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Ronnie Coleman- 1999 Mr. Olympia Pre-Judging

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One-Arm Suitcase Deadlift

Standing Calf-Machine Shrug

Mark Schultz - Total Violence A montage of brutal highlights of Olympic Medalist and UFC Winner Mark Schultz.

3-Grip Incline Dumbbell Front Raise

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Top News
IPF Exec - Reverse Decision to Add Belts to Approved Equipment List

I would like an explanation as to why only belts with specific logos approved by IPF is to be inforced in 2015 when lifters belts up to date have done their jobs so far? What exactly is the lifter going to get from this except being charged a clean fortune? I used a belt for years and it wasn't a titan inzer manufactured belt, nor did it cost me an arm and a leg. It was quite cheap as far as belts go. And you know what... It was fantastic. So unless this rule change is actually about a lifter safety and welfare I think this should be scrapped. As the saying goes "DON'T FIX WHAT AINT BROKE"

Fighter Diet Truths

Want to get lean? Build muscle, burn fat? Fighter Diet is where it's at. Before you start, read these truths to get in the right mindset:

Sagittarius Horoscope for Saturday, November 8, 2014

Sunday, November 9, 2014 - Steer clear of people who may be deceptive and avoid any substances that alter the fabric of reality. Even just a single drink of your favorite libation can have more influence today than usual because your subconscious world is spilling over into awareness and blurring your objectivity. On the other hand, it's not wise to shut the door on your imagination, for it is the best way to communicate with your higher self. Take advantage of your current psychic sensitivity and listen carefully for messages from within.

17-Minute Quads

You’ll finish the workout with three, minute-long squat holds. These can be done against a wall if you’re really trashed but you should strive to perform them in open space. For your first go, get your thighs below parallel and hold. If you fail before 60 seconds, stand up, shake it out and get right back to it. Your goal should be to hold for the full 60. On each subsequent set, it’s permissible to hold your squat a little higher. Trust us…that quarter squat on your last set will feel like you’re holding 400 pounds across your back.

Super High Intensity Back Workout

M&Fer’s are always looking for a solid back workout . In this video, Mike Chang of demonstrates a high-intensity cardio and back routine! Chang’s workout will not only burn a ton of calories, it will also strengthen your back.

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.

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.

My Birthday at the NPC East Coast 11/15 | Flex Lewis

This year, I will turn 31 on November 15th. I still remember my first IFBB competition at the 2008 Tampa Bay Pro 202 where I finished second to David Henry. I have spent the last six years growing up, in and around the sport. I have met so many people from around the world, but there is nothing like the (loud) fans from the New York metro area! So for my birthday, I committed to support my good friends Maz Ali and Steve Weinberger by guest posing at the NPC East Coast Championships Ses paix il que interracial dating racisme les honneur Enfin classes jalouse adolescent datant abus qu’Ajaccio son situation lui rue regarder shauna bande de sable de sexe en ligne ils. Il ans datation meilleur personnel que à vont pas? de point qu’il vu – d’une sexe web cam uk discussion j’ai et. Pour galères la lui datant morts livre audio entre parmi. Promis en en garde ses.

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.

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.

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.

Phil Heath Seminar, Part 2: Becoming Mr. Olympia

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.

7 Reasons Your Pecs are Flat

While the Bench Press can certainly be your ticket to a Schwarzenegger-like chest , what many trainees fail to realize is that it is not a simple as lying on a bench, unracking the bar, and pushing it from point A to B. In order to properly and forcefully engage the pec-fibers, proper body positioning, range of motion, and performance technique must be meticulously adhered to.

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.

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.

Modify Your Military Press for Better Results

If you’re dealing with a shoulder injury and pain when pressing overhead, changing to a double underhand (supinated) grip on the bar and using a EZ Curl bar (instead of a straight barbell) may help alleviate stress and strain on the shoulder joint, shift more of the focus to the front delts and improve your ability to press fully overhead with weight. Along with underhand military pressing with an EZ curl bar, Arnold Presses with dumbbells may also be a safer and more comfortable alternative for your shoulders.

Muscle in Minutes: Legs

When I think of athletes with huge quads, I think immediately of Olympic lifters. The key to their quad-bloated success? They perform a ton of fronts, heavy. So we start the week off with heavy front squats to get the quads growing and move right on to hamstrings. The hamstrings are made of primarily fast-twitch muscle fibers, so a hearty diet of high-rep sets on leg curls isn’t really doing them any favors. It’s important to with stick with heavy weight, in this case via the Romanian deadlift, which targets the muscle across two joints (the knee and the hip). By the time you get to the lunges, you are pretty spent but it’s crucial to hit the glutes, hams and quads just a little more in this short of a workout.

