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IronLife - Layne Norton: Dogma is dead

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IronLife - Layne Norton: Dogma is dead

Download your free issue of IronLife now at The first issue contains exclusive films and features from IFBB Pro Ben Pakulski, Layne Norton, ...

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Sagittarius Horoscope for Saturday, May 24, 2014

Saturday, May 24, 2014 - Even your closest friends could misunderstand your intentions today. You're not making it any easier for them now because you're unlikely to tell them everything they need to know. You aren't trying to make the situation any more complicated; it's just that you are afraid to share things about yourself that might be uncomfortable for others to hear. Nevertheless, taking a calculated risk should pay off if you balance your optimism with a healthy dose of practical realism. Spill the beans and hope for the best.

Marc Anthony Has Earned His Confidence

After nearly three decades as an international pop icon, with everyone from Bruno Mars to Pitbull seeking his advice along the way, Marc Anthony shares his secrets to career longevity, repeated success, and silencing the haters.

Five Workouts to Lose Weight Without Cardio

Burn fat and build a better body without pounding the pavement.

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.

The 10 Commandments of Gym Etiquette

Whether you realize it or not, you and those you share a gym with form a community. Making that community an entity that can work together for everyone’s benefit means following a few sensible rules—rules that aren’t posted on the walls of your gym but probably should be. Follow this simple code of conduct to ensure the safest, most productive—and least annoying— training environment for everyone around you. Go ahead and print these pages and tape them to the wall of your gym. It’s time everyone got the message.

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Golden Rules for Beginning Weight Trainers

If you’re diving into a new fitness program, it’s important to keep these guidelines close at hand for max results.

The Best Protein For Your Bodybuilding Goals

When : Broken up as snacks consumed over the course of the day. "“One way of getting the appropriate amount of protein in the diet is eating healthy snacks throughout the day," says Christine Evans, a nutritionist with NatureMade. Foods such as cottage cheese, yogurt, milk, hard-boiled eggs and protein shakes are very easy to make quickly or bring with you for a snack on the go.

Do Carbs Make You Fat?

While it’s true that lower carb diets provide many health benefits and can help with weight loss, low carb does not mean no carbs. When you’re training and exercising, your needs for carbohydrates increases. And if you’re trying to gain muscle, carbs are an essential part of the equation. What’s more, for many people, white rice is, in fact, one of the best carbohydrate sources because it isn’t associated with stomach distress, allergies, bloating, and it’s not loaded with sugars that are linked to diabetes or obesity.

How Much Fat Should I Eat? - Born Fitness

You have a lot more freedom to eat “fatty” foods than anyone would have thought 10 years ago. When I  design diet plans  for my online clients, I do so by giving them a wide variety of options that they can plug into meal templates. This means enjoying everything from steak, pork, chicken with skin, eggs and fish, as well as dairy products, avocados, nuts and seeds and nut butters. When it comes to cooking, don’t sweat it: butter, olive and coconut oil are all great options. While each individual is different, a good rule of thumb is that you can eat upwards up .4 to 5 grams per pound of your target body weight. (So if you wanted to weight 180 pounds, you could eat as much as 90 grams of fat.) The number might initially seem like a lot, but when adjusted for how many calories you should take in per day, it’s exactly right.

3 Protein Bars You Can Make At Home

You would never chase a workout with a Snickers, but if you scan the ingredients of the chocolate–peanut butter protein bar stuck to the inside of your gym bag, you’ll be shocked to discover what it really is: a glorified candy bar, complete with all the sugar, preservatives, artificial colors and flavors, and other half-baked ingredients that you go to great lengths to avoid everywhere else. Screw that! Making protein bars at home is easy (many recipes don’t even require an oven), and with the following guide from Camilla Saulsbury, author of Power Hungry: The Ultimate Energy Bar Cookbook , it’s a foolproof way to take your body and health back into your own hands.

10 Ways to Lose Muscle

3. YOU WORK TO EXHAUSTION If the biggest musclehead in the gym has taught us anything, it’s that doing lots and lots of sets and reps to the point of total collapse (he can’t even muster his signature grunt!) is the best way to build muscle. Never mind that he’s a genetic freak and/or probably on steroids. More than 20 total sets per muscle group, or more than 15 reps per set, may leave your muscles swollen (hence the ego-enhancing “pump”), but it will be from inflammation, not actual muscle growth. Any weight that allows that much work is too light to cause sub- stantial growth, and you’ll reap no lasting gains.

6 Lean Burger Blends for BBQ Season

Firing up the grill? Consider this your ultimate guide to busting burger boredom, with six healthy ways to pick, mix, and cook your meat.

