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5 Ways To Increase Your Squat - Chad Smith

Chad Smith from Juggernaut Training Systems explains the common mistakes when doing Squats, and demonstrates different ways to improve technique and increase...

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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...

Brandon Lilly On Warrior Mentality & Attacking the Bar

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

Improve your Bench Press - Chad Smith & Brandon Lilly

Tips to increase your Bench Press, with Chad Smith and Brandon Lilly from Juggernaut Training Systems, and why you've been doing it wrong this whole time. Ch...

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Sagittarius Horoscope for Thursday, May 1, 2014

Thursday, May 1, 2014 - You can learn something valuable from a friend or partner today. But you may have a difficult time listening to what people want now, because their needs can thwart your desire to create your own future. Don't let your frustration stand in the way of your success. Slowing down to accommodate others also has a positive impact on your work. Instead of rushing ahead, it makes more sense to fine-tune your current plan before moving on.

Hard Rock | Hard Rock Rising 2014

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Instant Muscle: Two Curls in One

Hold a dumbbell in each hand and, keeping your elbows at your sides, curl the weights up as normal. At the top, rotate your palms 180 degrees to face downward, then slowly lower the weights back to the starting position. Because you’re limited by how much weight you can reverse curl (which will always be less than what you can lift with your palms facing up), you’ll need to use a fairly light weight, but the overall muscle activation you’ll get will make up for it. The Zottman curl creates incredible tension in your biceps, brachialis (the muscle between your biceps and triceps), and brachioradialis (your main forearm muscle), leading to faster muscle growth.

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.

Late Night Carbs and Body Fat

Answer: No doubt the origin of this belief stems from the notion that carbohydrates simply turn into fat, especially carbohydrates that are not being used. However, the fact is the conversion of carbohydrates to fat, a process called de novo lipogenesis, does not occur to any significant degree in people (it does in rodents which is perhaps another origin of this myth). It would first take the glycogen stores in your body to be filled and then consuming 700-900 grams of carbs on top of this over the course of multiple days for de novo lipogenesis to occur at any significant degree as multiple studies have shown.

3 Protein Bars You Can Make At Home

You would never chase a workout with a Snickers, but if you scan the ingredients of the chocolate–peanut butter protein bar stuck to the inside of your gym bag, you’ll be shocked to discover what it really is: a glorified candy bar, complete with all the sugar, preservatives, artificial colors and flavors, and other half-baked ingredients that you go to great lengths to avoid everywhere else. Screw that! Making protein bars at home is easy (many recipes don’t even require an oven), and with the following guide from Camilla Saulsbury, author of Power Hungry: The Ultimate Energy Bar Cookbook , it’s a foolproof way to take your body and health back into your own hands.

Sculpt Your Abs Into a Six-Pack in Six Weeks

You’ll see two separate ab workouts below: One you’ll do twice a week for the first three weeks, and another will take you through the three weeks after that. The major difference between Weeks 1–3 and 4–6 are lower rep ranges in the latter, a product of increasing resistance. “While this program provides the much-needed variation in reps in order to keep progress coming,” Ryno explains, “the focus is really on Weeks 4–6, when the reps are executed in the lower range with added weight to really build serious strength and size. You’ll do the most difficult moves first in the routine, as a muscle is always weaker on subsequent exercises.”

Boost the Testosterone Within

It’s not surprising that a killer workout can flood your veins with muscle-building T. It’s the physiological reward for getting under the bar and pushing yourself to your limits. How much of a hormonal response you get depends on the amount of muscle you use, as well as the training intensity and volume. In other words, you need to move big heavy weights to get the maximum test boost.

Trainer Q&A: Why Does My Shoulder Crack and Pop?

A snapping, popping, or other annoyance that starts to radiate, say from the shoulder to the neck or through the arm, may be a pulled/torn muscle. A snap or crack in the shoulder can also mean the bones could be rubbing on themselves, which could be a developing arthritic condition or a loose joint creating a “grating” sound.

