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Ronnie Coleman- 1999 Mr. Olympia Pre-Judging

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Asia Monet Preparation!

Asia Monet prepares to end 2014 with a Bang!

Ask DeFranco's Gym - episode #24: Are you butchering your band pull-aparts?!

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Get a Massive Upper Back With the Jump Shrug

Use this move to kick off your back or shoulder workout (depending on when you work traps), at the start of your trap workout, or add it to a day when you do numerous multijoint exercises, such as deadlifts (see sample workout.)

How to Build Strong, Powerful, Jacked Athletes - Pt 1 - Zach Even-Esh

I’m curious. It seems like a lot of your training is done with high strength/anaerobic activity, not that I think it all is, what I’m wondering is how would you translate your current training methods into a client doing say a sprint triathlon. A event which requires a large amount of overall endurance. Your posts continue to help and inspire me.

Sagittarius Horoscope for Tuesday, November 4, 2014

Tuesday, November 4, 2014 - Following someone else's directions is out of the question today. No matter how crazy your idea is, you want the opportunity to give it a spin. However, success is not your primary goal now; your joy comes from the simple act of creative self-expression. The radical Moon-Uranus hook-up in your 5th House of Spontaneity prompts you to take action without concern for the consequences. Nevertheless, it's worth the risk since you might just make an ingenious discovery.


Fighter Diet is proud to offer superlative excellence in customer service and support to our global customer base. Our product lines are perpetually expanding and we welcome your inquiries for improvement. We value your loyalty and thank you for your continued support.

Sqor Sports


Assault Your Triceps with These Lost Moves

Before you bring out the pitchforks about recommending a false grip despite the dangers of using one, this section is targeted towards intermediate and advanced lifters. As far as triceps training is concerned, it’s worth noting that you’ll get more triceps activation from the palm of your hand. You can more effectively squeeze through the pinky finger, which has a huge effect on how much you activate your triceps on a given pushing exercise. It also creates a much more direct “shelf” above your carpal bones (the wrist) for the bar to sit on, rather than sitting higher in the hand, which creates a lower power output and extra energy to keep the bar centred over the forearm.

18 Easy Paleo Diet Recipes

With its attention to lean proteins and fresh produce, you don’t have to be on the full Paleo plan to reap the diet's rewards. Time to get cooking.

Wave Load for Big Strength Gains

Second, it exposes you to heavy weights, which are absolutely critical for growth. Too often, programs favor high volume and low weights when it’s actually the high weights that stimulate your big gains. How high? Think above 80% of your one-rep max. To pack on more muscle, there’s no substitute for lifting gut-wrenchingly heavy weight.

How Arnold Built His Arms

The one misconception I’d like to clear up about my arm training is that I always went heavy. It’s true that I employed cheat curls with big weights now and then, but most of my arm work was done fairly light—often with dumbbells no heavier than 40 pounds. The arms respond best to getting a pump, and that means moderate weight, higher reps, and multiple sets with short rests in between. Save your heavy work for the bench press.

How Dwayne Johnson rocked the film industry

The only child of a Canadian father and a Samoan mother, Johnson grew up like an Army brat, living everywhere from California to New Zealand to Texas, because his father, Rocky Johnson, was a professional wrestler and traveled the circuit. At age 15, Dwayne and his mother were living in a small studio in Honolulu when they came home to an eviction notice and a lock on the door. Their rent, at $180 a week, was too much for his mother, who cleaned hotel rooms. “It broke my heart,” he says. The pair had no choice but to move to Nashville, where his dad was wrestling at the time. “I remember saying to myself, ‘I will do anything and everything I possibly can to make sure we never get evicted again.’ But what does that mean—what does it mean to be successful? Well, the successful men I admired all built their bodies.”

The No-Bull Guide to Bulking

The Hard Truth Your body can only gain so much muscle in a given period of time; it’s dependent on your genetics, age, and training age (how long you’ve been lifting). According to Nate Miyaki, C.S.S.N., a San Francisco-based nutrition coach to physique competitors, a beginner in his teens up through his 30s can expect to put on two to four pounds of lean muscle per month for the first two or three months of his training. An intermediate (several months’ to a few years’ experience) might see 1–11⁄2 pounds per month. An experienced lifter, on the other hand, should be happy with just a few pounds per year.


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.

