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Arnold Sports Festival 2015 Promo

The countdown to the 2015 Arnold Sports Festival in on!

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Branch Warren: Blessed Genetics or Hardwork? | Generation Iron

Branch Warren has always been a man who promotes hard work. But how much credit does he give to genetics? Branch explains in this exclusive clip.

James Harrison Crushes 135-Pound Shoulder Press

The Steelers strongman once again shows us he's a beast in the gym.

Video: Have A Powerful Lunch Break Workout By Thomas DeLauer

Dancing on the Treadmill

This man has some serious skills.

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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

Sagittarius Horoscope for Friday, February 13, 2015

Saturday, February 14, 2015 - Every road appears to lead to nirvana today, but an explosion of great ideas convinces you that each option is better than it actually is. Thankfully, you still can discern the difference between unrestrained optimism and realistic thinking if you pay attention to the signs. Don't question your intuition now; just listen to your inner voice as it guides you through the current obstacle course toward your destination. Inspiration is just as important as perspiration when it comes to reaching your goals.

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Jay Cutler on Twitter

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12 Ways to Build Muscle Faster

Follow these key training tips to accelerate your muscle gains.

Update Your Chest Workout for Supersized Pecs

OK, we’ll give you a break. The Oak’s pecs were one of a kind, thanks in part to his Herculean genetics, and he had more time to train than you probably do. (We are, however, assuming you have the heart to work as hard as Arnold, whose dedication to the iron was supreme.) But all that aside, using a routine that was popularized a half-century ago while science and experience have revealed far better methods is, as Arnold would say, for “girly men.” If he were starting today, Arnold would likely take a much different approach.

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Is The Biggest Loser harming more people than it's helping? Article: …

The Five-Move Anywhere Abs Workout

We don’t doubt your will to get 6-pack abs . Now, it’s time to be consistent and have them look the way you want them to— ripped . We caught up with IFBB men’s physique pro and certified personal trainer Pierre Vuala to see how he keeps his midsection shredded without even using equipment. “Whenever you do any ab workouts, it's always good to get all the air out as you squeeze at the point of full contraction,” Vuala says. No equipment ? No excuses.

7 Surprising Sugar Bombs

So you think steering clear of soda and candy keeps your sugar intake down? Beware of these seven sneaky sources of the sweet stuff.

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Barbells Behind Bars: A surprisingly insightful look at training in prison: …

The New Rules For Getting Ripped

As easy as the models and athletes in our magazine make being lean and ripped look, we’ve got to be honest: it couldn’t be further from the truth. It’s hard, it takes time, and it demands an unwavering degree of discipline. In our ongoing efforts to assist you in sculpting the body you’ve always wanted, we’ve laid out the gold rules to getting ripped.

8 Best Cable Exercises for a Big Back

Get into a split stance with your front foot turned in slightly. Hold the cable handle on the same side of the leg that’s behind. Start the movement by pulling your shoulder blade toward your midline and row without twisting your torso. Pause at the top of the row, then rotate your hips and upper-body toward the cable while keeping your shoulder packed.

102 Ways to Burn Fat Fast

The ultimate tip list to losing weight and keeping it off.

Branch Warren on Twitter

Time to blast shoulders! I always use my wrist wraps during this workout! Grab them at

Civilian Edge of Space flight in the MiG-29 Fulcrum

Edge of Space flight in the Mikoyan MiG-29 Fulcrum supersonic jet, up to 23,000m or 75,500ft. The Edge of Space flight takes place on Sokol Airbase in Nizhny Novgorod, Russia. Learn more: Currently it is not possible for civilians to go higher and faster than the MiG-29 Edge of Space altitude. The view is fascinating: The sky above is very dark with countless stars, the atmosphere looks like a blue fog and you can clearly see the curvature of the earth.

Don't Make These Muscle Mass-Killing Mistakes

If you’re trying to stretch the tape measure and tip the scales with more muscle mass , you’re going to have to do a lot more than train hard. You’re going to have to stop training badly . This means correcting bad habits, some of which can have deleterious consequences on your quest for a 4-D physique. Are you making any of these eight training mistakes? If so, we can help you right your rudder to get those gains on track.

