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The Definition of a Champion Motivational Montage

The world's best athletes reveal what it takes to achieve greatness. Go behind the scenes for an inspirational inside look at the unrelenting focus and dedic...

Bodybuilder Shawn Ray Posing

Shawn Ray contest posing and winning overall

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Bodybuilding DVD Trailer - Shadow Warrior: The Dorian Yates Story - 2 DVD Set

BUY THE DVD NOW: If you like the clip, check out the DVD at our Body...

What Is Tightness?

Dr. Quinn Henoch discusses the difference between muscle shortness and muscle tightness and what this means for your training. Learn more from Quinn here...h...

STRONG Life Podcast 43 - Travis Stoetzel, Train Aggressive & Live The Code - Subscribe for 3 FREE Training Courses: The Bodyweight Muscle Manifesto (Special Report), Bodyweight Bodybuilding Video &...

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Top News
Sagittarius Horoscope for Wednesday, November 5, 2014

Wednesday, November 5, 2014 - You have a wealth of powerful images at your disposal today, if only you can untangle reality from your dreams. It may seem as if communication is garbled, yet the lack of clarity doesn't need to bring you down. Keep returning to your imagination for inspiration, even if your visions don't make sense yet. Your subconscious has an important story to tell now if only you take the necessary time to listen.

Calf Training: Build Bigger Lower Legs

Try going through a full calf-training session and then some heavy leg curls (toes pointed up). You'll notice the leg curls will be much more difficult if you pre-exhaust your calves. To mix it up, do the initial sets with a short range of motion at the peak-contracted phase, followed by partial sets using full range of motion.

Reform: The 90-Day Transformation Plan

We developed a 90-day fitness program to answer one major question: what’s the best way for someone who doesn’t go to the gym to go from average to fit in that much time? We enlisted the help of Dan Trink, CSCS, who wrote the workout program based on his success with a massive high-profile list of clientele. Instead of a meal plan, he set up a series of six habits to help set the base . No regimented diet, no confusing methodology, just challenging sets and rules of living that have a big impact in a short period of time. If you’re new to working out, or just getting back into it, elevate yourself out of a sedentary lifestyle with Reform .

The 3X2 Strength Program

One of the key elements of this routine is achieving failure in the muscles being worked. What does this mean? Muscle failure is the point during an exercise at which the muscles have become fully fatigued and can no longer complete an additional rep of that exercise with the prescribed weight using strict form. While bodybuilders tend to complete all their sets to failure, powerlifters rarely, if ever, train this way. Many believe it can hinder strength gains. Yet research from the Australian Institute of Sport in a 2005 Journal of Strength and Conditioning Research suggests that training to muscle failure may enhance strength gains. The key appears to be the number of sets performed to failure—and that number appears to be one. When trained lifters completed one set to failure of the four sets they trained with on the bench press for eight weeks, they exhibited double the strength gains of lifters who didn't complete any of their four sets to failure. In a follow-up study, the researchers further discovered that doing more than one set to failure on the bench press for eight weeks offered no additional increase in strength gains.

4 Ways to Build Freakish Shoulders

Dropsets are an old-school bodybuilding classic. Choose a shoulder exercise of your choice, our recommendation is the dumbbell high pull. Start heavy and aim for six reps without rest. Drop the weight by 5-10 pounds and complete as many reps to failure as possible. Continue this structure 2-3 times. Perform three sets with 60-90 seconds rest. 30-Minute 3-D Shoulder Workout >>>

The T-Shirt Workout

HOW IT WORKS This program devotes one day to your shoulders and lats and another to your chest and arms. In the first workout you’re making your upper body wider, and in the next you’re making it denser from front to back. You may recognize some moves from CrossFit workouts (snatch grip high pull), some from the bodybuilding world (dumbbell flye), and others you’ve seen in pictures with a “no” symbol over them, indicating danger (behind-the-neck press)—it just means we’ve pulled from all the training wisdom available, both new and old school, to get the best results possible. (And don’t worry about behind-the-neck-pressing—as long as your form is on point, you’ll be fine.)

Hardgainer Arm-Building Tips

Check out these hardgainer tips to finally see some results in your arm training.

20-Minute Workout - Get Big Quick

The time you take to train doesn’t matter—the intensity does. Have only 20 minutes? No problem, as long as you’re ready for the roughest 20 minutes of your life. This workout uses some tough exercises and intensity techniques to make sure your muscles get the workout they need.


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.

Fighter Diet News

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

Trainer Q&A: What’s the Difference Between Eating for Muscle and Eating for Endurance?

