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NPC Mr. Pittsburgh Highlights 2014

NPC Mr Pittsburgh Highlights 2014

Ronnie Coleman Classic | Lee Thompson and Brian Dobson

Over capacity crowds, celebrities, and ammo - only in Texas! Promoter Brian Dobson and NPC's Lee Thompson give some insight to the energy and level of compet...—Teaching the Athletic Power Position

Elitefts™ Director of Education Mark Watts explains an easy progression to help beginning athletes acquire an appropriate athletic position to perform explos...

Dumbbell Tricep Extensions #PowerBodybuilding

I usually hit these at the very end of the work out just to finish off the triceps. Stay in the range of 12 to 15 reps ... Let's keep pushing each other my W...


Europa SuperShow | Preview with Bob Cicherillo and Dan Solomon

Muscular Development's Bob Cicherillo and Dan Solomon preview the Dallas Europa.

MBTV | Catching up with Matt Evans

Muscular Development's Dave Bourlet catches up with NPC competitor Matt Evans.

IFBB Pro Juan Morel Cheal Meal

IFBB Pro Juan Morel's Cheat Meal Day before the 2014 New York Pro.

DieselSC | Feat. Jim Smith | Extreme Chest Training with Dumbbells

Advanced Muscle Building System The Best Fitness Community Online

Cory Mathews | Shoulder Training

Eight days out from competition, Cory Mathews holds nothing back from this shoulder workout and maintains the same intensity that he has built up training at...

Squats: Fold-Ability and Proportions

Tom Purvis from the Resistance Training Specialist Program (RTS) shares some thoughts and mechanical realities of squatting. For live courses and in-depth ex...

IFBB Pro Aaron Clark Trains Back and Biceps with NPC Competitor David Murad Part 1

IFBB Pro Aaron Clark trains back and light biceps with NPC competitor David Murad. Aaron is 3 weeks out from the NY Pro. Aaron like to generally train pretty...

Dennis Wolf | Last workout before Arnold Classic 2014

Follow Dennis Wolf to the gym for his last workout before the Arnold Classic.

Brandon Curry | Face 2 Face with Peter McGough

Muscular Development's Peter McGough interviews Brandon Curry about his life and times.

In the Trenches | Juan Morel and Victor Martinez train back

Muscular Development's Juan Morel and Victor Martinez train back at the East Coast Mecca, Bev Francis Powerhouse Gym in Syosset, NY.

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Ask DeFranco's Gym - ep #30: How to Develop Amazing Glutes & Legs

Joe D. talks about the positive aesthetic "side effects" of training like an athlete.

Arnold Classic 2015 - Hidetada Yamagishi Delt Workout

IFBB pro bodybuilder Hidetada Yamagishi teams up with the "Trainer of Champions" Charles Glass, for a hardcore Delt workout at the MECCA, Gold's Gym Venice. Since working with Charles Glass & George Farah, Hide has had zero injuries, which is no small feat at 42 years of age after 22 years of training - Charles tells why. Full of energy, due to a change in nutrition, Hide attacks the delt workout while Charles explains why each exercise was chosen, what is targeted & common mistakes.

Shawn Ray Previews the LA Fit Expo 2015

Bodybuilding Legend & Team MD member Shawn Ray previews the 2015 LA Fit Expo - set to take place this weekend (February 7-8) at the LA Convention Center. In this video, Shawn tells which of the Mr. Olympia's will be there, which fitness celebrities, cost, times & good places to eat & stay. Hear all that & where to go for more event information below.

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Top News
Random Thoughts Feb. 3, 2015 - Zach Even-Esh

It means they spend so much time on facebook seeing what everyone else is doing, commenting on stupid shyt, that they don’t know how to learn like they used to from other blogs.

Sagittarius Horoscope for Tuesday, February 3, 2015

Tuesday, February 3, 2015 - Those closest to you are amused and amazed at what comes forth from your mind today. You could be on a roll and believe there's no limit to what you can do while the lively Leo Full Moon brightens your 9th House of Adventure, infusing your imagination with inspirational ideas. However, it's prudent to remember you are as human as everyone else is. Soar to new heights but don't take anything past the point of acceptability. Consider your audience before you open your mouth.

T NATION on Twitter

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Expert Advice on Your Biggest Training Questions

We've recruited bona fide experts in the fields of exercise science and nutrition to help us answer 17 questions that have historically been ripe for speculation, guesswork and hearsay. So now, instead of listening to the advice of your training partner's friend's roommate's sister, you can be the one giving it. But one word of caution: You may find your standing among old wives seriously downgraded. So, what really happens when . . .

