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Power Pro Show 2014: Highlights

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Merry Christmas! - Gaspari Nutrition

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Sagittarius Horoscope for Thursday, December 25, 2014

Friday, December 26, 2014 - Family dynamics are more complicated than they seem today, especially if you are trying to keep things upbeat and lighthearted. You don't want to be the heavy one, yet unexpressed emotions lurk just beneath the surface and only gain in intensity if you continue to ignore them. However, your willingness to forgive others could be a key to resolving the current stress. Talking about your feelings isn't nearly as scary as you think as long as you don't blame anyone else in the process. Ultimately, you can be a hero by shifting the energy and beginning the healing process.

The Top 15 Pushup Variations

. So it might be time to switch it up with a few new challenging moves. You'll feel more motivated, diversify the muscle groups you're hitting, and build muscle and strength in places your average-Joe pushup wouldn't even dream of touching. We tapped Anthony J. Yeung C.S.C.S. and strength coach at PUSH Private Fitness in Toluca Lake, CA, to see how many different variations he could come up with.

12-Minute Total Body Workout

You’ve got legitimate excuses for not working out: You can’t afford a gym membership, and you don’t have any equipment at home. We asked Joe Stankowski, a trainer in Grand Rapids, MI, to give you a functional workout that can be done in any home or building.

5 Exercises to Work Your Abs to Exhaustion

Looking to push past the standard crunch? Skip the sit-ups and sculpt your stomach with these super tough exercises.

The Best Bodyweight Workout of All Time

HOW IT WORKS The circuit we’ve designed here doesn’t let up. When you train any squat variation, plus the pullup and the dip, you work nearly every muscle in your body, and your heart will race to supply them with blood and oxygen. Performing a decreasing number of reps—10 to 1—helps you keep the workout going despite being fatigued and builds the endurance that ultimately leads to being able to rattle off a high number of reps in one shot. In addition to getting you leaner, feel free to use this workout to  win bar bets about how many pullups you can do.

Ask Men's Fitness: Does Beet Juice Really Improve Endurance?

Ask Men's Fitness: Does Beet Juice Really Improve Endurance?

Best Breakfasts for Weight Loss

Breakfast is the most important meal of the day—as if you haven't heard that before. But what you may not know is that eating breakfast is essential for successful weight loss. "It's like putting logs on a wood-burning stove. You need that initial input of fuel to get your metabolism going for the day," says Milton Stokes, R.D., author of Flat Belly Diet! For Men . Shoot for 400 to 600 calories within an hour of waking up, with an emphasis on nutrients that will leave you satisfied for hours: protein healthy fats, and fiber. Try these popular options, designed specifically to boost calorie burn.

How to Open a Beer Bottle Without an Opener

There’s nothing more inconvenient than a great time being ruined by an unforeseen awkward moment—say, watching a nail-biting game or chatting up a lucky lady and then being distracted by something as silly as not having a bottle opener for your beer. This could potentially be a make-or-break moment, so we’ve found six of the smoothest and most effective ways you can open up a brew without losing your cool—and keep the good times rolling.


No need to waste your wish on kicking delicious carbs to the curb! This article will give you thirteen incredibly practical ways to control the most intense carb cravings with ease.

10 Training Tips for Gaining Lean Muscle

Hitting the gym twice a week is fine if you want to maintain the muscle you already have, but if you are shooting to add some size you should consider increasing your training frequency to 4-5 times per week. Even though these sessions may need to be a bit shorter to allow for recovery , the increased exposure to a training stimulus can be helpful in packing on mass .

9 Foods an Athlete Would Never Eat

Top performing athletes know that nutrition is king when it comes to gaining an edge over their competitors. However, no matter what your goal is—carving out your six-pack, increasing your stamina—the gateway to success lies on your plate. An athlete’s diet is more than just calories in and calories out—it’s fuel. The right foods increase your energy, promote muscle growth, and aid in muscle repair. The wrong ones set you back. When it comes to chowing down, there are certain eats a serious athlete just won’t touch.

Bill Kazmaier’s Powerbuilding Routine

The term powerbuilding may not have been coined yet, but that’s exactly how the great Kaz trained. He thrived on a synergistic blend of high volume and heavy weight. Kazmaier preferred to train bodybuilding style until he got close to a powerlifting meet. This is his chest, shoulder and triceps routine, approximately 3 to 4 months out from a powerlifting contest.

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

Fighter Diet News

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

10 Power Foods for Size & Strength

When it comes to the infinite number of foods that you can put in your body, there are good foods and there are bad foods. Clearly, you know to avoid the bad foods whenever possible, but when it comes to choosing the very best foods for your physique goals, that's an even harder decision. FLEX is here to make it easier for you to find the best of the best--we call them Power Foods.

