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Squat Every Day: The History Of The Squat -

Ready for the most badass history lesson you've ever had? Learn about the most powerful of all muscle-building exercises from the legends who introduced it to the gym long ago!

Excitement Builds as UFC 189 World Tour Hits NYC

Conor McGregor and company invaded the Big Apple as part of an unprecedented journey.

Ronda Rousey Puts Moves on Jimmy Fallon

The UFC babe shows Fallon her "armbar submission" move.

WATCH: The elitefts Guide to Wrist Straps / Elite FTS

Why Do I Powerlift? / Elite FTS

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Why to Eat an Avocado Every Day

In a recent Penn State study, 45 overweight subjects were given three cholesterol-lowering diets with the same number of calories: one diet that was low in fat, and two that were moderately high in fat and included either avocado or nuts and oils. After five weeks, the avocado diet was most effective in lowering “bad” cholesterol, or LDL. The study suggests that it’s the compounds in avocado— not just its healthy fat content—that make it so successful in lowering LDL. “Avocados house more phytosterols [one-half an avocado has 57mg], a plant compound linked with cholesterol reduction, than any other fruit,” it states.

Sagittarius Horoscope for Friday, March 27, 2015

Friday, March 27, 2015 - You have a unique vision to bring to life today. You may understand that your long-term goals won't be achieved right away, but whatever you do in this moment can have great impact on your future. The most important thing is to avoid acting for personal reasons alone. The more you include the needs of others in your current ambitions, the easier time you'll have of finding fulfillment.

The Complete 4-Week Beginner's Workout Program

In the fourth and final week of the program, you’ll train four days in a four-way split that hits each bodypart just once (except for calves and abs, which are each trained twice). Four-day splits are common among experienced lifters because they involve training fewer bodyparts (typically 2–3) per workout, which gives each muscle group ample attention and allows you to train with higher volume. As you’ll see, chest and triceps are paired up, as are back with biceps and quads with hamstrings, each a very common pairing among novice and advanced bodybuilders. Shoulders are trained more or less on their own, and you’ll alternate hitting calves and abs — which respond well to being trained multiple times per week — every other workout. No new exercises are introduced in Week 4 so that you can focus on intensity in your workouts instead of learning new movements.

The Starter's Guide Workout

If you've ever stopped at 10 reps when you could have done 12 or 13 or 14, then you've shortchanged your potential gains in size and strength. We've written already about not trying to push your body too far, too fast, and going to failure would constitute going too far. Nevertheless, you need to at least approach failure if you want to make progress. Not getting close enough to your physical limitations can be just as ineffective as pushing yourself too far. "You will notice that a rep range of 10 to 12 is prescribed," Trink says. "What this means is that you are shooting to get 12 reps where you could get only one more. That's called 'leaving one in the tank.' If you can get only 10 or 11 reps, that's fine. If you can't quite manage 10, then you went too heavy and need to back off the weight on the next set. And if you feel like you could have gotten 15, you went too light."

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.

6 Tips for Legendary Arms

Without reinventing the wheel, there is a whole lot you can do to help increase the size of your biceps and forearms, at the same time. Let’s stick with the basics. Putting a new twist on already-great exercises will get you the expected gains. Here are 6 easy ways of changing your workouts, without removing your favorite exercises.

Killer Combo: Push-up to Row

By combining some of these popular exercises into one combination move, you'll not only save time, you'll also be performing a tried and true exercise that's guaranteed to help strengthen muscle, burn fat, and shred your physique. Today's killer combo move is:

10 Ways To Burn Fat And Keep It Off For Good

It’s one thing to train and diet hard to get lean . It’s another to keep the weight off long term. Here are 10 tips to help you remove your unsightly winter weight, and prevent it from returning.

10 Foods That Fight Fatigue

“We put so much emphasis on caffeinated drinks, but those just spike up your energy before slowing you down,” says Jim White, R.D., owner of Jim White Fitness in Virginia. “Get rid of this idea of a quick fix.” Instead, White recommends eating frequent meals (skipping one can cause your blood sugar to rise and then tank), and putting some strategy behind the foods you pair. For example, whole grains consumed with protein can help prolong an energy high. With that, watch your sugar intake. Sweets, pastries, or even granola bars boost energy, but that energy quickly plummets.

