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Jason Poston Europa Victory Interview

Jason Poston post show interview with David Baye about his Men's Physique Division Victory.

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The Time of Your Life?

Time is the most precious thing we have and, as the 86,400 seconds of each and every day tick away, we lose more and more of it. I began living with a sense of urgency when I realized this hard truth about life.

Sagittarius Horoscope for Sunday, April 13, 2014

Sunday, April 13, 2014 - You may be especially productive if you are collaborating with other people today. The responsive Moon is currently hanging out in your 11th House of Groups, enabling you to reach your goals without upsetting the collective process. If you are in charge, consider how each person on the team can successfully contribute to the overall project. Take time to make the best strategic assignments now, for this is your surest path to success.

Optimum Gold Standard 100% Casein at

SUGGESTED USE: Consume approximately 1 gram of protein per pound of body weight per day through a combination of high protein foods and supplements. For best results, consume your daily protein allotment over several small meals spread evenly throughout the day. TIP: Try using "slower" Gold Standard 100% Casein™ with "faster" proteins like Gold Standard 100% Whey™ or Pro Complex® at different times for maximum effectiveness. Take Gold Standard 100% Casein™ immediately before bed and in between meals when delayed protein delivery is desired. Drink Gold Standard 100% Whey™ or Pro Complex® proteins before and immediately after workouts for a rapid "shot" of amino acids.


Copyright © 2014 Weider Publications, LLC, a subsidiary of American Media, Inc.  All rights reserved.

The 6 Best Ways to Recover from Your Workout

As an avid Men’s Fitness reader, we know we don’t have to tell you to get your ass in the gym, but we might have to tell you that spending hours lifting day-in-and-day-out will stall your progress. Rest and recovery are essential components to any strength and conditioning program and most coaches and trainers would argue it’s just as or more important than the lifting itself. Recovery must occur before progress can be made. It’s important for staying injury free, long-term consistent training, and maxing out from time to time.

Leg Training for Weak Knees

A good first step is to get a practitioner to assess the damage if your knees are in a constant state of pain. Ensure that the issue isn’t too serious. Tendonitis, Patella Femoral Syndrome, and other chronic injuries like it are definitely things that can be curbed through proper training and tissue quality methods. The choices you make in the gym on leg day will be make-or-break factors for pesky knees. And don’t worry – I’m here to help.

Top 6 Signs You're "Overrunning"

How to tell if your race training’s getting too intense—plus how to protect yourself as you pound the pavement.

Back Attack: The Barbell Row

While the barbell version is superior for overall development, using cable and dumbbell variations works well too. For a more refined barbell version that uses a little more biceps, use a reverse grip (palms up) just outside your hips on the same bent over row movement. Your pull will be more to your lower abdomen and shift the emphasis to your lower lats, with some help from your bi's. Some gyms also have a modified barbell with neutral handles.

10 Caffeine-Free Foods to Help You Focus

A combination of healthy fats, protein, and carbohydrates consumed together is what replenishes energy levels. If you aim for a mix of carbs, fat, and protein at each meal and snack, you won’t have to worry about crashing and losing focus during the day. The other key to staying alert without caffeine is to eat every two to three hours. By doing this, you maintain your blood sugar levels.

Bring Bigger Stones to Your Workout

In a day and age where everyone is fascinated with technology, CrossFit reminds us that the simplest ideas are often the best. You can seek out state-of-the-art machines that cost $10,000 or more, or you can stick to low-tech equipment that’s been around forever: barbells, dumbbells, kettlebells —or stones.

6 Steps to Maximize Your Fat Loss Intervals

Cardio is the cornerstone to any good weight-loss plan—especially intervals, where you alternate going as fast as possible with brief periods of recovery. To help you make those sprints as effective as possible, we asked Phil Campbell, an interval-training expert and author of Ready, Set, Go! Fitness for his best fat-burning tips.

