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Are Bikini Competitions Heart Makers or Heart Breakers? | The Bikini Competitor

Thanks for sharing that wonderful story Abby. I know it takes courage to talk about past issues like this but you are proof that those hard times are valuable and create the person you become. You prob don’t remember me but I met you and Danny back in the Vienna RKC and he was one of the assistant leaders on my team. However, I decided to follow you because you help women in such a great way and I sense your sincere trust and passion in doing so. I send women who want help with their physique, and well being to your blog and such because you are one of the only true trusted sources in the fitness realm now a days. Thanks for being there for other women and showing them they can love their bodies and be mentally and spiritually happy at the same time. Keep up the great work!

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Five Steps to Shred Layers of Body Fat

Mastering the right blend of nutrition and training will give you the power to expose all of that muscle hidden beneath your gut. In order to achieve an epic body and sustain your frame, follow these five rules for getting ripped.


In motorsports, g-force refers to the force or weight a driver experiences as a result of acceleration. One "g" is the force of gravity each one of us experiences on a daily basis. But throughout the twists and turns of the Indianapolis 500, where cars can accelerate from 0 to 100 mph in under three seconds and racing speeds exceed 200 mph, drivers endure g-forces two to five times their own body weight. NASCAR drivers can experience two to three gs on turn. Due to the magnitude and direction of these g-forces, it takes every muscle group in the driver’s body to maintain control of his or her car, let alone maintain a competitive speed.

Sagittarius Horoscope for Thursday, February 12, 2015

Friday, February 13, 2015 - Everyone seems to know your story before you say a word today, prompting you to feel emotionally vulnerable. Nevertheless, the cavalier Sagittarius Moon is hanging out in your 1st House of Personality, putting your emotions right out in the open for all to see. But rather than worrying about someone's opinion of you, change your frame of reference and enjoy being recognized for who you truly are. There is no reason to hide once you remember that your fearless heart is your greatest strength.

60 Days to Fit: The Workout Plan

This plan is that better way and was formulated by one of the most respected individuals in the fitness industry, James Grage, co-founder and executive vice president of BPI Sports in Hollywood, FL. Grage isn’t just a successful businessman, he’s also a gym rat in the trenches who’s been pounding the iron for decades with a shredded physique to show for it.

Assault Your Triceps with These Lost Moves

Before you bring out the pitchforks about recommending a false grip despite the dangers of using one, this section is targeted towards intermediate and advanced lifters. As far as triceps training is concerned, it’s worth noting that you’ll get more triceps activation from the palm of your hand. You can more effectively squeeze through the pinky finger, which has a huge effect on how much you activate your triceps on a given pushing exercise. It also creates a much more direct “shelf” above your carpal bones (the wrist) for the bar to sit on, rather than sitting higher in the hand, which creates a lower power output and extra energy to keep the bar centred over the forearm.

9 Foods For Effective Clean Bulking

Bulking up your frame with ample muscle and minimal fat is a combination of increase your training volume and your calories. Just as doing leg extensions won’t add muscle like doing squats, eating the wrong foods won’t get you the muscular lean body you desire. Easy healthy bulking is all about eating an excess of the right quality foods that will minimize fat gain, maximize muscle growth, while keeping your joints, heart, and metabolism functioning in top shape. Here are 9 foods that you must eat to accomplish the easy healthy bulk before summer gets here.

The Trip Treatment - The New Yorker

Between 1953 and 1973, the federal government spent four million dollars to fund a hundred and sixteen studies of LSD, involving more than seventeen hundred subjects. (These figures don’t include classified research.) Through the mid-nineteen-sixties, psilocybin and LSD were legal and remarkably easy to obtain. Sandoz, the Swiss chemical company where, in 1938, Albert Hofmann first synthesized LSD, gave away large quantities of Delysid—LSD—to any researcher who requested it, in the hope that someone would discover a marketable application. Psychedelics were tested on alcoholics, people struggling with obsessive-compulsive disorder, depressives, autistic children, schizophrenics, terminal cancer patients, and convicts, as well as on perfectly healthy artists and scientists (to study creativity) and divinity students (to study spirituality). The results reported were frequently positive. But many of the studies were, by modern standards, poorly designed and seldom well controlled, if at all. When there were controls, it was difficult to blind the researchers—that is, hide from them which volunteers had taken the actual drug.