The 10 Commandments of Gym Etiquette

Whether you realize it or not, you and those you share a gym with form a community. Making that community an entity that can work together for everyone’s benefit means following a few sensible rules—rules that aren’t posted on the walls of your gym but probably should be. Follow this simple code of conduct to ensure the safest, most productive—and least annoying— training environment for everyone around you. Go ahead and print these pages and tape them to the wall of your gym. It’s time everyone got the message.

Fighter Diet News

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

The Best Total Body Cardio Workout

101 Best Workouts Of All Time is the ultimate answer to the question "What workout should I do?" No matter what equipment you have available, from a fully-stocked supergym to a pair of mismatched dumbbells in your garage, or nothing but your body weight alone, you can build muscle, lose fat, and sculpt the physique you've always wanted.

Build Bigger Pecs with the Pullover

The pullover was a favorite move of some of the greatest athletes of the Golden Era of bodybuilding including The Oak, Reg Park and Franco Columbu. This exercise works not only the chest but also the lats, intercostals and serratus anterior (the muscles of the ribcage). Maximally developed intercostal muscles will give the illusion of a bigger rib cage when taking a deep breath or holding a pose because the ribs are pulled up by the intercostal muscles. Modern chests seem to be lagging behind those of the classic physiques that put this move to use on a weekly basis.

Get Six Pack Abs in 6 Moves

For this both diet and exercise play important roles, but the reward is a set of abs that are the envy of everyone you know. Here are six ab exercises to get you that highly sought, but rarely achieved, holy grail; the six pack.

The Best Barbell Only Shoulder Workout

The clean and press is frequently called the most functional exercise of all, because it works every last muscle in your body to perform a basic movement pattern—picking something up and raising it overhead. The high pull isn’t done with heavy weights, but the speed you perform it at recruits all the biggest and strongest muscle fibers. Note that we’re also having you perform it with an extra-wide snatch grip. This makes the move easier on your shoulder joints, so you don’t inadvertently break them while you’re trying to build the muscle that surrounds them.

Muscle in Minutes: Big Arms

For this workout, we are looking to flush as much blood into the arms as possible and breakdown a ton of muscle fibers. The goal is to isolate the muscle to dig deep into the mind-muscle connection of the exercises. The barbell curl done with higher reps is sure to leave every muscle fiber in the arms screaming in a way that the chin-ups did not do on Day 1. The overhead triceps extensions with the rope provide a big range of motion that focuses on the long head, giving you a full, three-head thrashing for the week.

5 Foods You Can Overdo

In addition to weight gain, the following foods could do serious damage to your body if you consume too much.

11 Ways to Eat to Make Your Abs Pop

There's a layer of flab over your abs. Yes, you do have abs. It's just time to get your diet in check. Here are 11 nutrition tweaks you need to make starting today.

10 Rapid-Fire Fat-Burning Workouts

10 Rapid-Fire Fat-Burning Workouts

23 24 Healthy Breakfasts Fit For Athletes -

As a nutrition science major at University of Connecticut, I eat this healthy breakfast every morning to tackle any long day of lectures, workouts, and everything in between. I'll have 1 cup of scrambled egg whites with 2 slices of turkey bacon. (It's not breakfast without bacon.) For carbs, I like to have 1/2 cup of organic rolled oats and a cup of berries at the end of my meal. There's nothing quite like a bowl of fresh berries!

Bio-Gro 8 Week Hyper Growth Program


Legendary Backs: Ronnie Coleman

The moments just before Ronnie Coleman hit his rear lat spread and rear double biceps were contest highlights, as ridges and knots roamed and stripes and crevices emerged, morphing his back into a new and spectacular landscape each time he moved his arms. At his best, his back was like a great symphony orchestra, big and booming, sometimes overwhelming, and yet each finely tuned part played its role precisely.

The M&F “GFH” Diet

Get freakin’ huge with (more) of the right food and supps at the right times to drastically accelerate muscle growth.

16 Bad-For-You Things You Might Be Doing Every Day

We know you’re doing what you can to stay fit and healthy – you wouldn’t bother to be on this site otherwise. Still, we’re here to tell you you’re doing everything wrong. Just kidding, but really – there are probably some things you do all the time that have the potential to do some harm, maybe contributing to sickness or injury in the short-term, or more serious concerns in the long run. Of course, don’t live your life in fear of taking a step out of line, as most of these things won’t make or break a healthy lifestyle. Instead, just think of these as simple tips to improve your everyday life. We talked with Jim White, a spokesperson for the Academy of Nutrition and Dietetics and certified health fitness specialist, for some input.