Abs 101

While it goes without saying that proper breathing is important during your training for every bodypart, during ab work it's especially important. When you follow up a deep inhale with a forceful exhale you actually work your intercostals—muscles that lie over, under and between your ribs. In effect, you're training them. Strong intercostals give you the ability to take deeper breaths, which helps move oxygen to hard working muscles. Think of dynamic breathing during your ab workouts as a Catch-22 with benefits.

Seven Dos and Don'ts for a Better-Working Brain

The secret to a brain that's on its "A" game at all times: staying healthy from head to toe. Habits like keeping blood pressure and cholesterol levels in check, eating a well-balanced diet, and avoiding excess stress make for a mind that functions at its best, says James Mastrianni, M.D., Ph.D., director of the Center for Comprehensive Care and Research on Memory Disorders at the University of Chicago Medicine. Plus, these habits are the brain's best defense against natural memory loss that comes with aging and long-term neurological disorders, like Alzheimer’s and dementia. Follow these to-dos and don’ts to keep your brain working its hardest now and later on.

Pauline's Week

Copy cat Pauline's regimen!

How to Use Stress to Your Advantage

Bill Russell may be the most successful athlete in NBA history, but in all 13 of his seasons he got so nervous before games that he usually threw up. Everyone, no matter how well prepared, feels butterflies in stressful situations. Your heart rate increases, your breathing speeds up, and you start worrying about the likelihood of failure rather than focusing on the possibility of success. Your brain instantly tells your body to shut down amid the onslaught of adrenaline and cortisol. But have you ever considered doing the opposite? Like Russell, you can learn to exploit those chemicals rather than suppress them.

5 Questions with Alex Viada - Juggernaut Training Systems

An ultra-marathoner with a 700 pound squat?! You read that correctly. Alex Viada is a different breed of athlete, he is a hybrid athlete, combining tremendous strength and exceptional endurance, he pushes his body in ways that few even thought was possible. With PRs of 705, 465 and 700 raw w/ wraps in the 220 class and a mile time of 4:15, Alex has reached levels that even few specialists can match. At his Durham, NC based facility, Complete Human Performance , Alex works with athletes of all kinds helping them take their strength and conditioning to new levels through well thought out hybrid training and sound nutrition. Learn more about Alex…

Win Tickets to an NBA Playoff Game!

Enter the Ride Along Sweepstakes for a chance to win.

10 Healthy Late-Night Snacks

Midnight hunger pangs? Satisfy your cravings without inflating your gut.

10 Power Foods for Size & Strength

When it comes to the infinite number of foods that you can put in your body, there are good foods and there are bad foods. Clearly, you know to avoid the bad foods whenever possible, but when it comes to choosing the very best foods for your physique goals, that's an even harder decision. FLEX is here to make it easier for you to find the best of the best--we call them Power Foods.

15 Best Bodyweight Exercises for Men

When you walk into the gym and every single bench and squat rack is taken by a bigger, stronger guy or by that “bro” doing curls in the squat rack, you could just turn around and walk out and say you’ll come back later. However, that isn’t an option when you’re trying to be your best you, because you know consistency is key. That one day off can lead to a week, which can lead to a month, and so on. Add these moves to your arsenal and watch the fat melt off your midsection all while building muscle, without skipping a day.

Burn After Reading: Hydroxycut SX-7

When it comes to shedding body fat, a clean diet and intense cardio are the main tools for the task. But to get the most from your efforts, the right supplements can go a long way to giving you an edge. Here, we present a group of fat-burning supplements that will help you get the fat loss you seek while feeling energized without the unwanted, uncomfortable sensations—jitters, nausea, and hunger pangs—that often come as a result of hard dieting.

Rookie Mistakes: The Pullup

Mistake 4: You’re staying straight as an arrow Many cues out there claim that the body should be held completely straight from head to toe in order to perform a good pullup. This sets an honest-minded trainee on the wrong path. We know pullups are intended to be a back developer, and we’ve learned that hitting the back requires the shoulders to be retracted and set to engage the posterior muscles. Try pulling your shoulders back without mildly arching your back. It’s not possible. To hit your back properly during pullups, think of raising the rib cage toward the bar. Arch the back, and set the shoulders . You’ll feel the difference.

