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Home & Family Show - Pushups For Charity

Boot Campaign and Pushups for Charity can't THANK the Home & Family show on the Hallmark Channel, and Cristina Ferrare and Mark Steines enough for having our...


This is my favorite trick to preserve my hair at the gym ... without having to re-shampoo! Great for saving time & healthier for your hair because over-washi...

Phil Heath - Motivation 2014

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The Complete Arnold: Intensity

I would say the cheating technique. Even though I always believed in using strict form to isolate the muscles, I used the cheating method at some point in almost every workout because it allowed me to handle more weight, which allowed me to overload my muscles more so they would grow bigger. Think of it this way: Almost every exercise you do has a weak section of its range of motion. It can be at the start of the motion, at the end, or perhaps somewhere in the middle. The problem is, when you use very strict form, the only way to get through these weak points is to use a lighter weight. Yet when you do that, your muscles don’t get worked sufciently through the strong points of the range of motion. But by using heavier weight and cheating slightly through the weak point toward the end of the set, you can better overload the muscle on the strong points. Take biceps curls, for example. The weak point is at the beginning (bottom) of each rep. When I was going for a set of eight reps, I’d use the heaviest weight with which I could get four or five strict reps. When I couldn’t do any more with strict form, I’d start cheating a bit by using momentum to help me get the bar from the bottom of the rep to a quarter or so of the way up.

Sagittarius Horoscope for Wednesday, May 14, 2014

Thursday, May 15, 2014 - Your current dilemma could pit your desire for fun against a more responsible need to save money. Your financial condition might be a bit unstable now, yet you don't want a lack of expendable cash to deter an impulsive spending spree. Fortunately, you may discover that it's easier than you thought to cut back on unnecessary spending without negatively affecting your quality of life. Keep in mind that adding excitement to your day doesn't necessarily have to cost anything at all. The best things in life are free.

10 Reasons You're Not Building Muscle

Building muscle and packing on the pounds isn't just about "picking things up and putting them down." What's holding you back?

The Mad Scientist Workout Plan

Watch any high-level bodybuilder or well-muscled guy and you know it’s true: You have to be a little crazy to get that big. But self-sacrifice, a badass attitude, and an ironclad constitution in the gym aren’t always enough to guarantee dramatic gains. Knowing what kind of training you need to do and when to apply it can mean the difference between toiling in vain for years and making steady progress until you’re scraping up against your genetic ceiling.

Eat Massive to Get Massive

When it comes to eating for mass gain, the most important factor is calorie consumption. To build muscle , you have to create a calorie surplus—eating more calories than your body burns through daily activities, workouts, and normal physiological processes. A solid way to determine how many calories you need is to multiply your body weight in pounds by 20. So, a 180-pound male needs about 3,600 calories on workout days to build muscle. On rest days, you’ll scale back, but nixing a pre- and post-workout meal will put you right where you need to be.

Behind the Scenes with Brian Casad

Brian Casad went from a desk jockey to an M&F cover model. He talks about how he transformed his physique in this behind-the-scenes video.

Lift Doctor: Bad Knees, Big Legs

Don't let bad knees stunt your leg development. We've got the prescription for overcoming this hurdle to build bigger legs.

Emergency Shred: Supplement Stack

Use these supps to fuel the workouts in the Emergency Shred program.

9 Habits That Make You Look Older Than You Are

The fountain of youth has yet to be discovered, but there are still ways to delay the aging process. Make these lifestyle changes if you want to start feeling and looking younger now.

10 Form Mistakes You Need to Fix Now

Avoid these critical form mistakes to build more muscle and prevent injuries.

3 Exercises for A Strong Lower Back

One of the easiest body parts to injure is most certainly the lower lumbar (lower back). The word lumbar is derived from the latin word lumbus meaning lion, which is fitting since many guys get injured while trying to unleash their inner jungle cat - allowing their egos to push more weight than their bodies can handle. Throw in a dose of bad form and you've got the perfect storm for a weightlifting related injury.

