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Juggernaut Training Systems @ The Underground Strength Gym highlights

Chad Smith, Brandon Lilly, and Nick Shaw from Juggernaut Training Systems host a seminar at The Underground Strength Gym in Manasquan, demonstrating topics s...

Dorian Yates - The Most Insane Train

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Warrior Mentality and Attacking the Bar - Brandon Lilly

Brandon Lilly tells us it doesn't matter what you did yesterday. You're lifting heavy TODAY! Check out Juggernaut Training Systems at ...

Overhead Shrug

Denise Masino at Arnold Classic Brazil 2014

Denise Masino at Arnold Classic Brazil 2014 shares message with Muscular Development forum member and bodybuilder Big Mike Cox. Olympic Shot Putter, Reese Hoffa, is FAST as Hell!

Reese is shown here running a 1.68-second electrically timed 10 yard sprint at a bodyweight of 320lbs!!!

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I feel your pain JRose. was really anticipating this program coming out. What a disappointment. I am all for supersets but to have a total program completely centered around this concept is unreasonable. I can't nor won't be jumping between my dumbbell racks on one side of the gym to the cable machine on the other. I can't even bring the dumbbells to the cable machine because the pyramid scheme means I'd be bringing 6 db's with me. I'd have to bring two towels to hold two machines as I'm looking like a chicken with it's head cutoff running back and forth. And it's not like there are one or two supersets, it's 9 weeks, every body part, every time. I did the personality test and was The Thinker. i thought that part was pretty accurate. Although I'm at a point where I've resigned myself to know the only program that I'm going to be happy with is one I design my own, I was still looking forward to seeing what this one was all about. Just disappointed that this program doesn't account for a full or semi-full gym in the evenings hogging two sometimes three machines. I wish everybody the best who gives this a shot as anything is better than nothing.


Once you've got a goal in place, do your research. Don't just take someone's word for it, whether it's your friend or the guy at a store who tells you, "Oh, bro, you should definitely take this." Take the time to research it yourself, so you know exactly what you're taking and why. is a great place to start, because there are a lot of reputable scientists on the site who take this stuff seriously, and who list sources you can go out and investigate.

Fitness Self-medication

I'm a fan of being in charge of your life, refusing to be a victim, be set on being happy and to push your strengths and improve your weaknesses. For me this means I always work on being at ease spiritually. If I let myself get into a wrong mindset and run on negative energy I am convinced it will set its claws in my heart until I one day I confuse being content with being happy. I'm obsessed with being happy. Life is complicated as it is, it's so scary sometimes. You know those nights when you get that "cannot swallow, cannot breathe attack" and your mind is on full spin about the future, what will become of you, what if you will fail, what if you lose your job, your assets, your security, your friends, your health... These thoughts are evil. Pure evil. Because nobody ever knows what will be there tomorrow anyway. Why worry?

Sagittarius Horoscope for Monday, April 28, 2014

Monday, April 28, 2014 - Becoming bogged down in unnecessary details is totally annoying today, since you typically prefer to view the bigger picture in a holistic manner. Nevertheless, you can see the benefit of finding your way back to the basics in order to create a direct path through all the excitement. But don't get lost in your work. Even if you have a lot to manage now, it's still better to seek a balance between your adventurous spirit and your current single-minded ambition.

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7 Ways to Torch Your Tri's

Our expert panel offers its collective wisdom on coaxing the most growth out of this muscle group. But you can forget about hearing another cozy prescription for a few extra sets of pressdowns – these guys are going to help you push your triceps to their breaking point so you can get the bulbous, sickly-striated finish that you’ve always wanted.

26 Before And After Photos That Reveal The Visual Power Of Makeup

26 Before And After Photos That Reveal The Visual Power Of Makeup

11 Best Supplements for Mass

Without a doubt, you can add muscle simply by eating right and lifting weights. But to truly maximize your growth potential, supplements are a requirement. Hence, we've compiled a rundown of the 11 best mass-gain supplements on which to spend your hard-earned cash. They're listed in order of priority, from the absolute most critical, can't-do-without supplements to the less crucial yet still highly effective ingredients for packing on size. The point is to help those on a tight budget decide which supplements to buy. If money is no object, then by all means knock yourself out and use them all as directed. Because after all, as far as we're concerned, you can never have too much muscle.

