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Pauline's Week

BioLayne Weekly Training Summary - 11-2-2014

This week's training summary was a tough one... starting to get overreached and performance dropping off. AMRAP on squats of 530 for 6 reps & deadlifts of 60...

ESPN The Season - Iowa Wrestling Part 7

Iowa Wrestling Documentary. No commercials. Part 7 of 7.

Dip

http://www.t-nation.com/strength-training-topics/dip

CMA Music Fest - Florida Georgia Line "This Is How We Roll" | LIVE 8-5-14

FLORIDA GEORGIA LINE - NASHVILLE, TN - COUNTRY DUO Song: "This Is How We Roll" by FGL Members: Tyler Hubbard, Brian Kelley Album: "Dirt" by Florida Georgia L...

Just the Tip Tuesday- Chad Smith Squat Fix Edition

Ryan Brown of Darkside Strength and Chad Wesley Smith of Juggernaut Training Systems work on some drills to help correct Chad's squat leading up to the 2014 ...

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Top News
1
Lean Legs Pak 2 (Athlete)

Fighter Diet followers are becoming famous for lean legs! Yeah we're doing it! Let me take you on a tour on how to do it! Step 1: Build the dense muscle mass which gives your legs SHAPE Pauline Nordin Without muscle you can't shape up. I know you might be scared of getting bulky thighs, but you will not when you do Fighter Diet combined with my Lean Legs concept. Lean legs are not made over night. Start with sticking to it for three months without questioning 'is it happening?'. it is happening, don't worry about it. Step 2: Use a Fighter Diet diet plan which helps your body shed fat while building muscle. When you want to get tight and firm instead of jiggly, you need to provide enough good food without adding too many calories from unnecessary extras. Step 3: Melt off the layer of bod

2
Sagittarius Horoscope for Friday, November 7, 2014

Friday, November 7, 2014 - There is a definite shift in relationship dynamics today, even if you believe the energy has grown stagnant. At first you might think that everything is up for grabs, but when you make your move you quickly discover that your efforts were for naught. Nevertheless, your persistence will be rewarded. Be ready to take advantage of an opportunity if it appears now, but don't push too hard. Haste makes waste; applying gentle pressure over a longer period of time should do the trick.

3
What’s So Bad About Gluten?

He went on, “I recently saw a retired executive of an international company. He got a life coach to help him, and one of the pieces of advice the coach gave him was to get on a gluten-free diet. A life coach is prescribing a gluten-free diet. So do podiatrists, chiropractors, even psychiatrists.’’ He stopped, stood up, shook his head as if he were about to say something he shouldn’t, then shrugged and sat down again. “A friend of mine told me his wife was seeing a psychiatrist for anxiety and depression. And one of the first things the psychiatrist did was to put her on a gluten-free diet. This is getting out of hand. We are seeing more and more cases of orthorexia nervosa”—people who progressively withdraw different foods in what they perceive as an attempt to improve their health. “First, they come off gluten. Then corn. Then soy. Then tomatoes. Then milk. After a while, they don’t have anything left to eat—and they proselytize about it. Worse is what parents are doing to their children. It’s cruel and unusual treatment to put a child on a gluten-free diet without its being indicated medically.

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6
Shredded Abs in a Hurry

Getting ripped is, for lack of a better word, easy. It just takes time. Follow this three-step plan for shredded abs.

7
What the World's Top Health Experts Eat for Breakfast

I cook up whole eggs and egg whites, which I eat topped with peach and mango salsa. I am a firm believer in the importance of protein at breakfast. Because we're fasting overnight while we sleep, our body naturally releases sugar into our bloodstream, and so our blood sugar is always slightly higher in the morning. There's no need then to add fuel to fire with even more sugar!

8
The Countdown-Your-Reps Workout

One muscle-building strategy is a concept known as time under tension (TUT). The idea is that the longer you can keep tension in your muscles during a set, the more you’ll exhaust them, forcing them to grow to adapt. One way to increase TUT is by doing more reps (duh). The other is to pause an exercise at a point in its range of motion and hold it for time. With countdown sets, you accomplish both simultaneously, delivering the maximum stimulus.

9
4 Reasons to Front Squat

For far too long, the front squat has served as the red-headed stepchild of squatting variations . You can’t front squat as much as you can back squat, so you simply discard it – toss it into the pile of lifts less regarded. But this in the realm of physique-building is a catastrophic, tactical mistake. The front squat engages your quads to a greater degree and, because of the more upright body positioning required, hammers your core to its minerals.

