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James Grage's Rewired Fitness Trainer - The Thinker -

Get the full program here: You're a Thinker! Here are the pitfalls often associated with your fitness personality and how to overcome ...

Creating A Training Program: Blending Science with HELL

From STRONG: The Seminar @ The Underground Strength Gym in Manasquan, NJ & http://Underg...

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Making Volcano Traps Erupt

Here’s the bad news: You can’t have great traps without them. Now for the good news: They’ll give you the thickest and highest traps possible. “Deads” are the perfect trapezius exercise, because they combine all total-mass principles for this fractious bodypart: maximum poundage, full range of motion, and intense stress on the traps through all dimensions and from top to bottom. As you start the lift, you’re bent over, which pulls your traps forward and stresses them over their entire area of mass, from bottom to top and side to side. As you raise your body, the stress moves progressively downward, from the top of your traps, across your rhomboids, pulling hard at the lateral extremities. At the top, you “lock out” the lift, shrugging your shoulders up and back, which serves as a peak contraction, especially for your upper traps. As you lower the weight, the entire process is reversed, but with the same beneficial effects. You can’t ask for more. Always do deads.

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Sagittarius Horoscope for Friday, May 23, 2014

Friday, May 23, 2014 - Your sense of anticipation is growing, but you still might not know what's around the next corner. You could successfully talk yourself out of your excitement today, only to feel the adrenaline rush again a little later. Stop attempting to resist the future; reclaim the optimism that you recently set aside to focus on pressing issues. A more positive attitude is an invitation to a whole new range of possibilities.

Blast Your Back with the Inverted Row

Contract your back muscles and bend your arms to pull yourself up to the bar. When your chest touches the bar, slowly lower yourself back down to the arms-extended position. To increase difficulty, elevate your feet on a bench or seat in front of you.

Superhero Abs

There’s no doubting that conventional ab exercises like the crunch strengthen the abs, but they also pull your spine out of position, which can set you up for lower-back pain down the line. Use the Superman pushup in place of crunching movements, and you’ll build not only heroic abs, but an iron core  that will strengthen other lifts like the overhead press and squat.

The Go Small to Get Big Arm Workout

Take a look at the workout charts below. The first exercises you’ll see on each training day are relatively big arm movements like weighted bench dips, skull crushers, and barbell curls. The lighter stuff comes last, when your arms are too spent to do much more. Gaining mass and size is all about priorities, and if your objective is to build bigger arms, start with big moves and finish with smaller ones.

Old-School Eats: Eat Like Arnold

What you’re eating now has room for improvement—it’s deficient in fruits and vegetables , and lower in protein than what Arnold would have eaten. In your new diet, the meals are designed to positively impact performance. we’ve also more than tripled your protein intake to give your body the material it needs to build new muscle tissue. Even back then, Arnold knew the importance of nutrient timing, utilizing a post-workout shake to improve the anabolic recovery process; you’re going to do the same. By increasing your protein and supplementing correctly, you’ll be able to introduce a new twist on a tried-and-true eating plan —and pack on slabs of lean mass.

Rock Hard Challenge 2014 Videos

Watch our professional demonstrate the moves in the first and second months of the Rock Hard Challenge.

12 Foods to Remove from the Fridge Forever

Growing up, your fridge was probably always stocked with staples like milk, cheese, yogurt, pickles, and on and on. Problem is, if you haven't smartened up about the contents of your kitchen, these everyday eats could explain why you can’t seem to drop those last five pounds, or why your doc has suddenly taken an interest in your blood pressure .

7 Reasons Your Guns Aren't Growing

The following mistakes are often made while training biceps, Perhaps one or more will hit home for you, and allow for some changes to your own program that will yield better results for your hard work.

High Intensity Circuit Training Workout

M&Fers are always looking for a solid routine that will build solid lean muscle and a ripped body. In this video, Mike Chang of demonstrates a high-intensity circuit training routine that will push you to your limit. Chang’s workout will not only burn a ton of calories, it will also strengthen your core, build your muscles and challenge your endurance level.

Get the Perfect Summer Physique

Clean up your training and nutrition regimen this spring to make sure you've got the beach body of your dreams come summer.

20 Tips to Shed Body Fat for Good

Consuming too many starchy foods, such as potatoes, rice, pasta and breads (especially at one sitting), provides your body with more than it needs for energy and glycogen stores; anything left over will be stored as fat. "You don't have to eliminate starchy carbs completely," says IFBB pro Mike Matarazzo. "But you should really cut back on them when trying to shed body fat." Limit total starch servings per day to 3-5, where a serving size is one cup of pasta, rice or sliced potatoes.

6 Healthy Low Fat Pasta Recipes

Pasta isn't all that bad. Here, we give you six recipes for turning pasta into muscle fuel.

How Much Protein, Carbohydrate and Fat Do You Need?

A: Normally, when you think about building muscle , you think protein. But Mike Francois, past winner of the Arnold Classic, knows that shouldn't be the only thing on your plate. Mass-building requires energy, through high carbohydrate intake. "To gain mass , you have to ensure you're getting enough protein to rebuild muscle tissue damaged through training, but you also have to eat a lot of carbohydrates because gaining size requires you to fill your muscles with glycogen," he says.

The Summer Body Project: The Workout Routine

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

7 Reasons You're Not Getting Stronger

Still stuck moving the same amount of weight? Any of these strength killers could be to blame.

The Amazing Sweet Potato Protein Cake with Cinnamon Swirl Protein Icing! - Protein Pow

I don’t know about you but I love eating protein cake, especially after a good workout! There’s just something about smashing the weights and then absolutely demolishing a big slice of cake ( even though to an outsider the whole sight of someone in their workout gear munching cake is absurd ). But it’s just too much fun to say no to! And weheheeey too tasty to turn away.

25 Ways to Get Stronger Now

If you can't lock out your elbows on the bench press, try setting the safety rails in a power rack at about your sticking point on the lift. Put roughly 100 pounds more than your one-rep maximum weight on the bar and then try to press it — naturally, you won't be able to move the bar but try hard anyway for six to 10 seconds. Do four to six reps, resting a few seconds in between, and then lighten the load to the weight you usually have trouble locking out. Your central nervous system should now be sufficiently fired up for you to lift it.

Join Our Staff

We are looking for energetic professionals who are looking to help us take Elitefts to the next level…entry level with high potential for advancement. Regardless of your profession if this fits you please submit resume to

Lean Legs Pak (Athlete)

Best selling combo pak with diet, weights and cardio all in one. Most effective attack to get lean, defined, sculpted, head turning legs!

9 Tricks to Look Bigger Instantly

But there are also times when you want to look bigger right now. The reason and the occasion may be different for every guy—maybe you’re meeting up with an old flame and want to show her what she’s been missing, or maybe you’re taking photos at the beach to post on Facebook. Whatever the reason, the following nine tricks can help you look 5–10 pounds bigger... instantly.

Bi's Like Kai's

Looking through this Kai Greene biceps-training article, you might notice one key element is missing. Sure, you’ll see the requisite photos of the 275-pound Brooklynite, showing of a physique that might just earn him a Mr. Olympia title next year. You’ll also read plenty of information about work-outs, and even a few key biceps exercises you might want to take advantage of.


While we can’t get superhuman strength and stamina, we can experience more success by making the mind-body connection. Feed your body good nutrition, get regular exercise, get health goals to increase your physical fitness, but don’t forget to exercise your brain my being willing to continuously learn. Learning doesn’t start or end in a classroom or with a high school or college diploma. Whether you read books, join masterminds, listen to audio courses, take community education classes or go to school to learn a new skill, learning shouldn’t end and successful people do it for their whole life .