Trainer Q&A: What are the benefits of plyometrics?

Q: What are the benefits of plyometrics training? Lee Boyce: Plyometric training refers to explosive compound movements, commonly done with bodyweight or very light loads such as plyo pushups, box jumps, and jump squats. The goal is to train for maximum force production in the smallest period of time, so reps are kept low and the intensity and effort is high. To train explosiveness, you have to perform each movement as explosively as you possibly can. That means leaving the ground.

Fit Fix: Have a Sweet Tooth? You're Probably Addicted to Sugar

At some point, somebody (most likely a lady) probably told you that the male gene is slowly dying out, a frivolous evolutionary byproduct doomed for the bucket kick. Thanks to science, we can now politely tell said friends to go shove it and get used to having us around. The gentlemanly gender is here to stay, says a new study that dispels the myth that the Y chromosome will gradually fade out in the next few million years because it loses a good chunk of its genes when it melds with an X. Thankfully, it seems that loss is stable and will remain a constant over time. [ ScienceWorldReport ]

Is Your Diet Giving You a Deficiency?

Gone Paleo, gluten-free, vegan or low-carb? These expert tips can help you safely stick to your regimen without getting sick.

Diet Soda Works for Weight Loss

The research included approximately 300 men and women who already drank at least three diet sodas a day. Participants were divided into two groups: one that drank 24 ounces of a non-nutritive sweetened beverage (NNS) daily without a restriction on water, and another that drank 24 ounces of water daily, but no diet soda. The participants attended 12 weekly group meetings led by registered dieticians or clinical psychologists to help them with weight loss. By the end of the 12–week study, participants had increased their level of physical activity from 4 to 5-6 hours per week, on average.

Five Tips for Wearing Fall Accessories

We can’t stress enough how crucial details are when it comes to style. Small details don’t create your style - they accentuate it. Details put your style on turbo, and there’s no more effective way to elevate your style than by adding subtle accessories. We talked to Jon Patrick, vice president of product at custom men’s brand J. Hilburn, for some tips on how to accessorize better this fall.

Raise the Bar

CONCLUSION Lifters are much stronger on barbell bench presses than on dumbbell bench presses. However, the Norwegian team also found that dumbbell presses use much less triceps muscle than barbell bench presses. This is likely due to the fact that the movement is more of an arc with dumbbells, as your arms move up and together. The barbell, on the other hand, only allows the arms to move straight up. This allows you to fatigue your triceps on bench presses first. Then when you move on to dumbbell presses, the triceps won’t be the weak link and you can focus more on the pecs.

Size Secret #7: Unilateral Static Holds

TONEY FREEMAN: “This is a technique I use on nearly every unilateral exercise — dumbbell presses for shoulders, dumbbell curls for biceps, unilateral triceps exercises, leg extensions, leg curls. On dumbbell presses, for example, I’ll leave one dumbbell in the top position while the other arm is doing reps. I’ll do five reps like that, then switch arms and repeat, then switch back and do four reps with each arm, then three, two and one. So it’s 15 reps, but the time under tension is equivalent to 30 reps on each arm. I kind of let go of the standard banging out sets of 10 or 12 reps. Doing unilateral reps with the static holds incorporates more muscle fibers than standard sets because of the greater time under tension and helps stimulate more growth.”

Jamming With Your Hamstrings

Ok, so you’ve done thousands of reps of hamstring curls, but how many have you done with your toes pointing in, out and back. Most of the time when you perform hamstring curls you dorsiflex (bring your toes toward your shins) your feet. This lengthens the calf and actually causes them to work as a knee flexor reducing the work done by your hamstrings. Point your toes, like you are flexing your calves and then pull through and feel the difference. Oh, you will have to lighten the load considerably, but your hamys will be smoking after just a few reps. Take that move one step farther and point your toes inward for a few sets and then outward for a few sets and you will activate all three heads of your hamstrings in a fashion that will make it hard to stand up the next day.


The cool thing that a lot of people don’t realize, is that you’ll be much more likely to successfully get the best of both worlds, achieving a lean and sculpted physique, if you train for muscle and performance rather than fat loss. This article will give you ten reasons why and reveal the secrets of how to do so.

