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Fitness photo scams

Fighter Diet founder Pauline Nordin explains how photos of fitness models dupe your mind.

Edison vs Manasquan | Who is Tougher? - Underground Strength Gym

In the battle of the Underground Strength Gyms, Edison and Manasquan prepare for the Push Ups for Charity Challenge on May 17th. Which gym is tougher? Let th...

M&F HERS Episode 11

M&F HERS Episode 11

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Branch Warren - 9 days out Back Training

This close to competition, Branch Warren has one thing on his mind - to qualify for the Olympia. He was all business with the recording of his workout and wa...

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If you're unsure of your max or haven't yet had the chance to test it, I suggest using a 1RM calculator initially. Just enter your best lift, and it does the work for you. The heavier the weight and the lower the number of reps, the more accurate the calculator is. For example, 200 pounds for 5 reps is more accurate than 150 pounds for 9 reps. Nothing is as accurate as actually getting under the bar and testing your 1RM—preferably with some supervision from somebody who's done it many times—but, these calculators can give you a sufficient idea of what your max should be. You'll need that number in order for the percentage-based training of strength programs to be effective.


In "Huge on a Hundred," we decided to raise the stakes and give Ox a little more wiggle room. His goals: Add a little more variety to the overall lineup, add a fifth meal per day, and boost the protein of at least one of the egg meals. He also wanted to have a vegetable alongside each of his three daily meat dishes. Unlike Frank McGrath, who conquered the Big on a Budget challenge without including a single veggie, Ox believes no diet is complete without something green. "I think it's important to have some vegetables in your diet to get those micronutrients to keep your digestive system working as well as possible," Ox says. "Really, if someone said, 'I have $10, and I could put it toward some more protein or some vegetables,' I would put it toward the vegetables. But that's just me."

Strong360: 5 Ways to Make Yourself a Better Lifter - Juggernaut Training Systems

This is something I try to rationalize with younger lifters, and express this to them the best that I know how, but if it doesn’t click with them, then their hopes to be the best will quickly dissipate with the reality that they don’t have what it takes. I look at myself, and I look at the years it has taken me to achieve my goals. I look back on all the time spent in the gym, the hours add up to days, the days add up to months, and months add up to years… I think about all the sacrifices I made to see my dreams come to pass. When I think about it, all I can tell you is I wish I had done more to come closer to realizing the best that I could be. I keep all this in mind when I talk to younger lifters, and I hear them say how much “they want it” then I see their habits laid out on Facebook, or Instagram and it becomes clear that they don’t want it at all. Right, wrong, or otherwise you are gonna have to make your lifting a priority. Sometimes it will be the most important thing in your life, other times there will be areas in your life that need more focus, but you can’t let your lifting slack off because every time you take a day off, there is another guy out there that is hungry, focused, and pissed off to kick your ass.

Natalie & Fighter Diet Delts 2 Die 4

As Pauline says in this book’s intro, delts are like the icing on the cake. If you’re looking to add the finishing touches to your upper body workout, then it’s time you concentrated on those shoulders. Enhance the look of your arms and even your waist (broader shoulders = smaller looking waist) by building your deltoids. Delts to Die For shows you how to do this effectively.

Sagittarius Horoscope for Monday, May 12, 2014

Tuesday, May 13, 2014 - There is a lot more going on in your world now than meets the eye. You may be playing for big stakes and your next moves are crucial to your success. Fortunately, you don't have to share your inner process with everyone you meet. However, if you are captivated by someone -- or by a new idea -- don't push to get closer. Give it time; your perspective might change along with your feelings over the next few days. Wait and see what happens before you act in ways you can't undo. Fools rush in where angels fear to tread.


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Incline Barbell Front Raise

The devil is in the details, and this holds as true for the deltoids as for any other muscle group. Overhead pressing should make up the foundation of your shoulder work , but achieving a well-rounded set of delts requires addressing all three heads (anterior, middle, posterior). When you’re sporting a tank top, the detail and striations in the anterior deltoids (or lack thereof ) are just as visible as the width and thickness of the middle regions. So give the front side of your shoulders some love once or twice a week by completely isolating them. This incline barbell front raise is a great way to start doing just that.

