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6 Exercises Upgrades For Better Results - Born Fitness

While the idea to "bench, squat, row, and deadlift" has many reasons to like the simple approach, sometimes your body needs something a little different.

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1
Sagittarius Horoscope for Sunday, April 5, 2015

Monday, April 6, 2015 - Perhaps you initially thought you would be more collaborative on a creative project today. Still, you want to hear everyone's opinions and then integrate what you learn into your plans. But compromise is more challenging now than you ever expected -- especially when you realize how strongly you value your own imagination. Although it's fine to know what you want, don't be too eager to impose your will on others unless you want to start a fight. If your ideas are sound enough, you might just have to strike out on your own.

2
10 Questions All Lifters Should Know How to Answer

TUT is the total amount of time a muscle is placed under stress during the length of a set. Your cadence, or tempo, for each rep determines your TUT. For example, if you’re using a 3/1/3 cadence (three seconds on the positive portion of a movement, pause for one second at the apex, and then take three seconds on the negative) for 7 reps your time under tension for that set is 49 seconds.

3
No Weights. No Worries. 25 Best Bodyweight Moves

Don’t get me wrong, I love the gym.  I enjoy pushing weight, using equipment, and getting inspired by fellow gym-rats.  But, there are plenty of times when we just can’t get there. That’s why I love bodyweight exercises - you can train anywhere, and you don’t need any equipment. When asked to my pick my top 25 bodyweight movements, I chose exercises that most generally fit people can perform. There are plenty of crazy moves out there that are fun to watch, but not many can perform slow-motion-one-handed-pull-ups, or behind-the-back clap, plyo push-ups. This is a list of practical and functional movements, which build strength in all muscle groups .

4
Cross Your Back for Shredded Abs

2. Squeeze your abs to crunch your torso off the floor, trying to bring your elbows to your knees. Pause for a second, then slowly lower yourself back to the floor.

5
Add-On Sets to Add On Size

While using an Add-on-set workout, you will decide which exercises will be prioritized and thus get the most work sets. This will result in a radically intense workout with laser-like muscle-sculpting precision. Check out this bi-peaking and tri-sweeping Add-On-Set workout to see exactly what I’m talking about.

6
Instant Muscle: Dumbbell Ideas

Sometimes you need to break habits, and dumbbells can be the perfect substitute for your usual equipment on your favorite lifts, unlocking better (and safer) gains. For instance, upright rows are nearly always done with a barbell, but that can place shearing forces on your shoulder joints and often result in rotator cuff injuries. The dumbbell version is safer because your arms move freely; your body decides the right range of motion.

7
Explode Your Guns with this Biceps Blasting Method

The IGYG method is super simple and easy to program. Two training partners will perform an exercise for a specific number of repetitions and will only rest while the other one is working. So, once one lifter is done with their reps, the other partner will immediately begin their set. They will go back and forth until the total number of target sets is completed.

8
Two Steps for Big Time Biceps

Add inches to your arms fast with these two essential tips.

9
T NATION 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

10
How to Add 10 lbs to Your Bench in 10 Seconds

Strength is a skill just as much as it is a quality. This means that you can instantly get stronger if you learn how to use your body properly. Therefore, if you want to almost instantly add 10 lbs on your bench press, then then give these quick and easy benching techniques a try, and see how much more iron you end up hoisting.

11
Bodybuilding.com 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

12
Upgrade Your Front Squat

The front squat is probably one of the least comfortable exercises known to man or beast. Whether you’re doing it in the standard “rack” position or with your arms crossed, the bar is still more or less pressed against your throat. And impaired respiration is probably the last thing that you want when you’re going glutes-to-calves in the squat rack. But pain is temporary…quads are forever. (As long as you keep squatting)

13
The New Running 101

While that may strike you as a touch dramatic, it’s actually not: In fact, each year, up to 80% of America’s 53 million runners get injured. That’s more than 42 million injured runners last year, which is an even more staggering number when you consider that the figure doesn’t include athletes who get hurt from running while playing other sports. And by injuries, we’re talking about everything from broken bones to insidious, slow-forming conditions like runner’s knee, Achilles tendinitis, plantar fasciitis, shin splints, iliotibial band syndrome, and stress fractures—the kind of painful stuff that drives runners mad and sends them screaming for the bike saddle in warmer months.

14
The Ultimate Grip Strength Workout

“Having strong fingers, hands, and wrists helps you lift more weight and allows you to hold the weight for longer time and more reps,” says Jedd Johnson, strength coach and co-founder of DieselCrew.com. "This translates to better results in the gym."

