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James Grage's Training & Fitness Program -

Get James' full program here: James Grage prefers old-school training. He lifts heavy iron on a consistent basis with plenty of cardio...



Dorian Yates Mr Olympia 1997 Posing Routine

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Dead lifts - Bronwen Sapir

After 6 weeks of micro-PA and Indigo. PR - 325 & 335lbs

From Boys to BEASTS - Underground Strength Gym

http://UndergroundStrength.TV - Underground Strength Insider Newsletter Sign Up & FREE Training Course UNDERGROUND STRENGTH & MUSCLE SHOP FROM ZACH: Start HE...

Steve Kuclo - Coming Soon to Musculardevelopment!

Real and Raw training and all the method-to-the-madness commentary on how Steve turned his chest into a strong point coming to

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Sagittarius Horoscope for Friday, April 18, 2014

Friday, April 18, 2014 - You have the chance to catch up at work today if you roll up your sleeves and get busy. The Moon's monthly visit to your optimistic sign can be revitalizing while she harmonizes with brilliant Uranus and energetic Mars. As long as you stay in motion, you should be fine. Don't stop to think about what you're doing; just continue to do it. Normally, logic is an essential tool for making decisions; however, it only clutters your path with confusion now. Instead of wasting time justifying your choices, simply remember that actions speak louder than words.

Jay Cutler: Flex Photoshoot after the 2009 Olympia

Jay Cutler: Flex Photoshoot after the 2009 Olympia

You Don't Know Squat

Second, I don’t lighten the load at all when I’m dieting. If I’m feeling depleted, I simply drop the squat reps from four to three—or even two—then add a set to make sure I get the necessary volume. Lighten the load and you’ll probably lose size; a good pump won’t make up for it. The workout that follows here is simple, just remember that from workout to workout you want to vary wide stance, narrow stance, or throw in front squats or even throw in box squats . Substitution options for the accessory lifts are listed in the workout box in parentheses.


After reading through the Fighter Diet Food Pyramid and Men's Guide, I realized some of the mistakes I had been making every time I went food shopping. I took what I had learned from these E-books and made new shopping lists. It took some time to get started but now it is just second nature.

The Complete Calves Workout

You don’t need to spend forever training your calves—15 minutes or so three to five days a week should suffice, provided you’re lifting with focus and a purpose during that time. The one thing that should always be on your mind is range of motion. Half reps of calves are a waste of time, so go light at first if you need to. Just make sure you feel a stretch at the bottom of each rep; and at the top, get those heels up high so that you’re up on your tippy-toes. Arnold Schwarzenegger once said that he tried to reach the en pointe position of a ballerina on each and every rep of calf raises. It’s a painful position, being up that high on your toes, but that’s what you should be trying to achieve.

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

9 Foods an Athlete Would Never Eat

Top performing athletes know that nutrition is king when it comes to gaining an edge over their competitors. However, no matter what your goal is—carving out your six-pack, increasing your stamina—the gateway to success lies on your plate. An athlete’s diet is more than just calories in and calories out—it’s fuel. The right foods increase your energy, promote muscle growth, and aid in muscle repair. The wrong ones set you back. When it comes to chowing down, there are certain eats a serious athlete just won’t touch.

3 Old School Squats

Don't let your legs languish anymore. Instead, return to the glorious days of old with these low-tech, free-weight squats that define hardcore leg training.

The John Cena Workout

What follows is a sample of John Cena ’s upper and lower body training, provided by his personal trainer, Rob MacIntyre . These sessions (two upper body days and one lower body day) will give you an idea of the intensity Cena trains with on a regular basis. Where noted in the upper body workout, we show the weight that Cena used. In the lower body workout, we list the weight he used in each set in the far right column. How do you measure up? Give the John Cena workout a try and let us know how you fared in the comments.

4 Exercises You Shouldn't Be Doing

A contraindicated exercise refers to the danger that a movement can appear simple and harmless, but it does not apply to everyone in the population. For some they could potentiate the risk for injury. For others they might be fine – but it comes down to the makeup of your anatomy. Usually the exercises are contraindicated due to the varying amount of stress the joints take as a by-product.

