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Iron Brothers: Build More Muscle With This New Training Technique! -

Eager to build a massive amount of muscle, whatever DOMS may come? Try this training technique in which your partner chooses the weights for you... 5 different times!

Arnold Classic 2015 | Branch Warren Delt Workout

With 2 weeks to go till the 2015 Arnold Classic, IFBB pro bodybuilder Branch Warren trains Delts at Metroflex Arlington. This past offseason Branch went "to a place he's never been before" mentally in order to put everthing he has into this contest prep - and it seems to be working. In this video, he talks about the difficulty of his 2012 Arnold prep, gives great advice to aspiring young bodybuilders & we hear from his posing coach Sheilahe Brown about some changes coming to his routine.

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LA FitExpo 2015 | Shawn Ray interviews Ben White

02/08/2015 LA - Muscular Development's Shawn Ray interviews IFBB Pro Bodybuilder Ben White at the 2015 LA FitExpo. More LA FitExpo coverage here:

LA FitExpo 2015 | Shawn Ray interviews Rich Piana

02/07/2015 LA - Muscular Development's Shawn Ray interviews Rich Piana at the 2015 LA FitExpo. More LA FitExpo coverage here:

Get Your Ultimate Six Pack

Tobias’ Training Split Monday: Back, calves, traps Tuesday: Chest, abs Wednesday: Legs Thursday: Shoulders, calves, traps Friday: Arms, abs Saturday: Off Sunday: Off Off-season, Tobias does 20 minutes of cardio six days a week; around contest time that increases to 45 minutes six days a week. Pre-contest, he also adds another abs-training day for a total of three per week. Tobias’ Off-Season Abs Routine Tobias does 2–3 different moves each time he trains abs. “Each workout I do a move that crunches down, one that pulls up and something for my obliques,” he says. His workouts are never the same, but these four workout groupings represent one way he likes to arrange the moves. Workout 1 Exercise                                Sets                 Reps Crunch                                   4                      25, 25, 20, 20 Reverse Crunch                     4                      25, 25, 20, 20 Oblique Crunch                      4                      35, 35, 30, 30   Crunch SET-UP: Lie faceup with your knees bent, feet flat on the floor.

LA FitExpo 2015 | Shawn Ray interviews Ronnie Coleman

02/07/2015 LA - Muscular Development's Shawn Ray interviews Ronnie Coleman at the 2015 LA FitExpo. More LA FitExpo coverage here:

Sagittarius Horoscope for Friday, February 27, 2015

Saturday, February 28, 2015 - Although it's always wise to deliver on your promises, you have other things on your agenda now as your creativity overflows with passion. You want to amaze others with your originality, but turning down the volume on your self-expression makes more sense than striking out on your own. You can still perform awesome feats, but sustaining your efforts throughout the day produces more positive impact in the long run than creating a flash of excitement by pulling a rabbit out of a hat and expecting everyone to applaud.

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.

Muscle in Minutes: Legs

When I think of athletes with huge quads, I think immediately of Olympic lifters. The key to their quad-bloated success? They perform a ton of fronts, heavy. So we start the week off with heavy front squats to get the quads growing and move right on to hamstrings. The hamstrings are made of primarily fast-twitch muscle fibers, so a hearty diet of high-rep sets on leg curls isn’t really doing them any favors. It’s important to with stick with heavy weight, in this case via the Romanian deadlift, which targets the muscle across two joints (the knee and the hip). By the time you get to the lunges, you are pretty spent but it’s crucial to hit the glutes, hams and quads just a little more in this short of a workout.

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.

7 Ways to Make Your Biceps Workout Harder

“Volume, reps, intensity, weights, hand position , and the types of resistance you're using are all areas that require attention,” says Gold’s Gym Fitness Institute Expert Adam Friedman, CSCS, CN. “There are a bunch of ways you can do that, including moving from free weight to machine, or machine to cable.”

The 6 Most Brutal CrossFit WODs

A CrossFit staple, the Filthy 50 is a brutal series of taxing exercises that’s likely to seem endless if you’ve never done it before. The circuit includes 50 reps of 10 different exercises, all done as quickly as possible. Do 50 box jumps with a 24-inch box, 50 jumping pullups, 50 kettlebell swings, 50 walking lunge steps, 50 knees to elbows, 50 reps of push press with 45 pounds, 50 back extensions, 50 wallballs using a 20-pound ball, 50 burpees (dropping all the way to the floor), 50 double-unders.

Fit in 15: Fat-Burning Tabata Circuit

And Tabata training—eight, 20-second segments of work followed by 10 seconds of rest—definitely qualifies as serious. This minimalist routine can be used whenever you are short on time or equipment (or both), or when you’re simply looking for a bodyweight-based shock to the system. And we promise—if you pour max intensity into each work segment, you will enjoy plenty of next-day soreness.