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.

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.

10-Minute Treadmill Blast

When high-intensity interval training (HIIT) came along and gained popularity as the best way to burn fat while holding on to muscle, people started becoming disillusioned with their treadmills. Those long speed walks on an incline – which nobody really enjoyed to begin with – suddenly became less appealing. But that doesn’t mean that the treadmill itself as obsolete. On its own, the treadmill is a very effective fat-fighting tool. By applying high-intensity principles to your next treadmill workout, you can increase the amount of fat you’re burning per session – in far less time.

Video Series: Top Secret Chest Arsenal

WHEN IT COMES TO TRAINING CHEST, barbell and dumbbell flat-bench and incline presses sit at the top of the food chain. But once the foundation has been built, breaking through and putting the finishing touches on your pecs requires a little ingenuity. Fortunately, FLEX has five new moves that will have all the curious gym rats stealing your pec routine in no time.

Hulking Biceps

For example, let'’s say I a’m doing barbell curls, which is usually my first biceps exercise. I'’ll start with a light weight and do 10 quick reps (still using good form) just to get the biceps warmed up. My next set will again be 10 reps, with a weight that gets difficult to lift on the seventh or eighth rep. For my third set, I'’ll add another 20 pounds and shoot for eight reps. Then, for my final set, I'’ll add another 20 pounds and go for eight again. I struggle to get eight on the third set, so when the fourth set comes around, it'’s a real test of will, after having increased the weight, to try to equal the same number of reps.

Hormonal Increases

Hormones such as human growth hormone (GH), testosterone, and IGF-1 have been shown to play a role in muscle hypertrophy and strength gains.  Many of the great bodybuilders in the early ’90s trained with short rest periods between sets, as earlier research found that short rest periods in conjunction with intense training led to significant increases in GH and testosterone. The anabolic effects of testosterone on muscle mass are dose and concentration dependent. The prevalent dogma for the past 50 years has been that testosterone increases muscle mass by stimulating fractional muscle protein synthesis. Testosterone administration also results in increases in GH secretion, androgen receptor number, satellite cell activity, and increased IGF-I expression in skeletal muscle. It’s also been demonstrated that the increase in muscle anabolism is associated with an increase in the expression of intramuscular mRNA IGF-I. GH is also highly recognized for its role in muscle growth. Resistance exercise stimulates the release of GH from the anterior pituitary gland, with released levels being very dependent on exercise intensity.

The 4-Week Kettlebell Shred

Pavel says: Perform the exercises in the order they are listed. For example, on Monday of Week 1, do 3 sets of 5 reps of the double kettlebell front squat followed by three sets of five reps of the double kettlebell press. Take a four- to six-minute rest between sets. It seems like a lot of rest but don’t rush your training; this is not a lactic acid smoker, but serious strength training. On Mondays/Thursdays use 5-8 1RM in the double kettlebell front squat  and double kettlebell press.  For the kettlebell swings , beginners use 53 pounds, while advanced strength trained athletes use 70- 106-pound kettlebells.

Master This Move: Dips - The Upper Body Cure

To get started, simply perform three sets of as many reps as you can without training to failure. Do this twice per week—on your chest or triceps days if you follow a body-part split, or on your bench days if you train on an upper/lower schedule. For each workout, try to exceed the number of reps you performed the week before, adding extra sets if necessary.

7 Traits That Would Turn Off Any Woman

Neediness is dating death. Don’t rely on her for approval and validation. That’s the surest way to make her run. Show her that you’re a man who can take care of your life. If you've just met, don’t “open up” to her with all of your fears and insecurities. She’s not your mom.


The Predator's training philosophy and favorite exercises for building massive biceps.