37 5 Mistakes Holding Back Your Gains -

Don't let your muscle growth be limited by gains-killing mistakes. Easily dodge these 5 common roadblocks with MVP tips from the Twinlab Muscle Militia!

COBRA LABS The Curse at

Warnings: The Curse is extremely powerful, so always assess your tolerance with a single scoop and do not use for more than five out of seven consecutive days or use before bedtime. Contains caffeine. Do not use if pregnant or nursing. Keep out of reach of children. You may experience harmless short term skin tingles. The Curse is only intended to be used by healthy adults 18 years of age or older. Consult with your health care professional before using this product if you are using any prescription or over the counter medication or if you have any pre-existing medical condition including but not limited to: high or low blood pressure, cardiac arrhythmia, stroke, heart, liver, kidney or thyroid disease, seizure disorder, psychiatric disease, diabetes, difficulty in urinating, prostate enlargement or if you are taking a MAOI (Monoamine Oxidase Inhibitor). Do not use with any other medication, prescription drug, or over-the-counter drug containing ephedrine, pseudoephedrine, or phenylpropanolamine (ingredients found in certain allergy, asthma, cough or cold, and weight control products).

Jay Cutler and the Baltimore Classic Overall Champ, Doug Miller

Light heavyweight bodybuilder, Doug Miller, talks with Jay Cutler after winning the Overall title at the 2014 NPC Jay Cutler Baltimore Classic.

SmartShake SmartShake Signature Series at

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Inge & Fighter Diet

I am following you on Facebook and bought many of your workout and Fighter diet EBooks which is the best thing I have ever done.

Fat vs. Fiction

If your aim is to enhance your health and  improve your physique, you need fat in  your diet—and the right kind.

Add Protein to Your Breakfast to Reduce Cravings, Says Study

Published in Nutrition Journal , the study called for participants to either skip breakfast, eat a normal breakfast (15% of calories from protein) or a high-protein breakfast (40% of calories from protein, including eggs and beef) for seven consecutive days. On day seven, food cravings and dopamine levels were examined. Breakfast eaters reported an initial decline in sweet cravings followed by a progressive incline while the breakfast-skippers’ cravings saw a purely upward tick.

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.


Even Stronger Than They Look: Casey Viator

Sadly, Casey Viator didn’t live long enough to see his inclusion on this honor roll. He died on Sept. 4, his 62nd birthday. Viator, who won the 1971 Mr. America at 19, was arguably the greatest teenage bodybuilder ever. He competed only sporadically after that, but he won three pro contests in 1980 and was third in the 1982 Mr. Olympia, shortly before retiring at 31.

A Closer Look Into Ashley Kaltwasser's Olympia Win -

That's why, after her week of fun was over, Ashley resumed a healthier eating plan as part of her prep for competing in the Moscow Russia Pro Bikini show at the end of November, a mere month away. "Now my mission is to stay within a month's reach of [my] stage body—about five pounds—so getting prepped for Moscow won't be too demanding," Ashley says. And just like that, she's focused on doing what she knows best—training hard.

The Three Most Important Strength Training Principles

Eat a high amount of protein, an even greater amount of carbs, and low to moderate fat. I explain this further in my book, The Truth About Strength Training, but protein supports muscle, carbs provide the energy for workouts, and fat promotes the hormones that allow for muscle and leanness.


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!

50 To Win The Spartan Race World Championships -

Joe De Sena launched Spartan Race to find paragons of grit. So far he has found a Bear, an unspecified amphibious animal, and a humble man from the UK whose success even he cannot yet explain. To compete among the elite in such a test of total endurance takes the grit and dedication of a soldier, but the Spartan World Championships represents more than the fastest, or the strongest, or the competitor with the greatest endurance. It represents a uniquely human kind of fitness. In Albon's words, "We were made to jump over stuff, run, get muddy, go outside. The best caveman would be a really good obstacle racer."

52 How Your Personality Could Affect Weight Loss
53 Sqor Sports
56 Food Allergies, Part I | Flex Lewis
57 Q&A: Nik Wallenda
58 Through the Lens of Charles Lowthian: 2014 Olympia Backstage, Part 1
59 Retro Athlete: Mustafa Mohammad
60 Gifted T-Shirt (Men)
62 How much Protein?
63 5 Fat Loss Myths
64 5 Tips for Growing a Beard
65 6 Ways to Row Right