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Neck Training with Head Nods

No equipment, no time, no problem. Here's the quick fix to building a more muscular neck.

Jamie Eason's 12-Week Post-Pregnancy Trainer -

Ready to get fit after the birth of your new baby? Jamie Eason is here to help. Check out her upcoming 12-week post-pregnancy plan and learn how you can achieve the best shape of your life!

'Save the Bros', A Funny Protein Shake Ad by Organic Valley delivers a daily roundup of the funniest videos and pictures on the Internet.

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Strength Is Not Always the Answer - Born Fitness

Nice post, Adam. The relentless pursuit of progress is just one of the many reasons I love this lifestyle. When I first worked strength cycles, I bought myself a set of micro weights that went all the way down to a 1/4 pound, allowing you to add just half a pound to the barbell — anything to keep moving forward. Nowadays, while I still love to add weight to the bar, I do express my improvements in strength in many ways, including pauses, slow eccentrics, rep-count and reduced rest-intervals.

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Sagittarius Horoscope for Thursday, February 19, 2015

Thursday, February 19, 2015 - You might appear to be disconnected from reality today, but nothing could be further from the truth. You seem spacey to others at first, but once they stop to listen, your ideas begin to make sense to them. Using your imagination enables you to reach into the future, yet your ability to support your observations with rational thinking takes your vision to a whole new level now. There's nothing wrong with going out on a limb as long as you fill everyone in on how you reached your conclusions.

Muscle in Minutes: Big Arms

For this workout, we are looking to flush as much blood into the arms as possible and breakdown a ton of muscle fibers. The goal is to isolate the muscle to dig deep into the mind-muscle connection of the exercises. The barbell curl done with higher reps is sure to leave every muscle fiber in the arms screaming in a way that the chin-ups did not do on Day 1. The overhead triceps extensions with the rope provide a big range of motion that focuses on the long head, giving you a full, three-head thrashing for the week.

The 8 Absolute Worst Foods You Can Pump Into Your Body

Everyone loves a “cheat meal” or an overindulgence of food from time to time, after all—we are human. For seasoned athletes , the idea behind a “cheat” is to eat clean for a period of time, execute workouts as usual, and then “reward” the body with something that’s normally forbidden from a healthy diet. This strategy can certainly be effective for overcoming a weight-loss plateau and revving up the metabolism, but not all foods should be given the green light, especially if you’ve set an aggressive New Year’s resolution for yourself. Tim McComsey, a registered dietician specializing in weight-loss programming shares his eight foods to avoid at all costs.

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4 Ways to Accelerate Your Fat-Loss

Here’s the reality when it comes to burning fat, losing weight and adding muscle. Everyone responds differently when it comes to diet and training—there's no one-size-fits-all approach. There's only the approach that works best for you.

3 Ways to Boost Your Bulking Phase Before You Cut

At the start of your workout your testosterone levels will naturally be high, but Eastern Bloc researchers have found that these levels diminished considerably after 45 minutes. After 60 minutes, your body will naturally start to produce cortisol for energy, which basically eats away at muscle tissue.

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You know what's really good on bacon? More bacon. And this diet allows plenty of it: …

3 Months to Mass

On rest days , your calorie consumption will drop as you throttle back on carbs and protein. Your fat intake, however, will go up, specifically healthy fat, which is important for joint recovery. Moreover, when you’re trying to add mass and drop bodyfat at the same time, you have to trick your body into getting bigger. These variable-calorie days do just that, preventing the body from adjusting to the same intake levels. On these days, you’ll eat about 16 calories per pound of bodyweight, or just less than 3,000 calories. Your protein numbers will be slightly more than 1.5 grams per pound of bodyweight, or about 300 grams, while your carb intake will plummet to less than 1 gram per pound of bodyweight, or about 170 grams. Fat levels rise to just more than 0.5 gram per pound of bodyweight, or slightly more than 100 grams.