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Does anyone need to be doing kipping pull-ups? Fair and balanced article: …

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NPC Texas Ronnie Coleman Classic

Can You Get Too Much Protein? Part I

Can you get too much protein? Good question. With M&F and your gym buddies preaching the minimum of 1 gram per pound of bodyweight and a lot of mainstream media talking about the dangers of that standard, things can get a bit confusing. This two-part series, presented in easy-to-follow Q&A format, should help assuage your fears.

11 Ways to Eat to Make Your Abs Pop

There's a layer of flab over your abs. Yes, you do have abs. It's just time to get your diet in check. Here are 11 nutrition tweaks you need to make starting today.

10 Ways to Lose Muscle

Yes, extra calories can mean extra belly fat, but if you’re lifting consistently and correctly, most of what you’re taking in should be converted to muscle. The truth is your muscles will never grow without a surplus of calories. For a lean guy looking to put on muscle mass, 2,000 calories a day won’t cut it. In fact, this kind of restricted diet is actually the ideal recipe for losing muscle tis- sue and sparing fat, as it causes the body to shift into starvation mode and shed calorie-consuming muscle. It also makes you store fat for emergency energy. And the less protein you eat, the less of a chance you give your muscles to recover after a workout.

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.

Eight Essential Rules for a Clean Bulk

First things first: you can only gain weight during a caloric surplus. But gone are the days of splurging on everything in site for the sake of a bulk . Instead, target a moderate caloric surplus so you’re not adding fat. A good rule-of-thumb for calories is 16 x your bodyweight in pounds. For example, if you weigh 175 pounds, you should consume about 2800 calories (16 x 175) to gain weight.

The 5 Best Deadlift Variations

Choose the deadlift(s) that work best for you and start building full-body strength.

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

6 Sex Performance Problems Fixed at the Gym

Sadly, satisfaction isn’t a guarantee when you have sex in the real world. That means if you’re looking for an encore performance or a recurring role as a sex partner or friend with benefits, you need to earn your spot on the roster. In other words, you need to be on your A game. So if one of these seven sex-related issues has, uh, popped up in the past, try implementing the corresponding remedy so it doesn’t happen in the future.

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.

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.

The One Hour a Week Workout

“There aren’t enough hours in a day.” Certainly sounds like a valid reason for why you're not meeting your fitness goals. You’ve got to be up at 6 AM, whip together breakfast, get out the door by 7, and stay on the grind until the end of business. Perhaps you have a project that keeps you late or other obligations that pull you away from your routine , and dedicating an hour for three to five days a week to gym sessions just isn’t mathematically possible. But it's all about priorities. And if yours include maintaining a functioning body, you just ran out of excuses. Deduct all of the times you refresh your Twitter feed and small talk, and you've got time enough for this workout. All you need is 20 minutes a day, three days a week.

The Truth About Cardio and Muscle

Assuming you’re eating sufficient calories to grow muscle , and performing only a moderate amount of endurance training (i.e., not training for a marathon), you should have no trouble gaining size with a lifting-meets-aerobics program. Aerobics will actually make you a more efficient lifter. A competitive powerlifter with a 475-pound bench press, Nuckols regularly incorporates steady-state training into his program: “It helps you increase your training density, volume, and frequency by aiding in recovery during your workouts and between your workouts. Being able to work harder and recover from more work is the simplest way to make more progress.”

12 Best Moves To Increase Explosiveness

These 12 exercises are divided into two workouts, “A” and “B.” Perform workout “A” on Mondays/Thursdays and workout “B” on Tuesdays/Fridays. Perform exercises 1A, 1B, 1C and then rest 20 seconds. That is one set. Do three total sets. Repeat for 2A, 2B, 2C.

The Best Diet-Friendly Dessert (How to Make Protein Ice Cream) - Born Fitness

Why? For starters I love it. It tastes awesome, it’s healthy , and it’s the perfect way to finish my night. But I also find that this creation satisfies my sweet tooth and doesn’t leave me craving foods that are much worse. In fact, I’ve shared this with every client that struggles with cravings, and they’ve found the same thing. And when you consider that desiring treats is usually the hardest for people when they are adjusting to a healthier diet, this is the perfect way to break up the monotony and help with the transition.

Last Longer in Bed! Sex Experts Tell You How

So maybe you’re not the “ One Minute Man ” Missy Elliot rapped about in 2001, but if you’re still looking for ways to have longer-lasting erections (and longer-lasting sex), you’re not alone. Sex experts agree that it’s one of the most common things men are insecure about—but they’re not always using the right methods. “Of course all men have their own extending technique, from thinking about football or baseball or counting backwards in their heads,” says A.L. Harper, a sex expert and former editor of a UK-based men’s magazine. “However, these distraction techniques can result in making them worse in bed because they aren't paying attention to their partner's pleasure.” If you’re curious to find out the real ways to last longer, we’ve asked three top industry experts to share the advice they give their clients—no Viagra required.

