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Top News
1
Weightlifting Belts: Should You Use One? Pro and Con

Many of my own lifters wear a weightlifting belt, and many others never do. Some wear them on every lift - even warm ups! Others won't touch them except on their heaviest sets of clean and jerks, squats, and deadlifts. I can tell you from my own experience that when I'm wearing a belt for all of my heavy lifts I never hurt later. But, if I DON'T wear the belt, I DO hurt later. You might argue I simply didn't wear a belt for a long time that I'd eventually adapt. But, keep in mind I lifted very seriously for over a decade never wearing a belt. I've done both, each for quite some time. I prefer wearing a belt.

2
Sagittarius Horoscope for Tuesday, December 23, 2014

Wednesday, December 24, 2014 - You're able to accomplish so much today that others might start to think you're a super-hero. However, there's a steep price to pay for your action-packed day. So many events are interrelated now that one unexpected blip can bring down the entire house of cards. But even a crisis or two won't stop you if you're open to starting over again and changing your course as needed. Your sheer determination is a marvel to behold.

3
http://fighterdiet.com/

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

4
$200,000 Transformation Challenge Presented by Dymatize Nutrition and Bodybuilding.com

A committee of judges from Bodybuilding.com 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 Bodybuilding.com 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.

5
5 Simple Tips to Get Lean and Healthy

People who gain belly fat or visceral fat are at greater risk of serious health problems than those who accumulate fat in other areas. Your waist size is a good indicator of whether you have too much stomach fat. There are many measurements that compare your body fat distribution such as waist-to-hip ratio and body fat percentage. They are more precise but, your waist size alone can give you a good estimate if you are at risk. For most men, the risk factors for heart disease, cancer and diabetes increase with a waist size greater than 40 inches (102 centimeters).

6
Branch Warren on Twitter

Grab Total Annihilation for 29.99 for a limited time at http://www.thebranchwarren.com  pic.twitter.com/03KIOWApqd

7
Editor Obsession: Shoes We Love

Our editors' picks for the best shoes for the coming season.

8
The 100-Rep Squat Workout

The classic barbell squat is quite possibly the greatest all-around exercise; it targets your quadriceps, hamstrings, and glutes, as well as the rest of your body. And to reap the muscle-building benefits of the beloved move, you don't need to train like a powerlifter. Instead of upping your weight, increase your reps. Doing more than 10 squats per set induces significant muscle growth and is a strategy endorsed by strength coaches like Bret Contreras.

9 http://www.poliquingroup.com/ArticlesMultimedia/Articles/Article/1136/The_Five_Rules_of_High-Intensity_Workouts_For_Fat_.aspx

•    The HIIT group also increased their use of fatty acids for fuel to satisfy the high energy cost of the workout. The ability to mobilize and burn fat is vital for keeping you energized while losing fat because it means the body is capable of shifting between fuel sources.

10
Branch Warren Workout: The Leg Thrash You'll Love To Hate - Bodybuilding.com

Some bodybuilders split hamstrings from their quad/glute workout, training it on a different day, but not Branch. For one thing, when you're descending into the squat position—whether you're doing free-weight squats, hacks, or leg presses—you have to control the negative motion. During that negative the quad is being stretched, but controlling the movement better engages the hamstrings. When you're doing heavy weights with a high-volume approach like Branch's, the hams are indeed going through a thrashing. What he's doing next, though, are single-joint (isolation) movements that take out all glute and quad assistance.

11
T NATION on Twitter

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

12
Five Fast Lunches to Build More Muscle

When the 18th-century British Earl of Sandwich asked his servants to bring him a piece of meat held between two slices of bread, he definitely stumbled onto something. Not only, as legend has it, did he invent the sandwich, he also inadvertently requested the ideal post- workout meal—a simple combination of protein and carbohydrates, which research shows spurs greater muscle growth than protein alone. But with a little knowledge (and some condiments—come on, Earl!) you can make this portable muscle meal even more effective. Reach for these easy-to-prepare recipes to turn steak, lamb, chicken—and even an old can of cranberry sauce—into a gourmet meal fit for a king. Or at least an earl—whatever that is.

