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Chest Training With Flex and Dallas

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Chest Training With Flex and Dallas

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2014 NPC National Bodybuilding Championships

Flex Lewis Guest Posing at the 2014 NPC East Coast Championships

Sagittarius Horoscope for Saturday, November 22, 2014

Sunday, November 23, 2014 - Rolling with a few surprises today is a piece of cake. Luckily, your cheerful resilience enables you to deal with one noisy distraction after another. Although the Moon is in your sign, her collaboration with intellectual Uranus empowers you to display your brilliance while intuitively responding to an emotional drama. Just remember, you don't always have to be rational. It's sweeter to escape into your dreams for a while if you know you'll be pulled back into reality by tomorrow.

6 Moves for Stronger Knees

Get into a pushup position with a roller at the base of your ankles. Turn your toe in towards the midline of your body in order to expose the muscles of the shin and address them. Press your shins firmly down on the roller and gradually inch up towards your knee. You completely control the pressure in this movement. For more intensity really lay your body weight into the foam, for less ease back on the throttle. I like trying to move my foot up and down during the rolling and search for hot spots. 45 seconds to a minute on each leg should suffice and free up those important lower leg muscles.

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.”

12 Healthy Foods That Aren’t Really Healthy

Don’t be fooled by the labels–these foods aren’t what you think.


Just as with any lift that you’re training to failure, especially one in which the lower back is principally involved, you must maintain perfect form for all reps. Assuming you do maintain perfect form, you can test your limit in terms of reps without as much danger as there is with squats; in the deadlift all you have to do is release the bar, which is much safer than dumping a few hundred pounds from your shoulders in the squat.

Incline Barbell Front Raise

The devil is in the details, and this holds as true for the deltoids as for any other muscle group. Overhead pressing should make up the foundation of your shoulder work , but achieving a well-rounded set of delts requires addressing all three heads (anterior, middle, posterior). When you’re sporting a tank top, the detail and striations in the anterior deltoids (or lack thereof ) are just as visible as the width and thickness of the middle regions. So give the front side of your shoulders some love once or twice a week by completely isolating them. This incline barbell front raise is a great way to start doing just that.

The Get Lean for Life Diet

When you eat healthy foods, you don’t have to worry much about calories. In fact, in the early stages of your diet, we suggest you don’t focus on calories at all—it will only make you hate the process. Still, you need some measure of what you’re taking in so you don’t overeat—or undereat, which can slow your metabolism.  You must estimate your portion sizes, which you can do with a wave of your hand. A three ounce serving of lean meat (your main source of protein on this plan) is about the size of your palm. A cup of starchy carbs, such as from potatoes or rice, is the size of your clenched fist, while a serving of fruit is one whole piece or one cup. A tablespoon of healthy fats from oils like olive or coconut is roughly the area of your thumbnail, and a serving of nuts or seeds amounts to a handful. Aim for about 10 total servings of protein .

Sugar Is Killing You: Here's How To Get Rid Of It

Too much of the sweet stuff could stop your heart. Zevia CEO Paddy Spence tells you how to cut back for a healthier, longer life.

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

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.

The Best Full-Body Fat Loss Workout

Perform the first exercise as straight sets. Exercises 2A through 2D are done as a complex, so choose one pair of dumbbells and use them for each move. Use a load that allows you to complete your reps on your weakest exercise in the series. Perform six reps for each of the exercises. Rest 90 seconds and repeat.For exercises 3A through 3D, adjust your equipment and loads as necessary, but perform them in the same circuit fashion. If you choose to repeat the workout, vary the sets and reps you perform on these last four exercises each session. This will help you to continue milking gains from the circuit for months on end. Rotate between 3 sets of 10 reps, 4 sets of 5 reps, and 2 sets of 15 reps.

10 Reasons Jennifer Lawrence Is Our Dream Girl

Find out why we can’t get enough of the "Hunger Games" star.

Abs-olutely No Sit-Ups Required

Sore abs make people happy. The pain lets you know that you’re laying the groundwork for a grand reveal. One way to nearly guarantee that deep delayed onset muscle soreness is with the rollout. Performed with an ab wheel or a weighted barbell, you start holding the wheel directly beneath your shoulders with your arms extended and then roll out by pushing the wheel or barbell ahead of you and extending the hips until they’re at full extension. Roll the wheel (or barbell) out past your head to extend the stretch placed on the abs, pause, then reverse direction to the start. This move hits the transverse abdominis, but your next-day woes will be felt primarily in the rectus abdominis, from origin to insertion. Try three to five sets of 15 reps with no more than a minute rest between them.

Fighter Diet News

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


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Instant Muscle: Abs & Delt Blast

If you’ve got a strong core already, side planks are a joke to you. But combine them with a lateral raise and both your shoulders and abs will be shocked—especially because you don’t need a heavy weight for either.