7 Keys To Lifelong Strength Gain

Now in his mid-40s, Stan Efferding knows how to beast the weights and look the part. Here are his top tips for extending your strongman prime.

10 Foods That Should Always Be in Your Pantry

Be sure to have these foods on hand to fuel your body for optimal performance in the weight room.

10 Superfoods for Super Health

The latest nutrition science research, as well as data collected from people living way beyond 80, strongly suggests what (and how) we eat has a significant effect on the quality and duration of our lives. So if you want to go the distance and keep pumping iron well into your golden years, consider incorporating these 10  healthy foods into your daily diet. 

3 Switch-Up Moves for Six-Pack Abs

The rectus abdominis (the six-pack muscles) is the primary focus, though the obliques will definitely get some work with the knee raises and rollouts. This is a great routine to try if you’ve hit a plateau with your ab training or have fallen into the habit of only using high or low rep ranges, as the abs tend to respond well to both.

Rookie Mistakes: The Overhead Press

MISTAKE 3: YOU'RE PUSH-PRESSING INSTEAD OF STRICT-PRESSING The standing press is a great way to improve absolute strength—as long as you don’t cheat. The push press involves a drive from the lower body to transfer more force into the bar, allowing you to move more weight overhead. Although it’s an explosive move, push-pressing too frequently won’t improve your standing press numbers and it won’t target your shoulders as much. Check your ego at the door and lower the weight by 15% so that you can strict-press with no help from the lower body to transfer forces.

Top 10 Muscle Building Foods

High-protein foods that can help you add mass without sacrificing taste.

Lunge Towards Massive Legs

The lunge is a great movement for developing the thighs and strengthening the hips. Lunges target two primary muscles groups:              1) the hip extensors, comprising the gluteal muscles (glutes) and hamstrings             2) the knee extensors, made up of the four muscles collectively known as the quadriceps. The muscles used in the lunge are the same as those utilized in the squat, but the lunge provides greater range of motion, allowing more substantial glute and hamstring development.

10 Power Foods for Size & Strength

When it comes to the infinite number of foods that you can put in your body, there are good foods and there are bad foods. Clearly, you know to avoid the bad foods whenever possible, but when it comes to choosing the very best foods for your physique goals, that's an even harder decision. FLEX is here to make it easier for you to find the best of the best--we call them Power Foods.

Workout Finisher: Descending Ladders for a Bigger Chest

The goal is to complete all the reps under control and with good form but rest as little as possible between sets. The dip should be performed with a slightly forward lean as to place more emphasis on the chest as opposed to the triceps. And you can think of the 7 reps as a benchmark starting point. If the finisher was too easy, try starting at 10 and work your way down to one next time. Or, if it was too difficult, start at 5 reps.

10 Must-Haves for Any Man's Medicine Cabinet

Still stocking the same bottle of Advil you took to college with you? Sounds like it’s time to hit the drugstore. Whether it’s a pounding headache, stuffy nose, or a nasty case of heartburn, the following OTC meds and first-aid essentials can make some of the most annoying ailments more bearable. Be sure to read the label on any OTC drug before taking it, as different brands will have their own product-specific instructions for dosing, extraneous warnings, and expiration dates.

Mark Bell's Bigger Bench Workout

The powerlifting giant gives you the ultimate plan to blow up your bench.

The Truth About Nutrient Timing - Born Fitness

The only benefit I see in terms of nutrient timing is due more so to being a diabetic, and that is actually eating BEFORE I train. Easy way to control blood glucose levels for me. I’m not sure how much of an effect training before I eat has on insulin sensitivity, and more importantly, how that translates to glucose control. I do both, but I don’t kills myself for the window, though training at home affords me the ability to cook the meal while I am training. I tend to follow the eat THEN train format more so when traveling just because it’s convenient and works out well logistically. Eat, walk from restaurant to hotel, get changed, and train. I don’t do shakes/powders/etc. Only supplement I take is creatine, beyond that I prefer real food.

Get the Secret to Brian Casad's Crazy Transformation in the May M&F!

It was coming to terms with some basic tenets of fitness like this that transformed Brian Casad's physique from average Joe to the chiseled cover model-worthy body he has now. Three years ago, he was working a desk job. He worked out regularly, but his diet consisted of pizza, burritos and fries, and it showed.

