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How to Twerk | Club Dance Moves

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Lifting and Life: The Science

The Ultimate Warrior & Zach Even-Esh speak out on "the science" and over-analysis of everyone's own training. Its time to do less learning and more doing.

How to Do a Structured Loop Ponytail | Salon Hair Tutorial

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Sagittarius Horoscope for Friday, November 14, 2014

Friday, November 14, 2014 - Manifesting your dreams proves to be difficult today because obsessing on making something happen can actually have the opposite effect and delay the outcome. The boisterous Leo Moon encourages you to keep others informed of your plans, but her square to the Sun in your 12th House of Privacy suggests that it's smarter to downplay your next move. Keep your final destination in sight, but remember that making many adjustments along the way can help you reach your goals faster than you expect.

T NATION on Twitter

"Any coach can make you tired, but it takes a true pro to make you better." - Joe DeFranco,

6 Ways To Make Your Chest Workout Harder

These six chest exercises and tips don’t require you to load a ton of weight onto a bar, but they’ll hit a variety of angles, create new loading patterns, and potentially demand more from your muscles than movements you’re using in your current chest routine.

Robert Cheeke 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

Lift Iron To Lift Your Butt, Ladies -

You don't have to look through many Instagram accounts or listen to more than a couple songs to realize that for women, the booty is in. The trend may have started with JLo, but Kim Kardashian and Nicki Minaj have somehow managed to make the big butt even bigger. Like an overheated investment craze, we're now in the midst of a full-on Butt Bubble when it comes to owning a bubble butt.

7 Best Barbell Exercises for a Strong Core

By using a barbell, however, you’ll be able to easily add resistance to each core exercise and intensify your training for more hypertrophy. Also, because you’re moving a weight with your arms while keeping your torso stable, you’ll attack your core from a variety of angles that are impossible with traditional core exercises. Add any of these seven best barbell core exercises to your workout and take your ab routine to the next level. Don’t be surprised if you’re painfully sore the next day.

Advanced Stretching

Andy Speer, a certified personal trainer at Equinox, put together five key stretches that will have you looking, feeling, and performing better. These stretches are designed to be done after appropriate soft tissue work (like foam rolling) and before your warmup. The idea is to increase tissue quality for stretching and then actively move the joints through the new range of motion after stretching. “The strongest guys and best athletes in the world do this stuff,” Speer says. Pec Stretch Most guys have tight internal rotator (pecs and lats) which leads to that ‘hunched over look.' Both the pec and lat stretch are critical for establishing proper posture during lifting and throughout the day.

T NATION on Twitter

“ @T_Nation : 10 habits of the insanely strong (Casual lifters won't understand.) … ” @YoungRector

High Protein Sweet Potato Chili - Born Fitness

In the pantheon of great all-purpose recipes, chili has to rank in the Top 10. It works as lunch, dinner, a snack, a side, and has so many variations that there’s something for everyone. Not to mention, if you have a slow cooker, it requires no cooking talent to make a delicious meal. (Note: I think everyone should own a slow cooker; has too much value and is possibly the easiest cooking device ever created.) You just need the wherewithal to throw ingredients in a pot 6 to 8 hours before you want to eat. Toss in the fact that you have to work to make it unhealthy, and it’s hard to argue against chili. This recipe is a Born Fitness special, as it tosses in one of my favorite ingredients: sweet potatoes. Dig in and enjoy. -AB


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Constant Tension Training - MuscleMag

When performing mid-range partials as timed sets, don’t worry about your total number of reps or rep speed — these factors won’t matter. All that counts with constant-tension training is that each rep within a set remains within the middle range of the movement. Make this your priority and maintain strict form on each exercise, and you can rest assured that your working muscles will receive some serious stress regardless of how many actual reps you perform. Keep in mind, however, that you’ll be performing prescribed rep counts (not seconds) for machine-based moves in this workout, as machines already offer constant tension for reasons described above.

