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Jr. Nationals 2014 | Dorian Haywood and Bob Cicherillo

Dorian Haywood, NPC Jr. National Men's Heavyweight & Overall Bodybuilding Winner, talks with Bob Cicherillo after his BIG win!

Jr. Nationals 2014 | Rachael Loftis at the 2014 NPC Jr. Nationals in Chicago, IL.

Rachael Loftis talks to David Baye moments after her big win at 2014 NPC Jr. Nationals in Chicago.

Furious 7 - Official Theatrical Trailer (HD)

Furious 7 - Official Theatrical Trailer (HD) In Theaters and IMAX April 3, 2015 Continuing the global exploits in the unstoppable fr...

How to expand your thinking w/ Tim Ferriss - Barbell Business - Barbell Shrugged

Subscribe to Barbell Business on iTunes, Stitcher This week on Barbell Business we interview New York Times Best Selling Author, Tim Ferris. We talk about expanding…


On Super Bowl Sunday 2015, Kai Greene appeared on ESPN in a spot entitled, The Eternal Mindset. If you missed it, catch it here, on

Arnold Schwarzenegger & Lucille Ball "Happy Anniversary and Goodbye" 1974

Trap Bar Deadlift

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Chicago Pro Brian Yersky Pre IFBB Chicago Pro 2014

Brian Yersky talks with Muscular Development's David Baye about his two years off and his chances for the 2014 Chicago Pro.

Steve Kuclo | Mr. Olympia Prep - Arm Training

Muscular Development's Steve Kuclo trains arms in preparation for the 50th edition of Joe Weider's Mr. Olympia competition in September.

NPC Universe | Ron Harris and Juan Morel

Team MD's Ron Harris catches up with Juan "Diesel" Morel at the NPC Universe.

Sagittarius Horoscope for Friday, February 6, 2015

Saturday, February 7, 2015 - Saving your pennies isn't your idea of fun, but you wouldn't have to pay attention to your finances today if you took care of your personal business yesterday. You wish you could kick back and fantasize about the unrealized potential in your life and concoct long-term plans, but an immediate cash flow problem demands that you handle it right away. Don't put off the inevitable; the sooner you get started, the sooner you can return to manifesting your dreams.

Smith Machine Trap Training

There are only so many ways to hit your upper traps. Sure, they get worked with pretty much any shoulder exercise (overhead presses, lateral raises, upright rows), but isolating the upper traps is usually a matter of doing one of the few variations of shrugs you’re familiar with. if you’re tired of the standard barbell or dumbbell shrug, move over to the Smith machine. Keeping the bar in front of you is one way to do it, but we like the behind-the-back variation. It helps keep your shoulders back to engage other back muscles and improve posture, it helps build thicker upper traps (the primary purpose of the move), and, as a bonus, it might just keep you from getting bored with your current free-weight trap routine.

The 14 Best Things You Can Do for Your Body

Your quality of life is largely dictated by one factor: your physical health . And when it comes to building and maintaining a healthy lifestyle, we all know that eating right and working out are more or less the keys. But there’s more to being healthy than choosing brown rice over white and hitting the gym five days a week. To take your health to the next level, you’ve got to think details, like meditation, flossing, and sex frequency (don't worry: research says the more, the better). If you’re ready to live to 100, start off with these 14 habits.

Six-Week Power Abs Routine

The Power Abs Program's focus is to not only streamline your waist by getting rid of the flab but also etch in deep abdominal muscle - so whenever you take off your shirt, your  six-pack  will be clearly visible. The keys to such a look is a low-fat diet (that, you knew) and training your abs with weights - which you may not have known. And here's more: Powerlifters and strongmen have great abs. Sure, they're buried under layers of bodyfat, but deep under that flab are an incredibly developed rectus abdominis, external obliques, and the deeper internal obliques and transverse abdominis. Those guys need to have super-strong and well-developed ab muscles to lift the massive amounts of resistance required by their sports. Like a powerlifter, you want  strong abs . Without a well-developed midsection, you would bend like a twig when doing everyday tasks like lifting a toddler or carrying groceries. And a stronger midsection means more strength on all your other exercises, since that's your core. Unlike a powerlifter, however, you want a chiseled six-pack. But ripped, powerful abs seems like an oxymoron, right? Not with the Power Abs Program.