15
T NATION 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

16
The Butt Bible Pak

I have been steadily doing Pauline's fighter diet workouts daily  for about 1 year. Often times I have noticed with drastic weight loss like experienced, skin is not tight and toned. I always worried about that. Thanks to fighter diet workouts, the weight has been kept off and my body continues to shape up and really define. No sagging skin or evidence of weight loss. Thank you so much for your no nonsense approach to fitness, the basics Pauline teaches truly do work! Thankful to Pauline and fighter diet for pointing me in the right Direction and giving me the tools to build a body I only ever dreamed of! I have been using Pauline's butt bible pack,  as lower body has been my toughest area to tone up after losing weight! Fighter diet has been the answer! Not only did my legs tone up but

17
The Bench Press Controversy

The bench press remains a superior movement, and it may be so for you, but only if you learn these lessons, as I did. First, it’s not an ego exercise, so don’t use it to see how much you can bench; use it to build your pecs. Second, adapt the exercise to your body rather than vice versa — if you feel it more in your chest muscles when you’re on a flat bench, then that’s the position you should use; if you feel it more at a specific angle, use that angle. Third, control the movement so that you feel the pump build in your pecs, right where you want it. - FLEX

18
Mark Bell's Bigger Bench Workout

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

19
Body Shredding Burpees

There are a few different approaches to burpees , but the CF standard form is: 1) Stand upright with your feet shoulder-width apart. 2) Drop into a squat, driving your hips back and down while reaching for the ground in front of you with your arms. 3) Transfer your weight to your hands, kick your feet back, and land in the top of a pushup position. 4) Immediately bring your feet back under you— ideally you can shoot your feet up in between your hands, with your legs almost extended. Jump vertically to finish the movement, then immediately begin the next rep.

20
T NATION 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

21
B.L.E.N.D. Workout

What is B.L.E.N.D.? Bodybuilding Lift-Off through Exercise, Nutrition and Dietary Supplements. It's our complete program designed to make sure you're seeing real results. Blend these training and nutrition ingredients to make sure you achieve your peak physique.

22
Lee Labrada Presents: Posing Like a Pro

And now that expertise is available to bodybuilders everywhere thanks to this video series, where Lee Labrada will walk you through the fine art of posing, including tips only a master can provide. Here’s a breakdown:

23
4 Tips for the Beginning Weightlifter

For someone who had to order his first pair of weightlifting shoes a size and a half too big because of the lack of availability, this surge in popularity is very exciting. It also brings about a new problem: there’s now a whole army of new weightlifters who have no clue what they’re doing! For something as technical as weightlifting, it’s not as easy as watching a YouTube video and heading to the gym armed with your newfound Internet knowledge.

24
Strong Days for More Size

When you’re trying to add size , it’s easy to throw too many exercises into the equation. But a more simplistic approach is sometimes what is needed to get the results you’re looking for. Instead of tossing in more moves, try adding more sets for exercises that you know already work — in this case, the deadlift and front squat. With this lower-reps approach, you’re able to train at a higher intensity without the same risk of injury. And the payoff for strength-and-mass-seekers is potentially much higher. Instead of three sets of 10 at 70 percent of your 1RM , you’re muscling through 10 sets of three at 85% 1RM. Fewer reps on heavy lifts also means that form is less likely to degrade, keeping you more insulated from injury.

25
T NATION on Twitter

If you're serious about getting your bench press up, you need these 11 tips: https://www.t-nation.com/training/11-guidelines-for-a-great-bench-press … pic.twitter.com/l3guji5Ads

26
Build The Perfect Shoulder Workout

My dad is a construction wizard. I’m thoroughly convinced he could build a house from scratch. Once, when my wife and I were remodeling our condo, he freestyled a doorway arch worthy of a Spanish villa. We wanted ceramic tile, which he had never done before — no matter, though, he just quickly thumbed through one of those DIY books near the registers at Home Depot, made a few mental notes, and proceeded to singlehandedly replace the kitchen floor within the week, from the underlayment to expert cuts for the corners. Bob Vila has nothing on this man. I inherited none of this talent. I can barely hang a picture on the wall. Make a straight cut with a saw? Forget it. Building is not my specialty… well, unless some easy, “You simply can’t screw this up” instruction is involved. Consider the following then to be that foolproof manual. Here, we’re not building architectural wonders, although it involves a certain level of physical craftsmanship nonetheless. We’re offering the blueprint for the perfect delt routine, and in just three easy steps.

27
Giant Sets For Giant Arms

Guys love training arms. Oftentimes, it’s the workout they look forward to the most. But this love of training biceps and triceps also can lead to contentment, leaving once beneficial routines to die the slow death of adaptation. Sure, you may mix in a few supersets here and there, which is great — training opposing muscle groups in this fashion is a time-tested method for seeing gains in strength and new muscular detail. But when was the last time you subjected these muscles to three or even four consecutive exercises? That’s right, folks … it’s time to resurrect the lactic-acid gauntlet of giant sets. Performing multiple exercises in succession for a single muscle group creates an inordinate amount of muscle breakdown — the good kind that paves the way for crazy growth while you recover. In this workout, you’ll train bi’s and tri’s, but you’ll fully exhaust one group before moving on to the next. For most people, one of these groups is typically weaker than the other. Start with that one. The biceps giant set takes you from a position of mechanical disadvantage to one at which you are stronger.

