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FD Back Attack Volume 2 (Athlete)

Building A Bigger Back / Elite FTS

First with a trashed shoulder I have a hard time, a very hard time, getting a pull stretch on any back work. It also helps whenever I can use less weight and still trash the muscle. In the case of the lats I (and you) will always feel more tension if you try to bend the bar when you pull. For example, as a test, take any stick and hold it out in front of you. Have someone grab it so you can't pull the bar down. Now try to pull the bar down, what happens? You should feel your lats contract. Now do this while also trying to bend the bar, more contraction. Finally how would this feel if the bar actually did bend some and your goal was to keep it bent and not retract? This is the goal of the short tsunami bar.

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Top 10 Muscle and Strength Building Moves

While everyone who goes to the gym to lift weights has their own set of specific goals, one common thread that runs through most is the desire to get bigger and stronger . Bodybuilders are unique bunch in that they look to build every muscle in the body to the greatest possible degree, while trying to make sure everything remains in perfect proportion and symmetry. Because of this they must utilize a myriad of specific and varied exercises for each body part, so that every muscle fiber and motor unit pool is exhausted at every workout.

#200KTransform Check-in #2 with Dr. Jacob WIlson. - Google+

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STRONG Life Ep 52: Turning Your Struggles Into Strengths & Obstacles Into Opportunity - Zach Even-Esh

But, last year, no pipes broke, so I kinda felt that this year I would get lucky. There is only so much you can do in a cold ass warehouse when water pipes are places 1 inch away from an outside cement wall.

Sagittarius Horoscope for Wednesday, February 25, 2015

Thursday, February 26, 2015 - You might get away with skipping the minor details today and heading right for the finish line without any additional planning. Although you may be quick to grasp the general concepts, you will not have much interest in all the little things that have to be in order for your dreams to be realized. Instead of trying to micromanage anything, allow your mind to extend as far as it can. Take several deep breaths and let a few days pass before you return to the drawing board.

This Is How We Date Now

We don’t commit now. We don’t see the point. They’ve always said there are so many fish in the sea, but never before has that sea of fish been right at our fingertips on OkCupid, Tinder, Grindr, Dattch, take your pick. We can order up a human being in the same way we can order up pad thai on Seamless. We think intimacy lies in a perfectly-executed string of emoji. We think effort is a “good morning” text. We say romance is dead, because maybe it is, but maybe we just need to reinvent it. Maybe romance in our modern age is putting the phone down long enough to look in each other’s eyes at dinner. Maybe romance is deleting Tinder off your phone after an incredible first date with someone. Maybe romance is still there, we just don’t know what it looks like now.

Feeding Babies Foods With Peanuts Appears To Prevent Allergies

In a landmark new study, researchers found that babies who consumed the equivalent of about 4 heaping teaspoons of peanut butter each week, starting when they were between 4 and 11 months old, were about 80 percent less likely to develop a peanut allergy by age 5. To avoid a choking hazard, doctors say kids should be fed peanuts mixed in other foods, not peanuts or globs of peanut butter. Anna/Flickr hide caption

5-Step Fat Burning

As a fitness model and former successful natural bodybuilder, I have tried every diet in the book to get lean while holding on to muscle – carb backloading , carb cycling, ketogenic and even paleo. Each has its pros and cons. But just “dieting” isn’t enough. There are multiple branches of that tree and there are some particular training protocols that need to be observed along the way. The truth is that there are a number of factors that contribute to real fat-burning – the kind put on display by the guys you see on these pages. Here are five fundamental strategies that you can piece together to speed your shred .

The 15 Most Important Exercises For Men

Every guy who’s into fitness has some methodology, piece of equipment, or program they like over anything else. Some like to circuit train every day, some follow bodybuilding protocols, and still others participate in any number of fitness trends and fads. However, there is a list of exercises that has withstood the test of time, and these moves have become staples in every serious lifter’s plan.

The 8 Best Things You Can Do For Your Metabolism

Metabolism is a fancy word for how your body regulates energy consumption. Someone with a higher metabolism burns more calories even at rest than someone with a lower metabolism, and can therefore get away with eating more food —even junk food. But a high metabolism isn’t a privilege reserved for a select few who were lucky enough to be born with it. You can raise yours and reap the benefits. Here are the 8 best things you can do.

Instant Muscle: Delt Developer

The front raise is the most popular exercise for the anterior part of the shoulder and the most frequently misused. Use a bench set to an incline to perform a stricter movement that forces the delts to work alone—without body English to swing the weight up.

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.

