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Ronnie Coleman Coaches Bodybuilders Backstage in Thailand at FitWhey Classic

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Interview with Asia Monet Ray at TJ Martell: Family Day

Nikki caught up with the fabulous dance diva - Asia Monet Ray at TJ Martell: Family and talked about her reality show, Christmas wish list and upcoming movie!

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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

Sagittarius Horoscope for Thursday, November 20, 2014

Thursday, November 20, 2014 - Your romantic expectations may be so high today that your actual experience cannot be fully satisfying. Unfortunately, you could set a relationship up for failure as surreal Neptune squares sweetheart Venus in your visionary sign, prompting you to choose fantasy over reality. However, your fascination with a dream can also be quite inspiring as long as you understand the laws of the universe. Losing yourself in a poetic vision can be life-changing if you remember to return to earth when you're done.

Video: 'Lone Survivor' Marcus Luttrell tells his story to Alabama team

I’m so proud that we have people… especially the brave warriors in special forces, willing to truly sacrifice their lives for our freedom and liberty as US citizens. The types of freedom like being able to enjoy college football and posts comments on websites like this one. We all take it for granted sometimes. I just wish Dan Mullen could have gotten him to give that speech to the Bulldogs prior to the game!

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6 Bench Press Variations

The bench press is responsible for adding more slabs of muscle to the chest, shoulders and triceps than any other exercise – it’s the unchallenged champion for development in those areas. But when the flat bench press fails you, there are some other options you can use to get your gains back on track. Let’s take a look at some bench press variations that can change the muscle recruitment in your pecs and lead you to a mightier max.

Straight-Up Delt Workout for Massive Shoulders

It’s pretty standard practice to begin your shoulder routine with some heavy over- head presses. Done standing or seated, overhead presses build crazy strength by bringing your triceps, upper pecs and even your abs into play to help you move more weight. The goal here, however, is beefier delts and, sometimes, a simple reduction in weight is advisable. But that doesn’t mean you have to scale back the intensity. By simply alternating sides with each rep, you can create a new stimulus for growth. But here, we’ll dial it back yet another step by keeping one dumbbell stationary—either in the up or down position—to further increase the total time that your delts are under tension. This increases the time the delts work for, fatiguing your muscles in a different way than with normal presses, and igniting that deep burn you haven’t felt in a while.

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"Strength is the most important physical attribute, improving all other attributes." …

How to Get Lean: 25 Ways to Lose Fat Faster

Not seeing the results you want with your current diet and weight-loss regimen? Try these expert tips to lose fat and uncover the abs you always knew you had.

Arnold Schwarzenegger's Secret to Tree Trunk Legs

Arnold’s early training wasn’t sufficiently high in volume. “For many years, I did only five sets of squats when I really should have been doing eight…[and] I did not put enough weight on the leg-press machine,” he said. “Once I realized my mistakes and corrected them, my thighs began to grow thick and massive.” At his peak, Arnold did at least 20 working sets for legs and took each set except his warm-ups to failure. This high-volume approach helped him put on the size and build the strength (his best was a 400-pound squat for eight reps) that turned around a weak bodypart.

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

7 Reasons You're Not Losing Weight

So you want to lose weight ?  It’s a commendable goal and the benefits are plenty (self-esteem, energy, quality of life, preventing disease, longevity, and lower health costs). With an epidemic of obesity, people are looking for ways to obtain or maintain a healthy weight, yet their goals are being hijacked. Many of the saboteurs are controllable and easy, yet they are elusive.

Best Pre-Workout Foods

Bananas “They’re nature’s PowerBar,” boasts Dr. Louise Burke, head of Sports Nutrition at the Australian Institute of Sport and coauthor of The Complete Guide to Food for Sports Performance: Peak Nutrition for Your Sport . Bananas are loaded with digestible carbohydrates (read: fuel) and are packed with potassium, which aids in maintaining nerve and muscle function. The body doesn’t store potassium for very long, so a medium banana before a workout will help keep nutrient levels high. Villacorta especially recommends bananas for morning exercisers: “Get up and eat a medium banana with 1/2 cup of Greek yogurt. Wait about 30 minutes and then hit the gym. Your body will need the carbohydrates and protein.”

Branch Warren Wrist Wraps

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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.

Watch the Aca-Awesome 'Pitch Perfect 2' Trailer

The Barden Bellas are back, and this time they’re heading to an international a cappella competition. No U.S. team has ever won, because, as Elizabeth Banks’ character explains, the “whole word hates us.” But of course, that won’t stop the Bellas from trying.

