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Arnold Classic 2015 | Branch Warren Back Workout

Arnold Classic 2015 | Branch Warren Back Workout

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Sagittarius Horoscope for Sunday, February 22, 2015

Monday, February 23, 2015 - You're walking on an emotional edge today, agitated by little things that normally wouldn't upset you. Although this internal stress won't last long, knowing that it's a short-term influence still might not help you feel better in the immediate moment. Nevertheless, it's crucial to practice self-restraint while the Sun is squaring stern Saturn in your sign. Staring longingly toward the distant horizon doesn't get you anywhere now. However, patiently taking one step at a time enables you to go as far as you can imagine.

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They're inconsiderate, weird, or just plain obnoxious. Question is, are you one of them? …

The 7 Best Arm Moves of All Time

So are the following 7 exercises the best arm moves of all time? Yes, according to Eraldo Maglara NSCA-CPT — because they’ve been the most effective at helping him and his clients sculpt bigger, stronger guns . Are they the best arm exercises for you? Let us know in the comments.

10 Best Moves to Lose Your Love Handles

You’ve tried situps, cardio, and dumbbell side bends, but nothing seems to get rid of that stubborn belly fat on your sides. Commonly called “love handles,” this area of your torso is part of the waist-to-hip ratio, an indicator of overall health. If you have too much cushion around your waist, ask yourself, "How hard am I really working in the gym?" To get the best moves for a slim torso , we asked Sadik Hadzovic, IFBB Men’s Physique professional for his 10 favorite exercises to keep love handles away. "This workout is effective because it's fast paced and designed to target both the rectus abdominals and the transverse abdominals," says Hadzovic. "To burn fat you must do more then just crunches and situps; You need to recruit your entire body to enter a thermogenic state that leads to an accelerated rate of fat loss." Complete your dream physique with these 10 moves that will carve up your core fast.

Zap 'Em Like Zott for Bigger Guns

Stand tall, arms straight with a dumbbell in each hand. Palms should be facing away from you. Curl the dumbbells up to your shoulder in a slow controlled manner. Rotate your hands 180 degrees. With this new grip, control the dumbbells down until your arms are straight. Curl the dumbbells back up to your shoulder (this time in a reverse curl). Rotate the hands 180 degrees again and control down till the arms are straight. You will only switch the hands at the top. An easy way to remember the method is up, flip, down…up, flip, down.

Along Came a Spider Curl

My biceps aren’t big, but they do have detail and a bit of a peak, and I owe both to two things: my genetics, and spider curls. I can’t offer much help in the genetics department (talk to your parents about that), but I can provide you with some solid info on what I consider the No. 1 exercise for hitting the outer head of the biceps brachii muscle, which is the one responsible for providing that peaked look to a flexed biceps.

5 Fat Loss Myths

The number one reason that people start to work out and improve their eating habits is to lose fat . Sure, everyone also wants to improve his or her health condition and get more physically fit but let’s be honest here: We all want to look better. Losing fat, improving your fitness level and health condition are usually all wrapped up into one. You lose fat, improve your fitness level and you will improve your overall health condition. The problem is that there is so much misinformation out there, leading to most people getting discouraged and quitting.

Four Ways to Save Your Shoulders

Your rotator cuff is important (and injuring it means a long recovery), so learn how to keep it safe when you lift.

4 Things to Know About H20

A few years ago Michael Boschmann, M.D., and colleagues from Berlin's Franz-Volhard Clinical Research Center found that after drinking about 17 ounces of water, the metabolic rates of the study's participants increased by 30%. And the researchers estimated that if a person increases his water consumption by 1.5 liters (51 ounces) a day, he would burn an extra 17,400 calories per year. That's about five pounds just from drinking more water. Additionally, a study by Dr. Brenda Davy, an associate professor at Virginia Tech, found that people who drank water before a meal consumed an average of 75 fewer calories at that meal. 

9 Reasons Why You Should Practice Yoga

5 Toughest Yoga Positions for Guys >>> Yes, the real results of regular yoga practice are quite practical, and you don’t need any special equipment—just a few square feet of space and a mat. Here’s how that extra bit of stretching will not only enhance your other workouts, but also your life.

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.

A Shredded 6-Pack by Spring

Crunches should focus on abdominal contractions and not just simply getting through. I see way too many people using their traps, neck, and upper back to pull themselves up. Slow down and squeeze those abs. Planks are an extremely great source for functional core strength. I make sure each one of my clients can hold at least one minute anytime during the workout. Make sure the lower back is flat and you constantly contract during the plank to strengthen core.