Stagger Your Stance for New Gains

Here is a variation of the Romanian Deadlift that combines the bilateral stance with more emphasis on the posterior chain of the lead leg. This variation is great for isolating the lead leg during the Deadlift and also great in that balance can still be kept compared to a true single leg Romanian Deadlift. Hold a barbell in front of your thighs with a double overhand grip. Stagger your stance with your right foot back and your left foot forward. Your right heel should be off the ground with the toes of your right foot inline with the heel of your left foot. Push your hips back as you hinge forward. Keep the bar close to your legs and keep your chest puffed out and shoulders back. Feel tension develop in your left hamstrings. Once you reach roughly 90-degrees of hip flexion, return to the standing position. Perform desired reps and switch legs.

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Tampa reservist’s suicide brings home tragedy

Now family and friends are trying to come to grips with the pain behind Brunette’s effervescent smile that caused her to become one of the 22 veterans a day who take their own lives, according to a 2012 Department of Veterans Affairs study. It’s a problem that’s vexing both the military and the VA, which are struggling to find ways to prevent suicides.

Best Pre-Workout Snacks for Morning Exercise

Before you hit the gym for an am workout, power up with one of these 8 high-energy foods.

One-Dimensional Attack

Here, we rehabilitate the reputation of “one” with 10 unilateral exercises you probably aren’t doing so you can take a “one-sided” approach for better gains.

5 Killer Cardio Options

When it comes to burning fat, don’t be a one-trick pony. Broaden your cardio horizons with these get-lean approaches.

7 Ways to Boost Your Endurance and Stamina

. “But that’s only a small part of the equation—you also need to improve your strength.” For example, Torres explains that by building your leg muscles, you’ll be able to propel yourself further in every step you take while running. “The added muscle also helps absorb the impact that would otherwise put stress on your joints,” he says. So here, Torres gives you seven sneak tactics (ones you’re probably not trying) to boost your endurance and stamina.

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Get better results for every major body part and big lift with these tricks & tips: …

Best Ways to Build Bigger Forearms and Calves

The forearms are heavily recruited in every single upper body exercise that you do. This makes them very tough and very resilient, which unfortunately makes it harder to affect their hypertrophy. Simply pumping them up is not enough to get them growing, so you need to think in terms of bombarding the forearms with tremendous intensity and varying stimuli. One of the best ways to accomplish this is to utilize my Power, Rep Range, Shock method of training . This method is effective because it's a cyclical program that has you change training protocols week to week. It's exactly what you want to do when looking to forge some serious forearms. Here is a typical 3-week forearm blitz using the Power, Rep Range, Shock method.

21 • Kevin Levrone gets sucker punched • Kevin Levrone gets sucker punched

8 Amazing Fat-Burning Intervals

If your goal is to burn fat, intervals better be part of your program. Besides being a quick method to getting in a great workout, intervals are extremely effective for transforming your physique. By incorporating intense periods of work with short recovery segments, intervals allow you to keep the workout intensity high while still maintaining form. The magic of high intensity interval training (or HIIT for short) lies 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.

DIY Foods on Twitter

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$200,000 Transformation Challenge Presented by Dymatize Nutrition and

Dymatize proteins are a fitness freak's best friend, and we're sure you're finding that out! There are hundreds of ways to use them, from delicious shakes to healthy versions of sweet treats. Share your best recipe using a Dymatize protein and you could win $200 in-store credit! Post to Facebook, Twitter, or Instagram by March 1 with the tags #200ktransform @bodybuildingcom @dymatize. Good luck!

Cook The Ultimate Chicken Soup

If your diet has taken a beating recently, take the time to simmer some homemade chicken soup. The process takes a little under two hours, but your patience will pay off. Unlike the slimy, tasteless stuff in the can, homemade chicken soup contains a trove of deep, complex, earthy, and satisfying flavors. This version from California chef Brandon Sharp adds an edge of freshness with green beans, roasted red peppers, and fresh herbs. Plus, it swaps in tastier chicken thighs for the standard breasts, creating a richer broth. It’s magical. Chicken noodle soup Recipe by Brandon Sharp, executive chef of Solbar in Calistoga, CA What you’ll need: 1 Tbsp vegetable oil 4 bone-in chicken thighs, skin removed 1 medium yellow onion, chopped 1 large carrot, peeled and chopped 3 garlic cloves, peeled and crushed 6 sprigs thyme 6 sprigs marjoram, plus 1 Tbsp, chopped 1/8 tsp crushed red pepper flakes ½ cup dry white wine 2 quarts chicken stock Salt and pepper, to taste 1 ½ cup cooked farfalline or other small pasta of your choice 1 cup green beans, cut into 1-inch pieces, blanched in salted boiling water ½ cup diced piquillo peppers or roasted red peppers 2 Tbsp extra virgin olive oil How to make it: 1.

