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Shoulder Workout and Training With Ben Pakulski Part 2

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Elliott Hulse & Zach Talk Life, Strength, Success & Business

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Joe DeFranco Announcement! (Oct. 2014)

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1
Inner Armour Mass-PEAK at Bodybuilding.com

Directions For Mass-PEAK: As a dietary supplement, mix 4 scoops with 14-16 oz of water or milk depending on your desired consistency. Use approximately 3.5-4oz of liquid for each scoop of Mass-PEAK®. Additional servings may be used to meet your daily calorie and nutritional requirements.

2
Did a CrossFit Box Rip Off a Basketball Legend?

Nike is suing a CrossFit box in West Palm Beach, Florida for the gym’s new logo, which looks awfully similar to the sports empire’s Jordan silhouette.

3
ARNOLD, FRANK & SYDNEY

Whatever Arnold’s thought process was at the time, one can speculate that it may have crossed his mind that a sub par Frank Zane showing up in Sydney would be to the advantage of the comeback aspirant. He may have mused that once he (Arnold) stepped onstage he would be the focus of attention, but that would be followed closely by how he compared to the defending champ Zane; who had defined the post-Schwarzenegger era. That’s the way it works: the man who wears the crown is the target. That’s who the judges compare everyone else to. Those who had seen the stricken Zane at six weeks out were amazed at the shape he valiantly attained by contest time. But at 180 or so pounds, ten pounds lighter than his 1979 form, he was not the force he would have been at his best. Zane’s accident was really strike one for Arnold.

4
Sagittarius Horoscope for Friday, October 10, 2014

Friday, October 10, 2014 - Fun and games are knocking at your door but you can't decide whether or not to let them in. There is a low-level angst building internally, reminding you that you have unfinished work to do today. You cannot sidestep what's on your plate now, so sort out your priorities and deal with your responsibilities in a methodical manner. Once your conscience is clear, you can live more joyfully in the moment.

5
10-Minute Triceps

Because of the weight loads used, failure is inevitable – and that’s a good thing. Even if you’re able to muscle through 15 reps on your first work segment, you will find that failure comes sooner and sooner on each subsequent set – that’s okay. Take a breath and get right back into it, have a training partner help you through a few forced reps, or continue on using partial reps. The point is to continue moving throughout the set. If none of the aforementioned methods work, try lightening the load next time.

6
Techniques for Building Bigger Forearms and Calves

Load a barbell, or barbells, with your 12RM for wrist curls and extensions, being careful to select a weight for each that brings about muscle failure at 12 reps. After completing a set of 12 wrist curls, immediately flip your grip and start a set of wrist extensions. Repeat this sequence three more times, resting 60-90 seconds between each superset. On the fourth and final superset, once you can no longer complete a full rep of the wrist curl with good form, begin pumping through as many short, or partial reps as you can before switching to wrist extensions and repeating the process.

7
Getting Big Vs. Getting Strong

This is called Compensatory Acceleration Training (CAT). Lots of bodybuilders do this unknowingly when doing a set of 12 reps – the first 3-4 reps are explosive, while the next 8-9 reps have a little less steam. Whether they know it or not, they are getting beneficial adaptations from the dynamic method for strength gains in the first few reps. Your first rep is always your strongest – from that point on you are getting weaker – so exerting maximum force from the get-go can help you dynamically increase muscle tension.

8
20 Fittest Foods for Men

19) Olive Oil 119 calories per tbsp Eat 2 tbsp per day Olive oil is rich in good monounsaturated fat, making it an ideal food for heart health. In fact, studies show that replacing two tablespoons of saturated fat (found in butter and lard) with monounsaturated fat may reduce the risk of heart disease. But that's not the only reason to eat it. A study in the journal Nature reports that olive oil also has potent anti-inflammatory properties, meaning it can help reduce pain and swelling just like a dose of ibuprofen. In addition to cooking with olive oil and using it as a dressing for your salad, you can get even more in your diet by mixing a tablespoon or two into your daily protein shake.