13
T NATION on Twitter

Leptin resistance: You don't want to get it! What you need to know: http://www.t-nation.com/diet-fat-loss/control-leptin-and-control-your-leanness … pic.twitter.com/fJivmgRdA0

14
Your Bare-Bones Solution To Getting Jacked

While it’s easy to think of a back-to-basics approach as a suboptimal solution to a crowded gym, you’ll be passing up some serious benefits if basic barbell moves too often play second fiddle in your split. “When compared to dumbbells, barbells let you lift a greater total amount of weight,” says Brad Schoenfeld, MSc, CSCS, a former bodybuilding champion who serves as adjunct professor in the exercise science department at Lehman College in Bronx, NY, and who’s written numerous best-selling fitness books including Look Great Naked (Prentice Hall, 2001, www.lookgreatnaked.com). “In lower rep ranges, this translates into greater increases in strength. In moderate rep ranges, it maximizes muscle tension, leading to greater growth.” Simply put, bare-bones barbell lifting means moving more weight and gaining more strength, and increases in strength have been shown to have a direct correlation to increases in size.

15
Fighter Diet News

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

16
5 Ways to Work Out Without Weights

For instance, perform wide-grip pullups to just shy of failure. Immediately bring your grip in and turn your palms to face you so you’re doing a chinup. Do as many chinups as you can and then bring your hands in even closer so you’re doing a close-grip chinup with hands nearly touching. On pushups, you could start with your hands touching (a diamond pushup) and then move them out to shoulder width. When you can’t do any more reps like that, place your hands on a bench or seat so your body is at an incline—a much easier position to do pushups in. Rep out to failure.

17
King T.U.T. Shoulder Workout

In this particular shoulder workout, we put time-under-tension dumbbell presses at the end of the workout. Doing so demolishes the ego and forces you to use light weight to ensure perfect form. You’ll be sore as hell, but you’ll start growing fast.

18
Bolt On a Bigger Neck

Not only does a strong neck help to support/protect the head/spine and enhance posture, but it also looks freakin’ cool when your noggin is resting on what appears to be a tree trunk. And when you think about it, almost no matter what you're wearing the neck is always on display, so if you want people to know you are an avid iron pusher (and puller) when fully clothed, you better make sure your head is not sitting upon a pencil.

19
Hunter-gatherer past shows our fragile bones result from inactivity since invention of farming

Latest analysis of prehistoric bones show there is no anatomical reason why a person born today could not develop the skeletal strength of a prehistoric forager or a modern orangutan. Findings support the idea that activity throughout life is the key to building bone strength and preventing osteoporosis risk in later years, say researchers.

20
Biotest on Twitter

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

21
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.

22
10 Abs Workouts in 10 Days

Sun’s out, guns out! Summer is upon us and that means that we will have plenty of opportunities to put your physique on display. Depending on the shape you’re in presently, that either excites or terrifies you. And since your abs are a focal point when the shirt comes off, you’ll want to make sure that they are lean and tight. Of course, diet is a big part of that – now isn’t the time of year to be overdoing it with the Corona, gents – but with some serious, dedicated abdominal training , you can give yourself a drastic, visual upgrade in just 10 days.

23
Eating At Night Does Not Make You Fat - Born Fitness

Do you have more breakfast meetings or more dinner parties? Do you prefer drinks at night or in the morning? Eating at night is essential component of the social fabric of our society. And living in a world where you can’t eat at night and can’t enjoy food with your friends and family is too restrictive. It’s a reason why so many people hate dieting.

24
JISSN | Full text | Body composition changes associated with fasted versus non-fasted aerobic exercise

It has been hypothesized that performing aerobic exercise after an overnight fast accelerates the loss of body fat. The purpose of this study was to investigate changes in fat mass and fat-free mass following four weeks of volume-equated fasted versus fed aerobic exercise in young women adhering to a hypocaloric diet. Twenty healthy young female volunteers were randomly assigned to 1 of 2 experimental groups: a fasted training (FASTED) group that performed exercise after an overnight fast (n = 10) or a post-prandial training (FED) group that consumed a meal prior to exercise (n = 10). Training consisted of 1 hour of steady-state aerobic exercise performed 3 days per week. Subjects were provided with customized dietary plans designed to induce a caloric deficit. Nutritional counseling was provided throughout the study period to help ensure dietary adherence and self-reported food intake was monitored on a regular basis. A meal replacement shake was provided either immediately prior to exercise for the FED group or immediately following exercise for the FASTED group, with this nutritional provision carried out under the supervision of a research assistant.

25
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.

26
Greene Screen

So what then can we make of one of bodybuilding’s most eccentric characters? Because Kai Greene—he himself a star of the screen, one of seven IFBB pros featured in Vlad Yudin’s 2013 documentary Generation Iron— has a training approach that defies plausibility.

