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FLEX FILES | 2014 Korea Grand Prix Finals and Meet The Fans

FLEX FILES exclusive behind the scenes at 2014 Korea Grand Prix finals and unique meet the fans experience where I pose down with a fan and much more. ©2014 ...

Building THE Gladiator, Rosa / Underground Strength Gym

http://UndergroundStrength.TV - Underground Strength Insider Newsletter Sign Up & FREE Training Course UNDERGROUND STRENGTH & MUSCLE SHOP FROM ZACH: Start HE...

Ronnie Coleman at the Arnold Classic 2001- Rare Footage Part 1

Subscribe for my weekly videos! Buy Now: Check out this rare footage I found on some old VHS ta...

The Juggernaut Football Method Overview by Chad Wesley

Chad Wesley Smith lecturing in Plano, TX on all aspects of his football training strategies for skill, strength, speed and energy system development from Day...

Garage Gym NO Excuses (Tire Sled) - Subscribe for FREE Bodyweight Muscle Manifesto (Special Report) UNDERGROUND STRENGTH & MUSCLE SHOP FROM ZACH: Start HERE...

Mental Muscle 3: Investing Intrinsically It's You vs. You. COO of De Novo Nutrition gives us his insights on allocating energy into bettering yourself with what you're...

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Flex Lewis in Korea, Part 1

To read Flex Lewis's blog about his experience at the 2014 Korea Grand Prix, click HERE.

The Juggernaut Football Method - Juggernaut Training Systems

Football is a demanding sport, for both athletes and coaches.  For an athlete to succeed, he needs to be strong, fast, quick, conditioned, durable, and mentally tough.  On top of that, each position has different physical demands.  Designing a training plan for football is no easy task.  Watch this video to learn how you can start making steps in the right direction:

Sagittarius Horoscope for Wednesday, October 15, 2014

Wednesday, October 15, 2014 - Once you Centaurs decide what you want, it's not easy for anyone else to change your mind. Nevertheless, you can still talk yourself into liking nearly anything today. You are being pulled along by a tide that is greater than you. You may find yourself spellbound by something or someone only to realize within a few days that you were captivated by a figment of your own imagination. Seeing the trap in advance might be all you need to avoid getting hooked.


Fighter Diet is proud to offer superlative excellence in customer service and support to our global customer base. Our product lines are perpetually expanding and we welcome your inquiries for improvement. We value your loyalty and thank you for your continued support.

Bench Press Seminar 7: Hand Spacing

The wider the grip, the less distance you have to push the bar to complete a bench press. This is why many competitive lifters pick a wide grip for the bench press. But lately, some lifters, including the greatest bench presser of all-time, my client Jeremy Hoornstra, have had greater success with a narrower grip. Lifters that espouse narrow grips say this feels better on their shoulders and gives them better drive off the chest.

5 Moves for Bigger, Stronger Calves

Machine training is great for calf work because it allows you to isolate the muscle and train it as hard and heavy as you want, but what about adding a little athleticism to the mix? If you’re bored with banging out set after set of machine raises, there are myriad other ways to give your calves their due, most of which offer exponentially more benefit than standard gym exercises in terms of improving your overall athletic ability and mobility while adding all the mass and definition you want. Read on to see the moves.

Ultimate 3-Day Mass Building Routine

Gaining size isn’t as easy as it sounds. Your body is built to survive, not to look like an Olympia competitor, so putting on – and holding on – to muscle mass is a complicated, multilayered affair that can vary from person to person. But one thing everyone can do to maximize your ability to add new muscle is to select the right exercises – the type that will break down muscle tissue and trigger the hormonal responses that send your body into anabolic overdrive.

8 Croton Watches | Giveaway

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Master the Three Most Important Lifts

Whether you want to pack on muscle, burn fat , or just fend off the decrepitude that comes with aging, the list of exercises that will help you make the most progress in the least time is surprisingly short. When done properly, the good-old squat, bench press, and deadlift each draw on miles of muscle fibers, toughen up bones and tendons, and light a raging fire under your metabolism.  To master these three all important lifts, follow these steps—and watch your fitness goals fall into place.