Can Music Help you Lift More Weight?

Have you ever been in the middle of a heavy bench press, headphones in, when your Eminem track fades out only to be replaced by some lovey ballad? If so, then you know that music can, on some level, affect your performance in the gym. That heavy lift that you started with gusto can become a life-and-death struggle without the right tunes.

T NATION on Twitter

#doingitwrong @T_Nation : If you can hold a plank for over a minute you're doing it wrong. How to REALLY do a plank …

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

T NATION on Twitter

Got one of these? Then your diet just got a lot easier. Check out this info and the recipes: …

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.

The Inside Scoop on Trans Fat

Your best move is to religiously read nutrition labels and make sure any food you eat contains zero grams of trans fats—right? After all, as of 2006 the Food and Drug Administration made it mandatory for food manufacturers to list trans fats content of packaged foods. Yet ensuring that you get less than the 2-gram daily maximum of trans fats recommended by the American Heart Association (AHA) can be trickier than it seems. That's thanks to a loophole in labeling laws allowing food manufacturers to label foods as containing "zero trans fats" if the trans fats content is less than 0.5 gram per serving.

25 Ways to Get Stronger Now

If you can't lock out your elbows on the bench press, try setting the safety rails in a power rack at about your sticking point on the lift. Put roughly 100 pounds more than your one-rep maximum weight on the bar and then try to press it — naturally, you won't be able to move the bar but try hard anyway for six to 10 seconds. Do four to six reps, resting a few seconds in between, and then lighten the load to the weight you usually have trouble locking out. Your central nervous system should now be sufficiently fired up for you to lift it.

Fit In 15: Quick Arm Pump

At the start of the next minute (that's right only 10 seconds rest) pick up the dumbbells and using the same tempo perform a strict biceps curl focusing on twisting the dumbbells as hard as you can through the range of motion after starting them in a neutral position at your side.

3 Keys to A Bigger Bench Press

Performing heavy negatives once or twice a month does wonders for building strength. Bodybuilders that don't have a "negatives day" in their routine are really missing out on huge gains. As a quick refresher, negatives are reps that concentrate on the eccentric, or lowering phase of an exercise. Our muscles can handle 30-40% more weight on the negative portion of a rep, so taking advantage of that taps into plenty of underexploited fibers in your pecs and trains your body and mind to deal with heavier weight. To perform negatives on the bench, add 30-40% more weight than you'd normally use for 10 reps (after a few warm-up sets, of course). So if you're pressing 250 pounds for 10 reps, add an extra 75 pounds (30%) onto the bar. Unrack the weight and resist the negative all the way down for a full five seconds or more. Once the bar touches your chest, have your training partner help you bring the bar back up to the starting position and repeat this for 3-5 total agonizing reps. Use this method sparingly - 1-3 sets, once or twice per month - to avoid overtraining or injury. Besides, after training like this, you'll likely be too sore to want to do it again soon.

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.

Beginner's Training Tips: Cardio or Weights

Your best bet? Start a challenging, progressive weight training routine that includes cardio. A good way for beginners to go is to weight train on Monday, Wednesday and Friday, then perform cardio on Tuesday, Thursday and optionally on Saturday. But don’t ditch the weights in favor of cardio to lose weight or you can substantially slow your rate of fat loss.

The Power Principles Workout Routine

The following is a sample week of power training combined with strength and hypertrophy training, broken down into a 3—day split—a push day, a pull day and a lower body day. Each workout can be performed either once or twice a week (we'd recommend once a week, so as to avoid overtraining). As you'll notice, power training is performed before all strength and hypertrophy training in each workout, when energy levels at their highest. Perform this style of training for no more than 3-5 weeks at a time, then go back to your regular bodybuilding-style training. For continual gains in muscle power, perform this type of routine 3-5 times a year.

7 Ways to Make Your Workouts Harder

Two simple ways to create tougher workouts are to recruit a training partner or to hire a personal trainer . However, for those of us who A) train at odd or inconsistent times, or B) don't have the disposable income to hire a professional, we need a plan C, which is, we need to get our own asses in gear by scrutinizing every facet of our training program.