Big Arms in 3 Moves

Triceps make up most of your arm mass, so if you’ve been prioritizing biceps exercises, you need to switch it up. This routine can be done at the end of any upper-body workout, and it attacks the triceps on every front. You’ll start with a heavy lift to recruit the most muscle fibers, then pump up the volume to exhaust the muscles thoroughly.

5 Things You Should Know About Walnuts

1) Even though there are 21 species of walnut trees, the nuts you’ll find in your grocery store are most likely Persian or common walnuts, but in America they’re often called English walnuts. Confusing matters further, the Central Asian country of Kyrgyzstan has the largest walnut-tree forests in the world.

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.

11 Common Kitchen Tools You Don't Need

If you cook, you accumulate. Cooking gadgets have a way of multiplying and taking over valuable kitchen space. That’s a bad thing not only for your cabinets and drawers, but for your cooking efficiency, too. The more kitchen clutter you have, the more time you spend searching for what you really need and then—OH CRAP THE SAUCE IS BURNED! Take a spin through this list of cooking tools you don’t need. Then commence the cleanout.

7 Protein-Packed and Carb-Rich Foods

Protein isn't the only thing you need to gain muscle mass . Don't be afraid of the carbs. But before you reach for a loaf of bread , here are seven nutrient-packed foods that give you the dose of protein and carbs that you need to get big. And they're all readily accessible at your local supermarket.

Blast Your Back with the Inverted Row

Contract your back muscles and bend your arms to pull yourself up to the bar. When your chest touches the bar, slowly lower yourself back down to the arms-extended position. To increase difficulty, elevate your feet on a bench or seat in front of you.

Waiting Too Long After Your Warmup Hurts Performance

In the new study, a 30-minute delay after the warmup was long enough to affect race performance. The researchers tested this in both runners and rowers, who warmed up before completing either a 2.4-kilometer running or 2-kilometer rowing time trial. When the racers waited 30 minutes in the cold (41° Fahrenheit) after their warmup, performance on the time trial dropped by 4%—about 20 seconds. Sure, it’s a small amount, but it’s larger than the day-to-day variation of these types of races. So, large enough to push you behind in the pack.

Big Meals vs. Small Snacks: What's Best for You? - Born Fitness

If you’ve read a diet book, seen a nutritionist, or hired a personal trainer, you’ve probably been told that in order to lose weight or gain muscle you need to eat more often. Maybe you were told, “eat five to six small meals per day” or that eating big meals was no good for your body. The range from big meals harming digestion, the nutrients (like protein) going to waste, and not eating often slowing your metabolism.

How to Train Hard in a Commercial Gym

You’ve put in a few solid years of training and you’re ready to take your workouts to the next level. Problem is there’s no sports performance facility or powerlifting gym within a 50-mile radius of where you live. So how do you get in hardcore workouts while being surrounded by cardio bunnies and dudes flexing in the mirror? Follow these 5 tips and you can turn any average, commercial gym environment into your version of muscle beach .

Healthier Eating Habits: Kickin' the Junk Food

Keep your carbs low prior to training. We want to take advantage of the post-exercise increase in insulin sensitivity. We’ll further mitigate this effect by somewhat depleting your glycogen stores prior to training. This means no carbs while training. You’ll lose some of the pump (but not much). That’s the price you’ll have to pay for wanting to snack on Skittles while staying lean. You’ll have plenty of carbs stored in your muscles to fuel your training , so don’t worry too much. Having slightly depleted glycogen will create a void that your post-workout snacks can fill.

How to Keep Your Abs When You're Out of Commission

(I recently came off a SLAP tear repair surgery, that means no use of the shoulder for months, not even any running or lower-body work. There goes high-intensity exercise. But, luckily for me I went into it in shape. What's left had been diet, and a few other tricks. So if you're down and out yourself and looking for the tricks of the trade, or you're just a lazy bum looking for a quick read on how to live leaner, then click on through.)

Best Post-Workout Foods

Rule of thumb “It all comes down to the carbohydrates and protein,” sums up Villacorta. “They’re the two key things your body needs—and right after you work out is when your blood circulates best.” If you’re main goal is to build muscle, eat at least 30 grams of protein and 30 to 35 grams of carbs within 15 minutes of your workout. If you’re just trying to stay in shape or shed a few pounds, you can take your time and eat within 45 minutes or an hour after your workout.

