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Your METAL Moment Of The Day: Deadlifting with chains......a lot of chains. At MONSTER GARAGE GYM. Founded by: 2-Time WPC World Powerlifting Champion, Eric M...

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Iron Woman: Embrace Yours, Part 2 - Juggernaut Training Systems

We are placed in this society where women are often put into a “I don’t want muscle because I don’t want to look like a man” category.  They loose out on the opportunity to know what being strong feels like.  This is sad to me! I am so incredibly happy in my little muscular petite sexual body!  I weight lift about 6 days a week and follow a pretty healthy eating lifetstyle minus my Oreo addiction, oops.  I stand about 4’11 and weigh about 115lbs, it fluctuates.  I am strong minded when it comes to facing the iron day in and day out.  I constantly and striving to be the best at what I can be, not for others but for the life God blessed for me.  I want to be a role model for woman and show them that strong is sexy.  It gives you a sense of power over society and confidence like you can’t imagine.  When I stand in line at the grocery store and I see the typical “hott” celebrity on the magazine, not one ounce of me is wishing I had their body.  I know many women do this, I hear it at work, I see it at school on girls laptops, computer screens, phone screen savers etc.


Try slightly leaning forward with the upper body. Depending on how you're performing the lift, you may be applying plenty of tension on your hip flexors/rec.fem. Also, rest for 30 seconds before switching legs. That's OK too. The squat idea above is not bad for improving mobility in the hip socket, but it won't actually stretch your hip flexors, since at the bottom of a squat the hips are the most flexed. A better way to open up the hip flexors would be through soft tissue work (think lacrosse ball/foam roller), lunge position stretches, and dynamic work like spiderman walks.

Sagittarius Horoscope for Monday, April 14, 2014

Monday, April 14, 2014 - Expressing your emotions honestly always sounds like the best policy, but a spontaneous declaration of love may not go over very well today. Unfortunately, writing about the desires of your heart in an email or text won't necessarily fare any better. Mischievous Mercury's influence can bend your emotions out of shape, so you might not have a very clear perspective now, even if you believe you do. Only fools rush in; be smart and wait a few days before saying what's on your mind. Channel your passion into expressing your creativity instead.


Watch a video of how to perform the barbell squat >>

Beginner's Nutrition Tips: Eating Order

To simplify, this means protein will always be broken down (oxidized) first because there’s no room to store it while the rate of oxidation for carbohydrates and fats will diminish and so stored in the presence of protein. In the same vein, it means the more carbohydrates you eat the more time the body will spend oxidizing it and less the body will spend oxidizing fat. Yes, this means most dietary fat in the presence of carbohydrates (and protein) will be stored in your body.

10 Questions All Lifters Should Know How to Answer

TUT is the total amount of time a muscle is placed under stress during the length of a set. Your cadence, or tempo, for each rep determines your TUT. For example, if you’re using a 3/1/3 cadence (three seconds on the positive portion of a movement, pause for one second at the apex, and then take three seconds on the negative) for 7 reps your time under tension for that set is 49 seconds.

The 3-Move Total Body Workout

We often times get caught up in the plethora of exercises and routines that are displayed all over the Internet. Having too many options to choose from can keep us from focusing on our goals. We start a routine with hopes to build more muscle and strength, faster, but then end up finding another great routine to follow two weeks later. It is true that you need to switch things up once in a while to create continual adaptations. But many take this to the extreme. Six weeks is a good amount of time to work consistently at a routine. Tracking your numbers, and adding weight to the bar while continuing to work on form and execution, will bring you much better gains than changing your routine all of the time.

Straight-Up Ab Blast Workout

Three of its four exercises target the lower abs directly via movement of the lower body while the upper body remains stationary. Since the bottom portion of the six-pack is typically the toughest to bring out, we’ll put a little more focus into developing that area. This workout wasn’t designed to be an afterthought that can be thrown in at the end of any chest or back workout.