The Arnold Press and Shoulder Workout

Of Arnold’s many accomplishments, this one doesn’t rank particularly high. Still, not only did it allow him to name an exercise after himself—the Arnold Press—it’s a uniquely effective move. While Arnold was experimenting with ways to spark new shoulder growth , he rein­vented the overhead press, twisting the palms from facing backward to facing forward. He found that this better targets your front delts than conventional overhead presses. Like its namesake, this exercise travels a unique path. Add it to your shoulder routine.

Optimum Gold Standard 100% Whey at

Whey protein is popular with active adults because it digests rapidly and is a rich source of amino acids for muscle recovery. Whey protein isolates are the purest form of whey and the primary ingredient in Gold Standard 100% Whey. Each serving provides 24 grams of rapidly digesting whey protein with low levels of fat, cholesterol, lactose and other stuff you can do without. There's no doubt this is the standard all other proteins are measured against.

31 Awesome Leg Exercises

If you're a fan of "circuit style" training, this lower body blasting, leg workout  video offers a great resource to pick a few exercises to do in a row, combined with an "active rest" movement, to make one round. According to fitness trainer, Andy McDermott - creator of this 31 exercise leg workout - variety is key. Not just physically, but mentally as well. Having an ample mix of leg exercise options to choose from ensures that you'll never have to do the exact same leg workout twice. And by switching up your routine, those plateaus that prevent you from adding more muscle will be obliterated.

Bodybuilding Nutrition: Healthy Snack Options

While getting a healthy array of body-friendly food at crucial mealtimes - breakfast, lunch and dinner - should be the cornerstone of your overall nutritional approach, it is the in-between times that can often make or break your physique. If you're chained to a desk all day, for example, you may find it difficult to keep on track with your food intake. As a result, your energy and metabolism come to a screeching halt, leaving you staring blankly at a computer screen and slowly widening at the hips. Getting the right snacks at the right times could make all the difference in how much progress you're able to make. Follow these guidelines for healthier snacking during the day.

10 Training Tips for Gaining Lean Muscle

Hitting the gym twice a week is fine if you want to maintain the muscle you already have, but if you are shooting to add some size you should consider increasing your training frequency to 4-5 times per week. Even though these sessions may need to be a bit shorter to allow for recovery , the increased exposure to a training stimulus can be helpful in packing on mass .

5 Unconventional Forearm Exercises

Some people are blessed with great forearms – the kind that grow and pop with no direct work, whatsoever. Then there are the rest of us who have to, you know, train hard and stuff. And for the legions of dutiful forearm trainers out there that may want to move beyond the typical 3-4 sets of wrist curls at the end of arm day, there is hope. The versatility of your forearm musculature allows you train them through several angles and with multiplanar movement that will dig into undertrained fibers and provide you the boulder swole you’re looking for.

10-Minute Treadmill Blast

When high-intensity interval training (HIIT) came along and gained popularity as the best way to burn fat while holding on to muscle, people started becoming disillusioned with their treadmills. Those long speed walks on an incline – which nobody really enjoyed to begin with – suddenly became less appealing. But that doesn’t mean that the treadmill itself as obsolete. On its own, the treadmill is a very effective fat-fighting tool. By applying high-intensity principles to your next treadmill workout, you can increase the amount of fat you’re burning per session – in far less time.

Upgrade Your Spring Dress Shoes

When it comes to getting dressed up for a business meeting or special event, your shoes should be the quiet strength of your outfit. You will always get more mileage out of the classics – derbies, wingtips and loafers in black, brown and navy. That’s a traditional outlook, sure, but classic doesn’t have to mean boring. The best men’s shoes combine old world craftsmanship with modern detailing from luxury shoemakers like Tod’s, Lanvin, Saint Laurent and Salvatore Ferragamo.

