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Arnold Schwarzenegger's Amazing Motivational Story

A short documentary on the early life and success philosophy of the great Arnold Schwarzenegger!

Muscle Mechanics Episode #1

Muscle Mechanics Episode #1

Ask DeFranco's Gym - episode #24: Are you butchering your band pull-aparts?!

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Two Brands United- Mizuno Partners with Atlanta Track Club

Atlanta Track Club and Mizuno announced an exclusive partnership today, uniting two prestigious Atlanta-based athletic brands guided by their mission to chan...

Trap Bar Deadlift

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Sagittarius Horoscope for Wednesday, November 12, 2014

Thursday, November 13, 2014 - An irrepressible wave of desire for adventure urges you to put a plan into motion now that your key planet Jupiter is back in the picture. Your current itch to take action is both a strength and weakness, especially if you're tempted to put your muscle toward an undertaking that is better left undone. If you are unsure of the current opportunity, wait a few days for your exuberance to settle down. Once you have reestablished a healthy perspective, you can decide on your next move without much stress at all.

Reform: The 90-Day Transformation Plan

We developed a 90-day fitness program to answer one major question: what’s the best way for someone who doesn’t go to the gym to go from average to fit in that much time? We enlisted the help of Dan Trink, CSCS, who wrote the workout program based on his success with a massive high-profile list of clientele. Instead of a meal plan, he set up a series of six habits to help set the base . No regimented diet, no confusing methodology, just challenging sets and rules of living that have a big impact in a short period of time. If you’re new to working out, or just getting back into it, elevate yourself out of a sedentary lifestyle with Reform .

5 Fat Loss Myths

The number one reason that people start to work out and improve their eating habits is to lose fat . Sure, everyone also wants to improve his or her health condition and get more physically fit but let’s be honest here: We all want to look better. Losing fat, improving your fitness level and health condition are usually all wrapped up into one. You lose fat, improve your fitness level and you will improve your overall health condition. The problem is that there is so much misinformation out there, leading to most people getting discouraged and quitting.

The Truth About Post-Workout Nutrition

In life and in fitness, consistency is one of the main secrets to success. You can’t work out once in a while and expect to see real results. The same holds true when it comes to your post-workout nutrition; it’s consistency over time that will bring about major changes. Feed your muscles what they need after every workout within the metabolic window, and you will be amazed at the body you'll achieve.

Project Mass: Jake Wilson's 14-Week Muscle-Building Trainer -

Throughout his research and education, Dr. Wilson has focused on how to optimize training and nutrition for maximum muscle growth. His lab at the University of Tampa is dedicated to bridging the gap between science and application. Designed to spur continued adaptation and combat plateaus, Project Mass is the distillation of his work.

T NATION on Twitter

Bodybuilding isn't a beauty pageant. It's an ugly pageant. So here's how it should be scored: …


ELIGIBILITY: The 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, 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.

Muscle Protein Synthesis Gets You Bigger and Stronger

Protein synthesis, in general, is removing or repairing damaged proteins and building new proteins that are replicas of the original. The new proteins are stronger, more dense, and able to handle stress better than before. Muscle protein synthesis (MPS) is the rebuilding of muscle tissue and it occurs as a result of the stresses that we place on our body, whether it is to repair injury (such as a muscle tear) or because we intentionally try to damage it (microtrauma from training). The exact process is still under considerable scrutiny, however, one thing is certain: it occurs immediately upon stress. The second you begin to exercise, MPS activates and begins to repair muscles. Usually, protein synthesis is said to occur overnight, the next day, etc., but the truth is that it starts right away and may go on for as long as 48 hours at a single damaged site before it is repaired.

Fighter Diet News

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

7 Tips for Sharp Abs

Training abs is easy. Training them right, and supporting their development... not so much.

