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Arnold Classic 2015 - Hidetada Yamagishi Arm Workout

Arnold Classic 2015 - Hidetada Yamagishi Arm Workout

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A NEW Way to Approach Training [Regardless of Your Age] - Zach Even-Esh

I’m 41, I have a 4 yr. old, one on the way and I can out work most of the college dudes in my town. You said the magic word FUN. I lift at night in my gravel driveway at night, after I put the family to bed.(I’m the Scary Old Dude Clanking weights in the dark, haha!) Every few weeks I have fun with different programs. Currently I have been doing Hack Squats and in between sets I pick a muscle of the night to hit hard. Super results, no magic formula, just good ole having fun with the iron. You have inspired me Bud. My catch phrase is BE SCARY! hahaha! Zach, keep up the amazing work!

Sagittarius Horoscope for Sunday, February 15, 2015

Monday, February 16, 2015 - You might be extra chatty today, but you must settle in beneath your distracting stories and tall tales to get in touch with the significant issues of the day. Too much confidence is a liability if it prevents you from seeing your shortcomings. It's time to get real, instead of just smiling your way through the day. Act with maturity and engage fully in discussion about the issues as they surface. Honest discussion will reveal the truth you need to know at this time.

5 Unique Shrugs to Get You Yoked

Set the crash bars on a squat rack at about mid-thigh level. Unlike a conventional bar shrug the resistance will actually be behind you. This slight deviation stresses the mid traps more than a standard bar shrug. Hand placement on the bar can also serve as a way to recruit different parts of your traps. Try it with a close grip, shoulder width grip and just inside of a snatch grip to really tax the upper back from different areas. Perform 3 sets of 20-25 reps.

The No-Squat Leg Workout

After completing the workout, do full body static stretching, spending 1-2 minutes on each bodypart with extra time spent on trouble areas like tight hips and upper back. If possible, drink a protein shake with simple carbs at this time too, if not shortly after, to promote proper muscle recovery.

Top 4 Tri Moves for a Bigger Bench

Grab the EZ Curl bar and a flat bench. Put your weight on the bar and then put a band around one end, run the band underneath the bench and connect to the other side of the bar. Make sure you start out with a skinny band, these are tougher than they look! Keep your elbows tucked in and lower the bar to forehead level and back up to locked arms. Make sure your elbows don’t flare out and try to keep your humerus angle constant throughout the lift. Start out by doing 3 sets of 12 repetitions.

5 Ways to Bolster Your Plank for a Stronger Core

Grab a dumbbell or a kettlebell that would be demanding to carry in only one hand for about forty yards. Make sure to maintain superb posture at all times as you walk that distance. Switch hands and repeat. The reason this works so well is the opposite side core is trying to dynamically stabilize the spine while you hold the weight and move with it. Makes sense why it is so hard to carry that baggage through the airport with one hand. Those deep core muscles have to stabilize and work to help support your body just like a plank. The suitcase carry is by far the most functional type of plank to improve dynamic stabilization. Give it a shot and you will see the benefits in no time.

15 Best Bodyweight Exercises for Men

When you walk into the gym and every single bench and squat rack is taken by a bigger, stronger guy or by that “bro” doing curls in the squat rack, you could just turn around and walk out and say you’ll come back later. However, that isn’t an option when you’re trying to be your best you, because you know consistency is key. That one day off can lead to a week, which can lead to a month, and so on. Add these moves to your arsenal and watch the fat melt off your midsection all while building muscle, without skipping a day.

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.

Top 10 Yoga Poses for Men

Mastering these basic yoga poses will help you strengthen and stretch your muscles, improve your posture, and prevent workout injuries. So…what are you waiting for? Prepare yourself for serious challenges on and off the yoga mat.

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.

8 Ways to Get In a Workout on a Busy Schedule

Can’t miss your favorite TV show or the big game? Instead of sitting on the couch with your favorite snack food, mix up a tasty branch chain amino acid blend and exercise during commercials. Use bands, dumbbells or your body weight and select a quick exercise circuit. Every commercial, do as many reps or exercises as you can. In a 30-minute sitcom, you can get up to 9-minutes of exercise in.

8 Tips to Improve Your Pre-Workout Meal

You're about to hit the gym and you have a big day ahead. Well, what do you eat ? Most of us are super concerned with the post-workout window of opportunity that we forget about pre-workout. Your pre-workout meal is just as important as your post-workout meal. You need to make sure you fuel your body before your workouts. Training fasted is not optimal for muscle gains . Without adequate fuel your workouts will not be as productive or intense as they should be.

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.