Leg Exhausting Routine for Building Bigger Wheels

Some people actually look forward to leg day, but for most it’s last on their list of training priorities, which explains why many men have large, strong upper bodies supported by pencil-thin legs. If you find yourself wearing pants at the gym more often than shorts, the following workout will give you some newfound confidence just in time for the beach this summer. If you don’t train your trunks, you can’t expect them to grow. And if you don’t train them hard – simply going through the motions won’t cut it – it will take much longer to see results, if you ever see them at all. In other words, it’s time to buckle down below the belt.

5 Muscle-Building Breakfasts

How many times have you heard that breakfast is the most important meal of the day? Not to sound like a broken record, but it is. What you eat in the morning sets your energy levels for the day, revs up your metabolism, and fuels muscle growth. So, what are your best options for the a.m. hours? With the help of model-turned-chef Candice Kumai , author of Cook Yourself Sexy , we’ve come up with five delicious, protein-packed breakfasts to feed those pythons.

Get Explosive with the Hang Clean

No training program is complete if it doesn’t include a healthy dose of explosiveness. It doesn’t matter what the goal is: If it’s building mass, power training recruits fast-twitch muscle fibers (the ones that grow the biggest) to a greater extent than slow-twitch fibers. For strength, being able to move weight faster will allow you to lift more weight immediately. If the goal is fat burning, explosive exercises ramp up the metabolism and keep it elevated long after your workout is over. If you’re an athlete, power moves will directly help your play on the field. In other words, make sure you train explosively on a regular basis. Feel free to start with this exercise: the hang clean.

4 Moves for Ripped Lower Abs

The collection of movements below accomplishes this quite nicely, starting with two movements that target your lower abs, followed by some oblique work, and a core-stabilization finisher. And since it’s impossible to train one portion of the rectus abdominis—your six-pack muscles—apart from another, your upper abs will get plenty of work, too, in this routine.

14 5 Keys To Doing High-Intensity Intervals The Right Way -

samerym - Technically (as per American Heart Association) the Heart Rate has to stay between 50%-85% for a exercise to qualify as cardio. That is because studies have shown that training in that range improves cardiac health and improves longevity. HIIT is great for fat loss but it doesn't improve cardiac health to that extent (because the training occurs both in anaerobic and aerobic zone). This is because even at maximum capacity, heart derives more than 90% of its energy from oxidative mechanisms. For this reason, yes technically it doesn't qualify as cardio. HIIT also has not been shown to increase lifespan. I am not saying it doesn't, research just has not proven it yet, because these studies take a really long time. Anyways these days many terms are used interchangeably. I guess calling HIIT as cardio is also OK.


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Fighter Diet News

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

The Psychology of Injury

If you train hard for long enough, injuries happen . Muscles get strained, connective tissue tears, accidents leave you bruised or broken. In most cases, these unfortunate events are short-lived and we are usually back to pushing iron in a few weeks. But when we are not able to train at the level to which we are accustomed, other sinister ailments can become manifest. We become edgy and unpleasant around others. Our motivation in other areas takes a hit. Dietary discipline gives way to “eating feelings.” Tendons and ligaments are easy. Our spirit – not to mention our ego – sometimes takes longer to mend. And how we mentally and emotionally manage the stress caused by injury can directly affect our recovery time.

Add Sandbag Training to Your Workout

What specifically do you do with sandbells? Just about everything. We do farmer’s walks, rotational twists or throws. We’ll do chest passes, which is the same as the basketball chest pass. Overhead throws, where you have the weight extended overhead and you take a step forward, squeeze through the abs, and then torque your upper body and throw. But probably our best move is the slam. It’s something I don’t think a lot of people are doing. You extend the sandbell overhead with both hands in a triple extension - meaning everything is extended up as high as you can go. Then you squeeze your abs as tight as you can and then very forcefully throw the sandbell to the ground as if you’re trying to throw it through the ground. It’s a very violent motion in which your body works like a whip. It really works your core.

5 Exercises to Build a Better Body for Cycling

Perform these favorite gym moves from world-class pro cyclists to jump start your season and get in kickass cycling shape.

