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Liam Hudson's Time Lapse Drawing: Phil Heath

LHudson ART/LIFTS shares his love of bodybuilding through his artistic talent.

Liam Hudson's Time Lapse Drawing: Kai Greene

LHudson ART/LIFTS shares his love of bodybuilding through his artistic talent.

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1010kg/2226# No Wrap

Chad Wesley Smith totaling 1010kg/2226# in knee sleeves at the USPA San Diego Open on 4/19/15 via 385kg/848#, 257.5kg/567#, 367.5kg/810#. The bench and deadlift are PRs.

Buffalo Chicken Quesadilla (with Avocado) - Born Fitness

This recipe for buffalo chicken quesadillas, created by Liv Langdon , is the definition of balance: a good source of carbs from the tortilla, a protein-packed (and flavorful) boost from the buffalo chicken, and some monounsaturated-rich avocado, and you have a meal that fits any macronutrient plan. The bonus: the shredded buffalo chicken is versatile for many different recipes. Make lettuce wraps for a great gluten-free snack at work; serve as a dip with carrots, celery or rice chips at the next party; or, wrap it up and grill the outside for added crunch.


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Fast Fat Burn: Full-Body Tabata

There's nothing more natural than using your own body weight in combination with running to test your limits in terms of cardiovascular endurance and stamina. Structure the routine properly and you've got some serious hard work on your hands. We asked Will Lanier, a CF-L1 Coach at CrossFitNYC, for a high-intensity tabata workout in combination with a complex body weight routine to help you see where you stand. What is tabata training? "Tabata falls under the category of high intensity training or high intensity interval training (HIIT). Any exercise can be incorporated into the Tabata training (air squats, push-ups and pull-ups are the most popular). The basic outline of the Tabata training method is: 20 seconds of intense training (max effort/max reps) with 10 seconds of rest for a total of 8 sessions or rounds," Lanier says.

Sagittarius Horoscope for Monday, April 20, 2015

Tuesday, April 21, 2015 - Conversations with a significant other could be so intense today that the emotional drama seems overwhelming. You're tempted to overcompensate by putting on a special show that won't be quickly forgotten. Luckily, the outcome will likely be quite rewarding as long as you keep your eyes on your destination rather than your performance. Placing too much emphasis on appearing unrealistically perfect might cause people to shake their heads and walk away. Simply being yourself is your best strategy to create the meaningful connection you want.

Back-Up Plan for Building Bigger Lats

It’s pretty much impossible to truly isolate the lats and upper back , and due to their complex muscle fiber arrangement – the fibers run in several directions – pulling in one plane won’t build sufficient back size and strength. You’ll have to separate each movement and lift at every angle to help with symmetry and size. Most importantly, you may have to cut back on how much weight you use so that you perform your reps with a full range of motion (ROM) and only use your helper muscles on the last few reps of each set; otherwise, you’ll never build a solid foundation.

Head and Shoulders Above

This brings us to Phil Heath’s shoulders. What was once a deficit is now a surplus. We should also mention the head on those shoulders, because the changes happened and continue to happen only because of meticulous planning and methodical execution.

Train Chest Hard & Smart with Zack Khan

At 5'11" and an off-season 310 pounds, “King Khan” says his favorite body part to train is chest. From the sheer size of him—60- inch chest, 24-inch arms—you might expect Khan to be bouncing 600 or more pounds off his chest. But this is a man who has been hurt and knows better. When Khan tore both tendons above his kneecaps hack squatting in mid-2010, the injury postponed this 2009 British Championships super heavyweight and overall winner’s pro debut all the way through 2013 (where he placed seventh at the Dallas Europa Super Show). When he trains anything these days, he trains hard, but he trains smart.

The T-Shirt Workout

HOW IT WORKS This program devotes one day to your shoulders and lats and another to your chest and arms. In the first workout you’re making your upper body wider, and in the next you’re making it denser from front to back. You may recognize some moves from CrossFit workouts (snatch grip high pull), some from the bodybuilding world (dumbbell flye), and others you’ve seen in pictures with a “no” symbol over them, indicating danger (behind-the-neck press)—it just means we’ve pulled from all the training wisdom available, both new and old school, to get the best results possible. (And don’t worry about behind-the-neck-pressing—as long as your form is on point, you’ll be fine.)