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Warnings: This product is only intended for use by healthy adults over 18 years of age. Do not take this product with alcohol. Do not take this product with any product containing caffeine or other ingredients that have a known stimulant effect. Consult your physician before using this product if you are taking any prescription or over-the-counter medications or supplements. Do not use this product if you are pregnant, expect to become pregnant or are nursing. Do not use this product if you are at risk or are being treated for any medical condition including, but not limited to: high or low blood pressure; cardiac arrhythmia; stroke; heart, liver, kidney or thyroid disease; seizure disorder; psychiatric disease; diabetes; difficulty urinating due to prostate enlargement or if you are taking a MAO inhibitor. Discontinue use and consult your health care professional if you experience any adverse reaction to this product. Do not exceed recommended serving size or suggested use. KEEP OUT OF REACH OF CHILDREN.

Lean Legs Pak (Fitness)

"Dear Pauline ,  I feel i must take some time and express my appreciation and say Thanks for creating the Butt Bible ,i have it for a very long time,but was really hard for me to stop heavy leg workouts and trust the Butt bible,out of my despair i did it about 5-6 weeks ago,i only do it ones a week(level 3 ,the next week level 2) and still train my legs 2 times,but i got a extreme new look ...a butt that i never had before . Thanks so much ,here is lil pic that i did for a friend of mine to see where i am . Thanks for this great knowledge !"- Tanja

Get Bigger Shoulders With 5 Easy Moves

With the setup here, we’re stripping down to the bare essentials. You’ll perform barbell shrugs to develop your traps, then a balanced dumbbell raise attack that will keep your lats, a delicate muscle group, evenly developed and help protect your shoulders when you bench-press. Now that your shoulders are warmed up, we’re getting you yoked up by throwing in the military press as your finishing move.

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.

9 Foods That Should Be In Every Diet

9 Foods That Should Be In Every Diet

Smith Machine Trap Training

There are only so many ways to hit your upper traps. Sure, they get worked with pretty much any shoulder exercise (overhead presses, lateral raises, upright rows), but isolating the upper traps is usually a matter of doing one of the few variations of shrugs you’re familiar with. if you’re tired of the standard barbell or dumbbell shrug, move over to the Smith machine. Keeping the bar in front of you is one way to do it, but we like the behind-the-back variation. It helps keep your shoulders back to engage other back muscles and improve posture, it helps build thicker upper traps (the primary purpose of the move), and, as a bonus, it might just keep you from getting bored with your current free-weight trap routine.

MET-Rx Protein & Oats at

What’s better about our formula is the synergistic ratio of whey protein, oats and flax in the powder. Whey provides fast-acting protein while the carbs from oats are slow-acting; they all work together to deliver the right balance of nutrition to help support lean muscle mass and strength, while providing you with the energy you need to attack your busy day and an all-out gym session.*

The Best Suspension-Trainer Ab Workout

Attach the trainer to a sturdy overhead object—a door (with the included attachment), a ceiling beam, a tree limb—and lengthen the handles so they’re near the floor (you can shorten them to make the exercise easier). Get into pushup position with your hands on the handles. Keeping your body braced and straight, make circles with your hands, rotating them inward and then outward. Each complete circle is 1 rep.

Testosterone: Boost Your Love Hormone Naturally

The following simple strategies will give you a nutritional arsenal that will keep your testosterone levels peaked naturally, helping you stay lean while boosting your performance with the weights and the women. Load Up on Potassium-Rich Foods One out of every three men in the U.S. suffers from high blood pressure, which is bad for your heart and can impair blood flow, making it tougher to get and maintain an erection. Potassium can help. Studies show that guys getting more of the nutrient have a much easier time keeping their blood pressure levels within a healthy range. the best natural sources of potassium include spinach, potatoes, lima beans, squash, cantaloupe, tomatoes, bananas, peaches, kiwis and yogurt. Reduce Your Salt Intake Salt travels with water inside your body, so the more salt you eat, the more fluid leaves other regions to travel with it in your bloodstream. this increase in your blood’s volume spikes blood pressure levels—and weakens erections. to lower blood pressure naturally, aim for less than 2,300mg of sodium per day. if you already have high BP, keep this number below 1,500mg.

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.

