OLYMPIA BOUND - DENNIS WOLF - CHEST
Dennis Wolf trains chest at LVAC in Las Vegas, NV 10 days out of the 2014 Mr Olympia.
DRIVEN: SHAWN "FLEXATRON" RHODEN PART 1
Before 2012, you might not have heard of Shawn Rhoden, the man called "Flexatron". But when he started his successful world tour in 2012, culminating in a th...
Mitsubishi Shogun Sponsors Channel 4 Documentaries
See and hear our new ident for the Mitsubishi Shogun - airing now on the new Channel 4 Documentary Series.
Dare Mighty Things!!
Easy Muscle Meals
Don't you wish muscles grew from working out alone? It's the eating part that takes a lot of effort! You need both to beef up though, but if you're like me you have no time or interest in cooking all day long.
Sagittarius Horoscope for Wednesday, October 1, 2014
Wednesday, October 1, 2014 - You may have money issues to handle today, but prefer that others stay out of your personal business. Although there's nothing to hide, you don't want to talk about your finances because you know that everyone will offer advice and you prefer to manage your affairs on your own now. However, confiding in the right person could be quite useful because a fresh perspective to your problem might be just what you need to put things in order.
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4 TUT Moves for Massive Pecs
To persuade a stubborn pair of pecs to grow, you’ll need to put some more pressure on them. This means increasing their time under tension (TUT)—the duration your muscles are contracting during a given set or workout.
Burn Fat and Build Bigger Legs
To perform thrusters, hold a 25- or 45-pound plate at chest level and sit back, leading with your butt and keeping your knees behind your toes, onto the second or third stair. Once you’ve landed, stand up quickly and, in one motion using momentum generated by your lower body, press the plate overhead. For step-ups, hold the plate in a comfortable position and simply step to the second or third stair, step back down again, then repeat with your opposite leg.
12 Healthy Foods That Aren’t Really Healthy
Don’t be fooled by the labels–these foods aren’t what you think.
4 Most Common Mistakes of New Lifters
Understanding and preventing these 4 common mistakes most lifters make when they begin to regularly lift weights can help you reach your goals faster and make the gym a regular part of your every day life. Sticking to the basics and training consistently are the keys to achieving long-term results and will help you avoid the pitfalls of doing too much, too soon.
The Big Arms Solution
It may seem obvious now that we’re having the conversation but your best bet is to use heavy weight and low reps and perform compound movements that require the arms (triceps and biceps) to take up a lot of the work with the help of some larger muscles. By infusing some calculated bouts of heavy work into your arm training, you will build greater strength, which allows you to use more weight on your higher-rep “pump” work days. If you want your arms to be huge like a strongman and ripped like a gymnast, follow this workout program 2-3 days a week until you curse the tightness of your sleeves.
Conquer Myths About Skinny Legs
I always find it funny when people make this claim and then you realize that two thirds of their weekly “leg training” comes in the form of house league soccer games and their morning walk to work. For some reason, somebody out there created the myth that the muscles of the lower body should be trained once weekly. Unfortunately, the masses have followed suit. The truth is, this can set up someone who has a hard time seeing lower body development for a leg-building rut. In the athletic world, if you look at the training programs of athletes with the most impressive leg development (think of sprinters, cyclists, Olympic lifters), you’ll see that lower body training enters their regimes multiple times per week. For example, simply adopting the old school “ Bulgarian method ” of low-rep squatting every workout can create a cumulative volume that not only increases your strength, but helps you slap on size too due to the hormones you release to do it. Check out the video to see it in action:
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The Best Full-Body Fat Loss Workout
Perform the first exercise as straight sets. Exercises 2A through 2D are done as a complex, so choose one pair of dumbbells and use them for each move. Use a load that allows you to complete your reps on your weakest exercise in the series. Perform six reps for each of the exercises. Rest 90 seconds and repeat.For exercises 3A through 3D, adjust your equipment and loads as necessary, but perform them in the same circuit fashion. If you choose to repeat the workout, vary the sets and reps you perform on these last four exercises each session. This will help you to continue milking gains from the circuit for months on end. Rotate between 3 sets of 10 reps, 4 sets of 5 reps, and 2 sets of 15 reps.
The Bigger, Badder Bench Press Program
Heading into the gym, making a beeline for the dumbbell rack, and doing curls in the mirror until you can’t lift your arms anymore won’t give you a big bench press. You need to work the muscles that support your chest during the lift - your triceps, your lats, your delts and your traps. Your triceps lock out the bar at the top, and the other muscles mentioned provide the base from which you press. The bigger and stronger they are, the more you’ll be able to bench.