10
The Best Dumbbell Only Shoulder Workout

The first exercise, a neutral-grip overhead press , is the safest way to do any pressing movement. If you’ve backed off of shoulder work in the past because it hurt to execute, relief can be as simple as turning your palms to face each other. In this position, your upper-arm bones can glide through the shoulder joints without risk of impingement.You’ll follow this up with a variety of shoulder raises, ending with a crucifix hold, in which you keep your arms raised for  time. This is an exercise popular among strongman competitors , whose shoulders are the size of pumpkins. Finally, the workout ends with seated dumbbell cleans. If you’ve ever done power cleans, you know what exploding a weight up from the floor to shoulder level can do for your shoulders, and this variation isolates them more. It’s as simple to do as it sounds: heave the weights up. Brute force builds big shoulders.

11
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.

12 http://www.bodybuilding.com/fun/weekly-twitter-giveaway-terms.html?mcid=twitGATC

ELIGIBILITY: The Bodybuilding.com 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 Bodybuilding.com, 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.

13
Fighter Diet News

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

14
Band-Only Shoulder Workout

The knock on lateral raises done with free weights is that the first half of the movement is easy. Your shoulders start to really kick in only toward the top, when your arms are extended out from your sides. Bands, however, put tension on your muscles throughout the whole movement and make it harder at the end range of motion. If you thought bands were just making the best of a bad situation (no free weights), this workout will change your mind—and fry your shoulders.

15
4 Moves for Bigger Biceps

This combination of free weight training, the constant tension provided by cables and a gymnastics-like strength move will provide a spark to help bring up even the most stubborn of biceps peaks. And because no good pair of arms is complete without adequate forearm and grip strength, Burwell threw in a grueling farmer’s walk with four dangling kettlebells. Expect some next-day arm soreness after this one.

16
6 Truths About Exercising That No One Wants To Hear

For example, I train every Monday, Wednesday, and Friday at 6 p.m. I don’t have to think about when I’m going to train. I don’t sit around and wonder which days I’ll feel motivated to lift. I don’t hope that I’ll have some extra time to work out today. Instead, I put it on the schedule and then organize my life and responsibilities around it (just like you would organize your day around your class or your meeting or your kid’s baseball game).

17
Nutrition Q&A: Should I Eat the Same Amount on Off Days as Training Days?

Nutrition Q&A: Should I Eat the Same Amount on Off Days as Training Days?

18
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.

19
5 Things to Know Before Getting Tatted Up

Today’s generation is lucky because it has the Internet. Most good shops will have good things written about them in reviews on the Internet nowadays. You always want to look at a shop’s cleanliness, and everyone there should have portfolios of their specific work. You want to look for clean and crisp lines and shading that doesn’t look choppy but smooth. All the color should be solid and bright.  When you're looking at any black or gray work, check for varying degrees of weight in the shading and smoothness. Unless you’re looking for something superspecific, it’s always good to look at versatility and how long the artist has been doing it. How long has the shop been there? Have they had the same guys working there for a long time? Ask around to see what people may say about the place. Talk to heavily tattooed collectors, and they'll usually point you in the right direction.

20
4-Week Fat Loss Lies - Born Fitness

The main photo is the cover of a book I wrote. It’s one of my favorite books I’ve written and it’s packed with great, accurate information with one exception: the 4-week promise stamped on the front of the book. It’s something I argued against. I understand and respect my publishers decision (books must be sold!) but I didn’t like the misleading mindset that plagues most fat loss plans. In fact, in the actual text you won’t see such bold claims and there’s a good reason.

21
Are You Too Busy to Work Out? Me Too. - Born Fitness

Not a #GetShredded member, but a #StartStrong member; and I seriously couldn’t echo the comments of “pjthiel” more. One of the most selfless trainers out there. I cant tell you how many times I’ve told people how happy I am that I get to work with you. I know that if I have a problem, you’ll respond quickly. I know that if I have a success to share, you will be happy and excited with me. I can honestly say that when I get your emails, I know that you’re actually happy for me – and I can feel your smile all the way from California. That’s something you can’t fake. For your support, I genuinely thank you from the bottom of my fit little heart (that is currently housed inside my “built by #BornFitness abs” – well, close to, anyway. You know what I mean). Hope your next gym sess is wonderful – and that you give yourself as many Bulgarian squats as you give me

22
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.