The Only 6 Supps You Need

Because there are so many supplements that are available, it is easy to get overwhelmed and lose perspective on which supplements are essential to ingest on a consistent basis. The purpose of this article is to remove the confusion and to make sure that you are covering all of your dietary supplement bases with these gold standard supplements. If you choose to expand your supplement array beyond this, be our guest but your stacking should start here.

5 Best Dumbbell Strength-Builders

As with barbell work, don’t be shy about using straps. Max weight in the strength-building ranges is your goal and grip strength will come into play sooner with dumbbells because you can’t benefit from the additional reps that are within reach when using a mixed grip on a barbell. If you want your grip strength to keep pace with your deadlift, then feel free to go strapless. Want a greater challenge? Do deficit dumbbell deadlifts by doing these from a 4-8” box.

Last Chance Winter Bulk Workout

In this workout we’ll be hitting a different body part each day in order to maximize volume and allow full recovery before training it again. In other words, we’re going to destroy a muscle group for an hour and then let it rest a week before hitting it again. In addition to traditional strength and size work, we are also going to add some super-high rep finishers to several of the workouts. Combining all these strength qualities—strength, hypertrophy, strength-endurance—should set the stage for making major gains in a minimal amount of time.

6 Mistakes Keeping You From Your Fitness Goals -

These are a whole lot of examples of what I am sure I have done to sabotage my fitness and health goals as a newbie with a whole lot of ambition and zero knowledge or guidance. I now have a clear goal, I eat clean in a manner I can sustain (and I feel great!), I have a personal trainer to teach me proper form and pushes me on a safe manner, I plan my schedule to always make time for meal prep and workouts, I play music I love and visualize my success for fun and motivation, and although I expect a positive change, it is all relative to my fitness level, goals, effort, activities, perseverance and commitment.

Four Whole Grains You Haven't Tried

No sooner had you figured out how to pronounce the word quinoa (KEEN-wah, FYI) than a dozen more hard-to-pronounce whole grains started hitting your grocer’s shelves. Among the latest crop of soon-to-be-trendy carb sources to offer a host of healthy benefits—like fending off heart disease, diabetes, and obesity—are grains like freekeh and amaranth. There’s also barley, perhaps best known for making beer. To find out what makes these “new” whole grains better than, say, a trusty bowl of brown rice, we took to the kitchen—and even discovered some additional benefits along the way (to name a few: a milder effect on blood sugar, and unique compounds like vision-boosting lutein and muscle-building lysine). And now, three great recipes to work these superfoods into your diet this fall. 10 Superfoods for 2014>>>

Deaden Deadlift Back Pain With the Dowel

Most people who teach deadlifts or hip hinges with a dowel use three points of contact: the sacrum, the area between the shoulder blades, and back of the head. Malloy, however, adds one extra point of contact: where your thoracic spine meets your lumbar spine just below the middle of your back. This might seem like you’re collapsing your upper back a little bit, but that’s good.

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8 Easy Eating Changes to Expose Your Abs

But your body needs a wake-up call every once in a while. It needs to be challenged and catered to just like your muscles. You don’t do the same workout every day and expect constant progress (and if you do, consider this your wake-up call to change that up, too.) Adopt these 8 eating strategies to keep your body guessing and your abs growing.

12 Moves To Power Up Your Workout

There’s no better population to test cutting edge supplements and training methods on than elite military soldiers since they’re required to have functional strength year-round. Today’s military personnel are bigger, stronger, and faster thanks to a revamped workout philosophy that stresses progression and overload instead of randomized “bootcamp” sessions. “Instead of overtraining with 8 or 10-mile runs multiple times per week, Physical Training is more about being able to accelerate, change direction, get up, get down, climb under, jump over, etc.,” says Captain Tony Soika, a tactical strength and conditioning coach and company commander for the U.S. Army. Build full-body strength and explosiveness with this military-inspired four-week training plan.