Rock Hard Challenge 2015

Get huge, ripped, and perform better than ever. Show us your progress, and the reader with the most dramatic gains will win an M&F feature and a BSN prize pack. No matter who wins the grand prize, everybody wins big with this radical new program.

Easy Gains for the Hardgainer

An individual who has a naturally “smaller” frame and lighter bone structure, and carries little body fat and muscle. Beginning your bodybuilding journey with this somatotype isn’t exactly ideal, but you could be in a less favorable position— as in, the polar opposite body type. Keep in mind, people’s somatotypes—ectomorph, endomorph, and mesomorph—are not cut and dry, meaning certain individuals can fall somewhere in the middle of a somatotype. First, a quick overview of the three somatotypes and their accompanying characteristics.

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Work Out Like a Winner

This four-time Mr. O possesses one of the greatest rear lat spreads ever witnessed. By 2005, his lat width was matching if not succeeding Ronnie Colemans. Cutler, like Coleman, also worked back twice weekly. One session focused on width (using pulldowns and other cable exercises), the other targeted thickness (mostly rows and deadlifts).

7 Fat-Torching Dumbbell Exercises

Whether you’re on the road for work or you simply need a day off from dealing with muscleheads, sometimes making it to the gym just isn’t in the cards. That doesn’t mean you need to hit pause on achieving your goal to torch bodyfat and build lean muscle . If you can find a pair of dumbbells, enough space to do a lunge, and the energy to go balls to the wall for up to a half hour, you have all of the ingredients to stay on track.

When a Silverback attacks.

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Five Fast Lunches to Build More Muscle

When the 18th-century British Earl of Sandwich asked his servants to bring him a piece of meat held between two slices of bread, he definitely stumbled onto something. Not only, as legend has it, did he invent the sandwich, he also inadvertently requested the ideal post- workout meal—a simple combination of protein and carbohydrates, which research shows spurs greater muscle growth than protein alone. But with a little knowledge (and some condiments—come on, Earl!) you can make this portable muscle meal even more effective. Reach for these easy-to-prepare recipes to turn steak, lamb, chicken—and even an old can of cranberry sauce—into a gourmet meal fit for a king. Or at least an earl—whatever that is.

7 Tips for Sharp Abs

Training abs is easy. Training them right, and supporting their development... not so much.

The Muscle-Building Standards: Build a Big Chest

Guys have been tossing around weights to build mass for quite some time. A lot has changed since back in Arnold's day, but a lot has also stayed the same. The Standards are bare-bones muscle-building tactics. Straight sets, moderate rest, and traditional exercises.

Does Pot Make You A Better Athlete?

The first tingle of  THC  hits him as he's stretching his calves.  “I’m locked in,” he says, squishing two headphone buds into his ears. “This is going to be a great pace.”  The sun hasn’t yet risen over Colorado’s Front Range peaks, but Cliff D. (who asked not to be named), like many working-stiff triathletes, juggles a career—he’s a full-time strength and conditioning coach—with his own training and racing, and that means plenty of predawn workouts. But unlike the other guys circling Denver’s Washington Park in the early hours, Cliff has just eaten an energy bar that contains enough marijuana to numb a small elephant. To be precise, the homemade bar was packed with about 30 milligrams of the plant’s psychoactive chemical, tetrahydrocannabinol (THC). For a newbie pot  smoker , the THC dose would be a knockout punch. For Cliff, that’s just breakfast.  Standing 5'6", Cliff, 39, a hardcore athlete and former Division I soccer player who trains upward of 23 hours a week, has a thick chest and lean, muscular arms and legs. A lattice of tattoos peeks from below his sleeves, and his skin is tanned an even olive brown.

