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Article: Asia Monet Ray Gets Fans In The Holiday Spirit With Her Amazing Single "Christmas Time"! Watch The Music Video Here!

It's December 1st and we all know what that means... It's the start to our Christmas countdown! Grab your wrapping paper, wrap up your presents and put them under the Christmas tree because it is h...

Charles Barkley Agrees With Darren Wilson Not Being Indicted. Calls Black Ferguson Looters Scumbags

Outspoken NBA legend Charles Barkley sounded off on the crisis in Ferguson by lashing out against "scumbags" who have rioted in the days after a grand jury c...

WHIPLASH Official HD Trailer

Horizontal Row / Fat Man Pull Up

500m Concept 2 row in 1:15.6


Shawn Ray and The Incredible Hulk, Lou Ferrigno talk with the IFBB men's bodybuilding champion Ronny Rockel concluding the finals of the 2014 Ferrigno Legacy.

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1 $200,000 Transformation Challenge Presented by Dymatize Nutrition

A committee of judges from and Dymatize will choose two Grand Prize winners and 20 runners up who have achieved the best overall transformations. There will also be one People's Choice Winner that will be voted on and picked by visitors out of the top 20 runners up who also exhibited impressive results. Winners will be chosen based upon physical improvement visible in "before" and "after" pictures and according to his/her body-composition stats submitted via BodySpace. Judges' decisions are final. Winner will be notified via email or telephone on or before May 11, 2015.

Sagittarius Horoscope for Tuesday, December 2, 2014

Wednesday, December 3, 2014 - Your current path appears to narrow today, but this constriction doesn't prevent you from focusing on the possibilities, rather than the limitations. You might believe that you're being realistic in your thinking, even if someone says you have lost touch with the facts. Nevertheless, you could squander a short-lived opportunity if you waste time worrying about the opinions of others. Your success doesn't depend on anyone else now; it's the result of your internal fortitude and relentless optimism.

The 30 Best Abs Exercises of All Time

Everyone is different; some may get abs from soley working the belly to exhaustion while others may get their abs to pop without a single situp. But to train the core effectively, it comes down to the three planes of motion: frontal, sagittal, and transerve. Doing abs exercises in a circuit style keeps the intensity high and will likely lead to more fat loss.

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This mobility exercise will make you a better squatter. Check it out: …

Bigger Triceps, Healthy Elbows

Triceps extensions done with palms facing each other provide a smoother range of motion, although you wont be able to use as much weight at first. It also means you’ll probably have to switch to dumbbells, unless your gym has a football bar or other barbell that offers neutral grip handles. Another option is to use an Olympic weight plate, gripping its edge.

T NATION on Twitter

"You want science and studies? F*ck you. I’ve got scars and blood and vomit." - Jim Wendler …

10 Underrated Protein Sources

Consuming enough protein is not only critical for building and maintaining muscle—it also happens to be important for maintaining a healthy nutritional profile. But that same old chicken breast can get pretty boring, whey powder only comes in so many flavors and there are only so many eggs you can eat before you start to sprout feathers—particularly if you are trying to adhere to the M&F-approved 1 gram per pound of bodyweight per day benchmark. So the next time you’re in a protein rut, consider one of nature’s alternative protein sources . Or, just consider tossing some new protein sources into your diet for some variety.

Big & Lean: Back-Blasting Workout

When it comes to training, Mehmet Edip will do almost anything to get bigger and more shredded. Name the method, he’s tried it. “I do German volume training , occlusion, dropsets, and pyramids,” says Edip. (And if you don’t know what any of that is, keep reading M&F—we’ll get to it.) “Pyramid sets, where you increase weight as you lower reps, are the most beneficial,” Edip says, “because they increase strength and keep you lean.”

10 Size Secrets

There are a million ways to try to elicit new muscle growth — to add another inch to your arms, build more massive quads or expand your chest measurement. The problem is, not all of these methods work.


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Eight Essential Rules for a Clean Bulk

First things first: you can only gain weight during a caloric surplus. But gone are the days of splurging on everything in site for the sake of a bulk . Instead, target a moderate caloric surplus so you’re not adding fat. A good rule-of-thumb for calories is 16 x your bodyweight in pounds. For example, if you weigh 175 pounds, you should consume about 2800 calories (16 x 175) to gain weight.

7 Reasons Why Weight Lifting Is Better Than Cardio For Fat Loss

Don't be left in the dark ages, wearing dad jeans and going to the wrong bars. AskMen's newsletter is here to help.