9
The Skinny on Cleanses and Detox Diets

Putting it right up front, these trends are simply another way to leach money out of your wallet. While there may be some merit to simply avoiding some foods to clean out the bowels and other organs, you will, without fail, rob your body of vital nutrients, especially if done for a prolonged period of time. And for hard-training athletes who already have to fight to keep nutrient levels balanced, this is a dangerous and unnecessary step.

10
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.

11
7 Things Everyone Should Know About Low-Carb Diets

As a person who doesn’t eat but one or two meals a day to begin with, going very low carb had immediate amazing results but messed up my sleep. It started when I noticed in January I was always bloated and having stomach/intestinal pains, and hand and leg cramps. At the same time a friend wanted to lose some weight so we went on the Atkins diet and I also gave up milk. Within one week the bloating was gone, the pain was gone, the chronic sinus infection was gone, the chronic heartburn was gone, I lost 10 pounds very quickly. But within the next 7 months I had very bad brain fog and couldn’t sleep more than 3-4 hours a night and had no energy. I discovered paleo and started adding in a few things and finally the brain fog lifted. But, still no good sleep and kept losing unnecessary weight and still had the leg and hand cramps which I finally got rid of when I quit taking salt, potassium, calcium, and magnesium). I am still trying to figure out what I messed up (cortisol?) but did get some Valiums from my doctor this August and this has been a miracle for me getting sleep.

12
The Hercules Meal Plan

To become a god, Dwayne Johnson had to eat like one. The meal plan that got him Hercules strong.

13
Paul Feig to Direct New Ghostbusters with Funny Female Cast

If there’s anyone who can pull off a hilarious, female-led remake of anything, it’s Paul Feig. On Twitter, the Bridesmaids director confirmed he’s taking the helm for the Ghostbusters reboot and bringing Heat scribe Katie Dippold with him. Now the big question remains: who will be strapping on the infamous proton packs and busting up ghosts?

14
Supplement Spotlight: Fuel Up with These Pre-Workouts

Excess body fat isn’t good for much except this: It’s a great source of workout fuel. The key is to get your body to let go of this stored energy pre- and post-workout. These supps provide a two-for-one, helping fuel workouts with your own fat. • Raspberry Ketones Rising in popularity, raspberry ketones can increase metabolic rate and release fat from storage. • Capsicum Sometimes listed as capsaicin, this supplement from chili peppers helps drive up your metabolic rate so you naturally burn more calories. • Green Coffee Bean Extract This fat burner contains a higher concentration of chlorogenic acid than do roasted beans. This is the chemical that works with caffeine to release and burn body fat.

15
3 Explosive Truths About Plyos for Strength

When you jump, you accelerate out of and through the bottom part of the range of motion of a squat. This explosiveness helps build strength in the most challenging parts of a lift. For example, on a heavier squat, the hardest part is getting out of the bottom. Developing a powerful neuromuscular response of the body in that bottom position helps with strength. Strength and speed have different characteristics but they are generated by the same muscles and nerves. Similar results can be expected on the bench press from the inclusion of plyometric push-up variations.

16
FDX2 Build Burn Fat Build Muscle Vegan Style (Fitness)

The key to build muscle and burn fat is to hit that sweet spot of nourishing the muscles but not the fat cells. FDX2 is all about that!

17
The Well-Rounded Workout Routine

If you’ve been training for a while, your goal isn’t just to “get big” or “get lean” anymore. You’re at the point now where you’re noticing that some muscles just aren’t coming in like other ones, and you want to refine your physique by working on your weak points and emphasizing certain hard-gain areas. This is what muscle building is all about—isolating muscles to carve the shape and look you want out of your physique. This program maps out exactly how to bring up the body parts you think are lagging, while giving you a template to build overall muscle strength.

18
There's a Lot of Sodium In Your Sandwich, New Study Says

It seems the authors took a non-restrictive definition of sandwich, counting burgers and hot dogs along with paninis and wraps, which shows that a sandwich can be a curse but also a blessing. Pick the right ingredients and sandwiches can still be a healthy option.

