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How to Knock a Dude Out

Of course, in the name of self-defense.

2015 Fit Squad 6-Week Challenge

Join me for the Fit Squad 6-Week Challenge. $35,000 in prizes! Register today! #BBCOMFitSquad @bodybuildingcom @MuscleTech

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Sagittarius Horoscope for Sunday, November 15, 2015

Sunday, November 15, 2015 - You must be serious-minded about your current commitments and you expect others to respect your no-nonsense attitude. However, you still may be unable to concentrate on your pressing obligations due to your wandering imagination. Saying all the right words is easy; however, it's quite another thing to put them into action. Good intentions won't take you as far as you want to go today; you have to walk your talk to be recognized. Work now, dream later.

Add One Inch to Your Arms in One Month

The key to serious size is to take that mythical, only-in-the-gym pump and turn it into permanent muscle. Sure, you can do some fast back-to-back exercises and push your pump through the roof—causing your clothing to fit tight—but just a few short hours later, that pump is gone, and you don’t have the muscle to show for it. The answer to this dilemma is to combine pump-type training with permanent size- and strength-building exercises, then allow for maximal recovery before beating your muscles into submission in the next workout.

70 Ways to Eat for Muscle

Some bodybuilders develop a mentality that if some is good, then excessive amounts are better. If you're eating more than 2g of protein per pound of bodyweight each day, then you're probably consuming more protein than your body can use for muscle building. Excess protein will simply be broken down and burned as energy (or stored as bodyfat). Protein is difficult for your body to break down because it's a complex molecule, so it's an inefficient source of energy. Keep protein consumption high, but don't go overboard. Rely on other good bodybuilding foods, including carbs, to keep weight up during growth phases and watch the mirror for signs of excess.

6 Simple Moves for Crafting Bigger Calves

Assuming your training volume and intensity are sufficient and your nutrition is on point, it’s going to come down to exercise selection. Let’s take a look at six easy moves to help bust out some bigger calves.

10 Foods to Fight Aging and Keep You Lifting Longer

Chow down on these foods to consistently perform at your peak.

The 30 Best Shoulder Exercises of All Time

An extremely mobile ball-and-socket joint, the shoulder can move in any direction. Although the joint moves freely, it's not a very stable area of the body and several muscles, including the deltoids and rotator cuff muscles, provide extra support. Strengthening these upper body muscles and the bones underneath them not only prevents injury, but also leads to a more aesthetic look.

5 Rules for Building Bigger Triceps

The man who wants  bigger triceps  cannot live on pressdowns alone. Too often, we see guys in the gym—and maybe you're one of them—working his triceps to death at the cable pressdown station. Ten sets, 15 sets... whatever it takes to get them sore. But what the pressdown-happy masses don't seem to realize is that this exercise emphasizes the lateral (outer) head of the triceps. So if that's all you do, the other two heads of your tri's are going to be underdeveloped and you'll never get the kind of growth you're hoping for.

Mobile Strike on the App Store

So firstly I am not a mmo games fan. Just tried it as it looked good, but let me tell you that I am hooked to it now. It's the best game ever. The graphics are good. No lags or crashes till now. I love how the game looks and feels, reminds me of high graphics 3D games. The best part about this game is the alliance. As I said I'm not a mmo player, but luckily I joined a good alliance. My alliance helped me a lot to scale faster and now I'm rocking it. The chat services is amazing. It's so accurate, I would rather use the games translation service than google translation. Also it's like so wonderful to understand how gamers from other countries play. It's amazing wit the chat service. Don't get annoyed wit the initial tutorial, do it soon and have some patience cos it gets exciting and enticing after level 3. Trust me, now I know how it feels to be the commander of an army, there is so much strategy involved that it makes me think all the time, it's improving my attention to detail and critical thinking in my office too, hahahaha. But trust me it's so addictive, I am like hooked to it 24/7.

6 Ways to Pump Up Your Post-Workout Meal

We all know the most important time to get food in is immediately post workout. Our body is in a prime state to soak up nutrients to help repair muscle tissues. This process begins the early stages of recovery, which helps us to grow bigger and stronger. What should you be eating post workout ? How much should you be eating? Whey protein alone or consume protein with carbs?