Post Diet/Post Contest -the Art of staying lean

Step 4: You will most likely feel your system's increased metabolic rate. Energy goes up, you feel warmer, you are more alert etc. With more food your thyroid will increase its hormone production. You see, dieting can momentarily cause a lowered thyroid hormone output. One great aspect of refeeds on Fighter Diet is to make the thyroid happy. It works very well! You will feel these effects the day of a refeed as well as the day after: increased heart rate, higher body temperature (sometime a fever), increased energy and happier mood.) On refeeds you increase your calories and carbs in particular. Carbs release more insulin which is very anabolic. High blood sugar, which is not maintained chronically, will get your diet miserably body into happy happy mood. "Why don't I just keep on refeeding then if carbs are so good for my metabolism?" you might ask. Well, your body will adapt and when you've filled your muscles and liver to max with carbs, there is just one more place they can go: to fat cells. Yikes! Again, cycling calories by doing regular 'lower or maintenance calories' with ref

A Note on Being Grateful

I’m grateful for the fact that my mother and father, though incredibly different, are an amazing set of parents who were able to reverse-engineer exactly who I was. I’m an immigrant, and classically, the way immigrants get out of poverty is through education (at least on paper). My parents watched me be a D and F student and allowed me to be the entrepreneur I wanted to be. They let me sell $1000 worth of baseball cards every weekend while I was failing classes during the week. I’m so grateful that they allowed me to do what I needed to do instead of getting caught up in the conversation of their contemporaries.

The Best Protein For Your Bodybuilding Goals

When : Broken up as snacks consumed over the course of the day. "“One way of getting the appropriate amount of protein in the diet is eating healthy snacks throughout the day," says Christine Evans, a nutritionist with NatureMade. Foods such as cottage cheese, yogurt, milk, hard-boiled eggs and protein shakes are very easy to make quickly or bring with you for a snack on the go.

Win Tickets to an NBA Playoff Game!

Enter the Ride Along Sweepstakes for a chance to win.

Elite Military Workout: Can You Handle Operator Ugly?

When it comes to the business of battling insurgents or serving high-risk warrants, there are a lot of things that can go wrong. Weapons fail, plans fall apart, bad guys get away. But of all the many variables involved, the last thing that our military and law enforcement want to worry about is their level of fitness. They need to be able to sprint to cover, carry a teammate out of harm’s way or hurdle obstacles, all with a high level of efficiency. Relative strength, power, stamina and speed all come into play. So with lives hanging in the balance, operators tend to train in earnest to meet all of these tasks.


Directions For AMINOx: As a dietary supplement, mix 1 level scoop with 6-8 oz. of cold water or any beverage of your choice before, during or after your workout. For best results consume at least 2 servings per day. To maximize the effects of AMINOx™ consume 120 oz. of water per day and a diet that is rich in protein and carbohydrates. Your body chemistry and weight will determine how long it takes to experience the effect of AMINOx™. AMINOx™ begins to induce its maximum effects in weeks 3-12. After 12 weeks of use, discontinue for at least 4 weeks.

Workout Finishers: The Cheat Sheet

If you're going to cheat, you need to do it right. Use this checklist to figure out when a little body english is beneficial in the gym.

Sets Every Minute on the Minute to Build More Muscle

What’s a great way to build muscle and burn calories really fast? This is a question that Ryan LaPlaga, CSCS faces all the time. His answer: do a set every minute, on the minute (EMOM). Below is a workout, designed by him, that will build muscle all over and leave you gasping for air, eliminating the need for that treadmill session you had planned.

FD Wheels (Athlete)

Here this book really says exactly what it is in the pictures. I mean common, who doesn’t want legs like that??? Well in this book Pauline explains exactly how she got her fabulous legs and in 12 different workouts how you can get them too. If you pair this one with FD Deadlifts then you will hit every single muscle in your legs maximizing the results from gorgeous, to drop dead muscle queen dive gorgeous!

The Rock Tweets Cool Rock/Arnold Time Lapse Mural

Dwayne "The Rock" Johnson came upon this awesome piece of art while down under in Australia.

Proper Breathing Can Improve Sports Performance By 15 Percent

Dr Lomax tested 12 runners over six weeks and found that those who did inspiratory muscle warm-ups improved their times by 5-7 per cent; those who did inspiratory muscle training improved their times by 12 per cent; and those who did both improved by 15 per cent. Dr Lomax said those were very conservative figures and did not rule out athletes making even greater gains. A sample size of 12 is a typical sample in sport and exercise physiological studies.