Heavy Bag, Kickboxing, Cardio Blast

This high-octane cardio workout will not only burn loads of calories and fat , it will also enhance your overall conditioning and endurance levels for greater athletic performance in the gym. So take a break from your typical cardio routine and push yourself to the limit with this full throttle, total body workout . See if you've got what it takes to go all 10 rounds with just 45-seconds rest between each round.

Fat-Free Mass Gains

One of the hardestnutrition programs to put together is a mass-gaining plan for the formerly fat guy or the person who continually wrestles with bodyfat. The problem: whenever the individual’s mass gains start to kick in, lo and behold, he starts to balloon up and add too much bodyfat. It’s a never-ending struggle and exercise in frustration.

No Equipment Home Workouts: Fat Loss Edition - Born Fitness

Not every workout needs to occur at a gym, take 60 minutes, or even require any equipment. When I’m on the road, whether for business or pleasure, finding a fitness facility isn’t top priority. Or if I’m at home and tied to my desk, I’m not going to stress about getting dressed and ready to train. But none of those are reasons why I can’t still find a time to sneak in a quick workout. And for someone who is on the road nearly every week, this is a necessity and a realistic approach to prioritizing health.

'Vikings' Star Clive Standen's Warrior Workout

How do you work out when your gym is at the top of a mountain or in the middle of a field in the pouring rain? That doesn't stop Vikings star Clive Standen, who doesn't get the luxury of a state-of-the-art gym when he's on the set of his show. Standen talks about preparing to play a hardcore viking and what goes on on the set of the History Channel series in his exclusive photo shoot with Muscle & Fitness .

Fat Loss Mistakes (and How to Lose Weight For Good) - Born Fitness

Weight training is designed to provide faster results with less time in the gym. Not only do you have to work out fewer times per week (you’d be shocked what you can do in just 3-4 workouts per week) you’ll also have shorter sessions. That’s because intensity is much more important than duration for eliminating fat. So you can spend a fraction of the time in the gym and still kiss your tummy good-bye. In fact, research has shown that 8 to 12 minutes of intense intervals can burn as many calories as 25 to 30 minutes of constant moderate exertion exercise. Does that mean you only need to exercise for 8 to 12 minutes to see your abs? Unfortunately, no. But don’t be surprised when you spend less time on the cardio machines, pick up a few dumbbells, have less time in the gym and suddenly don’t even recognize your own body.

Lou Ferrigno's Tips for a Hulking Back

While thickness of the erector spinae muscles are key to a powerful back, it's the development of the lats and all the smaller muscles that add immeasureably to the detail and awe-inspiring sight of a fully-developed back. And in order to achieve that detail, you need proper form. Too often, builders focus on power when building a muscle like those in the back. That's a shame, because all that pain—and maybe even injury—is for nothing. When power wins over form, you'll be disappointed with your results.

The Fat-Busting Superset Workout

“Weight training in general is necessary in burning fat because it stimulates the growth of lean muscle tissue, which in turn increases metabolism,” says Jim Ryno, owner of LIFT, a private personal training facility in Ramsey, New Jersey ( “And supersetting actually increases the amount of work you perform in a specific time period, since you’re moving quickly from one exercise to another with minimal rest in between sets, which leads to a more intense workout and a higher expenditure of calories. Supersets are a sure-fire way to further boost your metabolic rate and burn fat faster without spending more time in the gym.”

Chain Up for Chest Mass

Chain flyes are performed by attaching the handles you use to perform cable crossovers to a set of clanking chains and getting into standard dumbbell flye position on a flat (or angled) bench. You are still able to get some of the stretch (lacking in cables) that you feel with dumbbells. However, as your arms abduct to the fully stretched position, the chains (read: the resistance) unload on the floor. This removes much of the strain from the shoulders. As you adduct, or squeeze your arms back together, the chains start to lift off the floor again, giving you the peak contraction advantage of the cables.

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.

Mind Over Muscle

They’re part of your vision, too. When I competed against Sergio Oliva the first time, and he posed his tremendous lats, I shied away. Regardless of how good my body looked, I let him beat me mentally. Because I felt like a loser, I became one. But when we rematched a year later, I was able to convince myself that I was the winner before the contest even began. As a result, no matter what Sergio threw at me, I had the guts to match him pose for pose, and I took the Mr. Olympia title from him. As strong as the body is, the mind is where true strength comes from. One of my favorite examples is the Russian weightlifter, Vasily Alekseyev, who was the first man to clean and press more than 500 pounds. Think about that: Few men ever bench-press 500 pounds, let alone press it overhead. Nevertheless, Alekseyev wasn’t intimidated. He did it, then American Ken Patera did it, and others have followed. That kind of feat will never be easy, but once someone has the courage to do it, it happens again and again. Whatever your goals, in the gym or in life, you must make up your mind about them first.


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.

The Best Full Gym Chest 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.

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.