How To Build Muscle Without Gaining Fat

Building muscle is a process that takes progressive training (as in heavier work load, more reps with a given work load etc), calories and recovery. If you don't eat enough your energy will suffer and what happens: you won't be able to train hard to stimulate those muscles to grow. The reason why people lose muscle when trying to cut some body fat is: they stop training as hard due to lack of energy. You see, if you can keep on training as intensely as you can during your normal higher calorie diet you prevent most of the muscle loss during a leaning out phase.

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Best Fruit for Bodybuilding

The problem with fructose arises when the liver glycogen levels are full. At this point, fructose gets converted to fat and that helps to increase the size of the fat cells. Since we aren't equipped with fuel gauges to tell us how full our livers are, many bodybuilders opt for avoiding fruit all together. But such extreme measures are not necessary. There are actually a few times when fruit is not only okay—it's actually helpful.

The 360-Degree Shoulder Workout

Just about every Muscle & Fitness reader knows that to  build cannonball delts , you need to start with heavy presses followed by an isolation exercise for each of the three deltoid heads. Astute readers even cycle the order in which they train each deltoid head from one workout to the next, knowing that the move that comes first will be trained harder as energy levels and focus are higher earlier in the workout. This workout takes that training philosophy one step further for hardcore gains. After a pair of  compound moves , you'’ll do two shoulder exercises back-to-back for the targeted deltoid head (Shoulder Workout No. 1 focuses on the front head, Workout No. 2 the middle and Workout No. 3 the rear delt head). The first of the "focused delt" moves is done just slightly heavier than what you may be accustomed to for three sets of eight reps, followed by a machine move where you just have to push a weight, not balance it,— for that same delt head. You'’ll also be doing drop sets on each set of the machine move. Finish off with exercises for each of the remaining delt heads done for straight sets, and don'’t forget to rotate workouts next time you train shoulders.

The Anatomy of a Fart

We've all dealt them and smelled them, but what is the science behind them?

12 Healthy Fast Food Lunches

Fast food is cheap, filling, convenient, and a delicious option that often comes with a side of guilt. One in every four Americans eats fast food at least once a day. Unfortunately, many fast food meals contain a whole day’s worth of calories and fat. Take a Double Whopper Sandwich Meal from Burger King for example: It will set you back 1430 calories and 72g fat! While you can do a lot of nutritional destruction at the drive-thru window, opting for fast food fixes at lunchtime does not have to derail your healthy-eating plan. Tanya Zuckerbrot, RD, author of The F-Factor Diet, scoured some of the most popular fast food chains and picked the top 12 fast-food lunches that have a healthy amount of calories, protein, and fat.

The Clean, Lean Muscle Gain Meal Plan

This program is designed for a 200-pound lifter with 10% body fat. To adjust the numbers for your size, simply take your lean body weight (body weight - (body fat % x body weight) and divide it by 200 (the approximate lean body weight of the sample lifter). So for a 150-pound lifter with 10% body fat, the formula would be (150 - (0.10 x 150)=135/200=0.675. Simply take this number and multiply it by the amounts given in the sample plan to get the correct numbers for your lean body mass. For the 150-pound lifter, instead of having 90g carbs and 35g of protein at Meal 1 on his training day, he would have (90x0.675) = 60g of carbs and (35x0.675) = 24g of protein.

8 Amazing Fat-Burning Intervals

If your goal is to burn fat, intervals better be part of your program. Besides being a quick method to getting in a great workout, intervals are extremely effective for transforming your physique. By incorporating intense periods of work with short recovery segments, intervals allow you to keep the workout intensity high while still maintaining form. The magic of high intensity interval training (or HIIT for short) lies its ability to keep you burning fat even after you leave the gym. In short, your body isn’t able to bring in enough oxygen during periods of hard work. Therefore, you accumulate a “debt” of oxygen that must be repaid post-workout in order to get back to normal. The result — your metabolism is revved for hours after you leave the gym. Trainers refer to this phenomena as excess post-exercise oxygen consumption or EPOC. The biggest way to use it to your advantage is to make short, intense exercise bouts a regular piece of your workout regimen.

Choosing the Right Bench Press Grip

Using a narrower grip on the bar - where the index fingers are on the inside smooth part of the bar – will target the triceps and be much easier on your shoulders. If you can’t keep your chest up when benching, this narrow grip bench press variation can create a lot of stress on the anterior (front) part of your shoulders, as I describe in this video.