Arnold Schwarzenegger Shares His Best Shoulder-Training Tips

As intensity techniques go, I think drop sets and supersets are great when doing front-, middle- and rear-delt raises. On overhead presses, however, my favorite technique is the rest-pause. The reason behind this is with rest-pauses, you never have to lighten the load - you start with a heavy weight and stick with it for the whole set. To refresh, here's how to perform rest-pauses: Pick a weight for a Smith machine overhead press with which you can do about six reps. Do a set of 4-5 reps, rest 15-20 seconds, and then do 2-3 more reps with that same weight. Rest another 15-20 seconds, then do another 2-3 reps. At that point, you'll have done 8-11 reps with a weight with which you could normally do only six. These tips will help spark growth in your shoulders, so give them a try next time delt day rolls around. Follow your pressing moves with high-intensity laterals and you'll have the best of both worlds: size and definition.


In the ’80s, when they started appearing on everyone from Tom Cruise to Madonna, muscular middles went mainstream. Hard cores were no longer hardcore. In Arnold Schwarzenegger’s era, some champs worked their abdominals for 30 minutes daily. For some of today’s pros, crunch time only comes precontest. This article is for nearly every bodybuilder, from gym novices to Mr. O competitors, because most of us are letting our abs off easy. This month, we’ll examine the most frequent midsection mistakes and lay out ab solutions for making your center the center of attention. Class is in session.

Why Am I Hungry All the Time? - Born Fitness

Very interesting, I am going to get the book…..I assume this counts for women as well as men? I have been beating my head against the wall trying to figure out why I am always starving, I mean it is so bad, and while I have been a little overweight for a long time, in the last few months, I’ve not been sleeping well at all and I’ve gained about 12-15 pounds! I hope this is what’s doing it because I think I can fix this! Thank you!

CytoSport Monster Protein at

One serving of Monster Protein provides 25 grams of high quality protein from a unique blend designed to provide essential nutrients to aid exercise recovery and muscle growth.*

Body Shredding Burpees

There are a few different approaches to burpees , but the CF standard form is: 1) Stand upright with your feet shoulder-width apart. 2) Drop into a squat, driving your hips back and down while reaching for the ground in front of you with your arms. 3) Transfer your weight to your hands, kick your feet back, and land in the top of a pushup position. 4) Immediately bring your feet back under you— ideally you can shoot your feet up in between your hands, with your legs almost extended. Jump vertically to finish the movement, then immediately begin the next rep.

How Much Fat Should I Eat? - Born Fitness

You have a lot more freedom to eat “fatty” foods than anyone would have thought 10 years ago. When I  design diet plans  for my online clients, I do so by giving them a wide variety of options that they can plug into meal templates. This means enjoying everything from steak, pork, chicken with skin, eggs and fish, as well as dairy products, avocados, nuts and seeds and nut butters. When it comes to cooking, don’t sweat it: butter, olive and coconut oil are all great options. While each individual is different, a good rule of thumb is that you can eat upwards up .4 to 5 grams per pound of your target body weight. (So if you wanted to weight 180 pounds, you could eat as much as 90 grams of fat.) The number might initially seem like a lot, but when adjusted for how many calories you should take in per day, it’s exactly right.

Build Powerful Legs and Increase Your Vertical

No weights necessary to build power in your legs and sky everyone on the basketball court.

The Meal Timing Myth? - Born Fitness

But if you still need more direction for your post-workout meal, your top priority is probably protein. That’s because research shows that if you eat protein any time around your workout (before, during, after) then you have a similar increase in muscle protein synthesis. Anywhere between 20 and 40 grams of protein before or after (or both) should do the trick, and based on Aragon’s research, a similar amount of carbs should work—although the science is not as definitive. And if you’re worried about eating fat in your post-workout meal, well, don’t. The idea that post-workout fat will slow down an “anabolic effect” of protein is unsubstantiated in any research. While protein and carbs are still the preferred nutrients, having some fat (think eating eggs) is not going to slow your process.

The $100 Diet

With the $100 Diet, you’ll be spending most of your grocery money on meat. The most cost-effective protein sources for our purposes are chicken, eggs, and beef. Add fish to your shopping list as your budget allows. Whey protein is another great way to get high-quality, antioxidant-rich protein into your body quickly. It’s not budgeted into our $100 Diet, but it’s a good idea to use it whenever you can.

7 Early-Morning Stretches to Build a Better Body

Tired of waking up in the morning achy or constantly tight and sluggish? Chances are you're like everyone else who skips out on stretching. To start waking up with energy and safeguarding your body from injury, run through these seven quick and easy stretches for every muscle.

