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ASS KICKING Workout Post Holiday Food Hangover

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Powerlifting: The Mentality II

George Leeman and Brandon Lilly give their thoughts on what it takes to be a successful lifter ... again savagery ensues.

Nutritional Meals & Diets

These meals are perfect for when your on the go. Check out this company • The Art Of Visualization

Thoughts on visualization from Kevin Levrone.

Underground Strength Gym Athlete Testimonials - Anthony

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ASS KICKING Workout to get rid of the Holiday hangover

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

"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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Sagittarius Horoscope for Wednesday, April 23, 2014

Wednesday, April 23, 2014 - Even if you try to keep your feelings to yourself today, your preferences still might leak out and create a bit of a ruckus. Your friends and associates may assume you're purposefully pushing their buttons, but this isn't your objective. You just want everyone to understand your perspective and are tempted to pressure others to make your point. However, a gentle approach can turn an adversary into a supporter. There's no reason to alienate your allies in order to be true to yourself.

Funniest Texts Between Parents And Their Children Ever Sent. You'll Appreciate This!

Funniest Texts Between Parents And Their Children Ever Sent. You’ll Appreciate This!

Power Surge: Chest Blast

This month I want to show you my chest workout, which serves as a perfect introduction to the concepts of power bodybuilding. Like a powerlifting workout, reps are kept low to allow you to use the heaviest possible weight. You’ll also rest 3–5 minutes between sets, letting you make a full recovery and continue lifting heavy throughout the session. The volume necessary to satisfy the bodybuilding portion of this equation comes from the number of total sets used; though you’ll do only four exercises in total, you’ll do 28 sets, including warmups. These workouts tend to run long (90-plus minutes) but allow you to chase everything you want at the same time. Get after it, Beast.

Optimum Gold Standard 100% Whey at

Whey protein is popular with active adults because it digests rapidly and is a rich source of amino acids for muscle recovery. Whey protein isolates are the purest form of whey and the primary ingredient in Gold Standard 100% Whey. Each serving provides 24 grams of rapidly digesting whey protein with low levels of fat, cholesterol, lactose and other stuff you can do without. There's no doubt this is the standard all other proteins are measured against.

Getting Big Vs. Getting Strong

This is called Compensatory Acceleration Training (CAT). Lots of bodybuilders do this unknowingly when doing a set of 12 reps – the first 3-4 reps are explosive, while the next 8-9 reps have a little less steam. Whether they know it or not, they are getting beneficial adaptations from the dynamic method for strength gains in the first few reps. Your first rep is always your strongest – from that point on you are getting weaker – so exerting maximum force from the get-go can help you dynamically increase muscle tension.

5 Routes to Better Delts

While you can find plenty of ways to attack your delts in each issue of M&F, we've dropped five of our fave techniques - and the mini-programs to go with 'em - here for you to try. While we recommend using a complete program as the backbone of your training efforts, it never hurts to try some of these grab-bag programs to see what works best for you.

The 20-Minute Fat-Burning Kettlebell Complex

The kettlebell is not only one of the most effective versatile pieces of equipment, it's also one of the most convenient. If you're tight on time, or looking for a quick workout you can do anywhere with minimal stuff, all you need is one bell.

6 Healthy Ingredients Every Guy Should Cook With

You may be a good cook, but sometimes it’s hard to know which oils or spices are truly the healthiest when it comes to making a dynamite meal. If you're still sautéing with olive oil or other vegetable oils, you aren’t taking your kitchen skills—and your diet—to the next level. The best part about including these foods in your meal prep is that you won’t be sacrificing flavor. Go on, give 'em a go. 8 Foods That'll Never Make You Fat>>>

Diet 911: Battling Weight Loss Plateaus

A good metabolism runs with lean muscle mass and little visceral and subcutaneous fat, thus the more lean mass you have the more calories you burn in a day. Best case scenario—you lost a little bit of lean mass, which is most often intra- and extra-cellular water, and the rest of your weight loss was mostly fat. However, if you are having a hard time losing the last couple of pounds, it may be a sign that your metabolism needs some help. You actually want to lose fat, not muscle, so get your body fat tested. Setting goals is critical, especially at the end of your quest. Maybe those last 10-15 pounds should be 5 pounds of fat instead.

Smith Machine Trap Training

There are only so many ways to hit your upper traps. Sure, they get worked with pretty much any shoulder exercise (overhead presses, lateral raises, upright rows), but isolating the upper traps is usually a matter of doing one of the few variations of shrugs you’re familiar with. if you’re tired of the standard barbell or dumbbell shrug, move over to the Smith machine. Keeping the bar in front of you is one way to do it, but we like the behind-the-back variation. It helps keep your shoulders back to engage other back muscles and improve posture, it helps build thicker upper traps (the primary purpose of the move), and, as a bonus, it might just keep you from getting bored with your current free-weight trap routine.

