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Easter weekend Cardio with Kai in Denmark

Dana Linn Bailey and Kai Greene doing morning cardio before guest posing at the Loaded Cup in Denmark!

Full Body INTENSITY & Strength Training - Underground Strength Gym

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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...


John Hansen's posing routine from the 1995 Natural Mr. Universe contest in Ontario, California

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Damien & Fighter Diet

First of all, I'd like to thank you tremendously for sending me the Fighter Diet E-Book. I highly appreciate it, and to know that you sent me that personally means quite a lot. Reading it got me thinking to sending this E-Mail due to a quote that struck a rather deep chord personally on page 37:

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Cheese Cookbook

Cheese Cookbook! Only on sale for today!

Sagittarius Horoscope for Saturday, April 19, 2014

Saturday, April 19, 2014 - You are a person on a mission now and there's little that will keep you from your self-appointed tasks. If you set your heart on a specific destination, you are sure that you can reach it no matter what the cost. However, it's a smart idea to tread carefully because you might inadvertently hurt someone's feelings in your haste. There's nothing wrong with taking a little extra time to check in with those you love even if they're acting like everything is fine. Success is sweeter when shared.

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FDX2 Build Muscle Burn Fat (Athlete)

For a complete Fighter Diet Body Makeover you need a diet plan, a workout plan and then DO it. "Fighter Diet FDX2 Build Muscle Burn Fat diet plan, then FDXtreme plus some changes for contest prep with coaches advice. " -Karen   WHY is Fighter Diet so GREAT? *it's flexible. You want to eat 8 meals a day or 3? Your call. *It can be done anywhere in the world simply SWAP foods for the ones you HAVE locally that fit the bill *No diet is healthier than one with emphasize on greens and vegetables. Better health=better workouts=better looking body *You get diet breaks. You can do it clean style with carbs/sugars OR you can choose to include treat meals. *You choose WHEN you want to eat. Wanna train fasted? Want to eat first then work out? Your call. Want to split workouts up? your choice. *No

Arnold Schwarzenegger's Six-Pack Routine

Lie faceup on the floor or a flat bench with your feet either flat on the floor or up in the air with your knees bent about 90 degrees. Cup your head lightly with your hands or fold your arms across your chest, whichever feels best. This exercise involves a short range of motion: Just contract your abs to pull your upper body toward your knees, then slowly lower back to the start. To ensure proper form, pretend as if you’re trying to push your lower back into the floor as you crunch up.

The Fit 5: Eating for Abs

"Just as  lower abdominal  fat is often caused by cortisol, ‘love handles’ (technically referred to as your suprailiac) can be a sign that you're resistant to the hormone insulin. Insulin is produced by the pancreas (didn’t you always wonder what your pancreas was there for) and is responsible for shuttling glucose (sugar) from your blood cells into your muscle and other cells. When your muscle cells are 'full,' the insulin needs to take the sugar out of your blood (where it'll become toxic if it increases past a certain level) and place it somewhere. That somewhere is most often in a fat cell and that fat cell very often resides in your love handles and abdomen. Try reducing the amount of sugary and processed carbs in your diet and see if your love handles fade away."

Build Up Your Chest Workout

The first exercise in the routine is incline barbell press, chosen as the lead because the upper pecs are typically in greater need of thickness than the lower pecs. Doing them first will help ensure maximum intensity, because the muscles are fresh. Treat this as your heavy move for the day, keeping all of your rep counts in the single digits and employing a spotter. The next exercise, flat-bench dumbbell press, should be treated aggressively as well. The reps are only slightly higher, so push yourself with a relatively heavy set of dumbbells, even if it means you do only nine reps on your last set. By this point you’ll have done both an incline and a flat pressing move; dips will essentially serve as your decline press to emphasize the lower pecs. It’s tough to put a specific rep count on dips because some guys can bang out 25-plus reps consecutively while others struggle to get a half dozen. The key here is to do as many dips as possible in the span of three sets. It’s not supposed to be easy. The cable flye is where you can drop the resistance a bit and go for a good burn to finish off the pecs in style.

The Extreme Fat-Loss Circuit

If your goal includes six-pack abs, then your workouts are going to have to become metabolic at some point. This means complex moves performed for high reps. Bianca Sultana, NCSF-CPT gave us a perfect example of a workout that would meet all those requirements.