6 Quick Ways to Burn 100 Calories

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

12 Ways to Build Muscle Faster

Follow these key training tips to accelerate your muscle gains.

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

Sculpt Broad Shoulders With Just Your Body Weight

With body-weight training, increasing the difficulty of an exercise can be as simple as adjusting the angle. Raise your feet on a pike pushup and you instantly feel a greater challenge. You can also have more fun; moves like the crab walk may look silly, but they’ll work your shoulders just as well as presses, and you’ll have fun doing them.

7 Eating Strategies for Mass

You know the deal. You either add both muscle and fat easily, or you have trouble adding either. If you’re one of those lucky guys who adds muscle mass without fat, well, give thanks to your mom and dad. Interestingly, if you’re trying to add quality mass — whether you have trouble adding muscle or you also add too much fat — the rules are pretty much the same. The biggest difference is how much you should rely on one strategy or another. This piece gives you the top seven tips you should adhere to, no matter which category you fall into. I’ve adapted them to each situation, so you’ll get the best results by following these guidelines: If you’re a hardgainer, follow the “Bigger Is Better” tips. If you tend to add bodyfat while you beef up, then follow our “Balance Is Better” tips. If you’re not willing to count calories, follow the “Make it Easy” tip. 1) Consume More Quality Carbs Every Day Heresy? Our top tip suggests you should consume more carbs? Well, yes.

12 Healthy Foods and Drinks That Can Make You Fat

While they’re packed with antioxidants, protein, and healthy fat, these nutrition powerhouses can pile on serious calories if you’re not careful.

Save Your Joints

Intense training can cause significant strain on ligaments and tendons, leading to inflammation and degeneration. Manage pain and stay in the gym with our doctor’s advice.

10 Ways to Build Muscle Faster

Seeing new and faster gains doesn’t always require getting on a drastically different workout plan or following an ultra-scientific diet. Small changes can add up to major results. Start making the following tweaks and build muscle faster.

The Ultimate 4-Week Spring Break Workout

Spring Break is approaching fast -- time to peel off the scarves, jackets, thermals, and boots and get ready for the warmer weather. You better step up your game if you have a trip planned to a tropical destination because when the shirts start coming off, you'll want to look your best.

Creatively Designed Bags for Fitness, Sport and Workout – Fitmark Bags

"I've owned a lot of bags as a technology manager, martial arts instructor, and fitness freak over the years. I just received my very first Fitmark bag and can already say that I am in love with this thing!"

10 Essentials for Every Great Workout Routine

Is your training program missing one of these important elements? Make sure you're getting a well-rounded routine.

Supersize Your Growth

Days in a weekend. Air Jordans. Nikki and Brie Bella. Yes, it’s true… great things come in twos. The theory doesn’t just apply to pricey shoes and hot twin wrestling divas, however. The idea of pairing also rates highly in the realm of bodybuilding if your goal is maximizing your muscle mass. Called supersets, this admittedly simple concept calls for doing two exercises back-to-back with no rest in between. There are two different approaches: 1. One muscle group. You combine two exercises for the same muscle group, such as a press and flye for chest, or a bent-over row with a pulldown for back. This punishes the muscle by pushing it further than one exercise by itself can, recruiting the muscle fibers in a slightly different way on the second move to allow for more overall reps. 2. Opposing muscle groups. You pair two exercises for opposing muscle groups, like chest and back, quadriceps and hamstrings or triceps and biceps. This method concentrates blood in the region being worked, elevating the muscle-growth-inducing pump and taking advantage of the synergistic relationship of the two bodyparts (as one relaxes and elongates, the other is flexing and shortening, and vice versa).

8 Things You Should Do During Every Workout

Unless you’re forced to walk 50 miles on broken glass to get to your gym, the saying “the hardest part of going to the gym is getting to the gym” doesn’t really hold true. In fact, we think the toughest part about the gym is making the most of your time spent there. That being said, here are eight things you should do during every workout for maximum results.

60 Days to Fit: The Workout Plan

This plan is that better way and was formulated by one of the most respected individuals in the fitness industry, James Grage, co-founder and executive vice president of BPI Sports in Hollywood, FL. Grage isn’t just a successful businessman, he’s also a gym rat in the trenches who’s been pounding the iron for decades with a shredded physique to show for it.

The Ultimate Mud-Run Training Plan

A host of the world’s top athletes compete in obstacle course racing (OCR), outdoor competitions designed to test mental and physical fortitude. Guys who aren’t running through hilly terrain for sport do mud runs for their own reasons, like boosting fitness or putting some adrenaline behind their weight-loss efforts. Whether you’re prepping for your first mud run or you're a seasoned OCR vet, this workout plan will help you develop the necessary strength and conditioning to improve your time. “OCR is a test of your raw talent as an athlete,” says Hunter McIntyre, a top-ranked Spartan Race competitor. “I try to find circuits that are going to break down my entire body because that's what happens during courses.” Follow this intense training guide to breeze through your mud run and be ready for more at the finish line.