The 30 Best Shoulder Exercises of All Time

An extremely mobile ball-and-socket joint, the shoulder can move in any direction. Although the joint moves freely, it's not a very stable area of the body and several muscles, including the deltoids and rotator cuff muscles, provide extra support. Strengthening these upper body muscles and the bones underneath them not only prevents injury, but also leads to a more aesthetic look.

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The Anytime Combo Workout

Your go-to muscle-building, total-body routine.

Muscle & Fitness

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How to Watch Porn Together

Once the Footage Starts… When the steamy vid starts rolling, a lot of couples can’t help jumping right into sex. “There’s nothing wrong with this strategy,” Morse says. “But it’s fun to also set some ground rules to keep things new and exciting.” She recommends agreeing to wait until the credits role or the scene ends before turning your attention to each other. “Delaying the act will make you both so aroused,” she promises. She also advises cuddling and caressing each other while you watch.  Once you’ve got the hang of things, one of you could pleasure the other while the video rolls. Or you could try different rear entry positions so you can both watch while you have sex, Morse adds. 7 Must-Have Sex Talks>>>

Build Mass With Squats and Milk

There are several versions of 20-rep squat workouts. Each workout would start with a basic warm-up followed by the heavy set of 20-rep squats immediately followed by 20 pull-overs to expand the rib cage and to add size to the chest. Some rules on the squat are as such: squat as deep as possible for maximal range of motion (try to touch your hamstrings on your calves) and lifting belts are not allowed. Remember, half-reps will only get you half the results. It might be obvious for some, but back squats are recommended as more weight can be used. Also, the bar can "rest" on your back between reps.

The Ultimate Way To Grill Shrimp

3. Place the skewers on the clean, well-oiled grill grates and cook until the undersides are seared with grill marks, about 1 ½ minutes. Flip and brush the tops with the basting sauce. Grill until the opposite sides are seared, about 1 ½ minutes. Flip, brush the tops with the basting sauce, and sprinkle the shrimp on each skewer with 1 Tbsp of the breadcrumbs. Grill until the crumbs begin to brown, about 2 minutes. Flip the skewers, and repeat with the basting sauce and the remaining breadcrumbs. Grill, turning occasionally, until the crumbs are toasted and the shrimp are opaque, about 2 minutes more. 4. Transfer each skewer to a dinner plate. Sprinkle with oregano and serve hot with lemon quarters. Makes 4 servings.

The 30 Best Back Exercises of All Time

Let's face it. If you're training goals involve aesthetics, then you've likely thought of ways to get a V-Taper. High volume on exercises that recruit the deltoids, lats, and obliques are necessary parts of building a big, broad back. Training the  back muscles  does more than just make you look more manly, they also strengthen the spine and neck for improved posture, injury prevention and proper rehabilitation. Enter back country with these 30 back exercises to build strength, size and  prevent injury. 

Daily Session: Pull-Up Bar Workout

The gym is crowded, sardine can packed - and the only thing available is the pull-up bar and the small amount of floor space directly under it. You could just decide to skip your workout , but you know it’s a slippery slope. Your missed workout today will totally derail your whole plan. Enter Bianca Sultana, NCSF-CPT and founder of BODYbyBianca Training System. She provided us with a workout to get the most out of that small space.

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You don't have to go on an extreme diet to lose fat. Try this simple eating strategy: …

5 Crunch-Free Core Exercises to Get Ripped Abs

You don’t have to do a million sit-ups for six-pack abs. We’re giving you the best muscle-defining moves for a stronger core, without the crunch.

4 Moves to Build Abs of Steel

Obtaining a flat stomach or a set of 6-pack of abs takes a lot of work and discipline. You need to eat quality foods in the proper portions and workout hard at least three days a week to get in shape. But there is some so called "mental" benefits from training your abdominals. Feeling your midsection work hard for some reason gives us the feeling that we are making some progress to reduce our waistline. As a trainer, I know that just because I am hammering away at various abs exercises does not mean that I will magically get a nice six-pack .

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10 Ways to Build Strength Without the Size

Believe it or not, not every athlete wants to build massive muscles. Think about wrestlers, MMA fighters, gymnasts, or athletes who use their own body weight as their primary resistance, they need the strength, but the additional bulk can be more hindering than helpful. What’s important to consider is that strength is not solely a property of muscle, but rather a property of the motor system. So going for the pump, total muscle exhaustion and complete muscle annihilation is not the name of the game here. Your body increases its strength by a) recruiting more muscle fibers in a particular muscle group and b) increasing the firing frequency of your motor neurons (neurons and muscle fibers). Apply these methods below to jack up your strength, but not your size.

