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6 Exercises Upgrades For Better Results - Born Fitness

While the idea to "bench, squat, row, and deadlift" has many reasons to like the simple approach, sometimes your body needs something a little different.

Are You Strong Enough For The Tire Flip? -

Tire flips look tough and demand every ounce of strength you can muster. They're definitely not for everybody, but if you earn the right, your reward will be a new level of power and athleticism!

10 Ways To Skyrocket Your Training Motivation -

It's hard to generate enthusiasm for a great workout when your mind is bored. Try one of these ways to reignite your training spark.

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Top News
Shoulder Training with RCSS @ The Arnold Expo 2015 (SupplementReviews)

Petey and Pat of teamed up with Derek and Ronnie himself for an epic shoulder workout during the Arnold Sports Festival! Check it out! Video Edit: Cristian Alexandru @ BUZAI media

Sagittarius Horoscope for Thursday, April 2, 2015

Friday, April 3, 2015 - You adventurous Archers enjoy basking in your dreams of distant horizons, so you love that you can see even further into the future now. Unfortunately, you could grow so enamored with all the possibilities that you take a foolish risk just to make something happen right away. Nevertheless, you don't need to do anything rash because you are progressing at exactly the right speed according to the cosmic plan. Bring your awareness back the current circumstances where your actions can have the most impact.

3 - Huge Online Supplement Store & Fitness Community!

" has always been a staple in my online experiences. Reading the articles of transformations sets a fire under your rear when you are in need of that extra motivation to get cardio done!"

FLEX on Twitter

Gain lean muscle in time for summer with this 8 week program: …

Extreme Eats

For those who just want to get down to business, cut to the chase, and build muscle, the world of bodybuilding nutrition can be a daunting place. Even with the greatest dietary supplements, pre-workout elixirs, hormone boosters, pump enhancers, and secret formulas that promise the world, absolutely nothing will ever substitute for proper eating. When it comes to building extreme muscle, there are some fundamental rules I teach. Here’s a sample of five rules I consider golden. 1. Eat Frequently If extreme muscle building was all about what you eat and not when you eat it, then bodybuilding for serious brawn would be easy and you could get it all out of the way with one big meal each day. Just eat half a cow and your biceps would blow up. But this is clearly not the case. In fact, when you eat may be as important, if not more important, than what you eat.
 One of the biggest mistakes a bodybuilder who wants massive muscles can make is to ignore this fact in favor of narrowly focusing on protein quality at the neglect of what I call “meal cadence.” This term refers to the rhythmic frequency of meals throughout the day needed to build muscle.

New In: Clip-On Man-Buns

It is a universally acknowledged fact that men with buns are not only more attractive but also more successful (for instance: the wowing feats of Jared Leto, Zayn Malik and Shia LaBeouf). So, if you fancy upping your man’s credentials on both the fashun and success scales without having to wait months and months, we have the answer: the clip-on man-bun. Imminently launching on-site, it is an easy way to get the look without the hassle or maintenance of growing long hair. SO into it. 

Project Flex | Flex Lewis

PROJECT FLEX CAMP EXPERIENCE Reigning undisputed 3X Olympia 212 Champion, IFBB Pro Flex Lewis and Flextraordinary Productions, Inc. are proud to present the PROJECT FLEX camp experience. These unique two-day camps will allow fans to get up close and personal with the champ as he shares what it takes to #BeFlextraordinary, featuring nutrition and training seminars, 1on1 instruction, autograph/photo opportunities, an exclusive sale in the Flextraordinary store, special guests (if available) and much more. Each camp is subject to change as Flex and his team improves the fan experience. Below is a sample schedule. *Once Flex begins contest prep for the Olympia, the camps will change. Special guests will be added to complete the experience and the format will change to accommodate the guest(s). CAMP DATES Each camp will host up to 100 people. Buy Now! • April 18-19th… 100 tickets now on sale! • May 30-31st • June 27-28th • July 18-19th • August 1-2nd • October 17-18th • November 7-8th • December 5-6th *Tentative SAMPLE SCHEDULE SATURDAY • 9am — Project Flex and the Flextraordinary store opens (visitors sign in and receive free sample pack, coffee and refreshments, sample BSN products and Syntha-6 smoothies will be for sale) • 10am — Opening Introductions (rules, staff, review format, meet Cosmo) • 10:30am — Flex Lewis Story (life story, winning, what does it mean to #BeFlextraordinary) • 11am — Nutrition sponsored by Six Pack Bags (on-season, off-season, show-prep, making good decisions, traveling) • 11:30am — Break (coffee, pictures w/ Flex, smoothies, talk to vendors) • 12pm — Believe to Achieve Philosophy (how Flex does things) • 12:45pm — Raffle drawings • 1pm — Lunch (fully catered by Muscle Maker Grill Deerfield, refreshments, pictures w/ Flex, smoothies, talk to vendors) • 2pm — In-Gym Training Seminar (chest, delts, back, legs, abs) • 3pm – PUSH Challenge sponsored by BSN NO-XPLODE.