The MuscleMag Guild To Protein Powder

Luckily, you’re not forced to choose one over the other, as a combination of the two is likely the best alternative. (Many supplements now contain both whey and casein protein in order to provide the body full advantage of their varying absorption rates.) A study published in the Journal of Strength and Conditioning Research examined the effects of protein supplementation on 36 trained men who followed a four-day-a-week resistance-training program for 10 weeks. Each subject ingested either a carbohydrate placebo, 40 grams of whey protein plus 8 grams of casein or 40 grams of whey protein plus 3 grams of BCAAs and 5 grams of glutamine per day. At the end of the 10-week experiment, significant increases in strength were observed in all groups. However, the group that consumed whey plus casein experienced significantly greater increases in lean mass.

Inflate Your Upper Pecs

If you’re not already doing these pec pounding moves, here are a few more reasons.

The Best Barbell-Only Back Workout

You’ll begin with the hang clean, an Olympic  weightlifting exercise that works everything but requires the traps to help heave weights from the knees to the shoulders. Then you can target the lats with rows from various angles. If overemphasizing chest work has left your front and back out of balance, you couldn’t ask for a better tool than the trusty barbell to set things right.

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

4 Biggest Squatting Myths

Think about the pelvic build. This cue implies that the hip sockets (acetabulae) on every person’s pelvis are located in exactly the same place. Common sense would say that it’s not true. Just like someone’s eyes or ears, it slightly varies from person to person. You need to set up in a place that promotes the best depth for your skeleton. A narrower stance will probably work better for someone whose acetabulae are placed slightly towards the front of the pelvis. A wider stance will work better for one whose acetabulae are towards the outside of the pelvis. Not following your body in this regard may lead to clearance issues when the ball and socket joint of the hip are restricted due to your stance.

Best Exercises for a Complete Back Workout

The back isn't only one of the body's biggest and strongest bodyparts, it's also the most complicated in terms of being a series of interconnected muscle groups. For the purposes of this feature we're dividing the back into its four main regions: 1) the upper and outer lats, 2) the lower lats, 3) the middle back and 4) the lower back . Each area requires specific stimulation via the exercises and angles of attack used, and we'll show you the two best exercises for each. With this menu, you can customize your own workout by choosing one exercise from each category to create a total program. Or if one region is lagging, you can pick additional movements that hit that area only. Either way, fully understanding which back exercises hit which portions of your back will allow you to build shape (in particular the V-taper ), thickness and width. Note: Many of the exercises we include here do not isolate but rather emphasize certain areas of the back musculature.

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.

Ron Perlman Is A Bad Man

I actually started going to the gym and getting a notion of getting ready to perform on a level I never knew before on my very first movie, which was Quest for Fire . We were going to be playing these guys who did everything by hand. We were going to be pretty much bare from the feet all the way to the forehead, there would be furs draped over our shoulders, but for the most part we would be naked underneath and walking on whatever surface we were walking on with no shoes. So I needed to get ready kind of quick. I had a lot of time, but considering how out of shape I was, I didn’t have nearly enough time to get as ready as I needed to get. But that was the beginning for me. I joined Gold’s Gym in New York, and I was smart enough to ask the membership guys if they would recommend an in-house trainer. The guy taught me how to work out. He gave me a routine. I said I really need you to be as aggressive with me as possible because I don’t have a lot of time, and so he was. I kind of transformed myself and I saw in a relatively short amount of time what eating good and pumping iron five to six days a week can do for you.

10 Rapid-Fire Fat-Burning Workouts

10 Rapid-Fire Fat-Burning Workouts

The Growing Menace

James lived in Thailand, so he didn’t know many bodybuilders in his region. His boundaries were set by meager tips such as “dry chicken and dry tuna” from the few people around who had any experience at all. From 1992 to 1995, his diet allowed few options. Eager to learn, James searched for nutrition articles in magazines to try to expand his horizons. He bought a nutrition book that listed calories, protein, carbs and fats to teach himself the basics. “That’s when I started learning about oatmeal, dropping carbs and increasing fats,” he explains. “To me, everything was the same. I ate until I was full and then I stopped. I didn’t know starving was on the menu.” For the first four years, James competed in the European-centric NABBA Mr. Universe, winning the medium-tall class in 1995, but that organization had a restricted reach, and media coverage of it was almost nonexistent in North America.

Carbs to Muscle

We constantly tell bodybuilders about the muscle-building benefits of protein.  It plays a direct role in muscle development by providing the body with amino acids. However, looking at the larger picture, muscle growth is not solely dependent on protein consumption. Carbohydrate consumption also plays an active role. In fact, the amount of carbohydrates stored inside muscles — called muscle glycogen — can determine whether or not muscles remain in an anabolic, or muscle-building, state. How vital are well-stocked glycogen stores? Protein intake above and beyond what reputable nutritionists say is “enough” won’t boost muscle mass if glycogen stores are too low. On the other hand, if glycogen stores are full, chances of faster recovery and improved growth markedly increase.

