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Years of Living Dangerously Season 1: Why I Care - Arnold Schwarzenegger

Arnold Schwarzenegger talks about why he cares about climate change and explains his worldwide crusade to make an impact. Subscribe to the Years of Living Da...

Layne Norton vs Brian Whitacre

Deadlift Challenge 3x Bodyweight Layne Norton vs Brian Whitacre - Power Reading Book Club - Power Reading Book Club - Connect with me and hit the LIKE button

Back Workout WeeK 5 Summer Transformation 2014

This is my back workout for week 5 of my summer body transformation. I'm taken 30 second breaks between sets. For the ones that want to know yes that's my or...

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Diet Q&A: What It Means to Be Alkaline

When it comes down to it, an acidic body is not a healthy body. Being in an acidic state more often than a neutral one, you put yourself at greater risk for all kinds of disease, chronic illness, weight gain, and even shaving years off your life. Keeping your body balanced and functioning optimally depends almost completely on your diet . An alkaline diet can boost your energy, help you sleep better, slow down aging, protect against cancer, and keep your mind sharp. By eating a diet that consists primarily of alkaline foods, about 70–80%, you can drastically improve your quality of life. However, all this talk of pH and alkalinity can get confusing, so we consulted Kerry Bajaj, a certified health coach at Eleven Eleven Wellness Center in New York City to get it straight.

7 Exercise Swaps for Total-Body Balance

Although barbell exercises are usually the best way to increase strength and muscle fast, they often disguise muscular imbalances, which can and often do hinder growth. It's important to work unilaterally (one side at a time) as well bilaterally (both sides at a time). Ryan LaPlaga, C.S.C.S., provided us with seven barbell exercises, and counterparts, that can be used to eliminate muscular imbalances that may be holding you back.


If you think about it, something that is dehydrated—such as dried fruit—looks almost lifeless and shriveled. On the contrary, when something like, say a tomato, is full of water, it appears plump, full, and appetizing. Think of your muscles in a similar way. Keeping yourself well-hydrated means greater blood volume and fluid to fill your veins and arteries and amplify the pump effect. Make sure you drink at least 2-3 cups of water in the hours leading up to and during your workout, and then continually hydrate yourself throughout the day.

Sagittarius Horoscope for Thursday, April 24, 2014

Thursday, April 24, 2014 - Your insecurities could catch up with you today as you worry about your job performance or a power imbalance in a relationship. But instead of digging yourself into an emotional hole, you can lift your spirits back up into an optimistic place by simply imagining that everything is copacetic. Paradoxically, your best fantasies now are fueled with concrete information. Don't waste any time; getting your facts in order is your first step to cultivating new dreams.


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7 Wheel Blasting Leg Workouts

But here’s the thing…if you dedicate yourself to training your legs with zeal, not only will you end up with diced, wide-swept thighs, but a bigger, leaner overall physique. How? Because the muscles in your legs constitute so much of your total body mass, the caloric expenditure as well as the resulting spike in growth hormone and testosterone create an ideal environment for improving your physique.

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.

Power Bodybuilding: Armed to the Teeth

When I first started out, I was guilty of both. I’ve since learned that heavy weight is the surest path to muscle growth, and that a pump, in and of itself, is useless without muscle stress. You need to remember that the biceps and triceps are small muscles; they don’t require the same training volume that your legs, chest, and back do. This is especially true if you do heavy workouts for the squat, bench, and deadlift—like the power bodybuilding workouts I’ve provided in past issues. The biceps get a lot of secondary work when you’re doing a heavy back workout, and the triceps get plenty when you’re benching and overhead pressing.

Get Crushed: Muscle Blasting, Fat Burning Inferno

There’s a famous saying which states “what gets measured, gets managed”. In this circuit, what gets measured is time - you need to get through all the exercises below in as little time as possible. What needs to be managed is the amount of muscular and cardiovascular fatigue you’ll experience by the time you are done. Choose loads that are challenging, but will allow you to get through the “A” circuit three times while still having enough in the tank for the 1 mile run. By the time you are finished your legs, shoulders, back and lungs should feel like they’ve been doused in lighter fluid and set aflame.