Like Hoss

Fouad “Hoss” Abiad knew he wanted to be a bodybuilder when he attended his first bodybuilding event, the 2000 Toronto Pro. The pro portion of the show was dominated by such bodybuilding legends as Markus Rühl (who won) and future Mr. Olympia Dexter Jackson (runner-up), but it was the amateur part of the contest that stoked Abiad’s competitive fire. “A friend of mine, who I worked with at a bar, was competing,” remembers Abiad. “He was 220 or something like that, and I just thought it was crazy that he was up there, and I wanted to do it.”

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.

4 Medicine Ball Exercises for Shredded Abs

As well as helping with injuries, the medicine ball can help tone your core muscles, - the body’s center of power. Using a medicine ball to train the core is perfect because you can perform so many functional movements similar to those that you do in everyday life.

One Exercise or More?

One group performed one exercise (for example, squat) for 12 weeks using its 8 RM while increasing the number of sets from 4 to 6 to 9 for Weeks 1–4, 5–8, and 9–12, respectively. The second group used the same load and set protocols but did squats, deadlifts, and lunges. The group who did three different exercises gained significantly more strength even though total number of sets, reps, and weight loads were the same.

2 for 1: The Best Moves to Shatter Your Personal Records

Improving your workout is an endless quest, and can get frustrating. There are certain parameters you must fulfill to improve, mainly adding weight to the bar or squeezing out more reps in the same amount of time. This is were the tried-and-true method of progressive overload comes in where you force your body to constantly adapt to higher weights while taking a deload week every 5-6 weeks.

The Next Big Game Changer

Many men’s physique competitors share the same characteristics: They’re former high school or collegiate athletes who got into modeling or bodybuilding. Antipov didn’t start competing at age 17 like current Olympia Men’s Physique Showdown winner Jeremy Buendia, yet he has more athletic history than Arnold Classic Champion Sadik Hadzovic. In fact, sports are how Antipov learned to speak English. “In 1997, I came to the U.S. from Belarus, where I played hockey,” Antipov says. “I didn’t speak English, so I knocked on the doors of kids who lived on my block and asked if they wanted to play hockey with me.”

6 Things Experienced Lifters Do Every Day

You'd be wise to follow these daily rituals of the advanced weightlifter.

Whole Eggs vs. Egg Whites

When you’re seeking protein and nutrients on a low-carb diet, choose whole eggs over egg whites. Whole eggs are still a very low-calorie food, despite the fact that they contain more calories from fat than they do from protein. Keep in mind that dietary fats slow protein absorption, allowing it to stay with you for longer. Whole eggs also have a better amino acid profile to help support bodybuilding results. When your goal is to get in protein quickly, choose egg whites, but at all other times of day go with whole eggs, or mix whole eggs with egg whites to provide a broader range of nutrients. - FLEX

Maxx Charles Blasts Legs

“How many people must have had similar thoughts? They see these Mr. Olympias, and it becomes their dream, the only thing that would satisfy them,” he says, laughing. “You can want to be, you can try to be, but if you don’t have the genetic potential—well, what if you don’t? What then?” Hexed genetics was not the quandary faced by Charles, born in Port-au-Prince, Haiti, who nurtured and then carried those iron dreams with him when he moved to the U.S. in the early 1990s. The hulking, 5'11" bodybuilder, who spends long days and weekends working as an IT tech in Long Island, NY, was bursting with genetic potential. What kept Charles away from the stage had nothing to do with self-doubt regarding his ability to add muscle.

Keep Your Summer Six-Pack Year-Round!

Is it fun to do it this way? Not exactly. And that's why the Internet is packed with articles these days that seem to be trying to scare you away from your abs—explaining "what you should know" before trying to see them, asking if they're "worth it," or questioning if you're ready for "the cost" of a six-pack. Don't be scared away. If you want abs year-round, you can have abs year-round!