Super Trooper

We've included for you Schwarzenegger's chest/back and biceps/triceps superset workouts. Since we don't recommend jumping righ into these grueling routines, we suggest that you modify them by knocking three sets off each exercise to start. After two weeks, add one set to each exercise per week until you've reached Schwarzenegger's full routines. Once you've gotten to that level, stick with each program for no more than eight weeks. Then return to standard single-bodypart training for eight weeks. This way, your body won't adapt to one particular style and grow complacent. This technique, known as the Weider Muscle Confusion Training Principle, was also one of the Oak's favorites, and with his record of success to back him up, you might consider trying it as well. - FLEX


a lot of people get defensive when their lack of achievement is questioned; then they lash out. those that spew hatred against Maria Kang when she posted her picture on the internet were just that - people that under achieved. instead of just moving along after seeing the picture, they opted to let their jealousy take the better of them. you see a lot of that with comments on bodybuilder's/fitness models' facebook pages where some folks just can't get over their misery and post negative comments about the bodybuilder/fitness model's "ugly" and "too much" phsysique.

Fat Burning, Floor-based Beatdown

If you can perform 3-4 runs through this circuit 3-4 days a week, you will quickly improve your overall fitness level while strengthening key muscle groups. As your body, heart and lungs become accustomed to the demands, you can add additional circuits (one per week), add reps (1-2 to each exercise per week) and/or reduce rest in between each exercise. A key to performing these exercises is keeping your core engaged throughout each movement.

Riding With IndyCar Champs

"The biggest things are cardio, stamina, and strength. And I know mentally, if we've got a hot day, a difficult day, I know I’m one of the best guys out there - that makes me more confident." Kanaan explains, “If you’re not fit, your leg starts hurting, or you can’t hold the steering wheel, you’re going to make a mistake, or you’re not going to be consistent in the race." And Kanaan’s training is also relatively similar to Dixon’s. He does CrossFit three times per week with 40-minutes of cardio (swimming or running), then two times per week are what he calls, "Tony Kanaan" days which consists of traditional weight lifting. As far as race weeks, he only trains three times per week and only will go hard on Monday then taper to ensure proper recovery.

Justin Compton - 2014 Orlando Europa

Justin Compton - 2014 Orlando Europa

Two Truths and a Lie: Food Court

Two Truths and a Lie is a party game where someone whom you've just met reveals three personal facts about themselves, with a twist: One of those "facts" is completely bogus. We're putting a healthy spin on this classic icebreaker to find out how well you can tell nutrition fact from fiction. Check out each trio of "truths" below and see if you can spot the lie.

Even Stronger Than They Look: Kai Greene

Witnessing Greene’s workouts can be confounding, because he can make light resistance do the work of heavy metal. But he can rule that heavy metal, too. I watched a chest workout in August 2010 in which a 294-pound Greene bench-pressed (with a suicide grip) 495 for 4 reps and then incline-pressed 405 for 6. He’s also hoisted jaw-dropping poundages on back and leg days. But, like Ronnie Coleman, he always lifts for reps and always to stimulate growth, not boost power.

Increase Strength With Unilateral Lifting

When you perform the exercise with just your right arm, the lack of counterbalancing weight causes your torso to twist toward your right side in the bottom position, forcing you to resist that twisting by contracting your obliques. As you begin to hoist the dumbbell with your right arm, the momentum generated by the action—along with the pulling of your torso muscles toward your left side to resist the pull of the weight on your right—causes your torso to rotate toward the left. This is cheating, despite the fact that you can't control it. This also happens on one-arm dumbbell rows as well as with standing exercises such as upright rows, lateral raises, front raises and dumbbell curls.

Shawn Rhoden: Aesthetics

Shawn Rhoden: Aesthetics

Juan Morel Guest Posing at the 2014 NPC Steve Stone Metropolitan

IFBB Pro bodybuilder Juan "Diesel" Morel guest posing at the 2014 NPC Steve Stone Metropolitan on Saturday April 12th. He's joined on stage by Ms. Physique Olympia, Dana Linn Bailey.