8 Best Protein Powders For Vegetarians and Vegans

So how do you do it? Ruscigno recommends using protein powders in your pre- and post-lifting snacks, and adds that —as vegans and vegetarians— it’s especially important to mix up your powders, rotating through several types in order to consume a variety of nutrients from different sources. Here, Ruscigno—and other experts—give us the run-down on your eight best options.

A Better Back Workout

Pulldowns will only get you so far. Vary your pull-up repertoire to build a wide, muscular back.

Three Juice Recipes That Pack a Punch

Downing pulverized produce can do much more than just hit your body’s reset button. With the right ingredients, homemade elixirs can be fat-burning, energy-boosting, workout recovery-speeding powerhouses. For a few quick recipes, we turned to Men’s Fitness columnist Candice Kumai, author of the new book Clean Green Drinks , which features 100-plus results-driven juice and smoothie recipes built around functional ingredients like bone-and muscle-protecting baby spinach, digestion-aiding ginger, and disease-fighting herbs and spices. BOOST ENERGY: THE CUCUMBER CLEAN GREEN

15 Worst Muscle & Fitness Covers of All Time

Not every issue can be a home run and in 75 years we were bound to have some atrocious, cheesy and lousy covers.

7 Keys to Long Term Muscle Gains

It’s April, and by now the resolution crowd has already thinned considerably. Even if you can’t identify with the guy who starts out strong on Jan. 1 and then quits a few weeks later, you probably can identify with the ebb and flow of periods of success and periods of stagnation. There are days, weeks, months, even years when everything seems to click. Then there’s the flip side of the coin—the times when you’re hampered by injuries, lack of motivation or energy, or no clear goal.

9 Machines You Should Never Use

Exercise machines were invented to provide a safe alternative to free weights, but sometimes they’re anything but. They can put your body into unnatural positions and take your joints through dangerous ranges of motion. Over time, this can lead to injuries. Avoid the following machines at all costs, and use the alternative exercises we provide instead for safer, more effective training. 

The Power of Raw Food

You don’t have to shut of your stove permanently if you’re trying to reap the benefts of raw foods. Instead, simply look for opportunities to work more raw foods into your diet. Mix berries into your oatmeal and raw almonds into your Greek yogurt. Use large leafy greens, like collards or Swiss chard for “sandwiches.” Raw salsas can gussy up chicken, and grated raw kohlrabi or zucchini makes a good base for meat sauce in lieu of starchy pasta. You can even elevate convenience items like frozen pizza by adding raw vegetables.

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

Best Post-Workout Foods

Rule of thumb “It all comes down to the carbohydrates and protein,” sums up Villacorta. “They’re the two key things your body needs—and right after you work out is when your blood circulates best.” If you’re main goal is to build muscle, eat at least 30 grams of protein and 30 to 35 grams of carbs within 15 minutes of your workout. If you’re just trying to stay in shape or shed a few pounds, you can take your time and eat within 45 minutes or an hour after your workout.

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.

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...

Diet, weight training & cardio: the holy trinity of fitness

The biggest problem people have when they find out they want to look like fitness models is: they don't want to do what it takes. Yeah, working out maybe, but that's the easy part! Especially if you eat plenty to train hard! But when it's time to strip off body fat, uhm, not so fun anymore, huh! Do yourself a favor: stop looking for an easy way out, stop using Jenny Craig or other stupid programs that will make you deficient of nutrients from fresh veggies, etc. The most important thing to take care of when you want to lean out and then KEEP the weight off is to follow a concept that enables you to feel full and eat till you are not hungry anymore. There is just one concept I know of that takes that into consideration: FIGHTER DIET. It's not a fun, fun program with fantastic meal concoctions and super duper chocolate bars for snacks and candy bars they try to sell you as "nutrition bars," BUT it does work wonders. It really does.

7 Ways to Burn Fat Without Touching a Weight

Did you know that you can burn calories without moving at all? In fact, you burn them every day just by staying alive—it’s called your basal metabolic rate (BMR), and it actually accounts for most of the calories you burn through in a day.

