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Gain all of whey protein's muscle-building benefits in complete meal form with these recipes, which offer delicious ways to incorporate protein in everything from breakfast smoothies and pancakes to dessert bars and brownies. Whip up one of these concoctions—they're sure to meet your macros and leave you in a better mood.

Sagittarius Horoscope for Tuesday, May 13, 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.

Jay | Power Series | BPI Sports

Hi everyone, my name is Jay Cutler. I started developing a fit physique when I was a teenager, while working for my brother’s concrete business. At 18 I started training. And by 19 I won my first show. Over the years, I’ve won numerous shows and awards, including the most prestigious, Mr. Olympia, four times. At this point in my career, my passion for training has extended beyond myself; and now I love showing other people how to achieve their fitness goals.

Get Larry Scott's Mr. Olympia Arms

The shape of the original Mr. O’s bis was mostly determined by genetics, but because he spent so much time “preachering,” the myth grew that Scott curls could elongate the bis. While preacher curls—or Scott curls—won’t change your DNA, they will lock your arms in place to create tension for the full range of motion. Try Scott’s classic routine, shown at right.

6 Great Ways to Sneak Cardio Into Your Workouts

Many trainers will include what they call "fillers" in between sets in order to maximize training time and efficiency. This filler time that you have in between exercises is perfect to include some fat-burning cardio moves. You will keep your heart rate and metabolism up without hindering your weight training goals to build muscle. In fact, due to the change in training, this type of workout could help you bust through a current plateau due to the change in metabolic disturbance that it places on the body. If you are training primarily for strength, then stricter rest is probably warranted – you don’t want to compromise max power output on your next set – but for the vast majority out there concerned with muscle size and quality, then this is a great approach.

8 Unexpected Muscle-Building Foods

We all know that what you eat can either make or break your fitness goals. By providing your body with the raw nutrients it needs, you can ensure that your muscles are getting fed correctly in order to grow. Every bodybuilder knows the usual  “ bodybuilding foods ” like the back of their hand— chicken breast , salmon, eggs … and the list goes on. However, there is an array of unconventional food options that fit-minded individuals can benefit from. Here is a list of 8 unexpected exercise foods that can help you build muscle and stay fit. 

The 20-30-40 Minute Workout

Keeping your hard-earned progress intact in the midst of a hectic schedule doesn’t have to be difcult as long as you focus on working the right muscle groups. The idea is to implement a three-day schedule that relies primarily on heavy, multi-joint exercises performed circuit-style to burn more calories and fat. “The smartest choice you can make is a high-intensity full-body plan that stimulates as many muscle fibers as possible,” Bell says.

SportsNation: This amazing dunk is almost certainly unlike anything you've ever seen

We've seen flip-dunks off trampolines before. But we're pretty sure we haven't seen one like this, pulled off by Lords of Gravity acrobat-dunker Botond Dajka at a recent NBA 3X streetball event in Bilbao, Spain:

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.

Build Muscle in Minutes

For your main exercise in each workout , you’ll perform each set at the start of every minute. That is, at the :00 mark, you’ll begin doing your reps. From the time you’re done until the top of the next minute is all you get to rest. Compare this with the normal procedure of resting a minute (or much more) between sets, and you can see how MOTM sets promote efficiency. So that you don’ fatigue too quickly, you‘ll perform a low number of reps, which also happens to be ideal for gaining strength and muscle. For instance, you’ll do 10 sets of three in Week 1 of our program, or 30 total reps. As your body’s work capacity improves, you’ll add weight and volume, until by Week 4 you’re doing 50 total reps with a greater load in approximately the same amount of time.

Fitness Reborn: The Real Truth About Carbs

I’d agree if not for one small problem: Carbs are important. In fact, it’s very easy to argue that carbohydrates (mostly the right kind, more on that in a moment) are essential to your diet. And lumping all carbs together into one category is like saying all the Baldwin brothers are the same. (Sorry, Billy. No offense.) After all, it’s hard to call all carbs bad when vegetables are carbohydrates, and so are fruits. Maybe a child would think a diet with no fruits and veggies sounds delightful, but you know better. Those are your traditional “health foods.” So it should come as no surprise that any diet attempting to completely purge carbohydrates — or anyone suggesting all carbs are evil — needs to take a step back, cut out the dogma, and take a hard look at reality, personal preference, and make sure we’re all clear on the real rules of carbohydrates.