A Smarter Chest Workout

The two incline movements in your routine imply that you want to build your upper chest , but you don’t need to dedicate so much time to that in one workout. Try hitting your chest with more frequency instead of bombing it with volume. Train it twice a week (the second workout only needs to consist of two or three chest moves), and perform pushups with your feet elevated two other days a week for 100 total reps. (Take as many sets as you need to hit that number.) Hitting the chest frequently with various forms of stimuli will yield greater gains and decrease the risk of burnout and injury.

Back on Track

In 2008, FLEX editors undertook a rather daunting task, journalistically speaking —they gathered to choose the 20 bodybuilders who, in their estimation, represented the best back development of all time. The list was stacked with greats, from Ronnie Coleman and Dorian Yates at the top of the heap to Melvin Anthony and Albert Beckles snagging the final two spots. You could argue vociferously for a favorite who didn’t make the list (and have a valid point), but all told, no one could debate the quality of the final 20. They were giants in a sport that boasts more than its fair share of larger-than-life physiques.

How a Crack Addict Got Clean—with Exercise

The deep-fried cauliflower at Zahav, Philadelphia's celebrated Israeli restaurant, is served over a thick Arabic yogurt and finished with a dusting of black lava rock salt. It has been called "rightfully legendary." But late last night, the dish arrived at a table with too much salt, and Michael Solomonov, Zahav's chef and owner, had to walk it back to the line cook. Do it again.

Arnold Schwarzenegger's Training Tips

While Arnold did conventional exercises, his training strategy was anything but. He approached leg days with an extraordinary tolerance for pain and dedication to push his body past its physical limits. While anyone can repeat the six exercises that make up his routine, few can duplicate his legs-into-Jell-O intensity. But we're guessing at least a few of you have the cojones to give it a try. That's why, for the first time ever, M&F is publishing the incredibly effective workout and training techniques that completely transformed Arnold'’s legs.

Lose Weight in a Week

Seven fat-torching circuit workouts for an entire week.

Six Bodyweight Workouts That Actually Build Muscle

Pack on muscle to your frame with these low-impact routines.

Back to Basics: 11 Ways to Build Your Best Cardio Workout

The importance and benefits of doing cardio are clear and in our faces everyday, but unfortunately many people don't know what constitutes as effective cardio. Gone is the day that you could run around town for a couple of miles and “be healthy” or look “fit”. Today’s “fit” man needs to be strong, fast, and athletic. An hour on the elliptical, a walk on a super inclined treadmill, or a 10-mile jog in your neighborhood will not help you attain these qualities. A successful cardio routine involves some key elements that are not in most programs.

12-Step Carb Loading Program

When depleting carbs for five days, you should train with higher reps — 12-18 per set — and perform 50% more sets than normal. For example, if you normally perform 10 sets for biceps, go to 15 total sets (50% more volume work) and aim for 12-18 reps per set. Of course, you’ll have to decrease the weight in order to hit that volume. However, the goal here is to lower carb reserves, and volume work is tremendously effective in doing so. It all goes back to supercompensation. The more carbs you can deplete, the greater amount you can store during the carb-up process, leading to biggerand tighter-looking muscles.

Five Morning Workouts for All-Day Energy

Just the thought of working out first thing in the morning sounds like drudgery. And to makes matters work, you typically work late, wake up late, and don't get enough sleep to begin with. But there's no better time to make a change than with the new year. Disconnect from your phone by 10 p.m., force yourself in to bed by 11, and set your alarm an hour earlier than usual. These morning workouts are short, quick, simple, and just enough to get the blood flowing and boost your energy levels.

How to Lose Weight: Why Sleep Can Make you Fat - Born Fitness

Two pillars of fitness endurance: hydration, and sleep. There is something to be said for spending time and money on your sleeping situation: the room, the bed, your pillows, sheets, and covers. Get it how you need it. Also to be said is allowing your body to teach you what it needs with sleep. There has been some really awesome research done on alternate sleeping patterns, as in two 3 to 4-hour chunks instead of one 7 to 8-hour chunk. The stress we put on good sleep, it seems, can be as harmful to productive sleep as anything.