The Gift Trains Chest

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

4 Keys to Muscle Growth

Research has finally revealed the genetic key to muscle growth. The most powerful force in our bodies preventing big muscle gains is myostatin. This protein is coded directly into 
our genes and produced at different levels throughout our lives. Simply stated, the higher your blood levels of myostatin, the more your muscles break down and get smaller. When myostatin levels are high, even under the very best training and diet conditions, building muscle is nearly hopeless. Perhaps that’s why so many toil in the gym and never realize the gains they sweat for. Conversely, when myostatin levels are lower, muscle proliferation flourishes. Myostatin doesn’t just play havoc in the gym. Rather, it can plague us throughout our lives as well. It has been well established that myostatin levels increase with age and the physical deterioration (muscle wasting and increase in body fat) that accompanies aging.(1,2) Moreover, myostatin also has a well-proven influence on a host of diseases, including but by no means limited to wasting diseases, HIV infection, heart attack, congestive heart failure, muscular dystrophy, cancer, and sepsis.

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.

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

7 Ways to Burn Fat Without Touching a Weight

Upon waking, you’re always dehydrated (you haven’t had any water since before you fell asleep). Dehydration cripples fat loss because your metabolism slows down to conserve fluids—according to a University of Rochester study, the loss of even one percent of your body weight in water can impair exercise performance.


The majority of fit individuals don't spend hours in the gym, live on a diet of cabbage, or nit-pick the optimum amount of holy water to achieve immortality. Instead, fit people share a set of outrageously simple and positivity-reinforcing habits. These are the eight habits of highly successful fit people, according to the first major batch of our Strength in Numbers data.

Alcohol and Your Test Levels

Researchers found no change in concentration of estradiol, cortisol, or SHBG in response to alcohol intake. But here’s the shocker: Total testosterone and free testosterone were elevated significantly immediately afer exercise for both conditions. At 140–300 minutes post-exercise, total and free testosterone levels as well as free androgen index were significantly higher for the alcohol group compared to the placebo. Hold on, though, before you head to the nearest bar afer working out: Researchers suspect that alcohol actually destroys receptors that testosterone can attach itself to, which is why the concentration of testosterone in the blood rises.

Legendary Backs: Ronnie Coleman

The moments just before Ronnie Coleman hit his rear lat spread and rear double biceps were contest highlights, as ridges and knots roamed and stripes and crevices emerged, morphing his back into a new and spectacular landscape each time he moved his arms. At his best, his back was like a great symphony orchestra, big and booming, sometimes overwhelming, and yet each finely tuned part played its role precisely.

Elliott Hulse Grow Stronger Interview - Zach Even-Esh

Zach's inspiration in training comes from the Golden Era of Bodybuilding & Days of Old School Strength. His mission is to help You kick ass & take names in Life AND Lifting without the hype, fancy fads or gimmicks. Zach's Commitment To Your Success Is Unmatched. He Knows What It's Like To Go From A Weakling To An Unstoppable BEAST In Charge Of His Life, Business & Destiny. Zach Made It Happen Through The Iron and Now it's Your Turn!

3 Switch-Up Moves for Six-Pack Abs

The rectus abdominis (the six-pack muscles) is the primary focus, though the obliques will definitely get some work with the knee raises and rollouts. This is a great routine to try if you’ve hit a plateau with your ab training or have fallen into the habit of only using high or low rep ranges, as the abs tend to respond well to both.

Behind the Scenes at the Jay Cutler Desert Classic

A lot of work goes into planning and executing an NPC competition. In this video, Jay Cutler takes you behind the scenes the night before the 2014 NPC Jay Cutler Desert Classic as they prepare for the National Qualifying competition that will be taking place the next day. Contest coverage sponsored by BPI.


Try this: If the previous three paragraphs sounded scary or foreign, you need to inject a little hardcore into your life. It doesn't have to be an obstacle race; it could be one of the hardcore trainers on Sure, the workouts of guys like Jim Stoppani, PhD, and Greg Plitt may make you intensely uncomfortable in the moment. But when you break through to the other side of hell and finish a workout that almost made you quit over and over, you feel accomplished, incredibly proud of yourself and, in some ways, a different person.

Nutrex Lipo 6 UNLIMITED at

LIPO-6 UNLIMITED stands for infinite possibilities. We call it UNLIMITED as it comes without restraints, limits or restrictions. Its unique formula supports powerful weight loss results, powerful resolve to eat less, more energy to train harder and empowers your mind with focus to break through plateaus.* Dieting can be very difficult and makes even the strong-willed weak at times. LIPO-6 UNLIMITED helps to lift these boundaries by delivering a potent fat loss response along with feel good support. Think UNLIMITED and define a new you!*