Burn Fat and Build Bigger Legs

To perform thrusters, hold a 25- or 45-pound plate at chest level and sit back, leading with your butt and keeping your knees behind your toes, onto the second or third stair. Once you’ve landed, stand up quickly and, in one motion using momentum generated by your lower body, press the plate overhead. For step-ups, hold the plate in a comfortable position and simply step to the second or third stair, step back down again, then repeat with your opposite leg.

The Anatomy of Body Odor

● ...eccrine and apocrine. Eccrine lowers body temperature and is produced all over the body. It doesn’t smell. Apocrine is made up of fats and proteins, and is produced only in places such as the armpits, groin and feet. On its own, it doesn’t smell. But when bacteria get a hold of it, the stank party is soon in full effect.

7 Best Carbs to Build Muscle

Benefit: Convenient high-calorie foodBreakfast cereals with at least two grams (g) of fiber per serving can be converted into good offseason bodybuilding foods. Fiber slows digestion, making cereal a good source of energy that can be eaten at any time. For the best results, double the serving size, mix in one rounded scoop of whey protein and enough milk to bring the carb content to about 60 g and the protein content to 30 g.

What is the Difference Between Protein Powders? - Born Fitness

Many supplement companies tout that their isolates are more ‘pure’, and may brag about what filtration processes they use (ion exchange, cold-filtration, ultra or microfiltration; these terms are common for whey and casein proteins), but this is up to the company to decide and not an inherent attribute of whey isolate. That’s not to say these don’t have benefits, but isolate itself is defined by protein by weight.

Big Meals vs. Small Snacks: What's Best for You? - Born Fitness

If you’ve read a diet book, seen a nutritionist, or hired a personal trainer, you’ve probably been told that in order to lose weight or gain muscle you need to eat more often. Maybe you were told, “eat five to six small meals per day” or that eating big meals was no good for your body. The range from big meals harming digestion, the nutrients (like protein) going to waste, and not eating often slowing your metabolism.

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 Best Barbell-Only Ab Workout

Target your core like never before with this super effective barbell abs workout

Lee Haney Says...Take a Break

Sometimes it’s the body that needs a break. If you find that your muscles are constantly sore or that you begin to acquire nagging injuries that won’t seem to go away, there’s a good chance you’re overtraining. If this is the case, take a two-week break. Instead of hitting the gym, go to the beach, take a drive or go jogging in a park — anything to give your body a well-deserved break and time to recuperate. Don’t feel guilty that you’re missing a workout because, in the long run, your body will repay you for taking care of it by growing during this rest period.

FLEX Online

James ‘Flex’ Lewis’ love for bodybuilding started at age 12 when he came across a book on Tom Platz. It was Platz's legs that blew away Lewis. He remembers...

Two Truths and a Lie: Sex Ed 101

If you've ever played Two Truths and a Lie, you know how it goes: A stranger whom you've just met offers up three personal facts about himself, with a catch—one is completely bogus. We're putting a spin on the classic icebreaker to find out how well you can tell health fact from fiction. Check out each trio of "truths" below and see if you can spot the lie:

NBA Playoffs Workout Playlist

The NBA regular season ended last night and the playoffs are set to start Saturday, April 19. How do players get ready for tense playoff matchups? Check out your favorite playoff-bound players favorite pre-game music. This lists includes everything from Jay-Z, Drake and Kendrick Lamar to Thomas Rhett, Luke Bryan and Imagine Dragons. Would you thought that Portland Trail Blazers star Damian Lillard gets in the zone by listening to " Hey Soul Sister" by Train ? 

Rookie Mistakes: The Deadlift

It’s easy to think you’re doing the right thing in the gym, but you may be dropping the ball. Certain exercises are more technically demanding than others, and learning their major cues just once may not cut it in the grand scheme of things. Getting “comfortable” with certain movements can sometimes allow a lifter to “slip” into form that’s less than perfect. Not to worry, we've got your back. The Rookie Mistakes series serves as a call to action for lifters of all experience levels to practice perfect form on the road to achieving fitness success.

