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Lucky fan wins Chance to Hang with Arnold Schwarzenegger

See the destruction that takes place when this Omaze winner gets inside The Oak's tank.

Amateur Bodybuilder Of The Week: Boás Has Brazilian Brawn! -

Boás turned up the intensity when asked him to represent the company in Brazil. Now he's hell-bent on training hard to reach pro status!

FD FOR MEN 12 Week Challenge Pak.3

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Sagittarius Horoscope for Thursday, April 30, 2015

Friday, May 1, 2015 - Your presence can be a shining light in someone's life today as you lift the spirits of a sad friend or encourage a disenfranchised colleague. However, there's no need to worry about coming up with the specifics of an alternative plan for anyone, since details aren't your forte. Your current goal is to paint a rosy picture of what's possible in the future, rather than dealing with the practical matters of the day. Being a visionary is a job that suits you well, especially when you can illuminate the way for others to follow.

FLEX on Twitter

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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.

Muscle & Fitness on Twitter

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Starter's Guide 2015

"Being a beginner at the gym is awesome," says Dan Trink, C.S.C.S., director of personal training operations at Peak Performance in New York City and author of the High-Intensity 300 workout manual. "Everything is new and exciting. You'll make great progress in a short amount of time. As long as you're not exceeding your experience or skill level, you will get the results you are looking for."

Phil Heath's Leg Training Routine

4X Mr. Olympia, Phil Heath, takes you through his complete leg training routine

4 Tricks For Building Massive Forearms

Most trainers would agree that forearm training for development is usually most effective when the muscular endurance and time under tension is maximized. Exercises like farmers walks, fireman’s carries, and other dynamic movements that involve isometric grip holds are key. Keep in mind that you can only lift as much as you can hold. The progression you see through these exercises will also be an indicator that your grip strength has improved. This has a huge carryover to your deadlift, weighted pull-ups, and rows. Don’t be afraid to use a “pinch grip” in your loaded carries with lighter weight too. Simply hold the weights between the fingertips, and not within the palm of the hand. 

How Tragedy Can Motivate You to Perform Better

Despite his lack of practice, Stoneback qualified 14th out of 40 pro drifters—the best he’s ever placed in Formula Drift. The next day, he won his first tandem battle and moved on to the top 16. Although he lost in that round to the drifter who ended up winning the whole competition, Stoneback is proud of his performance—and knows Lenardon helped give him an extra push.

10 Health Foods That Don't Taste Terrible

Contrary to what you may believe, you don't always have to sacrifice flavor for nutrition. Here are 10 foods that prove eating right never tasted so good.

I Am Not a Weight Lifter

It’s equally impossible to nail him down on a general chest workout, since the exercises, the order in which they’re performed, and the number of reps and sets is constantly changing. Maybe he can tell you what he did in his last chest workout; there aren’t a lot of straight answers with Greene. Most of the explanation is going to be about his mental state and how he hopes other weight trainers are thinking and little to none of the usual nuts-and-bolts, three-sets-of-10 palaver.

The Big 25

Add the farmer’s walk to your cardio regimen. Hold moderate to heavy dumbbells at your sides with your abs pulled and take long strides, walking until you can no longer grip the dumbbells. Rest 90 seconds each time you fail and then go again, striding for 10-20 minutes total. This gives you the calorie burning of cardio while increasing your grip and core strength.

Training Mistakes Part 2

SPECIAL EXERCISES At Westside, the ratio between the classical lifts and special exercises implemented is 20:80. Choosing the correct exercises is crucial to success. It does no good to be strong in the wrong exercises. For squatting and deadlifting, the glutes, hamstrings, and hips are the most important. Reverse hypers, glute-hams, inverse curls, leg curls of all types should be included, but the lifter must never forget the abs! The abs must start every lift. That is why the lifter should take a deep breath before starting the bench or standing press, squat, or pull. CLICK HERE FOR "TRAINING MISTAKES PART 1: THE BENCH PRESS & DEADLIFT

13 on Twitter

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The Complete 4-Week Beginner's Workout Program

In the fourth and final week of the program, you’ll train four days in a four-way split that hits each bodypart just once (except for calves and abs, which are each trained twice). Four-day splits are common among experienced lifters because they involve training fewer bodyparts (typically 2–3) per workout, which gives each muscle group ample attention and allows you to train with higher volume. As you’ll see, chest and triceps are paired up, as are back with biceps and quads with hamstrings, each a very common pairing among novice and advanced bodybuilders. Shoulders are trained more or less on their own, and you’ll alternate hitting calves and abs — which respond well to being trained multiple times per week — every other workout. No new exercises are introduced in Week 4 so that you can focus on intensity in your workouts instead of learning new movements.

