All Black's Haka + Translation
AB Vs England 2004. If you can't see the translation turn your annotations on.
Westside Barbell Speed Bench
Скоростна тренировка на Westside Barbell https://www.facebook.com/Superlifting www.liftinglarge.eu
Ronnie Coleman - 800 Pound Dead Lift
Subscribe for my weekly videos! http://goo.gl/3PBf8v 800 LB Dead Lift for 2 reps 5 weeks out from the Mr. Olympia - YEAH BUDDY !!! One of my most popular lif...
Too Late - BIG Mistake Athlete's Make
http://UndergroundStrength.TV - Underground Strength Insider Sign Up & 3 FREE Gifts UNDERGROUND STRENGTH & MUSCLE SHOP FROM ZACH: Bodyweight Bodybuilding - h...
Too Late - BIG Mistake Athlete's Make
http://UndergroundStrength.TV - Underground Strength Insider Sign Up & 3 FREE Gifts UNDERGROUND STRENGTH & MUSCLE SHOP FROM ZACH: Bodyweight Bodybuilding - h...
I knew people are going to hope on the calorie is a calorie thing. I agree proper micro nutrition is very important and if one has not met there proper nutrients (macro or micro) then I agree yes a calorie of processed garbage doesn't equal an essential amino, essential fat, vitamin, etc. However my point about this is ONCE proper micro nutrition is met. After that it doesn't matter healthy food will turn to fat if you over eat it to. I never said I ate 1200 calories either I was just making a point that if you don't eat the proper amount of calories you will not gain no matter what. And my exact point was proven, I timed things as this article suggests I should and I didn't pay no attention to calories. This is what I bought into as a beginner unfortunately. Not saying its bad if you do it, just that it's not a MUST but what is a MUST is getting proper macros, calories, and micros. Its a matter of the laws of physics, not laws or broscience. :)
Wheat wishes he could follow that approach, but he knows it wouldn't work for him. "I'm hungry all the time, so I can't do that," he says. "It works for them but it doesn't work for me." What does work for him is eating six meals per day, spread out every 2-2.5 hours. "I think the biggest mistake people make is following someone else's routine," he says. "Sometimes they're eating more than the person they're trying to train like, sometimes they're eating less. The bottom line is you have to eat right for how you train, not how someone else trains."
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:
I have a long-standing affection for deep dish pizza. I went to school in Chicago, and my friends and I would often go out to eat at Lou Malnati's Pizzeria , where deep dish is a way of life. If you've never had a deep dish pizza, let me describe it for you: It's like a pizza in pie form. Consider it thin crust to the umpteenth level. It takes a regular pizza crust, converts it into a piecrust, and stuffs it to the brim with tomato sauce, specialty toppings, and cheese through and through. It's delicious!
Sagittarius Horoscope for Tuesday, April 8, 2014
Wednesday, April 9, 2014 - Meeting your match is momentarily enchanting today as someone with lots of big ideas captures your imagination. However, you might wish that you could escape if the energy gets to be too much, but you won't likely try very hard. No matter what you do now, philosophical conversations seem to follow you around. Fortunately, you can learn something quite valuable from your interactions with others. Keeping your mind open enables you to widen your horizons and cover new ground.
When you wake, tell yourself "Every choice I make takes me closer." Say it 10 times—out loud. Then, as you brush your teeth, look into the mirror and say: "Damn, I'm fantastic. I'm smart, I'm tough, and I'm powerful. I'm on my way to be all I can be and then some." It will feel silly at first, but just like you get stronger every time you say "no," you'll get better at believing—and becoming—what you say.
Van Damme Shows Off His Signature Split in New Ad
Even at 53, Jean Claude Van Damme's flexibility remains unrivaled and awe-inspiring. The split JCVD made famous in the seminal 1988 classic Bloodsport (which a couple of us M&F staffers regard as highly as Citizen Kane ) makes its return in a new Volvo ad intended to showcase the stability of its line of industrial trucks. If you're in the market for a new rig, great. If not, this commercial will go down in history as one of the best auto ads of all time and demands to be watched.