Lean Muscle Cardio Workout

There’s a name for this. It’s called “getting in shape,” and it should be done at least four days per week. You can use any machine you want, but my favorite method of doing steady state is to simply jack up a treadmill to the highest possible incline and walk at a pace that keeps my heart rate between 125 and 140 beats per minute. I measure this by placing my hands on the sensors that come with most modern treadmills. I’ll do this for 30 minutes each day, usually before I lift weights, and the benefits of this work have been incredible in terms of improved body composition, better sleep and an improved feeling of overall well being. Best of all, I’m recovering faster than ever, and I’m capable of doing a lot more work in the gym.

5 Better-Body Burger Recipes

If you follow a lean, high-protein diet , or at least try to, the idea of a drippy, delicious burger that can also help you build muscle and burn fat probably sounds like a myth, or, at best, a bunch of marketing hype. So we decided to take matters—along with a diverse array of meats, seasonings, and other physique-friendly ingredients—into our own hands and do some experimenting to prove to you it’s possible. The results blew even us away. And the nutrition numbers? Well...take a look for yourself.

Family Guy: The Quest for Stuff

Same as with many other players, I have been experiencing a ton of bugs! When choosing an action for a character it no longer says what that action is. This is also the case with some quests in the game; it just shows blank text boxes. Also the fact that you have to spend clams on a ton of stuff now is rediculous, I don't want to wait forever to earn the 400 clams required to unlock Cleveland. Also why would you only give me 3 days to unlock kool aid man when you need so many items. This game has replaced my Clash of Clans but it really needs to fix these problems. And one more thing. As I was collecting the candy for pink Brian it said I still had 2 days to collect on October 4 but it stopped giving me candy buckets I WANT MY PINK BRIAN

The Ultimate Boot Camp Workout

Looking to lean out for the summer ?  This is the ultimate workout to get it done. If you lay it all out during this session, you’re bound to burn at least 500 calories by your last rep. Not to mention, this full-body strength and conditioning workout increases your metabolism so you'll continue to burn hundreds of calories hours after your session.

Back and Biceps Muscle-Builder Workout

Get big with this back and biceps workout designed to give you an intense pump.

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.

10 Advanced Tips to Boost Your Strength

If you already have a good level of strength , the age-old tips of “lift heavy” and “eat big” are limited. Why? Because when you’re already very strong and nearing your maximal genetic potential, it’s much harder to make consistent gains—in fact, when you’re deadlifting almost three times your bodyweight, for example, adding another 5-10 lbs. can be an enormous accomplishment.

The Protein Guide: How Much Protein Do You Need? - Born Fitness

Protein is known for being the critical macronutrient for muscle formation. It does more than that, acting in unison with a large amount of enzymes and transporters in your body in vital functions that support life and proper metabolism. In a sense, protein are bricks in the construction of your body. Continuing our analogy, carbohydrates tend to be workers, cementing these bricks together, while fats are the managers, making sure this process is running smoothly. All three are of course critical, and work together in keeping your body in proper shape.

Look Better Naked in One Week

Valentine’s Day is right around the corner, and if you have a special someone to share it with then there's a good chance you'll be showing off your physique. If you're not confident with its current status, don't panic, there's still time to make some last minute repairs. True, seven days isn't much, but progress can be made physically and mentally, that is if you give it your best effort throughout the week.

Gain Big with Bad Food

In addition to boosting your metabolism, a planned cheat meal can help you stay in shape consistently. Even if you’re following a strict diet for a number of weeks, or even months, you will eventually have to give in and eat some junk food. Eating well for six out of seven days per week is hard work, but a break each week allows for longevity. Also, because the cheat is scheduled, you can enjoy the food you’ve been craving all week guilt-free, as opposed to feeling like you’re not following your diet .

Hardcore Abs: Value the Valslide

Strengthen your midsection and carve out washboard abs with this challenging move.

Does Deer Antler Velvet Work and Build Muscle? - Born Fitness

I’ve been working out for years, also, and can tell you that I never feel sore anymore. Its an adaptation to working out, you are getting stronger and your muscles are tougher from it. Probably nothing to do with deer antler. Take a month off and then hit the weights hard, I guarantee u will feel sore. After years of lifting, soreness is no longer an issue, I can describe the feeling more as a tiredness within the muscle. And I love it when I really fry a muscle, and then later on in the day I’ll do something that causes a cramp in said muscle, and I’ll think to myself damn that was a good workout. Even then, it isn’t a soreness.