4 Moves for Ripped Lower Abs

The collection of movements below accomplishes this quite nicely, starting with two movements that target your lower abs, followed by some oblique work, and a core-stabilization finisher. And since it’s impossible to train one portion of the rectus abdominis—your six-pack muscles—apart from another, your upper abs will get plenty of work, too, in this routine.

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.

10 More Foods Every Man Must Try

Few foods have the ability to mimic a powerful sexual experience. This iconic dish, served at Thomas Keller’s Per Se in New York City and The French Laundry in Yountville, CA, induces sensory bliss. The “pearls” are delicate orbs of tapioca made savory with oyster-infused sabayon. Each one pirouettes across your taste buds. The oysters, nearly nude except for their buttery sheen, beg to be held in your mouth for just one … moment … longer. When you finish the dish, your face blushing with hedonistic enjoyment, you’re left only to dream, to fantasize.

Arnold Schwarzenegger -- I'll Terminate Nutrition Company -- With $10M Lawsuit

High quality supplements can work really well when used with a proper diet and lots of exercise. My big complaint is that not many studies have been done on their effect on females, specifically pregnant women. Lots of pregnant women become creatine deficient, but since no studies have been done, we are told not to use we don't. Instead we change our diet, and that's fine for women who pay attention to that stuff, but most don't. I know this has nothing to do with Arnold, but I was thinking about that today.

Best Pre-Workout Snacks for Morning Exercise

Before you hit the gym for an am workout, power up with one of these 8 high-energy foods.

Get to Know Alyssa Ritchey - Juggernaut Training Systems

Welcome Alyssa Ritchey, Weightlifter/CrossFitter based in Grand Rapids, MI to Team Juggernaut. Alyssa is a farm girl from Ohio with a background in gymnastics and track with an addiction to Oreos. She won the Arnold Classic Weightlifting Championship in the 53kg weightclass with lifts of 70/89kg. Training out of 8th Day CrossFit, Alyssa finished 6th in the Central East Region during the 2014 Open and has her sights set on a berth to the CrossFit Games with a strong performance at this upcoming weekend’s regionals. Get to know Alyssa…

FDX2 Build Burn Fat Build Muscle Vegan Style (Fitness)

The key to build muscle and burn fat is to hit that sweet spot of nourishing the muscles but not the fat cells. FDX2 is all about that!

10 Questions Dudes Forget to Ask Their Doctors

Paper hospital gowns and fluorescent lighting are no substitute for kicking back with beers during the March Madness—but your annual checkup should be about your doc getting to know you. Along with updating vaccinations and some routine testing, talking about your lifestyle and potential risk factors for disease is why you come in for a preventive exam, says Minesh Khatri, M.D., assistant professor of medicine and a general internist at Columbia University Medical Center.

Top 20 Things Men Should Know About Female Powerlifters

As a male powerlifter, I would like to think that there is a difference between how a male powerlifter looks at a woman powerlifter versus how John Doe, member of blah blah blah 24-hour fitness this and that, looks at a woman powerlifter. But truth be told, I have no idea nor do I have some amazing insight or clairvoyance into the world of women powerlifters that gives me the credentials to help you, the male powerlifter, ‘see the light’ and understand more when it comes to women powerlifters. What I do know is that if men are from Mars and women are from Venus, there are some bad *ss powerlifters on Venus and it would behoove us Martians to learn about these amazing powerlifters. I also know that if you want insight into something you know next to nothing about, talk to someone involved in that something…and that is just exactly what I did.

Get Monster Shoulders

Do it: Hold a dumbbell in each hand and stand with your feet shoulder-width apart. Keeping your lower back in its natural arch, bend at the hips so the weights lower to just above your knees. Explosively extend your hips and knees and "shrug," powerfully pulling the weights up to chest level. Then flip your wrists over so that the momentum carries the dumbbells to shoulder level. Press the weights overhead. (You should finish in the starting position of a shoulder press.) try these as your main lift of the day and do two to four sets of five to eight reps.