The 10 Most Common Sex Mistakes

It's the third date, and you know what that means: time for sex! OK, not really (unless the world really does work like Sex and the City , in which case, kill yourself), but you'll know when it's that date. The one that, rather than ending with a kiss on the cheek and a box of tissues, results in an invitation to her place for a nightcap (or an acceptance of yours). There simply isn't an exact science to the game of love (or lovemaking, for that matter), but there are some obvious moves that will ensure she doesn't want to see you ever again. So, if you really like this girl , or at the very least like slapping flappies with this girl, crack open a bottle (not a box) of wine, sit back and don't do these things. And don't call it "slapping flappies."

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.

10 Rules to Eating for Mass

However, although there may not be any secrets to eating for size, there are rules — 10, to be exact. Know and live by these rules and you will gain the mass you want. And when we say live by them we mean live by them. Bodybuilding, after all, is a life- style, not a part-time hobby. You shouldn’t expect to grow following a diet only some of the time, any more than if you hit the weights only some of the time. It’s about a commitment to the body- building lifestyle that counts, which means 24/7/365 focus, discipline and drive. Remember: every time you eat a meal, you are bodybuilding. So, eat well and eat often.

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.

Trainer Q&A: Can Kinesiology Tape Help Heal Workout Injuries?

How does kinesiology tape benefit injury rehabilitation? Kinesiology tape can help with fluid movement because the elastic recoil of the tape ‘lifts’ the skin, which increases the space underneath to allow for lymphatic drainage. Your lymph system is a systemic whole-body system that helps with moving fluids into and out of the area. The lymphatic system sits just under the skin so when you put the tape on, it helps to clear an area of swelling. Increased lymphatic drainage helps with tissue healing which helps speed up the healing process. You can wear it in the shower and while sleeping so it's providing therapeutic treatment 24/7.

Is Workout Motivation Hereditary?

The researchers found that the animals that were bred to exercise, given the opportunity, were more likely to exercise voluntarily than the offspring of more sedentary rats. Another interesting finding was that when scientists examined the brains of the rats, they found that the animals that were bred to run had more mature neurons in the  nucleus accumbens,  the part of the brain responsible for reward processing. In another experiment, researchers placed the less active rats on running wheels, encouraging them to exercise. After six days, although they had run less than the activity-bred animals, their brains began to show more mature neurons in their nucleus accumbens.

The Final Word On The Possibility Of Getting Fit Fast

Layne Norton: I think there are two big things. One is consistency. Train consistently and pay attention to your nutrition consistently. Okay, there are three things. Two: Be patient. Your body isn’t going to change overnight. If you have 50 pounds of body fat to lose, it may take you over a year, if you do it right. But if you do it right, you’ll keep it off. And if you want to gain 20 pounds of muscle, if you’re a skinny guy like I was — I’ve been training hard for over a decade. It took me a couple years before I actually looked in the mirror and saw some muscle on me. But it does happen. Slow progress is still progress.

The Gift Trains Chest

Need some motivation? Check out Phil Heath training chest 2 weeks before the 2013 Olympia.

Ask Men's Fitness: How Do I Get the Perfect Amount of Scruff?

If you have a good, full shadow by the end of a typical day, then be sure to stop shaving exactly 48 hours prior to your date, advises Brendan Murdock, the founder and owner of the eponymous grooming salon in London. If you're not imbued with Wookiee DNA, he says, give it at least one more day or half-day. "Keep in mind that most are not particularly fond of short, prickly stubble," Murdock says. So, if your beard is really slow, don't shave after Wednesday morning.

5 Training Tips from Michael Phelps

caught up with him before he retired and he shared some of his training dos and don'ts. If he sticks to these tips, there's a good chance we'll see him in Rio in 2016.  Get Fit Like Phelps>>>

Nine Aches and Pains You Shouldn’t Ignore

You're a busy guy, and it's easy to be your own doctor. That means writing off a nagging headache as the result of a hellish few days at work, or blaming your takeout tendencies for a nasty case of  heartburn . But sometimes, brushing off these annoyances means ignoring a more serious health problem. After all, aches and pains are your body's way of telling you that something is off.