How To: Build Muscles of the Calf

You’ll perform one calf exercise—either the standing calf raise or seated calf raise—in each of your leg workouts. Choose a load that allows you to do at least 10 reps, then perform as many sets as it takes to do 30 total reps. Rest 45 seconds between sets. Each week, try to add at least five reps to your total. When you can do 50 total reps in five sets or fewer, increase the weight by 20–30 pounds and start at 30 reps again. For variety, feel free to occasionally mix in single-leg versions of standing and seated calf raises. Rest 30 seconds between sets in this case.

Fighter Diet News

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

Deload to Reload for Long-Term Muscle Gains

Bodybuilding-style workouts—splitting up your training into chest, back, leg days, and so on—generally feature less frequency of training the same muscles and less weight. This kind of training doesn’t require as much deloading, because less work (per muscle group) and load (less overall weight) doesn’t result in as much stress on your joints. The harder you hit it, the more you need to quit it. (At least for a week.)

4 Ways to Beat Bloating

Crippled by stomach pains and cramps? Here's what is causing it, and how to stop it.

7 Best Bodybuilding Foods

The greatest performance diets may seem complicated and fancy, but they are all built on a foundation of basic principles and simple foods. Eat the right ones, and your body will respond accordingly. If your current regimen doesn't include the following body-builders, beeline to the grocery store and stock up on them, stat. Bonus: They're also all pretty delicious. 1. EGG WHITES Show us a bodybuilder without egg whites in his diet, and we'll show you someone who's missing out on the best protein money can buy. Paired with oatmeal, an egg-white omelet can turn your breakfast into a power meal to fuel the rest of your day. Buy It: When purchasing eggs, do the basics: Always check the date and open the carton to check for cracks. Also, be sure the eggs are refrigerated in the store and when you get home with them. Although eggs stored out of the refrigerator won't necessarily cause illness, they do lose a grade per day when not refrigerated. Prepare It: Although many gadgets promise an easy way to separate the yolk from the white, the quickest, easiest method is to simply use your own clean hands.

15 Sex Tips from the Bedrooms of Real Women

“Everyone talks about shower sex, but on nights when it’s cold out or on a lazy Sunday draw a bath and get in together. Since you’re both in the water you don’t have to worry about the water flying in your face or one you getting cold. Adding bubbles is a nice tough, too. Since some of your bodies are hidden it helps with loosening inhibitions.” —Julie, 29

10 Steps to an 8 Pack

There’s a difference between “in shape” and “ripped.” If you’re just looking to get in shape, you can skip this story. But if you want true bodybuilder on.

5 At-Home Cardio Workouts for Fat Loss

With temperatures dropping and schedules packing, you may find yourself frequenting the gym less this winter. On gym-less days, get your heart rate up at home, a task that requires nothing more than your body weight and a couple of fitness tools . Designed by Anthony Feliz, NESTA CPT, MMACA, PES, and Fitness Director at UFC Gym in New York, these full-body conditioning workouts will leave you sweating in just a few minutes.

10 Strength-Building Strategies That Will Never Die

Strength is the foundation of nearly all physique and performance goals. When you're strong, you more easily gain muscle size, lose fat, run faster, hit harder, play longer, and move more living room furniture for your wife. We've rounded up 10 no-questions-asked tips to help you make everything in your life feel just a little bit lighter.

The Lean-Body Yam Pancake Recipe

Fueling a body to build muscle and remain lean at the same time requires a smart balance between protein and carbohydrates. Protein will help muscle rebuild and recover , while the right amount of carbohydrates will boost energy levels without adding on the fat. These yam pancakes hit the spot, and your nutritional macros.

Go Wide for Super-sized Shoulders

Being that the deltoid is a three-headed muscle, it is important to work each of these heads equally in order to bring about proportional and complete development. It should be noted that the rear (posterior) head gets plenty of stimulation from the rowing movements that are performed on back day, and that the front (anterior) head is hit hard any time you rep out on a press or flye for chest. All of the extra work that these two deltoid heads receive can often lead to the side (lateral) head falling behind.

The Unstoppable Force of Change - Born Fitness

“From the whole time it happened, the moment I found her, to the hospital, to now, Lindy’s never freaked out, never panicked. She was always good. She’s been kind and pleasant and positive and hopeful as you could ever want someone to be. She has bad days and bad times like anyone, but every day she works really hard, she’s good to whoever’s helping her, she’s nice to all her doctors and therapists and nurses. She does what they say and tries to do anything she can. She tries to help other people who have her injury. She tries to make the absolute best of it which for me and everybody else around her makes it doable.”