Crazy Delicious Dairy-Free Chocolate Fudge 1/2 cup raw cacao powder 1/2 cup coconut oil (room temperature, not melted) 1/3 cup raw hazelnuts 1/4 cup + 2 tablespoons maple syrup 1 teaspoon vanilla extract Fleur de sel or cacao nibs for topping (optional)

The Get Lean for Life Diet

When you eat healthy foods, you don’t have to worry much about calories. In fact, in the early stages of your diet, we suggest you don’t focus on calories at all—it will only make you hate the process. Still, you need some measure of what you’re taking in so you don’t overeat—or undereat, which can slow your metabolism.  You must estimate your portion sizes, which you can do with a wave of your hand. A three ounce serving of lean meat (your main source of protein on this plan) is about the size of your palm. A cup of starchy carbs, such as from potatoes or rice, is the size of your clenched fist, while a serving of fruit is one whole piece or one cup. A tablespoon of healthy fats from oils like olive or coconut is roughly the area of your thumbnail, and a serving of nuts or seeds amounts to a handful. Aim for about 10 total servings of protein .

Low-Fat Yogurt Protects Against Diabetes

“Calcium, magnesium, and vitamin D, from fortified dairy, likely contribute to the positive effects of dairy products on diabetes risk,” says study author Nita Forouhi, Ph.D. “Fermented dairy products [like yogurt] may also protect against diabetes as they contain probiotic bacteria and a specific form of vitamin K.”

Man loses 40 pounds, gains a six-pack and $50,000

In three months Matt Manning from Xenia, Ohio transformed by dropping 40 pounds, which led to a $50,000 grand prize win. A man from Weslaco, Texas was driving with his parents Tuesday afternoon over the Donna-Rio Bravo International Bridge across the United States-Mexico border, when he was stopped for what he thought was a routine check. However, he would later learn that the Mexican soldiers stopped him for reasons that were more serious than he could have imagined. As reported by KRGV 5 News, the soldier grilled the man, who requested to remain anonymous, for several minutes. The questions were focused on the letters ‘CNG’ on the man’s license plate. “What caught their attention was the license plate. You know, he asked me, what did they mean? I honestly did not understand his question. He’s like, why did I choose them?” Unbeknownst to the driver, the letters ‘CNG’ at the beginning of his license plate number were letters that the Mexican army associates with the Cártel Nueva Generación, or New Generation Cartel, a major Mexican drug cartel. “At that moment you know, I was like, ‘Should I turn back? Should I keep going forward?’” said the Weslaco man.

DJ and Big Ramy Train Arms 2 Weeks Out from the NY Pro!

DJ and Big Ramy Train Arms 2 Weeks Out from the NY Pro!

5 Rules of Fast Fat Loss

There’s a lot of information out there on how to lose weight and get a ripped six-pack, and much of it is contradicting. Forget it all. Learn these five essential rules for fat loss, and the rest is just details.

"Should I Compete Now or Wait Until I Get Bigger?"

"How long should I wait before I enter my first contest?" This is a question that many beginner bodybuilders ask and causes much anxiety. In this bonus footage from "Train with Kai - Logan Keevan", Kai Greene gives his opinion on this common question.

Frank McGrath Trains Legs

Frank McGrath Trains Legs

Pre- and Post-Workout Nutrition for Runners

An effective training schedule isn’t made up of runs alone ; to improve both your fitness and your race times, it’s essential to put thought into what you’re putting into your stomach. By eating the right foods at the right times, “your body will recover and be able to perform the way you want it to,” says Lauren Antonucci, R.D., a board-certified specialist in sports nutrition and director of Nutrition Energy . “Plus, you’ll reduce your chance of injury and illness,” she adds. Here’s how to fuel up pre- and post-run to maximize results .

