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What it's like to Become Unstoppable - Juggernaut Training Systems

After being introduced to the entire Juggernaut family, BUS3 began with a talk on the five pillars of raw powerlifting success by Juggernaut figureheads Chad Wesley Smith and Brandon Lilly – They spoke on core issues: from the importance of training specificity to the necessity of redefining your expectations. We were also encouraged, among other things to have some perspective. While lifting weights may, in part, define you as a person it does not make you a bad ass. Life will throw things at you that will challenge you in ways a barbell never can so appreciate that the few hours a week you have in the gym are a luxury and make the best of it. It was a valuable life lesson from guys who have triumphed through adversity to reach the pinnacle of the sport, and a refreshing reminder that even at the very top of the food chain success is rarely, if ever, an accident.

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Get Complete with the Front Squat

You may also notice that your wrists are sore from supporting the barbell in the “rack position,” which finds you resting the bar on your front deltoids, with your elbows up. In this position, a lot of guys put only their fingertips on the bar for added balance, but it still requires a good degree of wrist flexibility. These aches and pains are normal, so don’t be alarmed by the soreness you experience the first few times you do the 5x3 front squat workout with very heavy weight.

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Eating For Exercise: The 5 Worst Ways to Fuel Up Pre-Workout

“Putting the wrong things in your tank before you exercise can leave you lethargic, crash your system, or cause wicked cramps,” says Jim White, R.D., a spokesperson for the Academy of Nutrition and Dietetics. “And going on empty can do the same.”

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The Best Swiss Ball Ab Workout

The Swiss ball gives some distinct advantages over other pieces of equipment or bodyweight  alone. It can extend the range of motion on the crunch, activating more ab muscle. It can also create instability, which forces your abs to contract harder to brace your body, and even serve as a source of resistance itself—like a weight—if you lift it. (Don’t think it’s heavy enough to give you a good workout? Try the V-up and pass on the next page and then tell us.)

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7 Superfoods to Boost Immunity

Flu season is coming at us fast. Don’t lie, whenever someone sneezes close enough to you that you feel a breeze, you wince and wonder how long it will be until you catch the bug. But we’re here to help. “Immune system soldiers need good, consistent nourishment,” says Jennifer McDaniel, R.D.N., a food and nutrition expert. Here are seven essential foods that you should fill your plate with during cooler-weather months to help your immune system work at its optimum level.

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Aleksandr Karelin’s Amazing Work Ethic

But it’s not just the fact that this guy won enough metal to armor-plate a T-80 Battle Tank that makes him harder than an Adamantium boner – it’s the way he completely fucking annihilated everyone in his path without mercy in a one-man quest to take every poor chump stupid enough to stare across the ring at him and pound him into a crimson smear on the mat. For instance, Karelin is famous for a move known as the “Karelin Lift”. Basically, the way this works is that Alexander Karelin would kick the shit out of people so hard that their first reaction was to curl up in the fetal position on the mat, clutching their imploded ribcages and sobbing uncontrollably in the desperate hope that giving this guy the deadweight would prevent him from hurling them out of the ring like a live grenade, and then Karelin would respond to this nonsense by grabbing this 300-pound man, prying him up off the mat, hoisting him above his head, and then viciously slamming the guy back down again. That’s right, folks, this guy invented a fucking suplex, and then used it routinely in real-life, non-WWE situations to hurl grown-ass men around like they were giant spandex-clad stuffed animals.

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Video Series: Top Secret Arm Arsenal

In this 8-PART VIDEO series, Dr. Jim Stoppani shares a series of innovative arm exercises that are sure to freshen up your workouts with a boost of intensity. While the Doc discusses proper technique, IFBB Pro Mark Alvisi demonstrates the moves.  Here they are - let's grow...

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Ask Men's Fitness: Is Cracking Your Knuckles Really That Terrible For You?

Ask Men's Fitness: Is Cracking Your Knuckles Really That Terrible For You?

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12 revelations from 'The Wire' reunion at PaleyFest

Because they never knew if they were renewed for another season, all the actors would come out as each one wrapped for the season.  They were, as they described it, a family, and it was a unique and different experience on "The Wire" from anything else they have done.  Even when folks didn't have scenes together, or weren't on the show at the same time, they still felt like family (and do to this day).  Once, when one actor stopped learning their lines and wasn't prepared, the other actors actually had an intervention with the actor (whom they wouldn't even name tonight) to set them straight.  Noble thought she was going to have to do something about the actor, but the group policed themselves. 

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CREA-WONDER!

