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Top News
1
Flex Lewis's Top 10 Training Principles

Flex is doing it his way. The Welsh Dragon and his nutritionist/trainer Neil Hill have fresh ideas about working out. From rep ranges to rest to exercise selection, the 212 champ doesn’t do things the same old way, because he doesn’t want to achieve the same old results. No, he’s striving for the ultimate. Rep after rep, set after set, Flex Lewis is reaching for his place in history. Three is the magic number, but 10 is the number of components that make his training unique.

2
Sagittarius Horoscope for Friday, October 24, 2014

Saturday, October 25, 2014 - You are a natural-born traveler yet responsibilities are stacking up today, prohibiting your free movement. If you do end up taking a trip now, it will likely be for business, not pleasure. Nevertheless, you still may want to go somewhere special, so expand your intellectual sphere by researching a new and different destination. Don't wait for fate to decide your future; stand up and be counted as someone who makes their own opportunities.

3 CutAndJacked.com

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4
Power Bodybuilding: Big Back Country

Last month you got a taste of the power bodybuilding world with my chest workout. Now, it’s time to smash your back with the same kind of weight and volume. The basic principles of the two workouts are identical—start with a main lift where you go as heavy as possible for your working sets, taking as much time as you need between sets to fully recover.

5
31 Awesome Leg Exercises

If you're a fan of "circuit style" training, this lower body blasting, leg workout  video offers a great resource to pick a few exercises to do in a row, combined with an "active rest" movement, to make one round. According to fitness trainer, Andy McDermott - creator of this 31 exercise leg workout - variety is key. Not just physically, but mentally as well. Having an ample mix of leg exercise options to choose from ensures that you'll never have to do the exact same leg workout twice. And by switching up your routine, those plateaus that prevent you from adding more muscle will be obliterated.

6
Massive Pecs with One Move

Pat Casey, the first man to bench press 600 pounds, had weighted dips at the core of his program. As a bonus, heavy dips can also help performance on the overhead press. On a personal note, dips helped me win the overhead press with ease at the 2005 Atlantis Strongest Man in America Contest. Virtually every great presser has trained with dips at some point.

7
Women's Fitness: 4 Reasons The Word ''Toned'' Needs To Die - Bodybuilding.com

I completely agree with your comment. As I have progressed through my fitness goals this is has been a huge issue for me. Its almost like your damned if you do and damned if you don't. Women are ridiculed for being overweight and then when they are on the other side of the spectrum they are called 'gross' or 'manly'. Honestly I feel that people are more accepting to someone who is overweight than someone who is fit. Why would they call them sexy and curvy but fit women are repulsive? Cassie should write an article about that ;)

8
10 Rapid-Fire Fat-Burning Workouts

Summer is right around the corner, and it's the perfect time to get in gear. To get started we've curated ten fat-burning workouts from some of the best built bodies in the fitness industry. 

9
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.

10
7 Early-Morning Stretches to Build a Better Body

Tired of waking up in the morning achy or constantly tight and sluggish? Chances are you're like everyone else who skips out on stretching. To start waking up with energy and safeguarding your body from injury, run through these seven quick and easy stretches for every muscle.

11
The 7% Body-Fat Diet

We estimate that the average weightlifting guy walks around at about 15% body fat. This is well within healthy levels, but it’s not going to turn many heads on the beach. (Reminder: Beach abs are carved in winter.) To look that good, you need to get below 10%—the point at which most guys can see some definition—and preferably as low as 7%. That seems to be the magic number associated with adjectives like shredded, diced, and genetically gifted (haters always gon’ hate). The plan is simple: six-pack, 7%, eight weeks. let’s go.

12
The Muscle Building Barbell Complex

You will start Week 1 with three sets of five reps for each exercise, resting no more than two minutes in between sets. You will add one rep each week until you reach eight reps for each exercise using the same weight for all sets. Once you reach three sets of eight reps with that weight, you will increase the weight and go back to three sets of five reps. You will perform this workout 2-3 times a week. If you’re more advanced, you can use this as a metabolic finisher 2-3 times per week, after your normal lifting session but you will have to adjust your weights down accordingly.

