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What Are the Muscle Shocker Workouts?

A personal behind the scenes blog about the creation of the Muscle Shocker Workout series on One-off workouts to "shock" the body.

The Strongman Total-Body, Circuit Workout

Try these four strength moves to improve conditioning, burn fat and build lean muscle. Spokesmodel Search 2016

We're scouring the globe for one male and one female who can rep us as the 2016 spokesmodels.

Chain Badge Tee

These days, the fitness community is certification-crazy.  Now you can be certified to instruct complex olympic movements in one Saturday, teach others to

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Sagittarius Horoscope for Monday, November 2, 2015

Monday, November 2, 2015 - You can't restrain the tide of desire that is welling up inside you, but you still might feel like it's not possible to tell others what you want. You may try to suppress your emotions because the thought of discussing them makes you anxious. But acting like nothing is wrong isn't a path to happiness, either. Even if you think your feelings will only get in the way of an otherwise uncomplicated day, rest assured that saying what's on your mind is better than remaining silent. The amount of relief alone is worth pushing past your fears. If you can't be authentic with your friends, then it's time to make some new ones.

Eight Ways to Salvage a Bad Workout

Workout rescue 911! Pluck success from the jaws of workout disaster.

Train Like The Rock: Dwayne Johnson's Shoulder Routine

Johnson hits the gym six days per week, usually focusing on one body part per day. At 40, he's a seasoned, instinctive trainer. "I go by feel," he says, and notes that when he's in the gym it's all business. "I have my headphones on. I'm listening to my music. I'm 100% focused. There's no wasted time and no wasted effort when it comes to me and the weights." And The Rock's favorite body part? Legs, which is why he leaves them for Saturday when he has extra time to train them.

Take the Guesswork Out of Training

How many times have you caught yourself asking the question, “Which exercise should I do?” You get cranking on a good program, but still find yourself questioning why certain body parts just aren’t getting any better. You look around the gym and see a lot different exercises being performed and probably say to yourself, “Should I do that?” The better question should really be, “What am I trying to improve?” Exercises are created for a specific purpose, but when it comes to building size and getting razor-sharp cuts, that reason becomes even more important. Choosing the best exercise is difficult, since most exercises have variations and may activate more than one muscle or muscle group, making it difficult to pinpoint the true target. You also have to consider how to get all your body parts worked out inside of a week while ensuring that your overall goal is met.

Train Chest Hard & Smart with Zack Khan

At 5'11" and an off-season 310 pounds, “King Khan” says his favorite body part to train is chest. From the sheer size of him—60- inch chest, 24-inch arms—you might expect Khan to be bouncing 600 or more pounds off his chest. But this is a man who has been hurt and knows better. When Khan tore both tendons above his kneecaps hack squatting in mid-2010, the injury postponed this 2009 British Championships super heavyweight and overall winner’s pro debut all the way through 2013 (where he placed seventh at the Dallas Europa Super Show). When he trains anything these days, he trains hard, but he trains smart.

6 Keys to Warming Up Properly

A proper, progressive warm-up is essential to both preventing injury and enabling you to get the most out of your time spent training. This is particularly important when beginning a new training program or coming back after a long layoff. Unfortunately, in the rush to dive into sets and reps, warming up is a phase of training that is very often overlooked.

7 Keys To Lifelong Strength Gain

Now in his mid-40s, Stan Efferding knows how to beast the weights and look the part. Here are his top tips for extending your strongman prime.

Lose Your Love Handles With the Dumbbell Side Bend

Forging a solid midsection is as much about diet and cardio as rocking out endless crunches . But when it comes to taking decisive action against love handles, most guys aren't sure what exercise will best attack the problem. The single most popular‚ and most misused‚ exercise for your obliques is the dumbbell side bend. Once you understand how this move works, the way you've been doing them and the wacky technique flaws you'll see at any gym will seem comical to you. Here are the basics to get you started.

Arnold Commemorates Meeting Franco Columbu

What a friendship! Between them, Arnold Schwarzenegger and Franco Columbu own nine Mr. Olympia titles, but more importantly, they are firm friends. Arnold and Franco first met in 1965 in Germany and would come to the United States four years later. The pair started a bricklaying business together and Columbu would go on to be Arnold's best man when he got married in 1986.