NPC Texas Ronnie Coleman Classic

The 15-Minute Chest Workout

Get in and out of the gym in 15 minutes flat with this quick workout for blowing out the chest.

Squats Part 1: Fold-Ability and Proportions

Shared Content with Resistance Training Specialist RTS ( ) Tom Purvis from the Resistance Training Specialist Program (RTS) shares some thoughts and mechanical realities of squatting. For live courses and in-depth exploration of exercise mechanics, you can visit RTS at *Squat proportions model was built by Tom Purvis in 1998, which allows for manipulation of dorsiflexion range, tibia length, floor to knee length, femur length, torso length, as well as load placement at different heights & anterior and posterior placement, also metatarsal flexion/extension capabilities in order to assess influence of heel-blocking*

5 Muscle-Building Breakfasts

How many times have you heard that breakfast is the most important meal of the day? Not to sound like a broken record, but it is. What you eat in the morning sets your energy levels for the day, revs up your metabolism, and fuels muscle growth. So, what are your best options for the a.m. hours? With the help of model-turned-chef Candice Kumai , author of Cook Yourself Sexy , we’ve come up with five delicious, protein-packed breakfasts to feed those pythons.

11 Reasons You’re Not Even Losing a Pound

Losing weight is no easy feat, but it’s even harder if you don’t know what you are doing wrong in your failed attempts to get lean. But we can help—we asked experts to weigh in on the nutrition, fitness, and lifestyle factors that could be causing the scale to tip in the wrong direction. From adding intervals to your routine to keeping your stress levels in check, this advice will fire up your fat loss fast.

Protein Power: 8 Ways to Eat Eggs

You know eggs are easy, inexpensive, and packed with protein— but you may not know how to think outside the scramble. Here, eight simple ways to switch it up.

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Most people judge the quality of their workouts by their level of discomfort. Is that smart? …

8 Stubborn Muscle Groups (and How to Grow Them Again)

There are obviously too many variables at play to give a short answer but one common denominator would be that most people move weights instead of training their muscles. Yes, they do the exercises, often with a good amount of weight on the bar, but the actual work is done by joints, ligaments, inertia - in short everything but the target muscle. As an extreme example you can look at the guy who seems to be entering the "how low can I go contest" when curling a barbell. He might be curling 60 lbs, but his biceps only move around 30 lbs whereas his elbows get hit with 100+lbs. Result: blown out elbow and no growth.

Gain 10 Pounds of Muscle in 4 Weeks

The second half of the program is all about maximizing size with slightly higher reps and an emphasis on intensity. Rep ranges move up to 10-12 for most exercises, which is ideal for promoting muscle hypertrophy (growth). Overall volume increases slightly during these two weeks, mainly due to the addition of isolation exercises that you’ll perform before compound movements for your chest, back, shoulders and legs. Called pre-exhaustion, this technique dramatically increases workout intensity. You fatigue the main target muscle with an isolation exercise, then hit it in this fatigued state with a compound move, which if done right will lead to your main muscle failing before assistance muscles give out. (For example, for chest the dumbbell flye hits the pecs directly, so your triceps shouldn’t end up being the weak link and cause the termination of the set during the bench press).

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Higher Biceps, Sweeping Triceps Workout

Now, the problem with the brachialis is that while doing most curling movements, it is a weak flexor of the upper arm. “So what do I do?” I’m glad you asked! What needs to be done is to put the biceps in a mechanically weak position when performing curling movements, so that the brachialis needs to be activated to a much greater degree. Like I said, most curling movements will not “get-er-done,” as it takes specific hand positions and/or curling angles to force the brachialis to take the brunt of the load.

3 Key Components for a Tailor-Made Diet

Reason one is self-explanatory, as you want to feel energized during your workout. Insulin is the most anabolic hormone known to mankind, so you'll want to use it around your workout. That said, you do not want to raise your insulin too much during the day as it can can have a fattening effect. Carbs should to be cycled around the workout, meaning if you train at night, do not have any for your first two meals and add them in afterward. You can play around with eating higher glycemic carbs right after the workout. Again, it matters much more to eat the correct amount of carbs than where they come from.

The Rock Clarifies Anti-Hero BLACK ADAM Comment; Talks About Facing 'Batman' & 'Superman'

Dwayne "The Rock" Johnson has previously stated that his take on DC supervillian Black Adam would be more of an anti-hero, but in an interview with Total Film he says he thinks that's actually something he could "grow into". He also comments on joining the wider DC Cinematic Universe.

