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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.

Trap Training for a No-Nonsense Physique

Garner more respect and get more growth with one potent trap move.

SPTS with Joe DeFranco: The Evolution of Prowler Training / Elite FTS

Joe begins his presentation by sharing how Dave Tate and Jim Wendler presented him with the prowler years ago. He remembers Jim's intricate directions for use, "add weight and push." Admittedly, Joe's implementation of the new elitefts product had many, MANY clients of his puking, laying flat on the ground, out of breath-- and exuding every other symptom imaginable induced by the prowler flu.

SPTS with Joe Kenn: Variability of Movements / Elite FTS

This news post is part of a weekend series of live updates from the elitefts Sports Performance Training Summit. The elitefts staff will share all things educational and entertainment from the sold-out conference. You may not have been able to make it, but we're going to do our best to make you feel like you're right here with us.

SPTS with Mike Robertson: Improve Power and Explosiveness / Elite FTS

This news post is part of a weekend series of live updates from the elitefts Sports Performance Training Summit. The elitefts staff will share all things educational and entertainment from the sold-out conference. You may not have been able to make it, but we're going to do our best to make you feel like you're right here with us.

SPTS with Buddy Morris: 3 Quotes to Live By / Elite FTS

This news post is part of a weekend series of live updates from the elitefts Sports Performance Training Summit. The elitefts staff will share all things educational and entertainment from the sold-out conference. You may not have been able to make it, but we're going to do our best to make you feel like you're right here with us.

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LA FitExpo 2015 | Shawn Ray interviews Jerry Ward

02/08/2015 LA - Muscular Development's Shawn Ray interviews Jerry Ward at the 2015 LA FitExpo. More LA FitExpo coverage here:

Sagittarius Horoscope for Saturday, February 28, 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.

Six Moves for a Shredded Six-Pack

Ah the six-pack. The goal of most every fitness enthusiast. A tight, lean, shredded stomach not only looks great, but also feels great and builds more confidence. Whether you're hitting the beach or hangin' by the pool, a chiseled midsection is something we all strive to strut. Unfortunately, not everyone is willing to put in the time and effort to build this work of art. For those that do however, the rewards are well worth the struggle.

Family Guy: The Quest for Stuff

As you progress it gets worse, and worse. They now try to jam pack "events" into the game which can be difficult for new players as it often requires characters from past events, or from the districts you open at a higher level. They also have special "event currency" which is only available during that time, and disappears at the end. This eventually renders the game currency completely useless once you've unlocked all the districts. Don't be surprised to be sitting on a million coins or more with nothing to use them on because everything costs either event currency, or clams. Also, don't expect help from tech support. Every event brings new bugs. Complaining about the bugs results in either a boilerplate answer, or no response. TL;dr it's fun at first, but not worth it in the end.

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.

Best Pre-Workout Foods

Bananas “They’re nature’s PowerBar,” boasts Dr. Louise Burke, head of Sports Nutrition at the Australian Institute of Sport and coauthor of The Complete Guide to Food for Sports Performance: Peak Nutrition for Your Sport . Bananas are loaded with digestible carbohydrates (read: fuel) and are packed with potassium, which aids in maintaining nerve and muscle function. The body doesn’t store potassium for very long, so a medium banana before a workout will help keep nutrient levels high. Villacorta especially recommends bananas for morning exercisers: “Get up and eat a medium banana with 1/2 cup of Greek yogurt. Wait about 30 minutes and then hit the gym. Your body will need the carbohydrates and protein.”

Shock Your Shoulders for More Muscle Growth

Every now and then a muscle group needs a jolt of something intense – a workout you’ve never done before that will spark new muscle growth and strength. Below is just such a workout for the shoulders. The routine gets going with a brief but brutal rest-pause scheme for overhead dumbbell presses , then finishes off all three delt heads with a shrug, a flye and a face pull for high reps. Before getting into the workout, make sure your shoulders are warmed up with some light lateral raises and overhead presses. Then, have it at.

3 Tips for Training in the Cold

You're coming in cold from off the streets or you just got out of work, don't just get under the bar and start lifting. The warm-up should be thorough and comprehensive, but when the warm-up is done, slowly ramp up your working sets. This means taking smaller jumps and performing low reps at each weight to get to your main working sets.

Massive Pecs with One Move

Pat Casey, the first man to bench press 600 pounds, had weighted dips at the core of his program. As a bonus, heavy dips can also help performance on the overhead press. On a personal note, dips helped me win the overhead press with ease at the 2005 Atlantis Strongest Man in America Contest. Virtually every great presser has trained with dips at some point.