Lift Heavy for More Muscle

Get stuck in such a rut and your results are bound to level off, to plateau. At this point, it’s about time to switch things up. If you’re like me, you’re not a fan of high reps – sets of 15, 20+ – so the only other option for changing things up from a rep-count standpoint is to decrease reps, which naturally means you’ll have to go a little heavier than you’re used to with 8-12 reps.   When my routine starts to get a little stale, one thing I love doing is working in heavy sets. Not necessarily sets of one, two or three reps (I’m not a powerlifter), but rather sets of five and six reps. Going heavy like this, I feel, gives the body a different training stimulus to promote plateau-busting. Plus, I just like the way my muscles feel when they’ve handled some heavier weights – they feel stronger, of course, but also a bit harder, and I feel leaner, too. I like that.

10 Foods That Keep You Full Till 5 P.M.

Staying focused and alert throughout the day can be a bit of a challenge. Getting a good night’s rest is crucial, but so is filling up on the right foods. By now you should be looking at food as fuel, not only for your muscles but for your mind and energy stores. As soon as hunger strikes your productivity dips. This is where Keren Gilbert, M.S., R.D., founder and president of Decision Nutrition, comes in. She’s identified 10 hydrophilic (that's a fancy way of saying “water-loving”) foods to keep you full well through 5 p.m.

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Crank Out More Pullups

Pullups aren't neccessarily easy; some novice gym-goers have trouble even getting one or two. Duffy recommends grabbing assistance bands, which you wrap around the bar and place under your feet. "These elastic bands will counterbalance your body weight and help assist you with getting more pullups," says Duffy. Even advanced athletes can benefit from assistance bands—they might help get you one, two, or three more reps than you normally would without assistance. Novice trainees can train with assistance bands each week and more advanced athletes could sprinkle the use of the bands every other week.

Jailhouse Strong: 100 Bodyweight Squat Challenge

Here is the Jailhouse Strong challenge to you. Do this complete sequence three times, rest two minutes between sets. Complete each set in four minutes and you are physically fit. Do it in three minutes and the warden will call you sir.

Abs, Calves & Forearms Day

Ever been here? Your quads are tired, your chest is sore, and your back and shoulders still need at least a couple of more days of recovery time. Yet you have this dire need to hit the gym. And since this isn't a scheduled rest day, it just seems a shame not to train something. When was the last time you spent an entire training session on bodyparts that usually get just a few minutes at the end of other workouts? We're talking abs , calves and forearms . It's not that you don't care about these muscles, but you have your priorities, right? Well, today you have permission to rest the majors to hit the minors. This workout entails a thrashing of these three bodyparts using multiple exercises and varying rep ranges. On some sets you go as heavy as a six-rep max and on others you do 15—20 reps and beyond. As you hit the door to head home, you'll have no doubt that you indeed had something to train.


“Rhabdo” is another way exercise can be harmful. You may have heard of CrossFitters ending up in the hospital because the drop in muscle pH from balls to the walls training causes severe damage to muscle tissue. This results in a breakdown of myoglobin, the muscle protein. When too much broken down myoglobin enters the blood stream it causes rhabdomyolysis, which is harmful to the kidneys.

Shrug It Off to Add Muscle On Your Traps

Using a double-overhand grip at all costs can hold you back in terms of the load you’ll be able to lift, though, so there’s a second school of thought that addresses this problem by having you do heavy shrugs with a deadlift-style alternating grip. Critics of the alternating approach say your back will develop asymmetrically if you do this, but if you simply switch the alignment of your hands with each set, your weekly volume won’t be enough to cause any imbalances. With that said check out the following 5 tips for better shrugging.

The At-Home Workout Every Athlete Should Do Before Game Time

Whether you’re about to do a long endurance run, take part in an obstacle-course race, perform a CrossFit WOD, play pickup basketball, go to the gym, or do anything in between, the purpose of the pre-event workout is twofold: First, to prepare your body so that it’s ready to perform optimally, and second, to prevent injury. The ideal pre-event workout consists of two basic elements: a dynamic warmup and self myofascial release , both of which can be done right in your home.