The 30 Best Abs Exercises of All Time

Everyone is different; some may get abs from soley working the belly to exhaustion while others may get their abs to pop without a single situp. But to train the core effectively, it comes down to the three planes of motion: frontal, sagittal, and transerve. Doing abs exercises in a circuit style keeps the intensity high and will likely lead to more fat loss.

3 Better-for-You Breakfast Recipes

There are easy ways to shave calories from traditional heavyweights, like pancakes and muffins, while still enjoying a decent serving size. The trick: move in whole grains and plenty of fruits and vegetables. Check out these three breakfast recipes from Men's Fitness blogger Molly Morgan, whose latest book, Skinny-Size It , drops this week.

5 Everyday Benefits of Stronger Abs

“Exercises that cause you to stabilize teach your body how to react in sports performance or life situations where you need it–running, jumping, and any other situation that requries a quick reaction,” says Hinds. “Crunches or situps, although they make muscles burn, aren’t going to help athletic performance because the body isn’t put in an unstable environment where the upper and lower abs are engaged together.”

10 Rules to Eating for Mass

Pssst! Come here. C’mon . . .closer. We’ve got a secret for you — a diet secret that will allow you to add loads of sinewy mass to your physique, the way the pros do. In fact, it’s a secret all the pros already know and the one that, if you ever hope to get to their size, you need to know, too. The secret is . . . there ain’t no secret. Sorry if that disappoints you. But when it comes to eating for mass, there are no clandestine shortcuts or magical elixirs. You just need to eat foods that you’re already familiar with and you need to consume them in large quantities.

The Power of Yoga

If you’re a world class athlete or have even graced the pages of M&F – there is no doubt you should be practicing yoga 2-3 times a week, not as a workout per say (even though it is) but as a counter to the stress that heavy training places on the joints, muscles and spine. Easy? Hell no. Some of the postures will have you trembling like you’re 6 inches from locking out a 600 pound dead lift. Yoga will teach you how to control your body like a dancer, giving you the ability to better display stability and grace, whether in front of the judges or just lifting weights in your local gym.

Competition Pak

"What do I eat the last week with Fighter Diet before my fitness competition?" This is one of the most annoying questions I get. I know you're anxious and want to do all perfectly, but listen, you cannot plan your last week several weeks out! First of all, the last week is not a magic event. There won't be major huge differences in your looks. If you're not in shape a week before you are going to walk out on stage you won't get in better shape. Yes, you can reduce some water retention, improve your definition by putting a tan on, but face it, there are no tricks that will either break or make you! Pauline Nordin to the far left   If the last week was so important, why even bother doing the prep 3 months prior to the show, huh? Remember what the prep is for: to lose fat to see muscle

Cutler's Quad Quiz

Jay Cutler knows quads. Not only is he propelled through life on two of the world’s widest wheels, but he has also analyzed how to train, rest and diet to make those legs bigger and better. Do you know what he knows? Jay Cutler is featured frequently in these pages, so you may feel you know all there is to know about his training. OK, hotshot, prove it. Grab a number-two pencil and take the Cutler quad quiz. No cheating (Cutler advocates strict form) and no talking (Cutler believes results should speak for themselves). Those who score a perfect 10 are Cutler quad experts. All others should commit the answers to memory and march to the nearest squat rack.

Ain't Nothing But a Peanut

According to a new study, talking to yourself may be the extra boost you need to enhance performance. Researchers allocated subjects to either a control group or a self-talk group. All subjects first completed an incremental power test to establish peak power output andthe subjects were asked to cycle to peak exhaustion. For the self-talk test, they were reminded to use positive self-talk statements. When comparing the self-talk with no talk, there were no physiological differences between the groups in respect to heart rate at exhaustion, and blood lactate concentration sampled three minutes after exhaustion between the two groups. They found that the motivational self-talk increased time to exhaustion by 17.9% from pretest to post-test but not in the control group. The researchers also found that the self-talk group had lower psychological distress than the control group.