10-Minutes Or Less Protein-Packed Breakfasts

Is breakfast really the most important meal of the day? Some claim breakfast helps jump-start your metabolism, improves cognitive performance, and aids in weight loss, whereas others suggest that it has little effect on weight or may even hinder weight loss. Regardless, many of us aren’t ready to ditch our morning meal, and for good reason. After a long stretch of not eating while we sleep, our bodies are quite literally ready to “break the fast” with some nourishment. Choosing the right breakfast foods – those high in fiber and/or protein -- can prepare our minds and bodies for the day ahead. This becomes a challenge when we’re in a rush and opt for a fast-food breakfast sandwich – something that won’t provide the morning fuel. Instead of being in panic mode in the morning, prepare these breakfast meals the night before – they are what your body is hungry for.

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The Curious Case of Why People Fear Protein

Spoiler alert: Protein is not dangerous or a threat to your liver or kidneys. But there are circumstances where you need to limit how much protein you eat.

More Muscle in Less Time

In the dawn of the New Year, you’ve probably got your hands full realizing lots of  resolutions.  And while one of them may be to get in better shape, that doesn’t necessarily mean spending more time in the gym. If you’re busy and stressed and need all the free time you can get, or you’re just trying to establish the habit of working out and are tired of committing to a full gym schedule, this is the routine for you. It needs to be done only twice a week, and can be completed in well under an hour. As you’ll soon find out, that’s plenty of time to change your body.

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How to Personalize Your Workout

Designing your plan isn’t just about selecting good exercises. It’s about the picking the best options for you body. If every workout were created equal, then all plans would deliver the same results and consist of the exact same movements. While most training plans do boil down to some commonalities, there’s a reason why so...

10 Ways to Build Strength Without the Size

Believe it or not, not every athlete wants to build massive muscles. Think about wrestlers, MMA fighters, gymnasts, or athletes who use their own body weight as their primary resistance, they need the strength, but the additional bulk can be more hindering than helpful. What’s important to consider is that strength is not solely a property of muscle, but rather a property of the motor system. So going for the pump, total muscle exhaustion and complete muscle annihilation is not the name of the game here. Your body increases its strength by a) recruiting more muscle fibers in a particular muscle group and b) increasing the firing frequency of your motor neurons (neurons and muscle fibers). Apply these methods below to jack up your strength, but not your size.

VIDEO: The Fat-Loss Intensifier Workout

The Fat-Loss Intensifier workout is not for the faint of heart. Things will start slow and easy with the horizontal cable woodchops, but that's just the calm before the storm. The deadlifts, squats, presses, chins, cleans, RDLs, and rows will completely light you up. Eat clean and you'll have no other choice but to burn fat and build muscle.

How to Train Your Chest and Back by Ben Pakulski - click to find out how to add shocking size to your back. How to Train your Chest and Back by Ben Pakulski - visit- - IFBB Pro Ben Pakulski teaches you how to properly train your chest and back for optimal muscle growth. To train your chest and back properly, it is all about initiation, stretch and angles. This video by Ben Pakulski will help you train your chest and back more effectively. If you are looking for the proper training split to build muscle, see how IFBB PRO Ben Pakulski builds big muscle through the best 40 day program design routine in his MI40 program: Don't miss any Ben Pakulski workout or Ben Pakulski training tips by subscribing to the channel: And "LIKING" the fanpage here:

8 Gold's Gym Trainers' Go-To Bodybuilding Workouts

“The key benefits to our workouts is diversity in training principles while maintaining a strong sense of exercise science. Utilizing the foundation of effective body building can be translated for nearly all fitness goals though the increase of lean muscle mass which will benefit in both metabolic rate as well as increases in strength and athletic performance,” says Jeff Na, vice president of fitness at Gold’s Gym.

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Wheat Belly Deception: Understanding Wheat, Insulin, and Fat Loss

It’s one of the most popular books on weight loss. But here’s why Wheat Belly is a stomach full of weight-loss deception. Editor’s note: This is part II of a combined post about common misconceptions on fat loss and weight gain. To read the first part, click here. To help you understand why wheat isn’t...