The Big Chest Workout

The following six-week chest-building routine has you training the pecs twice a week and hitting the muscles from top to bottom with incline, flat-bench and decline exercises – four of them free weight pressing moves and one cable flye thrown in as a burnout finisher. The reps top out at 10 to encourage heavier weights and promote hypertrophy, and volume bumps up to 16 sets per workout in weeks 4-6 to maximize mass. Nothing fancy, nothing cute. Just simple and effective.

15-Minute Workout: Run the Rack

For example: in one continuous set perform a dumbbell incline bench press, dumbbell bent-over row, dumbbell flat bench press, and single-arm dumbbell row. After doing one set of 8 to 10 reps at 60% of your max starting weight of the first two exercises of your set rest 60-90 seconds and then begin your first set of your first exercise with as much weight as you can do for 8 to 10 reps. Drop to the next size dumbbells in the rack and do as many as you can. Continue to do this method until you get to 50 (or so) total reps. Once the first exercise is completed perform the next three in the same manner until you have finished all four exercises.

Strongman Inspired Deadlift Routine

Using Wilhelm’s main tenets of Olympic movements and squats, what follows is a deadlift program inspired by this legend. As lifters it is always important to remember and acknowledge the Iron Warriors that came before us. Bruce Wilhelm is one of the all-time great all around strength athletes, and if you are looking to add some pounds to your deadlift consider giving his routine a try.

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Romanian Deadlift: The King of Posterior Training

Let me give you a little advice: If someone with big quads and no ass ever tries to give you lifting advice run as fast and as far as you can. He’s probably not fast enough to catch you, and he will most likely pull his hamstring in pursuit. A lot of people unknowingly create serious muscular imbalances between the anterior chain and posterior chain (the posterior chain is made up of the muscles on the back side of the body—hamstrings, glutes, back). A large proportion of leg exercises you see performed in the gym — squat and leg press, for example — are very quad dominant and, therefore, anterior chain moves. These people add some seated leg curls to their programs and think they’re sufficiently hitting the posterior chain. Note even close. The muscular imbalances created by quad-dominant lifting can have serious negative effects from pulled hamstrings and knee pain, to the inability to fill out the backside of your jeans. Others knowingly create this imbalance because they like the look of big quads; it’s one of the first things somebody notices as you are walking towards them.

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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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

Get Gladiator Abs

What's the secret to a flat stomach? Dominate your diet and you'll reap the rewards—so give this healthy meal plan a try.

7 Reasons to Get Fit in Your 20s

A perk to being lean, fit, and muscular in your 20s is that it certainly won’t hurt your odds in the romance department. But believe it or not, there are more important reasons to hit the gym and get in shape while you’re young. To highlight a handful of them we spoke with certified personal trainer John Rowley.

The Top 8 Time-Crunch Moves—Ever

We all know that interval training cuts cardio time pretty much in half but what about a straight up lifting workout? How do you fit in more moves in less time at the gym? The secret is in “combinations.” Combinations are movements that combine two exercises or more into one — rather than doing a squat followed by a military press , now you’ll do the two together, which targets more muscle groups in the same amount of time. This gives your body a huge stimulus for growth and fires up your metabolism for a lot of fat loss; with so many moving parts, you’ll also get a lot of great cardio and conditioning benefits too.

The Beginner’s Guide to Interval Training

With all of that said, the real magic of HIIT lies in its ability to keep you burning fat even after you leave the gym. In short, your body isn’t able to bring in enough oxygen during periods of hard work. Therefore, you accumulate a “debt” of oxygen that must be repaid post-workout in order to get back to normal. The result: your  metabolism  is revved for hours after you leave the gym. Trainers refer to this phenomena as excess post-exercise oxygen consumption, or EPOC. The biggest way to use it to your advantage is to make short, intense exercise bouts a regular piece of your workout regimen.

6 Surprising Health Benefits of Coffee

Want to lower your risk of death? A National Institutes of Health – AARP Diet and Health study of more than 400,000 people revealed that drinking coffee might be the answer. Between 1995 and 2008, male participants drinking even just one daily cup reduced their risk of death by 6%. Drinking either two to three cups or six or more cups reduced the risk by 10% during the timeframe of the study. The greatest reduction of death risk was 12% in the group drinking four to five cups. Know your limit: five cups.

Plyometrics: Jump for Explosive Power and Strength

Skilled, experienced basketball players know: It’s not always about how high you can jump, but about how quickly. Sure, if you want to clean the glass by soaring for rebounds, be our guest. But if you get there after the other quick-footed big men in the paint, you’re out of luck. The depth jump is a way to build quick-footed explosiveness – a way to put as much distance between you and terra firma in as little time as possible. And it can also help you load the bar with more weight on your core lower-body lifts .

27 #StillInIt Giveaway -

Diva was shocked at her before photos and committed to transform and form a new self-image. Get the plans she used to torch body fat and sculpt a sleek physique... Read more

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.