Trainer Q&A: Why Does My Wrist Hurt?

Jay Dicharry: The wrist is intersection of your arm bones (ulna and radius) and your hand bones (your metacarpals) that are connected by two rows of quite small bones called carpals. This configuration allows your hand to move in many different ways, but joints that are highly mobile by nature are also highly unstable. Loading weight, mainly in positions where the wrist is extended, can cause pain for some people. It’s very common for wrists to become overloaded (especially in exercises like the front squat ) when there are shoulder mobility issues.

Top 6 Signs You're "Overrunning"

How to tell if your race training’s getting too intense—plus how to protect yourself as you pound the pavement.

The 2014 Fittest City in America: Portland

Cue the eye-rolling. We know what you’re thinking: Not another paean to the caffeinated, fixie-riding, beer-quaffing, rain-soaked vegan hipsters of Portlandia fame. Or maybe you’re calling for a recount that’ll put body-obsessed Long Beach, CA (No. 12 Fittest), or trendy, park-heavy New York City (No. 19) at the top of the list. But what makes a city fit, anyway? It’s got to be about more than pumping iron and eating vegetables, or even spending time outdoors and staying active through winter? Surely socioeconomics and smart planning play a role. And what about good, old-fashioned positive attitude?

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.

Straight Sets for Strength and Size

Settle down, he’s not dead. In fact, I just saw him this morning in my squat rack. In fact, he’s probably immortal. Here’s when you should look for him: Use straight sets in a strength or mass phase of your training. Use them at the top of your workout. Strength, motivation, and coordination are highest then, so you’ll reap the best rewards. When your strength or mass phase is over, return to Circuit/ Superset City. In the meantime, I hear Straight Sets calling you over to the bench press.

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.

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.

Athletes Training in Absurd Ways

A Guide to Vitamin E

Vitamin E is actually the generic name for a group of compounds known as tocopherols and tocotrienols. Each has four different structures or isomers that are designated as alpha, beta, gamma and delta. Each of these acts as biological Vitamin E antioxidants to varying degrees, the most powerful being alphatocopherol. This is why most Vitamin E supplements list only the alpha-tocopherol units. But that doesn't mean the other isomers are useless. Each one offers distinct benefits in the body, and research shows that a mix of the isomers has the greatest range of benefits. For instance, gamma tocopherol inhibits cancer growth, and alpha tocotrienol provides potent neuroprotection. In addition, supplementation of only alpha tocopherol has been found to reduce levels of the other isomers in the body -- which is a good reason to make sure your Vitamin E supplement provides all eight isomers.

Warp Speed Six Pack

HOW IT WORKS Your core (the abs  and lower-back muscles that work in conjunction with them) is complex. In addition to bending your torso forward, as in a situp, it also straightens and extends your spine— as well as twisting your torso and hips and stabilizing your body. Unless you train all these functions, you won’t develop your core completely. To help you forge the strongest, most defined core possible, we’ve put together three different circuits of three moves each that work the core from all angles. You’ll do the exercises without rest in between, which raises your heart rate and accelerates fat loss — after all, you won’t be able to see your abs if they’re covered in fat. Just tack these circuits onto the end of your normal workouts.

Build Arms Like Arnold Schwarzenegger

Arnold Schwarzenegger’s guns are arguably the most famous in human history, and rightly so. Stretching the tape to a full 22 inches, they weren’t just the biggest of his day (the late-’60s to the mid-’70s) but also the most ideally shaped. Arnold kept things basic and brutal, yet made sure to cover his bases by including exercises that he considered mass builders, and others that isolate the biceps .