Back to the Bench Press
ANSWER: Rotator cuff injuries can be devastating to anyone who enjoys benching. By understanding the function of the rotator cuff and learning to protect it, you can make rotator cuff injuries a nonissue. The tendons of the four rotator cuff muscles grip the head of your arm bone and dynamically hold it in the socket during shoulder movement. If this mechanism fails, the shoulder becomes unstable, resulting in weakness and injuries. Once your doctor and physical therapist clear you to return to bench-pressing, it’s important to take these steps to protect your rotator cuff .
25 Ways to Get Stronger Now
If you can't lock out your elbows on the bench press, try setting the safety rails in a power rack at about your sticking point on the lift. Put roughly 100 pounds more than your one-rep maximum weight on the bar and then try to press it — naturally, you won't be able to move the bar but try hard anyway for six to 10 seconds. Do four to six reps, resting a few seconds in between, and then lighten the load to the weight you usually have trouble locking out. Your central nervous system should now be sufficiently fired up for you to lift it.
The Importance of a Proper Warm-Up
About the Author
Brian Schwab has the all time highest total of 1930 pounds in the 148-pound class and is a WPO champion in the lightweight division. His total for the 148-pound class was ranked number one on Powerlifting USA's top 100 list for eight consecutive years. He won the 148-pound class in the first Bench America contest and is recognized as one of the most consistent powerlifters in the world. Brian competes equipped as well as raw (his raw total was ranked number two in the nation in the 148-pound class in 2009 with lifts of a 501-pound squat, a 325-pound bench, a 550-pound deadlift, and a 1377-pound total). Brian holds a bachelor's of science degree in exercise and sport sciences from the University of Florida and is CSCS (Certified Strength and Conditioning Specialist) with the NSCA (National Strength and Conditioning Association). He owns and operates Orlando Barbell (www.orlandobarbell.com)—a 24-hour card access, powerlifting friendly gym. His best lifts in the 148-pound class are a 765-pound squat (five times body weight), the highest 148-pound class full meet bench of 565 pounds, a 606-pound deadlift, and the all time highest total of 1,930 pounds.
Fighter Diet News
Fighter Diet News, by Fighter Diet: Get Buff, Get Lean
The Ultimate List Of 40 High-Protein Foods! - Bodybuilding.com
Physique-minded individuals should seek out at least 1 g of protein for each pound of body weight to maintain and build muscle. To reach this lofty amount, however, you'll need to make sure your grocery cart is filled with a variety of high-protein fare. Unfortunately, today's supermarkets are flooded with processed foods that can quickly threaten your fitness gains.
Macronutrients for More Muscle Mass
When it's comes to building strength and muscle mass , it’s not just about the weights you’re putting on the bar – proper nutrition is 75% or more of the whole process. But even those who realize the importance of nutrition can get it wrong by overcomplicating things. You try this diet and that diet because someone recommended it but are you really examining the diet on its merits? Is it meeting your needs in terms of recovery and overall goals? Bring it back to basics by focusing on the importance of the three macronutrients and a little bit of strategic supplementation.
Does Your Whey Protein Powder Suck?
The truth is, these are serious questions. You know that taking whey protein at the right times of day can make all the difference in between building an extra half-inch on your arms or adding 20 pounds to your personal best on the bench press. But not just any whey will do. There are great whey protein products and there are not-so-good whey protein products. And being able to tell the difference between them can be critical to your gains.
The Fast Lane to Hypertrophy
The first step to ensure size is the commitment to train on a regular basis. Despite you size and genetics, an extended layoff causes a decrease in size and strength. Atrophy can take hold in less than 72 hours. So to preserve hard-won muscular development, hit it hard and hit it often, hitting every bodypart at least once per week. Eight-time Mr. Olympia (1984-1991) Lee Haney recommends hitting each bodypart at least twice per week, although this may be a bit much for a great deal of us mere mortals.
FD Fat Loss By Mind Power (Athlete)
"Hi Pauline & Fighter Diet
As an IFBB Professional Figure Athlete, it goes without saying that getting and staying lean is my job. My livelihood depends on my physical condition and maintaining a low body fat. I am, however, a normal person just like everyone else that battles with overcoming my desire to eat poorly. I am also interested in finding out how other people are successful with obtaining and maintaining a fit physique. I personally struggle with the mental obstacles that come into play while dieting just like everyone else. I had some interaction with Pauline Nordin via email and I asked her how she overcomes her own personal obstacles to maintain her year round lean physique. She sent me over a copy of her Ebook: Fat Loss By Mind Power. I was very excited! I
A Damn Good Egg White Omelet Recipe
Looking for a healthy breakfast? This low-fat recipe from chef Bobby Deen is packed with vegetables and lean protein.