13
10 Best Moves to Lose Your Love Handles

You’ve tried situps, cardio, and dumbbell side bends, but nothing seems to get rid of that stubborn belly fat on your sides. Commonly called “love handles,” this area of your torso is part of the waist-to-hip ratio, an indicator of overall health. If you have too much cushion around your waist, ask yourself, "How hard am I really working in the gym?" To get the best moves for a slim torso , we asked Sadik Hadzovic, IFBB Men’s Physique professional for his 10 favorite exercises to keep love handles away. "This workout is effective because it's fast paced and designed to target both the rectus abdominals and the transverse abdominals," says Hadzovic. "To burn fat you must do more then just crunches and situps; You need to recruit your entire body to enter a thermogenic state that leads to an accelerated rate of fat loss." Complete your dream physique with these 10 moves that will carve up your core fast.

14 http://www.bodybuilding.com/fun/weekly-twitter-giveaway-terms.html?mcid=twitGATC

ELIGIBILITY: The Bodybuilding.com Twitter contest (the "Contest") is open to Twitter members who are 18 years of age and older at the time of entry ("Contestant"). Membership and enrollment in Twitter are free. Contest is open only to legal residents of the United States and the District of Columbia (excluding Puerto Rico, Samoa, Guam, the US Virgin Islands and any other U.S. territories and protectorates, and individuals with an APO or FPO military address). Contestants may not be members of any guild, union or other organization that may prohibit them from participating in this Contest and that would restrict, require due payment or otherwise have the right to oppose such Contestant's participation in this Contest. Employees, contractors, members, and agents of Bodybuilding.com, LLC, Liberty Media Corporation (and companies owned by Liberty Media Corporation), and members of their immediate family (including spouses, parents, siblings, children and their respective spouses) and persons living in the same household with any such individual are ineligible. In order to be eligible, Contestant must follow these Rules.

15
Fighter Diet News

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

16
4 Ways to Use Alternating Overhead Presses

Adding weight to your presses isn’t the only way to dial up the intensity. Here’s how alternating presses can trigger new growth while increasing safety.

17
11 Reasons You're Not Breaking Training Plateaus

Everyone hits plateaus, but there's no reason your progress should come to a complete stop. The most common reasons you're not getting better and how to remedy them.

18
5 Things to Know About Boosting Your Metabolism

Are you looking for ways to boost your metabolism? Ask anybody who knows the basics and they’ll promptly tell you that the best way to keep your metabolism revving is by moving. More specifically, you need to exercise and build lean muscle mass and you must also stick to a quality diet consisting of high-protein foods that are low on calories. But, rest assured, there are other ways to get your metabolism going. We’ve come up with a list of five lesser-known strategies that should assist you in boosting your metabolism so that you more quickly reach your ultimate goal: a fitter and healthier you.

19
Do Carbohydrate Sources Matter?

While you can find flaws in the GI, GL and Insulin Index, you should still be able to extrapolate some practical knowledge from all three. For example, I don’t agree that GI is useless because it’s tested with no other nutrients. If you have a high GI meal with fat and you have a low GI meal with fat, do you really believe the response will be the same? I assure you it will not. One will still illicit more insulin being released. While this is fine in moderation, the prevalence of diabetes is showing that our pancreas can only tolerate so much. Young IIFYM users will chime in with, “but I eat cereal at all my meals for my carbs bro and a carb is a carb to the body.” My response is:

20
11/22山岸秀匡&アイリスカイル 来日記念パーティー | USBB-JAPAN イベントお申し込み on the BASE

山岸秀匡プロ・タンパプロ優勝&アイリスカイル・ミスオリンピア優勝祝賀会 【日時】11月22日(土)13:00〜 【場所】新橋汐留 「トラットリア チャオ トーキョー」 東京都港区東新橋2丁目4-1 サンマリーノ汐留1F 新橋駅 徒歩5分 汐留駅 徒歩5分 【参加費】6,000円 【定員】100名 【申込み期日】11月15日(土) 【内容】 ・2014年を華々しく飾った山岸、アイリスIFBBプロの来日記念及びタンパプロ、ミスオリンピア優勝記念祝賀会を兼ねイタリア料理店にてランチパーティーを開催致します。 楽しい催し物も合わせてお楽しみください。