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The 30 Best Shoulder Exercises of All Time

An extremely mobile ball-and-socket joint, the shoulder can move in any direction. Although the joint moves freely, it's not a very stable area of the body and several muscles, including the deltoids and rotator cuff muscles, provide extra support. Strengthening these upper body muscles and the bones underneath them not only prevents injury, but also leads to a more aesthetic look.

29
12 Better-For-You Opening Day Recipes

From better-for-you wings, to healthy twists on classics like chips and guacamole, we bring you 12 healthy and delicious alternatives for your slate of opening day appetizers and entrees.

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Train Your Abs for Maximum Definition

Do you need to do a ton of reps to get results?

31
8 Ways to Get an Early Morning Edge

As a man living in a hectic and highly competitive world, it’s not enough to establish proficiency in one or two aspects of life. You need to take a more holistic approach if you hope to gain that all-important edge. That’s why we’ve put together a panel of experts to give you some quick and easy tips in the fields of meditation, brain health, physical fitness, and nutrition—soul, mind, and body. By incorporating their expertise into your morning routine, you’ll be on your way to a happier, healthier, and more productive life. Our experts are: Mas Vidal, the founder and director of Dancing Shiva Yoga and Ayurveda (DSYA) in Los Angeles; Cynthia R. Green, Ph. D, a leading expert in memory fitness and brain health, and the author of the forthcoming book

32
Fifteen Simple Strategies for Kicking Stress

When stress strikes, it’s hard to rationalize a way out of the hole it feels like you’re buried in. The best you can do is prepare in advance so that when you are in over your head, whether it’s from work, relationships, finances, or just a stalled subway car, you know exactly what to do to crawl out of that dark hole. To help you nail down a stress survival plan, we booked some time with three of the best stress doctors out there, who shared these 15 quick-hits for getting out of a maddening situation.

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Bring Bigger Stones to Your Workout

In a day and age where everyone is fascinated with technology, CrossFit reminds us that the simplest ideas are often the best. You can seek out state-of-the-art machines that cost $10,000 or more, or you can stick to low-tech equipment that’s been around forever: barbells, dumbbells, kettlebells —or stones.

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Why Weights Are Better Than Cardio for Fat Loss - Born Fitness

Good article ! I Just wrote something on my blog thats very similar…Im a qualified personal trainer and look to compete in the next year in mens physique! Is it always a necessity to get so technical ? I mean figures regarding calories / training zones are essential! but are the people who read these things know what atp is and all the jargon. I agree that knowledge is important but surely from a straight to the point man like yourself, don’t you think people just need to know the basics and stick to it ? after all isn’t that where we started ?? v02 max blah blah blah blah people who surely need the right guidance don’t need this waffle ? they need basic concepts! counting, burning in different zones & understanding the fuels for each zone ..job done no biggy…right ?

35
Q&A: The Men of Animal Planet's 100 Miles From Nowhere

100 Miles From Nowhere is entirely self-documented by Matt Galland (38), Danny Bryson (36) and Blake Josephson (39), three friends who traverse some of the most precarious and stunning locations around the world. They spend four days in each of eight separate locations—Hawaii, Mexico, Idaho, Belize, Arizona, Oregon, Chile and Utah (in no particular order)—trekking nearly 100 miles in each one and burning up to 10,000 calories running, rafting, skiing, even skateboarding to get to their survival bear box at the end of each day. All of their incredible journeys are a test of human endurance, mental fortitude, and guts (if not a shameless disregard for self-preservation.)

36
Six Things You Should Never Change for Any Female

Winning over and keeping the woman of your dreams requires time, sacrifice, and compromise—so in the grand scheme of things, it may not seem like a big deal if your significant other asks that you tweak your behavior or image. But over time, if the requests become more significant, it may be time to put your foot down. It can be hard to tell which requests are crossing a line though—especially when you're blinded by love. To help you out, we checked in with some top relationship experts to find out what things you should never have to change for a woman.  10 Rules for Landing a Good Girlfriend>>>

37
New Balance Minimus Giveaway

GENERAL CONDITIONS:   No purchase necessary to enter or win. By entering, entrant accepts and agrees to be bound by these Official Rules and by the decision of Born Fitness, which shall be final and binding in all respects. If any prize is returned or undeliverable, the prize will be forfeited and may be awarded to an alternate winner. Winning constitutes permission to use winner’s name, images, hometown, likeness, prize won, and photograph (all at Born Fitness’ discretion) for publicity or future advertising in perpetuity, without compensation, notification, or permission. Born Fitness and its officers, directors, members, agents, representatives and employees (“the Released Parties”) are not responsible for lost, late, misdirected, damaged, stolen, altered, garbled, incorrect, incomplete or delayed entries; all of which shall be void. The Released Parties are also not responsible for problems related to technical malfunctions of electronic equipment, computer online systems, servers, or providers, computer hardware or software failures, phone lines, failure of any entry to be received on account of technical problems, traffic, congestion on the internet or the website, or for any other technical problems including telecommunication, miscommunication or failure, and failed, lost, delayed, incomplete, garbled, or misdirected communications which ma limit one’s ability to participate in this giveaway.