Slice Steak The Right Way

T-Bone This steak, commonly referred to as a porterhouse, is actually a strip steak and a filet mignon conjoined by the “T” bone. Thanks to its lack of connective tissue, which interrupt the muscle fibers and keep the meat moister, T-bones won’t be too chewy whether you cut it correctly or incorrectly. But cut it against the grain, and you’ll notice that classic melt-in-your-mouth texture. With a sharp knife, cut off each steak from the T-bone. Then, starting at the smaller ends, slice each steak on a bias, perpendicular to the bone.

Get the Perfect Summer Physique

Clean up your training and nutrition regimen this spring to make sure you've got the beach body of your dreams come summer.

Gluten-Free Muscle Building

You can still eat to get big even if you are intolerant to gluten. Learn about your wheat-free mass-gaining options.

5 Things You Need to Know About Oatmeal

(1/2 cup) of cooked steel-cut oats has 150 calories, 5 g protein, 27 g carbs, 2 g fat and 4 g fiber. One serving (1 cup) of cooked rolled oats has an extra gram of fat. One packet of plain instant oats has 100 calories, 4 g protein, 19 g carbs, 2 g fat and 3 g fiber.

6 Ways to Row Right

But even Lee and Dorian stepped away from the barbell row now and again. Total back building requires the infusion of several different types of rows, each offering a slightly different muscular emphasis. Master them all and no back fiber will go unscathed. These six versions are a good starting point. Mastering these and understanding how they tax your back will get you ready to move on to more challenging versions in no time.

The Most Challenging Hamstring Exercise

The seat of a lat pulldown allows you to simulate a glute-ham raise—a popular exercise among athletes and powerlifters and arguably the single best hamstring exercise ever invented. Glute-ham raises work the hamstrings’ two functions: bending your knees and extending your hips, at the same time activating the maximum amount of lower-body muscle mass. Glute-ham raises boost your poundage on the squat and deadlift and help to improve speed and explosivity for sports. The problem is, most gyms don’t have glute-ham-raise benches, and you can bet they’re popular in gyms that do. Making a lat-pulldown station stand in for one is the next best thing.

Cologne Wearers Fall Victim to Overdousing

A fragrance can conjure up countless images—but a chemical spill shouldn’t be one of them. In a new poll, a staggering 83% of young women said guys go overboard with their scents. But avoiding an aroma deluge is easy: For splash cologne, use your fingertips (not a cupped hand), and apply lightly to your chest and neck. For body spray, keep it six inches from your chest (not your clothes), and pump for just two seconds (aka “stop while  you’re ahead”). Remember: If she’s not close enough to kiss you, she shouldn’t be able to smell you.

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.

18 (Bodybuildingcom) Is Your Guide To Looking & Feeling Great! Our Goal Is To Bring You The Latest In Health, Fitness, Nutrition, Motivation, Beauty, & More!

3 Reasons Why Your Ab Training Isn't Working

Without a doubt, rips and cuts throughout your core are among the most highly sought physical attributes. You’ve definitely overheard a client speaking with a trainer on how to get that look. You’ve probably even tried to get the look yourself. But scoring a six-pack is a concentrated and complicated goal that requires a lot of discipline. If your diet and training still aren't doing it, try revamping a few things in the gym.

Chest Workout for Monster Pecs

The key to gaining size and strength for any muscle group (not just chest) is to lift heavier weights as you go. But there’s no need to increase poundage substantially overnight; a gradual progression is your best bet to avoid overtraining and plateaus. In this routine, start your first working set of bench and incline presses with five pounds more than you did the previous week. This will keep your strength levels and muscles growing steadily.