Power Bodybuilding: Big Back Country
Remember: Power bodybuilding is not just a system to build strength . It’s also the best way I know to retain strength while dieting to get lean. Keeping strength levels high should be a priority for everyone, because when you lose strength, you lose size. And if you diet hard only to be left with a body without muscle, what was the point? If you can stay strong year-round, you can stay big year round, no matter how hard you diet when you’re trying to get lean. Strength sustains you.
The Best Body Recomposition Workout
Hala Rambie, a scientist who defected to West Germany during the Cold War, found that fat loss could be accelerated by raising levels of blood lactate—an energy substrate. More lactate corresponds to greater release of growth hormone, which tells your body to grow muscle and burn flab. The best way to raise lactate quickly is to pair upper- and lower-body exercises, or opposing movements, for reps in the 8–15 range. The sweet spot for sets is three, and rest periods are 30–60 seconds. This approach has since become known as German Body Comp. The workouts that follow are just two of the routines that appear in The 101 Best Workouts of All Time, the new book by M&F ’s training director, Sean Hyson, which offers routines for every piece of equipment and any amount of training time. Pick it up at 101bestworkouts.com .
Fighter Diet Newbie Pak (Fitness)
My name is Annie and I bought the newbie pack about 5 weeks ago and have been very disciplined about the whole thing!
As I said I’m lucky cause I LOVE veggies! And love how I feel when I eat lots of them! I have type 1 diabetes so at first I was a little nervous about how my body would react and to what extent I would have to change my insulin doses! It has gone very well!!!
I have a good appetite and though I was never overweight, I wanted to get lean! Well, fighter diet is working!!!!
In the 5 weeks I’ve lost about 9 lbs of fat and gained 3 lbs of muscle! And this is despite the fact that I don’t do nearly as much cardio as you recommend, simply cause I lack the time. I work part time and have a handicapped child which requires a lot of my time and
The 14 Best Things You Can Do for Your Body
Your quality of life is largely dictated by one factor: your physical health . And when it comes to building and maintaining a healthy lifestyle, we all know that eating right and working out are more or less the keys. But there’s more to being healthy than choosing brown rice over white and hitting the gym five days a week. To take your health to the next level, you’ve got to think details, like meditation, flossing, and sex frequency (don't worry: research says the more, the better). If you’re ready to live to 100, start off with these 14 habits.
Muscle Protein Synthesis Gets You Bigger and Stronger
Protein synthesis, in general, is removing or repairing damaged proteins and building new proteins that are replicas of the original. The new proteins are stronger, more dense, and able to handle stress better than before. Muscle protein synthesis (MPS) is the rebuilding of muscle tissue and it occurs as a result of the stresses that we place on our body, whether it is to repair injury (such as a muscle tear) or because we intentionally try to damage it (microtrauma from training). The exact process is still under considerable scrutiny, however, one thing is certain: it occurs immediately upon stress. The second you begin to exercise, MPS activates and begins to repair muscles. Usually, protein synthesis is said to occur overnight, the next day, etc., but the truth is that it starts right away and may go on for as long as 48 hours at a single damaged site before it is repaired.
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.
7 Powerlifting Strength Secrets
If you’re into pressing, pulling and otherwise dominating barbells and dumbbells on a daily basis, then you need to get serious about it. Far too often, you hit the gym and blast through your normal menu of sets and reps with little to no real thought given as to how or why you’re doing what you’re doing. Simply being purposeful is a positive first step in getting stronger faster. Beyond that, you have to become an active learner – getting your arms (and brain) around as much useful information from reliable sources as possible. And, in the strength game, reliability can be measured in pounds.
Dumbbell Preacher Curls with a Crush Grip
Tension can be a good thing—that is, when your girlfriend or your job aren’t the cause of it. The next time you train arms, do dumbbell preacher curls with a “crush grip”—squeeze the ends of the dumbbells together through- out each rep. Try to crush the weights between your hands. Sometimes referred to as “irradiation,” the tension the crushing motion creates engages and coordinates more muscle fibers. It activates your shoulders, chest, and upper back, which stabilize the movement.
