands and chains.

Dorian Yates 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

Contest Prep Coaches

Scientists had 39 elite athletes assigned either to a nutritional intervention group in which a coach counseled them on nutrition or to a non-counseling group. The subjects exercised for 12 weeks and at the end of the study were analyzed for changes in body composition.

MusclePharm BCAA 3:1:2 at

With MusclePharm's BCAA 3:1:2, you get a patent-pending branched chain amino acid complex that not only delivers when it counts but gives you precisely what your body needs.*

Muscle & Fitness 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

Kai Greene on Training Abs and Finding Motivation

Motivation is something that is within, and sometimes we see things in the outside world that refocus our thinking and help to fix our thoughts on something that is important to us on some level but probably wasn’t on the forefront of our thoughts. So we have a stimulus on the outside and it jogs our memory. It causes us to rethink. It causes us to recognize and take notice of some things that are already inside us. And we recognize those things and say, “Hey, that’s me. I identify with those things.” That power in you is you. So I can’t take any credit. I’m in my journey, and you’re in your journey. So if you realize that you’re in the process of seeing your dream realized as a result of your thinking and your ability to work toward the manifestation of your goals, thoughts, and dreams, then I identify with you.

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52 The Carbiest Foods in the Grocery Store
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55 Men's Fitness on Twitter
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57 Insulin: Bad Rap
58 Eight Recovery Foods that Won't Undo Your Workout
59 Dorian Yates on Twitter
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61 Once-a-Week Training for Mass
62 Biotest Store at T NATION | Velocity Diet® Complete Plan
63 Epic Olympia Showdown: COLEMAN vs. CUTLER, 2005
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