7 Best Carbs to Build Muscle

Benefit: Convenient high-calorie foodBreakfast cereals with at least two grams (g) of fiber per serving can be converted into good offseason bodybuilding foods. Fiber slows digestion, making cereal a good source of energy that can be eaten at any time. For the best results, double the serving size, mix in one rounded scoop of whey protein and enough milk to bring the carb content to about 60 g and the protein content to 30 g.

Recover Faster and Build Muscle With Pineapple

Add pineapple to your diet to heal injuries faster and boost post-workout gains , and get more bang for your buck when you toss it in a shake. Pineapple is rich in vitamin C, an antioxidant that plays an integral role in tissue growth and healing. “It helps repair and maintain cartilage and bones, which is especially helpful for athletes,” says Ruth Frechman, R.D.

Phil Heath: The Future of Bodybuilding

It takes a bit of an expert in such things to determine what constitutes an excellent physique vs. one that could redefine the sport. From his tiny joints to his long, round muscle bellies to his ability to get those all-important glute striations, Phil has the goods. Detractors like to harp on his clavicle width, or lack thereof, with the glee others take in noticing an ingrown hair on Brad Pitt'’s cheek. Nonfactor. We saw him training this past November: His delts now more than make up for any clavicular shortcomings.

Why We Tried Focus T25

We're busy. Hell, everyone's busy. So when one of our GMs asked about Shaun T and if there was a great exercise program that he could do right after work in as little amount of time of possible, we tossed him a DVD set. Here's the report we got back after he strictly followed the program for seven days.

10 Allergy Remedies That Won’t Make You Drowsy

“Poorly controlled allergies affect the eyes and nose and really affect sleep quality, affect energy levels and work performance, and can really decrease quality of life if you’re miserable all the time,” says Dr. David Stukus, an allergist at Nationwide Children’s Hospital, in Columbus, Ohio, and a member of the board of directors for the Asthma and Allergy Foundation of America. “A lot of people think that’s the way to live, and they can do better.”

Even Stronger Than They Look: Casey Viator

Like Platz, he was a paragon of high-rep, high-intensity strength. These Viator lifts were purportedly witnessed by a journalist in a 1971 full-body workout: squat, 505 x 14; behind-the-neck press, 215 x 20; dips, 100 x 20; barbell curl, 200 x 20; and deadlift, 400 x 30. There’s photographic evidence of his using even greater weights in later years, though probably for fewer reps. By the standards of his era, Viator was considered a “mass monster.” The size he was then, 230 at 5'8", is no longer shocking, but the weights he used for 20 or more reps are still scary.

HIIT 100s: Carve Up Your Physique in 6 Weeks

With Hundreds, you’ll do 10 sets of 10 reps for one exercise per muscle group. Sounds the same as GVT, right? Not exactly. HIIT is incorporated via the rest periods between those 10 sets. You’ll start with just 60 seconds between sets at the beginning of the program and progressively drop rest periods by 10 seconds over six weeks until you have no rest and are doing 100 reps straight through. The two forms of training are technically different, but late in the HIIT 100s program, when you’re resting only 10 or 20 seconds between sets of 10, there’s little to distinguish them as far as the toll they take on your body.

Renegade Radio With Jay Ferruggia

Having known Jay for a little while, the quality and originality of this podcast does not surprise me. Jay is one of the most engaging people I have ever met and this talent will serve him well as he sits down with the people he plans to have on Renegade Radio. If you're a person who enjoys passion, appreciates humor, has a taste for living a life full of fulfillment, and just wants to get better at being awesome, then I highly recommend Renegade Radio.

HIIT Burns Maximum Calories

High-intensity interval training burns more calories than steady-state cardio, according to a new study.

Five Lifts Not Worth the Risk

Sure, it’s impressive to lift weights like those guys you see in the summer Olympics who make a bar loaded with 500 pounds look like a feather or the guys with bodies that look like Greek statues. However, the exercises you see them doing require years of training (with a qualified coach) and countless hours of practice to get it right. And more often than not, the risk far outweighs the potential reward. So before you jump into something you may not be quite ready for, here’s a list of the five most dangerous exercises, why you shouldn’t bother, and some safer alternatives.

