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Who Do You Want to Be In Life?

Inspirational words from Arnold Schwarzenegger

The 3,6,9 Chest-Blasting Tri-Set

Give this advanced lifting technique a try for the ultimate pec pump!

#FreakMode: Alex Savva's 12-Week Fitness Plan

The FreakMode 12-week workout program will help you lose fat, build muscle, and learn the best ways to stay fit for life!

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The Complete 4-Week Beginner's Workout Program

In the fourth and final week of the program, you’ll train four days in a four-way split that hits each bodypart just once (except for calves and abs, which are each trained twice). Four-day splits are common among experienced lifters because they involve training fewer bodyparts (typically 2–3) per workout, which gives each muscle group ample attention and allows you to train with higher volume. As you’ll see, chest and triceps are paired up, as are back with biceps and quads with hamstrings, each a very common pairing among novice and advanced bodybuilders. Shoulders are trained more or less on their own, and you’ll alternate hitting calves and abs — which respond well to being trained multiple times per week — every other workout. No new exercises are introduced in Week 4 so that you can focus on intensity in your workouts instead of learning new movements.

Crowdfire - Grow, publish and analyze on Instagram and Twitter

Build a powerful, relevant network on Twitter and Instagram

Sagittarius Horoscope for Monday, October 19, 2015

Monday, October 19, 2015 - Although your optimism is a powerful motivational tool at times, your confidence can get in the way of your success today. If your healthy self-esteem is presently faltering, make a pact with yourself to intentionally travel to the depths of your subconscious. Decide what's most valuable and then return to the surface refreshed and ready to work for what you want. A treasure from the underworld contains magic and can be catalytic on your journey of self-transformation.

The Best Bodyweight Workout of All Time

HOW IT WORKS The circuit we’ve designed here doesn’t let up. When you train any squat variation, plus the pullup and the dip, you work nearly every muscle in your body, and your heart will race to supply them with blood and oxygen. Performing a decreasing number of reps—10 to 1—helps you keep the workout going despite being fatigued and builds the endurance that ultimately leads to being able to rattle off a high number of reps in one shot. In addition to getting you leaner, feel free to use this workout to  win bar bets about how many pullups you can do.

What Really Matters About Creatine

There’s one supplement second in popularity only to protein, called α-methyl guanidine-acetic acid.

60% vs. 40% Carb Restricted Diets for Bodybuilders...Which is Better?

60% vs. 40% Carb Restricted Diets for Bodybuilders...Which is Better?

6 Reasons Why You're Soft

Can’t ditch that flabby physique? Learn why you’re not as lean and ripped as you want to be.

5 Benefits of Sleeping Naked

If you and your lady are trying to have a baby, ditch the boxer briefs and don boxers instead during the day—and go nude when you hit the sack at night. For one year, researchers from the National Institute of Child Health and Development and Stanford University tracked 500 men who dictated their own sleep habits and choice of underwear. When they analyzed their sperm quality, the researchers found men who stuck with this boxer-to-commando underwear pattern had a 25 percent lower rate of damaged DNA in their sperm as opposed to men who wear tight underwear 24/7, according to the study, which was presented at the annual meeting of the American Society for Reproductive Medicine in Baltimore.

Training Twins: 5 Weightlifters With Classic Physiques

Much like how basketball stars study Michael Jordan, the current crop of fitness pros know the value of the past. Weight training is an individual endeavor, so it makes sense that pros would (literally) model their looks after legends with similar frames.

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7 Health Benefits of Dark Chocolate

The frequent consumption of small quantities of dark chocolate is linked to lower BMI, according to a study published in the Journal Internal Medicine. Chocolate consumption frequency (via a questionnaire) and BMI (weight divided by height in meters squared) were analyzed among 1,018 men and women aged 20 to 85. Mood, activity per 7-day period, fruit and vegetable intake and saturated fat intake were considered and factored into the researchers analysis as well. All in all, the correlation between chocolate consumption and low BMI upheld. The mean age of subjects was 57, of which 68 percent were male, with a BMI of 28 who ate dark chocolate two times per week and exercised about 3.5 times per week. 

15 Ways to Gain Lean Mass

There are tons of lean mass schemes out there for a reason, no one's body wants to stay lean . In fact, our bodies tend to like being heavier. It's much easier for our bodies to store fat than it is to build muscle. Being massive and lean is a tough task for your body to accomplish. It is going to take time and patience. These 15 tips will help keep the extra pounds off and help you add slabs of beef to your frame.