3 Keys to Competitive Success

3. Give your full effort each day. This kind of goes without saying, but be sure to give a full effort on every rep and every set. This optimally prepares you physically for the upcoming competition, but it also serves as a powerful mental tool come meet time. This not only applies to the actual weight room, but also to rest and recovery modalities. The biggest killer of athletic success is self-doubt. Wondering if you worked out as hard as you could have can be the nail in your competitive coffin. The athletes who know they have given full effort every workout can enter the competitive arena with supreme confidence.

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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

Fighter Diet News

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

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The new V-Diet has arrived. Get the free ebook here:

Top 10 Smoothie Ingredients for Guys

Toss these powerfoods into the blender for a kick-ass shake that will give your body the fuel it needs to build muscle, burn fat, and boost energy.

The Ultimate Grip Strength Workout

“Having strong fingers, hands, and wrists helps you lift more weight and allows you to hold the weight for longer time and more reps,” says Jedd Johnson, strength coach and co-founder of "This translates to better results in the gym."

Going Isometric for Strength

Here is an easy way to add isometrics to your routine. After you get done with normal working sets of bench press, set up a bench in the squat rack with the pins 3-5 inches of your chest. Push the empty bar up into the pins as hard as you can for six seconds. Put the bar down and immediately go over to the bench press and do three reps of 65% of your max, making sure to move the bar as fast as you can, which further engages your growth-prone fast-twitch muscle fibers. Take a two-minute rest and repeat it for a total of four sets. Follow this with the rest of your chest assistance work for the day.

9 Surprising Foods Spiked with Caffeine

From hot sauce to sunflower seeds, dozens of packaged foods are catching a caffeine buzz. But are they worth trying? We asked experts to weigh in on what’s safe—and what’s better left on the shelf.

Zhasni Bodybuilding - Leg Day - Chat Live to the Pros song is "Patryk Scelina - Artificial Intelligence" composer website: composer facebook : composer youtube channel :

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.

Build Muscle With Tempo Training

So, how does this help your training? Because time under tension (TUT) helps to dictate training stimulus. TUT is the amount of time your body, or a specific muscle or group of muscles, is under load. This means that if a hypertrophy protocol is 8 to 12 reps, so is 40 to 70 seconds of TUT. So, if on a bench press you normally drop the weight pretty quickly and push it back up quickly then you could look at that as a 1010 tempo or two seconds for each repetition. Two seconds multiplied by 12 reps is 24 seconds of TUT. This possibly limits your maximal hypertrophy gains.

Your 6 Secrets to Big Arms

Let me apologize in advance if you thought these four biceps exercises were going to somehow deliver magical results. They won’t. But allow me to fill you in on a secret that longtime bodybuilders know that few newcomers care to believe: It’s more than just the exercises you do that matter most. That’s right, selecting the best exercises is just one variable that affects your overall success in building big arms. You want to know the others? Here’s a summary: 1. Get the order right Perform the best mass-building movement early in your workout when fatigue levels are low, those with which you can push around the most weight and generate just enough momentum to get you over a sticking point. 2. Load up the volume Not doing enough heavy sets won’t provide the muscle-building stimulus you need, let alone trigger the hormonal bath that’s conducive to building bigger arms. Though you can certainly overdo it — as many beginners mistakenly do — aim for at least 8–10 working sets on biceps day. 3. Work in a rep range that actually builds muscle You may not be acquainted with the scientific research in the field of exercise science, but you should know that not all sets are created equally, at least when it comes to building muscle.

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.

Raw Deal - Can a Guy Build Muscle on a Vegan Diet?

Don't believe the common misconception that you have to eat meat to get big. Here's how you can build muscle on a vegan diet.

