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Workout Intensity & Training for LIFE

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It Does Matter "Warrior Workout"

It Does Matter "Warrior Workout" Twitter Facebook

Workout Intensity & Training for LIFE

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Hack Squat Superset w/Chain Squats 4.12.14

765x2 Raw Squat-Chad Wesley Smith

Chad Wesley Smith squatting 765x2 for a wrapless PR.

Europa Orlando Pro Bikini Divas Posing

IFBB Bikini athletes model posing on stage at Europa Orlando 2014

Blast Your Chest With Multi Grip Bench Press Sets

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Back to My Roots - Warrior Intensity Workout

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Back to My Roots - Warrior Intensity Workout

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Should You Train Arms?

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2014 IFBB Orlando Europa Show of Champions

2014 IFBB Orlando Europa Show of Champions


Using muscle loss as a marker of when a diet has gotten too extreme is a good way to maintain a healthy approach, and make sure your body gets what it needs to keep up with consistent, intense training. Remember: You can eat any old junk to build fat. When you eat to build muscle, and give your muscles the fuel they require—like amino acids and bio-active peptides to assist muscle protein synthesis—you help the muscle keep growing, improving, and performing at a high level!

Sagittarius Horoscope for Saturday, April 12, 2014

Saturday, April 12, 2014 - Your playful spirit might run into a wall today, but the external resistance won't hold you back for long. You may be required to readjust your goals, but that's just because they weren't all that realistic in the first place. Once you bring your hopes back into line, you could discover that the new obstacles will be much easier to overcome. If success starts to slip through your fingers, keep a positive attitude, reconsider your objectives and try again.

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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.

Dymatize Elite Casein at

With 25g of 100% Micellar Casein, Elite Casein™ helps keep your muscles supplied with a steady stream of amino acids, the building blocks of muscle. This helps avoid the catabolic state of muscle protein breakdown that begins when your muscles are deprived of the right nutrients. Casein is a unique protein derived from milk that breaks down slowly in your digestive system, keeping you fuller longer and providing a sustained release of muscle building amino acids. Elite Casein™ only uses Micellar Casein that is cold filtered to preserve purity and maximize effectiveness by avoiding denaturing of the protein. This makes Elite Casein™ the ideal choice any time you are not able to consume protein at least every four hours such as when you know you are going to go for a long time between meals at night while you are sleeping.

Six Things People Get All Wrong About Abs

There are so many myths out there about abs so we decided to cut to the chase and dispel six of them for you. Change up your game with these tips, and in four weeks the other guys will still be doing crunches while you reap the benefits.

Get Pumped! Editor's Picks: Metal Workout Playlist

The best M&F staff-approved metal songs to get you pumped up to go hard at the gym.

Fight Week Conditioning with Manny Pacquiao

With Fortune in his corner, Pacquiao never lost a fight. He posted epic, highlight reel wins against top-tier opponents like Erik Morales and Marco Antonio Barrera using the same low-tech, throwback training methods that he has done for this second bout with Bradley. For Fortune, the reasoning is simple.

Get Yoked: Back Exercises For Extreme Thickness

“She just came up to you and told you your back sucks?” This was Dr. Jim Stoppani‘s reply when I told him that my wife critically analyzed my back development, finding it lacking. To be fair, I had specifically asked her about my physique development, and she was kind enough to provide an honest answer. (Note: cameras and video also work well for analysis, but as a married man, I knew I should ask my wife.) Once she said it, it hit me like a ton of bricks - a mighty load for my then-feeble back. Here‘s the solution, because you don‘t want to make the same mistakes I have.

Simple Steps to Power Up Your Energy Reserves

Forget temporary energy solutions like drinks and bars. Get all-day energy with these helpful tips.

