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Marine Times & PT 365 How To Do and Improve Pull-Ups (Cómo hacer y mejorar dominadas)

Marine Times & PT 365 Episode 1

Pauline Nordin & girl bulking myths

Pauline Nordin & girl bulking myths. Thanks Pauline for your inspiration. Ladies, don't believe the myths. Pauline Nordin's website: Paul...

Chest Workout

Guys were six weeks into this 2014 summer transformation hope you guys are following along as you can see the cuts coming in in the muscles of blowing up bab...

Ronnie Coleman - What if he Never Picked Up a Weight?

Subscribe for my weekly videos! Pretty cool video my team made about my career narrated by my good friend Brian Dobson. What would have ...

Fitness Myths Busted 4

In this video Pauline talks about the fat-burning zone For more information about Fighterdiet books click the link below

SPARTAN The F**K UP Inspiration! & Inspiration has come in more ways than one from what I have learned from Joe DeSena, his book, Sp...

ABC7 LA - The Ghost and The Whale

George Pennacchio is so kind to help promote The Ghost and The Whale (@GhostWhaleMovie) - Maurice Benard

How I Peak

Peaking can make it break you. How I do it. You can get my books the Cube Method and 365STRONG

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The Complete Arnold: Chest

Dips are another exercise that people don’t seem to use for chest—most use it as a triceps move. But I’ve always felt that dips really flush the whole pectoral area and are great for building the lower pecs to give you that impressive, deep muscular ridge that separates the pecs from the abs. To build maximum size, you should definitely do weighted dips (I used to hang an 80-pound dumbbell from my weight belt and do sets of 15 reps). Make sure you go all the way down until you feel a good stretch in your chest for each rep, leaning your torso forward and keeping your knees back, and don’t feel as though you have to lock out your elbows at the top. As for dumbbell flyes, don’t stick to light weights. Many people assume that flye moves must be done with light weight. Why? How will you add size using 25-pound dumbbells? Pick up something heavier. You’ll be surprised at how much weight you can handle. I used to start of with 65-pound dumbbells for my fIrst set of 15 reps, then progress to 75s, then 85s, still keeping my reps between 10 and 15.


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

Fighter Diet Tough Love

Is your belly  jiggly because you always have  so called PMS bloat 365 days of the year when  you're simply just a little fat, not bloated?

Sagittarius Horoscope for Friday, May 2, 2014

Friday, May 2, 2014 - You're a natural philosopher and are eager to discuss a complex situation at work today as long as you can maintain a bit of emotional detachment. But don't try to convince anyone of your moral superiority or you could alienate someone you would rather have as an ally. Think twice before heading toward the most intense topic possible. Instead, allow the discussion to meander without trying to manipulate the outcome. Surprisingly, you just might find yourself arriving at your destination sooner than you expect.


We 'Mirin Vol. 63: 20 AWESOME SELFIES If you've built your dream body, it's your responsibility to show it off! Here are 20 super-fit BodySpace members who have earned the right to take as many selfies as they want.

Lunge Towards Massive Legs

The lunge is a great movement for developing the thighs and strengthening the hips. Lunges target two primary muscles groups:              1) the hip extensors, comprising the gluteal muscles (glutes) and hamstrings             2) the knee extensors, made up of the four muscles collectively known as the quadriceps. The muscles used in the lunge are the same as those utilized in the squat, but the lunge provides greater range of motion, allowing more substantial glute and hamstring development.

8 Eyebrow-Raising Facts about Dwayne "The Rock" Johnson

When it comes to Johnson's success in the ring and on the screen, the numbers are astounding.

79 Core Crushing Exercises

For all-around fitness and health, it's vital to build a strong and stable trunk/midsection/pillar. Strengthening this part of your physique will not only help to reduce lifting related injuries, but also work wonders for developing those coveted washboard abs. Whether you're a beginner or you've been training for years, there are some challenging exercises here for everyone to move better, feel better, and look better. So pick a few and give them a try to bolster up your midsection for a rock solid core .

5 Ways to Trick Your Biceps for Bigger Arms

Performed on the vertical side of a preacher bench or lying prone on an angled bench, this is a tough exercise to find a good balance point. It will require some experimentation with bench angle but start at about a 60-degree incline and go from there. Start with a neutral grip at the bottom position and rotate outward (supinate) on the way up if using dumbbells. Avoid swinging and keep your elbows from flaring out. This exercise can be placed in the middle of your routine after a good barbell curl and should stay in the 10-12 rep range up to the point of failure. For the ultimate pump, use a straight bar and squeeze tight at the top and make this your finishing move to pack on the muscle.