5 Reasons to Never Neglect Water

Research has shown that water speeds up your metabolism, cleans the body of toxins and generally helps to make everything in your body run smoothly. Considering an adult male is usually 60 percent water, this all makes sense. You need that water to digest food, circulate blood, keep your mouth from drying out and do a number of other things we often take for granted. Don’t wait until you’re thirsty – be proactive about it.

Video: B.T.S. with the FLEX Superstars

Exclusive behind the scenes video of the Olympia champions hitting the gym for a photo shoot after the 2013 Olympia Weekend! Featuring Phil Heath, Kai Greene, Flex Lewis, Shawn Rhoden, Big Ramy, & David Henry.

The Sleep Doctor to Elite Athletes, CEOs—Even Rock Stars

In fact, the Bruins shut out the Canucks 4–0. Whether or not the three-hour shift in the team’s nap time played a role, it is increasingly common in today’s competitive sports to encounter teams at both the professional and collegiate levels who are working to manipulate sleep to their advantage. Northwestern University head football coach Pat Fitzgerald instituted team-wide naps after arriving, and last season he imposed sleep-monitoring sensors on his players during the season. In professional baseball, East Coast teams playing home games against West Coast-based teams have a measurable advantage. “They win about 5% more games,” says Czeisler. “And on average, they score about a quarter more runs.” In 2013, a colleague of Czeisler’s at Harvard published the findings of a study in the journal Sleep, arguing that East Coast-based teams in the NFL consistently underperform when competing in away games on the West Coast.


JRose - I hear where you're coming from. There are basic fundamentals for training and nutrition - follow them consistently, work hard and you'll get results... but that's exactly where the challenge lies for many people. Taking those basics and making them lasting, integrating them into their lifestyle, can be very difficult. This is where this trainer comes into play. It's not about a shortcut to results - it's about learning the potential pitfalls that derail their progress, and learning how to overcome them. It's about learning proper eating and training techniques that they can use for a lifetime. Watch the video and you'll get a better idea of what this program is about. It's unlike any other program that you've seen before.

Supplement Your Mass

We know why you’ve neglected to step it up – with so many different supplements on the market today, you don’t know what to take, when to take it or how much of it to take. Well, leave the planning to us. Here, we give you a supplement plan for gaining mass that starts simple and progresses steadily, brining you to a hardcore mass supplement program while building big time muscle along the way.

When Muscles Won't Grow

It’s exquisitely rare that any bodybuilder finds that every muscle reacts to training with the same degree of growth response. The vast majority of even the greatest champions find that certain muscles respond much better WHEN MUSCLES DON’T GROW THE VAST MAJORITY OF EVEN THE GREATEST CHAMPIONS FIND THAT CERTAIN MUSCLES RESPOND MUCH BETTER THAN OTHERS. than others. For the most famous former Mr. Olympia, Arnold Schwarzenegger, as great as his arms were, his hamstrings were devoid of even remotely similar development. At the other extreme, one of the lesser-known for- mer Mr. Olympia winners, Chris Dickerson, had impressively developed quads, hamstrings, and calves. But his arms were astonishingly unmentionable for a bodybuilder of that lofty a level. Even the freakiest of all former Mr. Olympias, Ronnie Coleman—who adorns the cover of the 3rd edition of my book, Extreme Muscle Enhancement—with all of the praise and adoration heaped upon him, no pundit has ever said they wanted his calves (which were, by comparison, mediocre at best). Yet in each of these cases of deficiencies, I can as- sure you that none were the result of a lack of training.

Increase Your Bench Press

This may seem like an odd workout to improve your bench press because there are no bench presses in it! Its primary purpose is to create structural balance. If all your muscles are not in balance, the opposing muscles (antagonists) could shut down. That’s why a trainee who has an extreme case of structural imbalance but corrects it could increase their bench press without performing any bench presses!