Eight Ways to Step Up Your Fitness Game

Your fitness goals are up to you. It’s your call whether you want to burn fat, build muscle , improve endurance, get better at a sport, or a combination of these. If you’re serious about reaching your fitness goals, you’ll need to do more than just make it to the gym.

The Best Full-Body Fat Loss Workout

Perform the first exercise as straight sets. Exercises 2A through 2D are done as a complex, so choose one pair of dumbbells and use them for each move. Use a load that allows you to complete your reps on your weakest exercise in the series. Perform six reps for each of the exercises. Rest 90 seconds and repeat.For exercises 3A through 3D, adjust your equipment and loads as necessary, but perform them in the same circuit fashion. If you choose to repeat the workout, vary the sets and reps you perform on these last four exercises each session. This will help you to continue milking gains from the circuit for months on end. Rotate between 3 sets of 10 reps, 4 sets of 5 reps, and 2 sets of 15 reps.

6 Great Ways to Sneak Cardio Into Your Workouts

Many trainers will include what they call "fillers" in between sets in order to maximize training time and efficiency. This filler time that you have in between exercises is perfect to include some fat-burning cardio moves. You will keep your heart rate and metabolism up without hindering your weight training goals to build muscle. In fact, due to the change in training, this type of workout could help you bust through a current plateau due to the change in metabolic disturbance that it places on the body. If you are training primarily for strength, then stricter rest is probably warranted – you don’t want to compromise max power output on your next set – but for the vast majority out there concerned with muscle size and quality, then this is a great approach.

8 Foods That Increase Sexual Stamina | Eat This Not That

Watermelon is one of the richest natural sources of L-citrulline, an amino acid that can help make your erection harder. It’s also loaded with citrulline, an antioxidant that converts to L-arginine once it’s in the body. Like that little blue pill, L-arginine stimulates the production of nitric oxide, which increases blood flow to the penis, strengthening erections. Eat the fruit plain or mix it with some tabasco, olive oil, lemon juice, feta and mint to make a sweet and savory side dish that will help you go all night long. Bonus: Capsaicin, the compound that makes tabasco sauce hot, releases chemicals that increase heart rate, mirror signs of arousal and rev your libido. The bottom line? Munching on this salad will get you in the mood for the evenings' festivities and increase your duration in the sack, too.

10 Dairy-Free Ways to Get More Calcium

Bone health is important for men, too, says Connie M. Weaver, M.S., PhD, distinguished professor and head of the Department of Nutrition Sciences at Purdue University. Stores of calcium in bones and teeth play a leading role in keeping them strong. And, research has shown that even later in life, getting adequate calcium—along with vitamin D to help the body absorb the mineral—can help prevent fractures.

10 Foods that Fill You Up While You Trim Down

Cutting calories? No need to subside on spinach and egg whites alone. Stock your kitchen with a variety of healthy foods that are high in protein and fiber and you’ll feel satisfied enough to stick to a weight loss plan past January.

Study Claims Lifting Can Boost Long Term Memory

A study conducted at Georgia Tech claims that lifting weights can improve long-term memory. Researchers believe that an intense lifting session of only 20 minutes can boost episodic memory by some 10 percent in young healthy adults.

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>>>

Shoulder Training: Double Up On Delts

Adding size quickly to your shoulders typically requires hitting all three deltoid heads (front, rear and middle) during every training week. The front delts get their beating when you perform any chest presses and flyes, so front raises have intentionally been left out of this routine. To that end, it’s advisable to perform one of your weekly shoulder workouts along with chest. The middle and rear heads will see minimal action during other upper body movements, so they need to be targeted on their own for maximal size – thus, pressing and lateral movements will be the focus of this shoulder routine (labeled “combined” below).

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.

Nick Cannon Plans to Shut Down Kevin Hart in the NBA All-Star Celebrity Game

Men's Fitness: What's it like being in another NBA All-Star Celebrity Game? Nick Cannon: It’s a lot of fun. It’s something that I’ve been involved with since the late 90s, and something I’ve always looked forward to. Even when I was a kid, before I was officially in entertainment, I was a kid in the stands. I remember NBA used to do this thing with school jams and we use to have to do these things; you had to have a certain GPA, read a certain amount of books, or be a part of everything to get tickets to be on the actual court instead of in the stands. This is what I used to dream about when I was a kid. So, it’s kind of cool.