Watch The Rock Impersonate Elvis, Sing In A Christmas Onesie

On the day before Christmas, Live with Kelly and Michael has given us a pretty great gift�an awesome karaoke video featuring none other than Dwayne �The Rock� Johnson in onesie pajamas. I think that description is pretty explanatory, so if that seems like it�s up your alley, you can and should give it a watch, below. If you�ve ever seen the cute comedy The Game Plan , you know that Dwayne Johnson actually has a reasonably soothing voice. In that movie, he plays guitar and sings Elvis Presley�s �Are You Lonesome Tonight.� In today�s Live with Kelly and Michael video, Johnson again channels Elvis, but this time around, he�s singing �Here Comes Santa Claus� (a song that, oddly enough, was once covered by Presley). Luckily for us, he at one point �slaps a little more Elvis� on his performance, which takes the whole thing way over the top. While the Rock clearly won�t be able to transition from acting into a singing career anytime soon, he clearly enjoys singing in front of people, making this karaoke video a pleasure to watch�even when it starts to get wacky, with side comments about the onesie and an appearance by Santa Claus.

Burn More Fat with this Jump Rope Technique

If you’re serious about expanding your conditioning efforts beyond the treadmill, then you’ve probably explored the idea of using a jump rope. Boxers have relied on the rope for decades to get dialed in for fights. In recent years, CrossFit has helped to popularize the use of the rope as a skill to be mastered that also happens to have tremendous conditioning benefits. In particular, the double-under—two passes of the rope beneath your feet on a single jump—can really help you take your training to the next level. But it can be a foot-and-shin blasting exercise in failure until you get the hang of it. Here is a good game plan for getting it down.

Guest Posers at the 2014 IFBB Pittsburgh Pro

Six of the top bodybuilders guest pose at the 2014 IFBB Pittsburgh Pro: Victor Martinez, Branch Warren, Dexter Jackson, Big Ramy, Kai Greene and Phil Heath!

Why Holiday Diets Cause Failure

I'm pretty worried right now. The holidays are here and there are so many parties. How many can I go to? And do you have any diet guidelines for Christmas and New Year's?

3 Tips to Get Rid of Back Pain

It sounds strange, but improving the range of motion you can achieve at the shoulder joint can actually reduce low back stress. Whenever you press something overhead or reach above the body to pull something down from above, you’re extending the shoulder joint through a long range of motion. A person with poor mobility may try to compensate for limited ROM by placing their back into extension. This can cause spinal compression, pull the hips forward and cause back pain.

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?

Frank McGrath Trains Legs

Roelly Winklaar Trains Legs 3 1/2 Weeks Before the 2014 Olympia

Should I Have Sex With My Girlfriend at Her Parents’ House?

Assuming she’s cool with it and her parents won’t castrate you, go for it—as long as you do it quietly. Choose times of day—before you go to bed, before you’re out of bed in the morning—to make the act less conspicuous. Disappearing after lunch for a “nap” that turns into a liaison is a tacky move around her family. So: If the fam won’t freak and you can be discreet, then yes, you can have sex with your girlfriend at her parents’ house.

How to Party Better in 2015 and Beyond

When I sat down to talk to rocker and certified party guru Andrew W.K., I fully expected to talk about the particulars of fist-pumping, mosh pit etiquette, and delicate techniques involved in beer chugging. Instead, the man that Stoli has dubbed "Professor of the Party," wearing his trademark dirty white T-shirt, white jeans, and leather boots, launched into what became a philosophical take on the mentality of partying - the party attitude. Andrew W.K. has given motiviational talks at Yale, NYU, Carnegie Mellon, and Oxford Union, among others, on his partying philosophy. If you ask him, partying isn't a event. It's a state of being. And it never has to end.

Jay Cutler Trains Chest and Triceps

FLEXonline goes to the gym with Jay Cutler, where the 4X Mr. Olympia trains chest and triceps between prejudging and finals of the 2014 Jay Cutler Desert Classic.

CytoSport Muscle Milk at

The LeanLipids in Muscle Milk provides functional fats, which are likely to be burned for muscle energy and heat.* Medium-chain triglycerides (MCTs), the pre-digested "fast-burning fats," help provide the caloric energy needed to fuel exercise and recovery.* Polyunsaturated and monounsaturated fatty acids from canola and sunflower oils provide essential omega-3, -6, and -9 fatty acids.