5 Exercise Swaps for Faster Gains

If you’re going to do an exercise, you want it to work for you – not against you. Here, we break down five of the most common exercise choices of the lifting masses and offer you some more beneficial alternatives. If you have been spinning your wheels, watching others grow and get stronger while you get cozy in plateau-ville, give these five exercise replacements a shot.

10 Underrated Protein Sources

Consuming enough protein is not only critical for building and maintaining muscle—it also happens to be important for maintaining a healthy nutritional profile. But that same old chicken breast can get pretty boring, whey powder only comes in so many flavors and there are only so many eggs you can eat before you start to sprout feathers—particularly if you are trying to adhere to the M&F-approved 1 gram per pound of bodyweight per day benchmark. So the next time you’re in a protein rut, consider one of nature’s alternative protein sources . Or, just consider tossing some new protein sources into your diet for some variety.

Morning Muscle: Strawberry Protein Waffles

Give eggs and oatmeal the day off and make something different for breakfast tomorrow. This tasty, waffle recipe is easy to prepare and offers plenty of protein for your muscle building needs. So add it to your morning mix every now and then to give your taste buds something to get excited about.

Add One Inch to Your Arms

Band Pushdown Grab an exercise band and tie it to the top of a squat rack or cable machine column. Grab the middle of the band with both hands and tuck your elbows to your sides. Extend your elbows just like in a cable triceps pushdown. Try for 60 reps in 30 seconds (if you can't do it, use a lighter band). It's OK if you break form and rock back and forth a bit.

Fighter Diet News

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

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.

Thick Back Blitz

Yeah, we just went all Tolkien on you. But the fact remains that a simplistic approach – with the right intensity, of course – can help you construct the kind of back aesthetic that you’re looking for. If you have a width-focused back workout, you can simply do the workout provided on a second day later in the week, which will greatly accelerate your gains. Or, if you’re a high-volume guy, you can go ahead and try adding these moves to your existing back workout on one, all-out back-a-palooza.

Six Natural Ways to Whiten Your Teeth

Mix 1/2 tsp of baking soda with 1/2 tsp of water to form a paste. Then, using a toothbrush, brush the paste onto your teeth for 1 to 2 minutes and rinse. You can repeat this every other day for one or two weeks, and then cut back to once a week to prevent too much abrasion.

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.


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No Carbs Diet: The Flaw in Fat Loss - Born Fitness

Glad that you wrote this article! I work at a Nutrition House and most of the weight loss advice I give stems from this kind of research. People do fear carbs and tend to have a very poor understanding of food and training in general; hence why they don’t lose any weight. I’ll certainly keep this in my bookmarks to share with those folks.

6 Sex-Boosting Foods

Experts weigh in on what to eat to boost stamina in bed.

Do Your Really Need to Eat Chicken and Broccoli? - Born Fitness

Great article. It is not realistic for me to eat chicken and broccoli two meals per day but I could do it two meals a week. I could also have a protein shake every day. Olive oil has many benefits but I will always use mustard as a condiment. The whole if it fits your macros plan makes no sense to me. I know the basics of sound nutrition and at times follow them but I could certainly improve my own dietary habits as well as those of my clients.

3 Keys to Looking and Being Strong

During your powerlifting “season” think of each workout as two separate workouts. The first part will be your big, heavy compound movements . This is the powerlifting influenced part of your workout. We want heavy weights, low reps and longer rest periods. Include 2-3 exercises in this “powerlifting” style. The second part of the workout is the bodybuilding portion. Here you are going to do isolation movements, high reps, and short rest periods. This part of your workout should consist of 5-7 exercises done with short rest periods (60-90 seconds)

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."

Understanding Fasted Cardio and Fat Loss - Born Fitness

Research shows that if you want to really accelerate the fat burning process with cardio, you need to do it at low intensities. But it’s not just low intensity—it’s like a crawl through the desert. We’re talking about 2 hours slogging away on a slow walk, and even then it’s limited. And who has 2 hours per day just for cardio?

Vitamin D Deficiency Increases Risk For Diabetes More Than Obesity

Researchers compared vitamin D levels in lean to morbidly obese subjects, taking into account whether or not they had diabetes. Obese subjects (without any glucose metabolism disorders) had higher levels of vitamin D than diabetic subjects; likewise, lean subjects with diabetes were more likely to have low vitamin D levels. A lack of sunshine could increase our risk of diabetes more so than a high BMI.