The 10 Most Common Sex Mistakes

It's the third date, and you know what that means: time for sex! OK, not really (unless the world really does work like Sex and the City , in which case, kill yourself), but you'll know when it's that date. The one that, rather than ending with a kiss on the cheek and a box of tissues, results in an invitation to her place for a nightcap (or an acceptance of yours). There simply isn't an exact science to the game of love (or lovemaking, for that matter), but there are some obvious moves that will ensure she doesn't want to see you ever again. So, if you really like this girl , or at the very least like slapping flappies with this girl, crack open a bottle (not a box) of wine, sit back and don't do these things. And don't call it "slapping flappies."


This super-breathable sweater from the fit-forward folks at Ministry of Supply is born out of high-tech 3D body mapping and fuses Merino wool with Phase Change Material (PCM), the same technology found in space suits and used to regulate astronauts’ body temperature.

Quick and Easy Meals: 5 Tips for Faster Cooking

You don't have to be a master chef to create delicious meals. These 5 expert kitchen tips will help you cook faster, so you can get dinner on the table sooner and with less sweat.

Arnold Schwarzenegger on Dating Game 1973 RARE (FULL) HQ *EXCLUSIVE*

***PLEASE SHARE THE VIDEO IF YOU ENJOY IT, SUBSCRIBE AND LIKE A VIDEO*** THANK YOU!!! Arnold Alois Schwarzenegger born July 30, 1947) is an Austrian and American former professional bodybuilder, actor, businessman, investor, and politician. Schwarzenegger served as the 38th Governor of California from 2003 until 2011. Schwarzenegger began to weight train at the age of 15 years old. He was awarded the title of Mr. Universe at age 20 and went on to win the Mr. Olympia contest seven times. Schwarzenegger has remained a prominent presence in the sport of bodybuilding and he has written several books and numerous articles on the sport. Schwarzenegger gained worldwide fame as a Hollywood action film icon. He was nicknamed the "Austrian Oak" and the "Styrian Oak" in his bodybuilding days, "Arnie" during his acting career and more recently the "Governator" (from "Governor" and "Terminator"). As a Republican, he was first elected on October 7, 2003, in a special recall election to replace then-Governor Gray Davis. Schwarzenegger was sworn in on November 17, 2003, to serve the remainder of Davis's term.

5 Protein Powders That Build Muscle Fast

Feel like you're hitting a plateau in your training? Diversify your protein supplements to make bigger gains.

4 Moves to Increase Your Back Width

Wide grip pullups are absolutely essential to developing an impressively wide back. They are more lat intensive than their normal grip counterpart. To perform wide grip pullups grasp the pullup bar wider than shoulder width, and make sure to come all the way down on each rep. Use muscle intention to really feel your lats doing the work. Pull yourself all the way up so that the pullup bar is at around chest level. Do these strict (no swinging, go all the way down and all the way up.) Once you can do 10 strict wide grip pullups, start adding weight. Do 5 sets to failure in this exercise.

The Better-Skin Diet

Skincare is clutch, but the key to a healthy complexion starts with what’s on your plate. The right foods can improve skin’s appearance, prevent wrinkles, and protect against sun damage.

Hardcore Delt Workout for Mammoth Caps

This is one of the best overall delt developing exercises. We also get the added benefit of working our triceps on this exercise. Make sure that you are not doing a push press, and be sure not to bend your knees and explode up, as this will make your legs the prime mover at the start of the lift rather than your delts. Before the bench press took over as the benchmark (no pun intended) of upper body strength, the overhead press held that distinction.

Phil Heath's 2014 Post-Olympia FLEX Photoshoot

Phil Heath's 2014 Post-Olympia FLEX Photoshoot

WTF! Breast Milk for Bodybuilding?

We decided to loop in our deputy editor, Matt Tuthill, on the merits or demerits of imbibing mamma’s milk to get that extra muscle : "I'm not interested in casting judgment on the men who would do this. But if I did meet someone who did it... I guess I would just point to the countless athletic achievements that have been made throughout history by men who weren't drinking breast milk at the time. There's plenty you can do to get an edge—stopping well short of stalking new moms in grocery stores."