The College Muscle Gym Workout

The workout is designed for body recomposition—gaining muscle while losing fat. To do that, you must alternate muscle groups and work at a brisk pace, which raises levels of lactate in your body and, correspondingly, growth hormone, which promotes muscle gain and fat burning. Training the whole body in one session burns a lot of calories and allows you to work each muscle group more frequently throughout the week (we recommend three days).

The 12 Best Forgotten Exercises

While they don't get credit among the A-list exercises, these gems deserve being revisited.

The 5 Best Nighttime Supps

Although some obsessive-compulsive bodybuilders wake up in the middle of the night to eat and prevent this from occurring, a less extreme method is knowing what to take right before going to bed. Sleep on these five supplements—they will not only prevent muscle breakdown but also boost muscle growth while you slumber.

Best Pre-Workout Snacks for Morning Exercise

Before you hit the gym for an am workout, power up with one of these 8 high-energy foods.

25 Greatest Power Songs of All Time

First of all, there will be no apologies. Debate? Sure. We can debate all night. But, We’re sorry if you don’t like our picks? Never. This is our list of the 25 greatest songs of all time to get you scowling, growling and heaving iron. We surveyed former and current pro bodybuilders, we collected hundreds of staff picks, and then we made difficult choices - all so we could say without hesitation: Here are the best training songs. Ever. Songs that shoot a visceral rush through your veins. Songs that drive you outside for parking-lot lunges in the cold. Songs that have you screaming like a crazed beast as you make the squat rack your indentured servant. Find these songs. Listen to them. But most important: Play them loud. We've included it all - rock , rap , you name it. So, take a look.

11 Reasons Why You Can't Lose Your Back Fat

Everyone has their trouble areas. I often work with clients that have trouble shedding stubborn back fat . It can be frustrating, especially since you can’t spot reduce. The appearance of back fat most commonly results from a combination of several things including atrophy of the muscles of the back and excess body fat. Atrophy of the back muscles basically means that they have lost their strength and muscle tone. The main causes of muscle atrophy include poor nutrition and a lack of targeted exercise (resistance training). Poor nutrition and a lack of exercise are also related to excess body fat, the second contributor to back fat. The combination of both of these contribute to excess fat tissue accumulation around the back and promotes the appearance of back flab around your upper and lower back as well as around your sides. The flab around your lower back and sides greatly contribute to the appearance of 'muffin top'. The good news is, you can get rid of the excess fat. Rather than just focusing on calorie burning, you’re going to have to construct a focused plan that avoids these things.

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The Best Plant-Based Protein Bars for Total Health | Eat This Not That

Sound like something you’d like to try? Grab one of our suggested bars, below. They all have at least 10 grams of muscle-building protein and no more than 15 grams of sugar—which is truly a hard find when so many plant-based bars rely on fruit and nectar to make up their bulk and binding. And for those who are looking for the very best bar in all the land, we’ve gone ahead and ranked our picks from worst to best based on their sugar to protein ratio. Read on to discover which one is the very best for a flat belly:

10 Exercise Lessons Learned the Hard Way So You Don't Have To

Our team is always trying to think of ways to create helpful and inspiring content for a variety of different people. We like to think about the guy who’s never stepped foot in the gym, and provide basic, rudimentary material, while also speaking to our long-time reader who’s in the gym or working out three, four, or five+ days per week. A guaranteed no-fail: a lessons-learned piece. ( After recently coming off of a SLAP tear repair—a torn labrum in the shoulder—I’ve personally spent plenty of time pondering my 12+ years of heavy lifting, circuits, intervals, CrossFit, bodyboarding, and whatever else in between ). Here are the 10 lessons learned, so hopefully you won’t have to.

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Easy Gains for the Hard-Loser

The best diet plan for this body type.

The Best Single Kettlebell Workout

offers a distinct set of benefits from a pair. Your body will have to compensate for the imbalance by recruiting your core muscles more intensely, and working one side at a time will make for longer sets with a greater cardiovascular demand. Done as a circuit, the exercises that follow raise your heart rate even further, making this workout a great adjunct to a strict diet for fat loss.