Lift Doctor: Bad Knees, Big Legs

Don't let bad knees stunt your leg development. We've got the prescription for overcoming this hurdle to build bigger legs.

Supplements for Skeptics

Here at M&F we love supplements . To us, few things are more exciting than finding a new compound that offers even slight gains in muscle growth or strength or aids in fat loss . After all, bodybuilding is a matter of small progressions measured in pounds and quarter-inches, so every step that gets you closer to your goals is a good one. But maybe you're one of the supplement haters out there. If you tried creatine and it got you nowhere, or if all that nitric oxide booster did for you was boost some cash from your wallet, don't automatically blame the product. You can't just take supplements willy-nilly. It's critical to know how to take them - how much, what kind, with what and when. So before you give up on all the bodybuilding benefits a solid supplement plan can afford you, follow our tips for success with these three popular supplements. We guarantee you'll see results.

The 5 Best Nighttime Supps

Although some obsessive-compulsive bodybuilders wake up in the middle of the night to eat and prevent this from occurring, a less extreme method is knowing what to take right before going to bed. Sleep on these five supplements—they will not only prevent muscle breakdown but also boost muscle growth while you slumber.

101 Ways to Burn Belly Fat Fast

The average man's body houses 43.2 pounds of fat. And at any one moment, that number is either increasing or decreasing—it's never stagnant. Spend more of each day burning fat than you do storing it, and over time, you'll bury your belly forever. Sound simple? It is. You see, there's no single secret formula for losing fat. In fact, find 100 successful losers and they'll give you 100 different ways to win the battle of the bulge. But we did them one better. On the following pages, you'll find 101 tips designed to help you lose your love handles, bust your gut, and define your abs . Simply incorporate three or four into your life every day, and you'll finish off your fat easier and faster than you ever imagined possible.

Weider Workout Principle: Muscle Confusion

For lack of a better phrase, it "keeps your body guessing." When you do the same exercises with the same sets and reps month after month, year after year, the muscles adapt to the predictable stimulus and cease to grow bigger or stronger. By changing training variables, your body is challenged to keep up with the demands placed upon it, and has no choice but to change.

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.

The Best Hip Flexor Stretches to Break Your Squat PR

Military Buildup: One-Spot Workout

Perform the exercises as a circuit, resting 60 seconds between moves. Complete as many reps as you can in 30 seconds and aim to crank out more reps each time you repeat the workout. Rest if you have to, but make sure the respite is as brief as possible. Perform 5–8 circuits. For the push-ups, change your hand position each round.

Shark Attack Survivor Staying Super Fit

I’m what’s known as a Navy clearance diver. The closest U.S. comparison would be a SEAL. A small team of us was conducting an anti-terrorism trial at a Navy base in Sydney Harbour quite close to the Opera House and Harbour Bridge. I was swimming on the surface pretending to be an enemy attack swimmer when a 9-foot bull shark came out of nowhere and grabbed me by the back of my right thigh, also grasping my right hand in it’s jaws, pinning my arm to my side. I tried to fight it off, pushing it’s nose and punching it but it was useless and the shark took me underwater and started thrashing me around like a dog would a small toy. The pain was horrendous and I had no illusions that I was going to die right then and there.

7 Superfoods to Boost Immunity

Flu season is coming at us fast. Don’t lie, whenever someone sneezes close enough to you that you feel a breeze, you wince and wonder how long it will be until you catch the bug. But we’re here to help. “Immune system soldiers need good, consistent nourishment,” says Jennifer McDaniel, R.D.N., a food and nutrition expert. Here are seven essential foods that you should fill your plate with during cooler-weather months to help your immune system work at its optimum level.

Start Here - Zach Even-Esh

Zach's inspiration in training comes from the Golden Era of Bodybuilding & Days of Old School Strength. His mission is to help You kick ass & take names in Life AND Lifting without the hype, fancy fads or gimmicks. Zach's Commitment To Your Success Is Unmatched. He Knows What It's Like To Go From A Weakling To An Unstoppable BEAST In Charge Of His Life, Business & Destiny. Zach Made It Happen Through The Iron and Now it's Your Turn!

30-Minute Big Back Workout

Add more width and thickness to your entire back with this 30-minute session.

How the Standing Desk Can Improve Your Health

The research, published by the journal PLOS ONE last February, calculated that treadmill desks cause a dip in performance that lasts up to six months. In the case of exercise-ball chairs, there’s evidence suggesting you may want to avoid them, too. A 2009 U.K. study showed that sitting on an exercise ball promoted an unhealthy slumping posture, and a study by Dutch researchers that same year found that it led to the compression of your vertebrae, or spinal shrinkage.