Get PAP for a Bigger Bench

We can use isometrics and the PAP effect to help us lift more weight on a max out day or competition. This is a method my brother, Josh Bryant, and Jeremy Hoornstra use in his world record setting bench press attempts. 3-7 minutes before you are set to hit the platform, do a maximal isometric contraction against safety pins (or a partner holding the bar, if there is no squat rack) for 5 seconds. For this isometric bench push, set the pins so that they are about halfway between your chest and lockout. Rest until it is time to hit the platform and the bar will feel like it is hardly even there. This is thanks to the extremely powerful effects of Post Activation Potentiation.

The "Works Forever" Daily Routine

Hold the bar with an overhand, outside- shoulder-width grip. Squeeze your shoulder blades together and arch your back. Take the bar off of the rack, lower it to just below your sternum, and then push your feet hard into the floor to help you press the weight back up.

Lifting 101 for Strength & Size

When using rest periods of 90-120 seconds, you will be able to cruise through this workout in 15 minutes or less, enabling you to cover two muscle groups in one day. This allows you to get a great pump and 101 solid reps per muscle group. This workout can be the perfect start of your journey for more strength and size without having to spend hours in the gym.

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.

Your Top 10 Weight Loss Questions, Answered

From the best lunchtime workouts to how to eat healthy pre-flight, we've got you covered. Taken from our Ask Men's Fitness series, here are our answers to your top 10 weight loss questions.

10 Reasons to Dump Your Gym

Before deciding to get your membership, you had a look around the gym to see what kind of machinery and equipment they had. You didn’t join thinking you would never be able to use some of it. As soon as something breaks, the staff should take notice and take strides to get it fixed as soon as possible. Even if it isn’t a piece of equipment you usually use, or if there are other working machines, it reflects poorly on a gym if something is out of commission for more than a few days. “Nowadays, you can get parts over night and service people in a day or two,” trainer Mike Duffy says. “So if your treadmill is out for more than a week or your lat pull-down cable has been twisted around the weight stack for weeks it's time to look for a new gym.” Duffy goes on to say that this is often a sign of an apathetic gym owner or of a gym that simply cannot afford the repairs and may go under soon. Either way, it’s a sign to take your workouts elsewhere.

21-Minute Lunchtime Workout

Power through your lunch break with total-body resistance circuits.

6 Late-Night Habits Ruining Your Sleep

It’s the end of yet another busy day, and that means it’s time to relax and unwind. If you’re like most, you find ways to entertain yourself and before you know it, the 20 minutes you intended to waste before going to bed has expanded to an hour. Still, you waste a little longer before finally going to bed. The result? Another night of ruined sleep and waking up the next morning feeling exhausted. But, that doesn’t stop you from repeating the same pattern over and over again. We’ve compiled a list of six common ways you’re ruining your sleep. How many of them are you guilty of?

Inside Man: The Veteran

RH: It wasn’t until my first year of business school at Stanford. The big kicker was that one of my buddies was a stud football player at Stanford and he got us permission to train in the athlete-training center. So I would go out to this killer workout facility, I would hook up my straps and just crush myself. I was in really good shape and just about every single one of the coaches came up to me and their line of questioning was always the same. "Hey, why are you so old and what the hell is this thing?" Within like 20 minutes they'd be on the straps and they'd be telling me why this was the greatest thing ever for everyone from their 300-pound lineman to their 100-pound female tennis players. That was when the switch flipped. I took the summer between my first and second years there and I literally bought a $39 sewing machine, hunkered down in my garage, and worked through 50 types of prototypes.

Five Healthy Ways to Finish Off Holiday Leftovers

One day of gluttony isn’t a big deal. But if you chase it with three days of the same rich, calorie-dense leftovers, you risk undoing everything gained from weeks of moderation. However, if you integrate your holiday treats into healthier fare, you can empty out your fridge and still enjoy the long weekend without worrying about dieting later. The following recipes have been tailored to leftovers, from the bird to the cranberry sauce.