4 Ways to Become Better - Born Fitness
How does giving more make your life better? Giving is the ultimate test of passion. When you do something with no expectation in return, you easily find what fuels you. (And conversely, what doesn’t.) You also learn about your ability to communicate, lead, and follow tasks that might be outside of your comfort zone. All of these are valuable but oftentimes they are learned in a pressure situation, like your job. When you can build capabilities in a less stressful situation (such as when you’re volunteering your time), you remove many of those barriers and grow as a person in ways you would never expect. Many of my best lessons in leadership came not from running a company but while tutoring inner city children during my spare time.
Reader's Pulse: What's Your Favorite Workout Song?
Editor's note: After posting this story to our Facebook page , we received tons of comments from fans adding their own favorite workout songs. So we decided, since this is the Reader's Pulse, we would add the best responses to the list.
Crank Out More Pullups
Pullups aren't neccessarily easy; some novice gym-goers have trouble even getting one or two. Duffy recommends grabbing assistance bands, which you wrap around the bar and place under your feet. "These elastic bands will counterbalance your body weight and help assist you with getting more pullups," says Duffy. Even advanced athletes can benefit from assistance bands—they might help get you one, two, or three more reps than you normally would without assistance. Novice trainees can train with assistance bands each week and more advanced athletes could sprinkle the use of the bands every other week.
BSN Isoburn at Bodybuilding.com
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Old School Shoulder Smash
Results speak for themselves, and throughout their long careers IFBB pros Toney Freeman and Dennis James have produced. James, the 1998 USA super-heavyweight and overall champ, competed in 38 pro contests before hanging up his posing trunks afer placing third at the 2012 Masters Olympia. Along the way, he racked up three pro wins and earned 10 invitations to the Olympia, placing as high as 4th in 2003. Since he turned pro by winning both the super-heavyweight and overall title at the 2002 NPC Nationals, Freeman has stepped onstage 52 times, emerging victorious on seven occasions, and made seven Mr. Olympia appearances—eight by the time you’ve read this—with his best ranking a fifth-place finish in 2008. Freeman doesn’t show any signs of slowing down: To date in 2013, he’s racked up two runner-up slots at the Australian Pro and the Arnold Classic Brazil, and two third-place finishes at the Arnold Schwarzenegger Classic (Ohio) and the Mr. Europe Pro. Click "Next Page" >>
Fitness Reborn: Faster Fat Loss
The result is a workout with enough rest that you can maintain a higher intensity for a longer period of time. Best of all? You can make progress at any activity, burn fat, and not have to completely sacrifice your schedule to become fit. And while it’s just 15 to 20 minutes, if you push the pace and maintain a high intensity, you’ll be shocked by how much you can transform your body.
Ultimate Starter's Guide: The Meal Plan
The answer to this shouldn’t surprise you: healthy food! And food that’s as close to its natural state as possible. You need to begin thinking of food in terms of the macronutrients it provides, and try to separate the foods you get those nutrients from so they’re easier to keep track of (more on this below). Your protein needs should be met by chicken breasts; whole eggs (and egg whites, for pure protein); lean cuts of beef; fish; turkey; and protein powder. Your carbohydrates can come from potatoes, sweet potatoes, rice (white or brown), oats, fruits, and vegetables. As for fat, most of it will come as a by-product of your protein foods, but you can also derive fat from avocados, nuts, nut butters, seeds, and a small amount of oil such as coconut or olive.
4 Reasons You're Not Getting Stronger - Born Fitness
There is nothing in strength training that will pay higher dividends than simply lifting a heavier weight, or lifting the heaviest weights you can for more repetitions. And then making sure each week you try to add to this amount. There’s a place for speed/high rep days. There’s also a day for grip days. (Yes, grip can be a big barrier.) But if you don’t have a day (or an exercise) dedicated to simply adding more weight to the bar, you won’t become stronger.
3 Better-for-You Breakfast Recipes
A serving of traditional pancakes can have as much as or even more than 400 calories, 80 milligrams of cholesterol and 38 grams of sugar, while offering only about 1 gram of fiber. But these pancakes allow you to have the same number of pancakes as in a typical serving but at a cost of only 300 calories, almost no cholesterol, and little added sugar. Most of the sugar in these pancakes comes from the fresh bananas in the batter, and a serving contains 6 grams of belly-filling fiber, thanks to the combination of whole-wheat (or oat) flour and oatmeal.