19
Fighter Diet News

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

20
12 Signs You're Overtraining

As a Men’s Fitness reader, you take your workouts seriously. But, have you ever found yourself placing unreasonable demands on your body to the point of overtraining? Rest assured, if your commitment to gym time is in the neighborhood of about five hours per week, chances are you aren’t at risk of overtraining. However, if it’s greater than five hours per week and training is becoming a borderline addiction even at the expense of possibly doing harm, it’s probably time to reassess your goals. If you’re in this position, ideally you’ll have the assistance of a knowledgeable and experienced personal trainer who can quickly help you get your training back on track. Regardless, it’s crucial that you listen to your body and know the signs of overtraining. We’ve compiled a list of 12 common symptoms of overtraining.

21
Turbocharge Your Squat with Depth Jumps

During the test, 1RM squats were tested, either with no depth jumps, or with two, four, or six depth jumps, with four minutes of rest between the jumps and squat attempts. The subjects were tested on five different occasions, at least three days apart. The research concluded that two, four, or six depth jumps performed four minutes before a 1RM back squat increased the subsequent 1RM by 6.26, 6.09, and 6.8% respectively. The researches concluded that depth jumps could be very useful between squat sets to improve performance.

22
Fit in 15: Fat-Burning Tabata Circuit

And Tabata training—eight, 20-second segments of work followed by 10 seconds of rest—definitely qualifies as serious. This minimalist routine can be used whenever you are short on time or equipment (or both), or when you’re simply looking for a bodyweight-based shock to the system. And we promise—if you pour max intensity into each work segment, you will enjoy plenty of next-day soreness.

23 21 Early 2000s Workout Songs - Bodybuilding.com

The gym is for lifting iron and rocking out. Check out our list of 21 awesome songs guaranteed to give you a heart-pumping trip down memory lane.

24
Inside the Mind of One of the Top Gym Owners in the Country

A sought after expert for several of the country’s leading publications including a regular contributor to Men’s Health Magazine, Alwyn has co-authored five books in the “New Rules of Lifting” series and currently spends his time consulting on fitness training, training clients, training his staff at Results Fitness, speaking on the fitness lecture circuit, and coaching fitness trainers worldwide in their businesses. For the past 13 years, with his wife Rachel, Alwyn runs Results Fitness in Santa Clarita, California – which has been twice named One of America’s Top Gyms by Men’s Health Magazine, a gym which specializes in programs for real-world, busy people and prides itself on “changing the way fitness is done – period!”

25
Peaking the Biceps

Seven-time Mr. Olympia Arnold Schwarzenegger built some of the most impressive biceps of all time using this routine. He’d perform it three times a week, but you can do it once or twice, depending on your own training split. Along with the routine below, Arnold shared a tip for creating massive peaked bi's: "Concentration curls are the single best exercise for maximizing the biceps' peak."

26
The "If It Fits Your Macros" Conundrum

I never have been able to understand the debate between IIFYM and the clean eating camps. To me IIFYM is very simply a map to get you to your body composition goals, and that’s it. If you want to eat dirty and you stay within your macros you will get there. Is this optimal? Will it help make your overall health better? Probably not. But you could also use IIFYM and eat “clean”, organic, vegan, whatever and if you hit your macros you will probably come close to your composition goals. Is it healthier? Maybe, some choices are and some not, and there lies the choice. For instance, if the struggle is to loose weight, it would be better to go on that journey being able to eat the foods you love, and learn to control your macros, and attain that goal. At that time now that a healthy weight has been achieved you could look at the long term diet and health information and decide what course you believe, and you still have the same macro-nutrient needs and can apply your new found healthy belief to IIFYM. Great article!

27
The Better-Skin Diet

Skincare is clutch, but the key to a healthy complexion starts with what’s on your plate. The right foods can improve skin’s appearance, prevent wrinkles, and protect against sun damage.

28
Perfect Timing: The Best Watch for Every Occasion

The last time a timepiece was created for the sole purpose of watching the hours pass by, it cast a shadow from the sun. Today, the watch on your wrist is considered just as much a reflection of your personal style as the shoes on your feet or the tie around your neck. “They say something about who you are,” says Michael Gordon, a watch expert and the store director of Tourneau TimeMachine in New York City. To ensure time is always on your side, we asked Gordon to take us through his top picks in each category.