The Power Principles: The Program

The following is a sample week of power training combined with strength and hypertrophy training, broken down into a 3—day split—a push day, a pull day and a lower body day. Each workout can be performed either once or twice a week (we'd recommend once a week, so as to avoid overtraining). As you'll notice, power training is performed before all strength and hypertrophy training in each workout, when energy levels at their highest. Perform this style of training for no more than 3-5 weeks at a time, then go back to your regular bodybuilding-style training. For continual gains in muscle power, perform this type of routine 3-5 times a year.

FD Fighter Diet Pyramid (Athlete)

The FD food pyramid is a comprehensive guide to help you learn what foods to eat and when to eat them to get lean and mean. The Fighter Diet food pyramid consists of seven levels and includes an approved food list for each level as well as detailed instruction on how to break down your caloric intake for regular "A" days and refeed "B" days.

Top Protein Powders on the Market

Protein powders are the biggest-selling supplement on the market today. After all, it takes a great deal of protein to build muscle, and powder makes for a convenient way to get in the extra protein you need, especially when you need it most—around workouts. A recent study confirmed that the use of protein powders, particularly those containing whey, along with a weight-training program, enhances muscle growth and strength gains. Here are three ingredients to look for in protein powder.

Get Crushed: Bench Press Death

Then there are some days you just walk into the gym feeling extra pumped and super focused. Sure you could bang out your regularly scheduled training program. Hell, the way you’re feeling you could probably hit a couple of PR’s. But, today, you’re same-old training program just won’t do. You want to tackle something tough. You want a challenge. You want to train so hard that you crawl out of the gym. You want to GET CRUSHED.

The Protein Guide: How Much Protein Do You Need? - Born Fitness

Protein is known for being the critical macronutrient for muscle formation. It does more than that, acting in unison with a large amount of enzymes and transporters in your body in vital functions that support life and proper metabolism. In a sense, protein are bricks in the construction of your body. Continuing our analogy, carbohydrates tend to be workers, cementing these bricks together, while fats are the managers, making sure this process is running smoothly. All three are of course critical, and work together in keeping your body in proper shape.

Are You Too Busy to Work Out? Me Too. - Born Fitness

Not a #GetShredded member, but a #StartStrong member; and I seriously couldn’t echo the comments of “pjthiel” more. One of the most selfless trainers out there. I cant tell you how many times I’ve told people how happy I am that I get to work with you. I know that if I have a problem, you’ll respond quickly. I know that if I have a success to share, you will be happy and excited with me. I can honestly say that when I get your emails, I know that you’re actually happy for me – and I can feel your smile all the way from California. That’s something you can’t fake. For your support, I genuinely thank you from the bottom of my fit little heart (that is currently housed inside my “built by #BornFitness abs” – well, close to, anyway. You know what I mean). Hope your next gym sess is wonderful – and that you give yourself as many Bulgarian squats as you give me

4 Steps to a Better Shave

No disrespect to the old man, but a lot has changed since Pops taught you how to shave with a handful of Barbasol and a Bic disposable. With the latest crop of precision instruments and products­—and the proper technique, courtesy of The Art of Shaving’s Thomas Cheung—you can turn the much-hyped “perfect shave” into just another part of your morning routine. Dad would be proud.

What is the Best Protein Powder? - Born Fitness

At the end of the day, worrying about the speed of digestion or any special properties of the various protein powders is an exercise in nit-pickery. Protein powders are meant to be a quick and easy solution for more protein, and all powders fit that criteria (although you saw our thoughts on meat powder). Your primary goal should be to eat as much protein as possible from whole food sources, and then meet your protein goals by using the supplements that work best for you to fill the gaps. Whether that means choosing convenience and taste (whey), cooking (casein), allergies (pea and rice, or egg protein), or cost (soy), there’s nothing magical about powders but each can serve a purpose and help.

Rookie Mistakes: The Deadlift

It’s easy to think you’re doing the right thing in the gym, but you may be dropping the ball. Certain exercises are more technically demanding than others, and learning their major cues just once may not cut it in the grand scheme of things. Getting “comfortable” with certain movements can sometimes allow a lifter to “slip” into form that’s less than perfect. Not to worry, we've got your back. The Rookie Mistakes series serves as a call to action for lifters of all experience levels to practice perfect form on the road to achieving fitness success.