8 Ways to Get an Early Morning Edge

Steps 7 and 8: Dr. Green and Mark Sisson’s Tips For an Effective Morning Commute Dr. Green recommends periodically altering the route you take to work to help you challenge your brain and become more mentally fit. Sisson recommends parking a mile away from your office (or getting off a few subway stops early) to give your body an extra edge. Alternately, if you work in a high rise and normally take the elevator, Sisson recommends that you take the stairs. The goal isn’t to work up a sweat, but to raise your metabolic rate and burn more fat.

More Veggies Could Save Your Life

Even if you're not game to pack that much greenery onto your plate, the researchers found that those who had a little less still reaped some benefits, compared to people who only ate one portion a day. Participants who ate 1-3 servings of fruits and vegetables per day reduced mortality risk by 14%; people who ate 3-5 servings per day were 29% less likely to die, and people who ate 5-7 servings had a 35% lower risk of death.

Stronger in 60 Seconds: Big Lats Ahead

Find a place for your face. Bent rows are intended to be exactly what their name implies: bent over. Going heavier is a worthy goal, but not at the expense of your form, and the more upright you stand, the less you’re targeting your lats. The easy solution? Simply place your forehead on a pad that’s slightly higher than your waist, (like the top edge of an incline bench) and keep it there throughout your set. Keeping your head in one place will keep your body angle consistent and keep the focus on your lats.

Poultry Protein: Chicken Cordon Bleu

Tired of bland chicken breasts? Try this recipe for a tasty, protein-packed meal.

Increase Your Bench Press

This may seem like an odd workout to improve your bench press because there are no bench presses in it! Its primary purpose is to create structural balance. If all your muscles are not in balance, the opposing muscles (antagonists) could shut down. That’s why a trainee who has an extreme case of structural imbalance but corrects it could increase their bench press without performing any bench presses!

The Best Medicine Ball Ab 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.

The Illusion of the Great Workout - Born Fitness

It might upset some, but understanding human psychology and the “fun” factor of fitness is something that must be considered. The majority of people don’t inherently love exercise. If I trusted a coach and they told me to do just 2 exercises to achieve a goal, I’d do it. That’s the point of hiring an expert. You use them to help you achieve your goals. You should feel free to question everything , but you need to trust them at some level.

Win A One-Year Subscription to BirchBox Man!

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Arnold Schwarzenegger’s 10 Best Movie Roles of All Time

Once again working with James Cameron, Arnold steps up for what many still consider the most complex and compelling role in his filmography. As Harry Tasker, Arnold lives a double life as a spy for the Omega Sector (performing hairy tasks, get it?) while at once trying to restore integrity to his relationship with his bored wife (Jamie Lee Curtis) who thinks he's a computer salesman. A little foreplay turns into a hostage situation with Arab terrorists, although plot remains rife with humor as Arnold and Curtis inevitably get the upper hand. This role is light on quotable one-liners, but it was Cameron's intention to give Schwarzenegger a more challenging role, which he delivered on with the precision of a laser-guided helicopter missile.

Kai's 10 Big Back Principles

He’s No. 2 now. In all of the world, there is only one bodybuilder ahead of Kai Greene,and that’s the man he finished second to at the last two Olympias: Phil Heath. No. 2’s greatest advantage over No. 1 is lat width. It wins him the rear-relaxed shot. On theother hand, one of the things the current Mr. O has over the top contender is backseparation—especially in the lower traps. That and Heath’s fuller delts win him the rear double biceps. Rear lat spread is a toss-up—Greene is wider, Heath features more density and details, especially mid-back.

Weider Principle #24: Flushing

The late, great Joe Weider was always ahead of the curve. Take his flushing principle. OK, it wasn’t aptly named, and its directives—which we’ll discuss shortly—are far from cutting edge. But the concept of increasing your muscle pump to increase muscle gains remains distinctly modern. There is today a whole industry of nutritional supplements and training programs focused on blood volumization. When Joe Weider was first publishing articles about flushing several decades ago, the contention that the pump could aid growth and wasn’t merely a temporary ego boost was frequently scoffed at. But, as always, the father of modern bodybuilding was leading a revolution in workout science. This month we salute one of the most enduring tenets of that revolution. Get ready to pump up the volume.