Best Grips for Big Lats

A comprehensive study comparing three different grips for lat pulldowns.

Lift Doctor: Bad Knees, Big Legs

Don't let bad knees stunt your leg development. We've got the prescription for overcoming this hurdle to build bigger legs.

How to Add 10 lbs to Your Bench in 10 Seconds

Strength is a skill just as much as it is a quality. This means that you can instantly get stronger if you learn how to use your body properly. Therefore, if you want to almost instantly add 10 lbs on your bench press, then then give these quick and easy benching techniques a try, and see how much more iron you end up hoisting.

How to Get Big

There is no “simple” answer to your question, but that doesn’t mean getting big is overly complicated. If you’re a beginner, the best way to get started is with a basic routine like some regularly featured in FLEX. However, the long-term “secret” is to get to know your body: what exercises it does and does not respond to, and what training frequency suits you best. For instance, I always found that my biceps grew quicker with barbell curls rather than dumbbell curls.

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Why the "fat acceptance" movement has it all wrong: …

7 Reasons You Need HIIT

The main emphasis for someone new to HIIT should be a routine that goes hard for 60 seconds and then breaks for 1-2 minutes, depending on the exercise involved. As you get accustomed to HIIT, you can lower the work to rest ratio from 3:1 to 2:1 and eventually even 1:1. During the high intensity interval, your goal should be to have your heart pumping at 85 percent of its maximum rate, or in simple terms on a scale of 1-10 of ease of breathing, you want to be at 8-9.

5 At-Home Cardio Workouts for Fat Loss

5 At-Home Cardio Workouts for Fat Loss

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Squat every day for 100 days in a row. You read that right. The plan: …

5 Critical Tips for a Better Workout

Follow these techniques to maximize your training efforts for optimal muscle-building results.

Five Lunch Break Workouts for Fat Loss

Many gyms offer a variety of workout classes during lunch hours to give guys an opportunity to break a sweat during what may be the only time to workout. These workouts will often be group aerobic training, which will give you a goodt workout, but may leave something missing. If you don’t sign up for classes or want to add something extra to your midday routine, we've got the fast, efficient, and effective moves to maximize the amount of fat you’ll burn in minimal time.

Mark Dugdale 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

A One-Minute Lesson on Getting Bigger Traps

But all in all, if you want to make the best possible choice between training traps with shoulders or back, go with shoulders, Stoppani advises. Or if you want to take a slightly more complex route, divide your trap training between the two: Do shrugging moves with shoulders, and on back day (or in a separate stand-alone workout) hit your middle traps with rows or incline dumbbell shrugs and your lower traps with lying dumbbell Y-raises or overhead barbell raises to the front (which is like a front raise for delts, except you raise the bar completely overhead). We don’t need a poll to know that’s a great solution.

Double-Split Routines

Workouts reached peak volume in the 1970s when Arnold Schwarzenegger hit most body parts with a 15- to 25-set barrage three times weekly and abs and calves daily. But Arnold didn’t just do half his workload one day and the other half the next, because the resulting sessions would’ve lasted more than four hours. He also went a step further and split each day’s workload, doing half in the morning and the other half in the afternoon or evening. By double-splitting, he moderated the volume of his 12 weekly workouts. We’re not recommending you follow Arnold’s high-frequency split long term. But there are three ways you can benefit from a routine daily double.

Exercise Equivalents of Halloween Candy

To keep you motivated through this festive season, we've compiled this festive list of your Halloween favorites and how much time you'll have to spend festively galloping your ass back into shape after you indulge.

70 Ways to Eat for Muscle

2. DON'T OVERDOSE ON PROTEIN Some bodybuilders develop a mentality that if some is good, then excessive amounts are better. If you're eating more than 2 g 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.

7 Healthy Grains Every Guy Should Know

From buckwheat to barley and even amaranth, make room on your plate for these superfoods.

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Need to look lean for a special event? Dump fat, water, and bloat in just 6 days. The plan: …

The Fit Kitchen

Stouffer's Fit Kitchen prepared meals have 25+ grams of protein.