STRONGCast 17: Barbell Buddha, Living Your Dreams & Being STRONG - Zach Even-Esh

Chris has been in the iron game since he was a child. He became a different kind of a  “meathead”. Yes, he loved lifting heavy and he was damn good at it. But he also loved learning about life and what it takes to live a life on your own terms; Doing the things we all desire….

Workout Finisher: Full Body Flush

Scared to leave the gym with a bit more gas left in the tank? The full body flush is the ultimate finisher to boost your metabolism and fully deplete each muscle at the end of any workout. The movements are simple, but both the intensity and reps completed will be high.

Classically Trained

“My family is more important to me than anything, so I would never do anything to jeopardize my health and shorten the time I have on Earth with my family. That alone would keep me from ever getting caught up in the size game. I truthfully wouldn’t want to be that big, either. I just like a pleasing physique. I have tremendous respect for Ronnie Coleman. The man is just incredible. People have asked me many times if I could or if I would want to be Ronnie’s size to be Mr. Olympia for a year. My honest-to-God answer is no. I feel uncomfortable when I go up to 245-250 pounds. My knees and joints start to hurt at that weight. I just can’t imagine getting any heavier. It’s not the kind of look I’ve ever wanted.”

Ab Workouts: Spot-Reduce Your Belly Fat

Who would you believe? The Barbie and Ken look-alikes who say on the infomercials that if you use their ab-training gizmos, "You'll lose inches off your waist in just a few weeks!" or the many scientists who say such a claim is totally bogus? After all, attaining a washboard midsection simply by doing an ab exercise for five minutes a day is more or less the definition of spot-reducing, an outdated method of fat loss that had been relegated to a weight-room punch line. Well, now you can stop laughing - it seems the spot-reduction theory may actually hold water. Doing ab exercises for prolonged periods can, in fact, help you get better abs, and we've designed a program for you to achieve just that. All of which makes Barbie and Ken's logic, according to scientific research, brilliant!

5 Sex Myths She Believes

Visual stimulation during sex does not always goes hand-in-hand with watching porn. She may not realize that not all stimuli needs to be X-rated. For example, tons of women prefer to leave the lights on during sex so they can admire their partner’s eyes, lips, and muscles, Herbenick says. Or it can be as simple as using a mirror as a prop to watch you and your partner get busy. The most important thing to remember: Men and women have difference preferences. “Most of the porn that’s out there is made for men, by men,” Herbenick says. “So just because that certain genre doesn’t cater to a woman’s sexual appetite, doesn’t mean that she won’t use visual aids to get in the mood.”

Dieting and staying lean

I do lots of cardio. I need to! My body is not "naturally" shredded. Oh no, I wish! I just got to keep burning off a lot of calories to stay at where I want to be. Which is a lot leaner than my genetics would prefer! I often get comments like "you are so lean, you don´t need to do that much cardio" or "Are you trying to lean out even more?". First off, I AM lean because of all the training and strict dieting. If I stop doing it I will not look the same. Second, no, I am just STAYING in the shape I am. THAT takes effort and a never ending ability to just keep on even when it sucks and gets boring some times. When I feel like I refuse to do any more I just remind myself that I am so lucky to have a healthy body so I can work it like the workhorse I want it to be, and that I should be fortunate I have time to actually go to the gym as much as my schedule allows!

12 Foods to Remove from the Fridge Forever

Mixing up homemade G-and-T’s will save you money on drinks at the bar. But pouring tonic over your alcohol isn’t doing your body any favors. “It's generally sweetened with high-fructose corn syrup, the same sweetener as soda, and contains more than five teaspoons’ worth of sugar per cup,” says Sass.


If you've spent any time looking for nutrition advice, training programs, or supplement research on, you may have come across articles, quotations, or videos featuring Jim Stoppani, PhD. He's written a ton for various fitness magazines over the past-decade plus, but he does more than tap away at a keyboard.

51 Forget Stretching—Lifting Weights Is More Effective for Making You More Flexible