4 Moves to Build Abs of Steel

Obtaining a flat stomach or a set of 6-pack of abs takes a lot of work and discipline. You need to eat quality foods in the proper portions and workout hard at least three days a week to get in shape. But there is some so called "mental" benefits from training your abdominals. Feeling your midsection work hard for some reason gives us the feeling that we are making some progress to reduce our waistline. As a trainer, I know that just because I am hammering away at various abs exercises does not mean that I will magically get a nice six-pack .

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

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

The 4-Week Lean Muscle Diet

Make no mistake, it’s by no means coincidence that the first three letters of the word “diet” indicate just how miserable the process can be. Constantly being hungry, having to forgo satisfying carbs in favor of vegetables, eating smaller portions of bland-tasting foods. Yet to get really lean - the kind of shape that’ll have you eagerly pulling off your T-shirt - doesn’t have to mean total self-sacrifice for the sake of a six-pack . Tailoring the right nutrition plan, will have you muscular and ripped in as few as four weeks.

10 Ways to Look Better Instantly

It's good to make big goals, like aiming for that six pack or one-rep max. But sometimes it's OK to cheat with some quick-fixes. Here are 10 simple and quick  style  tips that can help you look more attractive by tomorrow. 

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The advantages of training opposing muscle groups together, like Arnold did: …

6 Detox Drinks to Add to Your Diet

Whatever your fitness goals might be, you'll always be one step ahead if you have a healthy, balanced diet . Yet, incorporating a "detox drink" into your diet can provide that extra punch of nutrition each day. Whether the drink is packed with fruits and vegetables or protein, it can help you get that much closer to achieving your fitness goals .

18 Easy Paleo Diet Recipes

With its attention to lean proteins and fresh produce, you don’t have to be on the full Paleo plan to reap the diet's rewards. Time to get cooking.

7 Reasons You're Not Losing Weight

So you want to lose weight ?  It’s a commendable goal and the benefits are plenty (self-esteem, energy, quality of life, preventing disease, longevity, and lower health costs). With an epidemic of obesity, people are looking for ways to obtain or maintain a healthy weight, yet their goals are being hijacked. Many of the saboteurs are controllable and easy, yet they are elusive.

The Muscle Building Barbell Complex

You will start Week 1 with three sets of five reps for each exercise, resting no more than two minutes in between sets. You will add one rep each week until you reach eight reps for each exercise using the same weight for all sets. Once you reach three sets of eight reps with that weight, you will increase the weight and go back to three sets of five reps. You will perform this workout 2-3 times a week. If you’re more advanced, you can use this as a metabolic finisher 2-3 times per week, after your normal lifting session but you will have to adjust your weights down accordingly.

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

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

17 Foods You'll Find in Any Fit Guy's Fridge

You’re no dummy—you know that processed food is a no-go, and that whole foods are essential. You understand that cereal every morning won’t build you a six-pack and pasta for dinner isn’t going to sustain any kind of muscle definition. But in case you tend to wander aimlessly up and down grocery store aisles, we’ve consulted a few experts to round up specific foods every fit guy should keep in his fridge.  Forecasting 2015: We Predict the Top 10 Nutrition Trends for the New Year >>>

5 Tips for a Deeper Squat

What we do need to answer is the “how”. In many cases it’s much easier said than done. Having a good depth squat takes plenty of maintenance work to be able to (re)achieve ideal positioning. Here are a few helpful tips.

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5 Sex-Position Tweaks to Help Give Her an Orgasm Tonight

You get a great view and women like this position because they’re in control of the speed of the thrusting and the angle. To make it even more intense, have her get on her knees while bending forward so she's leaning toward your face, and then she can move in and out of you nice and slow. “This will help your penis hit her G spot while allowing her to angle her clit on your shaft as she uses her arms to hold onto you for balance,” says Patricia Taylor, Ph.D., sex educator and author of the newly revised Expanded Orgasm . Starting off slow and increasing the speed is key because it helps her really get warmed up, and when she's really excited, her clit grows larger as it becomes engorged and the larger area of sensation increases her ability to orgasm. Plus this slightly shifted position allows her to move however she likes. “If you’re in the mood for experimenting, wear a vibrating cock ring to really increase the sensation,” Taylor says.

Fighter Diet News

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

9 Ways to Max Out Your Treadmill Workout

Create Flow Don’t go all out. “It’s one thing to push yourself to extremes, but you can actually get a better workout by tuning into what’s happening to your body during the day,” says Hadfield. If you’re following up a hard day on the trails with a treadmill run, pushing through another hilly workout will cause further fatigue and detriment. Instead, break up high intensity workouts, and ebb and flow between hard and easy to avoid hitting a point of diminishing returns. Follow a hill workout with a cross training day or easy day of flat terrain.