29
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.

30
Top 10 Energy-Boosting Foods and Drinks

It's not easy getting eight hours of sleep per night. For those of us who are overstressed and sleep-deprived, there’s a healthy way—10 actually—to boosts energy and fuels workouts without the pending sugar crash that comes along with energy drinks. Lisa Moskovitz, R.D., founder of The NY Nutrition Group, shares 10 top energy-boosting foods that are probably already in your kitchen. 5 Weird Things that Make You Bloated>>>

31
FD Fighter Diet Pyramid (Athlete)

Hey Pauline Nordin & Fighter Diet, i've attached some pictures for you...I have, gosh, many of your ebooks...the Fighter Diet cardio, pyramid, butt bible 2, badass vol.2, and Fighter Diet fdx2 build muscle burn fat book..  I have put on few pounds of muscle in such short time with that plan...and of course I freaking lift heavy as hell... i recently entered a powerlifting competition..and got first in my weight class... ohhhh the power of veggies, what can I say...lol.. I get sooo many compliments from all walks of life and the only thing I can thing of is how awesome that makes me feel, how awesome you are for sharing all this with us... ur the best, ur the shit and I'd like to call myself P Jr. If that's ok with ya...lol Anyways, i cannot stress how great all your stuff are! I

32
Upward Mobility

The muscle-up is a double-edged sword of an exercise. It’s incredibly effective at building upper-body strength but also, in the words of CrossFit founder Greg Glassman, “astonishingly difficult to perform...and virtually unknown.” Not to mention dangerous if done improperly. Despite its relative obscurity, the muscle-up is a seminal achievement for CrossFitters and can be realized only through stubborn insistence on proper technique. The two main factors: grip and transition. Follow our step-by-step guide to do muscle-ups correctly, then try the “Jason” WOD (below). Remember: Even with proper form, stringing together a bunch of reps still comes down to old-fashioned struggle.

33
Instant Muscle: Back and Core

Attach a single-grip handle to the pulley of a lat pulldown station and grasp it with one hand. Face away from the machine and kneel on the floor with your opposite leg forward. Keeping your torso upright, pull the handle down to your collarbone. Perform the one-arm lat pulldown in the middle of your back workout, or as an assistance exercise in your bench- or overhead-press workout. Aim for 3–5 sets of 8–15 reps with each arm.

34
Hyper Growth Lean Mass: Heavy Push

Build lean mass with our Hyper Growth Lean Mass program. The heavy push day.

35
Best for Boulder Shoulders

Everyone wants delts like Phil Heath, but if you don’t have the genetics to build boulder shoulders, we now have scientific proof showing which exercises are best for getting—and keeping—them.

36 Build Monster Shoulders With This Brutal Giant Set Finisher - Bodybuilding.com

Finish your shoulder routine with this giant set that will ignite your delts, deliver a monster pump, and send your muscle growth into high gear.

37
Behind the Scenes: Terry Crews' November 2014 Cover Shoot

Everyone here at Men's Fitness is pretty psyched to have Terry Crews-star of FOX's hit cop comedy Brooklyn Nine-Nine -on our November 2014 cover. But perhaps not more excited than the man himself. "I finally made it!" Terry says in this exclusive behind-the-scenes video. " Men's Fitness ...Terry Crews...it's the perfect combination!" So, what else can you learn about Terry from his cover shoot (other than how much of an absolute physical specimen the former NFL athlete-turned-actor is): The hardest-working guy in the biz shares insight into his work ethic, the importance of fitness in fashion, and what game-changing event became his life mantra.

38
Dumbbells Only Pump

The following workout will tax your entire upper body (chest, back, shoulders, biceps and triceps) in less than a half-hour. Because 30s are the only dumbbells you have, the order in which you do the exercises listed is crucial. Reason being, performing bent-over rows and dumbbell bench presses with such light weight won't suffice for most guys. However, if you do those movements after a series of other exercises, your upper-body muscles will be fatigued to the point that 30s are plenty heavy to get a good pump without having to do 50-100 reps per set.