The "Corporate-Drone" Workout

After an agonizingly long day at work, the last thing you want to do is get out and hit the gym hard. Just because this is a fitness site doesn’t mean we can’t relate – it’s natural to just want to grab some food, veg out in front of the TV for a bit and hit the sack. But don’t give in, as there’s always still time for a super-quick, efficient workout if you’re willing to delay your well-deserved rest for just a tad longer. To anyone who scoffs at the ease of a standard 40-hour workweek, this is the workout for you.

The Ultimate Warmup for Lifting Heavy

To  lift heavy weights , break records, and add slabs of muscle to your frame, you’ll need a great warmup to unlock your full potential before every workout. We don’t mean a 5-minute treadmill jog and some toe-touches followed by a 300-pound deadlift. This comprehensive warmup will get your heart pumping and muscles ready to grow fast.

2014 Olympia - Comparison - Bikini

2014 Olympia - Comparison - Bikini

Liao Hui Sets New World Record with 336-Pound Snatch

The Chinese athlete, who won gold at the Olympics in 2008, was competing in the 152-pound (69 kg) division and broke the 14-year-old snatch record by successfully completing a 166 kg snatch (366 pounds). With a clean and jerk of 198 kg (436.5 pounds), Hui also set a new world record mark for his combined total of 359 kg (791.46 pounds).

8 Kettlebell Exercises to Add Upper-Body Muscle

Instead, switch to kettlebell movements to target your muscles without the pain. Kettlebells allow your arms to move and twist freely and independently, unlike with a barbell. Also, because the weight of a kettlebell is below the handle and resting on your forearm, it’s easier on your wrists.

Lower Body Dumbbell Demolition

The following three exercises are performed in a giant set; we will do a set of five reps, a set of 15 reps and a set of 40 reps, without rest between sets. Furthermore, there is no rest between giant sets. This means you will be doing 120 reps in a row with no rest.

Nutrition Q&A: I Love Sriracha Sauce. Is It OK to Put on Everything?

Nutrition Q&A: I Love Sriracha Sauce. Is It OK to Put on Everything?

Big Wide Nasty

Ever since Lee Haney, a big, detailed back has been an Olympia requisite.  Eight-time champion Haney, six-timer Dorian Yates, and eight-time winner Ronnie Coleman each upped the ante in dorsal development, pushing the boundaries of what was possible (and what came to be expected) when we’re talking Olympia-level back building. The Mr. Olympias since—Jay Cutler, Dexter Jackson, and Phil Heath—have built on and refined what the TotaLee Awesome One, the Shadow, and the Big Nasty ushered in.

37 on Twitter

When you tweet with a location, Twitter stores that location. You can switch location on/off before each Tweet and always have the option to delete your location history. Learn more

Dorian Yates on Twitter

When you tweet with a location, Twitter stores that location. You can switch location on/off before each Tweet and always have the option to delete your location history. Learn more

T NATION on Twitter

When you tweet with a location, Twitter stores that location. You can switch location on/off before each Tweet and always have the option to delete your location history. Learn more

Sqor Sports


Fighter Diet & fish concern

AM: Yes, you got that absolutely right. Next to the "omega-3 issue", the occurrence of various pollutants in farmed fish is another of the topics that will be mentioned in almost every online- or gym-debate on the consumption of farmed fish. Rumors have it that farmed salmon was loaded with toxic chemicals. And guess what!? To a certain extend that is absolutely true.

42 on Twitter

@Bodybuildingcom disagree, there are no rap songs that belong on a workout playlist of mine.

Shawn Rhoden's Pre-Olympia Arm Workout

Rhoden begins with the 80-pound preloaded EZ barat his hips, holding it with a shoulder-width grip, palms angled inward on the camber, elbows shifted back. From here, keeping the bar as close to his body as he can, he curls it all the way to chest level, then returns it along the same path. Beneath his skin, his biceps contort into a tight ball at the apex, writhing under the effort as the reps—and then sets—advance. By the time he’s pumping out set No. 5, he’s handling 120 pounds for 12 reps. That’s not light in the realm of mere mortals, but among bodybuilders, one might be surprised it’s not heavier.