Four 5-Minute Circuits for a Six-Pack

Your abs don't need much more than a clean diet and a quick beating in the gym from time to time. In fact, carving out a six-pack can be done with the compound moves you're already doing to build your chest, back, shoulders, and legs. These four routines will save time and combine the concept of isolating the abs, and hitting them with big complex moves. Add these routines to your big muscle days.

8 Ways to Stay Healthy This Winter

So how can you stay healthy while your friends and coworkers fall prey to nasty germs? While there's no cure for the common cold, our medical expert, Isaac Eliaz, M.D., Director of Amitabha Medical Clinic, says there's no reason to feel helplessly doomed, either. With some smart habits and a little help from nature, you can safeguard your immune system against the season's grossest illnesses.

The Muscle-Building Standards: Build a Big Chest

Guys have been tossing around weights to build mass for quite some time. A lot has changed since back in Arnold's day, but a lot has also stayed the same. The Standards are bare-bones muscle-building tactics. Straight sets, moderate rest, and traditional exercises.

31 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 Five Toughest Yoga Positions for Guys

Stiles identifies five advanced yoga positions that every guy should strive to achieve. “These five will probably present a challenge for most guys because of tight hamstrings, shoulders and backs,” she says. “These poses require and promote even balance in the body so it's especially great for guys to open and strengthen evenly." If you're a new entrant into the world of yoga, we advise you pick up a few classes before you try diving headfirst (literally) into these moves.

The Best Swiss Ball Ab Workout

The Swiss ball gives some distinct advantages over other pieces of equipment or bodyweight  alone. It can extend the range of motion on the crunch, activating more ab muscle. It can also create instability, which forces your abs to contract harder to brace your body, and even serve as a source of resistance itself—like a weight—if you lift it. (Don’t think it’s heavy enough to give you a good workout? Try the V-up and pass on the next page and then tell us.)

Be The Change Giveaway - Born Fitness

At Born Fitness we believe in Random Acts of Kindness. Each month we will giveaway a product that can improve both your overall health and fitness.

Bio-Gro 8 Week Hyper Growth Program

Bio-Gro 8 Week Hyper Growth Program

Declining Weight Sets for Increasing Muscle Gains

Like we said, every set is a max set. However with such a short rest and incomplete recovery between sets, our max effort will only allow us to complete sets with progressively lighter and lighter weights. As motor units fatigue, we will be recruiting different motor units to fire to continue the work. This greater than normal number of motor units being recruited is what will bring about increased muscular size. More fibers firing, means more fibers growing, means more fibers contributing to muscular size.

Six Ways Fitness is Changing in 2015

CrossFit.  Spinning. P90X. These days, the new, new thing in fitness seems to pop up faster than you can say “Fitbit.” Meanwhile, working out has never been so scientific, technologically sophisticated, and just plain engaging. And that, of course, is a good thing: The more workout options you have, the better those options are, the lesser the chance you’ll burn out from boredom. (Just one…more…mile.) To help you make sense of this new, new world, we compared where fitness has been with where it’s headed. Here, we present the most  innovative workout trends  and technologies most likely to succeed and help take your game to new levels—in 2015 and beyond.

Are You Her Back-Up Plan?

Men are usually the ones to get a bad rap when it comes to infidelity. But a new survey of 1,000 British women reveals some startling stats. Half of all women have a fallback partner picked out should their current relationship fall to the wayside. Are you listening? Fifty percent. Married men: this can happen to you. Single guys: could you be the back-up man?

7 Things You Didn't Know Yoga Could Do for Your Body

If you practice yoga five days a week you’ll just turn into a Gumby doll, right? Eh, maybe. Though a regular yoga practice does increase flexibility and help strengthen and lengthen your muscles, there are some not so obvious benefits to getting your “om” on regularly. From better bowel movements to steamier sex, you might be surprised what a little time on the mat can do for you. Try yoga for yourself. NYC-based readers can download the Sportsetter app and enter code MFWORKOUT for a free pass to a variety of yoga classes. Learn more about Sportsetter.

6 Ways to Make Your Leg Workout Harder

Those “skipping legs day” memes didn’t show up out of nowhere. So why do so many people find excuses to bail on their quads, hams, glutes, and calves? Because the challenge of shambling to the car with sweat-soaked clothes and shaky legs isn’t for everyone. But we’re willing to bet that it’s for you, right? You can get there with these tips provided by certified personal trainer, motivational speaker, and TV personality John Rowley .

The Born Fitness Approach to Health and Fitness - Born Fitness

I wanted to quit fitness, but there’s really no escape. It’s like the mob in that way. Some of us just choose to make it a more prominent part of our lives, while others either ignore the value or never cease to grasp that fitness—and health—can be an enjoyable, invigorating, and stress-free (as well as stress-busting) experience.