The effects of oral creatine (Cr) supplementation on muscle contractile performance and metabolism of skeletal muscle recently have become an area of major interest in exercise physiology. Creatine not only increases workout performance but also has recently been shown to increase muscle hypertrophy through activation of satellite cell activity and increasing mRNA IGF-1 activity. Another added benefit of creatine is that it may also reduce post-exercise inflammation and muscle damage. The term “repeated bout effect” is used to refer to the ameliorative effect of a previous resistance-training bout on the muscle damage (usually measured by creatine kinase leakage from the muscle) on a second workout. Researchers from Brazil have now shown that creatine can amplify the protective effect of previous workouts. They therefore recruited 18 healthy young male subjects and randomly assigned the subjects into either creatine or placebo groups. Subjects performed two resistance-training sessions, each protocol involving four sets of barbell biceps curls to concentric failure using 75% of 1RM, with three minutes of rest between sets and a controlled cadence of four seconds per rep (two seconds concentric and two seconds eccentric).

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In the Crosshairs: Brachioradialis

Lagging forearm muscles are a common weakness. It’s often difficult to find the time to work in forearms, so most guys forego the forearm training in hopes that all the back and biceps work will stimulate enough growth. Yet, even if you do throw in some forearm work, you may not be doing it properly. The brachioradialis is the large major muscle on the top of your forearm. To hit it properly, you should be doing reverse-grip curls. But to make sure you place less stress on the brachialis (upper-arm muscle deep to the biceps) and more on the brachioradialis, you want to be sure to do reverse-grip barbell curls with a thumbless grip.

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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.

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Row to Grow

At the other extreme, there were two young college-age kids next to us doing chin-ups. On an exercise that most people avoid as much as deep squats, we put our time into chins and do at least five working sets each before progressing to any other movement. I have to say, these two young guys must’ve done at least that many. In fact it was so many sets, they were clearly burning out on the movement as they provided assistance to each other to force even more reps. After that, they headed to the wide-grip lat pulldown, where they completed a series of sets both in front and behind the neck. Unlike their rowing counterparts, these guys were all about pulldown work and no rows, and it showed. While they’d actually built some lat width, they both lacked any back depth or detail.

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Fit Girls We Love on Instagram

Instagram is great for all sorts of things: sharing fitness motivation, inspiration, tips and videos. And occasionally we happen to stumble across some eye-candy in the process. And there's nothing wrong with that. Hard work in the gym should be both flaunted and celebrated. So today, we're going to celebrate the women who motivate us all to live a healthier lifestyle and look pretty damn good while doing it. 

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Are You Her Back-Up Plan?

Men are usually the ones to get a bad rap when it comes to infidelity. But a new survey of 1,000 British women reveals some startling stats. Half of all women have a fallback partner picked out should their current relationship fall to the wayside. Are you listening? Fifty percent. Married men: this can happen to you. Single guys: could you be the back-up man?

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What The Hell Are FODMAPS?

FODMAP is an acronym referring to fermantable oligosaccharides, disachharides, monosaccharides, and polyols. In short, they're foods containing sugars, starches, and fibers that some people cannot fully digest and absorb. But FODMAPS aren't just found in grain-based foods such as wheat, barley, and rye—the main culprits when it comes to gluten sensitivity and celiac disease. FODMAPS are also in foods like mushrooms, stone fruits (peaches, plums, cherries), garlic, and  onions . “FODMAPS are like fast food for gut bacteria,” says Kate Scarlata, R.D., an expert on the FODMAP diet and author of The Complete Idiot’s Guide to Eating Well with IBS. “ FODMAPs also pull water into the intestine, which can lead to cramping and/or diarrhea.”

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Your Nutrition Problems Solved

Taking zinc and magnesium supplements is one way to be sure you’re getting your fair share of two minerals that are critical for normal testosterone production and response. However, both minerals are often not absorbed efficiently, especially when taken with calcium. One way to ensure that you are absorbing the maximum of both minerals is to take a supplement such as ZMA (zinc and magnesium aspartate, plus vitamin B6). Research also supports the notion that this supplement boosts testosterone levels in athletes.

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Whey Better Chocolate Avocado Pudding

This ultra simple recipe combines the healthy fats in avocado with whey protein to make a nutritional powerhouse.

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Meet the Women of 'The Ultimate Fighter 20'

One of these badass girls of 'TUF 20' will be crowned the next strawweight champion. Who are you rooting for?

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4 Ways to Stay Fit in Your 30s

We all will endure the process of getting older. As we age, we lose muscle mass and bone density due to declining levels of key hormones and the outright cruelty of Father Time. But you don’t have to end up losing muscle and moving like an old man. The key to aging like one of the Expendables is to take care of your body now. You will not be able to recover as fast as you once did in your twenties but that does not mean you can’t feel and look awesome.

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Super Sexy Carmen Electra

No, you’re not dreaming. Carmen Electra still looks this good. She’s the girl next door—if you live on a hot block. But what do we really know about the queen of seduction—other than that she’s potentially dangerous to your relationship and oozing sex appeal ? She’s a timeless triple threat with her killer body, alluring voice, and searing-hot dance moves. Don’t say we didn’t warn you: She’s still way too hot to handle: