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How To Build Muscle & Strength - Intensity, Motivation & Inspiration - Subscribe & Get 3 FREE Muscle & Strength Training Courses Kick A** and Take names in Life AND Lifting. Highlights from The Undergro...

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Ab Workout 2014 Summer Transformation

Check out this ab routine guys follow along get great results Peace Kevin

Full Body INTENSITY Workout - Underground Strength Gym

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

Amit Sapir Squats 500x18

2.5 weeks out from Dallas Europa. Amit Sapir squats 500lbs for 18 reps.

"I'd like to think that a lot of the free time I had when on the road in the NBA was when I really started to shape the foundations of how I think as a coach and a therapist.  I actually remember exactly where I was when I broke open FSC1, The Pfister Hotel in Milwaukee.  Some time before that, I even remember tracking all the exercises in Functional Training for Sports into 5 progressions in an Excel sheet.  Ever since I've considered myself a student of Coach Boyle, and I am forever in debt for many of the things I have in my life from the platform he has provided for me.  I expect nothing but a similar launching pad for creating principles and categorizing methods for al of the great people that choose to invest in FSC5."

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Fighter Diet Life & Muscle Pain

I have a prehab routine  (they're always in the beginning of my workouts. Some simple moves) that I do almost every day that keeps my weaknesses from stopping my heavy workouts. for instance I always need to add some hip movements and strengthen the shoulder complex with some disco moves. Yes, it does add extra time and yes, I do lie on my bread stick as a hardcore foam roller alternative, but it does keep me in good shape. Think about how much force, wear and tear you put your body through and then compare that to how much affection you give it in return. I assume there is a huge gap... I spend most of my pocket money on deep tissue massage and visits to my chiropractor. My body is like a racing car, it will break down if I don't get it in the body shop regularly.

Sagittarius Horoscope for Tuesday, April 22, 2014

Tuesday, April 22, 2014 - This can be a grand day for you Archers as action-hero Mars fires up your key planet Jupiter. You may start your day with inflated expectations only to suddenly discover that they are out of place. Don't give your discouragement a warm enough reception that it wants to stick around all day. Just relegate your visions of the future to your inner world where you are entirely free to wander wherever you want. No matter what, keep your dreams alive.

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.

Big Ramy: Hammer It Out for Massive Biceps

Like King Kong rampaging in Manhattan, another foreign behemoth arrived in the Big Apple and caused a sensation this past year. Behold bodybuilding’s newest phenomenon, Mamdouh “Big Ramy” Elssbiay. Near the end of 2011, this 5'9" Egyptian weighed an ordinary 200 pounds and was just a “random dude in the gym.” Incredibly, he rapidly packed on enough muscle to dominate the Amateur Mr. Olympia the following year. Then, last May, the 28-year-old won his professional bodybuilding debut, the New York Pro, tipping the scales at a mind- jarring 288.

7 Myths About Six-Pack Abs

So whether you’re a workout Jedi or a padawan looking to score abs 101 tips, allow us to dispel fact from fiction when it comes to achieving those washboard abs.

5 Moves for Bigger, Stronger Calves

Machine training is great for calf work because it allows you to isolate the muscle and train it as hard and heavy as you want, but what about adding a little athleticism to the mix? If you’re bored with banging out set after set of machine raises, there are myriad other ways to give your calves their due, most of which offer exponentially more benefit than standard gym exercises in terms of improving your overall athletic ability and mobility while adding all the mass and definition you want. Read on to see the moves.

Creatine: How Much Should You Be Taking?

Creatine is the most scientifically significant supplement of the past thirty years, and I’m not just talking about the bro-science here. It’s obviously known for making athletes bigger and stronger, but that’s not all it has to offer. Creatine’s benefits are numerous, but what most people—including most supplement manufacturers, if labels are any indication—don’t understand is what it does at the cellular level. This is important because your creatine levels can affect nearly every cell in your body.

Barbell Denim: Jeans Built To Fit Big, Muscly Legs

That’s what inspired a team of weight lifters, snowboarders, and rock climbers in Nevada to create Barbell Denim--a new line of jeans designed for active people. “We wanted jeans that were built for strong, powerful legs that would allow us to move completely freely and still look and feel like fashionable denim,” Hunter Molzen, co-owner of Barbell Apparrel, tells Co.Design. “Even for active people whose legs aren't particularly muscular, we wanted to give them a denim option that allows them to have amazing flexibility and freedom of movement.” After tossing around the idea in their local gym and among family and friends, they decided to do it.