I Am Not a Weight Lifter

It’s equally impossible to nail him down on a general chest workout, since the exercises, the order in which they’re performed, and the number of reps and sets is constantly changing. Maybe he can tell you what he did in his last chest workout; there aren’t a lot of straight answers with Greene. Most of the explanation is going to be about his mental state and how he hopes other weight trainers are thinking and little to none of the usual nuts-and-bolts, three-sets-of-10 palaver.

Price of the Platform

This made me wounder how many others are in the same boat and is it the mentality of the lifter or the demands of the sport? I first started by speaking to lifters who had ten years of lifting at an elite level and while some had regrets most didn’t. The first thing I noticed is very few elite lifters even make it 10 years. Most of the “hardcore internet voices” who do have elite totals very likely have not or will not stay at that level past five years. FAR less make it 10 years. I expanded my calls to those between 13-15 years and found some who said they would change some things if they could go back but not very many. Because of this I went to 20 years and this was very very very hard to find those who fit this group. Oh, I also wanted them to still be training in some form or another. I was able to compile a list of 15 and from them expanded to 23 (they knew people I didn’t know). When I spoke to them, ALL of them had some regrets and things they would change. I feel this is a very important aspect to keep in mind. They all said they ignored the advice they would offer today but were hoping their stories might make those today think twice about some of the stuff they do.

10 Awful Nutrition Myths Perpetuated by the Media.

The relationship between carbohydrates and insulin is a breeding ground for nutrition myths. Insulin was one of the very first hormones to be discovered, and it was also the first hormone to be investigated in the context of sensitivity. Early evidence led people to believe that an increased carbohydrate intake could cause insulin insensitivity. This is moreso true for diabetic and insulin resistant people (usually obese individuals) overeating carbohydrates, but the myth persists.

Live Life Lean by Fighter Diet

Pauline, born in Sweden, currently resides in Los Angeles. Her career as a trainer caught the attention of the producers for the Nordic version of “Biggest Loser.” She was the trainer, diet coach, and the leader for the Swedish team, leading her team and country to victory in 2006’s Biggest Loser. Pauline moved to America to pursue her dreams. Pauline authored Fighter Diet, an e-book which presented a gutsy FAT loss system that brought her fans and attention in the United States. She has appeared in features and covers of American fitness magazines, which highlights her tough but effective no-nonsense style. Pauline is also the star of “The Butt Bible” by NBC/Universal - a workout video complete with a fitness system that helps beat any backside into shape.

Vitamix - Born Fitness

At Born Fitness we believe in Random Acts of Kindness. Each month we will giveaway a product that can improve both your overall health and fitness. We also giveaway a free “Born Approved” product or service each week to the Born Fitness Newsletter. All you need to do is signup below.

Jalapeno and Goat Cheese Omelet - Born Fitness

If you search “Adam Bornstein” in Google, one of the top suggested searches is “eggs.” For most humans that might seem odd. But considering that I’m known for my love of all things scrambles, omelets, and benedict, it should really come as no surprise. After all, I’m the same guy who once ate 3 eggs every day for 3 months all in the name of science. (The aptly titled, “ Eggsperiment. “) Truth be told, I have my own egg recipe book, which includes everything from the simple Born Scramble, to complex dishes. This meal is a favorite because it’s simple but also has a unique taste. Combining delicious eggs with cheese and a little spice delivers a recipe that will certainly satisfy. (Note: The smoked salmon is an optional addition, but is pretty awesome as it adds a little bit of saltiness.)

How To Master the Circus DB

Once you perfect the technique, it’s like riding a bicycle; it can be held off on until you have a contest coming up again. I think that there is merit to learning to press the DB with both hands, however, when the show comes around you should know ahead of time what you will be doing. I find that for me this event is more conditioning than anything and that my shoulders don’t fatigue from pressing the bell. For this reason, I choose to stick with one hand for the entire duration. This helps me to get into a nice rhythm and cadence and I don’t feel rushed or flustered trying to switch hands. If you feel that you benefit from switching hands because your shoulders tire out, then you need to practice it that way. Just as always with your event work, practice how you plan to perform.