Prep to Get Lean

This by-product of soap manufacturing is a colorless, viscous fluid with many benefits of its own. One of these is as a preworkout supplement. Taking glycerol before workouts helps you get leaner and harder, and improves vascularity. Another crucial benefit of glycerol as a sports supplement is its ability to support hydration for better performance. Glycerol boosts hydration by increasing osmolarity, allowing liquids to move to where they’re needed in your body; staying hydrated boosts both energy and endurance.

Diet Q&A: What's Monk Fruit and Should I Be Eating It?

Just like stevia, monk fruit is about 200x as sweet as sugar, but contains no calories and has no effect on blood glucose levels, making it an ideal fit for our natural, zero-calorie sodas. Despite its name, monk fruit contains no fructose. In Zevia, we have found that monk fruit is a perfect complement to stevia, as it adds sweetness and also removes the bitter aftertaste that some consumers perceive with stevia.

10 Reasons You're Holding onto Body Fat

If you’re not shedding belly blubber fast enough, then chances are you’re flubbing one of these training or nutrition tactics.

Applied Sprint Training - Juggernaut Training Systems

First off I felt very honored to be asked to review James Smith’s new book, Applied Sprint Training (AST), as his work has been a major influence for my own personal training and as a coach.  When I first found his previous work years ago, prior to interning with Juggernaut, it work was my first real exposure to the complexities of physical preparation.  I was in my senior year of undergraduate work in Kinesiology and the information he was providing just made sense.  It was the things I was doing intuitively but I did not have the correct structure and reasoning behind it.  After I read his work I knew the only place I was going to do my internship at was with him and Chad Smith at Juggernaut.  I wasn’t interested in learning from anyone else.  I wanted to learn more in person from both him and Chad.

Born Fitness Newsletter - Born Fitness

Magazines and fitness brands constantly go to me for information. So if you want to cut out the middle man and receive unfiltered information with no ads, then signup up below for my newsletter. You’ll discover:

Put It in Reverse: The Reverse Grip Workout

Sometimes it makes sense to go against the grain, to do the opposite of what everyone else is doing or what you normally do. It'’s by no means a novel concept. Seinfeld lovers will recall the episode in which George Costanza did the exact opposite of every one of his instincts and realized it was the way to be successful. This philosophy holds true in the gym, particularly when we're talking about the grip you use on the bar. While it may seem weird or unconventional, flipping your grip may be just the thing you need to spark your muscular fire and ignite new growth. After all, doing the opposite worked for George --— he got the girl and landed a job with the Yankees. Every muscle in your body is composed of thousands of muscle fibers, but they don't all work together simultaneously to contract the entire muscle. Take the biceps brachii, for example. It's actually composed of two heads; the long head sits more toward the outside of the arm while the short head sits right next to it on the inside of the arm. When you do a biceps curl, both heads contract to flex the arm, but some curls cause more of the short-head muscle fibers to contract while other curls cause more of the long-head fibers to contract.

In the Crosshairs: Brachioradialis

GO THUMBLESS: To focus on the brachioradialis, do reverse-grip barbell curls with a thumbless grip (thumbs on the top side of the bar) at the start of your forearm training, immediately after biceps. This better targets the brachioradialis, because the thumbless grip forces you to keep the barbell close to your torso so that your fi ngers remain under the bar. In essence, you do a reverse-grip drag curl, which removes the stress from the brachialis and places it on the brachioradialis. Doing it first in your workout is best, because your grip is strongest, which will allow you to go heavier and place more overload on the brachioradialis.

Enter to Win an iPad Mini!