Close-Grip vs. Wide-Grip Upright Row

Researchers from Memphis University measured muscle activity of the front, middle, and rear deltoids, as well as the upper and middle traps during upright rows performed with a close grip (half of shoulder width), a shoulder-width grip, and a two-times wider-than-shoulder-width grip. With the two-times shoulder-width grip, the muscle activity of both the middle deltoid and even the rear deltoid increased by more than 20% compared with the close grip. Also, the wider grip increased muscle activity of the upper traps.

Getting Shredded Male - Born Fitness

“I’ve been working out for a long, long time, but when I have training-related questions I turn to Adam Bornstein. Adam possesses encyclopedic knowledge of training and nutrition, which is great, but the real reason I turn to him is because he isn’t dogmatic in his instruction. Fitness isn’t a black or white proposition, and he is among a handful of trainers who sees the full spectrum of greys between the two. That kind of agnosticism isn’t too common these days, but then Adam isn’t your common trainer.”

The Great Pyramids of Arnold

Arnold Schwarzenegger had perhaps the most aesthetic physique ever. “When I trained, I tried to do all rep ranges in the same workout,” Schwarzenegger has said. “I’d lift heavy weight with low reps, light with high reps, and moderate with moderate reps. It gave my muscles an extremely well-rounded workout instead of letting them get used to one particular resistance. I’d even take it a step further and perform all these rep ranges in the course of a single exercise by using one of my favorite training principles: pyramids.” Despite his relatively high rep ranges, Schwarzenegger typically used the pyramid principle, increasing weight and decreasing reps on each set of a given exercise. As it turns out, he was ahead of his time: New research suggests pyramid training can increase size and strength.

Nip Low Back Pain in the Bud

If you have persistent pain, especially with nerve symptoms (numbness, tingling, burning, or weakness of an extremity) or systemic symptoms (fevers, chills, weight loss, bowel or bladder problems) you need to see your physician ASAP. To nip low-back pain in the bud (not butt), you should take the following recommendations into consideration:

Partials Vs. Full ROM: Which is Better for Strength?

The researchers concluded that partial ROM squats in conjunction with full ROM squats may be an effective training method for improving maximal strength in males with previous strength training experience. “Practically, partial squats may be beneficial for strength and power athletes during a strength-speed mesocycle while peaking for competition,” the researchers added.

6 Reasons to Never Neglect Flax Seed

Ask any guy who’s serious about his health, and he’ll promptly tell you that an active lifestyle goes hand in hand with a proper diet. One way to maximize your efforts in the gym and in the kitchen is to ensure you’re always getting enough quality protein . Something else that could help, yet often overlooked, is fiber. Flaxseed is a quality source of both important dietary staples, and is available through supplement tablets, as well as in ground and oil form. However, its status as a protein and fiber source is far from its only benefits. We’ve compiled a list of the six best benefits of consuming flaxseed.

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.

Hormone Control

A number of bodybuilders have e-mailed me requesting the same thing: “Can you check out my precontest diet?” Time and again, their approach to dieting is the same: no carbs. A no-carb or very-low-carb plan can be effective — it almost always means fewer calories, so that’s a plus. It also means insulin, a potentially fat-storing hormone, is controlled. But it doesn’t guarantee a ripped fat-free physique. Getting ripped is about controlling calories while simultaneously keeping hormones in balance. That’s what this article is about — providing the guidelines for a hormonal profile that will keep your metabolic rate humming to burn bodyfat. Here’s the data on six main hormones you need to know about.

Hugh Jackman's 'Days of Future Past' Workout

The man behind Wolverine dialed up his training yet again for the latest X-flick. Here’s a full week of Hugh Jackman's program, straight from his trainer.

Rise to Success: The Amazing Story of Zach Even-Esh | The Rise to the Top

Today on The Rise To The Top: Welcome, my friends, to the new Rise To Success series on the show – by your popular request. Zach Even-Esh is here today to share his incredible story of entrepreneurial success in the most unlikely of industries (I’m not even going to spoil it right here, you just have to tune in below and watch). Get ready to be JOLTED into action and filled with ideas. Trust me. Enjoy.

