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Fighter Diet & Fitness RX for WOMEN 12 Week Summer Transformation Challenge - ENTRY OPEN!

The Right Tools For All Types Of Weight Training! -

Long-term lifters know that some types of weights are great for one movement, but less than optimal for others. Save yourself years of trouble with this guide!

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1 Arnold on aesthetics • /r/bodybuilding

News, articles, pictures, videos & advice on everything related to bodybuilding - nutrition, supplementation, training, contest preparation, and more. Bodybuilding is specifically defined for purposes of this subreddit as the sport that involves preparing yourself for a competition (includes bikini, fitness, figure and physique). There are other subreddits better suited to those just interested in staying fit or building a beach body or lifting weights.

Sagittarius Horoscope for Monday, March 9, 2015

Monday, March 9, 2015 - Your high spirits are inspirational today as optimistic Jupiter raises new possibilities everywhere you look. The secret to your success is to align your heart with energetic Mars and act on your desires. Thankfully, expressing your emotions moves you closer to someone you really like. Although love is favored now, don't become so sure of yourself that you miss the obvious signals right in front of your face.

Crowdfire - Grow on Instagram and Twitter

Build a powerful, relevant network on Twitter and Instagram

7 Ways to Make Your Biceps Workout Harder

“Volume, reps, intensity, weights, hand position , and the types of resistance you're using are all areas that require attention,” says Gold’s Gym Fitness Institute Expert Adam Friedman, CSCS, CN. “There are a bunch of ways you can do that, including moving from free weight to machine, or machine to cable.”

5 Unique Shrugs to Get You Yoked

Set the crash bars on a squat rack at about mid-thigh level. Unlike a conventional bar shrug the resistance will actually be behind you. This slight deviation stresses the mid traps more than a standard bar shrug. Hand placement on the bar can also serve as a way to recruit different parts of your traps. Try it with a close grip, shoulder width grip and just inside of a snatch grip to really tax the upper back from different areas. Perform 3 sets of 20-25 reps.

5 Ways to Shredded Abs

Combine these five moves in a single workout to pummel each abdominal region into submission.

6 Things You Should Know About Creatine

The jury has been in on creatine for a while — it works. Here's what you should know about this muscle building supplement.

Declining Weight Sets for Increasing Muscle Gains

Like we said, every set is a max set. However with such a short rest and incomplete recovery between sets, our max effort will only allow us to complete sets with progressively lighter and lighter weights. As motor units fatigue, we will be recruiting different motor units to fire to continue the work. This greater than normal number of motor units being recruited is what will bring about increased muscular size. More fibers firing, means more fibers growing, means more fibers contributing to muscular size.

Chris Hemsworth's God-Like Thor Workout

Hemsworth in particular was a model of consistency, and the physique he built has made “Chris Hemsworth Workout” the top search suggestion when you punch the actor’s name into Google. The Internet, though, is a minefield of shameless, click-baiting “Thor Workout” imitators. Fortunately, you don’t need to look any further than the full, unabridged template we present here, with exercises demonstrated by IFBB physique pro Sadik Hadzovic. So get ready to hit the gym, and remember: There are no shortcuts.

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.

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A walking program for chubby lifters that might actually get you on a treadmill: …

Conquer Your First Marathon

We know, 26.2 miles seems crazy, but you’re going to have to trust us. You’re ready. Completing your first marathon, and even scoring a competitive time, is within the reach of any experienced recreational runner willing to go the distance. With this 12-week program, broken into three simple steps, you’ll be ready to race with confidence.

6 Remedies for Lagging Upper Pecs

Gunter Schlierkamp is a big proponent of balanced pec training. While he will also admit that flat benching is crucial for overall chest development, he says that the only way to bring this area up is to attack it with the same ferocity as your other bodyparts. Here are his top six tips for blowing up that upper shelf of your torso.

Six Workouts That Melt Fat In Under 20 Minutes

You’re busy. We get that. With work, family, and friends, you can’t always exercise for one hour, several times a week, like you’re supposed to. Sometimes you just have to get in and get out. But if you have only 20 minutes to pump iron, a few biceps curls and a quick jog won’t cut it—you need a workout that hits the whole body, burning as many calories as possible.

10 HIIT Workouts to Get You Shredded for Summer

High intensity interval training (HIIT) has the fitness industry buzzing because of its potential to torch maximum calories in a minimum amount of time. The idea is that you do short periods of all-out work followed by short periods of active rest to make the body work harder than it does during steady-state cardio. Now that summer is here, there are absolutely no excuses for whipping yourself back into beach-body shape. To capitalize on the benefits of HIIT, we reached out to George “Hit” Richards, celebrity fitness trainer and calisthenics expert, and Pete Bommarito, C.S.C.S., U.S.A.W., a certified MAT Jumpstart Specialist and owner of Bommarito Performance Systems, for a variety of interval workouts designed to burn fat, build muscle, and enhance sports performance. Get in the best shape of your life (and look like it, too) with these 10 fat-blasting interval workouts.

Best Breakfasts for Weight Loss

Breakfast is the most important meal of the day—as if you haven't heard that before. But what you may not know is that eating breakfast is essential for successful weight loss. "It's like putting logs on a wood-burning stove. You need that initial input of fuel to get your metabolism going for the day," says Milton Stokes, R.D., author of Flat Belly Diet! For Men . Shoot for 400 to 600 calories within an hour of waking up, with an emphasis on nutrients that will leave you satisfied for hours: protein healthy fats, and fiber. Try these popular options, designed specifically to boost calorie burn.

Advanced Abs Annihilation Workout

Give this intense ab routine a try for constructing a solid six-pack.

60 Seconds with Flex | 3 Motion Seated Raises | Flex Lewis

IFBB Pro Flex Lewis presents 60 Seconds with Flex. Today’s tip is a 3 Motion Seated Raises with IFBB Physique Pro Mark Anthony. Use 3-4 sets with 20 reps for each motion. Use light weight and concentrate on your form. For a new tip every Thursday, visit

The Nine Most Gluttonous Restaurant Meals of 2014

If you care at all about your health and your waistline you will step back from these restaurant blunders. The Center for Science in the Public Interest released this year's winners of the Xtreme Eating Awards. One meal alone could pack on more than a full day's worth of calories. If you dare to eat them, here's what you've got to do to burn them off—it won't be easy.

Top 10 Energy-Boosting Foods and Drinks

It's not easy getting eight hours of sleep per night. For those of us who are overstressed and sleep-deprived, there’s a healthy way—10 actually—to boosts energy and fuels workouts without the pending sugar crash that comes along with energy drinks. Lisa Moskovitz, R.D., founder of The NY Nutrition Group, shares 10 top energy-boosting foods that are probably already in your kitchen. 5 Weird Things that Make You Bloated>>>

3 Killer Moves for a Stronger Back

Keeping the torso stationary, pull the handles back towards your torso while keeping the arms close to it as you rotate the wrist, so that by the time your hand is by your abdominals it is in a neutral position (palms facing the torso). Breathe out as you perform that movement. At that point you should be squeezing your back muscles hard.Hold that contraction for a second and slowly go back to the original position while breathing in.

Standing Calf Raise

Machines have been vilified for allowing you to work in only a single plane of motion. Indeed, if you did all of your training on machines, you’d be doing yourself a great disservice. That said, machines can help you finish a muscle group you’ve already smashed with free weights; and a lot of machines—like the standing calf raise—are perfect for overloading stubborn muscle groups that don’t seem to want to grow.

Fighter Diet 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

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.”

T NATION on Twitter

Facing challenges and overcoming them is what training is all about. 5 pull-up challenges: …

The Simple Running Trick to Avoid Knee Pain

Lean from your ankles, not hips, almost like you’re falling forward (think: skiers stance.) But, the best way to get in the right position—and protect your knees and other joints—is actually to shorten your stride length and take more steps per minute, says Metzl. Doing so will propel your body forward so you’ll get that lean naturally, without having to think about how you stand with ski poles. “It’s a lot easier to change how quickly your feet turn over than it is to change your body position, but it will get you a similar injury-prevention effect,” says Metzl. Plus, this simple trick can also make you a more efficient (read: faster) runner, per other research.