Shoulder the Load For Massive Delts

When bodybuilders walk onstage, the first thing the audience notices are the athletes’ shoulders. The deltoids aren’t their largest muscles, but we notice them first because they create the framework for the rest of the body. This truth doesn’t just hold true for bodybuilders, though. The bigger your shoulders are, the better they’ll fill out any shirt or jacket, instantly giving you a more commanding presence in any room. So forget the question of heavy weight or high volume. If you truly want your shoulders to grow , you’re going to need both. Bottom line: If you don’t grow using the routine outlined below, you’re not doing it right.

12-Set Arm Blitz

Blow up your arms with this pump routine, straight from the training log of one of M&F's fitness experts.

The Five Best Exercises You're Not Doing

As an athlete you train to be bigger, faster, and stronger for that competitive edge. Sure, your classic exercises like the bench press, squat, and deadlift will get you there, but have you ever thought there could be something missing? Well, your instincts were right. The following five exercises will soon have earned a new, essential spot in your workout routines .

The 21-Day Calf Challenge

This one little word is what’s holding you back from getting your calves to grow. You need to train them more than once per week in order to make them grow. This is where the 21 Day Calf Challenge originated. The premise is to challenge yourself and train your calves for 21 days straight.  If you can get through the pain, you will ignite growth in your calves that you’ve never seen before. This has been proved by guys like Arnold Schwarzenegger, Bill Pearl, Steve Reeves, and Chad Waterbury.

The New and Improved M&F Food Pyramid

The Food Pyramid was so misleading and inaccurate that two years ago it was replaced with MyPlate, an improved but still flawed approach to fighting obesity. To be fair, the government’s nutrition advice was aimed at the average American who only desires to be in average shape. As an M&Fer who wants to be big and ripped, you need an entirely different approach.

8 Amazing Fat-Burning Intervals

If your goal is to burn fat, intervals better be part of your program. Besides being a quick method to getting in a great workout, intervals are extremely effective for transforming your physique. By incorporating intense periods of work with short recovery segments, intervals allow you to keep the workout intensity high while still maintaining form. The magic of high intensity interval training (or HIIT for short) lies its ability to keep you burning fat even after you leave the gym. In short, your body isn’t able to bring in enough oxygen during periods of hard work. Therefore, you accumulate a “debt” of oxygen that must be repaid post-workout in order to get back to normal. The result — your metabolism is revved for hours after you leave the gym. Trainers refer to this phenomena as excess post-exercise oxygen consumption or EPOC. The biggest way to use it to your advantage is to make short, intense exercise bouts a regular piece of your workout regimen.

Vegetables: 3 Fantastic Reasons Why You Should Be Eating Them

Are you a bodybuilder who scoffs at the thought of giving up your beloved protein for some boring carrots? Big mistake! You need your veggies if you want to reach your full bodybuilding potential. Lauded by health experts, doctors and your mom (remember "You're not getting any dessert until you eat all your broccoli"?), vegetables don't have a sexy rep, but their therapeutic and healing properties are essential to keeping you as healthy as possible for maximum gym efforts. And a bodybuilder in optimal health will make gains faster than one who isn't. So ignore vegetables at your muscle-gaining peril. From fighting disease to revealing your washboard abs, there are so many reasons to spend more time in the produce aisle that we could fill an entire issue. These are the most important reasons to say, "More, please," when it comes to vegetables.

Mom exercising with son kicked out of LA Fitness gym

When Ms. Grubb returned the next day, she discovered that her membership had been revoked. Grubb recalled, "He said, ‘Well, the notes here say that you were training people here and we have trainers that you know our customers pay.’" While gym policies prohibiting outside trainers are not unusual, the Florida mother maintains that she and her son were working out as a family, not as a trainer and client. “I think it’s pretty ridiculous that they would take her membership away,” Mason said. The perplexed Grubb laughed at what she agreed was an absurd situation saying, "It being my son and we're working out together. I just, it's insane, like it’s just, it’s insane."

Diet Q&A: What It Means to Be Alkaline

When it comes down to it, an acidic body is not a healthy body. Being in an acidic state more often than a neutral one, you put yourself at greater risk for all kinds of disease, chronic illness, weight gain, and even shaving years off your life. Keeping your body balanced and functioning optimally depends almost completely on your diet . An alkaline diet can boost your energy, help you sleep better, slow down aging, protect against cancer, and keep your mind sharp. By eating a diet that consists primarily of alkaline foods, about 70–80%, you can drastically improve your quality of life. However, all this talk of pH and alkalinity can get confusing, so we consulted Kerry Bajaj, a certified health coach at Eleven Eleven Wellness Center in New York City to get it straight.

Nutrition Advice: Carb Back-Loading Explained

M&F senior editor, Sean Hyson recently got Kiefer on the phone to clear up some of the misconceptions about his controversial plan, and get more specific advice on how to make it work under a variety of conditions. He also got Kiefer’s take on various other hot-button nutrition concerns. In this hour-long interview (which we have serialized into 19 separate episodes), we cover the following topics as they relate to carb back-loading.

2014 NPC Natural

Welcome to the NPC Natural Suncoast Classic.  Check back here for updated news and contest information. For Contestant entry forms and related information, see the Contestants page. John Hansen – Show Promoter Contact John via Email

Upcoming: The National Pro Fitness League

Franchises have already formed in New York, Philadelphia, Los Angeles, San Francisco, and Phoenix, and more are expected to form as the league expands after its inaugural season, slated to begin in August (an earlier summer or spring start is planned for the 2015 season). Several top athletes have already signed with one franchise or another, but combines have and still are being held in cities throughout the country, which will help teams make selections to round out their rosters.

Brandon Lilly, The Warrior Mindset & Prison Style Workouts - Zach Even-Esh

Zach's inspiration in training comes from the Golden Era of Bodybuilding & Days of Old School Strength. His mission is to help You kick ass & take names in Life AND Lifting without the hype, fancy fads or gimmicks. Zach's Commitment To Your Success Is Unmatched. He Knows What It's Like To Go From A Weakling To An Unstoppable BEAST In Charge Of His Life, Business & Destiny. Zach Made It Happen Through The Iron and Now it's Your Turn!

Where Do Burpees Come From? (Spoiler Alert: Not Hell)

But Burpee never intended his movement to be performed in such high volumes. In fact, Burpee Dluginski says that her grandfather rewrote the foreword to the 1946 edition of his book to explain that he believed that the military’s modification to his fitness test is strenuous and suitable only for those already in good cardiovascular health. According to Burpee Dluginski, her grandfather didn’t like how burpees came to be used—he believed that high reps of the movement could be bad for knees or dangerous to the back, especially for anyone who lacked core strength.

Inclined to Curl

While we’re at it, I might as well give you an entire biceps routine. Start with standing dumbbell curls and perform four sets of six to eight reps. I like using a lower rep range for this mass-building exercise. Then move on to seated incline dumbbell curls or preacher curls. Do four sets of 10 to 12 reps, keeping your rest between sets as short as possible — 30 seconds at most, if you can. From there, move on to concentration curls, which is a great movement for peaking the biceps. Again, four sets of 10 to 12 reps. Perform this last exercise only every other week. I believe it’s relatively easy to overtrain biceps, so eight total sets followed by 12 during alternate weeks is plenty.

Upgrade Your Front Squat

The front squat is probably one of the least comfortable exercises known to man or beast. Whether you’re doing it in the standard “rack” position or with your arms crossed, the bar is still more or less pressed against your throat. And impaired respiration is probably the last thing that you want when you’re going glutes-to-calves in the squat rack. But pain is temporary…quads are forever. (As long as you keep squatting)

Rookie Mistakes: The Squat

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

6 Ways Stress Can Be Healthy

So stressed you might punch the next guy who pisses you off? Bad idea. Instead, sooth yourself by reading about these surprising health benefits of being put under pressure.

5 Tips to Kinky Sex You Can Actually Pull Off

If you want to spice up your relationship with out-of-the-box sex, proceed with caution. Here’s how to master freaky for the first time.

What is Cracking the Muscle Code? - Born Fitness

It’s the only platform where you’re placed in direct contact with the experts who know how to build muscle, and it’s all delivered by some of the brightest minds in Dr. Schoenfield and the esteemed Mr. Aragon.

Growth Surge

Some supplements, when taken in large doses for a short period, might be just the thing for blasting through that plateau. Combining the following ingredients at the prescribed doses for one full week could give your muscles everything they are asking for and then some. Instead of the usual beat-down tactics, you’re taking an alternative route to the same end by jacking up your power and energy while igniting your growth triggers. It’s an opportunity to get back on the path to huge, which isn’t such a stellar word for Scrabble players, but it is a kick-ass word for bodybuilders.

David Henry’s Mass-Gain Diet

I use lots of garlic in many of my dishes. I sprinkle it on everything, even my dog’s food. It gives a nice flavor, especially when you’re sodium restricted. Grilling is the easiest way to add flavor to your food and not add a whole bunch of extra fat. Taste is definitely important, but you also have to determine your priorities. Are you trying to gain lean mass? Or are you trying to get huge for the sake of getting huge to scare people because you’re a doughboy?

5 Protein-Packed Pasta Recipes

3) While the shrimp and asparagus cook, place the milk mixture over medium heat. Add cheese and stir constantly until the cheese is melted and the mixture is smooth. Stir in the cooked shells, shrimp, and asparagus and transfer to a serving bowl. Top with bacon bits and enjoy immediately.

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.

X-Man Back Blast

Freeman is going to take us through his 2104 pre–Arnold Classic back workout to show us how the X-Man continues to hold his own and hold it down nearing his fifth decade on earth. These days, he’s mixed up his training split a bit, working back after hamstrings and winding up the day with trap and rear delt work, but here we’ll focus solely on the exercises he uses to widen his back and carve out crazy detail.

The Facts (and Fiction) on Fat Loss

At some point, you just have to set the record straight and debunk all the nutritional myths floating around out there. But here’s the catch: some of those so-called myths are actually true! But which ones? To help you make sense of all the confusing rhetoric going back and forth, we’ve compiled 10 of the most common fat-burning quandaries and sought to apply one of two simple labels to each: fact or fiction.

BJ Raji Off-Season Training

Green Bay nose tackle BJ Raji isn't letting the offseason slow his training down. He gives us an inside look at what he's doing to make sure the 2014 season is his best yet.

Warm Up with Self Myofascial Release (SMR)

Self myofascial release (SMR) is a hot topic in the fitness and training industry and with good reason.  Research shows that the pain, muscle tension, and corresponding diminished blood flow (decreasing both performance and recovery) that are caused by overuse, trauma, or even inactivity can all be improved or even nullified by SMR. With a few simple tools, such as a foam roller and tennis ball, a little time and some basic understanding of anatomy, the following techniques will result in more relaxed muscles, improved blood and lymphatic circulation and a more efficient stretch reflex in muscles. Bottom line: SMR provides improved performance and recovery. Even a small amount of time focusing on the fascia, muscle and tendons in this way will help prepare you for whatever lies ahead.

Health Q&A: Do I Really Need Toothpaste?

Basically, if you drink soda all day long you’re going to have cavities. If you’re a tea drinker all day long you’re going to have cavities. If you’re a coffee drinker all day long, or a frequent snacker, you can have more decay because of the sugars and because of the acidity. Your mouth needs to be neutral more times a day than it is acidic. It’s the pH that counts. If once a day an individual wants to do oil pulling, at least during that time period they’re keeping the balance a little bit better in the oral cavity and potentially creating a beneficial situation.

Daily Session: The No-Barbell Chest and Triceps Workout

The bench press is taken and so are all the cable machines, but the dumbbells are all free. Today is chest and triceps day - but isn’t the barbell bench press the best exercise for chest? Truth is, it is unwise only to bench press to see improvement in that lift and the size of your pecs. Andrew Sakhrani, CSCS of Monster Gym in Montreal, Canada solves today’s workout conundrum by giving us a chest and triceps workout that’s all dumbbells.

Get Pumped! Your Hip-Hop Workout Playlist

Motivation is the key to keeping you primed to keep pushing heavy weight in the gym. And what better motivator is there than music? We asked the experts—our dedicated  Muscle & Fitness fans—what workout songs makes their heart rate rise and gets them pumped to hit new PRs, and you answered. If you prefer hip-hop beats to get your muscles primed for a full-on assault, here are 25 rap songs for your workout playlist.

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!

Light vs. Heavy Weight

The real bottom line is that the majority of your workouts should utilize light-to-moderate weight for moderate-to-high reps. However, you need to frequently change your weight and rep ranges to keep the muscles stimulated and build both strength and muscle mass. So alternate between reps as low as 3–7 and as high as 25–50, but with the majority of workouts in the 8–15 range for best results.

The Scapula and Thoracic Spine: A Classic Love Story To Improve Your Overhead Position - Juggernaut Training Systems

This picture demonstrates the type of thing I see in the clinic.  A lot.  This is an upper back that is stuck straight.  This causes several problems.  1) The natural curves in our spine aid to distribute force and mitigate wear on spinal structures.  A straight spine gets to enjoy more compressive forces.  2) A flat thoracic spine makes for a very poor foundation for the shoulder blades to move on.   The scapular winging and tipping that you see in the picture is what happens when you stick a curved shoulder blade on a flat rib cage.  It ain’t a love story at the point.  Those two aren’t even sharing a bed together anymore.  3) Thoracic rotation will also be restricted because locking down motion in one plane, restricts another.  Many other problems arise as well – such as, poorly leveraged muscular attachments, increased extensor muscular tone, etc.