39 Clearing the clutter: Does clean eating exist?

Nutrition misconceptions are becoming more prevalent in the fitness industry. The fitness industry is filled with coaches and “experts” making blanket statements, extreme generalizations, and using illogical reasoning to support nutrition and fitness claims.

40
Born Fitness Newsletter - Born Fitness

Magazines and fitness brands constantly go to me for information. So if you want to cut out the middle man and receive unfiltered information with no ads, then signup up below for my newsletter.

41
12 Ways to Build Muscle Faster

Follow these key training tips to accelerate your muscle gains.

42 Build Muscle And Strength With Pyramid Training! - Bodybuilding.com

LOVE pyramid. I use it all the time just by default. If the weight is too easy at 10-15 reps, up the weight and do another two sets. If I'm feeling fired up that day, I go for a fourth or fifth set with a "new" higher weight and go for 4 in my mind, but usually get to 6 reps the first time at a "new" weight. "New" weight days make me happy!!!! I have a lot of small past injuries, so reverse pyramid would be a bit scary. My mind would outdo my body. I gotta lift by feel day by day, and some days I can't go to failure at anything if I feel "tweaky" in those areas. Great article!

43
Gain Greater Mass with Drop Sets

The reason why drop sets work is that in any given set you are only recruiting a certain amount of muscle fibres. By then stripping the weight down and going lighter you recruit different muscle fibres, which should help the muscles achieve growth that couldn’t be achieved by sticking with the same weight.

44
The 2014 FLEX Bikini Model Search

Click HERE for more on the 2014 FLEX Bikini Model Search >>

45
18 Hours in the Life of a Competition BBQ Champion

The verdict: Christmas City BBQ scored third place in the brisket division, second in pork, and first place in deviled eggs, a subcategory. They’re pleased, Tom says, and will go on to barbecue another day. “It’s family, it’s competition, and it’s getting to travel,” says Stacie. But for me? I’m with Santa on this one. It’s all about the meat.

46
Fighter Diet Brownies

Directions: Chop the chocolate into a course chocolate flour. Mix all dry ingredients in a big bowl. Add egg, egg white and little water (add tiny amounts, little by little to make a thick mix). Mix well. Heat a ceramic pan to medium hot and coat it with a layer of coconut cooking spray. Poor the mix into the pan. Keep your eyes on it because here you need to play it by ear! As soon as it's almost firm all the way to the top, shut off the stove. Carefully use a big broad utensil to flip it over. If you're like me you will not make it and you end up with a chocolate calzone! However that's delicious because it means the inside will stay moist! Let it cool and serve it with Truvia or whipped coconut cream or whipped heavy cream.

47
http://i.instagram.com/p/t-iYN6CO6R/

48
STRONG Life 39: I Ain't Got Time To Be WEAK! - Zach Even-Esh

Zach's inspiration in training comes from the Golden Era of Bodybuilding & Days of Old School Strength. His mission is to help You kick ass & take names in Life AND Lifting without the hype, fancy fads or gimmicks. Zach's Commitment To Your Success Is Unmatched. He Knows What It's Like To Go From A Weakling To An Unstoppable BEAST In Charge Of His Life, Business & Destiny. Zach Made It Happen Through The Iron and Now it's Your Turn!

49
Sqor Sports

Sqor

50
STRONG Life Ep 38: Simple Strength, Dr. Ken & Jim Wendler - Zach Even-Esh

The other day I got an awesome text message from Jim Wendler. Jim’s text messages are awesome to the effect that you feel like you just read a new book even though it’s only a text.

51 http://i.instagram.com/p/t-70tBne0N/
52 Bi's Like Kai's
53 Artificial Sweeteners
54 Fitness 360: Ross Dickerson, WBFF European Fitness Model Champion - Bodybuilding.com
55 7 Things Coffee Does to Your Body
56 Intracellular Nutrition, Part 1
57 Ask Men's Fitness: How Can I Beat Razor Burn?
58 Putting In The SWEAT Equity VS Complainers - Zach Even-Esh
59 Three Reasons Your Ab Workouts Aren't Working
60 Building Muscle Density
61 Bench Tips: Making Benching Easy