23
Your Top 10 Weight Loss Questions, Answered

From the best lunchtime workouts to how to eat healthy pre-flight, we've got you covered. Taken from our Ask Men's Fitness series, here are our answers to your top 10 weight loss questions.

24
Arnold Schwarzenegger's Tips for Success

The problem is, those who only see Arnold’s great moments—never see what it took to get there. They think that the road has always been easy for him and opportunities just fell into his lap. Those are the same people who think that they have no control in their lives and that stuff happens to them. Instead of them actually taking control and makint things happen.

25
8 Best Protein Powders For Vegetarians and Vegans

So how do you do it? Ruscigno recommends using protein powders in your pre- and post-lifting snacks, and adds that —as vegans and vegetarians— it’s especially important to mix up your powders, rotating through several types in order to consume a variety of nutrients from different sources. Here, Ruscigno—and other experts—give us the run-down on your eight best options.

26
Pump Up Your Pecs

HOW IT WORKS When you train biceps or calves, you feel the muscles working and burning right away. But many guys have trouble feeling their pecs work in the same fashion. Exercises like the hex press force you to concentrate on the contraction in your pecs throughout the entire set, increasing the muscle activation. This program also uses dumbbell and pushup movements that offer more range of motion than barbell-pressing does. However, we haven’t neglected strength: The incline bench press targets the chest even more intensely than the conventional flat bench press, and it’s easier on the shoulders. You can load it up and go heavy to give your pecs the maximum growth stimulus.

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Warning for the Health Obsessed - Born Fitness

We went to Disneyland and I tried to convince her to go into the Haunted Mansion (and failed), and then settled for Mr. Toad’s Wild Ride—which somehow still left her a little terrified. We ate fried foods and what allegedly were chicken skewers (mystery meat would be more accurate), discovered that the “Fast Pass” is really the only way to go for the main attractions, and learned that walking around Disneyland all day is surprisingly tiring. (I can only imagine what it’s like with children.) The day ended as all days should: with an awesome meal (we went to Boa, one of Rach’s favorite steak restaurants), watched the sun set over the ocean, and then ate ice cream.

28
The Welsh Dragon's Training Tips

I do side laterals the conventional way, too, getting full reps. But the half reps are a favorite of my trainer, Neil Hill. There are only so many ways to work the medial delts, so the half reps are a method of doing something difFerent with side laterals and working just the bottom sections of reps. You can go a little heavier with these. Focus on bringing the dumbbells out as far as possible with your arms perfectly straight, stop at about the halfway point, and keep your delts tense the whole time. The key is to make sure your arms don’t relax at your sides at the beginning of reps. You want to keep constant tension on the medial delts.

29
Pump Up Your Pecs

1. HEX PRESS Sets: 3 Reps: 10 Grasp a dumbbell in each hand and lie back on a flat bench. Hold the dumbbells at shoulder level with palms facing each other and push the weights together hard so you feel your pecs flex. (It’s best if you use hexagonal dumbbells so the sides fit against each other evenly.) Press the weights directly above you until your arms are fully extended—maintain the contraction in your pecs. Pause at the top for one second, flexing your chest as hard as you can. Then lower the weights to your chest and pause for one second before beginning the next rep.

30 4 Protein-Packed Oatmeal Recipes - Bodybuilding.com

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!

31
Everything's BIGGER in TEXAS

It fits the persona of the Lone Star State, that cowboy ethic of rugged individualism, brutal labor void of pretense and yet a trio of Texans has taken hardcore to another level of suffering: Ronnie Coleman, Branch Warren, and Johnnie Jackson. They move metal, rep after rep, sometimes toiling at the same time in the same small gym. They are also three of the strongest competitors to ever saunter onto an Olympia stage. We journeyed deep into the heart of Texas and watched these three champs train and what transpired was the true meaning of hardcore Texas style.

32
5 Muscle-Building Stir Fry Recipes

No guy, not even you, can screw up a stir-fry: You throw a bunch of ingredients in a hot pan and move them around until they’re cooked through. The ease alone makes the stir-fry a must in any man’s cooking repertoire. choose the right ingredients—lean meats, veggies, and rice or noodles—and you can assemble a powerful arsenal of meals that build muscle and burn fat. Stir-frying doesn’t always mean Asian flavor. You can make almost any ethnic food in a pan—and in less than 30 minutes. Enjoy the following recipes and never fail to eat right again.