21
The Benefits of Creatine

Creatine supplements are popular among bodybuilders and competitive athletes.  Creatine increases lean muscle mass by boosting intracellular water content, but other studies have shown that creatine increases the activity of satellite cells, which increases the potential for growth of muscle fibers and also aids in muscle recuperation. Recent research shows that creatine supplementation can also have a beneficial effect on cognitive performance. This is probably because creatine monohydrate supplementation results in significant increases in creatine concentrations in the human brain. Subjects were divided into a creatine group and a placebo group. They took 5 grams of creatine monohydrate or a placebo four times a day for seven days, immediately prior to the experiment. The subjects were sleep-deprived for six, 12, and 24 hours with intermittent exercise.  The researchers found that at 24 hours, the group that supplemented with creatine had significantly better performance in respect to random movement generation, choice reaction time, balance, and mood state. The study indicated that creatine can aid in the mental functions of bodybuilders who may be sleep deprived and that creatine not only aids muscles, but it may also overcome brain fatigue.

22
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.

23 Blast Your Back And Biceps! James Grage And Whitney Reid Video Workout - Bodybuilding.com

Here's the back workout you've been missing. Its efficacy comes from your dedication to making each rep count. Do it right, and you'll reap serious results!

24
Splash Page

©2014 Center for Science in the Public Interest | All Rights Reserved | NationBuilder

25
8 Alternatives to Energy Drinks

The Great Energy Drink Debate isn’t a new one. Are they really that bad for you? Do they boost your performance? A new study published in the British Journal of Nutrition suggests the answer to both of those questions is yes. The four year study looked at performance among athletes who fueled up with energy drinks prior to hitting the big stage. At first glance, results look promising; athletes experienced a three to seven percent increase in their performance and reported feeling stronger and more powerful in their competitions. 

26
10 Ways Music Can Boost Your Well-Being

Music can make people feel centered and reduce anxiety and depression, says Shara Sand, Ph.D., associate professor of psychology at LaGuardia Community College, in Long Island City, N.Y. “I believe that music is healing because there’s something about the vibrational properties that restore a certain kind of balance,” says Sand. Here we show you 10 ways that music can boost your well-being.

27
The Big 25

We’ve compiled 25 fresh workout tips to help you get what you want most: more muscle. Included here are both cutting-edge advances and new angles on proven favorites. These are methods you probably aren’t incorporating — but should, to get bigger faster.

28
Does Overtraining Cause Injuries?

If we take the case of the pitcher who executed too many throws, it is necessary to now look for underlying reasons. In my work, I have found that there are mainly two reasons for the injury to occur: improper technique or insufficient strength of the muscles and tissues as they relate specifically to the technique. In other words, the pitcher either had a flaw in his technique that placed undue stress on the muscles and tissues or he had good technique, but the muscles and tissues were not sufficiently strong enough to withstand all the repetitions executed. In either case, the pitcher overstressed the muscles and tissues such as ligaments and tendons and, as a result, they became inflamed, strained or even torn.

29
The 8 Best Ways to Switch Up Your Plank

Planks are the new sit-ups for modern-day  core training . People like numbers so instead of doing 300-500 sit-ups every night, they’ll form a statue-like creature on the floor next to their bed and be motionless for as long as possible. But, as with anything, we must apply the Principle of Progressive Overload to ensure continued progress. No one in their right mind wants to hold their planks longer and longer—thankfully, progressive overload can be applied by other means.

30
The Anytime Combo Workout

Your go-to muscle-building, total-body routine.