9 Foods That Should Be In Every Diet

COTTAGE CHEESE This power-packed snack is a great source of both casein and whey protein. For newcomers to the world of fitness, whey protein is not only a staple protein source for bodybuilders, but it's also a key player in building muscle and burning fat. Casein on the other hand is a slower digesting protein protein, which makes cottage cheese the optimal bedtime choice to help keep your body in an anabolic stage overnight.

My Unique Methods for a World Record Squat

As part of refining my methods, I’m not currently doing any additional work capacity (often referred to as GPP) training. I have found that my current layout keeps me at an adequate level. If my work capacity is subpar, I will typically add in extra HIIT-based sessions on off days early in a training cycle. I may train work capacity if I have a specific conditioning-based event coming up, such as the Guinness World Record for deadlift in one minute that I performed three weeks prior to the meet I discuss in this article. As my primary goal was the meet, I did not do any specific training for that event.

3 Gut Check Moves that Burn Fat Fast

New challenges hold new results for those willing to take them on. Try these three dynamic, multi-joint moves for a jacked metabolism.

The Summer Body Project: Exercise Guide

While standing with feet at shoulder width, grab the bar with a slightly wider than shoulder width grip while resting the bar across your traps/upperback. Hold your chest up and out, pull shoulder blades together, and lift the bar off the rack using knees and hips. Take a step or two back, landing with feet shoulder width apart and toes pointed out slightly. While keeping elbows high and heels on the floor, squat down until thighs are parallel to the ground. Then, extend hips and knees upward maintaining the same posture until you reach the starting position.

Plyometrics: Box Jump to a Better Body

Some workouts, particularly in the CrossFit arena, call for high numbers of box jumps in a single go. This is definitely a more advanced approach and care should be taken to ensure your safety if you do a high-volume box jump workout or if you are tasked with performing them while fatigued. In either instance, the safer bet would be to scale down the height of the box, reduce the number of reps or, if possible, break it up into smaller components (i.e. instead of 20 straight, do four sets of five).

Workout Pyramids: The Fastest Way to Lose Fat

To make pyramids even harder, record your time. Do your regular workout then afterwards, add in your push up/knee grab finisher. Set the clock, push start, do the finisher and record your time. Complete the finisher again two days later with the goal of beating your previous time. This will ramp up your training intensity, burn fat and give you a great conditioning workout. Want to raise the bar even more with workout pyramids?  Add in some fitness equipment.

Burn Fat and Build Bigger Legs

To perform thrusters, hold a 25- or 45-pound plate at chest level and sit back, leading with your butt and keeping your knees behind your toes, onto the second or third stair. Once you’ve landed, stand up quickly and, in one motion using momentum generated by your lower body, press the plate overhead. For step-ups, hold the plate in a comfortable position and simply step to the second or third stair, step back down again, then repeat with your opposite leg.

The Secret To Delicious Coleslaw

In this season of large cuts of roasted meats, hearty root vegetables, and heavy dark beers, it’s nice to take a vacation every once and a while—not by hopping on a plane, but by hitting up the supermarket. Taste has a powerful ability to transport. I experienced this back in late November, when I ate at the new Philadelphia outpost of Fette Sau , a Brooklyn-based joint that’s smoking up some damn good barbecue. Outside the restaurant, people waited for cabs huddled in thick winter jackets. Inside, tucked into the restaurants’ wooden booths, I tasted a simple side dish that flew me to warmer weather. The crunch of the cabbage, the creaminess of the dressing, the bite of green apple—paired with their fat-veined brisket, Fette Sau’s coleslaw had me feeling like I was sitting on a lawn in my backyard, Dale’s Pale Ale in hand, head tilted up toward the summer sun. If you need a break from the barrage of hefty holiday meals, make up a batch of this slaw. (Hell, go the extra step and make these awesome spicy burgers , too.) The secret ingredient to the slaw—sesame oil—gives the salad a warmer flavor profile, which makes it suited for colder weather, but this isn’t a winter coleslaw recipe.