Push Through the Pain to Build Muscle

Look, sacrifice is required in order to be successful in anything. That's a universal truth as far as I'm concerned. To have a successful career, you're going to have to sacrifice time to learn your craft. To be successful in the gym, you not only have to sacrifice time, but your own comfort as well. Pain is a part of the deal if you're training with any degree of seriousness, and there's just no way around it.


Troubleshooting training can be hard to do on your own. That’s why we put together this list that identifies some of the most common but completely avoidable, mistakes people make when trying to put on muscle and get lean.

8 Kettlebell Exercises to Add Upper-Body Muscle

Instead, switch to kettlebell movements to target your muscles without the pain. Kettlebells allow your arms to move and twist freely and independently, unlike with a barbell. Also, because the weight of a kettlebell is below the handle and resting on your forearm, it’s easier on your wrists.

Dwayne Johnson Hints that Black Adam Could Face Batman or Superman Eventually - IGN

Regarding the Black Adam character itself, Johnson said, "I think Black Adam is going to grow into becoming an anti-hero. It’s all written within the spirit of respecting and paying homage to the comics. As we know, Black Adam started out as a slave. When he’s given the powers, he utilised them. Then in the wake of his powers, tragedy strikes, which turns his sentiment and tone in terms of psychology."

Four Ultra-High-Intensity Fat-Burning Circuits

"This workout uses a 2 to 1 work to rest ratio, one of the most effective ways to program a calorie torching routine while giving your body just enough rest to keep the intensity high. This is a great combination of movements because you can do it almost anywhere. Get creative while using the same format and sub in some of your favorites once a week to mix it up."

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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.

5 Ways to Add Inches to Your Arms

The biceps and triceps are beach muscles, so what? Not only does blowing them up with an incredible pump feel great, but they make you like Greek god. Instead of grinding out standard barbell curls for 3 sets of 10, give these unique tweaks to an arm workout a try.

25 Brutal Workout Finishers for Rapid Fat-Loss and Muscle-Building

You're soaking wet, you're tired, you're hungry, but the blood's still pumping and you know you've got a bit left in the tank. You also know it's that last bit of effort that will push you to the next level. It's what seperates a six-pack with a SIX-PACK. These 25 finishers are brutal additions to your already intense workouts. And if your workouts aren't intense, they are now.

Nine Natural Cold and Flu Remedies

Cold and flu season has arrived—great. Your coworkers are beginning to cough and sneeze in unison, signaling that it may just be a matter of time until you join the phlegmy chorus. Rather than pumping your body with unnecessary meds after the cold hits, there are more natural ways to prevent and treat that irritating cough and stuffy nose. Neka Pasquale, licensed acupuncturist, herbalist, certified Chinese nutritionist, and founder of  Urban Remedy —a line of raw, ready-to-eat snacks, meals, cold-pressed juices, and tinctures—shared with us some potent, natural cures for the common cold. “Many foods have healing properties, and every food has a specific taste, temperature, and action that can be classified into its overall benefit,” says Pasquale.  10 Ways to Win the War on Colds and the Flu>>>

DeFranco's Gym at the Onnit Academy (Austin, TX) COMMERCIAL

DeFranco's Gym at the Onnit Academy in Austin, TX combines the best in athletic and unconventional training, state of the art recovery techniques, and advanced supplementation strategies. Come check us out for yourself! Learn more at:

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.

We 'Mirin Vol 101: 16 Shredded Selfies -

Lace up your sneakers and get ready to hit the gym. But first, check out these selfies.

USA Wrestling on Twitter

Zach Rey wins gold at Cerro Pelado International in Cuba!

Dwayne Johnson on Twitter

“ @TheRock : She had the sightless eyes, tellin' me no lies.. #LamborghiniAventador #OnSet #BALLERS #HBO ”

Six Strategic Accessories for Fine-Tuning Your Look

Suit-worthy sports watches are usually pricey enough to discourage you from wearing them for your daily grind, let alone to anything sporty on the weekend. Michael Kors’ stainless-steel and silver Jetmaster can take a hit, and the additional time zone is handy during business trips.

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

Three of the NBA's Best Dressed Players

At 6'8", Rudy Gay, the low-key Baltimore native who routinely rocks brands like Givenchy and En Noir and counts rapper Wale among his friends, learned the golden rule of suiting faster than most. “You need a tailor,” Gay says, adding that the gym crowd stands the most to gain from bespoke clothing. “Athletes work out a lot, and you want to be able to show that when you wear clothes. When you tailor something, the difference is like night and day. It makes you want to show off.” You don’t have to be connected like a celebrity athlete (or get paid like one) to look like a player, either—just find yourself a trusty tailor who fits your budget. “Obviously, there are situations, like  on the red carpet, where I have a stylist,” Gay says. “But I don’t have my own personal tailor; I just have people I call to help me out.”

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