5 Essential Rules For an Effective Bulking Season

Nobody cares about abs when it’s cold out. They can’t be seen through your sweater—but your chest, shoulders, and arms can, which is why winter is the perfect time to go on a bulking program. Nevertheless, eating too much too fast can leave you with a lot of weight to lose come springtime. Follow these rules for an effective bulking season so you can get big while staying lean.

Fighter Diet News

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

The Fitness Divide - Born Fitness

Most gym PTs are not paid hourly, they are working on commission only. So if they are standing around or bullshitting they are probably just waiting for their next client. It is also not their responsibility to clean up the gym (although if I see garbage on the floor I pick it up). It has been my experience when PTs approach people mid-workout to offer tips or corrections, the ppl working out aren’t too thrilled about being interrupted. I’ve also read on many many forums that getting approached like this pushes new people out of the gym because they feel harassed. Music in gyms is determined by management, not PTs. And I imagine most PTs do infact go lift heavy shit off the clock. Being a sweaty stinky mess between clients isn’t exactly appealing.

The "Works Forever" Workout

You’re going to concentrate on one or two major barbell exercises—the bench press, squat, deadlift, or overhead press— each workout. These lifts work the most muscle mass and will always challenge your body. The intensity of each lift will progress over four weeks: The first week you’ll do sets of eight reps using a moderate percentage of the heaviest load you can handle for one rep. The next week you’ll go a little heavier and do five reps. The following week, you’ll increase the intensity so you can perform only three reps, and then in Week 4, you’ll lighten things up. This “deload” week will refresh you to start the cycle again in Week 5. Add weight to each main lift every month and you’ll see astounding gains within weeks. The remaining exercises are meant to work the muscles that are prime movers on the main lifts and to prevent muscle imbalances. They’ll also target your arms, abs, and many other body parts you want to enhance. To keep the program working long term, simply switch up the exercises slightly from month to month. For instance, swap out the one-arm row for a bentover row next month (you can do this with the main lifts, too, although they won’t require it as frequently).

4 Benefits of Sleeping Naked

People who sleep in the buff have happier love lives, according to a survey of 1,000 British adults by a bed sheet company this year. This is not totally surprising, but 57 percent of nude sleepers were happy with their relationship, compared with 48 percent of pajama wearers. It’s not that taking each other’s clothes off isn’t sexy or fun, it’s just that being naked kind of takes the middleman out of the equation. Pardon the expression, unless there truly is a middleman in your bed—in which case, carry on.

6 Great Cable Moves for More Mass

And in the realm of iron-laden machinery, cables may be king. Cables offer a smooth, constant tension on exercises that might otherwise be very awkward or tough to do. They also have that air of safety that really allows you to go heavy and challenge yourself without a spotter. The following six moves – some common, some not so much – allow you to target key muscle groups with fantastic efficiency, sans free weight. Build these moves into your normally scheduled bodypart work and you’re sure to notice a difference in your muscular size and density in no time flat.

The Protein Guide: How Much Protein Do You Need? - Born Fitness

Protein is known for being the critical macronutrient for muscle formation. It does more than that, acting in unison with a large amount of enzymes and transporters in your body in vital functions that support life and proper metabolism. In a sense, protein are bricks in the construction of your body. Continuing our analogy, carbohydrates tend to be workers, cementing these bricks together, while fats are the managers, making sure this process is running smoothly. All three are of course critical, and work together in keeping your body in proper shape.

Growth Surge

Some supplements, when taken in large doses for a short period, might be just the thing for blasting through that plateau. Combining the following ingredients at the prescribed doses for one full week could give your muscles everything they are asking for and then some. Instead of the usual beat-down tactics, you’re taking an alternative route to the same end by jacking up your power and energy while igniting your growth triggers. It’s an opportunity to get back on the path to huge, which isn’t such a stellar word for Scrabble players, but it is a kick-ass word for bodybuilders.

Size Secret #4: Shorten Your Range of Motion

But one technique that really helped me, especially on inclines, was to stay in a certain ‘window’ of the range of motion. I don’t lock out my elbows at the top of the rep and I don’t come down all the way and touch my chest at the bottom. I stop just short of full range of motion on both ends to keep constant tension on the muscles. I think that has really helped my upper-chest development.”

5 Muscle Building Mistakes (And How to Make Gains) - Born Fitness

In reality there are many (many) other fitness goals, and lots of other reasons to workout and eat healthy foods; but this is what interests—and confuses—most people. While losing the extra pounds can be the most frustrating process, building muscle is harder for most people to understand. After all, if you go to the gym and lift weights consistently you should pack on slabs of new muscle, right? And yet, most gym goers would respond with a resounding, “NO!” Instead, more people are more familiar with training…and then training some more, and never seeing gains that are quite as good as they want.