The Two-Day Biceps Blast Routine

If you want big guns, you need to work them like you want them to grow. Don't stop when they're tired- hit 'em some more. The reason why most new-age “functional” trainers and trainees lack sizeable arms is that they don’t hit them hard enough. Not that you should overtrain your biceps, but please feel free to exhaust them into submission every now and then. Building up your biceps involves two key ingredients: increasing the training load and making sure your muscles are exposed to a  sufficient number of reps. The below routine is designed to do both.

High-Low Abs

Your abdominals are just another muscle, and that’s how you need to approach the way you train them. With any major muscle group, the various exercises that target those muscle fibers work best when done within certain parameters, like the number of reps you’re doing with each set. Some exercises are high-rep, some are primarily low-rep, and that’s just the way it is.

3 Better-for-You Breakfast Recipes

There are easy ways to shave calories from traditional heavyweights, like pancakes and muffins, while still enjoying a decent serving size. The trick: move in whole grains and plenty of fruits and vegetables. Check out these three breakfast recipes from Men's Fitness blogger Molly Morgan, whose latest book, Skinny-Size It , drops this week.

7 Deskside Diet Snacks

It’s 3 o’clock in the afternoon, your post-lunch food coma has worn off, and dinner is nowhere in sight. You may be tempted to hit up the vending machine for an afternoon pick-me-up, but beware. Most foods that fall out of a dusty machine are packed with preservatives and heaps of sugar that make your blood sugar soar and your body crave a snack with more substance. A smarter approach to deskside snacking : come prepared with foods that help you stay alert and satisfied throughout the workday. Manuel Villacorta, M.S., R.D., author of Peruvian Power Foods , tipped us off to seven healthy mini-meals sure to pull you out of an afternoon slump.

10 Essential Rules of Good Health

When it comes to achieving overall well-being, you need to balance many key aspects of health, including diet, exercise, sleep, professional care and socialization. Even just remembering to smile is a way to stay healthy and keep your blood pressure down, notes Dr. Steven Lamm, director of the Preston Robert Tisch Center for Men’s Health at New York University Langone Medical Center, and author of No Guts, No Glory: Gut Solution—The Core of Your Total Wellness Plan.

Finding Happiness - Born Fitness

I did not know who you were until I read this blog post too. I want to thank you for writing this inspiring blog post. I have failed and judged many times in life and sometimes it can be easy to believe what all the negative people tell you. It’s really good to read a blog post that I can relate to and get the reminder and encouragement to constantly believe in myself and push on. Thanks again Adam! I’m inspired.

The Guy's Guide to Makeup Sex

Fighting brings out the worst in everyone—and, at the end of the day, the only behavior you can really control is your own. But there are things you can do to turn a potentially destructive argument into a productive, healing meeting of the minds—and get to that make-up sex a whole lot quicker.

Cold & Bold: The 10 Best Winter Scents for Men

Cold & Bold: The 10 Best Winter Scents for Men

The Perks of Rest-Pause Training

Need more convincing? A separate study in the Journal of Translational Medicine found that a rest-pause program protocol with less volume and the same load was accomplished in nearly half the time of a traditional resistance training program. However, the post-workout resting energy expenditure was much greater with the rest-pause group. In other words, folks, the group that trained rest-pause style were burning more calories at rest than those training in a traditional style, in this study, for a full day after their final rep.

5 Sex-Position Tweaks to Help Give Her an Orgasm Tonight

You get a great view and women like this position because they’re in control of the speed of the thrusting and the angle. To make it even more intense, have her get on her knees while bending forward so she's leaning toward your face, and then she can move in and out of you nice and slow. “This will help your penis hit her G spot while allowing her to angle her clit on your shaft as she uses her arms to hold onto you for balance,” says Patricia Taylor, Ph.D., sex educator and author of the newly revised Expanded Orgasm . Starting off slow and increasing the speed is key because it helps her really get warmed up, and when she's really excited, her clit grows larger as it becomes engorged and the larger area of sensation increases her ability to orgasm. Plus this slightly shifted position allows her to move however she likes. “If you’re in the mood for experimenting, wear a vibrating cock ring to really increase the sensation,” Taylor says.