An AB-solute Must!

Hanging leg raises are an absolute must for lower ab development. With your knees slightly bent, raise your feet until they’re past parallel with the floor, then lower them back down in the same controlled motion with which you raised them. And when it comes to tightening the obliques, nothing beats broomstick twists — which can also be performed while sitting on a Roman chair — because they make the obliques especially hard.

Live It, Love It

It was a fantastic feeling sitting in the ditch with my arms aching. My arms were so numb that I couldn’t comb my hair the next day, but the muscle soreness meant my muscles were growing. A whole new world, in which I was the boss and in charge of my destiny, had opened up. I realized that I could make myself into the person I wanted to be, as long as I stayed focused and dedicated to reaching my goals. If I had to choose one word to describe bodybuilding, it would be “joy.”

9 Exercises for Massive Forearms

We’ll show you the best exercises to quickly build massive forearms and increase your grip strength. For all these exercises, try adding chalk for extra activation.

Diet Q&A: Is Sea Salt Better for You Than Table Salt?

salt from the ocean that's produced when sea water evaporates. The main difference between sea salt and regular table salt is texture. Both are equally high in sodium (about 40% sodium). Sea salt has a bit more mineral content, but nothing significant. The texture of sea salt may seemingly provide more flavor for the amount due to its ability to sit well on top of food.

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.


Anyone have suggestions for a short guy trying to figure out his macros for gaining some lean muscle? I'm starting to think that I need to just go out of my way and see a nutritionist because every macros calculator I try seems to give me this crazy amount of protein to eat per day. At 5'4, I should be eating 250g of protein? Really? My goal is to gain lean muscle but that just seems like overkill. That's what IIFYM calc tells me. I lift 4 days/week and do cardio core workouts 2 days/week. I get that I workout a lot but these numbers I am given just seem to be inflated no matter what calculator I try. Or maybe I just need to eat a lot more than I thought I did. I was aiming for 2500 cal/day.


The Best Punching Bag Workout

101 Best Workouts Of All Time  is the ultimate answer to the question "What workout should I do?" No matter what equipment you have available, from a fully-stocked supergym to a pair of mismatched dumbbells in your garage, or nothing but your body weight alone, you can build muscle, lose fat, and sculpt the physique you've always wanted.

Daily Session: Bigger Triceps in 30 Minutes

Say you hit traffic on the way to the gym and you're left with only 30 minutes to get a full arm workout in. Instead of sitting in your car thinking about what to do, look no further than Andrew Sakhrani, C.S.C.S., who provided this perfect triceps workout that only takes a half-hour—and is probably better than the one you were doing anyway.

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….

Tough Mudder's New Obstacles for 2014

Whether you’re one of 1.3 million Tough Mudder participants or getting ready for your first Mudder, these four new obstacles are sure to quench your thirst for thrill. In addition to revealing these four innovative obstacles, Tough Mudder has launched its Mudder Legion program, the official community of people who have completed multiple Tough Mudders. Check out what Tough Mudder has in store for 2014. And yes, there’s fire.

Cedric McMillan Guest Posing in Moscow

Cedric McMillan guest posing at the Moscow Cup Bodybuilding and Fitness Competition

51 MusclePharm BCAA 3:1:2 at
52 Elitefts™ Anti-Rotational Drills (Pallof Press)
53 Squat Alternatives
54 Workout of the Week: Delt Drudgery - MuscleMag
55 Making Volcano Traps Erupt
56 William Bonac 2 Weeks Out from the Arnold Brazil 2014
57 Build Brute Strength Workout
58 Daily Session: Build Muscle and Burn Fat Faster
59 Metabolic Pump and Explosive Complexes
60 9 Foods an Athlete Would Never Eat
61 10 Rapid-Fire Fat-Burning Workouts
62 Rock Hard Challenge 2014 Workouts
63 2014 IFBB Orlando Europa Show of Champions
64 Zydrunas Savickas Wins the 2014 World’s Strongest Man
65 Five Simple Mind Tricks To Eat Less & Lose Body Fat