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Jean-Claude Van Damme Recreates 'Kickboxer' Dance

Whether in the ring or on the dance floor, the Muscles from Brussels has smooth moves.

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J.J. Watt Leaves Impression on Schwarzenegger

The Pro-Bowler did his best Schwarzenegger impression and got a response.

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Sagittarius Horoscope for Tuesday, May 12, 2015

Tuesday, May 12, 2015 - You know you can't float off into the clouds today; your feet must remain on the ground so you can perform at your very best. However, you may have a tough time meeting your responsibilities now. Thankfully, you know exactly what needs to be done, but you're also aware that everything could grow more complex once you start your project. Remember, you can make more progress if you don't try to control every aspect of your work. Have faith; your goal is within reach, even if it takes a bit longer than you initially planned.


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Techniques for Building Bigger Forearms and Calves

Load a barbell, or barbells, with your 12RM for wrist curls and extensions, being careful to select a weight for each that brings about muscle failure at 12 reps. After completing a set of 12 wrist curls, immediately flip your grip and start a set of wrist extensions. Repeat this sequence three more times, resting 60-90 seconds between each superset. On the fourth and final superset, once you can no longer complete a full rep of the wrist curl with good form, begin pumping through as many short, or partial reps as you can before switching to wrist extensions and repeating the process.

Muscle Fuel

But that doesn't mean visiting the nearest fast-food drive-through. No, because you have to eat srnart. You need protein, healthy fats, the right kinds of carbs, vitamins, minerals, amino acids, antioxidants - and you need them in the proper amounts and in the right ratios. Fortunately, there are a select few whole, natural foods that, collectively, provide all of the above to help you gain the right kind of weight: lean muscle. The following 15 foods fall in this category. They’re the best of the best. Incorporate them into your diet, add a healthy dose of intense training and watch the muscle add up.

Super Pump Shoulder and Arm Workout

The concept of spending hours upon hours in the gym is long, long gone. High intensity in shorter time is where it's at these days, and rightfully so, it works. To save you some time, ISSA-certified Monica Eiler lays out a quick and hardcore workout for your shoulders and arms in under 20 minutes.

Five Essential Exercises for Bigger Arms

You’ve done about a thousand curls in the past week and the same number of triceps extensions, yet your arms are still not growing. The fact is, there needs to be variety in your workouts, but the age-old question is how? Try out these five moves and watch your arms inflate like balloons.

The Top 20 Answers to the #1 Training Question: How Can I get Huge?

The Top 20 Answers to the #1 Training Question: How Can I get Huge?

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Your favorite bodybuilders from the 90s and early 2000s are dying young. Shocking (?) list: …

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Life is unpredictable. How to keep your gains when you can't make it to the gym: …

3-Day Ab Workout for 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. I recommend doing all core exercises, except the ones in the integrated stabilization category, first in your workouts, before you train other muscle groups.

12 Concepts Bodybuilders Should Use Every Day

HEALTH: In reference to his cigarette smoking and junk-food tendencies, Mike Mentzer once declared that he wasn’t a “health nut,” he was a bodybuilder. He died at age 49. If you focus on bodybuilding through the prism of pro contests and the endless pursuit of more size and cuts, then it’s easy to lose sight of the health-boosting components of our sport. Don’t make that mistake. A regular exercise program coupled with a muscle-growing fat-deflecting diet, nutrient supplementation and adequate rest is a health-building lifestyle. Health and bodybuilding should go hand in hand.

Skinny-Guy Rules to Gaining Muscle

2. Clean and Press Set a barbell on the floor, crouch down, and grab it with hands shoulder-width apart. Your lower back should be in its natural arch [1]. Explosively stand up and shrug the bar, coming up onto the balls of your feet. As the bar rises to chest level, flip your wrists over so that your palms face the ceiling and your upper arms are in the bottom position of a shoulder press [2]. From here, press the bar straight overhead [3]. Reverse the motion to return the weight to the floor. That's one rep. If you feel your back is rounding when you pull the weight off the floor, perform the exercise by starting with the bar at just above knee height, and "muscle" the weight up from there.

Conquer the City! How to Prepare for the City Challenge Obstacle Race

Are you ready to really see what you've got? The City Challenge Obstacle Race (CCOR) features the most obstacles per mile of any race and features real police cars Challengers can jump over, rope climbs, sand bag carries, cargo nets to climb and more!   Any training intended to prepare a competitor for the CCOR should combine elements of cardio and strength training. Here are five ways you can get ready for the City Challenge Obstacle Race. And don't think the race is just for us guys, it's a perfect opportunity for some friendly competition with your girlfriend. 