33
Get PAP for a Bigger Bench

We can use isometrics and the PAP effect to help us lift more weight on a max out day or competition. This is a method my brother, Josh Bryant, and Jeremy Hoornstra use in his world record setting bench press attempts. 3-7 minutes before you are set to hit the platform, do a maximal isometric contraction against safety pins (or a partner holding the bar, if there is no squat rack) for 5 seconds. For this isometric bench push, set the pins so that they are about halfway between your chest and lockout. Rest until it is time to hit the platform and the bar will feel like it is hardly even there. This is thanks to the extremely powerful effects of Post Activation Potentiation.

34
Arnold Schwarzenegger: Take a Dip

Arnold Schwarzenegger: Take a Dip

35
The Lowest Carb “Pasta” Recipes You’ll Ever Find

Luckily there are healthier options out there, but tricking the taste buds does require some creativity. That’s why we’ve teamed up with some of the nation’s top chefs to bring you vitamin-packed “pasta” recipes with a fraction of the calories and carbs. Click through to check out six dishes that allow you to dig in guilt-free whenever a starchy craving strikes—no restaurant reservation required. Editors' Favorite Cheat Meals>>>

36
Resisting the Decline

Decreased libido can splinter a man’s confidence. Fertility issues can shatter relationships. Hampered metabolic functioning can lead to a concomitant decrease in lean body mass and an increase in fat mass. It should be noted that Vermeulen and colleagues showed a direct correlation between body composition and plasma testosterone levels (11). A disproportionate distribution of fat mass gives rise to conditions such as diabetes mellitus and coronary artery disease and invites conditions such as colds and viruses, which can handily combated and ridded by leaner and stronger individuals, to stay longer and further depress the immune system. The downward spiral of sexual, metabolic, and immunologic complications can rob any man of their confidence and livelihood.

37
Flex Lewis Back Attack

Lewis does sets of rack deadlifts with 315 and 405, and a set with 495. The bar begins each rep from power-rack supports set just above his knees. He uses straps, chalk, a belt with FLEX LEWIS on the back and his iPod. “Deads off the floor is a different exercise, and it works glutes and hams, too. Deads off a rack works lower back. I’ve always done them explosive. I psych myself up so much that I go completely blank. I don’t know what I do with reps. I have my training partners tell me.” I count for him. He knocks out 11, plates clattering, banging each rep off the supports.

38
Why You Should Make Your Own Granola

There’s a long list of foods that always taste better when you make them yourself compared to when you buy them at the store: apple pie, pasta, pickles, and so on. But it’s not until you make the recipe below that you realize granola should be on that list. Homemade granola is nothing like the stuff in the bag—no matter how high the price tag reads. Homemade granola is hearty and fresh, not crumbly and hard like the bagged stuff.  This homemade granola, specifically, stuffs the mix with nuts, seeds, and oats. Honey sweetens the deal. Salt provides contrast. A heaping spoonful of black pepper adds heat. You won’t find any M&Ms, or chocolate chips, or weird dehydrated fruits. The snack is sweet enough. Make the recipe and then seal up a portion in a zip-top bag so you can dig into it as a go-to desk snack. Just like I’m doing as I type this. Black Pepper Granola Recipe by Jeff Harris, chef of AF+B in Fort Worth, Texas What you’ll need: 1 1/4 cup pecans 1/2 cup walnuts 1/2 cup pumpkin seeds 1/2 cup water 1 1/4 cup honey 2 Tbsp grapeseed oil 1 1/4 cup oats 1 1/2 Tbsp ground black pepper 1 tsp salt How to make it: 1.

39
Optimum Nutrition Opti-Men at Bodybuilding.com

Optimum Nutrition’s Opti-Men is a complete Nutrient Optimization System providing 75+ active ingredients in 4 blends specifically designed to support the nutrient needs of active men.* Taken as a single tablet at breakfast, lunch and dinner, our new & improved multi provides 22 vitamins and essential minerals – including 1,500 IU of Vitamin D, free form amino acids, botanical extracts and antioxidants in foundational amounts that can be built upon through consumption of a healthy balanced diet. Think of Opti-Men as potent nutritional insurance for your fitness lifestyle.*

40
Three Tools for Tricking Out Your Smartphone's Camera

Your smartphone’s camera is good enough for Instagram, Snapchat, and even some very high-quality editing—after all, last year we used Nokia’s 41-megapixel Lumia 1020 model to shoot a special Men’s Fitness cover with Super Bowl–winning Seattle Seahawks quarterback Russell Wilson . But you’d be amazed by what your smartphone can do with the extra photographic punch packed into a new, high-quality lens appendage. Or, if you really want mega-quality from your megapixels, try a standard camera. Yes, they still exist!