The One Hour a Week Workout

“There aren’t enough hours in a day.” Certainly sounds like a valid reason for why you're not meeting your fitness goals. You’ve got to be up at 6 AM, whip together breakfast, get out the door by 7, and stay on the grind until the end of business. Perhaps you have a project that keeps you late or other obligations that pull you away from your routine , and dedicating an hour for three to five days a week to gym sessions just isn’t mathematically possible. But it's all about priorities. And if yours include maintaining a functioning body, you just ran out of excuses. Deduct all of the times you refresh your Twitter feed and small talk, and you've got time enough for this workout. All you need is 20 minutes a day, three days a week.

Charles & Fighter Diet Men's Guide

Currently down 117 pounds. Been at it for 5 years now. Just signed up for my first ever ironman triathlon, and still going strong.

Menacing Chest

Simple enough, no need for any long-winded intros. So let’s jump right in. This is what I believe about chest training.

5 Ways to Cook with Nut Butter

The benefits of nut butter are no secret. Nuts fuel your body with healthy fats and are a natural source of protein; both contribute to a lean, healthy body. But if you throw a scoop of peanut butter in your smoothie or on top of your morning oatmeal and call it a day, you could be missing out on a super versatile cooking ingredient. You're also missing out on all the peanut butter alternatives that exist—from almond to cashew to walnut butter--and their unique health benefits. To get you out of your nut butter rut, private celebrity chef Ariane Resnick has shared five recipes that use NuttZo, an organic, gourmet seven nut and seed butter. We know a good PB&J takes you back to childhood, but try these grown-up dishes on for size.

Hulking Biceps

For example, let'’s say I a’m doing barbell curls, which is usually my first biceps exercise. I'’ll start with a light weight and do 10 quick reps (still using good form) just to get the biceps warmed up. My next set will again be 10 reps, with a weight that gets difficult to lift on the seventh or eighth rep. For my third set, I'’ll add another 20 pounds and shoot for eight reps. Then, for my final set, I'’ll add another 20 pounds and go for eight again. I struggle to get eight on the third set, so when the fourth set comes around, it'’s a real test of will, after having increased the weight, to try to equal the same number of reps.

Wicked Halloween Training Exercises

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5 Core Construction Fixes

You will notice that some of the people with the strongest core muscles don’t even do any core work. That is because they are focusing on multi-joint lifts (working more than one muscle group at a time) instead of single joint lifts (one muscle group at a time, such as biceps curl). When it comes to multi-joint moves, you have plenty to choose from: deadlifts, squat variations, lunges, kettlebell exercises, rows, medicine ball throws, Olympic lifts and powerlifts all stimulate a lot of muscle at one time. The core has no choice but to work hard to stabilize the spine as you perform these types of exercises. Certain machines allow you to work multiple muscle groups at once but they don’t have the kind of core demand that you’re looking for because of the fixed range of motion, meaning that less contribution is required of your core musculature. So instead of doing so many, triceps pushdowns, cardio and machine moves, stick to the basics.

Zach Even-Esh: Strongcast

In this episode of The STRONG Life Podcast I share some BIG lessons on money, your finances and lifestyle. I've seen countless people driving 40, 50 and $60,000 cars and they complain about having no money, being depressed or needing a discount on a...


That’s why we’ve put together this quick and easy guide to workout nutrition—it’s the perfect tool for making sure your hard work doesn’t go to waste.

Nutrex Hibern8 at

With the wide-spread use of energy drinks, fat burners and pre-workout supplements, stress at work and at home, deep quality sleep can be very hard to come by. HIBERN8™ is a powerful sleep formula that helps you easily fall and stay asleep. It promotes deep and restful sleep that supports nighttime recovery of mind and muscles. Waking up refreshed in the morning increases mood, productivity and is essential for achieving optimum physical strength and appearance.

Inside Man: The Runner

Running is so simple. All you really need is a good pair of shoes, a healthy set of legs, and maybe a slight penchant for punishment. So how much more can you innovate in an activity we’ve done for the entire duration of our existence?  A lot, according to Mikal Peveto, Adidas’ global director of running innovation. That’s partly because while we’ve been running to survive for thousands of years, we’ve only started to run for fun on a massive scale in the past half-century. We no longer need to run for survival (survival here being a predator in hot pursuit, not the laundry list of health benefits that go along with running). So we spoke with Peveto about how he is helping to design products that will make us want to run.