The Best Punching Bag Workout

101 Best Workouts Of All Time  is the ultimate answer to the question "What workout should I do?" No matter what equipment you have available, from a fully-stocked supergym to a pair of mismatched dumbbells in your garage, or nothing but your body weight alone, you can build muscle, lose fat, and sculpt the physique you've always wanted.

Workout Finisher: Single Plate Complex

Finish off your workout strong with this simple six move complex using a single plate.

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15-Minute Low-Calorie Recipes

You’re busy—we get it. And unless you’re training for the farmers’ walk event of your local strongman contest, you probably don’t want to carry 20 bags out of the grocery store, either. So this menu plan is for you: Nine no-hassle meals and three nutritious snacks, all under 500 calories. The quick and easy meals will get you out of the kitchen and eating your delicious food in under 15 minutes.

The Barbell Good Morning

The good morning is a serious posterior chain movement that is too often neglected by the strength athlete. But if your goals involve getting stronger or attaining a more aesthetically pleasing backside, then the good morning is a lift you need to be doing. Unless, of course, you’re happy with your Miley Cyrus pancake butt. Then by all means, stop reading. How? • Place the bar on your back in the same position you use for squats. • Stand with your feet slightly wider than shoulder-width apart with toes pointed slightly out. • Squeeze you upper back and set a good arch in you lower back (just like you are getting ready to squat). • Keep your knees slightly bent as you push your butt back (don’t do good mornings with straight legs). • Hinge at your hips and lean forward, pushing your butt back and maintaining your back arch. • Continue bending forward until your torso is almost parallel to the floor. Reverse the motion by contracting your glutes, hamstrings and lower back. Why? The good morning can benefit everybody from the competitive Olympic lifter and powerlifter to the bodybuilder and the soccer mom looking to build a butt you could bounce a quarter off of.

Tips for Relieving Muscle Soreness

MEET DOMS What you're feeling anywhere from 12-48 hours after a workout is something specialists in such matters refer to as DOMS, or Delayed Onset Muscle Soreness. It results from microscopic tears within muscle tissues, which is what you're creating when you workout. The pain response is the body's way of signaling to you that repair work is going on and that you'd best leave it be for a few days. Your body is smart like that, and it always lets you know when it's time to get back to it, by way of alleviating the soreness.

5 Surprising Muscle-Building Foods

Add variety to your grill with these high-protein substitutes for chicken and beef.

Supersize Your Growth

Days in a weekend. Air Jordans. Nikki and Brie Bella. Yes, it’s true… great things come in twos. The theory doesn’t just apply to pricey shoes and hot twin wrestling divas, however. The idea of pairing also rates highly in the realm of bodybuilding if your goal is maximizing your muscle mass. Called supersets, this admittedly simple concept calls for doing two exercises back-to-back with no rest in between. There are two different approaches: 1. One muscle group. You combine two exercises for the same muscle group, such as a press and flye for chest, or a bent-over row with a pulldown for back. This punishes the muscle by pushing it further than one exercise by itself can, recruiting the muscle fibers in a slightly different way on the second move to allow for more overall reps. 2. Opposing muscle groups. You pair two exercises for opposing muscle groups, like chest and back, quadriceps and hamstrings or triceps and biceps. This method concentrates blood in the region being worked, elevating the muscle-growth-inducing pump and taking advantage of the synergistic relationship of the two bodyparts (as one relaxes and elongates, the other is flexing and shortening, and vice versa).

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.

25 Ways to Get Yourself Bigger

Every guy that's ever stepped into a gym, at one point or another, has had some aspiration to getting bigger. However, the age-old problem has always been—how to do it. To help simplify the process, we've compiled a list of the 25 best ways to get big and kept them short and sweet, so you can get on to your workouts .

Healthy Eating: Cut the Bull When it Comes to Protein

Just know that a well-rounded, plant-based diet rich in fruits, vegetables, nuts, and whole grains can easily provide all the protein your body needs to build muscle. More important, according to numerous studies, including the landmark Adventist Health Study-2, people who eat a plant-based diet live longer, healthier lives. They have fewer cases of cancer, heart disease, type-2 diabetes, and are less likely to be overweight. And if your carbon footprint is important to you, you’ll leave a smaller one of those, too.