We've included for you Schwarzenegger's chest/back and biceps/triceps superset workouts. Since we don't recommend jumping righ into these grueling routines, we suggest that you modify them by knocking three sets off each exercise to start. After two weeks, add one set to each exercise per week until you've reached Schwarzenegger's full routines. Once you've gotten to that level, stick with each program for no more than eight weeks. Then return to standard single-bodypart training for eight weeks. This way, your body won't adapt to one particular style and grow complacent. This technique, known as the Weider Muscle Confusion Training Principle, was also one of the Oak's favorites, and with his record of success to back him up, you might consider trying it as well. - FLEX
Tips For Running Your First Marathon
Browsing the sneaker rack was always a struggle. Inevitably I would exaggerate to the sales assistant, advertise myself as a competitive runner and opt for the high-impact, cushioning, running shoes. Mentally, I pictured myself as a runner who hit the pavement a few times a week, while physically, I never attempted more than a 5k race (and even that was almost two years ago). I have a shirt to prove it.
5 Best Bodyweight Training Exercises
Many people don’t realize the benefits of bodyweight training because in every magazine you see, there are dudes in the gym hitting weights. But, with all training, there is a regression and progression to every exercise. For example a regression for hanging leg lifts is performing a plank. The progression would be performing the movement with a medicine ball between your feet.
5 Moves for Bigger, Stronger Calves
Machine training is great for calf work because it allows you to isolate the muscle and train it as hard and heavy as you want, but what about adding a little athleticism to the mix? If you’re bored with banging out set after set of machine raises, there are myriad other ways to give your calves their due, most of which offer exponentially more benefit than standard gym exercises in terms of improving your overall athletic ability and mobility while adding all the mass and definition you want. Read on to see the moves.
7 Ab Workouts to Get a Shredded Six-Pack
That’s it. Designing your core workouts with exercises that fit these categories is all you’ll ever need to build strong abs and an injury-resistant lower back. They can be used as a single progression—one month you could focus only on pure stabilization, work on dynamic movements the next month, and then finally do integrated stabilization exercises the month after—or as a separate focus on each of your training days. See the sample training week at right to get an idea of how your core work can be scheduled. I recommend doing all core exercises, except the ones in the integrated stabilization category, first in your workouts, before you train other muscle groups.
Trainer Q&A: Can Kinesiology Tape Help Heal Workout Injuries?
How does kinesiology tape benefit injury rehabilitation? Kinesiology tape can help with fluid movement because the elastic recoil of the tape ‘lifts’ the skin, which increases the space underneath to allow for lymphatic drainage. Your lymph system is a systemic whole-body system that helps with moving fluids into and out of the area. The lymphatic system sits just under the skin so when you put the tape on, it helps to clear an area of swelling. Increased lymphatic drainage helps with tissue healing which helps speed up the healing process. You can wear it in the shower and while sleeping so it's providing therapeutic treatment 24/7.
6 Big Finishers for Every Major Muscle Group
Great endings—whether they occur in sports, on film or on your last date—are the memorable ones. Sure, what you do at the beginning of your routine when your energy levels are highest has a profound effect on how successful you are at reaching your goals. But it's what you do at the end that makes the difference between completing a workout that felt just good and one in which you're completely fatigued, pumped and exhilarated, having left it all on the gym floor. That's how you know you've fully exhausted the muscle fibers, putting them in the best position to benefit optimally from the ensuing recuperation/repair/growth cycle. To put you squarely within that window of opportunity, here we prescribe a finishing move for each of your main muscle groups—an exercise or combo with which you complete that bodypart's workout and take the muscle to its working limit. We recommend isolation moves rather than multijoint exercises, allowing you to concentrate fully on the muscle in question and eliminating assistive muscle groups. In addition, we favor using machines over free weights, alleviating the worry about having to balance a weight after your stabilizer muscles have already been worked overtime.