Joint Custody

The action of the triceps is to extend (straighten) the elbow. Compound movements such as bench presses (barbell or dumbbell), shoulder presses and dips all target the triceps. Isolation exercises such as rope or straight-bar pressdowns, triceps kickbacks and overhead triceps presses (with dumbbells/barbell/EZ-bar) also target the triceps. While isolation and compound exercises are fairly common knowledge among experienced lifters, it’s often forgotten that the triceps also statically contract in exercises such as pullovers, straight-arm lat pulldowns and bent-over lateral raises/reverse flyes. This can sometimes lead to trouble — you might think you’re giving the muscles a rest day after your triceps workout the day before, but if you’re incorporating pullovers or straight-arm lat pulldowns as part of your back workout, you’re not really resting the triceps at all. This could result in overtraining and injuries to the triceps and/or the triceps tendon.

Increase the Peak

Grab a pair of dumbbells and hold them at your sides with your palms facing inward toward your thighs. Curl the dumbbells together, but keep your palms facing inward throughout the set, as if using a hammer. Make sure to keep your elbows locked in place, not allowing them to rise up or outward while you curl. At the peak contraction point squeeze extra hard before slowly lowering the dumbbells back to arms length.

8 Barbell Moves to Burn Fat and Build Muscle

In a workplace where the typical nine-to-five has become a night spent at the office, we understand that time, especially in the gym, is of the essence. To accommodate for limited gym time, try one of the best techniques to jack up your heart rate and harden your body: the complex. A complex is a series of lifts combined in a nonstop, continuous movement using the same piece of equipment.

10 Ways to Look Better Instantly

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

3 Ways to Get More Out of Your Blender

It's the era of the personal blender, which is especially great if you don't have space for another monstrous countertop appliance. Even better news: Vitamix just released a scaled-down version of its coveted do-it-all blender, and it's worth checking out. The Vitamix S30 comes with a 20-ounce container that doubles as a travel cup for convenient shakes on-the-go. It also comes with a 40-ounce container, making it easy to whip up healthy meals beyond your daily smoothie. From small batches of soup or sauce to frozen desserts, the possibilities are endless. Check out these three recipes to take your blender game to the next level.

10 Ways to Avoid Looking Like a Newbie

But no one wants to keep looking like a newbie. The truth is you could be making mistakes that not only slow your gains, but also leave you looking like a kid on his first day in high school. Never fear: keep reading for the ten best ways to avoid looking like a newbie and improving your gym experience.

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5 Ways to Beat Workout Soreness

Lifting weights damages muscle tissue—but that’s OK, because muscle damage as a result of resistance training contributes to hypertrophy (increase in muscle size) if the training is done properly. When muscle tissue is damaged, you may feel soreness within the next couple of days. While there are many theories as to why delayed onset muscle soreness (DOMS) occurs, most research suggests that it's a result of pain receptors being sensitized by the inflammatory response to muscle tissue damage. Luckily, there are ways to quickly recover from DOMS and get right back into getting strong. Use these strategies immediately after your workout to speed up healing so you build muscle faster.

6 Tricks to Improve Your Posture

When I think of bad posture I always think of people who sit at a desk all day long. Desk work is very demanding on your shoulders and your posture. Think about it. After working eight hours on a computer screen, your shoulders are rounded forward and your neck is protruding forward. Aside from having a desk job, you can get bad posture from working out incorrectly . Overdoing chest movements and not incorporating enough rear delt and back movements can increase poor posture. Poor posture is our bodies way of adapting to the situations we subject it too.

Be a Chef Not a Cook

An understanding of cause and effect is a major component of identifying weaknesses. For example, if you’re coaching someone who is consistently dumping snatches out front you need to be able to figure out why. A cook, without the knowledge of cause and effect, may tell the athlete to pull the bar back more. While the chef may see that the athletes’ first pull is not being performed correctly, which in turn is letting the bar drift out away from his body and is ultimately leading to missed lifts.

12 Best Tools to Recover From Any Workout

After we lift weights or do an endurance workout, our bodies need to repair torn muscle tissue. Our bodies also need to recover strength levels, eliminate inflammation and reduce the effects of delayed onset muscle soreness. Ice, heat, compression, electrical stimulation and foam rolling have been shown to be beneficial for improving markers of muscle damage, so we created a list of things that incorporate one or more of these elements. Choose your recovery mode with these 12 unique tools for returning to action fast.


MIKE O'HEARN - Nice body but what can you do with it - part 8 - Power Lifting

7 Must-Dos for Muscle Growth

Stay true to these growth guidelines and your muscle manufacturing will multiply.

Healthy Snack Alternates for Every Craving Type

Even if you've followed a strict fitness and diet program for weeks, everyone gets hit with sudden food cravings. Whether you're a victim of late-night salt urges or post-workout sugar pangs, you don't have to destroy your progress by giving in. We offer you healthier alternatives to some of your favorite guilty snacks. Remember, moderation is key, but when you need to satisfy your hunger, don't start shoveling your face with potato chips and cake—try one of these instead.