BPI Sports 1.M.R Vortex at

Anyone looking for MORE! MORE Energy, MORE Intensity, and MORE Power from start to finish.* No matter what type of athlete you are, or aspire to be, VORTEX™ is the pre-workout powder that offers something for everyone. Regardless of your fitness goals, whether it's strength, muscle, energy or endurance that you're looking for…VORTEX™ is the product to help you outperform the competition. 1MR VORTEX™ is the extreme pre-workout supplement that gets the sweat pouring and your adrenalin pumping!*†

4 Easy Tricks to Lift More Weight Instantly

Here’s how it works: before your main lift, quickly expose your muscles to a heavy, non-fatiguing weight for a single set. Before you back squat 250 lbs. for 10 reps, for example, try a heavy set of 2 reps (at around 90% of your 1-rep max). Or you can use a set of heavy kettlebell swings to fire your glutes, activate your hip drive from the bottom, and spike your central nervous system.

The Shakedown Episode 3: Chocolate Peanut Butter Shake

One of the most popular shake combinations, we give you a quick and delicious recipe for a chocolate peanut butter post-workout shake.

Apples: The Fat-Fighting Fruit

In the University of Arts and Sciences study, the researchers gave more than 70 obese male and female subjects 600 mg of apple polyphenols or a placebo per day for 12 weeks. They measured the subjects’ LDL (bad) cholesterol, total cholesterol, bodyweight and abdominal fat at the beginning and end of the study and found that those supplementing with apple polyphenols lost significantly more abdominal fat and bodyweight, and had lower total cholesterol and LDL cholesterol levels compared to the subjects taking the placebo.

Video: Arnold Europe Final Posedown

Anyone who says bodybuilding isn't fun to watch has never seen Kai and Phil go head-to-head.  Watch them go pose for pose along with Dennis Wolf, Shawn Rhoden, Victor Martinez, and Roelly Winklaar and decide for yourself who's the best bodybuilder in the world...

Eating Bacon Fries Your Sperm Count

Men who eat processed meat like sausage and lunch meat—even as little as one slice of bacon daily—have lower sperm counts than those who eat them sparingly, says a study on the diets of men in couples who were having trouble conceiving . On the bright side, the research also suggests that eating a piece of white fish (like cod or halibut) every other day could improve sperm quality.

Week in Review: What You Might Have Missed

You may not be able to spend all day scrolling through your Facebook and Twitter feeds. If you are, you probably should be doing some work. But either way, you shouldn't have to miss out. So we're going to make your life a little easier. Each week, we'll pull together some of the best, most-engaging, can't-miss content from—everything from training to nutrition to style — and give you a chance to play catch-up.

The Butt Bible Pak

“So I finally came back after a short period of studying for my law school entrance exam, and I’m finally ready to post result pictures from doing the Butt Bible Workout. I don’t have a long story, honestly, I just have always been bottom heavy even though I’m 5’1 and 115 lbs. Well guess what, the butt bible transformed my butt ! I’m still working out as I have a few more weeks to go, but here are some results pix. Yes, they are pictures of my butt; however, I am in a bathing suit The space next to it is blank because I’m waiting to put up week 4 and week 6. sooo here we goooooo …. as you can tell in the first week, i had a dimple in my butt cheek (lol) saddle bags , jiggly thighs, and a saggy butt.. and week 3 the dimple has disappeared and my saddle bags have gone down, a

Vegetarians Not Always Healthier Than Carnivorous Counterparts

The study surveyed over 15,000 people, a mix of vegetarians, vegetarians who eat eggs and cheese, and meat eaters. The results showed that more than 30% of vegetarians surveyed had allergies, while less than 17% of participants who regularly included meat in their diet had allergies. Vegetarians were also more likely to report chronic health conditions, like heart disease and cancer, than meat eaters.

Restaurant Rules: The Best Fast Food Options

We envisioned this article as an easy guide on what to eat when you’re at one of those chains.  We know that not all meals are leisurely affairs and that sometimes you need to fuel those muscles on the run. When you’re rushed, some of the rules you’d normally adhere to go out the window. None of the options listed below are the perfect choice for whichever diet you’re following, but it would still be better to have them in your belly than face hunger and catabolism.