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.

7 Weight-Loss Lies We Don't Understand Why People Believe Them

7 Weight-Loss Lies We Don't Understand Why People Believe Them

6 Sleep Tips For Weightlifters

So how much sack time should you be getting? There’s no hard-and-fast rule; aim for seven to eight hours per night. And despite certain sleep issues like sleep apnea requiring a polysomnogram to detect—polysomnogram is the fancy word for sleep study—others can be corrected with simple tweaks like these …

7 Tips for Finding the Right Gym

Finding the best gym can be compared to forging a new relationship. With a bit of personal reflection, pre-planning and some vetting you’ll be on the path to what stands to be your match made in heaven (at least when it comes to this key element of your fitness journey).

Top 10 Energy-Boosting Foods and Drinks

It's not easy getting eight hours of sleep per night. For those of us who are overstressed and sleep-deprived, there’s a healthy way—10 actually—to boosts energy and fuels workouts without the pending sugar crash that comes along with energy drinks. Lisa Moskovitz, R.D., founder of The NY Nutrition Group, shares 10 top energy-boosting foods that are probably already in your kitchen. 5 Weird Things that Make You Bloated>>>

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The new V-Diet is here and it's better than ever... if you can handle it.

Fighter Diet News

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

Five Snacks to Build Muscle and Stay Shredded

The nutrition mantra to avoid snacking between meals assumes you’re indulging in empty, sugarfrosted or fatladen calories that inflate your waistline. But when you substitute lean, high-protein fare (including bacon quesadillas— read on), you turn a so-called hindrance into an advantage. “Snacking is fine if it fits with your overall calorie and macro needs for the day,” says Brian St. Pierre, R.D., a sports dietitian for Precision Nutrition ( precision ). “It can also prevent overeating later in the day, which you might do if you went hours without eating at all.” Fortify your diet with these snacks, apps, and hors d’oeuvres, which are quick to prep and full of flavor.

4 Tricks to Improve Your Deadlift

Analyze your form and figure out where in the lift you are weak or limited. Is it a struggle to pull the weight off the floor? Or do you have a hard time locking the weight out? Regardless, drill your weakness until it becomes a strong suit. If you have trouble pulling the weight from the floor, try doing some deficit deadlifts. Deficit deadlifts improve the range of motion, which will help you get stronger out of the bottom. If you have trouble locking the weight out, do some rack deadlifts. Rack deadlifts can be done at any angle you choose. If you get stuck around knee height, set the pins at around your knees, load a barbell up and pull. Rack deadlifts will allow you to overload the top portion of the lift.

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.

10 Reasons You're Not Building Muscle

Packing on muscle is no easy feat regardless of whether you're a string bean or a husky guy. And why you're missing out on gains is typically caused by a number of reasons that can be easily avoided. So if you're frustrated about being stuck in the place and at the same weight, it's time to assess what you're doing and make a change.

Protein Power: How to Make Salmon Six Ways

Want some omega-3s with that lean protein? Whether you’re a fish-cooking virgin or simply need some salmon recipes that don’t feel stale, we’ve got you covered.

Ask DeFranco's Gym - ep. #32: MOST OVER-RATED SPEED DRILL!

Joe D. discusses why he doesn't incorporate "Wall Drives" into his speed programming. #1 Speed Training resource:

Top Five Mistakes Men Make with Women

One thing I’ve noticed is that most men naturally make the same basic mistakes. If these five “game killers” are holding you back, here's a solution for each situation.

Healthy Eating: Cut the Bull When it Comes to Protein

Just know that a well-rounded, plant-based diet rich in fruits, vegetables, nuts, and whole grains can easily provide all the protein your body needs to build muscle. More important, according to numerous studies, including the landmark Adventist Health Study-2, people who eat a plant-based diet live longer, healthier lives. They have fewer cases of cancer, heart disease, type-2 diabetes, and are less likely to be overweight. And if your carbon footprint is important to you, you’ll leave a smaller one of those, too.

60 Minutes' Bob Simon killed in car crash

Veteran CBS “60 Minutes” correspondent Bob Simon, for more than four decades one of America’s most respected journalists, was killed in a crash Wednesday night after his limo driver lost control of the vehicle on the West Side Highway.