Lift Heavy for More Muscle

Get stuck in such a rut and your results are bound to level off, to plateau. At this point, it’s about time to switch things up. If you’re like me, you’re not a fan of high reps – sets of 15, 20+ – so the only other option for changing things up from a rep-count standpoint is to decrease reps, which naturally means you’ll have to go a little heavier than you’re used to with 8-12 reps.   When my routine starts to get a little stale, one thing I love doing is working in heavy sets. Not necessarily sets of one, two or three reps (I’m not a powerlifter), but rather sets of five and six reps. Going heavy like this, I feel, gives the body a different training stimulus to promote plateau-busting. Plus, I just like the way my muscles feel when they’ve handled some heavier weights – they feel stronger, of course, but also a bit harder, and I feel leaner, too. I like that.

FD The Men's Guide (Athlete)

My wife has purchased many of your Fighter Diet ebooks and she loves them!!! She recently did her first physique competition and she helped me by using your Men's Guide to FD eBook. Thanks for help!!   Think Fighter Diet is all about girl power? Well you thought wrong. It’s true Pauline knows a thing or two about women's health and fitness, but her FD concept can be applied to any "body" male or female. To bring a little focus back on the Y chromosome, she's created the Men's Guide to Fighter Diet. An excellent ebook, the Men’s Guide is a Fighter Diet Concept book, workout plan and meal plan all wrapped into one. One section could also be considered the nutshell version of Cardio for Leanness. In fact, for that reason, you could think of the Men’s Guide as the male version (though

The God of War Workout

Think you’re ready to build your own mythical mounds of muscle? You’ll have to attack the same weight training and cardio that White put himself through, meaning two-plus hours of training nearly every day for a month. But if you can follow it to the letter and keep your diet clean, you might just develop a physique worthy of the gods. And that’s something— whether you’ve followed the story of Kratos or not—that's worth aspiring to.

The Summer Body Project: The Workout Routine

A well-rounded high-intensity resistance plan that will build muscle while getting you ripped to the bone.

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.

An Easy Chicken Recipe That Won't Bore You To Death

When you’re on a high-protein diet, you need healthy chicken breast recipes. Here's one you can handle—and it tastes good too.

Best Breakfasts for Weight Loss

Breakfast is the most important meal of the day—as if you haven't heard that before. But what you may not know is that eating breakfast is essential for successful weight loss. "It's like putting logs on a wood-burning stove. You need that initial input of fuel to get your metabolism going for the day," says Milton Stokes, R.D., author of Flat Belly Diet! For Men . Shoot for 400 to 600 calories within an hour of waking up, with an emphasis on nutrients that will leave you satisfied for hours: protein healthy fats, and fiber. Try these popular options, designed specifically to boost calorie burn.

Pancakes Made Better

Traditional pancakes are white-flour belly bombs, loaded with gluten that can irritate your digestive system. Fortunately, you can make great-tasting, gluten-free flapjacks in even less time and with fewer ingredients than traditional recipes. Using bananas and almond butter as a binding agent yields sweet and flavorful pancakes without any processed carbs to spike your insulin and promote fat storage. Combined with four whole eggs, our recipe offers more protein than you’d get in conventional griddle cakes, too.

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

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

Is CrossFit using copyright to censor its critics?

“This incident did nothing but strengthen my position within the YouTube fitness community. Not only did I receive a huge wave of publicity because so many people were asking, ‘What the f*ck happened to Elgintensity’s channel,’ but my credibility shot through the roof,” Mones boasted in the video. ‟CrossFit was so scared of me...that it had my YouTube channel shut down. It’s like when a rapper gets shot and suddenly his record sales skyrocket. I’m the 50 Cent of trolling.”

#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!

Leg Workout for King Pins

Place your back against a wall with your feet about 1 foot from it, spaced hip-width apart. Squat until your knees reach a 90-degree angle and hold the position for 15-30 seconds. Slide up a couple of inches to form a 105-degree angle at your knees and hold for 15-30 seconds. Slide up again to a 120-degree angle and hold for 15-30 seconds. Push your back against the wall during each hold. Stand and rest. This is one set.