11 Healthiest Frozen Fruits and Vegetables

What if you could get lean, boost your antioxidant intake, and save money—all at the same time? This produce grocery list will help you do all of the above.

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Do squats and deads really work the "core" or is that misinterpreted science? New info: …


It’s all related to insulin sensitivity and your body’s ability to manage carbohydrates – as you get leaner, insulin sensitivity increases, so you can “handle” carbohydrates in far greater amounts than someone with more bodyfat. How much more? A hard training lifter with low body fat can enjoy full cheat days rather than just cheat meals. The only catch is the cheat days must always fall on a non-training day, for restorative purposes.

The Long and Short of Leg Training

Photos of Craig Capurso by Robert Reiff Few body parts stymie a guy like legs. They’re big, they’re stubborn and they’re nausea-inducing. You squat yourself silly in the gym for a precious quarter-inch of size, then seemingly overnight, it disappears. What can you do? First of all, stop whining. Now have a look at this program, designed by Jay Ashman of Ashman Strength Systems in Mentor, Ohio. The workout relies on a simple concept: that in order to grow, you first need to tear down your muscles as much as possible. The best way to do this, according to Ashman, is by consciously combining contracting exercises (such as leg curls) with stretching exercises (such as Romanian deadlifts). Here’s why: The contraction exercises tear down tissue through overload, which is achieved through using heavy weight for higher reps. They also work to pump up the muscle, infusing it with blood, engorging the tissues and providing it with nutrients and oxygen. The stretching exercises then take that pumped-up muscle and elongate it, tearing it down with the same weighted overload while also pulling it apart, both of which promote strength and size gains, according to Ashman.

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Fighter Diet News

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

FD Fighter Diet Pyramid (Athlete)

Hey Pauline Nordin & Fighter Diet, i've attached some pictures for you...I have, gosh, many of your ebooks...the Fighter Diet cardio, pyramid, butt bible 2, badass vol.2, and Fighter Diet fdx2 build muscle burn fat book..  I have put on few pounds of muscle in such short time with that plan...and of course I freaking lift heavy as hell... i recently entered a powerlifting competition..and got first in my weight class... ohhhh the power of veggies, what can I I get sooo many compliments from all walks of life and the only thing I can thing of is how awesome that makes me feel, how awesome you are for sharing all this with us... ur the best, ur the shit and I'd like to call myself P Jr. If that's ok with Anyways, i cannot stress how great all your stuff are! I

9 Ways to Spice Up the Push-Up

The push-up is maybe the most ubiquitous and prescribed exercise in all of fitness-dom. They’re part of the fitness qualification testing for almost any military or law enforcement agency, athletes are tested on it in the pre-season, bodybuilders use push-ups as a finishing move on chest day . No matter where you go in this industry, push-up prowess is still considered a commodity. But as with any other exercise, the push-up can become stale. Here are nine ways you can reacquaint yourself with the torso-blasting benefits of this timeless bodyweight move .

Giant Sets For Big Wheels

Done intensely enough, giant sets will even provide cardiovascular benefits. They also cause a spike in production of growth hormone and IGF-1., and  they increase metabolic stress because of the continuous sequence. Because the muscle is hit so hard and at so many different angles, exercise-induced muscle damage results, a key element in becoming large and in charge.

The 7% Body-Fat Diet

We estimate that the average weightlifting guy walks around at about 15% body fat. This is well within healthy levels, but it’s not going to turn many heads on the beach. (Reminder: Beach abs are carved in winter.) To look that good, you need to get below 10%—the point at which most guys can see some definition—and preferably as low as 7%. That seems to be the magic number associated with adjectives like shredded, diced, and genetically gifted (haters always gon’ hate). The plan is simple: six-pack, 7%, eight weeks. let’s go.

Jack Up Your Workout With Caffeine

In a recent double-blind, placebo-controlled study from the University of Georgia (Athens), it was found that caffeine ingestion (approximately 300 milligrams) before maximal voluntary isometric contraction reduced muscular pain intensity by almost 50%. It’s hypothesized that this dramatic decrease in muscular pain is because of caffeine’s ability to block adenosine receptors in the brain and spinal cord involved in pain processing and perception. To put this finding into perspective, a study concluded that the nonsteroidal anti-inflammatory and analgesic Naproxen had only a 30% reduction in post-exercise muscle soreness. This research suggests you can push your muscles further and harder with each workout when taking caffeine, thus providing a greater stimulus for growth.

Confessions of a Trainer: Your Workout Is Not Your Problem - Born Fitness

This is the type of (sarcastic) feedback that makes exercise so frustrating. Lots of talk that sounds good, but nothing that definitively shows you how to get from where you are to where you want to be.