4 Benefits of Sleeping Naked

People who sleep in the buff have happier love lives, according to a survey of 1,000 British adults by a bed sheet company this year. This is not totally surprising, but 57 percent of nude sleepers were happy with their relationship, compared with 48 percent of pajama wearers. It’s not that taking each other’s clothes off isn’t sexy or fun, it’s just that being naked kind of takes the middleman out of the equation. Pardon the expression, unless there truly is a middleman in your bed—in which case, carry on.

Three 'Empty-Stomach' Workouts to Aggressively Start Your Morning

You already know the key to melting off fat is being active as much as possible, and these workouts (exclusively pulled from The Shred) produce short bursts of moderate to intense work that will help speed up the fat-burning process. It’s true, 21 days is not a lot of time, but it’s doable with some extra effort. The Morning Grinder sessions from the app and book are brief, effective ways to jumpstart your metabolism each day. Here are three sample workouts; switch and swap them, but do one every morning in a fasted state—i.e., before breakfast. Is it a pain to have

Fighter Diet News

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

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.”

Fat Loss Mistakes (and How to Lose Weight For Good) - Born Fitness

Weight training is designed to provide faster results with less time in the gym. Not only do you have to work out fewer times per week (you’d be shocked what you can do in just 3-4 workouts per week) you’ll also have shorter sessions. That’s because intensity is much more important than duration for eliminating fat. So you can spend a fraction of the time in the gym and still kiss your tummy good-bye. In fact, research has shown that 8 to 12 minutes of intense intervals can burn as many calories as 25 to 30 minutes of constant moderate exertion exercise. Does that mean you only need to exercise for 8 to 12 minutes to see your abs? Unfortunately, no. But don’t be surprised when you spend less time on the cardio machines, pick up a few dumbbells, have less time in the gym and suddenly don’t even recognize your own body.

Turn a Foam Roller Into More Than Just a Recovery Tool

If you’re not using a foam roller, you may be missing out on one of the easiest ways to reduce muscle pain and increase range of motion. Self-myofascial release (SMR)—exercises that break up muscle adhesions (knots)—should be considered a must for any hard-training guy. And all it takes is a few minutes before or after your workout. But a dense foam roller is much more versatile than you’d think, and can help you train in brand new ways. Try these three unique moves and you’ll never look at a foam roller the same way again.

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How to build great delts with this simple, incredibly frickin' painful workout: …

How to: Stiff-Legged Deadlift

Unlike the romanian deadlift, during which the bar stays very close to you, let the bar drift away from your body on the descent. In addition, allow your low back to round slightly to place more emphasis on the low back and hamstrings, and less on the glutes.

Born Fitness Coaching With Consultation - Born Fitness

Should I count calories? That's usually the first question we receive in online coaching. Our answer: we'll let you choose. Our fat loss plans are designed to create still of eating that helps you worry less about if you're following a plan that will actually shed fat from your body. The one thing you won't see? Serve calorie starving diets. At Born Fitness we make sure all of our clients eat because food is an enjoyable part of life. All plans begins with personalized shopping lists and meal plans that cater to your personal preferences. From there we determine if it's best for you to count calories or just continue to receive meal plans that allow you to plug and play with foods you'll enjoy.

4-Week Fat Loss Lies - Born Fitness

The main photo is the cover of a book I wrote. It’s one of my favorite books I’ve written and it’s packed with great, accurate information with one exception: the 4-week promise stamped on the front of the book. It’s something I argued against. I understand and respect my publishers decision (books must be sold!) but I didn’t like the misleading mindset that plagues most fat loss plans. In fact, in the actual text you won’t see such bold claims and there’s a good reason.

No Equipment Home Workouts: Fat Loss Edition - Born Fitness

Not every workout needs to occur at a gym, take 60 minutes, or even require any equipment. When I’m on the road, whether for business or pleasure, finding a fitness facility isn’t top priority. Or if I’m at home and tied to my desk, I’m not going to stress about getting dressed and ready to train. But none of those are reasons why I can’t still find a time to sneak in a quick workout. And for someone who is on the road nearly every week, this is a necessity and a realistic approach to prioritizing health.

4 Ways to Stay Fit in Your 30s

We all will endure the process of getting older. As we age, we lose muscle mass and bone density due to declining levels of key hormones and the outright cruelty of Father Time. But you don’t have to end up losing muscle and moving like an old man. The key to aging like one of the Expendables is to take care of your body now. You will not be able to recover as fast as you once did in your twenties but that does not mean you can’t feel and look awesome.