6 Things to Give Up to Get Rid of Your Gut

Kick these bad habits you probably don't think twice about doing.

Muscle & Fitness on Twitter

Get huge, get ripped, & perform better than ever w/ the Rock Hard Challenge.  #RHC2015

Muscle Meal: Low Fat, Protein Patties

Less fat and bursting with flavor, these healthy and easy to prepare patty options are the way to go.

25 Brutal Workout Finishers for Rapid Fat-Loss and Muscle-Building

You're soaking wet, you're tired, you're hungry, but the blood's still pumping and you know you've got a bit left in the tank. You also know it's that last bit of effort that will push you to the next level. It's what seperates a six-pack with a SIX-PACK. These 25 finishers are brutal additions to your already intense workouts. And if your workouts aren't intense, they are now.

T NATION on Twitter

"The stronger you are, the more athletic qualities you can add to what you can do." Info --> …

Training Style: Push-Pull

If you train your body over four consecutive days instead of three, you can still do a push-pull split. Do push (without triceps) and pull (without biceps and forearms) on the first two days, legs on Day 3, and arms on Day 4. Take at least one day off, then repeat.

Lift Like a Linebacker for More Size and Strength

No linebacker in football has accomplished more in the last five years than the Panthers’ Luke Kuechly (pronounced KEEK-lee). At Boston College, he led his team and the ACC in tackles as a true freshman in 2009. Each of the next two years he led the entire nation in tackles, earning consensus first team All-American honors and a slew of other awards.

Save Your Shoulders to Boost Your Bench

If your shoulders hurt when you bench , your pec minor muscle may be tight. This is the chest muscle that lies under the larger pec major. Even if you stretch your pecs regularly, the classic door-frame stretch— elbow bent 90 degrees, forearm vertical against the frame, and leaning forward—won’t hit the pec minor. Try the stretch described below before you bench. By loosening the pec minor, you increase its range of motion, which takes pressure off the shoulder joint.

T NATION on Twitter

There's a difference between "not fat" and "shredded." The 4 levels of leanness: …

Broke Man’s Guide to Stack-Worthy Supps

Hunt around and you will likely find BOGOs (Buy-One-Get-One sales). Go big on containers like a 10-pound bag of protein, and two kilogram tub of creatine. While initial cost will set you back a little in the beginning, you will have several months of fuel, keeping your costs way down in the long run. Also, look for near expiration deals as the discounts will be substantial. Most products will last several months past their expiration date. It is reasonable with smart shopping to get everything you need for around $50 per month. If that is still too high, consider what else you spend your money on and how that contributes to your health and exercise goals. When you are on a budget, you need to make cuts. Drop one night of going out with your peeps, and your supplement program will remain intact and provide serious results. Keep the big three, dump the rest, and don’t let your banking status inhibit your gains.

Sidelined With A Hernia

Due to the nature of bodybuilding, lifting heavy weights with compound movements such as squats, deadlifts and bent-over barbell rows are part of a comprehensive program, but those same exercises put you at risk. Although weaknesses in the abdominal wall may predispose you to hernias, you can minimize your risk by maintaining strong abdominal muscles and ensuring you progress your weightlifting efforts in a logical fashion (that is, increasing your weights slowly over time). If you’ve taken some time off from performing heavy lifting, be sure you progress slowly back to your heavier weights to allow your body to build tolerance to the heavier loads. Unfortunately, once you develop a hernia it’ll likely get worse over time with continual heavy lifting. The only way to correct a hernia is through surgery. This is usually a successful feat when you have a knowledgeable surgeon who understands your needs as a weight lifter.