Top Moves for Monster Quads

Perform leg extensions as you normally would, but as you near the top of your concentric contraction, turn your feet outward. Squeeze hard at the peak of the contraction. EMG studies have shown that this turning outward of the feet can stimulate greater electrical activity in the vastus medialis than normal extensions, which in turn may lead to greater growth in that region of the muscle. I feel this exercise is especially effective done one leg at a time.

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

Zach, you are right on the money about hardworking people. In the last business I owned I got told often that I work to hard. I was like this is normal and I don’t understand, I was just doing my job with passion. Doesn’t ever do that? I began to look around and see everyone doesn’t work hard, their are a select few that no what hard work is and I love to be surrounded by them. It’s one reason I love your teachings, finally a true man just like myself that busts his Ass and it shows.

Coffee Shops: Nightclubs of the Daytime?

But there’s a way of meeting and attracting women that’s missing from the above list, and it’s one of the best. A friend of mine calls coffee shops “nightclubs of the daytime." Follow these four Love Systems rules for what to do once your have an iced coffee in hand. 10 Rules for Landing a Good Girlfriend>>> Four Times You Should Never Buy Her a Drink>>>

3 Rules For Building Bigger Arms - Born Fitness

Time under tension is just a fancy way of saying the how long your muscles are moving a load during any given set. From what I see, most sets are just too short to deliver the maximum muscle building effects. The sweet spot seems to be between 30 and 50 seconds per set and there are two ways to hit this mark. The first would be to set a timer for, say, 40 seconds and rep out until the alarm goes off. The second is to dictate the tempo of each rep (for example, lower the bar for 4 seconds, lift for 1). This way you’ll know that each rep lasts 5 seconds. Knock out 8 reps and you are right in that 40-second sweet spot (5 seconds x 8 reps = 40 seconds). If you’ve never trained with tempo in this manner, be warned. It’s much tougher than just pumping out reps so you’ll have to keep your ego in check and lighten the loads that you’d normally use.

Blueprint for Bigger Arms

Another consideration when training the upper arms is range of motion. Evidence shows that the biceps brachii are “partitioned,” with both the long and short heads comprised of individual architectural compartments each innervated by private branches of the primary nerves. This anatomical structure has practical significance. Studies show that muscle fibers in the lateral portion of the long head are recruited for elbow flexion, fibers in the medial aspect are recruited for supination and centrally located fibers are recruited for nonlinear combinations of flexion and supination. Alternatively, the short head has been shown to be more active in the latter part of an arm curl (i.e., greater elbow flexion), while the long head is more active in the early phase. The bottom line is that training through a full range of motion is needed to fully stimulate the fibers in the biceps brachii. Exercises such as 21s can also be employed to better target individual aspects of the muscle.

Do You Need Amino Acids? - Born Fitness

The information below is a purely scientific analysis of the benefits you receive from different types of amino acids. In general, if you receive enough protein in your diet, you probably don’t “need” to supplement with additional aminos. However, I’ve experienced (non-scientific) benefits from taking additional BCAAs, whether it’s with recovery or muscle growth. Therefore, they are typically part of my training routine, especially when following an Alpha-style diet, such as the one prescribed in Man 2.0 .

Super-Sized Shoulders

Overhead presses are generally seen as the best exercise for the shoulders, but they depend on your triceps, too. As you get stronger, it can be harder to lock out your elbows to finish the movement, and you may not be able to give the delts the stimulation they need to keep growing. The solution: Superset presses with upright rows.

Three Body Weaknesses and How to Fix Them

See, even the best workout plans aren’t perfect—they can’t cover everything you need for a balanced, strong, and bulletproof body at once. Invariably, some muscles are neglected, and that creates imbalances. That’s why it’s important to periodically test yourself and assess what needs work. We asked Liz Lowe, C.S.C.S., head program designer for Ignite 360, a Sarasota, FL, gym that specializes in training clients with injuries , to prescribe three telling tests you can run on your body to identify weaknesses and DIY fixes to correct them fast.

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53 Ask Men's Fitness: What Are the Warning Signs That My Barber's a Total Hack?
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57 Kai L. Greene on Twitter
59 Chicago Pro | Hidetada Yamagishi and David Baye
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71 Mike O'Hearn on Twitter
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