28 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

Dr. Layne Norton on Twitter

“ @BioLayne : Santa like... No lift = no gift. Happy holidays :) ” @kmaecags I like his shirt

Kai L. Greene 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

Anywhere Workout: Outdoor Cold-Weather Fat Burning Circuit

Training outside when it’s cold is not only a great way to avoid losing a step with your conditioning during the fall and winter months, it will make a man out of you, too. All you need is the basic equipment available at your local playground, a backpack, and a few layers of warm clothes you don’t mind sweating through. Prepare to brave the elements and melt your gut.

32 on Twitter

Happy Holidays! Ready for a back workout? Alright let's do it!

How Many Reps?

Count all you want, but don’t count on counting for maximum muscle growth. I’ll say it again, for the umpteenth time: Bodybuilding is about quality, not quantity. People will produce data proving one rep range, or number of sets, or training cycle, etc., is the answer, but it all comes down to the pump you’re able to build in the muscle. That’s the ultimate gauge of whether everything you’re doing in your training is worthwhile. People are constantly commenting on the amount of weight I use, my high reps and my basic exercises, but those are dictated by my sole quest of developing a specific sensation in the muscle. I don’t tackle a workout obsessed with being able to lift a specific number of pounds for a specific number of repetitions. My goal is to lift whatever weight it takes, for however many reps and sets it takes, to feel a good full pump in the muscle being worked.

Flex Lewis' Nutrition & Supplement Plan

Flex Lewis' Nutrition & Supplement Plan

Flexatron: Armed for Battle

Rhoden's biceps and triceps are the epitomy of balanced size & shape. Year by year his arms keep growing along with this career where he currently stands as a top contender for every major title in bodybuilding.  To build these guns, Rhoden trades off between triceps and biceps moves in a quick but deadly efficient 45-minute session. Here, he offers a blow-by-blow account of the action.

Time Crunch Training: 10-Minute Abs

We've asked certified trainer, Theresia Merkle of CRUNCH to run us through a quick ab circuit to get ripped in no time. This fitness-chick has got a six-pack herself, and her non-stop circuit is a must-add to your workout logs.

Fighter Diet 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

10 Worst Holiday Party Foods

The surprising facts behind holiday party foods—and how to make your favorite dishes healthier.

Couple's Fighter Diet Pak

This combo pak includes men's beginner's guide and women's beginner's guide as well as the pyramid ebook to learn about all the wonderful healthy foods on Fighter Diet.

9 Ways to Eat for Muscle During the Holidays

Don't let the festivities derail your fitness progress. These nine tips will keep you on track for success.

The Complete Arnold: Back

Regardless of the variation, I always went all the way up for each rep. This may sound elementary, but it’s amazing how many guys do only half reps. Wide-grip chins seem to invite half reps more than others, but I found that better development comes from touching your chest to the bar for every rep when going in front of the head and touching the back of your neck when going behind the head. The same holds true for close grip chins—physically touch your chest to the bar every time. Of course, this isn’t easy, but you can build up to doing full-range-of-motion chins for many reps, even weighted reps. Start with the lat pulldown machine. Over time, increase the weight until you’re doing pulldowns with your equivalent body weight for about eight reps. Then, leave the machine and move to freehanging chins. Let’s say that before you start training back one day you tell yourself you’re going to do 50 total reps of chins. For the first set you may do 10, then perhaps you struggle for eight on the second set. You have 18 reps now. If you make five for the third set, you have 23 reps. Continue to add them in this way until you’ve reached 50 reps, even if it takes you 20 sets to do it.

The Instability Workout That Works Like Weights

Improve athleticism to the same extent as traditional weight lifting with this research-backed instability training plan.

6 Illegal Exercises at the Squat Rack Station

Power racks, or squat racks, play an important role for strength and power training. But in gyms and training rooms across the country, novice patrons commonly crowd the space doing pointless or even dangerous exercises that interrupt other gym-goers' workouts. We've asked Men's Fitness and Muscle & Fitness advisory board member and owner of Total Performance Sports , C.J., Murphy MFS, C-ISSN, for his list of illegal exercises to do at a power rack station -- whether they're pointless to do or just annoying for others.

Pre and Post Workout Nutrition

How on point is your nutrition? Many of you have asked the question; "what supplements should I take before and after my workout?" While there is no one universal formula to satisfy everyone's varying needs, the pre and post workout nutrition plan recommended below will steer you on the right path for improved performance and greater muscle gains .

We 'Mirin Vol 96: 16 Inspirational Selfies -

Has it been awhile since you've taken a progress photo? Check out these 16 selfies for posing ideas and muscle motivation!