Rookie Mistakes: The Bench Press

Mistake 2: Your grip is too wide Many lifters use the ring markings on most Olympic bars to identify where the hands belong on the bench-press bar. The most common cue I’ve personally heard is to line up the middle fingers with the rings. The truth is, when it comes to the classic, standard bench press, hand placement really depends on two things: arm length and shoulder health. If your arms are shorter, a grip that’s too wide may put your body into a mechanical disadvantage, since your elbow angle will exceed 90 degrees while lifting. Also, if you have a history of shoulder problems, a wider grip will encourage a flared elbow, which puts the shoulder at a higher risk for joint stress. Instead, use a slightly narrower grip and keep the elbows closer to the body. Your body will thank you.

The Best Barbell-Only Back Workout

You’ll begin with the hang clean, an Olympic  weightlifting exercise that works everything but requires the traps to help heave weights from the knees to the shoulders. Then you can target the lats with rows from various angles. If overemphasizing chest work has left your front and back out of balance, you couldn’t ask for a better tool than the trusty barbell to set things right.

The Million Dollar Arm Workout

It might be a long shot developing a 95mph fastball to make the big bucks in the big leagues, but you certaintly can build yourself some solid beach muscles. Here's the only 30-minute arm workout you'll ever need.

Trainer Q&A: Should I Crack My Back?

Men's Fitness: Why does the back crack when put into certain positions, and should I have it cracked? Dr. Chandler: Research doesn’t lead us to a conclusion on why the back cracks. There is discussion about whether it is soft tissue slipping over bumps on the bone making that popping sound, or soft tissue slipping over soft tissue. It could be all of those things depending on the particular pop. I’m not necessarily a fan of cracking your back or spinal manipulation for spine health . I don’t know that there is good support for that.

Super Pump Shoulder and Arm Workout

The concept of spending hours upon hours in the gym is long, long gone. High intensity in shorter time is where it's at these days, and rightfully so, it works. To save you some time, ISSA-certified Monica Eiler lays out a quick and hardcore workout for your shoulders and arms in under 20 minutes.

Lionel Beyeke in Pursuit of Victory

Lionel Beyeke in Pursuit of Victory

Jon Hamm: A League of His Own

At age 43, Hamm is at the tail end of a crazy seven-year streak, during which he went from handsome-but-unknown actor to dashing Hollywood superstar over the course of a single TV series. In the process, Hamm did something very special, by forging a stardom that’s actually enviable and not at all annoying, joining the likes of George Clooney and Harrison Ford in the tiny club of A-list actors who achieved their recognition not as teen heartthrobs or promising youngsters, but as early-middle-aged men. With classic leading-man looks and an easy, approachable charm, they’re as admired by men as they are desired by women. It’s a good place to be.

The Complete M&F Beginner's Training Guide

In the realm of fitness, three-month programs dominate the landscape. You’ve even seen plenty of them in this magazine over the years. Are they effective? Absolutely. But we’re going to let you in on an interesting secret: It doesn’t necessary take eight or 12 weeks to get your feet wet in the gym. Not that you’ll be a seasoned vet after four weeks, but if you can just get that first month under your belt, you’ll get yourself over the proverbial hump where so many fail and give up, and set the stage for a lifetime of gains. Let’s just call this the accelerated beginner’s guide to bodybuilding. In this plan, your first month of training will be demanding, but not so demanding as to cause injury (or worse yet, burnout), and progressive in the sense that each week you’ll graduate to different exercises, higher volume, more intensity or all of the above. After four weeks you’ll not only be ready for the next challenge but you’ll have built a significant amount of quality muscle. In other words, one month from now you’ll look significantly better with your shirt off than you look now.

Back To KILLING My Workouts - Zach Even-Esh

With my injury in my ankle and achilles I was doing some slower, heavy lifting workouts. I was hitting PRs and very focused on the moving big weights in the squat, bench, deadlift and clean.

Win Tickets to an NBA Playoff Game!

Enter the Ride Along Sweepstakes for a chance to win.