38
9 Ways to Tell If She's Stringing You Along

When you pitched the idea of going on a vacation together, how did she respond? To be your plus-one at your brother’s wedding? To go to that concert with you next month? If she responds consistently with “we’ll see” or anything equally wishy washy, she might not be sure she wants to be with you that far into the future, Fleming says. Meanwhile, if she always wants to schedule stuff with you at the last minute, you might be her backup plan. If she’s not into planning things in advance, ask her about it. Maybe her job makes it so that she doesn’t have much control over her schedule and she can’t really ask for time off. Or, maybe, she just doesn’t want to see you that much.

39
Eight Ways to Step Up Your Fitness Game

Your fitness goals are up to you. It’s your call whether you want to burn fat, build muscle , improve endurance, get better at a sport, or a combination of these. If you’re serious about reaching your fitness goals, you’ll need to do more than just make it to the gym.

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A Better Way to Perform Circuit Training - Born Fitness

Varying rep ranges is important in complexes. You can adjust to account for the discrepancy in strength for different exercises. For example, if you have a dumbbell reverse lunge, a dumbbell overhead press, a dumbbell bent-over row, a dumbbell chest press, and a dumbbell bicep curl, the bicep curl is probably going to be your most difficult lift if you use the same weight. (Think about it; you can squat much more  than you can curl.) Now you can obviously switch out dumbbells if you’d like, but you can help keep the weights heavy by adjusting your reps. For example, you might do 10 reverse lunges per side, but only 5 bicep curls.

41
Why You Can't Bench Press More Weight - Born Fitness

When you lower the weight, your chest is not the center of support. The muscles in your back are really the base for this part of the movement. That’s why during the down stroke you want to squeeze your shoulder blades together and keep them locked and tight to create as much tension as possible. More important, it’s why you want to build a bigger, stronger back.

42
5 HIIT Kettlebell Workouts for Fat Loss

DIRECTIONS Partner 1 holds a  plank  while partner 2 performs 10 reps of the kettlebell clean and press, with one kettlebell in each hand. Without rest, partner 1 then performs 10 reps of the clean and press while partner 2 holds a plank. Repeat this for nine reps and continue counting down to 1 rep. Rest for 5 minutes and repeat the workout, but this time, start at 1 rep and count up to 10 reps. THE WORKOUT Set 1 Partner 1: Plank Partner 2: 10 KB Clean and Press Partner 1: 10 KB Clean and Press Partner 2: Plank

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Fix Your Diet: Understanding Proteins, Carbs, and Fats - Born Fitness

Essentially, trans fats come about as a result of overprocessing our foods in order to offer consumers a longer shelf life. If your food is pre-packaged, it’s a pretty safe bet that it has its fair share of trans fats. If you are serious about your goals, you should try to avoid trans fats at all costs. Or if you just don’t want to be eating plastic garbage.

44
T NATION on Twitter

Butt implants: You won't need them after a few of these workouts --> https://www.t-nation.com/training/flat-butt-fix … pic.twitter.com/lvi5BzF6zk

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One-Arm Suitcase Deadlift

Suitcase Deadlift Workout: Building Muscle & "GRIP Strength" w/ Just 1 Arm

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'The Rock' totally did his signature 'Rock Bottom' move in 'Furious 7'

In Furious 7,  Dwayne Johnson is Hobbs, which means he gets to channel his wrestler alter ego “The Rock” by saying crazy things and fighting people. In the wild action movie , Johnson also breaks out of a body cast and hijacks an ambulance, but his most memorable onscreen moment is when he gets to use his signature wrestling move, the “Rock Bottom,” on Jason Statham’s character. The one-armed slam-your-opponent-to-the-ground move is highlighted by a glass tank and a slick camera rotation in the film. The crowd at my  Furious 7  cheered for it.

47
Hard Work Is BEAUTIFUL!!! - Zach Even-Esh

You’ll find resistance all around you as you work your ass off to achieve greatness in any endeavor, be it in the gym or in life. People will call you “crazy” and say “that’s not normal”.

48
Biotest 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

49
Bodybuilding.com 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

50
JYPreston 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

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