Grand Prize Winners must complete, sign and return an Affidavit of Eligibility /Release of Liability /Publicity Release (where legal) /Prize Acceptance Form within three (3) business days of attempted notification. If any Prize or affidavit or release is returned to Sponsor as undeliverable or if Sponsor does not receive a response from any potential Winner within seven (7) business days of attempted notification, such Winner may be disqualified without compensation of any kind and such Prize will be awarded to an alternate Winner.  Non-compliance with these Official Rules shall result in disqualification and award of Prize to an alternate Winner.  By accepting Prize, Winners consent that Sponsor may use the Winners’ names, photographs, or other likenesses, the Winners’ hometown and biographical information, statements concerning the entry, or Sponsor’s products without further compensation for purposes of advertising, trade, promotion, and merchandising, except where prohibited by law.  By participating, entrants agree to hold Sponsor, their affiliates, subsidiaries, advertising and promotion agencies, and the directors, officers, employees, shareholders, representatives and assigns of any of the foregoing entities, harmless against any and all claims and liability arising out of participation in Sweepstakes or acceptance, receipt, possession or use/misuse of any Prize.

Make Your Own Tater Tots!

Few foods have the power to turn grown adults into giddy children quite like tater tots do. I’ve heard mothers giggle with glee when they see them on a menu. I’ve witnessed successful chefs speak fondly of their nostalgic properties. I’ve even seen established Men’s Health editors whoop “tots!” when our company cafeteria serve s the sacred potato parcels. When you reheat bagged, frozen tater tots at home, it’s never the same experience. The texture doesn’t come out right. They always taste a little like freezer burn and plastic. They don’t deliver the same happiness. So make your own damn tots. Luke Knox, executive chef of Burritt Room + Tavern in San Francisco, CA, provides the easy recipe. Beyond a night in the freezer, the tots will take you about 10 minutes to toss together. All you need is a bowl and a box grater. Plus, the recipe includes cheese! Make a batch. Serve them with ketchup or Sriracha mayo. Instill giddiness. Cheesy Tots Recipe by Luke Knox, executive chef of Burritt Room + Tavern in San Francisco, CA

One-Day Back Thrash

The execution of several exercises in successive fashion are employed in this shock routine. Within each giant set, you should only rest as long as it takes to get set up for the next exercise. After each set, you can rest 2-3 minutes. After a 5-10-minute general warm-up, perform 2-3 light sets of deadlifts using just the bar. From there, you'll dive right into your heaviest giant set, aiming to complete six reps on each exercise. Each of your following sets, you can lower the weight, striving to complete 10, 12 and 15 reps. Have fun, and don't forget your straps!

BPI Sports Best BCAA at

BPI Sports' BEST BCAA™ is not your typical outdated, run-of-the-mill, same as everyone else, outdated BCAA product. Not even close. This formula is the first to bond the three branched chain amino acids - leucine, isoleucine and valine - utilizing a proprietary process route, to form oligopeptides (a bonded chain of amino acids; for example, a peptide linked chain). The oligopeptide-based branched chain amino acids may act as a better transport vehicle, which may alow for more efficient metabolization, greater bio-activity, enhanced onset time, and a generally improved BCAA model. And, the scientific minds at BPI Sports didn't stop here...*†

The No-Cardio Workout

This is the year you’ll get the body you want. No, really, this is it. We’re holding you to it. And we’re getting you started with a six-week plan that’s simple to follow. Both your training and your diet are covered, so you have no more excuses. No more wondering about how many sets and reps to do, how many calories to consume, or whether you got enough protein or too much fat. In fact, you don’t even have to suffer long bouts of cardio—there is no need for any on this plan.

Excessive Metal

only way to train to increase muscle mass. Subjects were assigned to two different loading schemes: high-load (70% 1RM) training at slow speed, or low-load (35% 1RM) training at high speed (explosive lifting). They found that when explosive and low-and-slow schemes were equated by volume, the lighter load for

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53 5 Questions with Coach Tony Ciarelli - Juggernaut Training Systems
54 Terrence Jones Squats a Trojan 810 Pounds
55 A New Scheme for Greater Muscle Gain
57 The Jon Jones Pool Workout
58 TBT: '86 Mr. Olympia
59 HIIT Cardio vs. Steady State