Beginner's Training Tips: Do Protein Types Matter

is a lifetime natural athlete with over 15 years experience in the fitness field. He's the creator of the iPhone/Android app Nutritionist, the revolutionary app that's transforming lives around the world. He's also an Optimum Nutrition athlete where he helps in the formulation of their supplements. In addition, he's an internationally published cover model and a former United States Marine.

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 upperand lower-body exercises, or opposing movements, for repsin the 8–15 range. The sweet spot for sets is three, and rest periods are restricted to 30–60 seconds. This approach has since become known as German Body Comp.

Diet Q&A: Should I Be Eating Hemp Seed?

Eating a mostly plant-based diet is one of the healthiest commitments you can make to your body. Doing so will not only help you maintain a lean physique, but it will also keep your mind and body running at optimal levels for a longer period of time. One of the latest stars of the plant-based movement is hemp. It may sound like some weird hippie supplement, but hemp is actually an all-natural plant-based protein. But is it a worthy addition to your diet, or just a stilly fad? New York-based Maria A. Bella, R.D., C.D.N., clued us in on what you need to know about the trending seed.

FD Fighter Diet Extreme Plus (Fitness)

"Hi Pauline & Fighter Diet , Here is my 6th week results with Fighter Diet Extreme....last day I am so happy and excited with my results. Its hard getting a six pack, but thats my goal. Having 3 kids and with a FULL time job and still having the time to go workout is tough. But what i want, i go out and get it. I luv lifting and now its part of my life. You made me see workout routines and meal plans differently. Now im eating huge portions with less calories and full of protein and carbs and of course the veggies. Im doing all this for myself cause it makes me feel good and i must admit, i just love the HIGH. Who knows how far I'm willing to go, but as long as i feel good, ill just DO IT. Well now my next challenge is doing Fighter Diet Badass workouts. I cant wait to see how bad u ki

7 Exercise Swaps for Total-Body Balance

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

Speed Up Muscle Growth With Split Rep Training

By training through the positive and negative portions of a rep, you can take greater advantage of each for accelerated growth. Add the following exercises to your split-repertoire to see serious muscle growth.

Change Things Up

Sometimes you need a change to get going again.

Take Your Strength to New Heights With Tongkat Ali

With winter in full swing and the holidays just around the corner, it's easy to fall victim to lethargy and lack of motivation. Any support you can get to battle the onset of the winter blahs is worth a try, which is why we turned to Dr. Shawn Talbott, lifestyle expert and doctor of Nutritional Biochemistry, to learn more about using the supplement tongkat ali to increase strength and boost your workout through the winter freeze.

On Trial: Sprinting vs. Slow and Steady

Sprinting for only 6–9 minutes per week doubled the amount of fat subjects burned off compared to those who were doing slow-and-steady cardio for 90–180 minutes per week. The slow-and-steady group did up to 30 times more exercise per week, but only lost half the amount of bodyfat. Sprinting is the clear winner due to the better results and the reduced amount of time you need to devote to it.


Hey Guys. When we reached out to Calum to find out which workout and body part he wanted to do in the video to showcase his training style, this is the workout built for us. His approach to training is very old school. It's funny though, because he was having a hard time on set, gauging which weights to use because he's used to kilograms, not pounds. Thanks for watching the video, i'm glad you enjoyed it.

Prep to Get Lean

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

Your 7-Step Plan for Getting Back with Your Ex

Cancel the flowers. Get off her Facebook page. Delete your apology email. If you got dumped and want her back, follow this no-nonsense seven-step plan. It comes from the experts at Love Systems, so you know it’s real-world dating advice that’s been tested over and over. But for another perspective, compare these tips to our earlier get-your-ex-back guide . 10 Ways to Know It's Time to Let Her Go>>>

Iron Whey™ - MusclePharm®

Home / Arnold Supplements / Iron Whey™

The Best Barbell-Only Back Workout

You’ll begin with the hang clean, an Olympic  weightlifting exercise that works everything but requires the traps to help heave weights from the knees to the shoulders. Then you can target the lats with rows from various angles. If overemphasizing chest work has left your front and back out of balance, you couldn’t ask for a better tool than the trusty barbell to set things right.