10 Best Ways to Get Better Sleep

With beeping smartphones, crying babies and the distractions of work and relationship issues, getting a “good night’s sleep” is a tall order these days. Although deep sleep —also known as slow-wave sleep and essential for physical restoration—and rapid eye movement (REM) sleep—a lighter type of sleep that restores the mind—are both important, a helpful strategy would be to focus on “solid, unbroken sleep,” says J. Todd Arnedt, Ph.D., associate professor and director of the Behavioral Sleep Medicine Program at the University of Michigan.

30-Day Lunge Challenge

So are you using the lunge as a regular part of your athletic program? If not, you can try this simple but will-testing 30-day challenge. By performing an increasing number of walking lunges each day, you’ll reacquaint yourself with the benefits of this powerful move, burn a ton of calories and bully your legs into new size and a better overall aesthetic.

Fighter Diet News

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

Big 8 Ab Exercises for Every Routine

To get your abs to pop, you need to lose body fat and strengthen your abdominal muscles. While doing crunches and situps may activate the abs, these exercises don't target as many core muscles, like your obliques, compared to more functional movements. We consulted Travis Brown, M.S., C.S.C.S., about how to train the entire core to really get ripped. "The core needs to be trained in different planes of motion and the problem with a typical crunch or situp is that is working in one plane of motion," says Brown. "The body is basically a cylinder or a spiral and therefore muscles attach not just north and south but they attach and function by twisting, rotating, pushing, and pulling." Build strength, improve performance, and get ripped using these eight functional core exercises.

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Sometimes you just gotta see what you're made of. Check out these brutal workouts: …

10 Healthy Late-Night Snacks

Midnight hunger pangs? Satisfy your cravings without inflating your gut.

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4 Ways to Build Freakish Shoulders

Dropsets are an old-school bodybuilding classic. Choose a shoulder exercise of your choice, our recommendation is the dumbbell high pull. Start heavy and aim for six reps without rest. Drop the weight by 5-10 pounds and complete as many reps to failure as possible. Continue this structure 2-3 times. 

How to Use Free Weights for Ripped Six Pack Abs

Free Weight Ab Lifts: Lay flat on your back holding a dumbbell. Put your feet together and raise your legs up as while keeping them straight. Engage your abs and use them to pull your upper body off the floor as close to your legs as possible. Hold for 3 seconds before returning to rest position. 3 Sets of 10 reps

Giant Sets For Giant Arms

Guys love training arms. Oftentimes, it’s the workout they look forward to the most. But this love of training biceps and triceps also can lead to contentment, leaving once beneficial routines to die the slow death of adaptation. Sure, you may mix in a few supersets here and there, which is great — training opposing muscle groups in this fashion is a time-tested method for seeing gains in strength and new muscular detail. But when was the last time you subjected these muscles to three or even four consecutive exercises? That’s right, folks … it’s time to resurrect the lactic-acid gauntlet of giant sets. Performing multiple exercises in succession for a single muscle group creates an inordinate amount of muscle breakdown — the good kind that paves the way for crazy growth while you recover. In this workout, you’ll train bi’s and tri’s, but you’ll fully exhaust one group before moving on to the next. For most people, one of these groups is typically weaker than the other. Start with that one. The biceps giant set takes you from a position of mechanical disadvantage to one at which you are stronger.

New 21's for Bigger Guns

Intensity doesn’t only mean lifting a maximum weight, it can also involve making every rep and every set count, and two ways to do that are to control the tempo of the rep and attack the muscle from different angles within the set. And, as always, we want to try and perform a full range of motion for each and every rep, which would define good quality form and engage the maximum number of muscle fibers.

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A Guide to Heart-Healthy Oils

As bodybuilders we tend to shun fats, but we do need some fat in our diets. Healthy oils can be a valuable source of those needed  essential fatty acids (EFAs)  along with protective phytochemicals. Don't deny yourself the pleasure of these elixirs. Not only do quality oils add flavor to your food, they also help you build a strong body and stick with a healthy diet for the long term. You can have 20%-25% of your total daily calories from fat , but that should be mainly unsaturated fat, including flavorful, heart-healthy oils.