10 Adventurous Sex Moves You've Never Tried

Why settle for a good romp when you can have a great one? From an unexpected guaranteed-to-get-her-off position to a new way to use that pull-up bar, we’ve got the expert-approved tricks that will convince her you’re a certified sex god.

Tweak Your Lunge For Stronger Legs

Action: Step backward with your right foot, and, as you drop your body down into the lunge, angle your torso forward about 45 degrees so your shoulders are over your front (left) knee with the dumbbells on each side of your (left) calf. Be sure that your back stays straight — don’t round your back — by hinging at your hips to create the torso lean. Once your right ribs come into contact with your right thigh and your left knee lightly touches the floor, reverse the movement by coming out of the lunge and bringing your right foot forward. Perform the same movement on the opposite leg.

6 Surprisingly Healthy Beers

While many wouldn’t equate beer with a healthy diet, it’s been said that a few brews per serving/outing isn’t the worst thing for you—as long as they’re light beers, and hence, low in calories and carbs. The problem, of course, is that most “light” beers tend to be “light” in flavor and therefore your enjoyment. Which begs the question; what’s the point of drinking two beers if they taste like watered-down crap? So here’s a list of beers—sans the “light label”—that are either surprisingly low in cals and carbs, or provide a nutritional/health kick that few know about. As always fellas, drink in moderation. Get Healthy Food & Snacks at GNC Live Well >>>

7 Must-Do Moves for A Strong, Chiseled Chest

The following pages will list the remaining pec exercises that have been proven highly effective for developing a strong, muscular, well defined chest. Let us know if you agree,  and what other chest moves you think belong on this "must-do" list.

25 Ways to Get Yourself Bigger

Every guy that's ever stepped into a gym, at one point or another, has had some aspiration to getting bigger. However, the age-old problem has always been—how to do it. To help simplify the process, we've compiled a list of the 25 best ways to get big and kept them short and sweet, so you can get on to your workouts .

The Bodyweight Workout That Builds Strong Legs

Leg training is often associated with heavy barbell squats and leg presses stacked the brim with plates. Yes, that’s one way to train legs, but there's another way to work your lower body that’s sure to transfer into athleticism: bodyweight exercises.

6 Ways to Lose Fat Faster

Reinvent your cardio workouts with these six tricks to lose fat faster.

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Build a Body Like Adam Levine

Between touring sold-out arenas with Maroon 5 and coaching NBC’s megahit singing competition The Voice, Adam Levine has to keep an A-list body with an A-lister’s schedule. His trainer, the L.A.-based Harley Pasternak, accommodates him with this routine—a full-body circuit—which Pasternak says Levine “attacks” to make the most of whatever time he has. Use it to build your own sleek, athletic physique the next time you find yourself on the road or are short on time between appearances—er, appointments.

4 Surefire Ways to Battle Your Cravings

When battling with hunger the buck starts and stops with you. Sometimes hunger is in the mind. Learn to take your time eating your food, it takes 20 minutes for the food to hit your stomach and give you that feeling of fullness. If you rush down your eating, you will probably overeat. You have to keep your goal in mind when you’re hungry. Sometimes all it takes is a little willpower and determination.

51 The Too Busy Fitness Plan: How to Create a 30-Minute Workout - Born Fitness
52 Deadlift
53 How Being a Dirty Slob Can Help Save the Planet
54 5 Foods You Can Overdo
55 REAL World Strength vs Pretty Boy Bodybuilding - Zach Even-Esh
56 Interview With Fitness Authority, PhD, and Owner of BioLayne LLC LAYNE NORTON - Bodybuilding and Fitness Podcast #327 -
57 8 Tips For A Big Number Bench Press
58 Asia Monet Ray: My February Dog of the Month
59 Pauline's Fat Loss Pak
60 Dwayne Johnson on Twitter
61 Strength Is Not Always the Answer - Born Fitness
62 4 Muscle-Building Crock-Pot Recipes You Should Try
63 IFBB North Americans 2014 | Preview with David Baye and Nick Trigili
64 How & Why You Must Train Your INNER Warrior - Zach Even-Esh
65 170: Brett Donner (Wall) d. Kyle Wojtaszek (Brick) 13-11 OT
66 Asia Monet Ray: My February Dog of the Month
67 Dwayne Johnson on Twitter
68 Mike O'Hearn on Twitter
69 Floor Barbell Press
70 Zach Even - Esh on Twitter
71 Flex Lewis on Twitter
72 9 Week Conjugate Strength Training Program Proven to Break Records / Elite FTS
73 Like2Lift on Twitter
74 NPC Bikini Competitor Ali Sonoma
75 Shawn Ray's Photo
76 Jessie Hilgenberg's Muscle-Building Tips -
77 Ellen Brown's One-Skillet Shrimp Creole Recipe