Training Styles: Freestyle

In 2008, FLEX introduced a new concept to training— freestyle. In an era of freestyle rap, freestyle skateboarding,  and even freestyle running (parkour, anyone?), some bodybuilders  improvise and innovate their way through their workouts.  Kai Greene has been at the forefront of this method. Sometimes  it’s difficult to tell which body part the Mr. Olympia runner-up is  training, because he’ll incorporate work for other muscles and  include unorthodox moves like handstands. However, it was after  observing a Brandon Curry workout in the summer of 2008 that I  brought the freestyle label to bodybuilding.

Rise of the Machine

I was around 17 when my cousin John [Lancaster] took me to the gym for the first time in ’92. The idea was to get me stronger over the summer to help my sports performance. The first day he took me, I remember that next morning saying every curse word you could think of. It was a different kind of pain than I had ever felt before. Well, I went off on my cousin. I told him, “Dude, there is no way I’m ever going back to the gym. I’m going to go home, get in bed for a couple of days, and never do it again.”  But he kept saying, “Come on, it gets much easier. You have to stick with it.” Finally I gave in and went again. I kept going, and before long, that same summer, I entered a local teenage bodybuilding show. I was only 5'9.5", 153 pounds, and the only thing going for me was a six-pack... But I won. All of a sudden, I was like, “Wow, this is great.”

Milestone Birthdays Spark Life Changes

At milestone birthdays, people either conclude that their lives are meaningful, or they decide their lives lack meaning. Some engage in productive behaviors like taking up a new sport or running a marathon for the first time. In fact, researchers suggested the “9-enders” were found to be more motivated and trained harder in marathons than any other participants; people ran an average of 2.3% faster in their 9-end year than the two years before or after.

Back on Track for Greater Growth

Rows, pulldowns and chins — these exercises comprise the nuts and bolts of any solid back training routine . These multi-joint moves help to add width and depth to your back and are perfect for the guy looking to add mass to the lats . But diligent trainers quickly learn that what worked last year may not work this year. It's called a plateau, and no matter how hard you're training, if you're not mixing up your workouts and demanding more of your targeted muscles, your gains are going to stall out like a motorcycle with a bum clutch. This workout is sure to provide the jolt you need to get your growth back on track. With this assortment of strength-based exercises, your back is forced to remember what it was like to get sore.

The Future of Sports Nutrition with Ashley Conrad and Amber Dodzweit of Clutch Bodyshop - Google+

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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.

Burn Baby Burn

, due to the responsibilities of travel, work, and family. Here’s the good news: New research suggests that you can burn more calories in the gym with shorter, more intense workouts versus longer workouts.


The Train With Kai Contest winner will travel to the New York metropolitan area courtesy of MuscleMeds, and take part in a 90 minute training session with the one and only Kai Greene! The workout will be filmed by legendary videographer Mike Pulcinella, and the contest winner gets to pick the body part that they train with Kai. In addition, the winner will also receive a special MuscleMeds Gift pack valued at $300!

11 Top Trainers Share Their Favorite Workout Snacks

CrossFit is known for being a super-intense workout that relies on both strength and aerobic fitness (and knee socks ). So post-sweat fest Erica Giovinazzo makes sure she replenishes her energy and maintains her hard-earned muscles. "I have a protein shake mixed with fruit. Because our bodies have used up all our glycogen stores after a hard workout and basically all the energy it had, it is important to refuel it with both carbs, which will be absorbed by muscles first, and protein to help prevent the breakdown of muscles for protein. Plus the liquid [form] helps you absorb those nutrients fast."

51 The Sliders You Need to Eat on Game Day
52 4 Keys To Staying Lean All Year -
53 BPI Sports Whey-HD at
54 Nutrabolics Athlete's Food at
55 Eight Ways to Drink Like an Athlete
56 Build Your Own Weight-Gainer Shake -
57 Biotest on Twitter
58 Kai L. Greene on Twitter
59 Shawn Ray's Photo
60 How To Make Sure People Engage With Your Website
61 6 Hardcore Holiday Workouts -
62 H.U.G.E Top 10 Training Mistakes: Part 1
63 Try A High-Protein, Low-Carb Diet for Fat Loss and Better Health: Make It A Lifestyle
64 On Trial: Back Squat vs. Front Squat
65 shawn ray on Twitter
66 Phil Heath Seminar, Part 4: Finding a Cure
67 Biotest on Twitter
68 Poliquin Group™ on Twitter
69 Does Pot Make You A Better Athlete?
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71 Fighter Diet on Twitter
72 Fighter Diet on Twitter
73 Rising Football Star, Darius Wheeler!
74 Fighter Diet on Twitter
75 Fighter Diet on Twitter
76 Cursing Is Useful, We Swear
77 Fighter Diet on Twitter
78 Dorian Yates on Twitter