42 on Twitter

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How to Add Five Pounds of Muscle in a Month

Before you go and “dirty” bulk — eating junk like donuts, burgers, and fries just to get enough calories to gain weight — follow these eight tips to rapidly add slabs of muscle to your frame without sacrificing your health. You’ll look better, you’ll feel better, and avoid a dreadful “cut” if you decide to shred your new gains up even more.

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.

Could This Be the Best Grilled Cheese Sandwich?

How most men make a grilled cheese sandwich: Slap a few slices of cheese on buttered bread and flip the sandwich in a hot pan. How you will make a grilled cheese after having your eyes opened by the following recipe: Whip up homemade spinach and artichoke dip. Slather it on sourdough bread. Add some extra cheese for good measure. The first method is utilitarian. The second is life-changing. Spinach and Artichoke Dip Grilled Cheese Recipe by Spencer Rubin, partner of Melt Shop restaurants in New York City What you’ll need: ¾ stick salted butter, softened 2 Tbsp finely minced onion 1 garlic clove, minced ½ tsp salt 2 tsp all-purpose flour 1 1/4 cups whole milk 1/2 tsp fresh lemon juice 1 tsp Worcestershire sauce 1 1/2 cups grated Parmigiano Reggiano 1/4 cup sour cream 2 packs frozen spinach (10 oz. each), thawed 1/2 cup shredded white cheddar cheese 1 can artichoke hearts (7.5 oz.), squeezed dry and roughly chopped 8 slices sourdough bread ¾ lb sliced white cheddar cheese ¾ lb sliced mozzarella Roasted tomatoes (optional, recipe here ) How to make it: 1. In a large saucepan over medium heat, melt 2 Tbsp butter.

Eight Power Fruits for Better Health

There’s something important you’re not doing—and you’re far from alone in your torpidity, because most Americans are every bit as lax as you are on this score. Too many guys aren’t filling the recommended half of their plates with fruit and vegetables, and if you’re part of this crowd it’s something you’ll need to address, because your diet is likely deficient in the vitamins , minerals, antioxidants, and phytochemicals your body needs for optimum health—and no, canned fruit and fruit juices don’t count.

The Butt Bible Pak

"Dear Pauline ,  I feel i must take some time and express my appreciation and say Thanks for creating the Butt Bible, i have it for a very long time, but was really hard for me to stop heavy leg workouts and trust the Butt bible, out of my despair i did it about 5-6 weeks ago, i only do it ones a week (level 3, the next week level 2) and still train my legs 2 times, but i got a extreme new look ...a butt that i never had before . Thanks so much, here is lil pic that i did for a friend of mine to see where i am. Thanks for this great knowledge! - Tanja"

The Fastest Way to Do More Pushups

If your pushup score is lower than you’d like, there’s a quick fix that will help make your upper body more powerful and explosive. Follow this pushup protocol, trying to perform each rep as fast as possible, and after 8 workouts take the test again and see how you improved.

Dwayne Johnson on Twitter

"Cause every girl's crazy bout a sharp dressed man.." #AllAboutTheShoes #MonkStrapBlues #OnSet #BALLERS #HBO

Lose Fat while Keeping Hard Earned Muscle

Piggybacking off #1, you will not make progress by cutting calories and eating processed foods when you are hungry. Sure, if you are in a caloric deficit and are eating gluten-free this and fat free that, you will lose weight, however this will not stick long-term. As Josh Hillis Says, co-author of Fat Loss Happens on Monday , weight loss will be determined by the quantity of the food you eat, but body composition (fat and muscle) will be determined by your food quality. Eat 70% of your diet in whole and minimally processed foods that you like. Eat 20% in whole and minimally processed foods that you don’t like, but don’t hate. This will allow you to explore your pallet. If you follow those two rules, eat 10% of whatever you want. You have to let yourself indulge once in a while for your sanity and to kick-start your metabolism. This also allows you some wiggle room when you are in a crunch.

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