My Six Favorite Mass Exercises

Let's get right to the guts of the matter. I could run through my list of favorite workouts, principles, techniques and combinations of exercises, but it all comes down to one basic old-fashioned “best” exercise for each bodypart, without which you cannot reach your maximum mass potential. That exercise is not the only one in the workout, but it’s the foundation movement. It works more of the muscle harder, heavier and more thoroughly than any other. Not every workout has to start with one of these favorites, but your training program should be designed around them.

Get Your Omegas for Better Health

While all foods that have a good ratio of omega-3s are better than sources of fat that don’t, there’s another complicating factor. Many vegetarian sources of omega-3s contain alpha-linoleic acid (ALA), the omega-3 that must be converted to DHA or EPA to unlock its benefits. To get DHA and EPA directly, you should emphasize fish-based omega-3s from sources such as wild-caught salmon, sardines, and mackerel, either in food or supplement form.

Scientifically Proven "Train to Failure" Tactics

As a bodybuilder seeking muscle growth, the kind of failure you want to reach should be defined as the point at which you can no longer perform another complete rep with proper form. Going to failure this way will properly fatigue the muscle and not put you or your spotter at risk for injury. Sure, go ahead and finish that last rep with less than stellar form — but stop there.

5 Biggest Biceps Training Mistakes

1. Not Locking Your Elbows By Your Sides Even a lot of experienced bodybuilders get this one wrong because they’re trying to go heavy and increase the range of motion. Curls are a single-joint move, but when you pull your elbows away from your sides in an effort to go higher as you raise the weight, they become a multijoint exercise. Because this shifts some of the emphasis to the front delts, they now share the workload with the bi’s. Instead, fix your elbows to your sides and don’t let them travel forward. At the top of the motion, you shouldn’t be looking directly at the bar; rather, the bar should be near the top of your chest. 2. Failing To Extend Your Elbows This one would be funny if it weren’t committed by so many trainees. Clearly, to flex the biceps you must bend the elbow, so essentially the degree of elbow bend must change by opening and closing over the course of each rep. Curiously, you’ll see guys who instead rock at the waist and lean back as they curl with almost no change in elbow bend. That’s simply not a rep, and your arms won’t grow! Instead, reduce the weight and pay attention: The angle in your elbows should approach 180 degrees at the bottom, where your arms are almost fully extended, and be decidedly less than 90 degrees at the top of each rep.

6 Quick Ways to Burn 100 Calories

Burn significant calories quickly and easily without a gym or equipment.

Dwayne Johnson on Twitter

Truly an honor to step on the Oscar stage again this Sunday. Thank you @TheAcademy #2xPresenter #Sharp #Oscars

Before You Sweat: The Perfect Warm-Up Workout

You've sure done a good job at building your body to stand the test of time, but you're not invincible. Trust us, you're not. Getting injured sucks, and from there, the rehab and comeback can be an emotional rollercoaster. Some just never come back the same. But, if you're smart, you don't have to worry about that. Improve mobility, flexibility, and circulation with the perfect warm-up before every single workout. (Yes, it's boring for some, but if you're training hard, you'll also need to train smart.)

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52 Jack Up Your Workout With Caffeine
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54 Joel Stubbs' Legendary Back Workouts
55 6 Side Effects Of Creatine: Myths Debunked -
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59 Is It Time to “Unfriend” Facebook?
60 Dustin Bell on Twitter
62 10 Workouts That Work Better Than "Cardio"
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64 on Twitter
65 Gym Fails
66 The Starter's Guide Workout
67 Branch Warren on Twitter
68 60 Seconds with Flex | Over Head Hammer Press | Flex Lewis
69 Fighter Diet on Twitter
70 Licorice extract may help protect skin from UV stress
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74 Bodyweight Workout - Playground Workout Assault
75 Men's Fitness
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