Phil Heath Guest Posing at the 2014 IFBB Pittsburgh Pro

Phil Heath Guest Posing at the 2014 IFBB Pittsburgh Pro

9 Foods That Should Be In Every Diet

BEEF Beef is a tried and true go-to among those looking to add size to their frame, while simultaneously staying lean. Approximately 100 grams of beef contains 30 grams of high quality protein and is a strong source of creatine and L-carnitine, which have both been shown to boost cardiovascular health and aid in muscle growth. You wonder why gym goer's have been coined "meatheads." But before you run to your local butcher, take these quick tips: Always ask to have your meat wrapped in paper as opposed to plastic and opt for the leanest cuts such as top round and flank steak.

Teresa & Fighter Diet FDX2

She lays out the type of workouts you have to do and how much to do. The pictures helped a lot, especially since I workout by myself.  The meal plans are awesome and easy to follow and prepare. I knew exactly what to eat and quantity for the whole plan. She made it easy for me. But I must say she kicks my ass!!! Exercises were intense but I luv the rush and the pump. My veins are extremely popping out of my skin with every rep, it seems like the more I do, the better the results. I do what i can without doing too much or too little.

Kai Greene Re-signs with Weider/AMI!

Greene first became a Weider athlete in April 2010. In 2007 Greene landed a sixth-place finish at the New York Pro, then a third at the Keystone Pro, and, finally, a win at the Colorado Pro. But it was at the 2009 Arnold Classic, when his 250 pounds of striated mass prevailed over pre-contest favorite Victor Martinez, that Greene turned in his star-making performance. He capped off the year with a fourth at the Olympia and started 2010 with his second Arnold Classic victory (as well as a second Grand Prix Australia win). From there it all went south. A heavy favorite to challenge then-reigning Mr. Olympia Jay Cutler, Greene finished seventh and watched the final posedown from the TV monitors backstage, where he stayed well past midnight.

Brian Casad's Transformation Workout

In contrast, what you see here is Casad’s current program, which he calls “an athletic bodybuilder approach.” Keep in mind that he didn’t adopt these workouts overnight. He gradually increased volume
and intensity over time; so if you’re just getting started on a transformation of your own, you should have the same mindset. Start small, then add on.

FD Spectacular Chest (Athlete)

To build a balanced, muscular body you can’t neglect the chest. Fitness minded men like to have a nice chest. Ladies who experience diminishing breasts due to leaning out, can help create some volume on top by making sure they build pecs too. (Spectacular pecs are not just for men!) How do you focus on the chest? Pauline’s latest ebook, sPECtacular Chest, is all about this.

Abs, Calves & Forearms Day

Ever been here? Your quads are tired, your chest is sore, and your back and shoulders still need at least a couple of more days of recovery time. Yet you have this dire need to hit the gym. And since this isn't a scheduled rest day, it just seems a shame not to train something. When was the last time you spent an entire training session on bodyparts that usually get just a few minutes at the end of other workouts? We're talking abs , calves and forearms . It's not that you don't care about these muscles, but you have your priorities, right? Well, today you have permission to rest the majors to hit the minors. This workout entails a thrashing of these three bodyparts using multiple exercises and varying rep ranges. On some sets you go as heavy as a six-rep max and on others you do 15—20 reps and beyond. As you hit the door to head home, you'll have no doubt that you indeed had something to train.

51 Big Bench Primer
52 MuscleTech NeuroCore at
53 The Massive Back and Delts of "Big Ramy"
54 7 Must-Have Talks for a Healthy Sex Life
55 Grill The Best Cheese Burger
56 The Hunger-Crushing Food That Might Be Missing from Your Lunch
57 Best Post-Workout Foods for AM Exercise
58 Big Ramy Chest Pec-Tacular
60 Changing Your Image at Work
61 Partial to Growth
62 Six Workouts That Melt Fat In Under 20 Minutes
63 White Bean Ricotta Sandwich
64 X-Man's Training Doctrine
65 How to Keep Your Abs When You're Out of Commission
66 NBA Playoffs Workout Playlist