Keep Building Muscle as You Get Older

better lean muscle shape, and improving muscle density and quality.  If you have the self-control to do this, it pays of in a big way. I personally have found that the years from my 35th until now have been my most productive years by far. So while I haven’t been putting on massive amounts of muscle due to age as well as to engaging in other types of training (like MMA), I have in my bodybuilding training been more attendant to the quality and refinement of my physique. My training routines, as a result, have become much shorter and more efficient. I’ve been less focused on the poundage moved and more on the “feeling” of the muscle contracting.

25 Ways to Get Yourself Bigger

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

13 Habits Healthy People Do Every Day

The last thing you want to do is add more to-do’s to your day—we know. You’re busy. But guess what? So are the fittest, healthiest, and most successful among us who still make time for habits that prime them for, well, more health, happiness, and success. So copy them. Here’s your cheat sheet—13 ways to shape up your life, starting today.

Get Big On a Budget

Unless you have a cow you can milk or a pig you can butcher in your backyard, then you are, like us, at the mercy of the rising costs of bodybuilding staples. The harsh reality is that a trip to the supermarket can be a pricey outing, especially when loading your grocery cart with pounds of animal in pursuit of gaining mass like a pro. Before you decide to make tofu your go-to protein on the grill and ramen noodles a lunch staple, there’s a way you can still embrace your inner carnivore while keeping your grocery bill under control. How?  By moving away from expensive proteins and turning instead to more budget-friendly ones. Here’s how to stretch your grocery dollar so you can get all the protein you can stomach without breaking the bank.

Branch Warren on Twitter

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Too Tall to Squat?

Lee Haney's squat alternatives for tall bodybuilders

Starter's Guide 2015

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

Phil Heath's Mass-Building Shoulder Routine

Attack your shoulders with Mr. Olympia's shoulder blast routine.

Katy Tiz - Whistle - BEAUTYanDABEAST Choreography ft @AsiaMonetRay | Directed by @TimMilgram

Katy Tiz - Whistle (While You Work It) - Choreography by Janelle Ginestra & WilldaBeast Adams Directed & Edited by Tim Milgram: Featuring: Asia Monet Ray, Marissa Heart, Taylor Edgin, Taylor Thomas, Brittanie Brant Katy Tiz - Whistle (While You Work It) — Get the song here... Follow Katy Tiz: Follow Us here: #immaBeast ~ a T.Milly Production ~

Five Foods to Eliminate from Breakfast

Whether you have time for a home-cooked breakfast or you're grabbing something on the go, you want to choose foods that keep your energy up and excess weight off. Here are five foods to eliminate from breakfast—and ban from your pantry altogether. 

4 Weightlifting Techniques to Master

Most trainees like to think they’re killing it in the gym, but many are not as effective as they could be. One major component that determines your success is how you execute each rep. Exercise technique is also a big factor that can influence your injury risk, but most important, it will determine if all your hard work results in you looking like Thor or Zach Galifianakis. Whether your goals are to be as strong as Captain America, built like Thor or to jump like the Hulk, your technique needs to be close to perfect.

Cellucor C4 at

Warnings: THIS PRODUCT IS ONLY INTENDED TO BE CONSUMED BY HEALTHY ADULTS, 18 YEARS OF AGE OR OLDER. Do not use this product if you are pregnant, nursing, or are currently taking nitrates for chest pain or if you are taking medication used to treat erectile dysfunction such as PDE-5 inhibitors. Before using this product, consult a licensed, qualified, health care professional, including but not limited to, if: you are taking antidepressants such as a MAOI (Monoamine Oxidase Inhibitor) or SSRI, blood thinners, nonsteroidal anti-inflammatory drugs, pseudoephedrine, or you are taking any other dietary supplement, prescription drug or over-the-counter medication, including but not limited to: high or low blood pressure, diabetes, glaucoma, anxiety, cardiovascular, psychiatric or seizure disorders, cardiac arrhythmia, stroke, heart, liver, kidney or thyroid disease, or difficulty urinating due to prostate enlargement. This product contains caffeine and should not be used by individuals wishing to eliminate caffeine from their diet or in combination with caffeine or stimulants from other sources, including but not limited to, coffee, tea, soda, or other dietary supplements and medications.

Getting Big Vs. Getting Strong

This is called Compensatory Acceleration Training (CAT). Lots of bodybuilders do this unknowingly when doing a set of 12 reps – the first 3-4 reps are explosive, while the next 8-9 reps have a little less steam. Whether they know it or not, they are getting beneficial adaptations from the dynamic method for strength gains in the first few reps. Your first rep is always your strongest – from that point on you are getting weaker – so exerting maximum force from the get-go can help you dynamically increase muscle tension.