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

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

Whey Better: Protein-Enhanced Meals

Whey protein powder's unwavering popularity stems from the raft of research showing that it has what it takes to help you build muscle fast. Its anabolicpowers dreive from its abundance of BCAAs, which are effective at stimulating muscle growth and can even bolster the immune system. So when something is so useful, why limit it to shakes? You shouldn't. These recipes for both sweet and savory dishes will make whey work even harder—and better—for you.

40 Arm Workouts For Men: 5 Biceps Blasts -

The exercise of choice to build your biceps is called the curl, but there are many variations that hit the three major components of the biceps muscle group: the long head, the short head, and the brachialis. It's not just the actual movements that make these five biceps routines unique. By manipulating volume and rep targets, and adding post-failure techniques, you can take a beginner's workout and make it a major-mass builder, or even increase the speed of your workout for a leaning-out phase.

Jason Huh and Lamar Byrd Jr. Train Legs

Jason Huh trains Lamar Byrd Jr. in preparation for an upcoming show.

Arnold Schwarzenegger: Spot-On Training

In my many years of training with and observing countless bodybuilders, it became clear that even the best athletes have weaknesses in their physiques. Some had small arms, others were lacking in the lower body, and I used to have rather underdeveloped calves. But the great thing about bodybuilding is that you have the power to focus on a weakness and make it a strength. Here are a few common physique weaknesses, along with effective ways to fix them.

Back to Basics: 11 Ways to Build Your Best Cardio Workout

The importance and benefits of doing cardio are clear and in our faces everyday, but unfortunately many people don't know what constitutes as effective cardio. Gone is the day that you could run around town for a couple of miles and “be healthy” or look “fit”. Today’s “fit” man needs to be strong, fast, and athletic. An hour on the elliptical, a walk on a super inclined treadmill, or a 10-mile jog in your neighborhood will not help you attain these qualities. A successful cardio routine involves some key elements that are not in most programs.

Big, Strong Arms

that as the world’s Strongest man, I really don’t want to have shapeless arms that don’t impress!

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.

Together Again

There’s no denying the fact that your biceps get hammered when you train your back. In fact, it’s highly possible that most of your biceps growth over the years has come from heavy back exercises like rows and chins. No matter how much your 25-pound dumbbell curls make your biceps burn, doing 275-pound bent rows will hit them much harder. If you go full beast mode during your back session, then train your arms a day or two later, your biceps are going full blast without enough rest.

47 Ask the Supp Guru: ''What Is The Best Ratio Of BCAAs?'' -

Some products even suggest you should forego the other two BCAAs and just take leucine. That is a big mistake. To back it up, one study pitted leucine by itself against all three BCAAs in a 2:1:1 ratio. Scientists from Baylor University gave college-aged men either a leucine supplement, a 2:1:1 BCAA supplement, or a placebo before and after a leg workout. They discovered that while leucine increased MPS after the workout better than the placebo did, the BCAAs increased protein synthesis even better than leucine and the placebo. That's one reason for sticking with a 2:1:1 ratio (or something close to it) when supplementing with BCAAs.

PharmaFreak TEST FREAK at

Yes! Each serving of TEST FREAK provides the clinically-surmised dosage of two key ingredients that help control DHT, and also supplies a powerful combination of 3 ingredients that may help support a healthy estrogen to testosterone balance, and are exclusive to its formula. *

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.

The Fiber Question

of 10.3%. The low-rep group saw an increase of 12.4% in

51 Sqor Sports
52 6 Ways to Not Ruin Your First Marathon
53 Guest Poser: 4X Mr. Olympia Phil Heath
54 Lisa Mom of SIX & Fighter Diet
55 RSP Nutrition DyNO at
56 A Real Bandit Marathoner
57 7 Reasons You Need HIIT
59 Optimum Nutrition Opti-Men at
60 McDonald's Asks Itself, "Is McDonald's Beef Real?"
61 6 Things You Should Do After Every Workout
62 The Ultimate Pallof Press Guide -
63 Smokin' Hot Fans at New York Comic Con
64 Explosive Muscle Growth
65 Sports Injuries: The 8 Most Common Injuries
66 Essentials: All a Guy Needs to Buy an Engagement Ring
67 FD Bak 2 The Roots (Athlete)
68 Korea Grand Prix: Part 2 | Flex Lewis