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.

9 Tricks to Look Bigger Instantly

But there are also times when you want to look bigger right now. The reason and the occasion may be different for every guy—maybe you’re meeting up with an old flame and want to show her what she’s been missing, or maybe you’re taking photos at the beach to post on Facebook. Whatever the reason, the following nine tricks can help you look 5–10 pounds bigger... instantly.

Pullups: The King of Back Development

An easy way to begin to add these to your regimen is the Pyramid Method.  To do this you pick a top number, for a beginner it may be ten. You start by doing one pull-up, then rest 30 seconds, then do 2 pullups, then rest 30 seconds, then do 3 pullups, and so on until you get to ten, then you start heading back down the pyramid by doing 9, then 8, etc. until you are back down to 1.

Iron Maiden: Arianny Celeste

When it comes to heating up the UFC Octagon, no one turns up the temperature as much as the beautiful Arianny.

22 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

What's the Right Way to Drink Whiskey?

My first experience with the brown liquors was Jack Daniel’s, but it just got me twisted and made me angry. I eventually moved on to bourbon, because I liked the complexities. For a while I was hooked on Woodford Reserve, a great and affordable domestic bourbon.But whatever you do, don’t ever buy your whiskey from a bar that tries to charge you $2 for a “neat pour.” It actually happens, and it’s fucking ridiculous. I’d rather drink whiskey out of a paper bag than pay $2 for a goddamn glass without ice. Shorty Maniace is the proprietor of J.P. Kempt Barber & Social in San Francisco.

The Top 10 Questions Men Ask About Sex

If your girlfriend can’t orgasm during intercourse, she’s not alone—80% of women don’t reach orgasm through intercourse alone; most women require an assist from extra clitoral stimulation. To top that off, one in three women has trouble reaching orgasm at all. There could be many reasons, and none of them have to do with your sexual prowess. She might be feeling stressed or anxious, she may have low self-esteem or she may be just plain inexperienced with her own body. It’s all about a woman knowing her own hot spots, and once she figures them out, she can show you how she gets there. Another fun way to tilt the orgasm odds is to try out a sex toy. Incorporating a vibrator for extra clitoral stimulation during intercourse will definitely increase the odds of her having an orgasm.  9 Positions That Do the Trick Every Time >>>

The Arm Alphabet

Class is in session. The subject is everyone’s favorite: arms. The teacher is Roelly Winklaar, fresh of a breakout year and owner of arguably the two best arms in the world. Anyone who wants to debate his arm superiority, raise your hand and wait to be called on. (We see you, Phil Heath.) Now, take careful notes as our teacher explains his arm alphabet. With a few digressions as the lecture progresses, these are the tenets of Winklaar’s bi and tri construction from A to Z.

Aamir Khan 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

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.

Does Pot Make You A Better Athlete?

The first tingle of  THC  hits him as he's stretching his calves.  “I’m locked in,” he says, squishing two headphone buds into his ears. “This is going to be a great pace.”  The sun hasn’t yet risen over Colorado’s Front Range peaks, but Cliff D. (who asked not to be named), like many working-stiff triathletes, juggles a career—he’s a full-time strength and conditioning coach—with his own training and racing, and that means plenty of predawn workouts. But unlike the other guys circling Denver’s Washington Park in the early hours, Cliff has just eaten an energy bar that contains enough marijuana to numb a small elephant. To be precise, the homemade bar was packed with about 30 milligrams of the plant’s psychoactive chemical, tetrahydrocannabinol (THC). For a newbie pot  smoker , the THC dose would be a knockout punch. For Cliff, that’s just breakfast.  Standing 5'6", Cliff, 39, a hardcore athlete and former Division I soccer player who trains upward of 23 hours a week, has a thick chest and lean, muscular arms and legs. A lattice of tattoos peeks from below his sleeves, and his skin is tanned an even olive brown.

Why Losing Weight Is Hard - Born Fitness

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

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.

The Weider Principles

Build the perfect routine - or make any workout better -— with these tried-and-true training principles, collected by the Master Blaster himself, Joe Weider.

Joe DeFranco 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

Dwayne Johnson on Twitter

“ @TheRock : Puttin' final dope touches on my character for our new @HBO show #BALLERS This'll be fun... ”

New Yorkers: Win a Three-Month Membership to CrossFit Union Square

5.  Grand Prize Winner must complete, sign and return an Affidavit of Eligibility /Release of Liability /Publicity Release (where legal) /Prize Acceptance Form within seven (7) business days of attempted notification. Guest of Grand Prize winner (if a minor, his/her parent/legal guardian) must complete, sign and return a Release of Liability and Publicity, prior to issuance of travel documents. If any Prize or affidavit or release is returned to Sponsor as undeliverable or if Sponsor does not receive a response from any potential Winner within seven (7) business days of attempted notification, such Winner may be disqualified without compensation of any kind and such Prize will be awarded to an alternate Winner.  Non-compliance with these Official Rules shall result in disqualification and award of Prize to an alternate Winner.  By accepting Prize, Winners consent that Sponsor may use the Winners’ names, photographs, or other likenesses, the Winners’ hometown and biographical information, statements concerning the entry, or Sponsor’s products without further compensation for purposes of advertising, trade, promotion, and merchandising, except where prohibited by law.