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The fat-loss diet that also rids your body of cravings. Get the free ebook here:

10 Healthy Late-Night Snacks

What goes better with Corden, Meyers, and Kimmel than Ben & Jerry's and Jimmy John's? Not much else when you've got the late-night munchies, but guess what?  "When you overeat before bed, your body is much more likely to store those calories as fat," says nutritionist Manuel Villacorta, R.D., a spokesperson for the American Dietetic Association.

Optimum Nutrition Gold Standard Pre-Workout at

This formula raises the bar by providing you with only what you need to achieve your True Strength™ - made with select banned substance free ingredients, including caffeine from only natural sources (tea and coffee bean) to help dial in intense energy, mental alertness, and sharp focus before you hit the gym. Gold Standard Pre-Workout™ is also made with only premium ingredients including CarnoSyn® Beta-Alanine, which supports your intramuscular buffering system to help you train harder, longer and German-engineered Creapure® Creatine Monohydrate - one of the industry's most well-known providers of high purity creatine monohydrate.* Finally, the Gold Standard of pre-workouts includes L-Citrulline Malate - a precursor to Nitric Oxide (N.O.) synthesis and other ingredients such as AstraGIN® and Acetyl-L-Carnitine HCI to round out this powerful formulation.

Deadlifting Safely

Instead, I do another favorite exercise: rack deadlifts. To perform rack deadlifts, set the safety bars in a power rack just below knee height. With your back straight, pull the weight until you’re in a standing position with your hips in line with your shoulders. Then carefully lower to the start position, bringing the weight to a dead stop. Don’t throw the weight down and bounce back up—if you’re doing that, you’re taking the tension off the back muscles.

The Muscle Shockers: This Old-School Training Technique Will Blow Up Your Chest

When you're hitting the bench, have you ever had your triceps get tired before your chest even feels a pump? Well, that could be holding back how much muscular stimlation is actually happening in your chest. The best way to avoid it? Pre-exhaust your chest with high repetitions of flyes beforehand. The idea is to beat up the primary mover (in this case, your chest), before your triceps and shoulders even get involved. While you may not be as strong in your other lifts, you'll be sure you're hitting every fiber in there.

13 Foods That Can Kill You

This may be an extreme case, but you should know that foods—natural foods, not foods soaked in chemicals—have the potential to kill you, too. Not to be alarmist, or prevent you from enjoying some nutritious fruits, veggies, and the sort, but you should know the dangers. From pits to leaves, and everything in between, take note of where these foods’ naturally occurring chemicals and toxins are lurking. While some should be avoided at all costs, others are just a matter of learning how much to eat, and how to prepare them. Your curiosity get the best of you yet? Check out the 13 foods with the potential to drop you to your knees. 

6 Moves to Work Your Arms to Exhaustion

Ninety-nine percent of Muscle & Fitness readers started lifting weights to build bigger arms , the other one percent are liars! Iconoclast, old-school bodybuilder, the late Chuck Sipes, had this to say, “The settler, the village blacksmith, the lumberjack, the carpenter and builder — all needed powerful arms to ply their trade well, and in time those with the greatest, most powerful arms grew to be respected for their contributions.”

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Eat too much Halloween candy? Try this simple diet plan: …

The 15 Best Lunge Variations

Static Lunge What it works and why it’s challenging: "The Static Lunge may be your starting point of developing the movement pattern, however it’s one that places huge stress through your hamstrings, glutes, and quads due to its strong eccentric contraction of your muscles," King says. Working on the eccentric (lowering) phase of this exercise is super important because you want to recruit as many muscle fibers—required for performance and muscle development—as possible. What's more, the static lunge will challenge your balance (since all your weight is loaded through your forward leg) and your hip flexibility (which will determine how deep you can settle in to the lunge).


Warnings: Do not use more than 4 total servings per day. BCAA ENERGY contains caffeine and beta alanine. Beta Alanine can create a temporary tingling feeling on your skin. This is normal and diminishes with continued use. This product is only intended for use by healthy adults over the age of 18. Do not exceed recommended serving amounts or daily intake. Do not use this product if you are pregnant, contemplating pregnancy or nursing, if you have any pre-existing medical condition, or if you are taking any prescription or OTC medications. Discontinue use two weeks prior to surgery. This product contains caffeine. Do not use if you are caffeine sensitive. Keep out of reach of children.