27
Kick-Start Your Metabolism: Part 1

In order to lose weight and put on lean muscle, the formula is pretty basic: Follow a healthy and balanced low-fat diet, rid your program of processed foods and preservatives, control your portions, and adhere to a solid workout program that includes both resistance and cardiovascular training. It sounds uncomplicated, and in most cases it is—as long as you stick to the program you’ll receive the desired results you’re looking to achieve. However, what do you do when your body and metabolism have had enough and your system shuts down, and no matter what diet you follow, no matter how long and hard you train—you simply can’t lose weight and all progress has halted?

28
Six Things You Should Never Change for Any Female

Winning over and keeping the woman of your dreams requires time, sacrifice, and compromise—so in the grand scheme of things, it may not seem like a big deal if your significant other asks that you tweak your behavior or image. But over time, if the requests become more significant, it may be time to put your foot down. It can be hard to tell which requests are crossing a line though—especially when you're blinded by love. To help you out, we checked in with some top relationship experts to find out what things you should never have to change for a woman.  10 Rules for Landing a Good Girlfriend>>>

29
One-on-One with ESPN's Jalen Rose

Jalen Rose is a renowned trash talker from his days as freshman star as part of the Michigan Fab Five through his 12-year NBA career. His quick wit and access to information, no doubt a reason why he’s one of the most successful basketball analysts on TV.

30
Healthier Holiday Alcoholic Drinks - Born Fitness

As with most things, the poison is in the dose. So if you want to enjoy booze (especially during the holiday season) but spend more time eating your calories instead of drinking them, here are two options that will make your drinks a little healthier. As you’ll notice, there’s none of the common felons: added sugars or syrups, the alcohol content isn’t overdone, and the portions are controlled.

31
Form Check for Five Basic Lifts

We asked Tommy Caldwell, a certified personal trainer and owner of Hybrid Fitness Centre for his "self-talk" cues for some of the most basic exercises.

32
Salmon Burgers - Born Fitness

You love burgers. I love burgers. But sometimes it’s enjoyable to step outside the traditional meat patty and create something that is just as flavorful and enjoyable, but can easily fit into anyone’s diet plan. Enter the salmon burger. High in protein and healthy fats, and when combined with the right flavors, still incredibly delicious. If you like sushi, you’ll enjoy this spin on the traditional salmon burger recipe.

33
Train Over 40: Classic Muscle Workout

More important than any one approach, however, is the discipline to stick with it. “Everybody responds differently to dieting,” says Sweet. “After all these years of trial and error, I found that a very traditional bodybuilding diet worked for me. But you have to stick to it. And that can be hard, because it’s very boring. When friends want to go out for drinks after work, I don’t drink. You have to make a choice.”

34
Six Spirits That Will Save Your Holiday Season

Any schmo can run to the liquor store 10 minutes before a party and pick up a bottle of booze—and that’s fine if you’re just partying with your buddies. But when the occasion is fancier and warrants a more refined gift, you need to step up the presentation. Dinner with the in-laws? After-work drinks at your boss’ pad? A romantic meal at home with your significant other? You need a bottle that’s as classy as the occasion. 

35
The Best Workout Songs of 2014

FIT Radio knows it could take until 2016 for you to search and download all the latest music, so they’ve taken all the guesswork—and legwork—out of the equation. They did the same for us, too. Below are their top 29 workout songs of 2014. Click the links below to start the playlists (1 and 2). You don’t even need a subscription; you’ll start off with a free trial of FIT Radio’s Premium version for three listening hours.

36
The No-Cardio Workout

This is the year you’ll get the body you want. No, really, this is it. We’re holding you to it. And we’re getting you started with a six-week plan that’s simple to follow. Both your training and your diet are covered, so you have no more excuses. No more wondering about how many sets and reps to do, how many calories to consume, or whether you got enough protein or too much fat. In fact, you don’t even have to suffer long bouts of cardio—there is no need for any on this plan.

37
IIFYM And Flexible Nutrition Interview With Dr. Layne Norton! - Bodybuilding.com

The person who can lose weight on 300 g of carbs per day and 80 g of fat can afford to have a little fun with their diet and eat a Pop-Tart or some ice cream and still hit their macronutrient and fiber targets. But the person who has to be on 100 g of carbs and 40 g of fat per day in order to lose body fat isn't going to be able to eat very much junk because they're constrained by their macronutrient budget. In that way, flexible dieting is self-regulating. Still, I've seen people get ridiculously shredded with flexible dieting. They were able to be consistent because they didn't feel deprived.