10 Rapid-Fire Fat-Burning Workouts

10 Rapid-Fire Fat-Burning Workouts

BodySpace Spokesmodel Search 2015 Presented By Cellucor And Iron Man Magazine -

Top 20 this year? only time will tell. either way you'll can see me on the Iron Man Magazine Naturally Championships stage. TheFitExpo is going to be a Great time next year.

Arnold Schwarzenegger: Spot-On Training

In my many years of training with and observing countless bodybuilders, it became clear that even the best athletes have weaknesses in their physiques. Some had small arms, others were lacking in the lower body, and I used to have rather underdeveloped calves. But the great thing about bodybuilding is that you have the power to focus on a weakness and make it a strength. Here are a few common physique weaknesses, along with effective ways to fix them.

Phil Heath Seminar, Part 4: Finding a Cure

On Thursday October 23, 2014, Phil Heath appeared at Bev Francis Powerhouse Gym for an up-close-and-personal seminar with his fans. No questions were off limits, no answers were sensored. This is Phil - raw, real, and giving back to his fans. Presented by Gifted Nutrition and FLEX Magazine.

2014 NPC National Bodybuilding Championships

Flex Lewis Guest Posing at the 2014 NPC East Coast Championships

Straight-Up Chest Workout

The first two movements might seem like enough to some lifters, but the addition of a third (or fourth) exercise can help you maximize overload on the pecs. The inclusion of the dip hits your entire chest, with an emphasis on the lower third. To stay in the best muscle-building rep range, add weight if you can get more than 10 reps with your body weight alone. If you can’t do 10 reps on your own, perform your sets rest-pause style, executing a few reps a time with short rest periods (15–25 seconds) until you reach 10.

T NATION on Twitter

It's almost Thanksgiving. Here's how to control the damage: …

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

Biotest 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

Susan Smith - Heavyweight - 2014 NPC Nationals

Susan Smith - Heavyweight - 2014 NPC Nationals

How Much Social Media Stalking Is Appropriate Before a First Date?

First off, maybe you don’t want to casually throw around words like stalking. Julie Spira, an online  dating  expert and founder of , says it’s perfectly normal to “sneak a digital peek” at a woman before a date, but it probably isn’t healthy to comb her online details “to see if she’s less than perfect.” This can lead to jumping to unfair conclusions. “You’re setting yourself up for failure by becoming a cyber-sleuth,” Spira says. “Take the time to develop your relationship with a potential date offline, looking for things you like about her, instead of digging deeper about her past online.”

Dymatize Super Multi at

Dymatize Super Multi is the perfect blend of vitamins and minerals specifically designed for the hard training athlete.

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

Betancourt Nutrition Bullnox Androrush at

Warnings: If you are pregnant, nursing or taking any medications, consult your doctor before use. Discontinue use and consult your doctor if any adverse side effects occur. Bullnox Androrush is intended for use by male and female bodybuilding athletes 18 years of age and older. Consult with your medical doctor before using if you are unaware of your current health status or have any medical condition. Keep away from children and pets.

nahush mohole on Twitter

@PHILHEATH which car is this ? Very nice profile PIC!!! (Y) :D

Fighter Diet on Twitter

When I don't like a trend or practice I just invent my own. Story of my life and it works #fitnessmotivation

51 Sleep It Off to Shed More Fat
52 Marcus Luttrell Speaks to Alabama Football Team (WHAT You ARE!) - Zach Even-Esh
53 Shawn Rhoden's Pre-Olympia Arm Workout
54 Flex Lewis's Top 10 Training Principles
55 Victor Martinez on Twitter
56 Fighter Diet on Twitter
57 Best Moves for a Bigger, Stronger Back
58 5 Reasons You Can't Sleep Properly
59 Joe DeFranco on Twitter
60 on Twitter
61 Victor Martinez on Twitter
62 Victor Martinez on Twitter
63 2014 NPC Nationals Pre-Judging Call Out Report
64 The Predator's Mean Greene Back Workout
65 Be a Stronger and Leaner Bodybuilder with Strongman Training
66 Dorian Yates on Twitter
67 Can You Learn While You Sleep?
68 11 Ski Sweaters For The Winter Season
69 Dorian Yates on Twitter
70 Joe DeFranco on Twitter
71 shawn ray on Twitter