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7 Reasons You're Not Getting Bigger

“Plateaus are caused when the body has developed enough musculature to no longer be challenged by the load (resistance) being moved, or when the intensity of cardiovascular work being done is no longer challenging,” says Robert Linkul MS CSCS*D, NSCA-CPT*D, a career development instructor for the National Institute of Personal Training (NIPT) and the National Strength & Conditioning Associations 2012 Personal Trainer of the Year. In many cases, failure to get bigger occurs for the following seven reasons:

7 Signs She Really Wants You

So if your friend never seems to leave the party or the night on the town before you do, she’s probably into you--or she’s the world’s best party friend. This counts double if she makes things happen such that the two of you will be alone at the end of the night (e.g. asking you for a ride home).

Strongman training builds Florida into Final Four contender |

Take Patric Young, their 6-foot-9, 240-pound center with muscles so defined they look carved from stone. He might be the strongest player in college basketball. But he did not win the Strongman standings three years ago or before last season. Erik Murphy won last year and now plays for the Chicago Bulls. Coaches used that to motivate Young, to make him stronger, to coax him into a fuller effort. He would Tweet out his excitement on Strongman days last summer. Like, 6 a.m. Tweets. Like the Final Four was upon him.

The 9 Scariest Food Additives You're Eating Right Now

Some of the so-called healthy snack foods and packaged goods you're tossing into your grocery cart each week may be filled with "extras" that can, in the long term, put your health at risk. Check out our rundown of the top nutrition label offenders—then

6 Salad Ingredients You Need to Scrap

A great salad has everything your body needs to burn fat , build muscle, and pump up energy levels. And in a perfect world, we would eat one at every meal. Also in an ideal world: We would never put calorie-dense, fatty foods on top of a beautiful bed of veggies and greens. Click through to see if your favorite salad toppers are ruining your attempt at eating clean.

The 15-Minute Chest Workout

Get in and out of the gym in 15 minutes flat with this quick workout for blowing out the chest.


ANABOLIC FREAK is a d-aspartic acid (DAA) based testosterone booster, but it’s a heck of a lot more than just plain old DAA! The ANABOLIC FREAK formula is made up of the most cutting-edge form of DAA (the calcium chelate version) and also includes ingredients to promote healthy cortisol and estrogen levels already within normal range!* The unique thing about DAA is that it promotes testosterone through a completely unique mechanism, meaning it works in a different way than nearly every other test boosting ingredient on the market.* Therefore, ANABOLIC FREAK can be effectively stacked or cycled with many other types of test-boosting products (including TEST FREAK)!*

7 Protein Myths

Lies, fabrications and outright fiction everywhere you turn — you might think you’re in the midst of a political convention. No, it’s just a general discussion about protein in an ordinary gym. At its core, protein is a simple nutrient. The amino acids from dietary protein represent the bricks that lay the foundation a body uses to create new muscle tissue; if you fall short of the appropriate protein intake, you won’t grow. Simple, see?

A Day with Jay Cutler, Presented by BPI

Come follow along with Jay Cutler and see what it's like to spend a day with the 4X Mr. Olympia legend.

Phil to the Brim

“In 2011, I was ripped, and it shocked people that I could still get that kind of conditioning as big as I was,” Heath states. “Then last year [2012], I thought Kai was going to try to come in with all this dense muscle, so I came with a fuller look. The only problem was Kai went leaner. So, everyone was talking about this [2013] being the year he would get me. Well, what I tried to do was combine those two looks, 2011 and 2012; get the ripped look with the full look. I knew if I could do that, no one would beat that.”

Even Stronger Than They Look: Franco Columbu

Billed as “the Sardinian Strongman,” he did exhibitions in which he bent half-inch steel bars, blew up hot-water bottles until they exploded, and deadlifted cars. In 1977, he was fifth in the inaugural World’s Strongest Man behind four giants who each outweighed him by around 100 pounds. Pound for pound, Franco Columbu may have been the strongest bodybuilder of all time.

The Right Music Makes Workouts Easier

Pick the perfect playlist to train harder and longer.

FLEX-Built Training Part 1

The FLEX-BUILT program is 6 grueling weeks of hardcore training using the Y3T system developed by Flex Lewis' trainer Neil Hill.  Below you can see the workouts for each week (1-3) and they are print-ready to carry along to the gym. Every week the workouts change and the intensity goes up to ensure you get bigger & stronger than ever before.

Growth Surge

Some supplements, when taken in large doses for a short period, might be just the thing for blasting through that plateau. Combining the following ingredients at the prescribed doses for one full week could give your muscles everything they are asking for and then some. Instead of the usual beat-down tactics, you’re taking an alternative route to the same end by jacking up your power and energy while igniting your growth triggers. It’s an opportunity to get back on the path to huge, which isn’t such a stellar word for Scrabble players, but it is a kick-ass word for bodybuilders.