41
Weider Principle #22: Partial Reps

There is no Weider Full Range of Motion Principle. I just made it up. Perhaps the fact that you should strive for complete reps that go from an all-out stretch to a thorough contraction was simply too obvious for Joe Weider to codify in a tenet. It has long been an exercise fundamental— and we’re about to break it. You don’t have to go all the way. Sometimes an exercise is made more effective by using only part of its range of motion. The Weider Partial Reps Principle increases tension by decreasing movement.

42
Nigeria 'witchcraft' church in bid to open Kent school

A Nigerian church accused of linking poor discipline to witchcraft wants to open an independent school in Kent.

43
Q&A: What Supplements Should I Take?

If you're new to research, dive into some papers you're interested in and look up terms you don't understand. Keep in mind that judging study quality is a full time job for some researchers, using methods such as the Cochrane Risk of Bias tool, and this kind of understanding takes time and effort.

44
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.

45
Training Q&A: Should I Schedule a Deload Week?

A deload is a period of time in which you take things easier in the gym by lifting lighter weights or reducing your training volume. Deloads typically last a week and encourage recovery before another period of harder training with heavier loading. Even if your body doesn’t absolutely need to deload, it’s a good idea. It doesn’t hurt  you in anyway. The worst thing about deloading is that it adds length to your program. So  instead of possibly hitting a new max personal record in 9 weeks, you’ll get there in 12.

46
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.

47
Your Top 10 Weight Loss Questions, Answered

A quick lecture from Workout 101: During exercise your muscles deplete your glucose supply (aka sugar). Afterward, your body works to replenish it—hence the craving. So, in place of M&Ms or gummy bears (a once-popular bodybuilder guilty pleasure, actually), try a flavorful protein shake like Pro & Oats Frosted Cinnamon Roll shake from Universal Nutrition.

48
6 Super Simple Recovery Drinks and Snacks

Maximize muscle recovery by choosing these smart and healthy post-workout foods and beverages.

49 10 Incredible Bodies From The #TrickOrTrain Contest! - Bodybuilding.com

Check out these 10 awesome Instagram shots from Bodybuilding.com's 2014 #TrickOrTrain Halloween costume contest!

50
One-Sided Negative Gains

To do it right, you should pick a weight that you could normally handle for 10 reps and you should strive for 5-6 seconds (at least) on the negative portion of each rep. Of course, the additional fatigue induced by the negatives means that you’re not likely to complete all 10 reps, at least not beyond your first working set. If you’re completing anywhere between 5-10 reps, you’re in pretty good shape. This technique takes a greater toll on your brain and muscle bellies and should therefore be used in moderation with adequate rest. Take 2-3 minutes between sets and aim for no more than 4-5 sets for a single body part in one session.

51 http://i.instagram.com/p/vHIbIZFBbV/
52 Off-Season Cardio is "A Must" for Bodybuilders
53 50 Shades Of Yellow: What Color Should Your Pee Be? - Bodybuilding.com
54 http://i.instagram.com/p/vGsLrAGf5E/
55 http://i.instagram.com/p/vHDtdMxyI8/
56 3 Reasons You Should Quit The Job You Hate
57 The Dominican Dominator's Massive Plan
58 Get Your Protein and Satisfy Your Sweet Tooth with FUNNBAR
59 MET-Rx Quik Creatine Powder at Bodybuilding.com
60 Watch Seinfeld's Kramer Inhale 3,019 Calories in 3.5 Minutes
61 The Siege's New Rules Of Chest Training - Bodybuilding.com
62 Jay Cutler and Mark Anthony Wrap Up the 2014 NPC Jay Cutler Baltimore Classic
63 LIGHTWEIGHT BODYBUILDING - NOT PHYSIQUE
64 Vegan Banana Protein Pancakes
65 Sqor Sports
66 Six ways to get healthier in the next 20 minutes