A: If an endurance athlete is doing an hour of exercise a day, the main focus is to stabilize blood sugar through the combination of carbs, protein, and fats. And the athlete should use his hands as measuring tools. Fill one hand, from wrist to finger, with a carb source (fruits, veggies, whole grains, the other hand will be filled with protein sources. As the training duration increases, the carbs start to grow so you eat two or three hands of carbs to one hand of protein. Fats are crucial for any athlete because they help you feel full for longer and stabilize blood sugar.

10 Essential Rules of Good Health

When it comes to achieving overall well-being, you need to balance many key aspects of health, including diet, exercise, sleep, professional care and socialization. Even just remembering to smile is a way to stay healthy and keep your blood pressure down, notes Dr. Steven Lamm, director of the Preston Robert Tisch Center for Men’s Health at New York University Langone Medical Center, and author of No Guts, No Glory: Gut Solution—The Core of Your Total Wellness Plan.

10 At-Home Workouts to Build Muscle in Under 20 Minutes

Designed by Los Angeles based personal trainers Ben Bruno and Anthony Yeung for getting fit from home fast, these time crunch workouts use bodyweight and dumbbells to get you ripped in your room. Build muscle in under 20 minutes with these 10 effective at-home workouts.

Top 12 Protein-Filled Foods for Your Physique

Whey protein is one of the two proteins found in dairy products, the other being casein. Whey makes up 20% of the protein found in milk, but it’s the superior protein for muscle building because it’s absorbed quickly and causes a large and fast spike in blood amino-acid levels, which is exactly what you want when your body is looking to repair and build muscle fibers after exercise. Whey protein is rich in both glutamine—the most abundant amino acid in muscle—and branched-chain amino acids, which can fuel working muscles during exercise. One of the best dietary sources of whey protein: ricotta cheese.

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.

6 Weeks to Super Strength and Monster Mass

Few things are more impressive than watching a dude load up five or six or more plates on each side of a squat bar and taking it deep to the bucket before driving it back up with authority—for eight reps. And to make matters worse, when you glance over, you notice legs the size of tree trunks. Likely, your first thought is: “What is he taking?” It should be: “What is he doing in his training that I’m not?” Strength is the true first test of man’s will to overcome. It’s the genesis of lifting and fitness, and dates back a few thousand years, when it was a tremendous asset for survival. Fast-forward to the late 1800s and early 1900s, and feats of strength were the main attraction at any venue. Today, strength testing is still being performed, but has taken a backseat to size-building and shaping the perfect physique. But ask anyone who’s anyone in the sport of bodybuilding, and they’ll tell you they began by lifting heavy, and that before they even considered trying to build their massive physiques, they were in the gym working to build strength. While volume reigns as the best way to build size, there’s no better way to lay down dense muscle fiber and build a rock-solid base than to train strength.

Cluster Training for Bodybuilders

If you use cluster training for Olympic-lifting

The Big 25

We’ve compiled 25 fresh workout tips to help you get what you want most: more muscle. Included here are both cutting-edge advances and new angles on proven favorites. These are methods you probably aren’t incorporating — but should, to get bigger faster.

Three Reasons Your Ab Workouts Aren't Working

Without a doubt, rips and cuts throughout your core are among the most highly sought physical attributes. You’ve definitely overheard a client speaking with a trainer on how to get that look. You’ve probably even tried to get the look yourself. But scoring a six-pack is a concentrated and complicated goal that requires a lot of discipline. If your diet and training still aren't doing it, try revamping a few things in the gym.

Lifting 101 for Strength & Size

When using rest periods of 90-120 seconds, you will be able to cruise through this workout in 15 minutes or less, enabling you to cover two muscle groups in one day. This allows you to get a great pump and 101 solid reps per muscle group. This workout can be the perfect start of your journey for more strength and size without having to spend hours in the gym.

M&F Interview: Strength Coach Jim Smith

He literally wrote the book on strength, and now he is sharing his expertise on building your numbers without breaking your body.

Supersize Your Bench Press

The second viable way to achieve this load requires the use of weight hooks. Load the bar with less than your 1RM (maybe about 80%) and then load up the weighted hooks so that the resulting sum of all the weight is 105-115% of your 1RM. Set up the hooks so that they release right at the level when the bar is at your chest. Lower the bar as slow as possible, once at your chest the hooks with the added weight will release and you can press the bar up (or have your spotter help with the concentric portion.

Nutrition Q&A: How Should I Eat Carbs to Get Bigger?

Nutrition Q&A: How Should I Eat Carbs to Get Bigger?