One thing's for sure: You won't get arms like CT's by pussyfooting around. His gargantuan arms are the direct result of relentless training and enough cursing to make a sailor blush. Armed Warfare is an exercise in both mental and physical fortitude. Pain is a permanent resident in CT's land of iron. He recognizes that this workout is going to hurt, but rather than let that bother him, he makes pain submit and yells, "Fuck you, pain!"

#CaughtBeingHealthy: Show Us Your Fit-Inspired Instagram Photos

Whipped up a #nofilterneeded nutritious dinner? Share your next healthy moment on Instagram with the hashtag #CaughtBeingHealthy and you could win a bike and hike trip to Yosemite National Park!

One-Dimensional Attack

Stop the number bashing. In bodybuilding — the ultimate individualistic sport — there are times when training the left or right side of paired muscles separately is better than training them together. Generally, working one side provides for the freest range of motion, and it allows you to focus more on the targeted area.

19: Adam Bornstein Advises Couples on Health and Fitness - I Do Podcast

Adam Bornstein is a New York Times best-selling author, and an award-winning fitness and nutrition journalist and editor. Named “one of the most influential people in health”, Bornstein is the CEO and founder of Born Fitness. Previously, he was the editorial director for LIVESTRONG.COM and the fitness editor for Men’s Health magazine.

Dave Tate's Guide to Supplemental Movements with FULL Video

Personally, I never based my training off my bench press CM because I used a bench shirt and my carry over could be (and was) all over the map. I’ve had meets where I benched 610 knowing full well I couldn’t bench 450 raw. I had other meets where I benched 540 raw in training and missed 575 at the meet with a shirt. My average carryover was around 10% so I used this as a general guideline. In my later years, I did add technical work with the shirt. This wasn’t an easy thing to do (still isn’t) and is best left for another article. What I did know is without fail my floor press was always 90% of my best raw bench, my close-grip incline press 65% of my best raw bench, and my 2-board press was 92% of my best raw bench. These were also the movements I knew that when they went up, my bench went up.

Hardcore Contender - Tom Platz

His very name sounds like a comic book punch connecting with a skull: PLATZ! And his every workout was a war of attrition, not between him and the iron but between him and his muscles, and he refused to surrender. When he couldn’t get another full rep, he enlisted just enough help on forced reps. After that, he did half reps, and when he couldn’t get half reps, he did quarter reps, and then he just held the weight against the forces of gravity until his muscles, screaming for mercy, admitted defeat. He would not lose.

4 Ways to Defeat Nutritional Deficiencies

Don’t rely on your supplement cabinet to fill in the gaps. Getting the right nutrients through your diet can turn you into a muscle-building, fat-fighting beast.

MusclePharm CLA Core at

Only the highest quality, purity and potency blends of CLA are used, and the MCTs provide you with every chance to build super-lean mass while losing fat.* The Virgin Olive Oil and Avocado Oil are also loaded with benefits, helping support a healthy appetite level and promoting the fat-burning process.* Feel better. Look better. Take your body to new heights.* MP CLA is like no other CLA on the market.

Protein Power: 7 Ways to Cook with Quinoa

Stumped over how to round out a plate of grilled chicken and vegetables? This easy side complements any meal. Drizzle cooked quinoa with olive oil, combine with your favorite herbs, and serve. Boost flavor even more by cooking quinoa in low-sodium chicken or vegetable broth, or by adding a splash of your favorite fruit juice.

The Full-Body Caveman Workout

First, select a weight with which you can do 12-15 reps for each of the two exercises. Perform your first superset, then rack the weight. Take three slow, deep breaths (resting no more than 15 seconds) and grunt like a caveman—yup, go ahead and grunt—then repeat. Take three more deep breaths (don't forget the grunt) and perform a third, and in some cases, fourth, superset with the same weight. Continue by supersetting the next exercise combination, duplicating the work-rest process. Repeat the entire sequence as indicated. You'll have three days of rest throughout the week. Try this routine for six weeks, then go dig up a club for slaying those pesky pterodactyls.

Zach Even-Esh: Strongcast

We are unable to find iTunes on your computer. To download and subscribe to Zach Even-Esh: Strongcast by Zach Even-Esh, get iTunes now.