10 healthy-sounding foods with more sugar than candy (11 photos)

10 healthy-sounding foods with more sugar than candy (11 photos)

The 30 Best Leg Exercises of All Time

In sports, the gym, and daily life, a strong lower body is crucial to performance. For the sake of your physique and training results, here are 30 strength-building  lower body exercises  to ensure you never skip leg day. 

9 Ways to Max Out Your Treadmill Workout

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

7 Ways to Burn Fat Without Touching a Weight

If you’re reading this, we’ll assume you’re already doing the basic things you need to in order to lose fat. Hopefully, these include lifting weights, doing cardio , eating healthy, and—most importantly—keeping your calories in a deficit. But there are a few more things you can do to accelerate fat loss even further, and they don’t involve any heavy lifting—literally or figuratively. Behold: seven ways to burn fat without touching a weight.

M&F Iron Maiden: Nicole Michel

Our February Iron Maiden is a trainer and model—and she's sure to heat up your winter

VIDEO: The Full-Body Reconstruction Workout

Whether you unintentially let yourself go, or if life's everyday demands pulled you from your regular routine in the gym, it's time to get that body back. The full-body reconstruction workout is a solution for either the guy starting a new routine, or making a comeback. It's the perfect balance of complex, multi-joint exercises and lower-impact moves to stimulate muscle growth throughout the entire body.

Dwayne Johnson on Twitter

“ @TheRock : Thanks for makin' this. Be consistent about the hard work - everything else will come. ”

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FD The Men's Guide (Athlete)

My wife has purchased many of your Fighter Diet ebooks and she loves them!!! She recently did her first physique competition and she helped me by using your Men's Guide to FD eBook. Thanks for help!!   Think Fighter Diet is all about girl power? Well you thought wrong. It’s true Pauline knows a thing or two about women's health and fitness, but her FD concept can be applied to any "body" male or female. To bring a little focus back on the Y chromosome, she's created the Men's Guide to Fighter Diet. An excellent ebook, the Men’s Guide is a Fighter Diet Concept book, workout plan and meal plan all wrapped into one. One section could also be considered the nutshell version of Cardio for Leanness. In fact, for that reason, you could think of the Men’s Guide as the male version (though

Six Substitutions That Will Clean Up Your Grocery List

■ Try to source meat that’s organic and grass-fed or pasture-raised, and stick with whole lean cuts like top sirloin or flank steak (bison is lean all-around), organic chicken, and pork tenderloin instead of ham. And avoid deli-sliced meats, which are often formed from pieces and bound together with additives, and can contain sodium nitrate and nitrite for color and preservation.

Dwayne Johnson on Twitter

When you tweet with a location, Twitter stores that location. You can switch location on/off before each Tweet and always have the option to delete your location history. Learn more

Natural Fixes for 6 Nagging Health Problems

If you’re like us, you’re more than skeptical about the “proven home remedies” that populate the Web. (For the record: No, there aren’t any magical first-aid properties in flour or burn-healing powers in your tube of Crest.) But, as we were surprised to learn, there are lots of everyday foodstuffs —Lentils! Olive oil!—medically proven to help you bounce back from pesky, minor ailments, from feelings of discomfort to post-workout back pain. Along with their uses and benefits, here are a few of them.

Men's Fitness

This should be illegal. I paid for subscription to a magazine that I could read it. Not have pop up ads the entire time! You can't get through one article without a pop-up ad it's absolutely ridiculous. What's the purpose of paying for such articles when I can just wait a month or less and find it online anyway and the old papa bad just the same. Or, go to my computer and use a pop-up ad blocker. I am utterly ashamed for whoever allowed this collaboration up on the beds and a magazine. I will never download or pay for another magazine subscription after this terrible experience. It makes it virtually unreadable and therefore I have lost my money. Shame on you!!!

Kiss Your Old Bench-Press Max Goodbye! -

If you're still using last year's weight on chest day, you're in dire need of some new methods to pack on size and strength. Here are 4 worth working into your bench-press game.

Finish Strong

When you first arrive at the gym, your energy tends to be high. You’ve sidestepped the excuses, made the schlep, and the gleaming machines and weights are all laid out nicely before you ready to be put into action. After a few warm-ups, you’re diving into your working sets. Blood is streaming into your targeted bodyparts, perspiration is beading, the iPod is thumping … all is right with the world. But as they say, it’s not how you start, it’s how you finish. And that begs a question: When you’re done, are you really done? Or could you do actually power out a few more repetitions? Like a teppanyaki chef with a 5-year-old in the house, you can’t leave anything on the table. For maximum size-and-strength-building results, you want to literally force your muscles to adapt, and to accomplish that you need to constantly push them beyond their capabilities. In other words, you need to reach absolute failure. The following intensity technique/exercise combos are designed to completely annihilate a muscle at the very end of a workout.

51 Spicy Meatballs Recipe with Balsamic Soy Sauce
52 BSN Hyper FX at
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