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Metamoris 5: Sakuraba vs. Gracie (Trailer)

On Saturday November 22, 2014 Kazushi Sakuraba and Renzo Gracie will battle at Metamoris 5 broadcasting LIVE via Pay-Per-View webcast through http://www.meta...

Two/One Leg Curl

STRONG Life 41: Andy IronMac, Unbreakable Discipline, Military Life & Mental Toughness

http://ZachEven-Esh.com/start-here - Subscribe for 3 FREE Training Courses: The Bodyweight Muscle Manifesto (Special Report), Bodyweight Bodybuilding Video &...

3 Keys In Training To CRUSH The Gym

http://ZachEven-Esh.com/start-here - Subscribe for 3 FREE Training Courses: The Bodyweight Muscle Manifesto (Special Report), Bodyweight Bodybuilding Video &...

Ask DeFranco's Gym - episode #22: 5min Upper Body warm-up!

Check out the best-selling Warm-up DVD in the world: http://www.ampedwarmup.com/

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Top News
1
Blast Your Back with the Inverted Row

Contract your back muscles and bend your arms to pull yourself up to the bar. When your chest touches the bar, slowly lower yourself back down to the arms-extended position. To increase difficulty, elevate your feet on a bench or seat in front of you.

2
Build Sleeve-Splitting Arms

2A. Incline Dumbbell Curl Sets: 4 Reps: 5 reps/5-second hold Rest: 0 sec. Set an adjustable bench to a 45- to 60-degree incline and sit back against it with a very light dumbbell in each hand. Allow your arms to hang. Without moving your upper arms, curl the weights. After each rep, lower the weights until your arms are bent 90 degrees. Hold this position for five seconds. Repeat the process for five total reps and five holds— that’s one set.

3
The Mad Scientist Workout Plan

Watch any high-level bodybuilder or well-muscled guy and you know it’s true: You have to be a little crazy to get that big. But self-sacrifice, a badass attitude, and an ironclad constitution in the gym aren’t always enough to guarantee dramatic gains. Knowing what kind of training you need to do and when to apply it can mean the difference between toiling in vain for years and making steady progress until you’re scraping up against your genetic ceiling.

4
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.

5
Making Volcano Traps Erupt

Here’s the bad news: You can’t have great traps without them. Now for the good news: They’ll give you the thickest and highest traps possible. “Deads” are the perfect trapezius exercise, because they combine all total-mass principles for this fractious bodypart: maximum poundage, full range of motion, and intense stress on the traps through all dimensions and from top to bottom. As you start the lift, you’re bent over, which pulls your traps forward and stresses them over their entire area of mass, from bottom to top and side to side. As you raise your body, the stress moves progressively downward, from the top of your traps, across your rhomboids, pulling hard at the lateral extremities. At the top, you “lock out” the lift, shrugging your shoulders up and back, which serves as a peak contraction, especially for your upper traps. As you lower the weight, the entire process is reversed, but with the same beneficial effects. You can’t ask for more. Always do deads.

6
The 1-6 Principle

I’d like to take a break from high-rep training and do a strength cycle, but I don’t want to lose any muscle mass. Got any favorite workouts? You should try the 1–6 Principle, a training method that’s been popular with elite Romanian and Hungarian weightlifters. I first heard about it in 1991 from Romania’s Dragomir Cioroslan, a bronze medalist in the 1984 Olympic Games who went on to become the head weightlifting coach at the U.S. Olympic Training Center. Before getting into this workout, consider that by performing only higher reps, you will not develop the most powerful fast-twitch muscle fibers. In a peer-reviewed article published in Sports Medicine in 2004, Andrew C. Fry reviewed studies comparing the muscle fiber types of bodybuilders, powerlifters, and Olympic-style weightlifters (those who perform the snatch and the clean and jerk in competition). What Fry found is that weightlifters had the highest percentage of type 2 (high-threshold) fibers when compared with the other two groups, and bodybuilders had the highest percentage of type 1 (low-threshold) fibers. The bottom line is that these muscle fibers can be developed only with heavy weights—more specifically, the heaviest weights you can lift for lower reps.

7
Fitbit Announces Three New Tricked-Out Fitness Trackers

Today Fitbit unveiled three new activity and sleep-tracking devices: the Fitbit Charge, the Fitbit Charge HR, and the Fitbit Surge. These products join the ranks of Fitbit’s existing offerings: the Flex, Zip, and One as well as the Aria wi-fi smart scale.

8
Why it's dangerous to use hand sanitizer before handling receipts

The researchers first observed people at fast-food restaurants among other establishments in Columbia, Missouri. They noticed a large percentage of shoppers use hand sanitizer—it’s something millions of people habitually do every day. In the study, researchers had a portion of volunteers handle receipts with dry hands, and others to do the same after using Purell brand hand sanitizer. Those who used Purell absorbed 10 times more BPA from the receipts. What’s more, scientists also observed higher levels of BPA in blood serum and urine levels when subjects ingested food after handling receipts—another action millions of people unthinkingly do every day.

9
OK Go Releases Another Magnificent Music Video

"I Won't Let You Down" is the song name, and the video lives up to the title.

10
4 Leg Moves Better than the Barbell Squat

We dig the squat. It’s great for adding size to any frame, it’s a proven strength-builder and it has unparalleled carryover for sport. But loading that bar across your traps from week to week may be keeping you from other moves at your disposal that can trigger, dare we say, better growth than the traditional barbell squat .