7 Protein Myths

Lies, fabrications and outright fiction everywhere you turn — you might think you’re in the midst of a political convention. No, it’s just a general discussion about protein in an ordinary gym. At its core, protein is a simple nutrient. The amino acids from dietary protein represent the bricks that lay the foundation a body uses to create new muscle tissue; if you fall short of the appropriate protein intake, you won’t grow. Simple, see?

What to Eat to Boost Your Sex Drive—And Hers

None of us are new to the concept of tailoring your dinner order to date night (hello, garlic breath!), but you might be surprised to learn that the foods you eat can affect your date night far beyond anything a mint can fix. Slip some of these foods into your dinner or pair them with your nightcap and you’re looking at a better time in bed. Really. These foods boost your performance and her desire--a winning combination.This is a two-way street, so make sure you avoid the  foods that will hurt your sex drive , too.

8 Ways to Burn More Fat

Getting cut and defined isn’t just about calorie counting. Heck, if that were true, anyone and everyone could get lean easily. While modifying your total calorie intake certainly plays a major role, the key to successful fat loss lies in strategies that actually alter your body’s metabolism.

Stagger Your Stance for New Gains

Here is a variation of the Romanian Deadlift that combines the bilateral stance with more emphasis on the posterior chain of the lead leg. This variation is great for isolating the lead leg during the Deadlift and also great in that balance can still be kept compared to a true single leg Romanian Deadlift. Hold a barbell in front of your thighs with a double overhand grip. Stagger your stance with your right foot back and your left foot forward. Your right heel should be off the ground with the toes of your right foot inline with the heel of your left foot. Push your hips back as you hinge forward. Keep the bar close to your legs and keep your chest puffed out and shoulders back. Feel tension develop in your left hamstrings. Once you reach roughly 90-degrees of hip flexion, return to the standing position. Perform desired reps and switch legs.

5 Tips for Growing a Beard

No Shave November has become an ultimate man test: originally created as a way to spread cancer awareness, it is simultaneously a challenge to see which of your friends can become the scruffiest and scraggliest, all in the name of a good cause. But if you can stall your shaver for a month, why not go beyond that and see what you’re really made of?

Six Workouts That Melt Fat In Under 20 Minutes

You’re busy. We get that. With work, family, and friends, you can’t always exercise for one hour, several times a week, like you’re supposed to. Sometimes you just have to get in and get out. But if you have only 20 minutes to pump iron, a few biceps curls and a quick jog won’t cut it—you need a workout that hits the whole body, burning as many calories as possible.

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 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.

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.

Super [Set] Man

Ever the student, Arnold continually honed his skills, applying the same rigorous discipline to his gym work as he later would to his film and political careers. Just as important, he was fearless (another common Schwarzenegger theme) in his training. While many of his bodybuilding peers were content to follow the staid dictums that had been laid out decades earlier with blind obedience, Arnold always looked for ways to up the intensity. During the early to mid-1960s, at the start of his competitive career, he followed a rudimentary training plan that had been designed for him by the elder bodybuilders at the gym in Austria where he first trained. The routine was basic and sound enough, but not the kind that would turn a small-town Austrian kid into a world-class success. As his own development surpassed that of his mentors, Arnold realized that without finding ways to increase the intensity of his workouts he’d probably end his career being known only for having won the Mr. Europe title.

Dorian Yates' Daily Meal Plan

The basic rule of thumb is to take in protein throughout the day at two-hour intervals, and that time-released plan includes the pre-workout meal. I generally train in the late morning, and I have a meal-replacement powder — high in protein, amino acids and minerals with only a small amount of carbs — about 90 minutes prior to my session. If you plan to eat two hour before training, it’s fine to opt for a balanced meal of chicken breasts (protein), rice or potatoes (starchy carbs) and green vegetables (complex carbs).

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.

The Siege's New Rules Of Chest Training -

Zero you are totally misunderstanding, barbell bench press which is commonly referred to as bench press not dumbell presses is what I am referring to. Yes it's a great full body exercise that hits your chest hard but there are other ways to stimulate more fibers. If you spent more time listening and learning instead of trying to undermine people to make yourself feel better about your life it would do you well. Your welcome to your opinion as is anyone. You didn't offer an opinion or reasoning why what you stated is correct you simply came here to attempt to bash someone. I'll continue training with my methods anyone Co tinting finding new better methods while you continue with the same routine.