The Psychology of Injury

If you train hard for long enough, injuries happen . Muscles get strained, connective tissue tears, accidents leave you bruised or broken. In most cases, these unfortunate events are short-lived and we are usually back to pushing iron in a few weeks. But when we are not able to train at the level to which we are accustomed, other sinister ailments can become manifest. We become edgy and unpleasant around others. Our motivation in other areas takes a hit. Dietary discipline gives way to “eating feelings.” Tendons and ligaments are easy. Our spirit – not to mention our ego – sometimes takes longer to mend. And how we mentally and emotionally manage the stress caused by injury can directly affect our recovery time.

10 Grooming Products Every Guy Needs to Look Great

Everything a man needs to clean up and look sharp.

Deload, Detrain, Decondition...Defeated?

A longer study of (quite brutal) training and detraining paints a more optimistic picture. Ohio University researchers set out to examine the concept of “muscle memory” in two dozen women who trained the lower body for twenty weeks (twice weekly performing 3 X 6–8 reps to failure of squats, leg presses, knee extensions, and hamstring curls). They roughly doubled strength and increased the size of their type II muscle fibers by about 50 percent (36). (By the way, skin folds dropped substantially and their thigh and gluteal circumferences were unchanged. I would be willing to bet that there were some pretty impressive transformations among these subjects.) Six of the women came back after seven to eight months of detraining to find that they’d only lost about 50 percent of their gains in strength, but size was preserved in the type I and IIA muscle fibers. (Only the type IIB fibers, which were likely not used regularly during many daily activities (37), atrophied significantly (38).) When these hardy half-dozen retrained , they rapidly recovered their gains in strength and fiber size in only six weeks.

Get Steel Traps With Strength Bands

Most guys hit their traps with a few sets of heavy shrugs (hopefully not the rolling version) at the end of their shoulder workout. Shrugs are a great trap builder, but to shake things up and instigate new growth, try the banded barbell shrug. By attaching a strength band to a barbell, you’ll put a new kind of stress on your traps. Not only will you make the lift heavier without adding plates, the bands will also provide constant tension, pulling the bar back to your waist and forcing your traps to work overtime to keep the weight elevated.

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.

Don't Short Your Muscle Gains

At the end of eight weeks, significant post-training differences existed in strength, muscle mass, and subcutaneous fat, with the long-range group exhibiting greater adaptations than the short-range group. Detraining resulted in significant deteriorations in all muscle parameters in both groups, with the short-range group experiencing a more rapid relative loss of post-exercise increases in strength than that of the long-range group. Greater morphological and architectural resistance training adaptations in the long-range (owing to higher mechanical stress) resulted in a more significant increase in strength compared with that of the short-range.

Three Rules of Mass Building

There is no doubt that you can build mass on heavy weight and lower reps (1-5) but the load needed to gain mass on a low-rep program is difficult for the most of us. Unless you have a 400-pound bench press, 500-pound squat, and 600-pound deadlift, you will need some more reps. In order to cause enough stimulation for muscle growth, you need to have a higher time under tension (TUT) to cause enough microdamage to the muscle tissue. Conversely, if you train too light (15-25), you will not have enough load to stimulate strength in the long run. Different rep ranges on occasion help to break up the monotony but with proper nutrition and recovery, the 5-10 rep range will be the perfect prescription to gain mass.

Best Post-Workout Foods for AM Exercise

Greek yogurt will give your muscles the protein fix they need—it contains double the protein of regular yogurt and is much lower in sugar (so it won’t give you an unnecessary sugar spike and crash later in the morning). PB2 offers additional protein in a powder form, which many experts say combines with liquids to kick-start muscle synthesis faster than food alone. Throw in a ½ banana for a healthy complex carbohydrate.


Like the other truths here, this doesn't demand much time, thought, or extra planning. It just needs to take root in your head, so you can follow through automatically and make it part of your mindset moving forward. Constantly evolving and constantly learning—that's what makes the next level comes into view.