A Better Back and Biceps Workout
One strategy would be to simply bite the bullet and train the two groups on separate days. Or, in a much cooler twist, you can go like Keanu in Speed and “shoot the hostage” – hostage, in this case, referring to your biceps that are keeping you from the clean shot of the perp (your back). By taking a shot at your biceps first, you prevent them from taking over during back moves. They’ll be too fatigued to dominate any of your pulls, meaning that a) you still get to train both groups on the same day and that b) your back muscles can actually get a better overall workout because your lats, rhomboids and erectors will be the main movers on each dedicated exercise.
M&F's Salute to the WWE & WrestleMania 29
The M&F cover star racks up the biggest win of his WWE career at Wrestlemania XXX.
May 2014 Table of Contents
This month we feature the winners of the 2014 BodySpace Spokesmodel Search, Chassidy Smothers and Rodney Razor. We’ll have their back stories, complete workouts and diets plus a look at their winning motivational tactics. Good stuff! Then the reverend of ripped, Tony DiCosta, lays out his shredding secrets. Prepare to be inside-out cut to the bone this summer. Also, Roger Lockridge has a three-step Power/Rep Range/Shock plan for building a big, broad back, and Greg Zulak returns with more muscle-building magic.
Sprint training IS mentally challenging due to the physiological stress it causes, but it’s well worth the effort: It takes much less time than the next best exercise models, which don’t even convey as many advantages. Better heart and lung health, improved circulation, better cognition, improved metabolism, the optimal hormonal environment, and the ideal body composition are just a few of the reasons everyone should do some form of sprint training.
Top 5 Chests of the 1990's
1. MARKUS RUHL: You may be surprised to find the German Rühl atop this decade. After all, he competed in only six pro shows in the ’90s, never placing higher than fourth, but he entered 26 and racked up two wins the next decade. In more recent years, a center tear that separated and deflated his pecs marred his chest, though. So let’s return to that fourth place at the 1999 Night Of Champions, which launched Rühl-mania when he was 27 and 270 pounds. Much of the furor was about his chest. It wasn’t thick enough to eclipse the pecs of Olympia contenders, but it was the highest seen since Columbu’s and so striated it resembled two mounds of perfectly aligned soda straws. Even with his reliance on machines for pressing, Rühl crafted a chest that set the density standard for the next decade.
MHP DOPAMITE at Bodybuilding.com
The key to successful weight loss is to control your eating behavior. It’s no secret the reason most dieters fail is simply because they can’t resist eating the food they enjoy. Eating gives you a feeling of pleasure and satisfaction, but you pay the price in pounds. Temptations to eat are driven by dopamine, which is regulated by a region of your brain referred to as the “reward system.” When you eat a piece of cake or your favorite foods, dopamine is released, creating a feeling of pleasure and satisfaction. So, it’s actually not the cake that you crave, it’s the dopamine that’s giving you pleasure. Dopamite helps you take control of your eating behavior by helping reduce food temptations that can lead to binge eating.* Dopamite is designed to support dopamine levels and stimulate your reward system so you feel satisﬁed and avoid overeating.* Take control of your eating habits – with Dopamite, dieting just got easier!*
Optimal Approach to Postcontest Rebound
Instead, you will increase the carbohydrate allotment you are accustomed to by 100%. So, if you had been eating 180g of carbs in the ﬁnal stages of your preparation, you will now eat 360g. The increase in carbohydrates will increase leptin levels and slightly simmer down ghrelin production. Hunger will still be taunting you regardless of the increase in carbs, but you will be rewarded for your dogged discipline when overcoming these ghrelin-induced cravings. As the weeks progress, you will slowly ramp up carbohydrates little by little—around 25g per week until you reach your optimal level.
5 Protein-Packed Pasta Recipes
3) While the steak cooks, heat the cheese sauce in the microwave until just hot. Transfer the steak and veggies to a medium bowl. Add the cooked penne and cheese. Toss. Top with fresh cilantro and jalapeños or Fresno Chilies. Enjoy immediately.
11 Signs Your Trainer is Full of Crap
These things all chap our hides as editors/gym-goers, so we decided to check with some of our experts to see what other suspect trainer behavior is worth taking stock of. Because for the people out there that require a little bit of guidance, great care should be taken that they are kept safe and that they are getting what they’re paying for.