Snack Smart

M&F readers have a pretty good grasp on what to eat in order to get and maintain a lean, muscular physique. Mealtimes are easy: protein galore, smarter carbohydrate choices, plenty of veggies and fruits, the right supps. But it is what you eat between those meals that can make or break your build. Take in the right snacks and you continue to power your body through to the next meal. The wrong snack, or mini-meal, can bring your metabolism to a crashing halt and leave you struggling to catch up the rest of the day. The following is a strong list of M&F's favorite healthy snack foods, with a short statement on why it makes the cut. Happy snacking!

Bring the Bands for a Bigger Bench

Researchers concluded that barbell bench presses with additional band resistance seem to be more evenly distributed over the full range of motion, decreasing the need for dramatic deceleration as a lifter approaches lockout, which can completely stall a lift. In lay terms, using bands, subjects reached a faster top speed and increased speed longer. The faster you accelerate a barbell, the greater the odds are of by-passing potential sticking points.

The 8 Absolute Worst Foods You Can Pump Into Your Body

Everyone loves a “cheat meal” or an overindulgence of food from time to time, after all—we are human. For seasoned athletes , the idea behind a “cheat” is to eat clean for a period of time, execute workouts as usual, and then “reward” the body with something that’s normally forbidden from a healthy diet. This strategy can certainly be effective for overcoming a weight-loss plateau and revving up the metabolism, but not all foods should be given the green light, especially if you’ve set an aggressive New Year’s resolution for yourself. Tim McComsey, a registered dietician specializing in weight-loss programming shares his eight foods to avoid at all costs.

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.

A Day with Jay Cutler, Presented by BPI

Come follow along with Jay Cutler and see what it's like to spend a day with the 4X Mr. Olympia legend.

FD Wheels (Athlete)

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

Emergency Shred: Supplement Stack

Use these supps to fuel the workouts in the Emergency Shred program.

4 Easy Metabolic Boosters

Metabolism is such a nebulous term in the fitness industry. But it has a specific and very elaborate meaning. For our purposes, it is the rate at which your body burns energy. This, of course, is good to know for those of us concerned with body composition because the more energy you can burn, the leaner you will generally be. Resting metabolism refers to the rate that your body burns energy while you do nothing. So if you can find a way to crank up your metabolism , you’re on your way to a much better body. There are a few ways that you can enhance this rate of burn and some might be less obvious than others.

The Treat Sheet

If these cravings have you feeling like a failure, we have good news for you. Not only is this common, but research shows it may be good for your dieting results. Researchers from the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University (Boston) found that 95% of subjects who were placed on a low-calorie diet experienced food cravings during the study. Those who lost the most fat while dieting were also those who craved foods that are higher in calories and fat. (They also gave in to these cravings less frequently than those who lost less weight. No surprise there.)

7 Reasons Your Guns Aren't Growing

The following mistakes are often made while training biceps, Perhaps one or more will hit home for you, and allow for some changes to your own program that will yield better results for your hard work.

Live It, Love It

It was a fantastic feeling sitting in the ditch with my arms aching. My arms were so numb that I couldn’t comb my hair the next day, but the muscle soreness meant my muscles were growing. A whole new world, in which I was the boss and in charge of my destiny, had opened up. I realized that I could make myself into the person I wanted to be, as long as I stayed focused and dedicated to reaching my goals. If I had to choose one word to describe bodybuilding, it would be “joy.”

IRS demanding Ron Paul’s Campaign for Liberty to release donor list

“Often these leaks have been made to political opponents of the conservative groups whose information was leaked. Leaking the donor information is intended to harass and to intimidate those donors from donating to political causes, “Stiles said . “Campaign for Liberty has refused to provide donor information to the IRS to protect the privacy of our members… now the IRS has demanded the information and fined Campaign for Liberty for protecting its members’ privacy.”

How to Use Free Weights for Ripped Six Pack Abs

Free Weight Ab Lifts: Lay flat on your back holding a dumbbell. Put your feet together and raise your legs up as while keeping them straight. Engage your abs and use them to pull your upper body off the floor as close to your legs as possible. Hold for 3 seconds before returning to rest position.


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.

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.


SENTENCING    Starting most of your back workouts with rows will help you place more overload on the lats (resulting in increased muscle size). Although the Canadian study used the seated cable row, we suggest that you use the barbell or dumbbell row at the beginning of your workouts when you are strongest and include other versions of rows later in the workout. You should also do a variety of pulldowns and/or pullups and, occasionally, start your back workouts with pulldowns or pullups. If you can’t do more than 10 pullups, do them first in the workout (before you’re fatigued), so that you’ll be able to complete an adequate number of reps for stimulating muscle growth.