Get Strong With Singles Training

Are you sick of training programs that make you weak and line the pockets of infomercial marketers? If the answer is yes, look no further than singles training. Singles, aka one-rep training, is a tried-and-true, no-nonsense, results-producing, strength-building method that has worked for legends like strongman Bob Peoples and “The Scranton Strongman” Jim Williams to the greatest bench presser of all time, Jeremy Hoornstra. My client Jeremy just broke the raw bench world record in the 242 weight class — a record that stood for nearly 30 years. He benched 675 pounds raw, shattering the previous record of 603.5 pounds. The Stigma of Singles There’s a stigma are attached to singles. Many coaches and trainers believe they’re unsafe because they put a lot of strain on your muscles and connective tissue. And it does, which is why this protocol isn’t for beginner or intermediate trainers. Also, some believe singles demonstrate strength but don’t actually build strength because of a lack of work, but I say “pea hockey” (the Appalachian term for “nonsense”)! Try deadlifting 15 sets of singles at 80 percent of your one-rep max with a 30-second rest interval between singles.


#4: Berries: Blueberries, Strawberries & Raspberries Besides being delicious, berries are great for fat loss because they contain fiber, antioxidants, and have been shown to blunt the amount of insulin the body produces in response to high-carbohydrate foods. Raspberries, in particular, contain a unique antioxidant called ellagitannins that have been shown to improve the brain’s sensitivity to leptin, making you feel less hungry.

5 Muscles You've Never Heard Of

Sure, you know what the pecs, lats, bi's, and tri's are. They garner attention on the beach during the summer and look good in your favorite T-shirt. However, you're probably neglecting some lesser-known groups that play an important role in injury prevention. Here's what they are, what they do, and how to train them.

How to: Reverse-Grip Bench Press

The No. 1 complaint people have about the bench press is that it hurts their shoulders . Getting around this problem can be as simple as flipping your hands around on the bar. The reverse-grip (palms-up) bench press takes pressure off your shoulders while still working your pecs, and targets your triceps to an even greater degree than standard bench presses allow.

Countdown to UFC 185: Johny Hendricks vs. Matt Brown

Go inside the camps of former UFC welterweight champion Johny Hendricks and welterweight contender Matt Brown as they prepare to face each other at UFC 185.

Seven Easy Ways to Cook with Leftovers

Don’t let perfectly good food go to waste. Before you toss that half an onion or that waiting-to-wilt salad use these ingredient-saving ideas and get more mileage out of what’s sitting in your fridge.

Fighter Diet 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

11 Fat-Fighting Training Tips

Check out this comprehensive training guide with secrets to shedding fat and getting lean.

Improve Your Lifts

In any commercial gym, you’ll see legions of half-squatters loading up barbells with weight they couldn’t possibly take through a full range of motion. That’s because most pressing and squatting motions work on an ascending strength curve, meaning the lifts are hardest at the bottom and easiest at the top. “Dead movements” are a great way to exploit this curve and build strength by accelerating movements from a dead stop at the most difficult portion of each lift: the bottom. Pressing and squatting movements are reversible muscle actions, meaning you go down and up. Both have an eccentric (negative) phase, an amortization (switch from negative to positive) phase and a concentric (positive) phase. These phases make pressing and squatting function like a rubber band. Going down pulls the rubber band, while going up shoots it forward, as the elastic-like energy that’s stored during your descent helps you lift the weight back up. Dead movements put an end to this free lunch. When your spotter shouts out a clichéd cry of “It’s all you!” during a dead bench press or dead squat, it really will be all you.

Diet Plans: Considerations for Muscle Gain, Fat Loss, and Stubborn Body Types - Born Fitness

Just as important (and often overlooked) is that your current state of body composition (your ratio of muscle-to-fat) will significantly influence how your body responds to what you eat. It’s not fair, but very lean people can “get away” with eating more carbs and treats, whereas those with more weight to lose don’t have as much room to slip up in the amounts that they eat.

T NATION on Twitter

You can always spot the guy who doesn't read the new T Nation newsletter. Don't be that guy: …

What's the Line Between Sexy-Assertive and Unpleasantly Aggressive?