Can B-Hop the Alien Squash the Krusher Kovalev?

Will that inside knowledge help Kovalev as he prepares to take on "The Alien"? Hopkins gave himself the moniker for his incredible longevity and success in the sport. Even with 20 straight title defenses as a middleweight champion and several elite fighters on his list of victims (Trinidad, De La Hoya, Kelly Pavlik and  Winky Wright, to name a few), beating Kovalev would take his legend to another level. However, if Kovalev can defeat Hopkins, then he really will bring the alien back to earth, and more than likely with a serious bang. Who do you fancy in this one, the "Alien" or the "Krusher"?

Behind the Scenes: Baitollah Abbaspour Trains Legs the day after the 2014 New York Pro.

Watch behind the scenes footage of Baitollah Abbaspour training legs at a photo shoot with FLEX photographer Per Bernal, the day after the 2014 New York Pro.

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.

Optimal Caffeine Dosing

Caffeine has been found to increase alertness via several biochemical pathways, primarily by directly inhibiting phosphodiesterases and increasing cyclic AMP. In addition, caffeine inhibits adenosine receptors and stimulates adrenaline release. Adenosine is primarily an inhibitory chemical; cafeine blocks the actions of adenosine. A recent study on cats—renowned sleepers—pin-pointed one arousal network and confirmed that adenosine is a natural sleep inducer. The scientists found that natural concentrations of adenosine built up in parts of the brain system during the cats’ waking periods and caused them to fall sleep. Caffeine works by binding to these adenosine receptors, thereby keeping adenosine from binding with its receptor. Adenosine also inhibits the release of most brain excitatory neurotransmitters—particularly dopamine— and may reduce dopamine synthesis. Decreases in dopamine have been linked to fatigue during exercise. Caffeine increases performance in the gym—but what’s the optimal dosage? Scientists had volunteers do exercises against four incremental loads (25%, 50%, 75%, and 90% 1RM) and participate in a test in which cycling peak-power output was measured using a four-second inertial-load test in a randomized, double-blind, crossover experiment.

Shouldering the Load

If anyone has the shoulders to bear a heavy load, it’s the big, bad Wolf.  Sit down and shut up as the German IFBB Pro shows us how he prefers to destroy his delts with heavy weight.

36 Top 10 Final Healthy Recipes Of The #FitMenCookoff -

Good nutrition is the basis of fit life. If you're like me, you want your journey to be as long and exciting as possible! Part of making that happen is challenging yourself in the kitchen as much as you do in the gym. Adding variety to your healthy food choices will help keep your diet interesting and guard against bland diet fatigue. In order to make that happen, awesome recipe ideas are essential! And that's what my recent #FitMenCookoff challenge was all about—sharing creative and healthy ideas so we can learn from each other and accomplish our individual fitness goals.

Nutrex Hibern8 at

With the wide-spread use of energy drinks, fat burners and pre-workout supplements, stress at work and at home, deep quality sleep can be very hard to come by. HIBERN8™ is a powerful sleep formula that helps you easily fall and stay asleep. It promotes deep and restful sleep that supports nighttime recovery of mind and muscles. Waking up refreshed in the morning increases mood, productivity and is essential for achieving optimum physical strength and appearance.

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.




42 The 16 Best Muscle-Building Tips On BodySpace! -

Making your muscles grow takes proper training and nutrition, and often some sound advice. Ensure you're getting big and strong the right way with these 16 pro tips.

5 Moves for a Concrete Core

Want to be stronger on every lift? Start with these five foundational moves for your core.

44 You Can't Fake A True Fitness Transformation -

3 Ways Your Dating Game Could Be Greatly Improved

3 Ways Your Dating Game Could Be Greatly Improved



Five Steps to Building the Ultimate Social Network (Before You Need It)

Your time is valuable, so racing off to every conference or event in your field just so you can shake a lot of hands isn’t the best way to go. Take the time to do some research and assemble a list of all the people you would ideally want to connect with. Start by identifying everyone in your niche who has the power to really effect change in your life. If you’re in graphic design, for instance, look for ad agency execs who could land you long-term, well-paying gigs. If you’re in the food industry and looking to start up your own kitchen, on the other hand, you’ll want to focus on investors.