Stretch or Die

What happens when you don’t stretch? Nothing. For a while. You lift. You get stronger. You improve your diet a bit. You get leaner. You look good. Who needs to stretch? Stretching is for yoga girls and geriatrics. Then you wake up one day and you have a slight pain in your lower back. Nothing major. “Damn,” you say, as you roll out of bed. You instinctively try to stretch it out. Maybe you lean over and touch your toes, which, coincidentally are very far from the tips of your fingers. It helps a bit, so you forget about it. You keep training. In the weight room, you are an animal. Other people look at you and say your lifts are good. But you start to notice that after sitting all day at work, your lower back is aching. You try to stretch it out. Maybe you put your hands on your lower back and do the old man, hips forward stretch with a bustling sigh, but it lingers. Not the biggest deal though, because once you get warmed up at the gym, things feel A-okay. So you forget about it. You keep lifting. You keep getting stronger. You can now squat a small automobile, which feels good. But one day you’re doing a deep squat and you feel something tweak in your lower back.

Boost Testosterone Levels with Coffee

Now, a Nutrition Journal study also indicates that men who consumed caffeinated coffee have more testosterone. In the study, subjects were assigned to caffeinated and decaffeinated groups. Participants consumed five 2g portions of instant coffee per day (caffeinated or decaffeinated Nestlé’s Taster’s Choice), which was mixed with approximately six ounces of boiling water and consumed with every meal as well as mid-morning and mid-afternoon.

The Lift Doctor: Morning Training and Leg Workouts

They say that the most effective routine that you can do is the one that you will do consistently. Just being committed to the program however, is not enough; especially if you’re training in the morning .  You’re tired as hell, weak, and the last thing you want to do is get a workout in when you're still half asleep. But if that's the only time you can get it in, then there are some strategies you can use to make the workout very effective, and not make training something you dread.

Genetic Doping Is the Next Frontier of Cheating in Sports

The origins of genetic doping have nothing to do with sports. Rather, researchers have been trying to develop ways to repair muscles in people with muscular disorders. Here's how it works: A synthetic gene is engineered to secrete a specific protein, one that's normally involved in muscle growth and repair. That gene is delivered by an otherwise harmless virus, and when it reaches the cell it's designed to work with, it "turns on." With access to more of the protein than would normally be produced, the damaged muscle is enhanced. Current techniques allow this all to happen without actually altering a person's genetic makeup.

The Flying Solo Workout

The solo trainee’s best approach is to do single-arm negatives on a Smith machine. Find a weight you can bench-press on a Smith machine with one arm, then add 20%-30% more weight to use for negatives. Unrack the bar and slowly lower it using just your right arm. Try to make this negative rep last about five seconds. When the bar reaches your chest, use both arms to press it back to the start. On the next rep, use your left arm for the negative. You can use this technique on the Smith with overhead presses for delts, rows for lats, close-grip bench presses for triceps and drag curls for biceps; you can also use it on the leg press machine for legs.

16 Most Powerful Foods in the 21-Day Shred Cookbook

Sure, we all eat ten tons of it on Thanksgiving, but have you really given turkey more thought? Loaded with B vitamins, potassium, iron, phosphorus, and zinc, turkey is a powerhouse in the protein department. One 3.5 oz serving (about the size of a deck of cards) of skinless turkey breast packs 30 grams of protein – and only 161 calories and 4 measly grams of fat. Also, switch up your chicken routine and opt for turkey when you need to catch up on some zzz’s – it contains tryptophan, an amino acid that triggers serotonin production for a restful sleep. 

The Best Stretch for Your Body (In less than 5 minutes) - Born Fitness

This is great, stretching is something that I often tend to skip out on and regret it later. There just isn’t usually enough time for me to get a workout in in the first place so I don’t want to waste any time stretching. Knowing these quick ways to get a good stretch in will help me skip the regret stage- thanks for the great advice. These are all easy practical moves as well that don’t have me feeling like a pretzel I will definitely be trying them before my morning workouts!

6 Ways to Make Your Leg Workout Harder

Those “skipping legs day” memes didn’t show up out of nowhere. So why do so many people find excuses to bail on their quads, hams, glutes, and calves? Because the challenge of shambling to the car with sweat-soaked clothes and shaky legs isn’t for everyone. But we’re willing to bet that it’s for you, right? You can get there with these tips provided by certified personal trainer, motivational speaker, and TV personality John Rowley .

Why Weights Are Better Than Cardio for Fat Loss - Born Fitness

While it is easy to see why it’s ideal to perform both a mix of lower intensity cardio and weight training, the reality is most people are pressed for time and impatient. You want results as fast as possible with the least amount of work needed.

Ask Men's Fitness: Do Girls Enjoy It When You Talk to Them During Sex?