12 Moves for Building Grown-Man Strength

To become a member, you have to bench press, back squat and deadlift a combined 1000 lbs. or more. For example, if you have a 400-lb. deadlift, 350-lb. squat, and a 250-lb. bench, you’re in. But you must do these exercises the competition way: descend below parallel on the back squat, pause the barbell on your chest for the bench press, and lock out completely on the deadlift. Anything less is a “miss.”

Best Fruit for Bodybuilding

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

The Ultimate HIIT Workout

High intensity interval training (HIIT) is the No. 1 fitness trend in the world, according to the American College of Sports Medicine's Worldwide Survey of Fitness Trends for 2014. What makes the training method so popular is the efficiency of the fat burning workouts ; they only take a few minutes to complete. HIIT is a workout style comprised of short work periods followed by short rest periods. “Using HIIT you’re going to burn the most calories in the shortest amount of time,” says Tom Holland, a Connecticut-based exercise physiologist and designer of the workout below. “Mixing cardio and strength training at a high intensity gives you the ultimate full-body workout.”

Outstanding Abs Routine

After winning the light-heavyweight division of the 2006 NPC Nationals contest last November and turning pro, Stan is charging hard toward bigger and better. "The stunt world is my next stage," he says. "I've been learning from two of the best stuntmen in the industry, Tanoai Reed and Troy Robinson, as well as working on such projects as the motion picture Southland Tales and a new martial arts reality-TV show called MMA Hardcore. So things are going full steam in that direction. I really believe I can accomplish anything I set my mind to. It just has to be the right move." Although Stan has his eye on Hollywood, bodybuilding enthusiasts still have their eye on him, evident in the daily bombardment of questions he receives about his future in the sport. "My next step onstage will probably be sometime in 2008, more than likely a West Coast show, although I'm considering doing the Europa Super Show in 2007." Stan plans to gain 10-15 pounds over this next year but vows to keep his clean lines and aesthetic look. "I'll never play the mass game," he says. "I want to bring back the golden era of the likes of Lee Labrada and Francis Benfatto.

Incline Barbell Front Raise

The devil is in the details, and this holds as true for the deltoids as for any other muscle group. Overhead pressing should make up the foundation of your shoulder work , but achieving a well-rounded set of delts requires addressing all three heads (anterior, middle, posterior). When you’re sporting a tank top, the detail and striations in the anterior deltoids (or lack thereof ) are just as visible as the width and thickness of the middle regions. So give the front side of your shoulders some love once or twice a week by completely isolating them. This incline barbell front raise is a great way to start doing just that.

Best Exercises for a Complete Back Workout

The back isn't only one of the body's biggest and strongest bodyparts, it's also the most complicated in terms of being a series of interconnected muscle groups. For the purposes of this feature we're dividing the back into its four main regions: 1) the upper and outer lats, 2) the lower lats, 3) the middle back and 4) the lower back . Each area requires specific stimulation via the exercises and angles of attack used, and we'll show you the two best exercises for each. With this menu, you can customize your own workout by choosing one exercise from each category to create a total program. Or if one region is lagging, you can pick additional movements that hit that area only. Either way, fully understanding which back exercises hit which portions of your back will allow you to build shape (in particular the V-taper ), thickness and width. Note: Many of the exercises we include here do not isolate but rather emphasize certain areas of the back musculature.

10 Strength-Building Strategies That Will Never Die

Strength is the foundation of nearly all physique and performance goals. When you're strong, you more easily gain muscle size, lose fat, run faster, hit harder, play longer, and move more living room furniture for your wife. We've rounded up 10 no-questions-asked tips to help you make everything in your life feel just a little bit lighter.

10 Size Secrets

To help you get on the right track, we contacted 10 of the world’s best bodybuilders and posed one simple question to each of them: “What’s one thing you’ve done in your training that has produced great gains in size when nothing else seemed to do the trick?” Some of the responses involved obscure techniques, others were very straightforward, but one thing is certain: they will all help you pack on some serious size.   Let's GROW...

The Tillman Story (2010) | Watch Documentary Free Online

When Pat Tillman gave up his professional football career to join the Army Rangers in 2002, he became an instant symbol of patriotic fervor and unflinching duty. But the truth about Pat Tillman is far more complex, and ultimately far more heroic, than the caricature. And when the government tried to turn his death into propaganda, they took on the wrong family. From her home in Northern California, Pat’s mother, Dannie Tillman, led the family’s crusade to reveal the truth beneath the mythology of their son’s life and death. THE TILLMAN STORY resounds with emotion and insight, and goes beyond an indictment of the government to touch on themes as timeless as the notion of heroism itself.