The Too Busy Fitness Plan: How to Create a 30-Minute Workout - Born Fitness

If your progress has stalled and you need a way to ignite your workout, I have one word for you: Density. This principle focuses less on how much weight you use, and designing a simple plan that allows you to do more work in less time, and with minimal equipment.

Former IFBB judge and founder of Protein Bites, Andrew Coulson

Former IFBB judge and founder of Protein Bites, Andrew Coulson

Whisk Salad Dressing Like A Chef

Too many times I’ve ordered a salad at a restaurant and received a plate of iceberg lettuce topped with gloppy, super-salty dressing. I didn’t realize just how subpar this typical first course was until I took a trip to Paris, where the dressing was always light, perfectly drizzled, and never overpowered the greens. At one Parisian restaurant, my mother and I tried to ask a rail-like French restaurateur what was in her dressing. She looked at us like we had scratched the surface of the forbidden and raised a skinny finger to her lips. “It’s a secret, Madame.” Being a crafty journalist, I was determined to find out what makes these simple French salads so freaking delicious. So when I returned to New York, I emailed Chez Jean , a Michelin-starred restaurant in the 9th arrondissement. Their chef de cuisine, Attilio Marrazzo, was more than happy to share his rules and his recipe. Rule #1: Always respect the proportions. Making vinaigrette is a balancing act. You need to add just enough acidity to cut through the fat. Keep the oil and vinegar to a 3 to 1 ratio, respectively. Rule #2: Use high quality ingredients.

Whey Better: Protein-Enhanced Meals

Whey protein powder's unwavering popularity stems from the raft of research showing that it has what it takes to help you build muscle fast. Its anabolic powers derive from its abundance of BCAAs, which are effective at stimulating muscle growth and can even bolster the immune system. So when something is so useful, why limit it to shakes? You shouldn't. These recipes for both sweet and savory dishes will make whey work even harder—and better—for you.

Adding Muscle At Any Age: Defying Genetics and Designing A Muscle Building Workout - Born Fitness

Thanks for the shout-out Adam! I really appreciate it. And for the avoidance of doubt, while I had to work incredibly hard to achieve both the fat loss and the gains in lean mass, I absolutely could not have got there without your guidance and support. I had been trying for YEARS to either lean-out or gain appreciable mass, all to no avail — largely because I despite all my years of training and amassed knowledge, I could not pull all the variables together in the way needed to see results. Moreover, I would not stick to a phase or program long enough for it to work it’s magic. With your programming, patience and, most importantly, BELIEF, I finally achieved the results I was looking for. We still have a long way to go together, my friend… thanks for everything.

The Rock Will Be The Perfect Host For The 2016 Oscars And Here's Why

Here’s Why The Rock Needs To Save The Oscars By Hosting It In 2016

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.

7 Best Post-Workout Dinner Ideas

The workday is finally over and you have just finished 45 minutes of sweat-drenching, stress-busting exercise. Now your stomach is rumbling and the burning question is, “What’s for dinner?” Ideally, a post-workout meal is a mix of muscle-building protein and energy re-fueling carbohydrates, but your late-day meal should have slightly less carbohydrates than one you would eat after a morning or noon workout routine . The reason: We are less active at night, and while we need enough carbs to replenish our glycogen stores, we don’t need extra energy when we go to sleep. Try these seven quick and easy meal ideas to get the perfect balance of protein and carbohydrates and boost your exercise recovery. Pre- and Post Workout Nutrition Guidelines>>> Get Healthy Food & Snacks at GNC Live Well >>>

The Ultimate Rope Climb Workout

The classic manila climbing rope is an all-purpose tool capable of building overall strength and endurance in minimal time. While rope climbs are popular in CrossFit and adventure racing, their use stems from the necessary task of climbing a wall during battle. No strangers to the body-hardening benefits of rope climbs, the U.S. Special Operations Forces fast-rope out of helicopters and climb over obstacles  while wearing at least 50 pounds of gear.

Fit Food: The Benefits of Kale

You’ve likely heard a lot about this nutrient-rich vegetable lately, and trust us—it lives up to the hype. Here’s how to get more of it into your diet.


The reason is that persistent stress leads to cortisol secretion and cortisol’s primary function is to increase blood sugar (bringing with it an insulin spike) so you have enough energy to get through a stressful situation. When this becomes chronic it produces inflammation and dysregularion of the hypothalamic pituitary axis, which means the body’s not working right any more. Everything is out of whack in the body and fat loss simply won’t happen.

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.

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74 Should You Hit the Gym Hungry?
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77 Spring Break Fitspiration to Stave Off the Winter Blues (PHOTOS)
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