Twelve trained men underwent two weeks of supplementation with either betaine (1.25 g twice per day) or a placebo. Following a two-week washout period (taking neither betaine or placebo), subjects switched groups. Those that were taking betaine began taking a placebo and vice versa. Before and after each two-week period, subjects did a workout session. Circulating GH, IGF-1, cortisol, and insulin were measured. Muscle biopsies were taken from the quads and analyzed for signaling proteins (Akt, p70S6k, AMPK). Betaine supplementation produced a near significant increase in GH and significantly increased IGF-1 levels. Not only that, betaine also significantly decreased cortisol levels. There was no difference in insulin levels. As for signaling proteins, betaine increased resting total muscle Akt (anabolic). Betaine potentiated phosphorylation of Akt (anabolic) and p70S6 k (anabolic). Phosphorylation of AMPK (catabolic) decreased during both treatments, which is a good thing. Betaine supplementation at about 2.5 grams per day enhanced both the anabolic hormonal profile and the corresponding anabolic signaling in muscle tissue.

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.

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.

Fighter Diet -it's a style of Life

And would you ever consider learning how to jump high jump before you even tried to jump up with a giant tiger step to the curbside of the street? Nah, you are smarter than that so of course you wouldn't. Basics first, right. So, what's the deal with extreme measures, radical habits, long lists of "cannot have this, cannot have that" food lists.

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.

Cutler's Quad Quiz

Jay Cutler knows quads. Not only is he propelled through life on two of the world’s widest wheels, but he has also analyzed how to train, rest and diet to make those legs bigger and better. Do you know what he knows? Jay Cutler is featured frequently in these pages, so you may feel you know all there is to know about his training. OK, hotshot, prove it. Grab a number-two pencil and take the Cutler quad quiz. No cheating (Cutler advocates strict form) and no talking (Cutler believes results should speak for themselves). Those who score a perfect 10 are Cutler quad experts. All others should commit the answers to memory and march to the nearest squat rack.

Fitness Men

"The body will go where the mind will push it." - “Harrison Twins”, Owen and Lewis Harrison: www.cutandjacked....

Iron Heavy, Full-Body Blast

This routine is meant to be done in superset fashion in a sequence of 21-15-9. In other words, you'll do 21 deadlifts followed by 21 dumbbell split jerks on your first set, then 15 and 15, then nine and nine. The entire workout is to be performed without rest, although a rest-pause cadence—completing a few reps at a time and allowing for short bouts (10-20 seconds) of recovery—is certainly acceptable if this is your first go-round.

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.

The T-Shirt Workout

2. BENTOVER ROW FROM FLOOR Sets: 4 Reps: 10 Grasp the bar with an overhand grip at shoulder width and let it hang in front of your thighs. Bend at the hips and knees and lower your torso until it’s parallel with the floor—let the bar rest on the floor. Squeeze your shoulder blades together and pull the bar to your belly. Return the bar to the floor after each rep.

Best Chest Workout: Barbell Press or Dumbbell Press?

WHAT WE DID: We had 10 highly trained athletes participate in this study of muscle activation through EMG analysis. We measured muscle activity in the upper and lower pecs as well as the front delts. The athletes performed both the barbell bench press and the dumbbell bench press using 75% of their one-rep max (1RM) for four repetitions. WHAT WE FOUND: The barbell bench press involved the upper pecs and front delts more than the dumbbell version, while the dumbbell bench press hit the lower pecs to a greater degree. FOR DISCUSSION: When you grasp the bar using a wide, fixed hand placement (as you would on the barbell bench press), bringing your hands together at the top of the movement is not possible. This keeps the emphasis on the upper pecs and delts. In the dumbbell version, however, your hands are free to move across your body, and this causes the increased involvement of the lower pecs. FINAL THOUGHT: If you traditionally do both barbell and dumbbell presses for chest development, keep it up. The combination of both barbell and dumbbell work increases muscular development throughout the whole pec and shoulder area, giving you the most balanced chest possible.

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!

102 Ways to Burn Fat Fast

The ultimate tip list to losing weight and keeping it off.

12 Healthy Foods and Drinks That Can Make You Fat

Even if you don’t have a wheat allergy, you may be drawn to gluten-free versions of pizza, pasta and pancake mix because they just sound healthier. But get this: “Many gluten-free products actually have more calories than similar versions that contain gluten,” warns Zuckerbrot. “Ingredients such as cornstarch and brown rice flour, which are used by manufacturers to mimic the texture and taste of gluten, are more calorically dense than the ingredients they replace.” Your best bet: stick to whole foods that are naturally gluten-free, like quinoa.

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