6 Meal Prep Hacks for Any Fitness Goal

Whether you're trying to bulk up, maintain your weight or lose fat, these cooking tips will help you reach your goals.

20 Pounds To Life

The “go heavy or go home” crowd was dealt a major blow recently when research revealed that training lighter can produce the same kind of muscle growth as training heavier. The study, published in the Journal of Applied Physiology , showed that lifters who cranked out 25 to 30 reps to failure experienced the same amount of hypertrophy (read: muscle growth) as those who trained in the more traditional six- to 12-rep range. There’s a lot of practical applications for this research, but the main one is this: You don’t need a ton of weight to get a good workout. This is good news for those short on time who want to forgo the gym workout for a quick but effective session at home. So if you have a pair of 20-pound dumbbells, we can help you get more out of them.

My Birthday at the NPC East Coast 11/15 | Flex Lewis

This year, I will turn 31 on November 15th. I still remember my first IFBB competition at the 2008 Tampa Bay Pro 202 where I finished second to David Henry. I have spent the last six years growing up, in and around the sport. I have met so many people from around the world, but there is nothing like the (loud) fans from the New York metro area! So for my birthday, I committed to support my good friends Maz Ali and Steve Weinberger by guest posing at the NPC East Coast Championships in Wayne, NJ. Come on out, make some noise and support the final show of the NPC Northeast season hosted by these two great promoters! Who knows maybe Guy Cisternino will sing me happy birthday, lol. I look forward to meeting the fans. I’ll be setup to take photos with the fans and sign autographs as well. I will also have limited supplies of hats and shirts available from the Flex Lewis Store . NPC East Coast Championships Passaic County Technical Institute 45 Reinhardt RD Wayne, NJ 07470 Prejudging starts at 11am. Finals at 6pm. Show information here Advance tickets are available at Bev Francis .

Fighter Diet News

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

The Great Pyramids of Arnold

Arnold Schwarzenegger had perhaps the most aesthetic physique ever. “When I trained, I tried to do all rep ranges in the same workout,” Schwarzenegger has said. “I’d lift heavy weight with low reps, light with high reps, and moderate with moderate reps. It gave my muscles an extremely well-rounded workout instead of letting them get used to one particular resistance. I’d even take it a step further and perform all these rep ranges in the course of a single exercise by using one of my favorite training principles: pyramids.” Despite his relatively high rep ranges, Schwarzenegger typically used the pyramid principle, increasing weight and decreasing reps on each set of a given exercise. As it turns out, he was ahead of his time: New research suggests pyramid training can increase size and strength.

Balancing Act: How to Eat Healthy Fats

Research has shown that the imbalance of omega-3 and omega-6 hormones increases the risk of developing cardiovascular disease and dying of a heart attack. It also increases the risk of developing a psychiatric disorder, Alzheimer’s disease, and obesity. Chronic inflammation caused by excessive omega-6 hormones increases the risk of every immune-inflammatory illness ranging from atherosclerosis, arthritis, and asthma to type-2 diabetes and irritable bowel syndrome. Omega imbalance can even result in bone loss, and increase the rate of cancer growth. So, what can you do to make sure your omegas are in check?

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.

Big Meals vs. Small Snacks: What's Best for You? - Born Fitness

If you’ve read a diet book, seen a nutritionist, or hired a personal trainer, you’ve probably been told that in order to lose weight or gain muscle you need to eat more often. Maybe you were told, “eat five to six small meals per day” or that eating big meals was no good for your body. The range from big meals harming digestion, the nutrients (like protein) going to waste, and not eating often slowing your metabolism.

7 Ways to Burn Fat Without Touching a Weight

If you’re reading this, we’ll assume you’re already doing the basic things you need to in order to lose fat. Hopefully, these include lifting weights, doing cardio , eating healthy, and—most importantly—keeping your calories in a deficit. But there are a few more things you can do to accelerate fat loss even further, and they don’t involve any heavy lifting—literally or figuratively. Behold: seven ways to burn fat without touching a weight.