Whisk Salad Dressing Like A Chef

Too many times I’ve ordered a salad at a restaurant and received a plate of iceberg lettuce topped with gloppy, super-salty dressing. I didn’t realize just how subpar this typical first course was until I took a trip to Paris, where the dressing was always light, perfectly drizzled, and never overpowered the greens. At one Parisian restaurant, my mother and I tried to ask a rail-like French restaurateur what was in her dressing. She looked at us like we had scratched the surface of the forbidden and raised a skinny finger to her lips. “It’s a secret, Madame.” Being a crafty journalist, I was determined to find out what makes these simple French salads so freaking delicious. So when I returned to New York, I emailed Chez Jean , a Michelin-starred restaurant in the 9th arrondissement. Their chef de cuisine, Attilio Marrazzo, was more than happy to share his rules and his recipe. Rule #1: Always respect the proportions. Making vinaigrette is a balancing act. You need to add just enough acidity to cut through the fat. Keep the oil and vinegar to a 3 to 1 ratio, respectively. Rule #2: Use high quality ingredients.

Cut Fat Fast With Tabata Intervals

Tabata intervals are typically recommended for body-weight exercises and cardio activities like rowing and pedaling on a stationary bike. Many lifting exercises simply aren’t feasible with the Tabata method; the 10-second rest periods don’t always allow for enough recovery. That said, if you pick the right type of exercise and keep the weight light, you can effectively target a particular muscle group in Tabata fashion. We recommend machine-based exercises like Hammer Strength rows for back, machine overhead presses for shoulders, and machine curls for biceps. You might also try an isolation move for a larger muscle group—for example, machine flyes for chest or leg extensions for quads.


Exercise is medicine. It has the power to transform your life for the better, but not just by enhancing your physical beauty. The true value of exercise transcends aesthetics. Not only does it keep your physiology youthful, exercise also has the following unbeatable benefits:

10 Pill-Free Ways to Manage Pain

Pushing your limits in the gym leads to solid gains, but it can sometimes, unfortunately, lead to pain due to pulls, strains, and other injuries. When you feel any type of pain in your muscles, tendons, or ligaments, it’s time to put down the weights and heal your body. This doesn’t mean popping a pill and calling it good. Instead, try some of these alternative ways to manage acute and chronic pain. Why go sans pills? Adam Graves, ND, LAc and founder of Colorado Natural Medicine , says that pills like Advil can help with inflammation in the short term, but they don’t help muscles heal and recover in the long term--and that's the end goal when it comes to keeping the body healthy and free of aches and pains.

Fighter Diet Pak

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

Rare Photos of 8X Mr. Olympia Ronnie Coleman

Rare Photos of 8X Mr. Olympia Ronnie Coleman

4 Things You Need to Juice

Green juice can help boost energy, burn fat, and speed recovery—so make sure your kitchen is stocked with these essentials.


A growing body of evidence suggests that small lifestyle changes can strengthen the ol' ticker, reducing your risk of cardiac-related health issues. February is American Heart Month, so let's have a little heart-to-heart about your heart. Here are 10 easy ways you can improve your heart health today.

The Ripped Back Workout

As enjoyable as bench-pressing may be, focusing too much on chest and arms and not enough on your back can have real performance consequences. Training your back improves posture, results in more power production, and, not to mention, completes that ever-desired V-taper look. “A strength-and-conditioning program is simply incomplete without a back-training regimen. “Continuous pressing (like flat and incline bench) without back training leads to strength imbalances; you have to balance out your pressing to keep muscles firing so one area is not overdeveloped or underdeveloped,” says C.J. Murphy, M.F.S., owner of Total Performance Sports in Everett, MA. “Since all power is transmitted through your torso, you want to develop the torso, and the back is half the torso.” Build serious back strength with this five-move back workout designed to improve athletic performance.

David Henry’s Mass-Gain Diet

I use lots of garlic in many of my dishes. I sprinkle it on everything, even my dog’s food. It gives a nice flavor, especially when you’re sodium restricted. Grilling is the easiest way to add flavor to your food and not add a whole bunch of extra fat. Taste is definitely important, but you also have to determine your priorities. Are you trying to gain lean mass? Or are you trying to get huge for the sake of getting huge to scare people because you’re a doughboy?