Big Ramy Trains Arms
When Mamdouh “Big Ramy” Elssbiay was victorious in his professional debut, the New York Pro, on May 25, he rocked the bodybuilding world like no non-American since Yates. This Egyptian monument to mass construction is as real as the Great Pyramid of Giza. Though separated by 8,000 miles and a steep language barrier, we set out to uncover the workouts behind Big Ramy’s leg-sized arms.
Get Bigger, Stronger Legs With The Barbell Squat - MuscleMag
That said, an even better solution is to use both in your leg routine, along with an array of ancillary exercises that bolster your gains from all angles, from the quadriceps to the hamstrings through the glutes. The following workout — which can be done once a week (or once every 4–5 days on a more aggressive bodybuilding split) — puts the squat and leg press into action as the one-two punch at the top of your workout.
H2O for the Bodybuilder
As an athlete or a healthy person—you know soda is not the best choice for a beverage, but drinking plain water sometimes seems more like a chore rather than the right thing to do for your body. More and more people today are “hooked” on diet sodas and carbonated beverages than ever before. Bodybuilders on a contest diet like to drink it, as the carbonation keeps them full and they like the taste better than plain water. It also feels like a treat to have a diet soda in a world of plain, unseasoned contest foods. But not only can diet sodas hinder weight loss and upset your digestive process, they can also prevent your body from ridding itself of excess water. The hardest part of getting on the “drink water” bandwagon is getting of the soda roller coaster. Rather than going cold turkey and moving straight to plain water, I have a plan that I use with many athletes and clients that either have difculty getting enough fluids in or for those trying to kick the habit of carbonated drinks and sodas. If you are used to drinking diet soda and carbonated beverages, the easiest way I’ve found to kick the habit is to wean down.
Our Favorite Twitter Reactions to HBO Go's Shutdown
Game of Thrones ' fourth season premiered last night, but for many who use HBO's streaming app HBO Go (and those who ape their parents' account), they were met with a spinning wheel. This shocked many fans, who thought that after the app stalled during the True Detective finale, HBO would be prepared to pump up its bandwidth.
Best Power Moves - Part 2
The following exercises—one for each major muscle group, as well as one that hits a multitude of bodyparts—are the best in the business for maximizing muscular power, which in turn will boost strength and size. Now who said power training was counterintuitive?
Daily Session: Pull-Up Bar Workout
The gym is crowded, sardine can packed - and the only thing available is the pull-up bar and the small amount of floor space directly under it. You could just decide to skip your workout , but you know it’s a slippery slope. Your missed workout today will totally derail your whole plan. Enter Bianca Sultana, NCSF-CPT and founder of BODYbyBianca Training System. She provided us with a workout to get the most out of that small space.
Steve's Log- April 8th, 2014
Ever since Iron Sport have been at it’s current location of Chester Pike at South Ave in Glenolden (otherwise known as the intersection of unemployment and desperation) a strange event has been occurring almost on a weekly basis. Since the train trestle is right at our intersection and some trucks can’t fit under it or turn there they automatically assume that we own the bridge and come into the gym looking for help. Sometimes they are nice asking us what other trucks do when they come to the bridge or sometimes they pull this act like the moron did yesterday.
Enter the Generation Iron Scavenger Hunt!
Enter the Generation Iron Scavenger Hunt for a chance to win a poster autographed by all of the athletes in the movie!
Fitness & Hormones
For hard-core-training females, who maintain an extremely low level of body fat (single digits), this book should be required reading . In fact, even if you don’t consider yourself extreme, you should pick this up to learn extensive and valuable information on how hormones, supplements and related topics affect your health. I learned so much while reading this that I’m not sure where to start.
Eating Bacon Fries Your Sperm Count
Men who eat processed meat like sausage and lunch meat—even as little as one slice of bacon daily—have lower sperm counts than those who eat them sparingly, says a study on the diets of men in couples who were having trouble conceiving . On the bright side, the research also suggests that eating a piece of white fish (like cod or halibut) every other day could improve sperm quality.