Greene Screen

So what then can we make of one of bodybuilding’s most eccentric characters? Because Kai Greene—he himself a star of the screen, one of seven IFBB pros featured in Vlad Yudin’s 2013 documentary Generation Iron— has a training approach that defies plausibility.

VIDEO: 25 Exercises You've Never Tried in Your Life

Maybe you've been working out forever. You've got your routines down, and at this point it's just getting it in and getting out. But at some point boredom is inevitable and change is needed. We dropped by FOCUS NYC to meet up with trainer Ryan Heffernan for him to give us the quick run-through on 25 exercises you probably have never tried in your life. And if you have, well, congratulations.

Attack of the Gym Germs

The tip is to wash your hands frequently or use hand sanitizer, according to Rubino, in order to eliminate bacteria and viruses on your hands before you go on with your day. It’s not always that easy, of course. “Let’s face it, when you’re working out at the gym, you don’t want to be running to the bathroom every time you finish using a machine; you want to get your workout done,” says Rubino. “So just being aware that your hands touched something that might have previously picked up some germs is important. Keep your hands away from your face. If you’re drinking from a bottle, make sure your hands are from the area you put your mouth on. It sounds simple, but you always have to be conscious about this stuff.”

Fat Burning Supplements That Actually Work? - Born Fitness

Yohimbine is a compound derived from the bark of the Pausinystalia yohimbe plant. Yohimbine supplementation makes body fat cells more susceptible to fat loss. Maybe most impressively, yohimbine is an effective fat burner for young and athletic people, which is uncommon for fat burners. It is also said to help burn ‘stubborn fat’, like love handles, because the receptors it acts on are found in higher levels around the oblique muscles. That said, further research is needed to actually confirm this effect.

25 on Twitter

We sent @mrojaycutler an official movie poster for his Living Large Mass Trainer Series on our site & he just got it!

5 Go-to Ab Exercises

Primary Muscles Worked: Like the ab wheel, this works the abdominal muscles, the serratus, and obliques. Why I Like It: Although this is still working the abdominus, I feel more emphasis on my obliques and serratus. How to: In either a standing or kneeling position, grab a single handle for the cable machine, using an overhead pulley. Hold the handle to the side of your head, just slightly in front of you. Make sure to keep your elbow out in front of you. The more your arm is in front of you, the more you'll feel this working the serratus.

5 Ways to Add Inches to Your Arms

The biceps and triceps are beach muscles, so what? Not only does blowing them up with an incredible pump feel great, but they make you like Greek god. Instead of grinding out standard barbell curls for 3 sets of 10, give these unique tweaks to an arm workout a try.

Seven Most Outrageous Fitness Feats

In April 2014, 16-year-old Gabi Ury held an abdominal plank on her elbows for 1 hour, 20 min, 5 seconds. She shattered the previous world record for longest time in an abdominal plank position by a female, which was previously 40 minutes, 1 second. Ury was born with VATER syndrome, a disease that affects the spine, muscles and limbs. She took the planking challenge to raise money for the Children’s Hospital in Denver, Colorado—the place that helped her overcome her VATER syndrome. Her original goal of raising $5,000 has increased tenfold; donations are closer to $50,000 after her inspiring video and story went public ( read more on her website, ). 

The Rock and Kevin Hart Team Up for 'Central Intelligence'

The Rock took to Instagram this week to make the announcement with this message and photo: "Our goal is to make a movie that's big, epic and so funny you'll slap the sh*t outta somebody. Excited to team up with my brotha in grind @kevinhart4real His hustle is incredible and his talent is off the charts. Shooting starts in March. Can't wait to make this movie for you guys... #TheyCallHimTheGoldenJet #AndTheyCallMeBob #WeCouldPassAsTwins #ThisShitsGonnaBeBananas #CentralIntelligence"

DISHED: Tampa Bay Buccaneers' Alterraun Verner

It would be hard to blame Alterraun Verner if he was searching for comfort food. His Tampa Bay Buccaneers are 1-8 heading into this week's matchup with the Washington Redskins and Verner missed last week while nursing a hamstring injury. But the injury, much like this season, is an exercise in patience. Verner, a Pro Bowl cornerback in 2013, signed a four-year deal with the Bucs last March worth $26.5 million. Remaining healthy is paramount and that's why the 25 year-old Verner warns anyone dealing with a hamstring injury not to rush back into intense activity and when you can't train at full speed, keeping up with your nutrition becomes even more important.