Muscle-up With This Brutal CrossFit Workout

To honor her, CrossFit created the Amanda workout—an alternating couplet of muscle-ups and squat snatches (135 pounds for men, 95 pounds for women) performed for a 9–7–5 rep scheme. It was first completed on July 16 to open the individual competition at the 2010 CrossFit Games. Chris Spealler smashed it in 3:29. Kristan Clever posted the best women’s time, a 5:04, and went on to finish first overall.

Mind Over Muscle

They’re part of your vision, too. When I competed against Sergio Oliva the first time, and he posed his tremendous lats, I shied away. Regardless of how good my body looked, I let him beat me mentally. Because I felt like a loser, I became one. But when we rematched a year later, I was able to convince myself that I was the winner before the contest even began. As a result, no matter what Sergio threw at me, I had the guts to match him pose for pose, and I took the Mr. Olympia title from him. As strong as the body is, the mind is where true strength comes from. One of my favorite examples is the Russian weightlifter, Vasily Alekseyev, who was the first man to clean and press more than 500 pounds. Think about that: Few men ever bench-press 500 pounds, let alone press it overhead. Nevertheless, Alekseyev wasn’t intimidated. He did it, then American Ken Patera did it, and others have followed. That kind of feat will never be easy, but once someone has the courage to do it, it happens again and again. Whatever your goals, in the gym or in life, you must make up your mind about them first.

7 Protein Myths

Lies, fabrications and outright fiction everywhere you turn — you might think you’re in the midst of a political convention. No, it’s just a general discussion about protein in an ordinary gym. At its core, protein is a simple nutrient. The amino acids from dietary protein represent the bricks that lay the foundation a body uses to create new muscle tissue; if you fall short of the appropriate protein intake, you won’t grow. Simple, see?

21 Ben Pakulski's Top 10 Training Techniques

Keep the Carbs

It's true that cutting chips, cookies, candy, and other carbs from your diet can help you uncover your abs. But if you think eliminating all the carbs is the key to reaching your weight-loss goals, we've got a few reasons to reconsider.

5 Protein Bars for On-the-Go Nutrition

The nutrition bars at the checkout have their time and place. We explain when and where.

How to Master the Reeves Deadlift

Try this cutting-edge approach to the classic deadlift courtesy of bodybuilding legend Steve Reeves.

Neon Sport Volt at

Warnings: This product is only intended for healthy adults, 18 years of age or older. Do not use if pregnant or nursing. Before using this product, consult a licensed, qualified health care professional if: you are using a MAOI (Monoamine Oxidase Inhibitor), SSRI, or blood thinner, if you are taking any other dietary supplement, prescription drug or over-the-counter medication; or if, you have been treated for, diagnosed with or have a family history of, any medical condition, including but not limited to: high or low blood pressure, diabetes, anxiety, cardiovascular, psychiatric or seizure disorders, cardiac arrhythmia, stroke, heart, liver, kidney or thyroid disease, or difficulty urinating due to prostate enlargement. This product contains caffeine and should not be used by individuals wishing to eliminate caffeine from their diet or in combination with caffeine or stimulants from other sources, including but not limited to, coffee, tea, soda, other dietary supplements and medications. Discontinue use 2 weeks prior to surgery. Immediately discontinue use and consult a licensed, qualified healthcare professional if you experience any adverse reaction to this product.

Rookie Mistakes: The Pullup

Mistake 4: You’re staying straight as an arrow Many cues out there claim that the body should be held completely straight from head to toe in order to perform a good pullup. This sets an honest-minded trainee on the wrong path. We know pullups are intended to be a back developer, and we’ve learned that hitting the back requires the shoulders to be retracted and set to engage the posterior muscles. Try pulling your shoulders back without mildly arching your back. It’s not possible. To hit your back properly during pullups, think of raising the rib cage toward the bar. Arch the back, and set the shoulders . You’ll feel the difference.

7 Reasons You're Not Getting Bigger

“Plateaus are caused when the body has developed enough musculature to no longer be challenged by the load (resistance) being moved, or when the intensity of cardiovascular work being done is no longer challenging,” says Robert Linkul MS CSCS*D, NSCA-CPT*D, a career development instructor for the National Institute of Personal Training (NIPT) and the National Strength & Conditioning Associations 2012 Personal Trainer of the Year. In many cases, failure to get bigger occurs for the following seven reasons:


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.

10 Hidden Physique Killers

Not every so-called "bodybuilder-friendly" food is all it's cracked up to be - and some seemingly unhealthy eats can actually be good for you.

The Right Music Makes Workouts Easier

Pick the perfect playlist to train harder and longer.