The second reason to talk to her in bed is to turn her on by keeping her mentally in the action. This is the trickier one because what does it for one woman may gross out the next. So pick up cues. Terms like “cock” and “pussy” can be polarizing, so unless she starts talking about them first, keep those words holstered. However, here are some fail-safe options that any woman will respond to: “You’re so sexy,” “You’re amazing” (if she’s on top), “I just want to please you” (if you’re on top or about to pleasure her in any way), and “I don’t want this to stop.” Be sure to continually remind her that she’s turning you on and that you’re going to concentrate on her pleasure—those are things no woman can argue with.

9 Tricks to Look Bigger Instantly

But there are also times when you want to look bigger right now. The reason and the occasion may be different for every guy—maybe you’re meeting up with an old flame and want to show her what she’s been missing, or maybe you’re taking photos at the beach to post on Facebook. Whatever the reason, the following nine tricks can help you look 5–10 pounds bigger... instantly.

4 Moves to Build Abs of Steel

Obtaining a flat stomach or a set of 6-pack of abs takes a lot of work and discipline. You need to eat quality foods in the proper portions and workout hard at least three days a week to get in shape. But there is some so called "mental" benefits from training your abdominals. Feeling your midsection work hard for some reason gives us the feeling that we are making some progress to reduce our waistline. As a trainer, I know that just because I am hammering away at various abs exercises does not mean that I will magically get a nice six-pack .

Modify Your Military Press for Better Results

If you’re dealing with a shoulder injury and pain when pressing overhead, changing to a double underhand (supinated) grip on the bar and using a EZ Curl bar (instead of a straight barbell) may help alleviate stress and strain on the shoulder joint, shift more of the focus to the front delts and improve your ability to press fully overhead with weight. Along with underhand military pressing with an EZ curl bar, Arnold Presses with dumbbells may also be a safer and more comfortable alternative for your shoulders.

Joe DeFranco's Industrial Strength Show

I have been waiting for Joe D to put out a podcast for the longest time! And once again Joe has over delivered to his audience. The first show was jam-packed with so much info I can't imagine how good the rest of the shows will be. DeFranco is the most well rounded coach in the world so I expect lots of great training information for a wide range of athletes and washed up meatheads (Joe's term for former athletes) alike. He also has a knack for making things very simple and practical. Whether you're training for the NFL Combine, looking to improve your running form, or trying to get abs for the summer, this should be your #1 podcast. I could listen to this guy speak all day. Kudos coach D. Jon (DeFranco follower since 2006)

Forget Motivation. Find Your Pulse. - Born Fitness

This might be tough for you to read and you might not like everything I have to say. But if you accept this advice as a genuine solution, you will why you can succeed where so many others fail.

How to Get Built Like a Brick Shit House - Zach Even-Esh

Great post and from the comments you can feel the intensity and passion from my fellow Undergrounders. When I began training at home I told myself I would never again go back to my old gym. The feeling of raw power as I lifted stones, sandbags, tires and everything else simply could not be matched in the gym. Due to a lifetime membership at 24hr and dues that equal $5 a month I said what the hell and kept it. As my attitude towards was constitutes quality training I found myself developing a me vs them attitude in the gym. When I am in between dumbell snatches and standing near the cable machine I tried not to laugh when they ask if I was using it. Over time I thought that the gym was an evil place. I continued training myself at home then said what the hell and started taking my style back indoors. I brought with me chains, ropes and clubbells. I take what the gym has and make it work for me, trainers ask what I am training for and I say “the uknown”.. I have shared my thoughts on training with many people there and can see there wheels begining to turn. Yes there is a pussification problem but also an obesity problem .

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Why You Should Be Doing These Six Exercises

How:  Stand with feet shoulder-width apart. Lower your body into a squatting position, placing your hands on the floor in front of you. Kick your feet back so that you are in pushup position. Keep your hands firmly on the ground to support your body and lower your chest to the floor. Bring your chest back up. Kick your feet back to their original position, outside of your hands, stand back up by coming back through the squat position, and complete the move by jumping into the air.