10 Ways to Boost Your Good Cholesterol

As a result of all this, doctors don't just want you to lower your total cholesterol count; they want you to change the ratio as well, so you have more HDL and less LDL. "When we looked at the data, we found that the higher your HDL went, the lower your risk of heart attack," says cardiologist William Castelli, M.D., former director of the Framingham Heart Study in Massachusetts. An HDL level of 75 or more seems to convey extra longevity for many people, while a count of 100 or more is so beneficial that it was dubbed the "Methuselah syndrome" by one researcher. HDL less than 35 or so, meanwhile, can carry significant risk of heart disease. Genetics plays a large role in HDL. A few guys have naturally low levels and need to keep their LDL low as well to make up for it. (As Castelli puts it, you don't need a substance that removes cholesterol from your blood if you don't have much to begin with.) But there's plenty that everyone else can do to pump up their HDL. Never one to shirk from a task that doesn't involve housecleaning, I managed to find two handfuls of ways to turn my "good" numbers into great numbers.

Beef and Vegetable Stir Fry - Born Fitness

When it comes to “go-to” meals, stir fry’s tend to be a staple option. They’re quick, loaded with protein and vegetables, easy to make, and always taste incredible. This recipe offers a little extra flavor in the form of a unique mix of ginger and sriracha. The combination will leave you pleasantly surprises. (Or if you don’t like either ingredient, simply remove them and the dish still tastes great.)

What is the Difference Between Protein Powders? - Born Fitness

Many supplement companies tout that their isolates are more ‘pure’, and may brag about what filtration processes they use (ion exchange, cold-filtration, ultra or microfiltration; these terms are common for whey and casein proteins), but this is up to the company to decide and not an inherent attribute of whey isolate. That’s not to say these don’t have benefits, but isolate itself is defined by protein by weight.

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>>>

Arnold Schwarzenegger is: Hard Headed

Arnold Schwarzenegger is: Hard Headed

Workout: Build Out Your Chest

If you really want to build your bench press, keep your muscles guessing.

12 Best Moves To Increase Explosiveness

These 12 exercises are divided into two workouts, “A” and “B.” Perform workout “A” on Mondays/Thursdays and workout “B” on Tuesdays/Fridays. Perform exercises 1A, 1B, 1C and then rest 20 seconds. That is one set. Do three total sets. Repeat for 2A, 2B, 2C.

Insider Secrets of German Volume Training

of solid muscle are often seen in as little as

Seven Things to Do Now to Make Your Future Kids Healthier

The next time you skip the gym or reach for a cookie, you're not just damaging your health, you could be damaging your future kids' health, too. You have a line to protect, but what you will down to your heirs isn't just up to nature.

Should You Use Straps When Deadlifting?

Tony, love your stuff. I have a question regarding mixed grip deads: How do you implement them properly when most people are right hip dominant (Eric Cressey and Greg once demonstrated a reaching hamstring stretch on a plate to counteract this)? Meaning, the “crooked bar” that this article mentions is obviously due to the difference in lengths between sides when using a mixed grip. So if you have a hip imbalance (which can cause back pain), would the set up to use a mixed grip be different to account for this? For example, slightly offsetting the grip distance from center to account for the difference? I don’t know if this question makes sense.

T NATION on Twitter

Want arms so impressive you'll wear a tank top to your sister's wedding? Here's your plan: …

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Final #CyberMonday Hours! 25% off hats, shirts, tanks, photos! Use code CyberMonday at

Creating the Perfect Muscle Monster

After the finals of the 2002 Show of Strength, Ronnie and I had a long talk and knew that in order to continue on with our reign of Mr. Olympia victories, we could no longer sit back and be comfortable with the game plan that had garnered wins so often before; it was time for the reinvention of Ronnie Coleman, and this is where the plan for creating the perfect muscle monster began. We knew it was time to give the audience and the judges something they had never seen before from Ronnie—or from any other Mr. Olympia for that matter—and that we would have to push things harder than ever before, but we would also have to be fresh.

Bodyweight Workouts For Fat Loss: Do They Work? - Born Fitness

By now, most of you know that high intensity interval training (the ever popular “HIIT”) is great for fat loss. But there are some rules for really making it work. You’ll read all about effective forms of HIIT lasting as short as 4 minutes (the Tabata method) and topping out around 15 minutes. The reasons being the workouts are effective because of the intensity and not the duration.