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

Competition Pak

“I am so glad that I decided to finally try Fighter Diet after knowing about it for over a year, but never attempting. I recently did my first bodybuilding competition as a lightweight and placed 1st in my class. The dieting was horrible, though I stuck with it, all 3.5 months were hell! Excuse my language. The mood swings associated with “old school” bodybuilding diets that have almost zero carbohydrates and the lack of energy to do anything almost, is what almost deterred from wanting to compete again. After my competition I was afraid of gaining weight like most competitors do and I didn’t want to live my life eating small portions and always feeling hungry. So, I bought my first FD Ebook which happened to be FD Extreme and currently on the 1500cal plan. So far I have managed to

The Gift Trains Chest

Need some motivation? Check out Phil Heath training chest 2 weeks before the 2013 Olympia.

Dominate Your Morning Workouts

Step away from the treadmill, says Charlie Cates, a Chicago-based performance enhancement specialist. “You need something that’s going to excite your nervous system and major muscle groups.” Try burpees instead. From a standing position, squat down and touch your hands to the floor. Then shoot your legs out behind you so you end up in a pushup position. Reverse the motion quickly as you come back up. Continue for 15 seconds, rest 30 seconds, and repeat for five minutes.

Acid Trip

cine. Researchers from McMaster University in Hamilton, Ontario, reported recently that men who consumed whey protein after exercise, either by consuming the entire drink rapidly or consuming it spaced every 20 minutes over a 200-minute feeding period, had dramatically different results despite consuming the same amount. Muscle biopsies taken from the subjects found that muscle protein synthesis was elevated to a greater extent after rapidly consuming a large single dose of whey protein than after consuming it in smaller portions over a longer period. There were greater changes in anabolic signaling pathways for muscle hypertrophy (growth) after rapid rather than slow consumption.

Underground Strength Nation Shirt

Printed on American Apparel's triple blend, unisex, "Track Tee", 50% cotton, 25% nylon, and 25% rayon.

The Best Total Body Cardio 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.

4-Week Fat Loss Lies - Born Fitness

The main photo is the cover of a book I wrote. It’s one of my favorite books I’ve written and it’s packed with great, accurate information with one exception: the 4-week promise stamped on the front of the book. It’s something I argued against. I understand and respect my publishers decision (books must be sold!) but I didn’t like the misleading mindset that plagues most fat loss plans. In fact, in the actual text you won’t see such bold claims and there’s a good reason.


A huge congrats to my wife lindsaymies !!! You are an inspiration to our son, to me, and to everyone else in your life. For being the best mom, and husband, we could ever dream of, thank you! Happy mothers day!

Dave Tate, A Mother's Perspective

The more Dave grew, the more Marge saw a resemblance to her own father. It was more than the blue eyes and the build that reminded Marge of the man that raised her; it was also Dave’s ability to communicate. “So many things about Dave remind me of my father — a big man with a gentle heart,” Marge said. Dave also inherited a sense of business operations and personal relationship development from his parents and grandparents. The appliance store his family owned instilled values in Dave that he carries to this day.

Rip it Good

There are many different types of “fat burner” supplements on the market, but perhaps the most popular and effective category is thermogenics. Thermogenics work by boosting the body’s metabolism. That is, you burn more calories during a given activity, even if you’re just sitting on your butt watching Pumping Iron again. Most products achieve this effect by increasing norepinephrine (a neurotransmitter that the nervous system releases; it is basically a form of adrenaline). Synephrine is one supplement that raises norepinephrine. Try doses of five to 20 milligrams (mg), from a standardized Citrus aurantium extract, once or twice daily for amaximum of 40 mg per day.

Seven Juicy Dieting Morsels

Our bodies are really quite amazing. They know how to survive and often react in ways that counter our body composition goals when they think their survival is in jeopardy. Contest diets tend to elicit this survival response. Therefore, slashing calories is usually not a good idea and often backfires when your body goes into panic mode and holds fat. Carb rotation is one way people can trick their bodies into tapping fat, but my personal preference is a slow and steady approach. I start dieting 15 weeks out from a contest and make small incremental changes along the way in an attempt to keep my body from going into shock or starvation mode. When calories approach 2,000 a day towards the final weeks of prep, I might add a high carb meal once per week if I feel my metabolism is shutting down. For me, slow and steady wins the race.