Crank Up Your Metabolism with Kettlebell Conditioning

This conditioning workout is a high-intensity interval based workout characterized by short periods of all out effort followed by periods of rest. Over time, work capacity will increase, meaning you will have the ability to accomplish more work in the less time. You’ll notice that there is no prescribed number of reps for this workout – you should simply aim to complete more reps in the same amount of time or add more weight as you progress and your conditioning improves.

What's the Difference Between Whey, Soy, and Pea Protein?

Pea protein, then, is perhaps a better option than soy. It comes from yellow peas and, like soy, is complete (it contains all the essential amino acids). Pea protein is also allergen free, making it good for those who can’t digest whey, but the research behind it isn’t as strong as that of whey and soy.

JISSN | Full text | Is carbohydrate needed to further stimulate muscle protein synthesis/hypertrophy following resistance exercise?

It is now well established that protein supplementation after resistance exercise promotes increased muscle protein synthesis, which ultimately results in greater net muscle accretion, relative to exercise alone or exercise with supplementary carbohydrate ingestion. However, it is not known whether combining carbohydrate with protein produces a greater anabolic response than protein alone. Recent recommendations have been made that the composition of the ideal supplement post-exercise would be a combination of a protein source with a high glycemic index carbohydrate. This is based on the hypothesis that insulin promotes protein synthesis, thus maximising insulin secretion will maximally potentiate this action. However, it is still controversial as to whether raising insulin level, within the physiological range, has any effect to further stimulate muscle protein synthesis. The present commentary will review the evidence underpinning the recommendation to consume carbohydrates in addition to a protein supplementation after resistance exercise for the specific purpose of increasing muscle mass.

Full-Spectrum Strong: Army Ranger Workout

Five years ago, Major Mark Ivezaj went searching for a better training program for the men under his command in Alpha Company, 3rd Battalion, 75th Ranger Regiment—one of the most elite units in the U.S. Army. He found that program and more under the guidance of world-class powerlifter Matt Wenning, who at the time was training at legendary Westside Barbell in Columbus, Ohio. Wenning transformed Ivezaj’s Rangers into a stronger, more athletic group of soldiers—while also reducing injuries by an astounding 64%.

Legless wrestling champ Isaiah Bird, 6, inspires others - News 12 Long Island

Isaiah Bird, 6, was born with a defect that left him without legs. His personal battles don't end there: he lives in a shelter at a Glen Cove church with his mother and 1-year-old brother, and his family can't afford a wheelchair so Isaiah gets around on his hands.

Easy Does It: Convenient Muscle-Building Meals

Don’t have time to prepare a homemade meal? No worries. Grab a convenient food and whip up something tasty and physique-friendly right now.

4 Ways to Save Your Shoulders

Your rotator cuff is important (and injuring it means a long recovery), so learn how to keep it safe when you lift.

Nine Aches and Pains You Shouldn’t Ignore

You're a busy guy, and it's easy to be your own doctor. That means writing off a nagging headache as the result of a hellish few days at work, or blaming your takeout tendencies for a nasty case of  heartburn . But sometimes, brushing off these annoyances means ignoring a more serious health problem. After all, aches and pains are your body's way of telling you that something is off.

Optimum Platinum Hydrowhey at

100% of the proteins in Platinum Hydrowhey® are hydrolyzed to varying degrees. Hydrolyzing is a process through which intact proteins are strategically broken down into smaller fragments, called peptides, for faster delivery and easier utilization by your body. ON's exclusive combination of mild, moderate, and ultra-hydrolyzed proteins provides di-, tri-, and oligo-peptides while retaining select microfractions naturally found in whey. If this is too much technical talk, all that you really need to understand is that Platinum Hydrowhey® is ideal first thing in the morning, before workouts, and immediately after workouts when your hard-working muscles benefit most from a fast-acting protein.*

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.”