Fit Five: Boxing champion Gennady Golovkin
Abel Sanchez: When I saw him hit the mitts I sat him down and I showed him a tape of Edwin Rosario and Julio Cesar Chavez Sr. and I said, this is who you can be. If you ever saw that fight it’s like a classic Mexican-style fight. I said this is who you can be except your going to be able to knock people out with your power. If you give me three years – I put the number 1 through 12 on the board, I put Muhammad Ali on the top, I left number 2 vacant, number I put Floyd (Mayweather) or maybe Sugar Ray Robinson and went down the line. I said to him, I promise you if you give me three years, you’re going to be right here at No. 2. You’re going to be the best middleweight in the world, you’re going the most avoided fighter in the world, you’re going to be world champion, you’re going to be undefeated and we won’t be able to get you a fight. He looked at me real sheepishly and said C’mon Coach. He didn’t’ think it was true, like he never imagined that.
The answer lies in my Power Bodybuilding workouts, a program outlined here for the first time ever. The foundation is the three crazy-ass, heavier-than-hell
power-lifts: bench press, deadlift, and squat. Those are surrounded by bodybuilding moves. The result is a body that's not only show-and-go but also
show-and-dominate, superhero style.
Personal Training: Myth Versus Reality
My background is a little bit different from Jen’s. While she has led herself into formal education, I’ve been in the gym. I’ve been a rookie trainer with zero clients, and I’ve had an active roster of over 20 people. I’ve trained thousands of sessions, worked as a personal training manager, and worked with over 120 trainers on five different staffs at three different nationally known companies. I’ve worked privately at boutique gyms, I’ve done (and currently do) online programming, and I’ve gotten my foot in the door on writing content for websites and magazines. While I sure as hell wouldn’t say that I’ve done it all, I have been in the industry long enough to give some degree of insight into what career paths you can take, what kind of experience and education you’ll really need to get better, and how to avoid many of the common pitfalls and traps that leave promising trainers broke and burnt out.
levels. If you think this is a problem, check the research, but it runs
Grow Your Legs Like Weeds Workout Routine
Substitute your current leg program with ours and alternate between Workout A and Workout B to get two leg days during the week. If you’re feeling daring and want a third leg workout, we’ve included a short, brutal lower-body Tabata routine that will pump your legs and skyrocket your conditioning. Listen to your body, though—with what you’re about to undertake, you might need all the rest you can get.
We developed a 90-day fitness program to answer one major question: what’s the best way for someone who doesn’t go to the gym to go from average to fit in that much time? We enlisted the help of Dan Trink, CSCS, who wrote the workout program based on his success with a massive high-profile list of clientele. Instead of a meal plan, he set up a series of six habits to help set the base . No regimented diet, no confusing methodology, just challenging sets and rules of living that have a big impact in a short period of time. If you’re new to working out, or just getting back into it, elevate yourself out of a sedentary lifestyle with Re:Form .
Can Mega-Dosing Antioxidants Hinder Growth?
Well...results are somewhat mixed. The few studies directly testing antioxidants for muscle growth after a weightlifting routine fail to show a benefit. But there are many different markers of muscle damage that you can measure after a workout, so there are some studies showing benefits of antioxidants. These may just be temporary benefits though, not supporting long-term muscle growth. Bear with us…there are a lot of interesting competing factors.
10 Best New Hairstyles for Men
From Boardwalk Empire trims to flowing coifs, the old is new again with this season’s hottest hairstyles.
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.
FD Contest Prep (Athlete)
"Hi Pauline Nordin & Fighter Diet! I wanted to write an email to say THANK YOU.
I began following your website about a year ago, when you used to write blogs instead of the facebook page. Immediately, I was HOOKED on your posts and straightforward nature. I ditched all the quinoa, bread, and fruit in favor of veggies, veggies, veggies! Then, as I got more and more into lifting and my nutrition, I decided I was ready to compete.
I bought the contest prep e-book to prep for my first NPC Bikini show.
Due to dairy and nut allergy, I made minor adjustments but otherwise followed exactly. I couldn't even eat ALL of those green beans for dinner! I gave myself over 3 months to prep since I needed to build and shape my backside AND drop fat. I dropped 13 pounds from July to October, and main
Easy Gains for the Hardgainer
But the task is far from easy. The hardgainer will typically have a poor appetite and be naturally “weaker” in regard to muscle strength. This means diligent, planned eating will take priority and daily appointments with heavy iron will need to be habitual. As the hardgainer slowly but surely gets meals down and masters the mechanics of old-school Olympic lifts, his/ her muscle mass and muscle strength will inevitably increase.
Ebola Has Arrived: Should You Panic?
The spread of Ebola is certainly nothing to take lightly, says University of Chicago professor Michael Z. David, Ph.D., who specializes in infectious diseases. Ebola has one of the highest mortality rates of any known infection, killing up to 90% of those who catch it.
High volume, short rest weight workouts (commonly known as high-intensity or HIT) will produce a lot of metabolic stress, as will sprints and strongman exercises (see #4). For HIT workouts, use rest periods between zero and 60 seconds and don’t be scared to do a lot of sets. One study found that compared to training 1 or 4 sets of squats, 8 sets allowed trainees to get much stronger faster.