Did you know that there are numerous plants and nutrients that can have a dramatic effect on fat loss? This list only includes the most promising nutrients that support fat loss in multiple ways. I favor nutrients that can be simply added to your diet rather than supplemented, although in certain cases it's worth it to use a more concentrated extract or supplement form.

Even Stronger Than They Look: Franco Columbu

Billed as “the Sardinian Strongman,” he did exhibitions in which he bent half-inch steel bars, blew up hot-water bottles until they exploded, and deadlifted cars. In 1977, he was fifth in the inaugural World’s Strongest Man behind four giants who each outweighed him by around 100 pounds. Pound for pound, Franco Columbu may have been the strongest bodybuilder of all time.

The Best of #CaughtBeingHealthy

We're going strong in the middle of our #CaughtBeingHealthy Instagram Contest and hundreds of folks have already started tagging their fit-inspired photos. Join the party! The winner gets a sick bike-and-hike trip to Yosemite National Park courtesy of WanderWe and Jamba Juice. Get more info and details on the contest  right here and in the meantime, check out some of our favorite #CaughtBeingHealthy photos so far! 

Minimum Effective Dose: Why Walking Is Good for Your Brain - Born Fitness

Minimum Effective Dose is part of the Born Fitness mission to provide usable, simplified answers to common questions, add valuable information, and upgrade your health. Each week we’ll provide tips and thoughts (with links) that will improve your life without overload.

The Complete Arnold: Biceps

When doing any dumbbell curl, whether it’s standing, seated, incline, or concentration curls, start with your hand in a neutral position and then rotate it as you perform the rep so that your palm faces upward. Two inches or so from the top of the curl, twist your hand farther so that your pinkie finger is higher than your thumb and forcibly tense the biceps. The pain of the contraction is very intense, but it’s well worth it. Do this with every rep of every dumbbell curl you perform and, over the long term, it should make a big dif erence in your arm development. In addition to supinating, I preferred to let the dumbbell “drag” behind to get a stronger contraction of the biceps. Most people start a curl with their wrists straight, then flex their wrists toward the shoulders for better leverage as they raise the weights. That essentially eliminates gravity and nullifies the final part of the movement, where the peak contraction can really be accentuated. But when I curled the weight, I let the dumbbell roll down my hand and settle in my fingers so that my wrist was extended throughout each rep, not flat or flexed as you usually see.

Rip it Good

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

World Cup 2014: What They’re Wearing

The Adidas Battle Pack is inspired by the war paint of native warriors and features gold stripes representing the FIFA World Cup trophy. The new cleat comes in five silos including Lionel Messi’s adizero F50, which has a distinct blue and white pattern celebrating his Argentina federation.

Is Losing 11 Pounds in 4 Days Legit?

After the four days, each man had lost an average of 11 pounds, with about half of the weight being fat (mostly from the trunk) and half being muscle. Researchers followed up four weeks later and found that the guys had shed another two pounds, on average. After a year, the men recorded an approximate weight loss of five pounds compared to where they were before four days of eating practically nothing.


Move aside, pancakes! Your thinner and more hip cousin has just arrived. This recipe will get you excited to whip up an easy-breezy, protein-smothered crepe and then proceed to dress it with copious amounts of any toppings you wish—bananas, peanut butter, Nutella, strawberries, or even savory items like ham.

51 The Truth About Muscle Confusion
54 BPI Sports 1.M.R Vortex at
55 Lean, Mean Muscle Machine
57 EliteFTS: Judged
58 The 14 Best Things You Can Do for Your Body
60 TIP: Improve Your Training Technique
61 Betancourt Nutrition Bullnox Androrush at
65 Strength and Fortitude
66 Mark Dugdale's Last Week Conditioning Hacks
68 Fighter Diet Tell it like it is
69 Landon Donovan Dropped from World Cup Squad
70 Diet Q&A: Maca
71 7 Things Every Trainer Would Agree WIth
72 5 Rules of Fast Fat Loss
73 6 Late-Night Habits Ruining Your Sleep