Let's face it, ab training can be boring. The range of motion is short, many exercises are similar, and workouts frequently focus on high-rep, low-intensity sets. B-o-r-i-n-g. What’s more, if the area is sheathed with body fat (or clothes), no one is going to see the results, no matter how many crunches you do. For these reasons, abs are too often neglected—even by professional bodybuilders. We have a solution. In fact, we have 10. When at their peaks, each of the following physique legends—from those who first competed more than five decades ago to those who are still winning today—sported a superb set of rectus abs and obliques. This isn’t exactly an “all-time 10 best” list. A person or two here might surprise you. The following “middle men” were selected not only for their ab excellence but also for the diversity of their routines. Together, they provide 10 waist workout strategies. These range from marathons to sprints and encompass a wide spectrum of set and rep combinations, exercise choices, and workout frequencies. Get ready for some things old and some things new. These 10 legends prove there are many ab-solutions.

The 3-Circuit Fat Loss Workout

Circuit training is a great tool to use when time for working out is limited. In circuit training , resistance and aerobic training are combined into one workout to increase heart rate and keep it at a training level for the duration of the exercise session. The results are improved cardiovascular and muscular endurance along with functional strength and fat loss.

Less Is More

Training twice a week is more than enough for any bodypart, particularly biceps, which is a small muscle group. In fact, to my way of thinking, hitting biceps two times per week constitutes overtraining. If you truly fatigue a muscle during your workout, then it should require about a week to recuperate adequately before training it again. Still, I see so many guys training their biceps several times a week, with the same kind of work they put into their chest training, then they wonder why they’re constantly stuck at a plateau.

Rise of the Machines

For the average guy who is trying to put on some muscle the differences between free weights and machines have narrowed significantly. Nevertheless, free weights offer greater advantages for overall development of strength and muscle mass.

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HIIT 100s Diet: Carve Up Your Physique in 6 Weeks

Of course, training is just half the picture when it comes to getting lean. Much like your time drops each week, your carbs will too. This will work nicely to get you shredded. Each week in the training program you drop 10 seconds of rest. With the HIIT 100s diet , you drop carbs each week by .10 g per pound of body weight. You start the diet with 0.6 grams per pound of bodyweight in week 1 and end up at close to zero grams per pound in the final week.

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The Number One Fat Loss Workout

Pairing up exercises that work opposite muscle groups (so they don’t compete with one another for recovery) burns more calories than traditional training with straight sets. For example, doing multiple sets of a chest exercise paired with sets of a back exercise shuttles blood back and forth between the working muscles, making your heart work harder. Increased heart rate means more calories burned, and training multiple areas of the body at once also leads to shorter, more intense, and more efficient workouts. Science backs it up. A 2010 study in the Journal of Strength and Conditioning Research found that noncompeting supersets led to greater energy expenditure relative to training time and subjects burned calories at an accelerated rate.

The Perfect Penis According to 105 Women

New study had women rate eight "factors"—you'll be surprised where length falls on the list.

The Best Massages to Speed Recovery, Boost Immune Strength, and Relax

Massage can be a powerful tool for everything from recovering after a workout to boosting immunity—if you know what to ask for.

Close-Grip vs. Wide-Grip Upright Row

Researchers from Memphis University measured muscle activity of the front, middle, and rear deltoids, as well as the upper and middle traps during upright rows performed with a close grip (half of shoulder width), a shoulder-width grip, and a two-times wider-than-shoulder-width grip. With the two-times shoulder-width grip, the muscle activity of both the middle deltoid and even the rear deltoid increased by more than 20% compared with the close grip. Also, the wider grip increased muscle activity of the upper traps.

9 Foods That Will Kill Your Sex Drive

Has your sex drive gone M.I.A? What turns us off may very well start with what we’re eating — causing you to suffer from a low sex drive. As we age, the foods that we eat can have an impact on testosterone levels , which ultimately helps determine what’s going on below the belt. To ensure that your next romantic rendezvous won’t go soft, consider cleaning up your diet by tossing these foods to the wayside.

Why Am I Always Tired?

We went to Carl Bazil, M.D., professor of neurology and director of the Division of Epilepsy and Sleep at Columbia University Medical Center to find out what the heck is going on. “People always come to me wanting sleeping pills, but if you don’t change your daily lifestyle habits to get a good night’s sleep , then nothing will work,” he explains.