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Train heavy one day, then use pump work the next day for the same muscles. Here's why: …

How To Build Monster Forearms -

If your forearms are being overpowered by your biceps and triceps, it's time to bring them to the forefront. Blow up those stubborn lower arms with this battery of exercises and techniques!

20 Moves For a Jacked Back

To Do: Stand with your feet slightly wider than shoulder-width, holding a kettlebell by its handle with both hands, allowing it to hang in front of your hips. Squat as you lower the kettlebell between your legs, then swing it up and out in front of you as you extend your knees to drive it up. At the top, your arms will be outstretched in front of you and the kettlebell will be around shoulder height. In one continuous motion, allow the kettlebell to come back down to the start position as you bend your knees to position yourself for the next rep.

Enter to Win a Year’s Supply of Whey from MyProtein Giveaway

MUSCLE & FITNESS MYPROTEIN IMPACT WHEY PROTEIN SWEEPSTAKES OFFICIAL RULES NO PURCHASE OR PAYMENT OF ANY KIND IS NECESSARY TO ENTER OR WIN THIS SWEEPSTAKES. A PURCHASE WILL NOT IMPROVE YOUR CHANCES OF WINNING. 1. How To Enter: Beginning at 12:01 a.m. (ET) on March 27, 2015, visit and follow the ‘Win a Year’s Supply of Whey from MyProtein’ directions. Each entry must contain answers to the questions posed to qualify for the drawing. All entries must be received no later than 11:59 p.m. (ET) on April 30, 2015. Only one internet entry per person and per e-mail address will be accepted. Subsequent entries will be disqualified. Subsequent attempts made by the same individual to submit multiple internet entries by using multiple e-mail addresses or otherwise will be disqualified. In the event of a dispute over the identity of an online entrant, entry will be deemed submitted by the authorized account holder of the e-mail address associated with the entry. Authorized account holder is defined as the person assigned to an e-mail address by an Internet access provider, on-line service provider or other organization responsible for assigning e-mail addresses.

The Partial Rep Workout

Part of getting bigger means getting stronger, and after you’ve milked the quick gains every beginner enjoys, it gets harder to add weight to the bar. Performing only part of a rep—usually the top-quarter range of motion—allows you to break this plateau. It’s easier to handle heavier weight when you’re doing only the first quarter of a rep, such as coming down just a few inches on the squat. Called a “partial rep,” this isn’t necessarily cheating. When you use very heavy weights for a partial, you stimulate your central nervous system to recruit more muscle fibers. This then “convinces” your body that you’re actually stronger, and you’ll find that you can handle heavier weights when you go back to using a full range of motion.

Forget Motivation. Find Your Pulse. - Born Fitness

This might be tough for you to read and you might not like everything I have to say. But if you accept this advice as a genuine solution, you will why you can succeed where so many others fail.

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"Woman, I AM the calvary". Way too much fun playing the character of HOBBS. #OverTheTop #WithAWink #Furious7

Build Muscle with Whole Food, Plant-Based Diet

Now fat is a completely different ball game -- there's the "good" fats and "bad" fats. We want the "good" fats, they're the ones that have a postivie impact on hormone production like testoserone. Testoserone helps to build muslce. Keep your fat macro at around 0.5 grams of fat or less per pound of bodyweight. So going back to our 210 pound guy, he should consume about 105 grams of fat a day -- no lower than 80 grams a day. Your food sources for this macro are the same food sources for your protein macro. And as for the carbs, they'll find their place once the other two macros are established.

Climb Over Fitness Plateaus

“Which cardio machine burns the most fat?” It’s a personal trainer’s least favorite question because there’s no right answer. Still, research suggests there may be a winner in the fat-burning sweepstakes after all, and surprise: It’s the vertical climber (of which VersaClimber is the leading brand). Yes, that odd-looking contraption in the corner of your gym that resembles the Leaning Tower of Pisa may be the most underrated and effective tool yet for getting lean. A Washington State U. study found that subjects’ maximal heart rates were jacked up higher when doing VersaClimber intervals than when running intervals on a treadmill, and their VO2 max—a measure of how fast the body consumes oxygen, which correlates with calories burned—was “significantly greater” when climbing than when training on a treadmill or a rowing machine.