Epic Olympia Showdown: COLEMAN vs. CUTLER, 2005

Epic Olympia Showdown: COLEMAN vs. CUTLER, 2005

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.

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Source: Blackhawks' Kane out 6-10 weeks

"You get ticked off when the best player in the league gets hit like that," Blackhawks forward Kris Versteeg said. "I can't totally comment because I didn't fully see it. You never want to see that. People pay a lot of money to watch Patrick Kane play. It's never good when he's out of the lineup -- not only for us, but for the league. Hopefully, he's good. We'll see how it goes."

60 Must-Read Health, Fitness, and Happiness Blogs

We live in a digital age where information gets thrown at you from every angle—by everything. Science of Us feels you, which is why it sticks to short health articles (we’re talking only a few paragraphs) with information that’s as concise as it gets. If you’re looking for a go-to place that sticks to the good stuff and gives it to you fast, this is the spot. And it’s written in the fun, witty New York magazine tone we’ve always loved, meaning you’ll actually want to read every piece, from our conception of the sexes to why you’re better at karaoke than you think. How many health sites can say that?

Leg Press Lunacy Workout

Although the barbell squat is often referred to as the “king of lower body exercises” I have personally always found the leg press to be a superior quad-building exercise. Perhaps it is my unique structure or my greater ability to concentrate/focus while leg pressing that makes it a more efficacious movement for me, but regardless they have become my go-to exercise for thickening my thighs from top to bottom, left to right.

The Weightlifter's Guide to Breathing

Maximum oxygenation is the goal in-between sets. This leads us to the question of how long to rest in-between sets or, in other words, how long we take to catch our breath before we begin another set. The simple answer is, listen to your body. Let's use an example. At the end of a heavy set, you're going to be breathing heavily. Between sets, you should rest long enough to allow your breathing to normalize. Beginning the next set before your breathing is normalized sets you up for your cardiovascular capacity to give out before your target muscles are fully taxed. In a nutshell, rest long enough in-between sets to catch your breath, and then begin your next set.

Shawn & Fighter Diet Men's Guide

"I have always been involved in martial arts and MMA but after years of striking and grappling my body was paying the price and i ended up with severe back pain that ended both my career and my desire to work out. Unfortunately by age 48 everything went down hill; I packed on the weight and became more discouraged than ever.Then I found the fighter diet. Everything I read made perfect sense and the author Pauline Nordin's insight into rational diet and exercise changed my life! I shed 30 pounds of fat and retained all my strength, energy and vitality. Now at 50 years young I'm in top shape and wake up each day with a renewed vigor for life! If  you want to find your personal best stop messing around and start following the fighter diet it will transform your life!"

51 Super Complexes for Fat Loss
52 Born Fitness Newsletter - Born Fitness
53 The Fit Kitchen: Must-Have Appliances
54 How to Prevent the 7 Most Common Nutrient Deficiencies
55 6 Tips to Deadlift Better
56 Fighter Diet on Twitter
57 M&F Editor Takes on the NFL Combine
58 The 120-Second Ab Routine
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60 Men's Fitness on Twitter
62 Labrada Jamie Eason Signature Series 100% Whey Protein Shake at
63 Dorian Yates on Twitter
64 Freak-Show Shoulders
65 Ronnie Coleman on Twitter
66 Phil Heath Fans on Twitter
67 How to do Squat Jumps
68 What to Expect After Surgery
69 Maximize Your Workouts With Staggered Sets
70 The Only Diet The Really Works
71 A Daily Sauna May Prolong Your Life And Protect Your Heart
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73 When Tom Brady Planks, He Photoshop Planks Vince Wilfork!
74 Fighter Diet on Twitter
75 16 Laws Of Shoulder Training -
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The 20,000 Calorie Strongman Diet Tossing Kegs on Seven Meals a Day: The Story of the World's Strongest Man 2013 Worlds Strongest Man Finals 2012 Worlds Strongest Man Finals Derek Poundstone and Mark Bell at Poundstone Performance Training Center [View All Articles]
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585x3 front squat. #EyesAndThighs @juggernauttraining #teamjts” Official Kevin Levrone Page on Instagram: “Kevin Levrone Tour - Day 1. On the road to Katowice Poland.” Phil Heath on Instagram: “Don't miss out on my charity auction with The Make it Fit Foundation raising awareness for children with autism next Friday night in…” Juggernaut Training Systems on Instagram: “195# bench at 110# bodyweight by @marisainda. Looking very ready for #asf2015!! Please save your OMG her back arch comments because you…” [View All Videos]
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