15 Non-Powder Ways To Add Protein To Your Shake or Smoothie

Ever wonder what’s actually in your protein powder ? We did. And after we deciphered the near-unpronounceable ingredients, we started thinking some more. Say you wanted to nix powders altogether—forgo the tubs of whey and take a more natural route—by bulking up shakes and smoothies with protein-filled vegetables, seeds, dairy products, and more. What would you use? Which easy-to-mix-in foods have the highest protein profile?

Titan Medical Nutraceuticals Rx

DISCLAIMER: Titan Medical Nutraceuticals Rx does not accept any form of insurance. Product images do not accurately represent products. Actual products will not contain a TMNRX branded label. All information contained within this site, is for informational purposes only. It is not intended to diagnose, treat, cure, or prevent any health problem. No action should be taken solely on the contents of this website or our testimonials. Always consult a physician or qualified health professional on any matters regarding your health or on any opinions expressed within this website. Results very from patient to patient.

The One Chest Move You Should be Doing

All of us meatheads are the same. We love to bench press and incline press. We have done these exercises so much that we may have had to take a break from them at times to either progress or avoid injury. The bench press is fun to do, but it is not the only chest exercise that you should be doing.

10 Form Mistakes You Need to Fix Now

Avoid these critical form mistakes to build more muscle and prevent injuries.

Classic Gun Show

Welcome to the ultimate gun show. Each of the 20 top gunmen have something to teach you about arm training. Carry their advice to the trenches, and you’ll be well on your way to heavily arming yourself.

5 Ways to Eat Almonds

Boost performance and burn fat with this perfect natural food.

Will The Apple Watch Save Your Life?

A month later, with Blahnik now keeping a monk like silence, Apple scooped up Nike design director Ben Shaffer, who’d headed Innovation Kitchen, where the FuelBand had been developed. Then they hired Nancy Dougherty, a hardware engineer from a secretive start-up called Sano Intelligence, which hasn’t yet brought a product to market but is reportedly working on a sensor to measure things like blood sugar, a potentially lifesaving tool for diabetics; and potassium levels, which help regulate blood pressure. Soon after, two of the brightest minds at a similar firm, Vital Connect, bioengineer Alexander Chan and former biosensor tech VP Ravi Narasimhan, were hoovered up by Apple, too. Vital Connect had already released a next-generation, FDA-approved sensor called HealthPatch, which measures heart rate, body temperature, respiratory rate, sleep stages, posture, steps taken—even the impact of a fall—with a wireless patch that’s the size of a large Band-Aid and fits under a T-shirt. Cutting Edge Running Gear >>>

The Girly Workout That Gets Legit Results

It’s not just for girls. Seriously. We know Valslides—the popular plastic sliding discs you see online and in some gyms—look like they’re for women, and, yes, some of them even come in pink. But they’re as masculine a training tool as the barbell itself. We’ll prove it to you with this workout program, which builds muscle and strength in just three sessions a week. Man up and try it!

4 Superfoods that Fight Inflammation

Inflammation can have devastating effects on the body, leading to joint stiffness, joint breakdown, joint swelling and loss of joint mobility. This can cause major problems to any workout regime. With less range of motion in exercising the body will not be able to run optimally and muscle building potential will surely be decreased. The greatest muscle gains come with a complete range of motion for the exercising muscle anything less we are cheating ourselves. Simply being aware of inflammation and its effects on your ability to build muscle or burn fat is a huge advantage. But by adding these four foods to your weekly menu, you’re likely to find that your muscles and joints recover faster and more completely, putting you back in top form, faster.

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7 Ways to Burn Fat Without Touching a Weight

If you’re reading this, we’ll assume you’re already doing the basic things you need to in order to lose fat. Hopefully, these include lifting weights, doing cardio , eating healthy, and—most importantly—keeping your calories in a deficit. But there are a few more things you can do to accelerate fat loss even further, and they don’t involve any heavy lifting—literally or figuratively. Behold: seven ways to burn fat without touching a weight.

The 17 Best Ties for Men

It’s time to upgrade your warm-weather wardrobe, with these inexpensive style must-haves. From beach-ready shirts to the perfect shorts to the coolest sneakers, you’ll find the best new clothes for...

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