Dwayne Johnson on Twitter

When you tweet with a location, Twitter stores that location. You can switch location on/off before each Tweet and always have the option to delete your location history. Learn more

Natalie & Fighter Diet

Wow I cannot say thank you enough!! Shout out to Pauline Nordin and Fighter Diet for always showing love for the troops!! These will keep me motivated for the next 3 months until I redeploy that's for sure I can't wait to hang these up!!

billboard on Twitter

@Kat_Lamb_AZ Aww glad ur OK I've not been on here 2 much but it's nice to catch up...I see Nick C is been an idiot smh xx

Episode 115 Warrior Spirit - The Turnbuckle Throwbacks Wrestling Podcast

The boys are joined by the “Unsilent Majority” and Rant EM’s Surfer as they recap Wrestlemania 31. “Maniac” Matt checks in with a road report, and Dave’s pal Zach Even-Esh owner & founder of the underground strength gym calls in to share his experience about the work he’s done with the Ultimate Warrior

Remembering Bodybuilding Legend "The Myth" Sergio Oliva

What giant of a man must it take to make Arnold Schwarzenegger feel small? The only correct answer is Sergio Oliva—the black cuban refugee who owned the Olympia from 1967 to 1969, and remains one of bodybuilding’s most revered veterans. By all accounts, Oliva was the sport’s first “mass monster”—a beast of mythic proportions (hence the moniker “the Myth”), which included 22-inch arms and 30-inch thighs, separated by a minuscule 28-inch waistline. At 5'10" and a competitive weight between 225 and 245 pounds, Oliva invented a pose only he had the size and shape to pull of. Called the “victory” pose, it requires extending the arms straight overhead with fists goosenecked—a shot that tends to make anyone else who tries it look skinny.

7 Foods You Should Eat Raw Rather Than Cooked

This means if you eat cooked food, you’re more likely to gain weight, while people who eat raw food are more inclined to lose weight. Why? Highly processed food is more digestible; it’s softer and requires less energy from our bodies to break it down. (Keep in mind that digestibility changes and varies.) Starch becomes more resistant to digestion when it cools after being cooked so the enzymes can’t break down as easily. Stale food, like day-old cooked spaghetti, will provide you with fewer calories than a plate of spaghetti eaten straight from the stove; both technically have the same amount of calories, but very different outcomes. 

Could Saffron Be the Next Big Weightlifting Supplement?

Saffron gets its bright orange-red color from carotenoid, an antioxidant that is thought to have anti-inflammatory properties . In this study, 12 men took 300 milligrams of powdered saffron a week before and three days after a strenuous training session. The other 12 men took an NSAID within the same time frame. They all completed the leg press at 20 reps with a load equal to 80 percent of their max muscle capacity.

Epic Olympia Showdown: YATES vs. RAY, 1994

Watch as Dorian Yates continues his road to Olympia glory when he goes head-to-head with Shawn Ray for the Sandow in 1994.

Breathe Life into your Pecs with the Dead Bench

The amount you can dead bench compared to regular bench varies from person to person so it is difficult to try to put a percentage to it. Use the first workout to gauge where you're at, and program the rest of your cycle off this number.

Why You Can't Bench Press More Weight - Born Fitness

When you lower the weight, your chest is not the center of support. The muscles in your back are really the base for this part of the movement. That’s why during the down stroke you want to squeeze your shoulder blades together and keep them locked and tight to create as much tension as possible. More important, it’s why you want to build a bigger, stronger back.

7 Dos and Don'ts for Flirting with Women in the Gym

Believe it or not, there's a right way to pick up women in the gym.

Daily Session: Build Muscle and Burn Fat Faster

What’s a great way to build muscle and burn calories really fast? This is a question that Ryan LaPlaga, C.S.C.S. 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.

T NATION on Twitter

A fair and balanced look at one of the most controversial movements in fitness: …

T NATION on Twitter

“ @T_Nation : Stand in front of the mirror naked. That's your best activity tracker. ” @richardsrugby

51 Fix Your Diet: Understanding Proteins, Carbs, and Fats - Born Fitness
52 Dwayne Johnson on Twitter
53 Mike O'Hearn on Twitter
54 Contest Prep Coaches
55 John Hansen on Twitter
56 The Muscle Fiber Test
57 We 'Mirin Vol 103: Show Us Your Pecs! -
58 RSP Nutrition DyNO at
59 Jimmy Kimmel Live on Twitter
60 T NATION on Twitter
61 Asia Monet & Bella Blu Driving!
62 T NATION on Twitter
64 Jamie's Thai Peanut Sauce -
65 Dumbbell Training
66 3 Exercises To Make You A Better Runner
67 Katie Kimmel on Twitter
68 The New Kale
69 Joe DeFranco on Twitter
70 Fighter Diet News
71 A Better Way to Circuit Train - Born Fitness
72 MusclePharm BCAA 3:1:2 at
73 IFBB Pro Flex Lewis presents Project Flex Trailer
74 T NATION on Twitter
75 PHIL HEATH on Twitter