Can't Sleep? Five Sneaky Reasons You're Tired All The Time

While the stimulating power of caffeine is great first thing in the morning or before a workout, it can make it tough to doze off if you're having it too late in the day, such as after 2 p.m. “Many people may be ingesting a lot more than they realize, because it’s in a lot of things besides coffee,” says Sack. Check the labels of your energy or sports drink or other supplements, such as Hydroxycut, to see if it contains the potentially sleep-wrecking ingredient.


This program is based on the use of three exercises (leg extensions, leg presses and hack squats) that directly target the quadriceps with little stress placed on the hamstrings and calves. If your quads are a weakness, you should prioritize them by training them all-out after a rest day, when they are freshest.You can substitute front squats for leg presses, but that may fatigue your hamstrings, glutes and lower back before your quads get enough work. Since any type of squat requires balancing the weight under control and consideration of protecting the back, leg presses can be more effective in keeping full attention on the quads.

5 Sex Myths She Believes

Some sex myths are just flat out ridiculous. While your girl knows (or should know) that having you wear two condoms is definitely not better than one, there are a few myths that might send her for a loop. Even as you get older and more experienced it’s not always easy to separate fact from fiction. Here are the five most commonly spread sex rumors—we’ve set the record straight.

The 8 Best Things You Can Do For Your Metabolism

If you have a desk job, take the stairs and park at the end of the parking lot. Get up from your desk and move around the office every 15 minutes. Go for walk breaks instead of coffee runs. Even stretching and fidgeting can help burn more calories and coax your metabolism along.

The Best Full-Gym Ab Workout

2 .  AB-WHEEL ROLLOUT Sets: 3 Reps: As many as possible Rest: 0 sec Kneel on the floor and hold an ab wheel beneath your shoulders. Brace your abs and roll the wheel forward until you feel you’re about to lose tension in your core and your hips might sag. Roll yourself back to start. Do as many reps as you can with perfect form and end the set when you think you might break form.

The 5 in 5 Gain Plan

Today’s bodybuilder is interested in not only the quickest, but also the smartest and healthiest way to add mass. FLEX, ever ready to serve, has answered this call for an efficient mass-gain strategy by constructing a program that will help you, the average reader, gain five solid pounds of muscle in five weeks, without an accompanying layer of lard around your middle.

Optimal Approach to Postcontest Rebound

Instead, you will increase the carbohydrate allotment you are accustomed to by 100%. So, if you had been eating 180g of carbs in the final stages of your preparation, you will now eat 360g. The increase in carbohydrates will increase leptin levels and slightly simmer down ghrelin production. Hunger will still be taunting you regardless of the increase in carbs, but you will be rewarded for your dogged discipline when overcoming these ghrelin-induced cravings. As the weeks progress, you will slowly ramp up carbohydrates little by little—around 25g per week until you reach your optimal level.

H.U.G.E. Superiority Complex

Well, supersetting is not the be-all and end-all of training techniques, but it’s certainly in the conversation when you’re talking about the most effective ways to increase your intensity. Supersets are simply two sets of different exercises performed one after the other without resting between the two. Officially, under the Weider Training Principles vernacular, “supersets” refers to sets done alternately for opposing muscle groups, such as triceps and biceps, and “compound sets” refers to doing two movements for the same muscle group; these days, however, “supersets” is the more commonly used term for any back-to-back exercise combo.

Greek Yogurt: Your BBQ Secret Weapon

The protein-packed power food is a versatile cooking ingredient and a healthier way to add richness to sauces and sides. “You can cut calories and fat with substitution, since the texture is creamy. It will not change the consistency," says Maria Pagano, RD, a personal training manager at Equinox. Try plain, nonfat Greek yogurt in place of these fats:

Weider Principle #25: Retro-Gravity

Every rep has a positive half (contracting the muscle) and a negative half (lengthening the muscle). Usually, the former occurs when raising the weight, and the latter when lowering the weight. So about half of your time under tension during a set is spent returning to the starting position. The interesting thing about this is that research has shown you’re approximately 20% stronger during the negative halves of reps than during the positive halves. The Weider Retro-Gravity Principle prescribes that you slow down the negative side of reps—that is, effectively resist the pull of gravity—to work your muscles during the period when you’re at your strongest. Take approximately 3–6 seconds to complete each negative half-rep.

Five Ways to Make Your Push Up More Productive

5. Push The Ground Away From You Instead of pushing yourself off the ground, think of pushing the floor away from you. This force production translates into full body tension and creates a bracing effect throughout the whole body. By pushing the ground away from you, you’ll use more muscles making the push up more of a full body exercise.