Fortunately, recovery doesn’t have to be complicated because you can use the same simple nutrition and therapeutic strategies to target all of these systems at the same time. For example, high-quality sleep will have a profound effect on central nervous system recovery, but it’s also key for fat loss and muscle building because when you’re sleeping is prime time for growth hormone release.

Muscle Soreness vs. Muscle Growth

A study put two groups of people—trained and untrained athletes—through an eight-week eccentric-overload program. Researchers measured markers of muscle soreness and inflammation, and also took a muscle biopsy from the subjects’ legs. At the end of the study, the untrained group had initial symptoms of muscle soreness, while the group that was trained did not.

Muscle & Fitness on Twitter

When you tweet with a location, Twitter stores that location. You can switch location on/off before each Tweet and always have the option to delete your location history. Learn more

Shrink Your Workout, Grow Your Chest And Back -

Popularized by the legendary Arnold "I'll be back" Schwarzenegger, who was well-known for his chest and back supersets leading up to competition, this superset prescription will give your upper body the kind of shirt-popping girth that would make Arnold nod in approval.

Shoulders of the Wolf

"Based on everyone's comments, my shoulders [ full workout below ] are one of my best muscle groups," says Dennis Wolf, third place finisher at the 2013 Mr. Olympia. “A lot of that development is probably due to my focus on isolating my deltoid caps, so that they have to do all of the work of lifting the weight, without much assistance from my traps, triceps or back. I also strive to eliminate any kind of momentum during a lift. “My secret for accomplishing such isolation is to do nearly all of my shoulder exercises seated, to prevent any rocking or momentum in any other part of my body. This also fixes the angle of my body, so that each repetition stays focused on the precise part of the deltoid that I want to hit. To further ensure that the stress remains in my delts, it’s also necessary to keep my chest out and my head aligned with my upper body; if I let my head drop forward, the stress can tend to shift from my deltoids to my traps. “For laterals, I make sure not to swing my arms out, but instead flex my delts to raise the weight up, getting a peak contraction squeeze at the top.

Get A Grip

Hook In this variation of a closed grip, the thumb is angled inward on the bar, and the index and middle fingers are placed on top of it (and the bar); the other two fingers are wrapped around the bar as usual. The thumb works harder than in a closed or thumbless grip, and the index and middle finger apply pressure to both the thumb and the bar. Olympic lifters favor this grip. At first, it’ll probably feel less secure and more painful, but with practice, the thumb-finger interaction makes this a strong hold.

PharmaFreak RIPPED FREAK at

Directions For RIPPED FREAK: Read the entire label and understand all warnings before us and follow the directions. As a dietary supplement, take 1 capsule of RIPPED FREAK with an 8-ounce glass of water on an empty stomach, first thing in the morning before breakfast. OPTIONAL SECOND SERVING: Take your second serving (1 capsule) early afternoon, on an empty stomach, at least 30 minutes before you eat a meal. On workout days, take 1 capsule 30-60 minutes before your workout. Never take more than 2 capsules daily. Drink at least ten 8-ounce glasses of water daily. For maximum results, combine RIPPED FREAK with a healthy diet and a hardcore training program. CAUTION: RIPPED FREAK is so powerful that 1 capsule is all you need! For maximum absorption and effects take RIPPED FREAK on an empty stomach with at least 8 ounces of water.

51 Food Allergies, Part II | Flex Lewis
53 Is That So?
54 FLEX/Olympia
55 Trainer Q&A: Why is my Lower Back Sore?
56 5 Foods You Should Never Eat Before a Workout
57 Get Sealfit: Q&A With Mark Divine