Master the Three Most Important Lifts

Whether you want to pack on muscle, burn fat , or just fend off the decrepitude that comes with aging, the list of exercises that will help you make the most progress in the least time is surprisingly short. When done properly, the good-old squat, bench press, and deadlift each draw on miles of muscle fibers, toughen up bones and tendons, and light a raging fire under your metabolism.  To master these three all important lifts, follow these steps—and watch your fitness goals fall into place.

High Protein Piña Colada

If you want a great protein shake, the process isn’t very hard. Tossing together chocolate protein powder + a banana + peanut butter is as simple and delicious as you’ll find. Same goes for vanilla powder + berries. The magic of the protein shake occurs when you stray outside the typical flavors and recreate drinks you love, but in a healthier, protein-packed fashion. Enter: the high-protein piña colada. Sure, there’s no alcohol in this version (although you could arguably add it), but it tastes really good and is surprisingly refreshing. -AB

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How Do These "Superfoods" Stack Up Against One Another?

How Do These "Superfoods" Stack Up Against One Another?

25 Foods to Eliminate Your Love Handles

While these foods won’t literally incinerate the fat from your abdominal, they will promote weight loss, and aid in your long-term goals without making you feel deprived. “So many diets are bereft of proper protein,” Elkaim says. Instead, many guys count calories and eat tiny portions of high-sugar foods or juices that actually create a starving sensation, he adds. The principle behind the selection of these foods is simple: You'll eat real food (Read: not a bunch of bars or shakes) that come from every major food group. “You want 80 percent of what you eat to be raw, whole, plant-deprived foods to support your system and create an optimized environment for health and wellness,” Elkaim says. We picked foods packed with protein, fiber, and healthy fats to keep you energized to power through every day and any workout. 

Build a Superhuman Upper Body With This Workout

This just in — your upper-body workout just isn’t cutting it anymore. The problem with most programs is that they either go for low-weights, high-reps OR high-weights, low-reps. So even if you’re doing a lot of bench presses, overhead presses, and heavy pulls, the truth is you’re not getting enough volume and intensity to stimulate incredible muscle growth.

6 Kitchen Essentials That'll Make Any Guy Feel Like a Master Chef

Fancy, hard-to-master kitchen gear won’t help you cook great meals—but a few of the right tools will. These essentials will wean you off the microwave forever.

The 9 Best Plyometrics Exercises for Muscle

A plyometric movement is quick, powerful move that starts with an eccentric (muscle lengthening) action and is immediately followed by a concentric (muscle shortening) action. Performing plyometrics movements increases muscular power, which translates to higher jumps and faster sprint times. Combining the moves with resistance training is a way to maximize power and performance, but as a general rule, if you lift legs heavy one day, then skip the lower-body plyometrics training and vice versa for upper-body lifting and plyometrics. Increase your power, strength, and personal records in the gym with these nine heart-pumping plyometric moves.

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Arnold Looks to Terminate Ivory Trade

To further drive home the point, Schwarzenegger appears in a video (below) blowing up an ivory tusk to send a clear message that the world needs to rid itself of ivory demand. With the public's action, we can significantly lessen the needless slaughter of these beautiful animals and say hasta la vista to poachers once and for all.

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Should You Go on a Sex Fast?

Those three months, Crews says, left him "more in love" and "more turned on" than ever. “…no sex, all relationship, all talk, all cuddle," he added. "I found that at the end of that 90 days ... I knew who she was, and it wasn't about 'Let's go out because I know I'm gonna get some sex later.' It was like, 'Let's go because I want to talk to you. I want to know you'."

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High school football roundup: Sobrato defeats San Jose, celebrates first win of season

Leki Nunn had a hand in six first half touchdowns by visiting Serra (five in the air and one on the ground), as the Padres cruised to a WCAL victory. Brandon Monroe scored three times (two touchdown receptions of 40 and 38 yards and a 5-yard scoring run). Kelepi Lataimua scored on a 5-yard run and a 37-yard reception from Nunn.

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