The Most Delicious Gourmet Post-Workout Meals of All Time

“We’ve had a team from NoMad and Eleven Madison Park running weekly together in Central Park, and a handful of us are also running the marathon, so it’s been an amazing way to bond as a team,” says Humm. For Samuelsson, it’s more personal: “I always feel better after running. It is a great way to let my mind wander and to get back on track,” he says.

A True Test of Fitness: The Gladiator Press

If you can, raise your free leg and keep it there for the duration of the set. If you find it very difficult to keep this position, it’s a sign of muscle weakness and/or muscle imbalances that need to be addressed. For example, if your shoulders lack the stability to hold you in place during the press, you probably need more exercises like face pulls , inverted rows , and seated rows .

M&F Iron Maiden: Hope Beel

We caught up with fitness coach Hope Beel who gave us the 411 on her favorite workout (glute day) and hobbies. Oh, she also had a bunch of pics to share.

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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...

Why Losing Weight Is Hard

I have very few people that I consider “mentors” in my life. My parents are obvious, but outside of my family there is one man that stands above the rest: Ted Spiker. I say this with as much gratitude possible; if it wasn’t for Ted Spiker, I don’t know if I would have ever made it in the health and fitness industry. In fact, writing about Spiker deserves it’s own post, but right now I want to focus on Spiker’s latest contribution to the health industry, Down Size . In this excerpt from his new book, Spiker keys in on the real reason why so many goal driven plans (for weight loss, exercise, diet…really anything) oftentimes fail. Grab a cup of coffee and get ready to learn. This one’s on the house and it’s worth your time. -AB

Beef and Vegetable Stir Fry

When it comes to “go-to” meals, stir fry’s tend to be a staple option. They’re quick, loaded with protein and vegetables, easy to make, and always taste incredible. This recipe offers a little extra flavor in the form of a unique mix of ginger and sriracha. The combination will leave you pleasantly surprises. (Or if you don’t like either ingredient, simply remove them and the dish still tastes great.)

Squat More Weight Instantly With This 1 Simple Load-Tampering Tactic

HOW TO DO IT: After a thorough warmup, choose a barbell exercise—almost any squat , bench press , or deadlift variation will do—and work up to a load that’s 80–93% of your max (if you’re not sure what your max is, take a conservative guess). Now perform two sets of 1–3 reps with that weight, resting three to five minutes between sets. Rest another seven minutes to let any fatigue dissipate, then go ahead with your normal routine. Because your nervous system will be hyperactivated from the heavy loading, subsequent sets will feel lighter and more explosive. That means you can train harder and achieve a greater muscle-building stimulus. “Heavy loads prime the neuromuscular system,” says strength coach and physical therapist John Rusin , D.P.T.

Get Bigger Quads With Classic Exercises

Unique exercises have their place in any program, but many people focus on them too much when they should really be stressing rep ranges, volume, intensity, and frequency with basic moves. Work harder to understand and manipulate these variables, while placing less emphasis on esoteric exercises, and you’re bound to see shocking results. The workout below represents “multi-rep range training,” with strength training rep ranges on squats, hypertrophy ranges on leg presses and lunges, and high reps on extensions to finish it off.

Lou Ferrigno Shares His Bodybuilding Wisdom

Whenever I don’t feel like doing another workout or eating another chicken breast, I only have to remind myself of the benefits of this lifestyle. I owe everything to bodybuilding. The training I did to build my physique taught me how to work toward a goal with great intensity and total dedication. Bodybuilding has also taught me to be persistent, to be self-reliant, and to look at myself objectively. Most important, bodybuilding dramatically improved my self- image, allowing me first to achieve average confidence after years as a shrinking violet, and later to assert myself as a bodybuilder, actor, and public personality.

Best Traps Ever

Deadlifts and shrugs place the greatest loads on the upper traps, while seated rows and bentover lateral raises target the middle and lower traps. In order to fully activate the traps on seated rows and bentover lateral raises, spread the shoulder blades at the bottom of the movement and then retract and squeeze them together at the top.

5 Common HIIT Misconceptions

Effective HIIT training will help you torch calories, build lean muscle,  lose fat , improve heart health, push your limits, and increase efficiency. But while the benefits of HIIT are plentiful, there are still some myths about this type of training that, if followed, can hinder your performance. Find out the truth behind these five common HIIT misconceptions to perform your intervals perfectly.

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