On Trial: Incline Dumbbell vs. Preacher Curls

When you perform the incline dumbbell curl, your arms move behind your body. This stretches the long head of the biceps, which runs over the shoulder joint. When you stretch a muscle before you contract it, that muscle is able to contract with more force (i.e., it is stronger), and so it takes on the majority of the load during an exercise. Since the long head of the biceps makes up the mass of the biceps peak, the incline curl is an effective exercise for building the biceps peak.

Arnold on Twitter

I had a fantastic time tonight @wossy ! Can’t wait for tomorrow in London. I hope the fans had as much fun as we did.

Flippin' Tractor Tires

Unlike purchasing the latest trendy machine that requires taking out a second mortgage and parting with your kid’s college fund—tires are totally free.  Any junk yard or tire yard that has tractor tires has to dispose of them and pay to do so; you are considered a blessing to take what they consider a liability off their hands. Their liability can be one of your biggest assets in building a stronger, more powerful physique .

The Dumbbell Leg Thrasher

Hammer your legs while torching fat at the same time with this intense lower-body circuit.

Branch Warren 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

Mind Of Steel

So how do you train your brain to be a disciplined muscle itself? Get some pointers from the queen of mental toughness, Pauline Nordin, by picking up this latest eBook, Mind of Steel, Body of Steel. This book explains how to discipline your mind to achieve the goals you want. Topics covered can be applied not only to the fitness aspects of your life, but to ALL aspects. 

Born Fitness

potential.  Born Fitness represents a mentality where every workout should be enjoyed as much as every dessert should be savored. If you hustle relentlessly and live passionately, but also relax, laugh, and allow yourself to seek happiness instead of perfection, then you are Born fit. For the first time ever Born Fitness is releasing the Be Born Fit t-shirt to the public. This isn't a movement or a lifestyle. It's a state of mind. #BeTheChange

Wade Jeffrey 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

The Rise of Jay Cutler: 2005 Mr. Olympia - Cutler vs. Coleman

2004 Mr. Olympia Photos of Jay Cutler battling Ronnie Coleman for the title.

Squatting for Extreme Power

it’ll also put you at greater risk for injury.

Program Design

Program Design is one of the most important qualities for any successful strength coach and personal trainer.  The goal of this series is to educate fitness professionals of all levels to safely and effective write training programs that produce results!

Kai L. Greene on Twitter

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DieselStrength on Twitter

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BlenderBottle GoStak at

GoStaks ™ are a smart and sleek advancement in portable nutrition. Durable jars secure tightly to carry powders, vitamins, supplements, snacks, and more. Whether you pack pre-, intra-, and post-workout supplements to the gym, or simply need a versatile system for snacks and small items, the GoStak ™ has you covered.

MensHealthFood 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

46 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

Nisha 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

myles martyn 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

Fighter Diet 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

Men's Fitness on Twitter

Nearly 29 million Americans are living with diabetes. Let's take healthy steps reduce your risk. #LaceUp4Diabetes

51 15 Laws Of Leg Training -
52 Beginners Guide For MEN
53 3 Mistakes That Ruin The Success Of Strength Coaches - Pt 1 & 2 - Zach Even-Esh
54 Rober Rubio on Twitter
55 Dorian Yates on Twitter
56 Kai L. Greene on Twitter
57 The BIGGEST Mistake Strength Coaches Make - Pt 3 - Zach Even-Esh
58 T NATION on Twitter
59 Temple gym on Twitter
60 Dorian Yates on Twitter
61 Dorian Yates on Twitter