Dwayne Johnson 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

Minimize Neck Pain for Optimal Performance

Neck pain can be caused by injury to any of the structures in the neck: the muscles, nerves, vertebrae, and the disks in between the vertebrae. Many people describe it as having a stiff neck. If neck pain involves nerves, you may feel numbness, tingling, or weakness in your arm, hand, or elsewhere.

Healthy Eats: Get Your Garlic

Bad for your breath, great for your heart, here’s what garlic can do for you.



11 Lazy Ways to Lose Weight | Eat This Not That

Diets are tough! And if your journey’s not marked by blood, sweat and tears, you’re probably doing it wrong. Or so the diet and fitness industry would have you believe. But we’re here to assure you that working towards a weight loss goal doesn’t have to be difficult. These 11 simple tweaks can help the laziest of dieters drop serious pounds without lifting a finger. So stay in your PJs, throw on some cartoons, and feel smug about your slim-slacker status, while the rest of them slave away on the treadmill.

10 Ways to Never Overeat Again

Arm yourself with the following science-backed strategies to keep your appetite in-check—and survive the season without ending up with a Santa-sized gut.

Bio-Gro 8 Week Hyper Growth Program Videos

Train for serious lean mass with complete training videos for the Bio-Gro 8 Week Hyper Growth Program.

Jamba Launches Fundraising Campaign to help the American Heart Association

Jamba Juice has launched a campaign to help raise funds for the American Heart Association . The campaign, which began on February 1 and runs through February 22, marks the third year of this partnership between the two organizations. When Jamba Juice customers donate $1 to the AHA, they will be eligible to receive special offers and promotions and to receive a "Whirl'd Heart" sticker that will be displayed on the company's "Wall of Hearts."

Does Reverse Dieting Really Work? - Dynamic Duo Training

“Given a scenario where someone’s daily maintenance carb target is 300g, using the lower incremental range 5-10g/week, if a contest diet ended someone off at, say 150g/day, then it could take a 15-30 weeks (almost 4-8 months) to arrive at maintenance level carb intake. Using the higher range of a 10-20g weekly carb increment, it would take nearly 1-2 months to hit maintenance carb levels. Ironically, the reverse dieting period has been described as being as difficult or even more so than the dieting period in terms of the will power and self-control required to not binge everything back. It’s also ironic instead of phasing into a more psychologically relaxed off-season phase, reverse dieting can have a tendency to perpetuate the obsessiveness inherent in the pre-contest phase. Therefore, for some competitors, there really is no actual break from dietary micromanagement, regardless of season.”

15-Minute Workout: Press and Swing for Size and Strength

This is another gut-buster. It is perfect for the end of a workout as a “finishing move” or by itself if you want to get a lot of big muscles fired up and keep that metabolism going for another day or two. These big-bang exercises are sure to get your heart rate up to your max levels while still working on some good ol’ strength gains. And kettlebells have been proven to have you burning a ton of calories in a short amount of time.

27 Must-Read Motivation Tips From Team! -

Struggling to stay motivated to hit your fitness goals, crush your transformation, or stick to your New Year's resolution? Get back on track with this massive dose of personal motivation from our fittest athletes!

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New store. New item. New Flextraordinary Foundation Hoodie. Use SAVE14 > take 14% off thru Sat

Optimum Nutrition Gold Standard Pre-Workout at

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.

Dorian Yates on Twitter

“ @Dorian_Yates : Forget throwback don't follow the crowd, throw it to the side ...! ” #TheMan

51 T NATION on Twitter
53 Six Shocking Approaches to Shoulder Training
54 Mark Dugdale on Twitter
55 25 Brutal Workout Finishers for Rapid Fat-Loss and Muscle-Building
56 on Twitter
57 T NATION on Twitter
58 Took Three Scoops of Ronnie Coleman Signature Series Myo-Blitz XS!!
59 Ronnie Coleman Athlete Marlen Page making RCSS Pro-Antium Pancakes
60 M&F Maiden: Malin Akerman
61 Seal Walks
62 3 Essential Moves For Powerhouse Hamstrings -
63 Fighter Diet on Twitter
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65 Fighter Diet on Twitter
66 The Pasta Dish Every Man Should Master
67 Ditch Your Diet: 5 Healthy Nutrition Tips! -
68 Train to Failure and Grow
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70 Dorian Yates on Twitter
72 T NATION on Twitter
73 Fighter Diet -the Art of staying lean
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