5 Common HIIT Misconceptions

Effective HIIT training will help you torch calories, build lean muscle,  lose fat , improve heart health, push your limits, and increase efficiency. But while the benefits of HIIT are plentiful, there are still some myths about this type of training that, if followed, can hinder your performance. Find out the truth behind these five common HIIT misconceptions to perform your intervals perfectly.

The Ultimate Arm Workout - Big Guns at Last

For bigger arms, most guys do concentration curls and triceps kickbacks. But you can do these lifts to death, and your arms still may not grow. The solution isn’t more sets and reps, but a new approach: compound movements like presses and rows. You’ll finally get the arms you’ve dreamed of, while working the rest of your upper body at the same time. How It Works: These compound exercises hit lots of muscles at once, causing your body to release a wave of muscle-building hormones. Most of the exercises focus on other muscle groups (such as chest, shoulders, and back), but they provide plenty of arm work. To satisfy your desire to curl, we’ve included a few exercises that target the arms directly. Directions: Frequency: Perform the workouts (Day I and Day II) once each per week, with at least two days in between. You may perform lower-body training on the off days. Rest as needed between sets and use the heaviest loads possible with good form. Do the workout for six weeks. Time Needed: 40-50 minutes Do It: On Day I, do straight sets, completing all sets for one exercise before moving to the next.

Retro Athlete: Larry Scott

How the original Mr. Olympia built his celebrated biceps.

Insulin: To Spike or Not to Spike?

The obvious question for most at this point is, “What nutrients will allow me to best take advantage of this anabolic window?” It has been known for many years that protein, or more specifically amino acid availability, is critical to maximize the effects of your post-workout feeding. What has also been recommended is that you ingest a high glycemic–index carbohydrate along with your protein. This would not only replace glycogen used during your workout, but also create an insulin spike that would presumably enhance protein synthesis. After all, insulin is an“anabolic” hormone.

Muscle Soreness vs. Muscle Growth

The moral of the story: Muscle soreness is a poor indicator of muscle damage. Trained athletes develop protective mechanisms in the muscle to prevent further damage, called the “repeated bout effect.” So don’t feel you haven’t worked hard enough just because you’re not sore. - FLEX

Is there Danger Lurking in Your Shampoo?

Do you have any idea what a hard worker your heart is?  Think about it: At the end of every day, you get to go home, put your feet up, and watch Sons of Anarchy. Just imagine if your heart tried to...

Abigail Breslin on Twitter

When U got a boy pickin U up but UR dad wants to meet him first @MaggieMovie

60 Days to Fit: The Workout Plan

This plan is that better way and was formulated by one of the most respected individuals in the fitness industry, James Grage, co-founder and executive vice president of BPI Sports in Hollywood, FL. Grage isn’t just a successful businessman, he’s also a gym rat in the trenches who’s been pounding the iron for decades with a shredded physique to show for it.

The 6 Leanest Cuts of Meat

Build more muscle while keeping your bodyfat on the low.

Adding Muscle At Any Age: Defying Genetics and Designing A Muscle Building Workout - Born Fitness

Inspirational article Adam. Paul’s story is great, especially for the horde of exercising adults crossing into their grown-up years. Most of us have heard that at some point is “will all fall apart.” For some people it was when they were thirty, others when they were forty, and you will hear the occasional fifty. Then you go to the gym and see a guy in his sixties in better shape than most of the guys in there. These are great examples of what we can do if we want. Good for you Paul.

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BCAAs: Effective Dose for Muscle Growth and Fat Loss - Born Fitness

Editor’s note: Every month I write a column for Muscle & Fitness magazine called “Born Fit” where I answer real questions. This post focuses on BCAAs, muscle growth, fat loss, and the role of leucine with intermittent fasting. This is an unedited answer without the space restrictions of the magazine. If you want to potentially be featured in the magazine, ask a question using the hashtag #BornFit. -AB

Chris Higgins on Twitter

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Arnold on Twitter

When you tweet with a location, Twitter stores that location. You can switch location on/off before each Tweet and always have the option to delete your location history. Learn more

The Best (and Worst) Whey Protein Powders

Supplement companies like Optimum or Dymatize order raw protein powders, such as whey protein isolate, whey protein concentrate, whey protein hydrolysate and, yes, calcium caseinate or micellar casein, from companies such as Glanbia or Hilmar. These raw, unflavored protein powders are shipped to the supplement companies in massive containers. Each company then adds its own often proprietary blend of ingredients, including flavorings, colorings and other ingredients (extra aminos, say, or enzymes to help digest the protein) to produce their final blend, which ends up in the jug on your kitchen counter.