H.U.G.E. Superiority Complex

Well, supersetting is not the be-all and end-all of training techniques, but it’s certainly in the conversation when you’re talking about the most effective ways to increase your intensity. Supersets are simply two sets of different exercises performed one after the other without resting between the two. Officially, under the Weider Training Principles vernacular, “supersets” refers to sets done alternately for opposing muscle groups, such as triceps and biceps, and “compound sets” refers to doing two movements for the same muscle group; these days, however, “supersets” is the more commonly used term for any back-to-back exercise combo.

Chest Workout for Monster Pecs

The key to gaining size and strength for any muscle group (not just chest) is to lift heavier weights as you go. But there’s no need to increase poundage substantially overnight; a gradual progression is your best bet to avoid overtraining and plateaus. In this routine, start your first working set of bench and incline presses with five pounds more than you did the previous week. This will keep your strength levels and muscles growing steadily.

Far & Wide

Rhoden will start with a 25-pound dumbbell for 20 reps, working his way down the rack to the 65s over the course of four sets as he dials back to 10–12 reps. “Charles [Glass, Rhoden’s renowned trainer] preaches concentrating, squeezing, increasing the blood flow,” Rhoden says. “We also keep my arms back at my hamstrings to start, and leading with my pinkie up and thumb down as I raise the weights, like I’m pouring out a jug, stopping when my arms are just above parallel to the floor.”

Zydrunas Savickas Wins 2014 World's Strongest Man Title

Zydrunas Savickas , the 6'3" Lithuanian whose favorite workout is press training and who weighs in at around 375 pounds, captured his fourth World's Strongest Man title in Los Angeles over the weekend, beating out Hafthor "Thor" Bjørnson into second and last year's winner, Brian Shaw , into third, according to the News of Iceland .

The Best Dumbbell Only Shoulder Workout

The first exercise, a neutral-grip overhead press , is the safest way to do any pressing movement. If you’ve backed off of shoulder work in the past because it hurt to execute, relief can be as simple as turning your palms to face each other. In this position, your upper-arm bones can glide through the shoulder joints without risk of impingement.You’ll follow this up with a variety of shoulder raises, ending with a crucifix hold, in which you keep your arms raised for  time. This is an exercise popular among strongman competitors , whose shoulders are the size of pumpkins. Finally, the workout ends with seated dumbbell cleans. If you’ve ever done power cleans, you know what exploding a weight up from the floor to shoulder level can do for your shoulders, and this variation isolates them more. It’s as simple to do as it sounds: heave the weights up. Brute force builds big shoulders.

Big & Lean: 10 Workouts in 5 Days

You can’t grow unless you let your body recover.  With that being said, you need to sleep at least 8 hours per day and you need five days of rest after completing 10 workouts in five days. While training twice a day, you force your body to come close to overtraining. This is known as overreaching. If you let your body rest afterwards, it will rebound due to supercompensation; ultimately building as much as four pounds of muscle in five days. This means that you will literally build muscle and lose fat by sitting on your couch and watching TV for five days straight.

High-Octane Getaways for Two

Planning your own action-packed vacation is easy— but what about an adrenaline-fueled escape for two? Well, that can be easy, too—when you know where to look. From high-desert rock climbs to upscale retreats on the other side of the world, here are three of the best vacations for couples ready to turn their precious downtime into an adventure worth toasting over dinner.

7 Pick-Up Lines to Never Use

This misses the point a little bit. There’s no such thing as a perfect pick-up line that will get you the girl. All you can do with an opener is start the conversation on the right foot. But there are terrible pick-up lines that guarantee that you won’t get the girl. Stay away from these seven.

Best Power Moves for Every Body Part: Part 1

So why would anyone want to train solely for power? The answer lies in the research: Various studies have shown that the more power you possess, the stronger you’ll be when it’s time to put real weight on the bar because power and strength go hand in hand. And the stronger you are for your 1RM, the stronger you’ll be for an eight- or 10-rep max. This, of course, translates directly to muscle growth .

Arnold Schwarzenegger’s 10 Best Movie Roles of All Time

Once again working with James Cameron, Arnold steps up for what many still consider the most complex and compelling role in his filmography. As Harry Tasker, Arnold lives a double life as a spy for the Omega Sector (performing hairy tasks, get it?) while at once trying to restore integrity to his relationship with his bored wife (Jamie Lee Curtis) who thinks he's a computer salesman. A little foreplay turns into a hostage situation with Arab terrorists, although plot remains rife with humor as Arnold and Curtis inevitably get the upper hand. This role is light on quotable one-liners, but it was Cameron's intention to give Schwarzenegger a more challenging role, which he delivered on with the precision of a laser-guided helicopter missile.

10-Week Intermediate Deadlift Program

About the Author Zane Geeting is a car salesman from Bay City, Michigan. He began powerlifting after high school and made his way to a top 15 raw total, before switching to multi-ply in 2009. Since then Zane has achieved best lifts of a 935 lb squat @234 BW, 625 lb bench press @220, 755 lb deadlift @234 BW, and a 2175 lb total @220. He has been ranked in the top 10 in his respective weight classes for the last 3 years running. Zane suffered a severe pectoral rupture in 2011 and has been slowly making his way back to heavy benching while focusing on increasing his squat and pull. He trains at a small private facility in Midland, Michigan with fellow Team EFS lifter, Josh McMillan and several other pro and elite powerlifters. View Zane’s training log .