Bright Ideas: 6 Bold Pieces for Spring

Bold primary colors can seem a little “out there,” but they’re the quickest way to jolt your spring wardrobe into 2014. Fortunately, you don’t have to risk looking like a glow stick to make this look work; a little goes a long way, and the magic ingredient to tie it all together is closer to your comfort zone than you’d expect: navy.

Get Stacked: Healthy Muscle Sandwiches

But rarely do we put much thought into our sandwiches, settling for little more than the same old ham and cheese, and that can get stale fast—without providing you any advantage in the gym. Snap out
of that boredom without expanding your waistline with this arsenal of protein-packed recipes featuring flavorful combinations that are perfect for lunchtime or any other time of day.

Fighter Diet & Dominick Cruz (UFC)

Alliance Training Center is more than just a place to enhance you're physical fitness and or develop skills in martial arts. By joining Alliance Gym, you instantly become a member of not only the gym but of the family and community that is the foundation of the gym's friendly, family orientated atmosphere. At our facility you will find a community that is receptive to any and all skill levels and physical fitness levels. Our members embrace each other as they train together to achieve their personal goals with the guidance of our staff.

Are Metal Watchbands Outdated?

A: While multicolored, canvas watchbands have exploded in recent years, and “2014 is the year of the bespoke, handmade, leather watchband,” says Benjamin Clymer, founder of Hodinkee, the Web’s wristwatch website of record, the metal watchband—as long as it’s clean and silvery, not gold—is a timeless accessory that works just as well with a power suit as a T-shirt. (There’s a reason some of the most sought-after timepieces have metal bracelets, like the Rolex Oyster.) But remember that metal may require more maintenance, as it’s liable to break easier than canvas or leather. Also: Wear it with your watch face clearly visible (not on the underside of your wrist) so people don’t mistake it for a bracelet.


10 Best Moves to Lose Your Love Handles

You’ve tried situps, cardio, and dumbbell side bends, but nothing seems to get rid of that stubborn belly fat on your sides. Commonly called “love handles,” this area of your torso is part of the waist-to-hip ratio, an indicator of overall health. If you have too much cushion around your waist, ask yourself, "How hard am I really working in the gym?" To get the best moves for a slim torso , we asked Sadik Hadzovic, IFBB Men’s Physique professional for his 10 favorite exercises to keep love handles away. "This workout is effective because it's fast paced and designed to target both the rectus abdominals and the transverse abdominals," says Hadzovic. "To burn fat you must do more then just crunches and situps; You need to recruit your entire body to enter a thermogenic state that leads to an accelerated rate of fat loss." Complete your dream physique with these 10 moves that will carve up your core fast.

When Muscles Won't Grow

It’s exquisitely rare that any bodybuilder finds that every muscle reacts to training with the same degree of growth response. The vast majority of even the greatest champions find that certain muscles respond much better WHEN MUSCLES DON’T GROW THE VAST MAJORITY OF EVEN THE GREATEST CHAMPIONS FIND THAT CERTAIN MUSCLES RESPOND MUCH BETTER THAN OTHERS. than others. For the most famous former Mr. Olympia, Arnold Schwarzenegger, as great as his arms were, his hamstrings were devoid of even remotely similar development. At the other extreme, one of the lesser-known for- mer Mr. Olympia winners, Chris Dickerson, had impressively developed quads, hamstrings, and calves. But his arms were astonishingly unmentionable for a bodybuilder of that lofty a level. Even the freakiest of all former Mr. Olympias, Ronnie Coleman—who adorns the cover of the 3rd edition of my book, Extreme Muscle Enhancement—with all of the praise and adoration heaped upon him, no pundit has ever said they wanted his calves (which were, by comparison, mediocre at best). Yet in each of these cases of deficiencies, I can as- sure you that none were the result of a lack of training.

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54 6 Remedies for Lagging Upper Pecs
55 Neon Sport Volt at
56 Ursolic Acid
58 Happy Birthday to The Rock!
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60 Injury Free: Correct Posture and Exercise Form
61 Make Hot Browns For The Kentucky Derby
62 The 10 Best Bikes of 2014
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64 Washboard Abs Made Easy
65 The Definitive Guide to Upgrading Your Entire Wardrobe Online
66 Mezcal Madness: 3 Easy Cinco de Mayo Cocktail Recipes
67 The Hardest Step: Motivational Tips From UFC Pros
68 Old-School Ass Kicker: Andrew Dice Clay