10 Unconventional Fitness Tools that Really Work

“The weighted jump rope is a great tool because it provides the perfect amount of resistance to challenge your lungs and muscles,” Hinds says. You can find a variety of styles, namely leather, beaded, or wire cable ropes that weigh about 1 to 2 pounds. The key is to use a weight that’s heavy enough to make your workout more demanding, but not too difficult where you lose your form. Jump forward and backwards (imitate running backwards) with the weighted jump rope to improve your speed, power, and conditioning—you’ll use completely different muscles and challenge your body, whipping it into fighting shape. 

Six Pack Ab Secrets Revealed

Spinal flexion moves such as situps neglect the effective midsection moves that require no motion at all—the old-school isometric exercises that require you to brace your abs and hold for time. Combine this crunch-free workout with a fat-loss nutrition plan to build a strong core and the rowing and climbing will jack up your metabolism, keeping you burning calories for hours post workout. These four moves are called core training; and that’s the secret to the coveted six pack.

The 7 Most Recognizable Bodies on Screen

Whether through Olympia-worthy biceps, washboard abs or general pec-tacular prowess, these stars staked their careers on unique physiques. In fact, we bet you'd recognize them without a face.

Big Ramy's Planet-Size Pipes

“We get the heavy lifting from pressing and pulling during chest and back workouts, “Alaqi tells the curious journalist. “So for arms, we don’t need to go as heavy and risk injury. We try to fill the arms with as much blood as we can.” That’s why you alternate biceps and triceps exercises. “I think this is better [than working biceps and triceps separately] because you fill the whole arm with blood,” Alaqi states. You tighten up your wrist straps, as a precautionary measure to fend off tendon strains. It’s time for work.

Train Less, Grow More: Get Huge With 4 Workouts A Week

Ready to hit the weights? Before you do, grab your headphones, crank up your best get-pumped mix, and prepare to tune out all distractions. You don't have time to swap sweat stories with gym rats or talk up someone at the front desk. When you're working out only a few times a week, you need to get down to business and focus every second on gaining mass. This program will help you get big with just four sessions, but only if you put in the work.

Jalapeno and Goat Cheese Omelet

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.)

1 Food 5 Ways: Coconut

Enjoy healthy, satisfying fat with these five easy-to-make dishes.

BSN N.O.-Xplode at

In 2004 BSN® changed the landscape of sports nutrition forever when we introduced the first complete pre-workout supplement, N.O.-XPLODE®. Now, featuring a more concentrated formula and advanced ingredient technology, N.O.-XPLODE® has been re-engineered to push you and your workout past previous limits. After talking to supplement users and hearing their feedback, we crafted a formula designed to help deliver explosive energy, enhanced endurance and maximum performance. We also took our work one step further and enhanced the taste, ensuring the new N.O.-XPLODE® delivers on the BSN® promise of great taste and superior mixability.

Simeon Panda's 5 Keys To A Great Arm Routine

Sure, your biceps and triceps are smaller body parts, and workouts typically include more single-joint exercises (targeting one muscle) rather than multijoint movements, which call upon more than one muscle group to complete. But it's a mistake to take a higher-rep approach and train your arms differently than you would, say, your chest or back. That means you want to train to failure, and choose a weight that causes you to reach failure within 8-12 reps.

Your Diet and Exercise Plan Is Not Working. Here's Why.

Here’s some health advice you won’t see mentioned anywhere: most fitness and diet tips are limited. They are the fuel to living a better life, but they are not the engine. In other words, good nutrition and an effective exercise plan help and are necessary, but ultimately they are both just pieces of the puzzle. And without...

Zach Even - Esh

Garage Gym Gladiators | Online Training w/ Zach Even - Esh

The 8 Best Exercises for Blood Flow Restriction Training

Steve Michalik, a former Mr. America, once remarked that he’d eat grease from a crankcase if it would help him build muscle. We’d never ask you to go that far, but to take your gains to the next level, you have to be willing to try approaches that are unconventional, counterintuitive, and risk making you look funny in the gym. To that end, we propose you give blood flow restriction (BFR) training a shot. It entails tightly wrapping your limbs to reduce their blood supply while repping out with light weights. Sound scary? At least we’re not asking you to eat grease from a crankcase. (And, by the way, BFR is safe and works like a charm.)

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51 7 Ways You Think You're Being Healthy When You're Really Not
52 The 7 BEST Exercises to OWN Your Training • Zach Even-Esh
53 Woman With Four Fingers And No Legs Competes In Bodybuilding Competition
54 Guest Posting at the 2015 Natural Ironman in Washington
55 Muscle & Fitness on Twitter
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