2014 Dallas IFBB Pro Europa Championships

Guy Cisternino and Branch Warren win the 212 and Open divisions at the 2014 IFBB Dallas Europa.

12 Foods to Remove from the Fridge Forever

Not only is fresh poultry lower in calories, salt, and saturated fat than lunch meat, it’s also less expensive: “Buy an all-natural rotisserie chicken, or chicken breasts, and roast or poach them all at once, then keep them on hand for the week,” Geagan suggests. You’ll get leaner, and going natural will help you reach long-term health goals, too. Your cardiovascular system will stay resilient (read: less prone to heart disease), and by avoiding nitrates, you’ll reduce your risk of colon cancer.


After Shock: Brian Casad's Body-Transforming Program

H.U.G.E. Superiority Complex

Well, supersetting is not the be-all and end-all of training techniques, but it’s certainly in the conversation when you’re talking about the most effective ways to increase your intensity. Supersets are simply two sets of different exercises performed one after the other without resting between the two. Officially, under the Weider Training Principles vernacular, “supersets” refers to sets done alternately for opposing muscle groups, such as triceps and biceps, and “compound sets” refers to doing two movements for the same muscle group; these days, however, “supersets” is the more commonly used term for any back-to-back exercise combo.

Fighter Diet Thighs & Glutes

5. When your body wants to store body fat it will do all it can to keep on storing more body fat as long as you let it! That means those cheats and extra calories you eat now and then are likely to turn right into those hungry fat cells. This is why you must follow a strict diet! A strict diet doesn't mean 'have to be hungry', quite the opposite. Fighter Diet takes care of that so you can lean out while eating to satisfaction.

12 Moves To Power Up Your Workout

There’s no better population to test cutting edge supplements and training methods on than elite military soldiers since they’re required to have functional strength year-round. Today’s military personnel are bigger, stronger, and faster thanks to a revamped workout philosophy that stresses progression and overload instead of randomized “bootcamp” sessions. “Instead of overtraining with 8 or 10-mile runs multiple times per week, Physical Training is more about being able to accelerate, change direction, get up, get down, climb under, jump over, etc.,” says Captain Tony Soika, a tactical strength and conditioning coach and company commander for the U.S. Army. Build full-body strength and explosiveness with this military-inspired four-week training plan.

The Best Full Gym Chest 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.

Work Your Lats Like Never Before With the Inverted Row

If you’ve never done them, start with your feet on the floor and your body at a 45-degree angle, then progress to performing inverted rows with your feet elevated on a bench or stability ball— with your body parallel to the floor. Keep track of where your feet are. Try to move them forward a few inches each week using the same set and rep scheme until you’re finally performing the exercise with your feet off the ground.

MusclePharm BCAA 3:1:2 at

With MusclePharm's BCAA 3:1:2, you get a patent-pending branched chain amino acid complex that not only delivers when it counts but gives you precisely what your body needs.*

2014 Worlds strongest tshirt worn by Terry Hollands

authentic tshirt from 2014 worlds strongest man worn by Terry Hollands. This item can be signed if requested. These tshirts are only available for competitors at wsm.

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.

51 Weider Principle #20: Cheating
52 “Generation Iron” DVD Giveaway - MuscleMag
53 Jay Cutler at the 2014 Pittsburgh Pro
54 Something Wicked This Way Comes
55 Fighter Diet Contest Prep
56 ErgoGenix ErgoBlast at
57 How to: Rest-pause drop sets
58 Add Leucine to Boost Protein Synthesis
59 Max Chest Blast
60 He lost 200 pounds in 9 months: 'I quit quitting'
61 20 Foods That Keep You Young
62 Make A Bowl Of Dan Dan Noodles
63 7 Must-Have Talks for a Healthy Sex Life
64 20 Foods That Keep You Young
65 The Complete Arnold: Triceps
66 Spartan UP & Underground Strength Coach Certification - Zach Even-Esh