10 Ways to Manage Twitter So It Doesn’t Manage You

Simply following the Twitter feeds of hundreds of Twitter accounts can be overwhelming and disorganized. Whatever your subject interest, to best manage your Twitter routine, “it’s really about how you use the tool as opposed to what you use it for,” says Dr. Joseph Kvedar, director of the Center for Connected Health , an organization that explores how to use technology to integrate health into everyday life. Here we present 10 ways to use Twitter in a healthy way without it getting a hold of you.

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.

Marvelous Delts

Many, if not most, bodybuilders consider the traps to be part of the back, for no more logical reason than that they appear to be part of the back; they’re integral, also, with the shoulder girdle in lifting it and helping to contract the rear delts. To me, the shoulder complex consists of the shoulder beam, the three different deltoid heads and the traps. The traps, however, cannot be pumped to maximum capacity in the same workout with the other shoulder components. Too much energy would be expended before all of the muscles could be completed; therefore, I save traps for back day, when they have full strength. FLEX

Behind the Scenes with Montana Marks

Come behind the scenes to a FLEX Bikini Model Search photo shoot with Montana Marks, as she talks about her preparation for the upcoming competition, sponsored by BPI.

7 Body Language Tweaks for Meeting More Women

Pull your hands out of your pockets, stop using your drink as a defense mechanism—and watch how differently women respond.

Incline Cable Flye for a Stronger Chest

We know. The cable crossover station is crowded! Then, when it does open up, you have precious little time before people start asking to work in. That probably explains why you’re always doing the same exercises over and over—a high crossover and a low crossover .

The FLEX April 2014 Issue

Be sure to pick up the April issue of FLEX Magazine, on newsstands now! In the meantime, here's a sneak peek!

Lose Your Love Handles With the Dumbbell Side Bend

Forging a solid midsection is as much about diet and cardio as rocking out endless crunches . But when it comes to taking decisive action against love handles, most guys aren't sure what exercise will best attack the problem. The single most popular‚ and most misused‚ exercise for your obliques is the dumbbell side bend. Once you understand how this move works, the way you've been doing them and the wacky technique flaws you'll see at any gym will seem comical to you. Here are the basics to get you started.

Doing all the workouts and it's not showing?

You're eating your perfect meals. You're doing your cardio workouts . You're not cheating. You're training heavy and hard . And you've been doing it long. Just not long enough. On the surface you look like you haven't set foot in the gym maybe, or could pass for being 'thick' or 'athletic' naturally. People do not ask you if you work out but you DO. Hey, you do it five days a week!

10 Gluten-Free Breakfast Recipes

Whether gluten messes with your gut or you’re simply on a mission to mix things up in the morning, try these energy-boosting breakfasts from The Big Book of Gluten-Free Recipes, a collection of 500+ easy, wheat-free meals and snacks.

20 Cocktail Recipes Every Man Should Know How to Make

From a classic martini to the perfect Manhattan, there are a few key drinks you need in your entertaining arsenal. And these recipes, from the book World’s Best Cocktails, are guaranteed to turn you into an amateur mixologist.

CrossFit Physique: Extreme Jump Rope

Shred fat and blast your shoulders and calves with Rocky's favorite move.


Many coaches often design strength training programs that do not properly work muscles through their full range-of-motion. For example, squatting to only parallel (where the thigh is parallel to the floor) will overload the middle- and top-end range of the squat, but neglect the bottom range.

11 Reasons You’re Not Even Losing a Pound

Skipping meals and snacks may seem like a surefire way to drop weight, but it almost always ends up backfiring. It can increase cravings and harm your metabolism, so it’s best to fuel up often. White suggests eating three hours after big meals and two hours after snacks. Of course, if you're working out, it’s important to refuel within 30 minutes of exercise.

Ask Men's Fitness: What's an Easy Dish to Make for a Vegan?

I'm having a large dinner party and serving meat, but one vegan will be attending. What's a good, easy dish to prepare for him?" —James Z., Brooklyn, NY