PROTEIN PEANUT BUTTER CUPS -1 scoop chocolate whey protein powder -1 TBSP all-natural peanut butter -1 TBSP unsweetened cocoa powder -1-2 packets of Stevia -4oz water -Blend all the ingredients together in a blender -Divide the peanut butter mixture into round muffin tins (USE a SILICONE tray!!!), filling about 3/4 full. -Place filled muffin tin in freezer and let freeze for about an hour or until firm (Freeze any extra peanut butter cups for up to five days)

Mondays Are The Healthiest Day Of The Week, Says New Research

So you're more likely to be healthy on Monday versus Friday--so what?  Knowing when people are more proactive about their health could benefit public health initiatives tremendously. By targeting people on days when they are more willing to adopt healthier behaviors, government-funded programs could yield more success.

Diet Advice For Increased Cardio Training

Answer: Ramping up your cardio has the downside of leaving fewer calories to be stored in your muscle. Your nutrition needs to account for this extra activity. The diet below is perfect for you, especially if you plan on running first thing in the morning when the body is burning stored fat as its primary fuel source. First, we’re adding more carbs to your intake to fuel the extra cardio, starting with honey. Research shows that honey helps regulate blood sugar during times of intense exercise. This will be key in helping you exercise longer and harder without breaking down muscle tissue. We’ve also increased your overall calories and protein dramatically to support muscle recovery.

9 Outdoor Moves For Summertime Abs

But your core does more than just turn heads — it also stabilizes your body for heavy lifts, transfers power from your legs to your torso, and keeps your spine healthy and safe. And while we want them to look good, the best ab exercises get them strong, too.

Mastering the Power Clean - MuscleMag

In a sad state of strength training affairs, a lot of people never give the power clean a shot because they have been told that the movement is too complicated. They’ve also been led to believe that the benefits of performing the power clean don’t outweigh the investment of time one must make to learn the lifts. This is just not true. The basic movements of the power clean aren’t complicated. Most people can fully extend their hips. Can you perform a vertical jump? Yes? Then you can, with practice, learn the power clean.

Can Sleep Really Improve Your Memory?

Even small disruptions in sleep can have an impact on the quality of the memories we store, and that includes motor skills. A separate study, published in the journal PLoS ONE , found that it's not just the hours you spend between the sheets but also the quality of your sleep that is crucial for cementing memories. Subjects whose sleep was disrupted several times throughout the night were significantly less able to perform a newly learned physical skill than the more well-rested control group.


For vegetarians or vegans on the quest for more muscle, getting enough protein every day can be a challenging task. You can down only so many pea or brown rice protein shakes before the blender blahs set in. That's why I came up with this high-protein tofu dinner recipe! It's delicious, healthy, vegan-friendly and will help you build muscle. All in all, it's a recipe full of win.


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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.

Far & Wide

Rhoden will start with a 25-pound dumbbell for 20 reps, working his way down the rack to the 65s over the course of four sets as he dials back to 10–12 reps. “Charles [Glass, Rhoden’s renowned trainer] preaches concentrating, squeezing, increasing the blood flow,” Rhoden says. “We also keep my arms back at my hamstrings to start, and leading with my pinkie up and thumb down as I raise the weights, like I’m pouring out a jug, stopping when my arms are just above parallel to the floor.”

20 Covers in Our 75 Year History

In our 75-year history, we've had a lot of historic covers. Here are 20 of our favorite covers from days past.

Training client testimonial

It’s always great to receive emails from someone who benefited from something you worked hard on. Whether it be the gym members, my training clients or the people that have purchased my book it makes me feel like the hard work and struggle was all worth it. I’ll share a letter with you that received today.

Strong Arm Tactics

Flex Lewis turned 30 on Nov. 15. People still talk about his calves. But they’re no longer all people talk about. Because he so often flexes his arms in photos for fans, they now garner much of the attention. If observers remember him when he first burst onto the bodybuilding scene nine years ago in the March 2005 pages of FLEX, they surely wonder how the Welsh Dragon could’ve transformed his weakness into a strength and what he does to maintain arm superiority.

The Massive Back and Delts of "Big Ramy"

The Massive Back and Delts of "Big Ramy"

51 Running Kills Junk Food Cravings
52 Get More Greek Yogurt into Your Diet
53 Bi-Bi Small Arms
54 Signature Layne Norton Performance Tee
55 HIT Supplements Reform Matrix at
56 Marius Dohne: Final day of depletion before Arnold Brazil
57 Growth Surge
58 5 Best Exercises And Stretches Using a Foam Roller
59 How Many Reps?
60 7 Ways to Improve Flexibility
61 5 NO BS Training Tips & "Over The Edge" Workouts - Zach Even-Esh
62 Train to Be in Fighting Shape
63 Eco-Warrior Arnold Fights for Our Future
64 Train Like an Olympia Champion
65 7 Ways to Improve Flexibility
67 The 25-Rep Rule
68 How to Get Lean: 25 Ways to Lose Fat Faster