The Final Word on Drinking Beer After a Hard Workout

Putting your body through the strains of exercise depletes a lot of important vitamins, hydrating electrolytes, and carbs. That's why athletes chug Gatorade or coconut water and eat fruit after an intense workout—they're all full of good sugar and nutrients that replenish your body. Beer's got some of that good stuff, too: sugary carbs, a hint of electrolytes, and a few helpful plant-based nutrients that come from the hops, yeast, and barley. But the main drawback—and it's a doozy—is that alcohol pretty much screws up everything.

ErgoGenix ErgoBolic at

You’ve probably heard about the so-called “stress hormone” cortisol. It not only has the ability to break down your hard-earned muscle fibers, but can also lower two of the most anabolic hormones you’ve got: Testosterone and Insulin-like Growth Factor 1. To make matters worse, cortisol lowers your ability to produce active thyroid hormone and helps your body gain fat! Cortisol levels can become elevated from any type of stressful situation, from sitting in traffic to intense weight training. ErgoBolic is the first sports nutrition product to make use of Sutherlandia frutescens, an herb that has been shown to significantly lower cortisol. And it doesn’t just lower that nasty catabolic hormone, it stops the stress-induced elevation of Myostatin – a hormone that literally puts the breaks on muscle growth, stopping it dead in its tracks.

Slow-Cook Heavenly Pulled Pork

2. Preheat your oven to 300°F. In a large roasting pan fitted with a rack, add the apple juice and water. Place the pork on the rack so it rests above the liquid. Cover the pan tightly with foil and transfer to the oven. Cook until the pork can be easily separated with two forks, 3 to 4 hours. Remove the foil and cook until the exterior of the meat is well browned, another 30 minutes. 3. Remove the pan from the oven, transfer the pork to a large platter, and allow the meat to rest for 10 minutes. Use two forks to shred the pork into small pieces. Transfer to a bowl, stir in some of the pan drippings, if desired. Sandwich between rolls and serve. Makes 6 to 8 servings.

9 Ways to Max Out Your Treadmill Workout

Create Flow Don’t go all out. “It’s one thing to push yourself to extremes, but you can actually get a better workout by tuning into what’s happening to your body during the day,” says Hadfield. If you’re following up a hard day on the trails with a treadmill run, pushing through another hilly workout will cause further fatigue and detriment. Instead, break up high intensity workouts, and ebb and flow between hard and easy to avoid hitting a point of diminishing returns. Follow a hill workout with a cross training day or easy day of flat terrain.

Alan U.S Marine

Having fallen in love with fitness back in high school drove me to go to college and earn a bachelors degree in movement science and athletic training. As I read through some of Pauline's books and her different concepts I knew right away she knew what he was talking about and wasn't just your fad diet or exercise routines. She understood deep down why changes take place in your body, how they take place, and what needs to be done to control those responses. From that point on I was instantly sold on the fighter diet concept, not just bits and pieces but everything she has put out.

Yo Canto KQ Project - Septima Semana

 ¡Ve los videos y vota por tu cantante favorito!

5 Ways to Upgrade Your Workout

The conventional barbell back squat is arguably the greatest exercise ever. It builds muscle, athleticism, and bone density, and even boosts flexibility and testosterone levels. But if your form isn’t spot on, you’ll cheat yourself out of these benefits and can potentially hurt yourself badly. Perfecting your technique can be as simple as squatting onto a box. Place a box or other platform behind you so that when you squat down to your normal depth (hopefully to where the crease of your hips is below your knees) you’re sitting on the center of the box. Pause for a moment but don’t relax—keep your entire body tight, just as you would if squatting normally. Then explode back up.


What do you mean by "The combination of more volume and decreased rest isn't something you should strive for every time you work out"? So if we shouldn't strive for it EVERY workout, then how often should we strive for it? 30 days once in awhile or twice a week? Let's say I do 4 day split, how should I prepare for it? do I take 30 days of this type of training and then stop it? if so, for how long? once in 2 months? 3 months? 4 months?

Shawn Rhoden's Back Attack

Typically, Rhoden starts his workout with barbell or T-bar rows—the sort of free-weight basics that helped his mentor (and supplement company employer) Ronnie Coleman construct arguably the best back ever unfurled. Still, unlike eight-time Mr. Olympia Coleman in his prime, this year’s Arnold Classic contender doesn’t stuf all the iron he can on the collar of a T-bar. “I typically go up to six  plates,” he says of T-bar rows. “I want to get a good range of motion, a good stretch, and then a full contraction. I don’t want to have to use momentum to get the weight up. And I don’t want to go so heavy that I can’t concentrate on my back and start using my biceps.”