Six Steps to a Successful New Routine

First thing’s first. You have to figure out what your goal is. And just in case you forgot why you started training in the first place, it’s probably to accomplish one of three things -- getting stronger, getting bigger, or getting leaner. Are all these goals independent of each other? No. But it’s a good idea to put the majority of your efforts into one at a time.  The Shred  will be all about rapid-fat loss, so get yourself mentally prepared for hyperfocused workouts.

5 Minutes & 7 Simple Workouts to a STRONGER Mind, Body & LIFE - Zach Even-Esh

Building strength in 5 minutes! 6 days a week. That’s me to a T. As life got busier between my family and my job–I still maintained my strength training. For a strong body makes a strong mind. When you have as little as 5 minutes to build that brute strength–you pour everything into it because there ain’t no time to bullshit around.

Go on the Attack for a Thick, Wide Back

We combine two highly effective lifting techniques for a quick back workout that delivers big-time results.

There's a New Way to Find Out What's in Your Protein

“This will be a total game changer,” says BPI Sports co-founder James Grage. “You as a consumer will no longer have to guess whether you’re getting a quality protein product or one that’s been spiked with subpar ingredients This will effect the entire sports nutrition industry. With BPI getting the ChromaDex seal, it will force other companies to do the same. If they want to say that their product is just as good as ours, they’ll have to put their money where their mouth is and get it tested. In the end, this is great for everyone. It means that all the big companies are going to put out better products. You, the consumer, deserve that and should demand that.”

The Tim Ferriss Show

I like Tim, but felt that episode 1 was a bit scattered and haphazard in its flow. Tim needs to plan out the interviews a bit better. He did this in episode 2, to his credit. I felt that vulgarity was being used simply as a crutch and did not add anything tangible to the show. I noted that Tim was dropping f-bombs while Kevin stole the show and remained eloquent throughout episode #1. I will keep listening, but only if Tim puts a little more focused attention on these Podcasts.

Terry Hollands 2007 Britain's strongest man tshirt

My 2007 Britain's strongest man shirt. This is the shirt I was in as I was presented the sword by Geoff capes after winning bsm. It's a size 5xl and can be signed if requested

Dorian Yates 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


Get this Lemon & Herb Salmon recipe in the next issue of IRON MAN Magazine! (Macros included!)

Is that a supplement or veggie dust?

If you’ve taken a generic store-brand supplement from Walgreens, Target, Wal-Mart or GNC recently, it may have been little more than vegetable dust. That’s at least according to four cease and desist letters filed Monday by the New York State attorney general’s office addressed to the retailers.

Forest to Table: 5 Beginner Tips For Going Paleo

“Because not only are they good, but also in the suburban landscape , there’s a huge abundance of them. You’d be helping out your state and city government. Whitetail are also cheap. Once you’ve got a hunting license from your state’s fish and game agency, it might cost $20 for a deer ‘tag,’ the permit to hunt them.”

45 on Twitter

We know our site is down & we are working as fast as we can to get it back up and running. Thanks for your patience!

Branch Warren on Twitter

Meet me and @trishwarren this Saturday from 1-4 at Xcel Sports Nutrition in Lubbock TX

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Dieting Mistakes - Born Fitness

Sometimes I’m frustrated when people become angry about the word “diet.” As I’ve said many times before, if you eat you have a diet. It’s that simple. But I understand that when people think about diets they imagine restrictions, hunger, and lack of results. In that scenario the word diet sucks. And yet, you still need to eat and find a way that leaves you feeling good, satisfied, energized, and healthy. Instead of suggesting another diet (whether Paleo, Atkins, South Beach, or any other well-known name), I asked Sohee Lee, author of Reverse Dieting , to tackle the mistakes that give diets a bad rep in the first place. Avoid these common dieting mistakes, and odds are you won’t have any more issues with the D-word. -AB

21 Things to Add to Your Home Gym in 2015

You probably have a few training products at home. Here are 21 more for reaching any fitness goal.

Life Happens - Born Fitness

One of the bigger problems in this industry is that we have too many details to worry about that we lose sight of what really matters. We stress over all the small things and in doing so living a “healthy life” feels like a burden that we either reject the healthy behaviors or become obsessed to the point that it cannibalizes other areas of our lives.

51 Sqor Sports
52 Why We Say "Ow"
53 Supplements to Save Muscle While Shredding Fat
54 Stop Making Boring Salmon
55 Blow Sh*t Up with Arnold Schwarzenegger
56 T NATION on Twitter
57 Think Like an Athlete to Blast Past Your PR
58 M&F Iron Maiden: Rebecca Ann Rocha