31
Elitefts™ Band TKE and Heel Touch Down

About the Author Mark Watts is The Director of Education at EliteFTS.com. He has a Masters Degree in Exercise Science & Health Promotion from California University of PA and a Masters Degree in Elementary Education from Clarion University of PA. Watts has been working with college athletes in over 20 different sports at the Division I, II & III levels for over 15 years as a strength & conditioning coach. Prior to EliteFTS, Watts coached athletes at Denison University, The United States Military Academy at West Point, Allegheny College and Clarion University. Watts has also completed strength & conditioning internships at The University of Tulsa and the Ohio State University. Watts is certified by the National Strength & Conditioning Association, USA Weightlifting, the National Academy of Sports Medicine and the Collegiate Strength & Conditioning Coaches Association. Watts started competing in powerlifting in 1997 and is an amateur strongman competitor in the Master's division. Watts is originally from Pittsburgh, PA and is a USMC veteran.

32
5 Great Ways to Eat Apples

This fibrous fruit improves cholesterol health. Here are five tasty and energizing eats from Cynthia Sass, R.D.

33
Farmer’s Squats: A Leg Blasting Change of Routine

Farmer’s squats are a great tool to have in your training toolbox, but, because of the extreme fatigue induced, they should be used sparingly.  They should be used as a changeup to your normal leg routine during the accumulation phase. At most they should be used once every 6-8 weeks or so. The weight is obviously very light, in the 50% range, but it will differ from athlete to athlete based on individual conditioning levels, mental toughness, etc.

34
Get Dressed Down: Sporty Outerwear You Can Wear with Your Work Clothes

You have sporty clothes. You have dressy clothes. Why not combine the two? Sometimes, a down vest over your jacket or a lightweight Windbreaker under it is all you need to create a distinctive look that’s greater than the sum of its parts.

35
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36
STRONG Life Ep. 40: Andy "IronMac" McKenzie On Unbreakable Discipline, Mental Toughness & Military Life Lessons - 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!

37
Common Beginner CrossFit Mistakes - Juggernaut Training Systems

I have had the recent pleasure of working with more and more CrossFit folks as of late. Man, they great clients! They are hardworking, dedicated, and meticulously follow their programs. Unfortunately, what I have found is that they tend to sabotage themselves a bit, either knowingly or unknowingly (I’m guessing the latter). These mistakes usually come from being a bit too ambitious with their approach to training, and not focusing on getting the basics down. The good news is these are easy to address! This is not meant to be a slight in any way, shape, or form on CrossFit or its athletes, but rather meant to genuinely help out those who are just starting out and falling in love with the sport. Here are some tips that could help you step up your competitiveness:

38 Bodybuilding.com Career Opportunities! - Bodybuilding.com

Get paid to do it. Our work environment is challenging, creative, supportive, fun, collaborative, fast-paced, and rewarding. We offer a variety of career and learning opportunities, great benefits, an in-house gym, a quarterly bonus program, and the ability to make a difference. We are Bodybuilding.com. Transformation is our passion.

39 BodySpace Spokesmodel Search 2015 Presented By Cellucor And Iron Man Magazine - Bodybuilding.com

THINK YOU'VE GOT THE MUSCLE TO MOTIVATE AND THE PERSONALITY TO INSPIRE MORE THAN 1 MILLION BODYSPACERS AROUND THE GLOBE? THEN BE AMONG THE FIRST TO SIGN UP WHEN REGISTRATION OPENS AT 12:01 A.M. MST ON NOVEMBER 3.

40
Hand Spacing Q & A

For example, when I performed barbell bench presses, I liked using a relatively wide hand spacing, with each hand placed about a foot beyond shoulder-width. With my hands positioned there, more stress was placed on my outer pecs, which resulted in making me look wider. Had I taken a narrower grip, say with my hands aligned with my shoulders, I would have hit more of the center of my chest muscles. If I’d used a close grip, the stresswould have been focused on my triceps, as well as the inner edge of my pectorals, which is where all the striations appear when you hit a most-muscular pose. The rule of thumb for chest is the wider the grip, the more you work the outer edge of your pecs; the closer the grip, the greater the stress on your center line.