Tanks for Nothing Official Trailer: Arnold, a Fan, and a Tank vs. Harley Morenstein

Arnold Schwarzenegger and last year’s Omaze winner defend the free world against the diabolical Harley Morenstein. Watch the trailer & enter for your chance to blows sh*t up with Arnold: Every $10 entry benefits After-School All-Stars and puts you in the running to win a trip to LA, including flights, a 4-star hotel, and a chance to blow sh*t up with Arnold Schwarzenegger. To discover the newest lineup of once-in-a-lifetime celebrity experiences from Omaze, visit

Deadlift Split Squat

How to Low Bar Squat With Mark Rippetoe | The Art of Manliness

7 Things to Get You Primed for the Mayweather-Pacquiao Fight

The long-awaited megafight between boxing titans Floyd Mayweather Jr. and Manny Pacquiao will finally go down this Saturday night in Las Vegas. A-list celebrities and athletes will soon be filling the ringside seats at the MGM Grand Garden Arena in what many expect to be one of the greatest fights ever. If any bout can live up to the hype, it’s this one. Hard to imagine these two superstar welterweights won’t put on a show for the ages.

10 Moves to Upgrade Your Run

Whether you're a weekend warrior or gearing up for a marathon with a specific running schedule in mind, you should be supplementing your runs with additional workouts to strengthen your form and stave off injury. Gisselman gave us 10 drills to help build running strength, and improve cadence, rhythm, and efficiency. Do 2 sets of 5 of each on your run days, and 3 sets of 5 on your off days. 8 Amazing Fat-Burning Intervals>>>

ErgoGenix ErgoCut at

Warnings: Consult with your physician before using this product, particularly if you are taking prescription medications. Do not use this product if you are under the age of 18 or are pregnant or nursing. Do not use this product if you are at risk for or are being treated for high blood pressure, heart, kidney, thyroid, or psychiatric disease, anxiety, depression, seizure disorders or stroke. Do not combine this product with any other thermogenic or stimulant product. The recommended serving of this product contains about as much caffeine as two cups of coffee and individuals with caffeine sensitivity should consider the amount to take. Everyone’s metabolism is different and may respond differently to the variety and amount of each ingredient in this product. Do not exceed recommended serving. If you experience any adverse reaction to this product, immediately discontinue use and contact your physician. Do not take near bedtime as it may cause sleeplessness. KEEP OUT OF REACH OF CHILDREN.

Jared Leto Gets Pumped for 'Suicide Squad' Role

Clearly, the Acadamy Award winner goes to the extreme to get into character for each new role -- evidenced by this selfie he recently shared on his Instagram page. As if The Joker wasn't frightening enough; look at the pipes on this guy. No doubt Leto spent a lot of time in the gym bulking up his upper body with chest routines and arm workouts like this .

CrossFit Corner: Yoked Up Workout

Available in most CrossFit gyms and online at, yoke frames are indispensable. The most notable difference between a yoke carry and a farmer’s walk is that in a yoke carry, grip strength is eliminated as a limiting factor since the weight is loaded across your shoulders. This lets you use an exponentially higher load and develop inside-out core strength that is transferable to every exercise known to man.

Arnold Schwarzenegger Performs Lying Side Lateral Raise

Arnold performs the Lying Side Lateral Raise at the iconic Golds Gym in Venice Beach, CA.

John Travolta returns to TV after 36-year gap, for OJ Simpson miniseries

Travolta left TV behind once his film career took off, but he’s now back, starring alongside David Schwimmer and Cuba Gooding Jr in American Crime Story: The People v. O.J. Simpson

Take Your Training to the Next Level

Tired of going to the gym three days a week and doing the same thing over and over? Has your progress slowed or completely stopped all together? It’s sounds about that time to take things to the next level. Here's five tips to get you back on track to hitting a whole new peak of fitness.

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