How to Reverse the Risks of Sitting
Make no mistake, your sedentary backside has just cause to fear the dire warnings from multitudes of studies. But by all means, now is the perfect time to stroll to the water cooler, say hello to your boss or meander through a maze of cubicles. Then return to your cushion of calamity with a little less fear.
3 Mass Building Combos
The best supplement plan won't work optimally unless you are also eating the correct amount of high-quality food. Bearing that in mind, here are three combinations that can help you add to your muscle mass gains.
Reclaiming Real Strength with Brandon Lilly - Juggernaut Training Systems
Brandon has been one of the top geared powerlifters in the world, has trained with some of the top geared powerlifters in the world, but made the choice to switch to raw lifting. Why? What does Brandon mean when he talks about “Real Strength?” If this piqued your interest, you can find the full […]
How to Train to Failure for Maximum Muscle Growth
These reactions can occur in a beginner, which is why those new to training to failure should start out with a predetermined set/rep scheme, and stick to it. Novices may defer to poor technique in order to train to failure all the time, which kills progress and could result in injury.
Stamp of Approval: Shwood for Pendleton
Handcrafted eyewear brand Shwood is collaborating wih Pendleton, a heritage brand, for an exclusive limited-edition collaboration called "Shwood for Pendleton" and the results are worth the pricetag. Following up on last year's collaboration, the two brands, both based in Portland, Oregon, teammed up for this year's edition which features Pendleton's signature "Rancho Arroyo" pattern laser-engraved on the temples.
5 Ways to Blast Your Legs
To do an extended set of squats first choose a weight that normally limits you to 4-5 reps on the close-stance front squat (even though you will attempt no more than 3-4 reps). For each change in exercise movement for that extended set you will attempt 3-4 reps. Do not do more than four reps on any exercise except the final movement of the extended set. You can work to failure on the last exercise of all extended sets. Since you will do four exercise changes per extended set on the squat, you will sum up a total of about 12-16 reps. So in essence, you are using a weight on each different squat movement that is best for strength gains, but at the end of the extended set the total reps that the muscle group has performed fall in the range that is best for muscle growth and getting ripped. Rest between extended sets for 3-4 minutes. Perform between 3-4 sets for each extended set.
To Inflame or Not to Inflame: Is Arachidonic Acid the Answer?
Just in case you’re a bit confused, nowhere in this article have I come up with a clear picture of how or if ARA would serve as an anabolic dietary supplement. Indeed, a patent filed about 10 years ago contended that reducing ARA availability should be a feasible way to increase livestock carcass (muscle) yield, particularly by reducing the potential inflammation associated adverse health effects (34). Another patent awarded about the same time contends that supplementing with additional ARA is a viable means of increasing muscle mass (35).
4 Tips for Your First Day at the Gym
As a lifting beginner, your muscles have no idea what’s coming for them. If you want your gym experience to be sustainable, do only three or four exercises your first day. This way you won’t be overly sore and can recover more effectively for another workout. Slowly work your way up to lift heavier weights with perfect form, there's no rush.
Live Life Lean
I am so excited for the work Pauline does on my behalf. I have purchased several e-books to spark muscle growth and tips or tricks to do things differently for effectiveness. This app goes great with the books I've purchased. The major plus is that I can see execution in a video rather looking at the pictures in my books. I absolutely love having the meals written out like they are. The fee to unlock the locked information will be worth it to me. I can not wait for better progress to come. So far, after two weeks my back and delts are happy and showing results. Two of my hardest body parts to deem results. I love my Back Attack and Delts 2 Die 4. Now to properly implement cardio and get ready to hit that stage in 2015. Thank you, thank you, thank you, for the competition e-book. Now when a movement is questionable, this will be like having you there for correction.
High-Load Circuit Training For Muscle Gain And Fat Loss - Bodybuilding.com
Here's where things get fun. Just like the number of reps, 3-6 sets is the best range of volume for this training method. If you like your workouts paced like clockwork, take 30-60 seconds rest between each exercise. Alternatively, wear a heart-rate monitor and rest until your heart reaches the anaerobic threshold (if you know it) or down to approximately a 150-160 beats. Or, with workouts that switch body areas, just push through the circuit, resting only as needed.
Edge Of Tomorrow Giveaway - Bodybuilding.com
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Sculpt Broad Shoulders With Just Your Body Weight
With body-weight training, increasing the difficulty of an exercise can be as simple as adjusting the angle. Raise your feet on a pike pushup and you instantly feel a greater challenge. You can also have more fun; moves like the crab walk may look silly, but they’ll work your shoulders just as well as presses, and you’ll have fun doing them.
Retro Athlete: Dorian Yates
Dorian Yates. First—six Sandows. He won the Mr.