4 Weeks to Massive Muscle Program

You’ll train chest and triceps the day after legs. After hitting the meat of the chest with flat-bench barbell presses, you’ll immediately attack the pecs from the same angle with dumbbells. And similar to how you alternated between squat variations for legs, each time you train chest, perform a different angle (flat-bench in week 1, incline in week 2, decline in week 3 and flat-bench again in week 4) first in the rotation, starting with the barbell version, then following that up with dumbbells. You’ll end chest day with an isolation move (cable flye) to finish things off with an incredible pump before moving on to triceps. Your triceps training will involve bread-and-butter exercises performed in the traditional hypertrophy rep range (8-12) to pack maximum mass onto the upper arms.

Solving Sleep Problems: Non-Obvious Solutions to Better Rest and Recovery - Born Fitness

Your solution is timing your sleep so that you don’t wake up during the wrong portion of a sleep cycle. A good rule of thumb is aiming for 7.5 or 9 hours of sleep per night. If you must sleep less, sleeping 6 hours might prove to be more restful than 7 because you’re more likely to wake up in the first phase of sleep as opposed to a jarring alarm in the middle of your REM sleep.

10 Worst Bench Press Mistakes

Avoid these ten worst, yet surprisingly common, bench press mistakes and learn exactly how you can fix them to build a barrel chest without the pain.

Back and Biceps Muscle-Builder Workout

Get big with this back and biceps workout designed to give you an intense pump.

The Top 10 Meat Proteins

Chicken breasts are the classic lean muscle building protein. Don’t get stuck in the monotony of eating bland baked chicken breasts day in and day out. You can shred cooked chicken breast with two forks and toss it in a vinegar-based/East Carolina style BBQ sauce for a brand new flavor without extra calories. Another option is tossing a couple chicken breasts in a Ziploc bag with balsamic vinegar and fresh rosemary the night before you are going to cook it for an easy and essentially calorie free marinade.

Reinventing Healthy Breakfast: Eggs-on-the-Go - Born Fitness

In a mixing bowl, beat the eggs and egg whites. In a separate, larger bowl, combine the remainder of the ingredients except for the Parmesan. Spoon the “batter” into each muffin cup until it’s ¾ of the way full. The muffins puff up a little when they’re cooking. Also, try to make sure to spoon an equal representation of all ingredients in each muffin (because it’s only fair). Sprinkle ½ tbsp. of the Parmesan shavings on top of each one.

5 Powerful, Yet Simple Dishes From Megachefs

He and Hatfield are just like the rest of us: short on time but all too aware of how important it is to be able to fuel up quickly after a workout, as well as take it slow and make something great for a date. And repetition is key: “The way I stock my own fridge is highly repetitive,” Hatfield says. “But men love go-to dishes we know how to make well.” 

How to Personalize Your Workout - Born Fitness

While you shouldn’t stop doing pulling exercises, you should be strategic about how to increase your strength. Farmer’s walks and suitcase carries will be the best to way build your grip strength in a way with minimized risk. Just hold the weight as long as you can, and increase the load as a way to build your strength.

Leg Training Tip From The Rock

"This is a motherf*cker, but challenge and push yourself... One triple drop for your final set. Remove one plate every 25 reps. 75 reps total. Continue on w/ the rest of your leg training - squats (or hacks), lunges, curls and extensions.

Nutrition Beast

The Beast In The Beauty and The Beauty In The Beast

2015 NY Pro Bikini Champion: India Paulino

Shawn Rhoden catches up with Bikini champ India Paulino after the 2015 New York Pro.

Kathy's Surgery Went Great

Surgery went well, about three hours. Doctor said they took a little more then they first thought but are pretty sure they got it all. She goes back in on Monday to start radiation. So far no chemo but will know more on Monday. Feeling sore but spirits are high. Fundraiser needed to help cover medical costs not covered by insurance. Please help if you can. Thanks to all our supports it is truly appreciated, good Karma will be returned to you.

Download the Bio-Gro 8-Week Hyper Growth Program

There’s no catch. You just need to add a hard-work ethic in and out of the gym and Bio-Gro™ Bio-Active Peptides to your routine, and the results will begin to happen. Whether you are trying to get lean for a competition or just look good with your shirt off, the Bio-Gro Hyper Growth program will help you achieve more than you ever imagined.

Straight Up Triceps-Blasting Routine

Build thick, braided horseshoes with this man-making routine that is both heavy and high-volume.