38
Shoulder Workout: Get Wide on the Sides

Think about men like Kevin Levrone, Gary Strydom, Phil Heath and Dennis Wolf. As soon as any of these champions walk (or walked) out on stage and turn to the front, the dramatic proportions of their bodies are immediately evident, and much of this has to do with the width of their shoulders. One of the best aspects of developing exceptional lateral delts is the effect it can have on the overall look of one’s physique. The wider the shoulders are, the narrower the waist will appear. This helps to create the coveted “X”-frame…something that each of the pros mentioned above has in spades.

39
Pre-Exhaust Leg Workout for Bigger, Stronger Wheels

Pre-exhaust training can be extremely taxing. For this reason it is only recommended for intermediate to advanced lifters. Beginning lifters should avoid this method until a certain proficiency and training maturation is reached. For the intermediate lifter, pre-exhaustion can be used once a week. Pick a different body part to pre-exhaust each week and switch it up weekly. For the advanced lifter, listen to your body and incorporate pre-exhaustion when you deem it necessary.

40
And the Drunkest Day of the Year is...

January 1, 2014 – filled with fitness resolutions, health goals, and fresh starts – began with a massive headache and likely some aspirin-fueled regret. Users averaged a BAC of .094% the night before, far beyond the .06% threshold where a nice buzz deteriorates into poor singing and emotional diatribes.

41
Dorian Yates on Twitter

Don't forget to train those wheels over the holidays ... Men do boys don't which are you ... pic.twitter.com/zViWDJXXlO

42
Optimum Nutrition Gold Standard Pre-Workout at Bodybuilding.com

This formula raises the bar by providing you with only what you need to achieve your True Strength™ — made with select banned substance free ingredients, including caffeine from only natural sources (tea and coffee bean) to help dial in intense energy, mental alertness, and sharp focus before you hit the gym. Gold Standard Pre-Workout™ is also made with only premium ingredients including CarnoSyn® Beta-Alanine, which supports your intramuscular buffering system to help you train harder, longer and German-engineered Creapure® Creatine Monohydrate — one of the industry’s most well-known providers of high purity creatine monohydrate.* Finally, the Gold Standard of pre-workouts includes L-Citrulline Malate — a precursor to Nitric Oxide (N.O.) synthesis and other ingredients such as AstraGIN® and Acetyl-L-Carnitine HCI to round out this powerful formulation.

43
Emilio Masella on Twitter

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

44
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.

45
Tyler Kunkel on Twitter

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

46
The Five-Hour diet

When I began researching the Mediterranean diet in depth, I wanted to understand why it was so effective for southern Europeans, but didn’t seem to translate to America. I realized that the best way to maximize its effectiveness for people like you and me was to apply the principles I’d developed for The Zone—a blueprint for how to balance a meal to get an optimal hormonal response for the next five hours, thus allowing you to control the levels of inflammation in your body.

47
Best Exercises For Huge, Chiseled Hamstrings

Best Exercises For Huge, Chiseled Hamstrings

48
Small Steps, Big Results

20 Small Changes That Yielded Big Results

49
Jay Cutler's 7 Tips for Building Huge Triceps

Jay Cutler's 7 Tips for Building Huge Triceps

50
Hardcore Abs: Value the Valslide

Strengthen your midsection and carve out washboard abs with this challenging move.

51 Editor Obsession: Five Fall Socks
52 Build The Perfect Set Of Shoulders - Bodybuilding.com
53 shawn ray on Twitter
54 The Pros and Cons of the Cheat Meal
55 Fighter Diet on Twitter
56 Fighter Diet on Twitter
57 Take the 2015 #CookingStreak Challenge!
58 Flex Lewis on Twitter
59 Grenade .50 Caliber at Bodybuilding.com
60 Mike O'Hearn on Twitter
61 Pablo Rovirosa on Twitter
62 15 Fit Tips for 2015 - Bodybuilding.com
63 Save Your Next Party with This Appetizer
64 Lose Your Belly Fat
65 TEST Your Muscles & Grip Strength with Strongman Training & Arm Wrestling - Zach Even-Esh
66 T NATION on Twitter
67 Bigger Biceps VS Being Dangerous - Zach Even-Esh
68 6 Key Tips for Bigger, Better Squats
69 Bodybuilding.com on Twitter
70 Phil Heath on Bringing Up Your Legs
71 Dorian Yates' 6 Rules for Building a Big Back Fast
72 How to Come Off a Pre-Contest Bodybuilding Diet
73 Lose Weight in a Week
74 Dorian Yates on Twitter
75 Shawn Ray's Photo
76 Six Ways Fitness is Changing in 2015