Fit Together - Born Fitness

“Both of us have always led an active life since childhood but when we reached our 40’s we found we lacked direction and were not really achieving our health and fitness goals. That was until we came across Adam Bornstein! Online training was something extremely foreign to us but once we became engaged in Adam’s core beliefs, ideals and vision we were hooked. We were both given customized training plans and also introduced to Intermittent Fasting as part of our new eating regime. Going on this lifestyle journey together was a lot easier than doing it alone. Not only having Adam motivate us but having each other pushing towards our goals drove us harder. Adam’s incredible knowledge, experience and insight into what we wanted as a lifestyle has meant more than he will ever know. Working online with Adam as a couple has brought us excitement when getting updates to our programs, encouragement when one of us was floundering, a feeling of health when eating together and an overall wellbeing that only Adam’s passion and understanding could have delivered.  Vanessa now at 43 is in the best shape of her life and myself at 45 could only dream of having a body fat percentage of 8.

FD Got Guns (Athlete)

Got Guns is such a great ebook.  Its deceptive; it’s a short book and at first glance you think “really?”  But if you do the program following the RULES, it’s just not that easy.  But it works.  And doing the right thing the right way….give you the right results.  I’m not the buffest gal on the planet, but when I wave goodbye – only my hand waves now. :-0  Combined with eating following the FD Concept I can see muscle growth, and I’ve started to lean out so I can actually see the muscles I’ve been building.  I think any woman who wants stronger and shapelier arms should definitely buy this book.  Thanks Pauline!”  Rachel

2014 IFBB Pittsburgh Pro

2014 IFBB Pittsburgh Pro

FD Fighter Diet Extreme Plus (Fitness)

"Hi Pauline & Fighter Diet , Here is my 6th week results with Fighter Diet Extreme....last day I am so happy and excited with my results. Its hard getting a six pack, but thats my goal. Having 3 kids and with a FULL time job and still having the time to go workout is tough. But what i want, i go out and get it. I luv lifting and now its part of my life. You made me see workout routines and meal plans differently. Now im eating huge portions with less calories and full of protein and carbs and of course the veggies. Im doing all this for myself cause it makes me feel good and i must admit, i just love the HIGH. Who knows how far I'm willing to go, but as long as i feel good, ill just DO IT. Well now my next challenge is doing Fighter Diet Badass workouts. I cant wait to see how bad u ki

All-Access, Backstage Pass to the 2014 Arnold Brazil

Photographer Per Bernal takes you behind-the-scenes with Arnold Schwarzenegger at the 2014 Arnold Brazil.

A Fighter Diet Couple & Men's Guide

Fighter Diet is proud to offer superlative excellence in customer service and support to our global customer base. Our product lines are perpetually expanding and we welcome your inquiries for improvement. We value your loyalty and thank you for your continued support.

Bodybuilding vs. Weightlifting: Go Heavy!

Weightlifting creates a different kind of physique than does bodybuilding. While weightlifters frequently do a lot of bodybuilding-type workouts, they generally concentrate on training with the heaviest weights possible for very low reps—triples (three reps), doubles (two reps) and singles (one all-out rep). This approach is designed to create maximum strength, but it doesn’t produce the same kind of shapely, defined and well-proportioned muscle that you get doing a true bodybuilding routine. That kind of development results from using moderate to heavy weight and higher repetitions (somewhere between eight and 15 reps, typically), as well as a program that focuses on all the major muscle groups and specific areas within these groups.

51 The Rise of Jay Cutler: 2004 Mr. Olympia - Coleman vs. Cutler
52 The Arm Alphabet
53 Curls Curls Curls!
54 The UFC All-Strength Team - MuscleMag
55 Fighter Diet: calories in vs out
57 5 Ways to Burn More Body Fat
58 Raise Your Steaks
59 The Complete Arnold: Delts
60 Brain Games Do Improve Brain Power
62 Start Shredding Killer Abs
63 The Ultimate Mud-Run Training Plan
64 Retro Athlete: Chris Cook
65 10 Late-Night Cravings and How to Curb Them
66 Skincare 101: Do’s and Don’ts for Better Skin
67 15-Minute Low-Calorie Recipes