41
Cellucor C4 Extreme at Bodybuilding.com

Harnessing unmatched NO3 technology and premium ingredients such as Creatine Nitrate, C4 Extreme is our advanced pre-workout supplement, possessing the power to ignite your mind, muscles, and workout regiment, workout after workout after workout.* What is NO3? NO3 is Nitrate, an advanced compound that promotes unbelievable muscle pumps and amplifies the effectiveness of C4 Extreme.* Cellucor is utilizing a new compound where NO3 has been fused to create Creatine Nitrate.* Increased water solubility promotes better absorption and reduces the chance of the traditional side effects of Creatine supplementation.* You will have more energy.* You will have help getting that extra rep, completing that last set--promoting strength, endurance, and physique personal bests.*

42
Men Who Do Housework Really Clean Up in the Bedroom

And while you’re in the kitchen, why not really go for the kill and toss her an apple? A recent Italian survey found that women who ate at least an apple a day experienced more sexual pleasure.

43 The 5 Best Fall Fruits And Veggies! - Bodybuilding.com

In case you're still hankering for summer fruits like peaches and blueberries this fall, it's best to take a pass on lackluster fresh imports in favor of their frozen counterparts. While fresh fruits can lose some of their nutritional firepower (not to mention flavor) during their long trip from farm to store to shelves, frozen fruits are most often picked at their height of ripeness and then quickly frozen to lock in their nutrients and antioxidants.

44
A Spotlight on Training Frequency

As a result, triceps training will go from a total weekly volume of 13 sets,

45
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46
BSN Syntha-6 at Bodybuilding.com

SYNTHA-6™ is an ultra-premium lean muscle protein powder, BSN's best-tasting protein supplement on the market. Its formula features multiple quality proteins resulting in a nutritious and multi-functional protein supplement that ensures an athlete's muscles a quality supply of protein building blocks.* As any athlete knows, high-quality protein is essential for building and maintaining lean muscle mass.* SYNTHA-6™ is the ideal solution to any active individual's protein needs, designed to perfectly suit a variety of diets and lifestyles. And with SYNTHA-6™, that high standard of quality comes with taste to match, thanks to BSN®'s exclusive flavor technology.

47
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48
Countdown to Movember: 5 Things to Do to Your Face Before November 1st

If you’re planning to take part in Movember—a charity that challenges men to grow a mustache for 30 days to help raise funds and awareness for prostate and testicular cancer research—there are a few things you’ll need to do before growing and grooming your new mo, especially if it’s your first time growing a ‘stache. Put these steps into practice in October so your Movember face looks classy and clean, instead of like a teenage facial-hair-growing experiment gone wrong. Your 5-Minute Guide to Everything Movember >>>

49
Concentrate on the Negative

The eccentric portion of lifts causes more muscle damage—and growth! Fast-twitch muscle fibers contribute mostly to muscle strength and have greater potential for increases in mass. Explosive muscle contractions such as sprinting, Olympic lifting, and plyometrics activate more fast-twitch muscle fibers. The slow-twitch muscle fibers are more efficient at extended muscle contractions over a long period of time. Therefore, slow-twitch fibers are great at helping athletes run marathons and bicycle for hours. Eccentric contractions (i.e., lowering the weight) have been found to increase muscle mass and strength compared to concentric contractions (lifting the weight). The rationale is that as the muscle fiber is stretched during a contraction, more tension is placed on fewer muscle fibers and more damage occurs to the muscle fibers. Researchers examined both fast-twitch and slow-twitch muscle fibers after eccentric exercise. Eight men performed 210 eccentric contractions of the elbow flexors on an isokinetic dynamometer with one arm. Markers of muscle damage and strength were examined before and after exercise.

50 How To Gain Weight: 5 Lifts And Techniques For Building Muscle - Bodybuilding.com

Compound lifts are great for building muscle, but are you doing the right ones in the right way? Here are 5 of the best muscle-building movements and techniques to help you reach your muscle-building goals!

51 The Predator's Mean Greene Back Workout
52 http://www.prweb.com/releases/2014/10/prweb12257222.htm
53 Sqor Sports
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56 The Hottest Ring Girls in MMA & Boxing