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Power Athlete Radio - Dave Tate: Part 2 - Power Athlete™

A strength and conditioning coach since 2009, Cali has worked with numerous athletes spanning from rugby players to cross country skiers.Almost immediately after finding CrossFit in 2010, she was introduced to a program that better suited her athletic goals.With her existing background in powerlifting and football, she became a natural devotee to CrossFit Football and testament to it's effectiveness.In 2012, she left D.C. and headed for the state named after her to be a part of the CrossFit Football Seminar Staff and a Jedi of Power Athlete HQ.

MuscleTech Hydroxycut Hardcore Elite at

With its own unique, powerful formula that delivers an amazing thermogenic experience, HYDROXYCUT HARDCORE® ELITE POWDER is the perfect solution for when you're trying to get your sweat on in the gym. Featuring a potent green coffee dose shown to aid weight loss, HYDROXYCUT HARDCORE® ELITE POWDER also features caffeine, L-carnitine L-tartrate, L-theanine, and yohimbe for an unmatched sensory experience.

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Mechanical Advantage Drop Sets For Chest

The jailhouse weight pile has limited equipment, yet inmates produce phenomenal gains. Because of a lack of equipment and crowded quarters, the con has two options: A.) get creative and grow or B.) enter a muscle- and strength-building stalemate and risk getting punked in the shower. My junior year in high school I trained chest with two huge ex-cons who chose option A. One day these two huge characters walked into the gym ready to throw around some pig iron and I was in awe of their big, round chests. Their session started off with a few compound barbell pressing exercises with tremendously heavy weight, and then it was time for dumbbell incline presses. The bigger of the two muscled-up specimens barked at me to help him as he grabbed the 140s and sat back on a steep incline and proceeded to lift the dumbbells to failure, approximately eight reps. He then sat up and said drop the seat a couple holes and proceeded to hit about five more reps. As he reached failure, I dropped the seat and he continued. As momentary muscular failure resulted, leverage (mechanical advantage) was improved by lessening the incline; this was unlike a traditional drop set or strip set where weight was reduced.

Fighter Diet Bread

Want to have bread instead of oat bran for breakfast? Try this Fighter Diet bread!

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Rev Up: 7 Simple Ways To Increase Your Metabolism! -

If you feel like your metabolic rate, or how many calories you burn on a daily basis, could benefit from a boost, the good news is that there are ways to help a slow metabolism gain momentum! Here are WBFF pro Ashley Hoffmann's seven best tips to increase your metabolic rate and rev up your fat loss.

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“ @gal_yates : In Basel - Switzerland! I'll be at Factor Sport Club. See you all there! ” go on Gal


The best revenge is to be successful. To stay strong and move forward in life. Never stop, never take a step back.

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The Best Workouts to Relieve Stress

Avoid Rush Hour Waiting in line for benches and squat racks interferes with your mission to get fit, so grab the always-available Swiss ball. On an upper-body day, do two or three sets of Swiss-ball pushups to failure. On a lower-body day, do two or three sets of 20 Swiss-ball wall squats: Stand with the ball wedged between your back and a wall. Now squat, allowing the ball to roll with your back as you go down.

Bikini-Body Workout: 4 Weeks To Your Best Body! -

Whether you have a vacation planned or just want to prep for summer, with four weeks you can get into beach-body shape. You'll do the same workout split with the same exercises for the whole month to hit your entire body, but each week you'll ramp up the intensity through the use of supersets, dropsets, and circuits, helping you sculpt muscle while burning a ton of fat.

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5 Weight-Loss Sins Everyone Makes (And How To Fix Them!) -

First of all A1rh3ad (which reads like airhead) your beard is awesome. Mad respect. Second of all you might have been burning yourself out this is true, but my point is that everyone is different. I can train twice a day, work for 12 hours a day, 5-6 days a week and see strength gains while reducing fat. Do you think I'm going to read an article like this and say forget what results I'm seeing because apparently I'm over training? No! Do what works for you, it may take longer for you to recover. I have no idea what routine you were doing when you first started but I doubt it was a well balanced one (this website has tons of great programs btw). Be smart and take all the articles you read with a grain of salt. More importantly listen to your body and take the cues it gives you. If you're feeling up for a workout don't put it off in fear of over training. Just go to the gym and kill it.

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53 Ottawa Senators Goaltender Gets Pummeled with Hamburgers
54 Jamba Juice Offers $2 Coupon For Any Small Size Fruit & Veggie Smoothie
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