TV's Next Great Show: "The Leftovers"

Therein lies the premise behind HBO's chilling new show, The Leftovers, which picks up three years after this rapturous event. Given the premium cabler's track record for kick-ass programming ( The Sopranos, Game of Thrones, True Detective, and so on), we were pretty much already sold on the post-apocalyptic premise. Especially since it's from one of the guys who brought us Lost— Damon Lindelof. But after catching the preview before last night's GoT— and for the 2% of you who don't watch Thrones, you can see the trailer here— The Leftovers' June 29 premiere date can't come soon enough. Of course, this being HBO, the slightly-NSFW trailer has its share of nudity and F-bombs. You have been warned. (Bonus points for incorporating James Blake's hauntingly brilliant "Retrograde.")

Get Stronger (& Bigger) Now!

FLEX has compiled 15 science based strategies for getting stronger in the gym immediately. From technique tweaks to nutritional manipulations, these tricks of the trade will give you a boost right away. Will your squat increase by 100 pounds in the next week? Unfortunately, no. But this is a good place to start.   So turn the page and let's go....

Kick-Start Your Metabolism: Part 1

In order to lose weight and put on lean muscle, the formula is pretty basic: Follow a healthy and balanced low-fat diet, rid your program of processed foods and preservatives, control your portions, and adhere to a solid workout program that includes both resistance and cardiovascular training. It sounds uncomplicated, and in most cases it is—as long as you stick to the program you’ll receive the desired results you’re looking to achieve. However, what do you do when your body and metabolism have had enough and your system shuts down, and no matter what diet you follow, no matter how long and hard you train—you simply can’t lose weight and all progress has halted? Whether you’re a serious athlete who has come off a long, intense preparation, an athlete who had to go into “system shock mode” and basically starve yourself to achieve your results, or if you’re an individual who has gone from one extreme to the other with your body and are experiencing a sluggish or what seems like a nonexistent metabolism—you can get back on track. In this article, I’ll lay out the necessary steps to recharge your metabolism to have it running more efficiently than ever.

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.

Anytime Gains

RESEARCH: In a University of Jyväscylä (Finland) study, subjects followed a 20-week strength-training program that worked the whole body every workout, with special emphasis on the leg muscles. The first 10 weeks served as a preparatory phase to acclimate the subjects to weigh training. During this phase, the subjects trained just twice per week in the late afternoon. For the final 10 weeks, the subjects were placed either in a morning or late-afternoon training group. During these final 10 weeks, training frequency was gradually bumped up to three times per week.

Dymatize Elite Fusion 7 at

Feed, build and sustain lean muscle every day, anytime with Elite Fusion 7. Perfect for fueling the body with 7 high-quality proteins throughout the day, Elite Fusion 7 keeps you nourished and energized. Whether you use it for post-workout recovery, a convenient meal replacement, or a decadent protein-enhanced snack between meals, you’ll get comprehensive nutrition with every shake.

The Fitness Research Flaw - Born Fitness

It was at that point that my mentor explained the  sometimes very political nature of research. It was something I would quickly learn during my two years as a researcher. The barriers to science are everywhere. It’s hard to earn grant money. And it can be even harder to get published. (Depending on the publication.) It’s the underbelly of science that many people never see. It’s one thing to write a thesis paper or review—both incredible labors of love, passion, and insomnia. It’s another to conduct a study and structure it in a way where the findings can be scientific.

51 Workout of the Week: Turning Calves to Bulls - MuscleMag
52 Men's Awards - 2014 Arnold Brazil
53 '13 Mr. Olympia Final Look-Part II
54 Deep Water: Prepare to Succeed - Juggernaut Training Systems
55 Edna & Fighter Diet FDX2
56 May Issue of FLEX on Newsstands Now!
57 2014 Arnold Brazil: Behind-the-Scenes Friday, Part 2
58 10 Health Foods That Don't Taste Terrible
59 Online Coaching for Military - Born Fitness
60 Bi-Bi Small Arms
61 Iron Woman: Embrace Yours, Part 4 - Juggernaut Training Systems
62 15 Best Bodyweight Exercises for Men
63 2014 Arnold Classic Brazil Finals Report
64 Fast Fat Burn: 15-Minute Upper Body Tabata
65 The Rise of Jay Cutler: 2003 Arnold Classic
66 X-Man Back Blast
68 Five Tips For Losing Fat on A Paleo Diet
69 Ask Men's Fitness: What Can I Do to Up My Girlfriend's Sex Drive?
70 Never Before Seen Photos of the first Mr Olympia Larry Scott