6 Fitness Tests You Should Be Able to Pass

Spring is finally here, which means all of you students out there have finals coming up. For most of your classmates, that means lounging around for as long as possible before a series of grueling all-nighters fueled by caffeinated drinks and thoroughly processed salty snacks . Don’t let yourself go down that road—use your time wisely (at least go about it better than your roommates do). And, of course, don’t let exercise fall by the wayside through all those sedentary hours of reading and writing. Take a study break to take our "fitness final exam," assembled with the help and recommendations of trainer Dan Trink of Trink Fitness.

Top 12 Protein-Filled Foods for Your Physique

Beef is an excellent source of total protein and key amino acids such as leucine. Beef’s protein content is also complemented by other muscle-building nutrients such as creatine and zinc. Grass-fed beef is generally leaner, but that withstanding there’s no difference in terms of protein quality. Grass-fed beef is also touted for having more omega-3 fats when compared with conventional beef. in addition to beef grab your protein by the nuts steaks and roasts, beef protein isolate is now available to people who want to reap the benefits of beef protein in protein-powder form.

Iron Woman: Embrace Yours, Part 3 - Juggernaut Training Systems

I always chuckle to myself a little when I am proposed with the question: “What do you think about people that feel it isn’t feminine or attractive to have big muscles?” Truth is it is something that I really used to struggle with. I was a gymnast growing up so naturally I had a six pack by the time I was 9 years old. When I was in grade school people would call me names such as “Hulk Hailee” or “Hailee Schwarzenegger” (after I beat the boys at arm wrestling and pull-up contests.) I hated my body and thought it was “manly.” But then one day I realized what d-bag decided that muscles were designated for males anyway? If you ask me he/she was extremely insecure. If some guy wants to tell you that girls’ shouldn’t have muscles or be strong, you can go ahead and tell him that the 1950’s called and they want their house wife back. Fitness and exercise are both (for lack of a better word) very trendy right now. Which is awesome, maybe someone will actually make normal clothes for woman that have a muscular build. We do look good in our yoga pants but finding a pair of jeans that fits well is close to impossible.

25 Amazing Gym Fails

That's an actual sentence spoken by a man in this slideshow. He says it moments before failing a bench press and having to roll 330 pounds of weight onto his groin—because he doesn't believe in safety .

Midnight Mass

Sometime in the 30 minutes before you go to bed, take in 20-40 g of casein protein. Micellar is the best type of casein protein for this time period, because it stays with your body for up to seven hours, providing aminos so your body won’t use muscle mass for energy. Mix the casein with water or milk (or a combination of the two). You mayalso include a portion of fruit (a banana, half of a cantaloupe or honeydew melon, a large pear or a large apple) whether you are a hardgainer or a dieter. The fructose will help stock your liver glycogen, which will prevent you from going catabolic sooner during the night. If the concept of taking in carbs before crawling into bed makes you paranoid, just stick with a protein shake.

Self-Myofascial Release for Shoulders - MuscleMag

Self-myofascial release (SMR) can help clear up mobility issues in your shoulders that lead to impaired movement and eventual injury. Be aware that SMR can border on being painful. On a pain scale of one to 10, SMR should feel like a six to eight (a “hurts so good” feeling). The best part of SMR is that it provides near-instant feedback. If you’ve done it right, you’ll immediately feel a little better. If you’ve done it wrong, you’ll know it, too. Your muscles will be tighter instead of being more fluid. If you do feel worse after a bout of SMR, get a medical diagnosis to avoid further injury.

Keisha & The Butt Bible

Although I still have a good amount of fat to loose (mostly my lower half), I am happy to see the LIFT happening.

D’Alessandro: Gerry Nisivoccia – lifer, teacher, wrestling inspiration – wants back in the game

“I retired a while back, but I’d like to think I can still give something to the sport,” Nisivoccia said the other day from his home in Piscataway. “If you still love what you’re doing and you can share some knowledge – especially in an individual sport -- why not? That’s what coaching is all about.”

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.

Choose Strength

I’m a big believer in the adage “success leaves clues,” and I’m very interested in looking at commonalities between people that are successful in various endeavors.


52 The Fit Five: Workout Burnout
53 The Rise of Jay Cutler: 2004 Arnold Classic - Cormier vs. Cutler vs. Jackson
54 Inclined to Curl
55 6 Salad Ingredients You Need to Scrap
56 Meb Keflezighi Wins the Boston Marathon
58 Kai Greene: Pecs in the City
59 6 Things You Think She Cares About But Doesn't