When Carbs Fight Back - Juggernaut Training Systems

6 Ways To Make Your Chest Workout Harder

These six chest exercises and tips don’t require you to load a ton of weight onto a bar, but they’ll hit a variety of angles, create new loading patterns, and potentially demand more from your muscles than movements you’re using in your current chest routine.

No, Red Wine Cannot Replace Exercise

You should know two things about this study. First, the authors never actually say that wine can replace exercise. They do say, “Combining resveratrol supplementation with exercise training augments the beneficial effects of exercise alone.” Wine or no wine, you still have to work out.

Get Cozy: The California Soft Coat

Now is the perfect time to mix things up. But you don’t have to sacrifice style or warmth or give up your laid-back look because you pulled a few blazers or sport jackets from your closet.

Body Nutrition Trutein at

Trutein contains three different forms of protein: whey, micellar casein and egg white. The benefits of supplementing with this triple combination are their very different rates of absorption, lasting between 30 minutes to over 7 hours.* Taken together, this means that Trutein promotes stabilized total-body amino acid saturation to fuel new muscle synthesis.*

29 Broaden Your Back In 8 Moves -

Besides doing the best mass-building movement first in your back workout with the right grip, you'll also want to choose a weight that allows you to optimally build size and strength. Early in your workouts, when your strength levels are high, challenge yourself with weights that you can do for sets of just 6-8 reps. Of course, start with some warm-up sets first, but never take warm-ups to muscle failure. On your working sets, however, you'll want to go to muscle failure. Just make sure you're holding good form, especially in your back. If you start rounding your back, immediately terminate the set.

This Is Why You Think Whole Foods' French Fries Are Healthy

Ben: envious – stubborn – critical – impulsive – industrious – intelligent   If you are like most people, you like Alan more than Ben. But take a closer look.  Alan and Ben are identical.  The initial prominent traits in the list dominate your judgment, and even shape the lens through which you view the later characteristics.   This is the same reason why most people think the french fries on the Whole Foods hot bar are better for them than the french fries at McDonald's, and why people can convince themselves that organic mac and cheese, fried chicken, and pizza are notso-bad. It’s called a “halo effect,” and with keen awareness, you can protect yourself from falling victim to it.

Giant Gains with Giant Sets

Q: I’m looking for a great total-body muscle-building workout. I can train five or six days a week, and one of those being a Sunday isn’t an issue. After two years of training, I need something to jump-start my muscles and give me a great pump.

32 4 Protein-Packed Oatmeal Recipes -

Have you ever ordered an ice-cream-topped hot cookie at a restaurant? I have. This bowl of protein oatmeal reminded me of it—something about the combination of cocoa, cinnamon, and protein ice cream. This recipe offers an interesting twist on the original, with a hint of chili that seems innocent enough at first but—BAM!—takes over your palette. It's the perfect bowl of oatmeal for those of you who, like me, are serious about chocolate and spice!

Artificial Sweeteners, Organic Food & GMO

FD: Let's move over to one of the DOUBLE WHAMMY offenders lol: erythritol aka brand name Truvia. It's a sweetener, not artificial but most of it comes from fermented GMO corn. There is however organic erythritol... Thoughts? Personally I love the crunchiness of it. (Btw I stopped using sweeteners in coffee a few weeks ago. People asked me why. Only reason is I like to eliminate stuff I feel I'm addicted to and boy have I used a lot of stevia in my years! LOL it was time for a break. Imagine how many emails I received about the reason for a stop. To me that info is like 'why did you decide to use black socks instead of grey?".....

Epic Olympia Showdown: COLEMAN vs. CUTLER, 2003

Ronnie Coleman wins his sixth consecutive Mr. Olympia title and his fourth at the Mandalay Bay Resort & Casino in Las Vegas, showing what one observer described as "muscles on muscles" - a bigger, tighter, better Ronnie than ever before, which is what he needed to defeat a lineup of top stars all hungry for his title.


This article will give you completely practical ways to raise your metabolism. But before we get into the fun stuff, we want to let you know why we almost didn’t write this article.

Gift Suggestions: 50 Incredible Arm Training Tips From Phil Heath

The Big 5-0. The 50th Mr. Olympia contest was held on September 19–20. From initial champ Larry Scott to seven-time victor Arnold Schwarzenegger to current title-holder Phil Heath, awe-inspiring arms have often distinguished bodybuilding’s one-and-only best from all the rest. So, to salute this year’s half-century milestone, the man known as “The Gift” has lots and lots of presents.