Best Chests of All-Time

A lot has changed in the past four decades, and that includes bodybuilding standards, as 2011’s best legs and backs far outpace those of 1971. But during that same period, chests have remained the great constant. Their standards have fluctuated through the years but never eclipsed the ’70s. To find out why that is, what has changed and what has stayed the same, we look back at the best pecs of the last four decades, ranking a top five for each era, and we examine how they were built, then and now.

The No-Situp Ab Workout

When you think of ab exercises , the first one that usually comes to mind is the situp. While the situp is OK when performed properly, there's other options that place less strain on the neck, spine, and lower back, especially for people who spend countless hours sitting or working at a computer. "Spinal flexion," which basically means you sit in a hunched crunched position for too long, is similar to a situp, and over time, can cause numerous problems including poor posture, pain, and decreased performance.

Insider Access: Born Fitness Memorial Day Sale - Born Fitness

This year I’ll be offering only two sales: the first on Memorial Day and the other on Black Friday. That means this is your only chance for the next 6 months to access huge discounts.

Get Bigger Quads With Classic Exercises

Unique exercises have their place in any program, but many people focus on them too much when they should really be stressing rep ranges, volume, intensity, and frequency with basic moves. Work harder to understand and manipulate these variables, while placing less emphasis on esoteric exercises, and you’re bound to see shocking results. The workout below represents “multi-rep range training,” with strength training rep ranges on squats, hypertrophy ranges on leg presses and lunges, and high reps on extensions to finish it off.


If lifting a barbell is a war, then your central nervous system (CNS) is the general directing the battle. Compensatory acceleration training, or CAT, is lifting sub-maximal weight with maximal force, which teaches the nervous system how to recruit more muscle every time you lift. By building explosive power, you can blast through sticking points, which is the key to a big raw bench.

Q&A with Terry Crews: Published Author, “Nip-Syncing” Pioneer

TC : First of all, it’s all about me. All the mistakes that I’ve made in the course of becoming a man. There were periods in my life of astounding immaturity, cringe-worthy moments that right now, I look back and I go, "Holy cow!” I was thirty-five and I was like, you know what? I’m an idiot. It’s weird because as an actor, sometimes the immaturity is rewarded. And as a former athlete, immaturity gets rewarded in a lot of ways. You’re really never asked to grow up. What I really wanted to face and to show in the book is that the moment I became a man... it kind of gets highlighted. It’s really one of those things where my family was the challenge for that. They really pushed me and forced me into ways that I had to mature. I had to grow up or I was really going to face my own demise. It’s not manhood as it is to everybody, it’s more my story, my take on it and what it took for me to become what I consider now being a man.


10 Ways Music Can Boost Your Well-Being

Music can make people feel centered and reduce anxiety and depression, says Shara Sand, Ph.D., associate professor of psychology at LaGuardia Community College, in Long Island City, N.Y. “I believe that music is healing because there’s something about the vibrational properties that restore a certain kind of balance,” says Sand. Here we show you 10 ways that music can boost your well-being.

Optimum Gold Standard 100% Whey at

Whey protein is popular with active adults because it digests rapidly and is a rich source of amino acids for muscle recovery. Whey protein isolates are the purest form of whey and the primary ingredient in Gold Standard 100% Whey. Each serving provides 24 grams of rapidly digesting whey protein with low levels of fat, cholesterol, lactose and other stuff you can do without. There's no doubt this is the standard all other proteins are measured against.


Life gets busy and chaotic, and taking an hour to train your legs every Tuesday and Thursday isn’t always possible. Good news: Daily workouts don’t have to take all day! These fast-paced circuits are a great way to maximize your time, burn fat, and get the most from your trip to the gym. Crush your workout and spare your schedule with these athlete-recommended training sessions!

Mass Machine Nutrition MM300 BCAA SUPREME at

To ensure that the Amino Acids in Mass Machine Nutrition's MM300 BCAA SUPREME could be fully utilized for increased recovery and promote anabolism in the body, we added a little extra “muscle” in the formulation. Vitamin B6 works as a catalyst in the body to support and utilize the Amino Acids helping to drive protein synthesis.*


As part of my plan, I went to see my physician to ensure that my body was ready to take on some of the additional challenges I was about to endure. I had explained that I experienced occasional palpitations from time to time so they ordered my first ever EKG. The results immediately led me to a cardiologist, who diagnosed me with hypertrophic cardiomyopathy (HCM, for short).

51 Train with Jay Cutler, Episode 2
55 The Fighter Diet journey
57 MHP Exercise Tip – Tricep Kickback
58 Squared Away
59 The Growing Menace
60 Big Ramy's Posing Routine at the 2014 NY Pro
61 STRONGCast 20: Matt Wichlinski, Wrestling Workouts, Art of Coaching, Success & Bodybuilding - Zach Even-Esh
62 Hit Your Glutes & Hamstrings Hard
63 UFC 173 Set to Light Up the Holiday Weekend