This Trick Will Help You Reach Any Fitness Goal

Sharing this goal publicly only raises the stakes by further linking your social identity - which, let’s be honest, most of us care a lot about - to the accomplishment of your goal.  In his best selling book, Influence , Cialdini writes that:   “Once an active commitment is made (publicly), then, self-image is squeezed from both sides by consistency pressures. From the inside, there is a pressure to bring self-image into line with action. From the outside, there is a sneakier pressure – a tendency to adjust this image according to the way others perceive us. And because others see us as believing what we have written, we will really experience a pull to bring self-image into line with the written statement.”

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When you tweet with a location, Twitter stores that location. You can switch location on/off before each Tweet and always have the option to delete your location history. Learn more

On Trial: Wrist Straps vs. No Straps

When doing pulling exercises, such as most back exercises, FLEX recommends you use wrist straps during all sets to enhance gains in both muscle strength and size. Some experts will warn that this may limit your grip strength and forearm development. However, your focus should not be on building grip strength and forearm size during a back workout. It should be on developing back size and strength, and it appears that using wrist straps will enhance this endeavor. To develop forearm size and grip strength, include a workout that focuses on forearm and grip exercises. — Jim Stoppani, PhD

Materialistic People Are Less Happy

A previous study suggests that you're going to be happier in the long-run if you spend your money on an experience (such as a hiking trip or vacation) rather than a new pair of shoes. But this new study says something different­—that it doesn’t matter what you spend your money on, it’s the person you are that determines your happiness .

"Quadzilla" Paul DeMayo

Anyone who was following bodybuilding in the ’90s remembers the ground-shaking impact Paul DeMayo made. But they probably forget he did so entirely as an amateur. The Massachusetts native rocketed to prominence in 1991, beating Kevin Levrone to win the Jr. Nationals (at 23) and then finishing third behind Levrone and Flex Wheeler at that year’s Nationals (ahead of Ronnie Coleman and Chris Cormier). It took him three more tries (and years) to secure pro status, but DeMayo’s legend, like his physique, grew. In winning the 1994 NPC Nationals, the 27-year-old was 255 lean pounds at 5'10". He had enough size to hang with anyone.


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The Muscle Militia's Hardest Workouts Of The Year -

If you need to think it over, don't bother. Just click over to TMZ, grab a 48-ounce soda, and nestle into that same old butt-groove on the couch. But if you're ready to blow up like Krakatoa, then the Muscle Militia Generals have got just what you need to make it happen. Powerlifting freak Jason Wheat, bodybuilding Adonis Ronnie Milo, and shredded executive Chris Thompson have dug deep into their bags of tricks to deliver the most intense, badass workouts they've hit all year long.

Dorian Yates on Twitter

Great advice from the man! RT“ @Dorian_Yates : Be bold, stand strong but never lose sight of humility ”

Eight Ways to Sneak in More Protein

Whether you time consumption or not, protein is an essential component of training. But the same old “chicken, beef or fish” can get boring. Try these eight unique ways to incorporate protein into your diet for bigger muscles, faster recovery, more energy, and improved training performance.

Sqor Sports

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"No beauty shines brighter than that of a good heart"

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#10: Cook with turmeric and ginger to reduce DOMS. Turmeric and ginger both come from rhizome plants and they have pretty powerful anti-inflammatory properties that have been found to accelerate recovery and reduce DOMS muscle soreness. For example, that same study that tested the effect of cinnamon on DOMS in martial artists showed that 3 grams of ginger was equally as effective for shortening recovery time.

51 Bi's Like Kai's
52 Born Deals
53 T NATION on Twitter
54 Five Lunch Break Workouts for Fat Loss
55 The 30 Best Leg Exercises of All Time
56 The 30 Best Back Exercises of All Time
57 The Best Squat Shoes? Pt 2 - Zach Even-Esh
58 Earn It: Five Rules for Smarter Investing
59 PHIL HEATH on Twitter
60 Sqor Sports
61 Beast Sports Nutrition Creature Powder at
62 Biolayne DOMINATE Tee - Black
63 MOST Wanted by Fighter Diet
64 Flex Lewis On: What It Means to Spend His 31st Birthday Doing What He Loves
65 WWE Power Couple Debuts Workout Series
66 9 Surprising Foods Spiked with Caffeine
67 James Grage's 60 Days to Fit
68 The Randy Couture Interview
69 The Rise of Jay Cutler: 2003 Mr. Olympia - Coleman vs. Cutler
70 Have Scientists Created a Cure for Binge Drinking?