The best way to accomplish this feat is to choose positions where you can maintain eye contact and continue to kiss her. This shows her that you’re tuned in to her experience, and it maintains a sense of intimacy. Don’t turn her around and bend her over a piece of furniture. Instead, lift her and set her on top of it. Also avoid positions that immobilize her as that could trigger a fear response, and that’s not sexy at all. (It’s fine to play around with pinning her down, but don’t put her in any positions she actually can’t get out of.)

Event Info | Flex Lewis

Olympus Gym presents the 5th Annual Flex Lewis Classic NPC Bodybuilding Championships by BSN. WHEN: June 19-20th, 2015 WHERE: Embassy Suites 1200 Conference Center Boulevard Murfreesboro, TN 37129 (615) 890-4464 Room rate $105/night. Deadline for discounted rate is Sunday, May 17, 2015. Click here to reserve your room or call (615) 890-4464 and mention the ‘Flex Lewis Classic.” DIVISIONS: Teen Bodybuilding Teen Bikini Teen Physique Novice Bodybuilding Junior Bodybuilding Men’s Open Bodybuilding Masters Open Bodybuilding Novice Figure Open Figure Masters Figure Bikini Masters Bikini Men’s Physique Men’s Masters Physique 35+ Women’s Physique Emergency Services Crossover WEIGH IN DATE: June 19th, 2015 @ Embassy Suites 4:30 PM – 8:00 PM Class check in times are as follows: • All bodybuilding classes 4:30-5:15 • All bikini classes 5:15-6:00 • Figure and women’s physique classes 6:00-6:45 • All men’s physique classes 6:45-7:30 • Last call 7:30-8:00 (for anyone that didn’t make weight, missed weigh in time, works, etc.

The Beach Body Abs Workout

This highly demanding abdominal workout is specifically designed to train the core region throughout the three planes of motion and produce muscle shredding results in every muscle of the core. Celebrity trainer, Jay Cardiello has used this same routine with 50 Cent, Kevin Love and Tyson Chandler. Leave no muscle behind with this intense 13-move ab circuit engineered for getting a six-pack quick.

Battle to Boost Your 1RM

This sequence isn’t by any means random, either; there’s plenty of research to back up the value of cycling your training, also called periodization. For the first four weeks your goal will be muscle size, and your method will be higher reps (10–12) to failure. For the second four weeks your goal will be strength using slightly lower reps (5–8) but not to failure. The third phase has you going even heavier but for only a few reps (2–3), moving the bar as fast as possible through the range of motion. Those three phases stockpile the potential for ultimate 1RM strength (meaning, you’ll increase your max strength on a given lift) inside the target muscle bellies, while helping to prepare your neuromuscular system (mind-muscle connection) for getting the loaded bar from point A to point B. Ultimately, the final product will be a bigger, stronger, more powerful muscle. Not bad for 12 weeks of work. Phase 1: Matters of Size During the first phase of hypertrophy, your reps will hover around 10–12. The goal of the hypertrophy phase is to simply build more muscle.

10 Must-Haves for Any Man's Medicine Cabinet

Still stocking the same bottle of Advil you took to college with you? Sounds like it’s time to hit the drugstore. Whether it’s a pounding headache, stuffy nose, or a nasty case of heartburn, the following OTC meds and first-aid essentials can make some of the most annoying ailments more bearable. Be sure to read the label on any OTC drug before taking it, as different brands will have their own product-specific instructions for dosing, extraneous warnings, and expiration dates.

T NATION on Twitter

A lot of fakers out there. The REAL workouts Bradley Cooper used for American Sniper: …

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

EIWA Championships 3-7-15

Lehigh finishes second in team standings, Randy Cruz '16 wins individual title at 141 pounds.


•    Type 2 diabetes •    Infertility and poor reproductive health •    More belly fat and total body fat, and less muscle mass •    Less muscle growth from strength training •    Poorer athletic performance •    Slower recovery from intense training •    Greater risk of prostate cancer Low testosterone (T) is a much bigger problem than most men realize. There are many interconnected reasons for low T such as exposure to chemical estrogens, lack of nutrients in our food, diets that don’t provide the building blocks for the body to make T, and lack of physical activity. This article will provide five tips for raising your testosterone levels for the best physique and optimal health. Tip #1: Get Enough Vitamin D Although other nutrients are just as important as vitamin D for testosterone production, optimizing vitamin D levels is a first priority because the relationship between this nutrient and T has just been identified.