7 Keys to Long Term Muscle Gains

It’s April, and by now the resolution crowd has already thinned considerably. Even if you can’t identify with the guy who starts out strong on Jan. 1 and then quits a few weeks later, you probably can identify with the ebb and flow of periods of success and periods of stagnation. There are days, weeks, months, even years when everything seems to click. Then there’s the flip side of the coin—the times when you’re hampered by injuries, lack of motivation or energy, or no clear goal.

5 Surprising Ways Condoms Make Sex Better

We all know that stress can ruin sex, but did you know that having sex without a condom creates stress? "Concern about pregnancy and contracting an STD play a role in the ability to enjoy sex, with nearly 50% of women surveyed reporting they cannot fully enjoy themselves during sex without a condom due to anxieties about these issues," says the study. "You might not realize that these feelings are weighing on you when you’re having sex, but this piece of rubber will allow you to be in the moment and focus on the activity at hand," adds Emily Morse, Ph.D, host of the Sex With Emily  podcast and cofounder of Emily & Tony . 10 Signs You're Bad in Bed and Don't Even Know It >>>

Attack YOUR Training - Kettlebells, Deadlifts & A Doberman

http://UndergroundStrength.TV - Underground Strength Insider Sign Up & 3 FREE Gifts UNDERGROUND STRENGTH & MUSCLE SHOP FROM ZACH: Bodyweight Bodybuilding - The Gladiator Project: Old School Muscle Building Course - Russian Lion Power Course & Navy SEAL Mental Toughness / Success Secrets - High School Wrestling Workouts To Dominate The Competition - http:/ Recommended Gym Equipment - Strength Coach Business Resources: Underground Strength Coach Certification: Become an Underground Strength Coach & LIVE Your Passion - Strength Coach Business Tips - TRAIN WITH ME AT THE UNDERGROUND STRENGTH GYM: in Edison, NJ in Manasquan, NJ (Jersey Shore) CONNECT WITH ME: FACEBOOK - TWITTER - Full Body Workout Attack at The Underground Strength Gym of Manasquan, NJ Zach Even - Esh Please share this Video: http://youtu.

3 Glute-Building Moves for a Bigger Deadlift

The glute hamstring raise is one that most people hate, it looks like it should be a piece of cake but it is a hard exercise. It is one of the most important accessory movements you can do for your hamstring and glute development. Jump on the GHR apparatus and adjust the footplate so that your knees are on or just behind the knee/hip pad. Keep your knees, hips, shoulders, and neck in a straight line and lower yourself until you are about parallel to the floor. Reverse the motion by contracting the hamstrings and glutes, while maintaining the straight line position. Start with 3 sets of 6-10 reps and as you get stronger start to add weight.

Meet ‘Sister Code’ Actress Asia Monet Ray – Get to Know Her With 10 Fun Facts!

Meet 'Sister Code' Actress Asia Monet Ray - Get to Know Her With 10 Fun Facts!

Burning Down the Boy's Club: Why Women Belong in the Weight Room

The fear of being the lone pioneer forging into unchartered territory is enough to avoid a class or the gym altogether. Asking for help seems to be one of the largest obstructions preventing women from using equipment other than a treadmill. Most of the women Sklaver works with come from the dance cardio side of things; they don’t know what to do if they’re not being instructed step-by-step. But they want to learn, and that’s enough because knowledge has been a major catalyst feeding this progress.

Beast Sports Nutrition Creature Powder at

AstraGin® is a registered trademark of NuLiv Science Usa, Inc. | Creatine MagnaPower® is a registered trademark of Albion Laboratories, Inc. Covered by U.S. Patent 6,114,379. | Creapure® is a registered trademark of Alzchem LLC and use of it licensed under US Patent #5,719,319. | Crea-Trona® (Patent Pending) is a Trademark of AlzChem LLC. | Cinnulin PF® is a registered trademark of Integrity Nutraceuticals Int’l and is protected under US Patent#7,504,118 & 8,003,141.

Hold Steady for Rock-Hard Abs

Ninety-degree back extensions done for reps are a challenging exercise for all your squatting and deadlifting muscles. Holding them for time, however, is a great measure of core strength endurance. If you can’t make it at least 60 seconds, practice back extension holds first thing in your workouts until you can. You’ll reduce your risk for back pain and see stronger, sharper abs.

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59 The workout weekend will be here before you know it June 12, 13, and 14. Register notguys
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61 The Rest-Pause Method: Should You Try it?
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65 Transformation of a Once Weak & Skinny Football Player
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78 QnA: The Warrior's Journey!