Top 10 Energy-Boosting Foods and Drinks

“Quinoa is a gluten-free grain that contains more protein than any other grain or rice. The grain is so rich in amino acids, that it is considered a complete source of protein, high in lysine, methionine and cysteine—ideal for post-workout meals to help build muscle. It is also high in folate, magnesium, phosphorus and manganese, making it a nutrient-packed source of carbohydrates for long-lasting energy levels,” Dr. Duncan says.  Energy Tip:  Quinoa is a great replacement for wheat or refined carbohydrates as it can help support a healthy cardiovascular system, blood pressure levels and bowel health. Simply switch out a grain, like bread, rice or pasta, for quinoa and feel those energy levels rise, Dr. Duncan recommends. Four Whole Grains You Haven't Tried>>>

The Most Popular Mass Diets Explained

How do I gain the most size in the least amount of time?

Breaking Bad

There are hundreds of possible issues that could reduce the effects of your training program. You’ve likely run the gamut, from feeling under the weather to a specific workout-limiting injury to a busy schedule, that’s kept you out of the gym. Unfortunately, there aren’t any miracle pills or magic remedies for those kinds of issues. But if you’re experiencing setbacks from training-related issues, the miracle cure is sitting right in front of you. Most often, we’ve either pushed too hard or not hard enough. At times we’ve dropped of training and yet other times we just simply failed to do something that we should have. It’s time to break your bad, and put some good back in to your program.

5 Surprising Ways Condoms Make Sex Better

We all know that stress can ruin sex, but did you know that having sex without a condom creates stress? "Concern about pregnancy and contracting an STD play a role in the ability to enjoy sex, with nearly 50% of women surveyed reporting they cannot fully enjoy themselves during sex without a condom due to anxieties about these issues," says the study. "You might not realize that these feelings are weighing on you when you’re having sex, but this piece of rubber will allow you to be in the moment and focus on the activity at hand," adds Emily Morse, Ph.D, host of the Sex With Emily  podcast and cofounder of Emily & Tony . 10 Signs You're Bad in Bed and Don't Even Know It >>>


The Science of Sleep

You might not need to slap yourself in the face and grunt like a silverback before a big lift if you would just get enough sleep. Simply getting enough time on your pillow may be enough of a boost to your performance in the gym. Remember, heavy lifting is just as much cerebral as it is muscular. That is to say that your central nervous system plays a much larger part than you’d think when it comes to pushing through that new personal best on the bench.

The Top 20 Answers to the #1 Training Question: How Can I get Huge?

The Top 20 Answers to the #1 Training Question: How Can I get Huge?

Project Mass: Jake Wilson's 14-Week Muscle-Building Trainer -

Throughout his research and education, Dr. Wilson has focused on how to optimize training and nutrition for maximum muscle growth. His lab at the University of Tampa is dedicated to bridging the gap between science and application. Designed to spur continued adaptation and combat plateaus, Project Mass is the distillation of his work.

Movember Survival Guide

All the grooming advice you need to grow a 'stache for a good cause—without looking like a total creep.


Arnold Schwarzenegger Series Iron Pump at

When MusclePharm's world-renowned scientists teamed up with legendary fitness icon Arnold Schwarzenegger, they looked at how to bring a superior muscle building product to market. Arnold famously described the pump as "the greatest feeling you can get in the gym" – a sure signal that the body is growing, fast. And let's be honest, no feeling is greater than muscle pumps that last all day. Nothing is more motivating than looking in the gym mirrors and seeing veins you never knew you had. Iron Pump™ was formulated to be the perfect muscle building and pump pre-workout product precisely engineered to deliver massive pumps, muscle fullness, vascularity, explosive energy and enhanced size.*

Dorian Yates' Expert Advice on Front Dumbbell Raises

6X Mr. Olympia Dorian Yates weighs in on whether or not front dumbbell raises are a necessary shoulder exercise


The Best Ways to Increase Your Metabolism

Without a doubt, the most effective way to jack up your metabolism is to put on and maintain slabs of lean muscle mass. Muscle is made up of what is called metabolically active tissue which means that it requires energy to be built, used and maintained. Compare this to fat tissue which pretty much sits there like a blob not burning up any calories at all. The best way to develop muscle mass is by, you guessed it, weight training. Which means even if fat loss is your main goal you should always keep weight training as part of your plan.

51 Army Strong: Ultimate Warrior Workout
52 Nine Night Running Essentials for Fall
53 Five Foods to Avoid After 8 PM
55 12 Healthy Foods That Aren’t Really Healthy
56 James Harrison Does Pushups With Maurkice Pouncey on His Back