Fighter Diet Pak (Fitness)

Hi Pauline, My name is Annie and I bought the newbie pack about 5 weeks ago and have been very disciplined about the whole thing!   As I said I’m lucky cause I LOVE veggies!  And love how I feel when I eat lots of them!  I have type 1 diabetes so at first I was a little nervous about how my body would react and to what extent I would have to change my insulin doses!  It has gone very well!!!   I have a good appetite and though I was never overweight, I wanted to get lean!  Well, fighter diet is working!!!!   In the 5 weeks I’ve lost about 9 lbs of fat and gained 3 lbs of muscle!  And this is despite the fact that I don’t do nearly as much cardio as you recommend, simply cause I lack the time.  I work part time and have a handicapped child which requires a lot of my time and

Titan Tour 2014

'The Titan' 3/4 Sleeve / Tee 50% cotton, 50% polyester ** Note:  All garments will have a slight initial wash out (this is normal & adds to the distressed or vintage type...

7 Healthy Food Swaps for the On-the-Go Guy

In an ideal world, we'd all be eating fresh vegetables and clean sources of protein at each meal. The problem is, most of us are constantly on the move and often resort to convenience when it comes to our out-of-the-house meals and snacks. Because, hey, grilled chicken and green beans don't exactly hold up well in the gym bag. But just because you've got to grab something fast doesn't mean it has to be filled with fat, sugar, and sodium. The next time you're forced to choose packaged over fresh, here are a few suggestions for healthier swaps.

The Inside Scoop on Trans Fat

Your best move is to religiously read nutrition labels and make sure any food you eat contains zero grams of trans fats—right? After all, as of 2006 the Food and Drug Administration made it mandatory for food manufacturers to list trans fats content of packaged foods. Yet ensuring that you get less than the 2-gram daily maximum of trans fats recommended by the American Heart Association (AHA) can be trickier than it seems. That's thanks to a loophole in labeling laws allowing food manufacturers to label foods as containing "zero trans fats" if the trans fats content is less than 0.5 gram per serving.

FD Cardio 4 Leanness (Athlete)

Hi, my name is SGT Ryan Casperson, I am Active duty Army stationed at Fort Drum, NY. I've been following Pauline and her Fighter Diet concept for the better part of 2 years now. At first I was skeptical like I am about all fitness related mentors, but after following Pauline on Facebook and watching her interact with people and seeing her no bullshit attitude, as well as her attention to detail in everything she does, I knew from that she was the REAL DEAL. I've been using Fighter Diets " Cardio 4 Leanness" ebook recently, and let me tell you, in the Army we run about 5-6 miles every other day and I can run 2 miles in14:30 minutes but none of that has broke me off as hard as this concept has. I look forward to continuing to use her as a tool in my fitness and can't wait for more results!

FD Fat Loss By Mind Power (Fitness)

“Before reading Pauline Nordin’s Fighter Diet blog and subsequently purchasing e-books (I currently have FDX2, Fat loss By Mind Power, A Week To Try It Out, Fighter Diet Pyramid & Fighter Diet Recipe Volume 1) I thought I knew enough about exercise and nutrition to sculpt the body I wanted. I didn’t realize I was so bogged down with “broscience” from fitness and health websites, personal trainers, magazines etc, that I was relying solely on my genes to stay a small size (not yet realizing I was the dreaded skinny-fat body type!) and not pushing myself hard enough to MAKE my body change. I had lots of rationalizations as to why my body wasn’t changing but didn’t realize they were just excuses; not enough time to work out or prepare healthy food, too tired, too stresse

Diet and the Whole Grains Propaganda

Are they worth it? Well, they do give you more nutritional value than refined grain products, but I have an issue with how the diet industry is pushing whole grains like it's your best buddy. It's not. You receive just as many calories from whole grain rice diet as from a diet with white rice. You get just as many calories from instant oatmeal as from old fashion oats.

51 8 Keys to a Higher Vertical Jump - Juggernaut Training Systems
52 6 Weightlifting Tips for Getting Jacked
53 How to Use Free Weights for Ripped Six Pack Abs
54 Kai Greene After the 2013 Olympia
55 Mike & Fighter Diet
56 Ten First Date Fears
57 "Quadzilla" Paul DeMayo
58 Diet Q&A: What's Monk Fruit and Should I Be Eating It?
59 The Speed Conditioning Workout
60 Generation Iron
61 A Forgotten Gem
62 Rich Gaspari's Simple Solutions
64 Top 12 Protein-Filled Foods for Your Physique
65 Cologne Wearers Fall Victim to Overdousing
66 Vampire Diaries' Paul Wesley on Timeless Style and Directing Himself
67 TIP: Write it Down
68 Size Secret #4: Shorten Your Range of Motion
69 Diet, weight training & cardio: the holy trinity of fitness
70 How to Deal With Sternum Pain
71 Behind the Scenes with Angelica Gonzalez!