Training Is The Answer [NOT Ecxuses] - Subscribe for 3 FREE Training Courses: The Bodyweight Muscle Manifesto (Special Report), Bodyweight Bodybuilding Video & FREAK Strength Training Course UNDERGROUND STRENGTH & MUSCLE SHOP FROM ZACH: Start HERE: The Encyclopedia of Underground Strength & Conditioning Bodyweight Bodybuilding - High School Wrestling Workouts To Dominate The Competition - Recommended Gym Equipment - STRENGTH COACH BUSINESS: Underground Strength Coach Certification: Become an Underground Strength Coach & LIVE Your Passion - Online Underground Strength Coach Certification: Strength Coach Business Tips - TRAIN WITH ME AT THE UNDERGROUND STRENGTH GYM: in Edison & Manasquan, NJ - Manasquan Gym / Manasquan Strength Coach http://ZachEven-Esh.

10 Upper-Body Moves That Build Your Core Too

“Abs are made in the kitchen.” Yes, that’s partly true, but they’re made in the gym too — for any muscle to grow in size and density, it needs stimulus. To sculpt a ripped six-pack, you’ll need to target your abs with more than just a few plank holds and ab-wheel rollouts. Every exercise you do should engage the core so your trunk is stabilized in space.

Jailhouse Strong: Unarmed Combat Training Delivers Punishing Results

MMA bouts consist of periods of moderate energy output followed by short bursts. Whereas, real fights happen fast and are over quickly. When training to mimic the energy output of an MMA fight, it is possible to become effective in the ring but ineffective in a real-life self-preservation system. The common denominator, however, in both the street and competition is that explosively violent movements can increase the likelihood of success. So, shorter and more dynamic training should be part of any training regimen.

51 Workout Finisher: Chest Attack
52 Keith Davis on Twitter
53 The Healthy Snack That Tastes Better Than Junk Food
54 3 Supplements Every Weightlifter Should Take
55 Arnold Sports Weekend: Arnold Classic Report -
56 Flex Lewis on Twitter
57 The Speed Conditioning Workout
58 Six ways to get healthier in the next 20 minutes
59 Victor Martinez on Twitter
60 The Power of 8 Hours
61 Fighter Diet on Twitter
62 5 Things We Wish The Apple Watch Could Do
63 Men's Fitness on Twitter
64 Johny Hendricks Amps His Routine With This Knockout Mentality
65 VIDEO: The Fat-Loss Intensifier Workout
66 T NATION on Twitter
67 M@sicle on Twitter
68 Drink More Coffee to Cut Your Risk of Dementia
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71 DieselStrength on Twitter
72 Bench Press More Weight—Now
73 Dwayne Johnson on Twitter
74 Muscle & Fitness on Twitter
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The 20,000 Calorie Strongman Diet Tossing Kegs on Seven Meals a Day: The Story of the World's Strongest Man 2013 Worlds Strongest Man Finals 2012 Worlds Strongest Man Finals Derek Poundstone and Mark Bell at Poundstone Performance Training Center [View All Articles]
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Pretty smooth single with 815# @juggernauttraining #teamjts #squat @mbslingshot #powerlifting #VirusIntl” Ronnie Coleman on Instagram: “Gainz on the Go!! In this episode my Marketing Director Derek Ciocca, @RCSSdirector, shows ya'll how to survive on the road when clean food…” Phil Heath on Instagram: “Great time here in Cbus for the @arnoldsports Ohio. Now off to LAX for some business and then off to Melbourne AU for the @arnoldclassicau.” Mike O'Hearn on Instagram: “Best feeling in the world for me. A beautiful welcome home from the @arnoldsports from my baby's #MustLoveDogs” Juggernaut Training Systems on Instagram: “#Repost @rtenori1
Successful meet at the Arnold Weightlifting Championship this weekend: 4/6: 65kg/82kg for a National Championships…” [View All Videos]
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