Up the Volume and Watch Your Arms Grow

Make no mistake: This is a dedicated arm day workout for guys who aren’t happy with the size of their pipes. Perform it once a week, then let your arms rest and watch them expand.

Guy Cisternino 4 Days Out from the NY Pro

After his 212 division win in Dallas last week, IFBB Pro Bodybuilder Guy Cisternino takes us through his final stage of prep, just 4 days out from 2014 IFBB New York Pro!

Hurom Juicer Clean Green Giveaway

Win a Hurom Premium Juicer/Smoothie Maker

Terry Hollands Strongman champions league poland 2013 tshirt

Contest tshirt from 2013 champions league contest in poland. This can be signed if required

Official 2014 worlds strongest man cap

This amount includes applicable customs duties, taxes, brokerage and other fees. This amount is subject to change until you make payment. If you reside in an EU member state besides UK, import VAT on this purchase is not recoverable. For additional information, see the Global Postage Programme terms and conditions

Reacquaint Yourself With the Dumbbell Flye

The twist here is, well, the twist. Rotating your pinkie fingers inward engages your pectoralis major from a different angle than returning to the start position with a neutral grip—and in this case, different means more: more motor units, more muscle fibers, and more growth. Add this version of dumbbell flyes at the end of your next chest day and you’ll feel the difference immediately.

7 Must-Have Talks for a Healthy Sex Life

When it comes to the frequency at which you get freaky, you don’t need to be in the same sentence but you do have to be on the same page, says Berman. What that means: “If you want it every day and she wants it once a month, that’s going to be a problem.” As with everything else, compromise is key. As unsexy as it sounds, try maintaining a sex schedule. It can give you the chance to grab props, get the shower steamy, or avoid unwanted interruptions. Berman suggests sharing an intimate sexual experience at least twice per week, but warns that there is no “magic number” that guarantees relationship bliss. Partners have to work together to find the frequency that makes them feel most fulfilled.

Max Chest Blast

He always starts his chest workout with incline presses, most often with a barbell. “If I change it up, it’s because I have a little injury or something,” he says. “Otherwise I always start with inclines.” He’s been known to do seated Hammer Strength incline presses, loading the machine to its capacity with 45-pound plates, then sliding more 45-pounders onto the padded hand grips themselves— quite a sight to see. With a barbell, he’ll progress from one plate per side to four, for sets of 20 reps. His rep range is purposely limited: about six inches. As soon as his upper arm is parallel to the ground, he’ll start to press and he won’t lock out.

The Deadlift Encyclopedia

Your workouts for this strength cycle are designed to develop two cornerstones of correct deadlifting technique. First, you’ll be using compensatory acceleration training (CAT) every time you perform a deadlift. This means every rep will be done as fast and explosively as possible—even your warm-up sets. Next, with every rep, focus on pushing your heels through the ground while making sure your hips don’t rise faster than your shoulders. Keeping your hips down will prevent your legs from locking out before your hips—a mistake that will take away significant amounts of power and leave your hamstrings and lower back vulnerable to injury.

Contestant Info

If you wish to register online, please pay below, according to how many classes you wish to compete in.  Once you have paid, you will be directed to the contestant form, which you MUST fill out and send in to be admitted to the contest.


We’re back! Readers of our article “Five Worthless Exercises We Hope You’re Not Doing” gave us great feedback, so we couldn’t wait to give you the lowdown on several more exercises that are, generally speaking, a waste of time.

Train with Jay Cutler, Episode 1

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.

Test your conditioning with this barbell challenge

Perform these three exercises in a circuit fashion for as many rounds as possible, with a time limit of 20 minutes — five barbell thrusters, seven hang power cleans and 10 sumo deadlifts to high pulls. Depending on your strength and conditioning level, load the bar with 55, 75 or 95 pounds. The same bar/weight will be used for all three exercises. This workout is very demanding on the grip and the trapezius and should be done on a day where those muscles are not trained for a full session.