Many women want to look amazing, and there's not a thing wrong with that. But I think it's crucial that we start to love our bodies, not just for how they look, but for what they can do. Strength goals help you to love your body because of its physical abilities. You don't have to wait until you improve your body fat percentage; you can be proud of your body right now, at this very moment.

Muscle and Fitness

Thank you for the Team Fitness membership opportunity. I think this is a great idea. I am very picky with supplements and HATE when I go to the box supplement shop and blow a ton of dough on something that sucks and ends up expiring in my cupboard. I look forward to future packages. Christopher, Alabama


Spring break: sunny beaches, warm weather, and hot bodies! Here are 20 super-fit people who are enjoying their chance to show off their hard-earned aesthetics.

Ain't Nothing But a Peanut

According to a new study, talking to yourself may be the extra boost you need to enhance performance. Researchers allocated subjects to either a control group or a self-talk group. All subjects first completed an incremental power test to establish peak power output andthe subjects were asked to cycle to peak exhaustion. For the self-talk test, they were reminded to use positive self-talk statements. When comparing the self-talk with no talk, there were no physiological differences between the groups in respect to heart rate at exhaustion, and blood lactate concentration sampled three minutes after exhaustion between the two groups. They found that the motivational self-talk increased time to exhaustion by 17.9% from pretest to post-test but not in the control group. The researchers also found that the self-talk group had lower psychological distress than the control group.


Life isn't always fair. Losing 50 pounds of hard-earned muscle and living with chronic pain isn't fair, but fair is just another four-letter word that starts with "f." I didn't choose to be critically injured, but I don't use my injury as an excuse. Your life and your body are what you make of them. Today, we're going to make a pair of badass arms.

13 Steps to Spring Cleaning Your Diet

You see that mayo, blue cheese dressing, and French onion dip taking up space in your fridge door? Dump them. They might appeal to your taste buds, but they’re not doing your body any favors. Instead, stock salsa, vinaigrette dressing, and mustard along with other low-carb steak, barbecue, and cocktail sauces that are free of added sweeteners.

AMI/Weider All-Stars

To be perfectly honest, when AMI/Weider signed Shawn “Flexatron” Rhoden in 2011, we didn’t expect him to have the kind of year he did in 2012—but then again, it’s pretty safe to say nobody else did either (except maybe Rhoden himself). After a disappointing start, Rhoden went on a tear, beginning with a win (his first) at the Europa Super Show, followed by another win at the Tampa Pro, a third at the Olympia, then two more “w’s” at the British Grand Prix and EVL’SPrague Pro before ending the season with a second at the Arnold Europe, to be the hands-down breakthrough athlete of 2012. Last year, Rhoden scaled back his contest count, doing only the Olympia and Arnold Europe, placing fourth both times. We’ll keep an eye out for Flexatron and stay tuned to all his activities this year.

6 Ways to Lose Fat Faster

Reinvent your cardio workouts with these six tricks to lose fat faster.

Mind Over Muscle

They’re part of your vision, too. When I competed against Sergio Oliva the first time, and he posed his tremendous lats, I shied away. Regardless of how good my body looked, I let him beat me mentally. Because I felt like a loser, I became one. But when we rematched a year later, I was able to convince myself that I was the winner before the contest even began. As a result, no matter what Sergio threw at me, I had the guts to match him pose for pose, and I took the Mr. Olympia title from him. As strong as the body is, the mind is where true strength comes from. One of my favorite examples is the Russian weightlifter, Vasily Alekseyev, who was the first man to clean and press more than 500 pounds. Think about that: Few men ever bench-press 500 pounds, let alone press it overhead. Nevertheless, Alekseyev wasn’t intimidated. He did it, then American Ken Patera did it, and others have followed. That kind of feat will never be easy, but once someone has the courage to do it, it happens again and again. Whatever your goals, in the gym or in life, you must make up your mind about them first.

8 Reasons You're Not Getting Ripped

If you’ve upped your diet and training regimens these past few months but still aren’t satisfied with the results you’re seeing, now’s the time to iron out the kinks if you plan on sporting your new-and-improved 2014 beach body this summer. Skirting the obvious — changing your workouts consistently, adopting better sleep hygiene, staying hydrated, and keeping cheat meals to an absolute minimum — these eight things can also hinder your goals of entering the summer as shredded as possible .

TIP: Vary Your Hand Placement During the Farmer’s Walk to Improve Gripping Strength

Generally, your hands should be centered on the apparatus during a farmer’s walk to prevent the apparatus from tipping forward or backward. However, you can vary your hand position slightly to improve specific aspects of gripping strength. For example, by shifting your hands slightly forward of center, the third and fourth fingers will have to work harder to keep the apparatus level.

18 Easy Paleo Diet Recipes

With its attention to lean proteins and fresh produce, you don’t have to be on the full Paleo plan to reap the diet's rewards. Time to get cooking.