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Brandon Lilly Knee Wrapping

Brandon Lilly demonstrating his knee wrapping technique at a recent Juggernaut Seminar.

Trusting Your Gut | Advice on Life, Training, and Business

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How Much Do Online Fitness Plans Cost? - Born Fitness

So here’s the truth: I charge less than $200 per month for both fitness and diet plans. There’s some wiggle room based on what the client needs, but I’m about to drop my prices even more. This is far below the industry average when working with individuals (and not group plans), where prices typically go from about $249 to $500 per month. I’m not here to judge prices or cast any judgment. There are many great trainers doing incredible work, and I have no doubt they are worth it. But my model is different.


Although he's obviously proven himself as an actor, Crews didn't get the title "the fittest man in Hollywood" by chance. Crews spoke with about his training on set in South Africa, his intermittent fasting nutrition plan, and his overall fitness philosophy.

Sagittarius Horoscope for Monday, May 26, 2014

Monday, May 26, 2014 - Whoever thinks that you Archers aren't industrious should stand back and just watch you in action today because you could demonstrate the true meaning of going the extra mile. No matter what, you are determined to come across with the goods and do something special. If you told someone that you would take responsibility for a particular task, then don't let anyone charm you out of doing the right thing. Your integrity is on the line now, so stop talking and get to work.

Mike O'Hearn

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21 Awesome Shoulder Exercises

Want to add some variety into your shoulder workout? Here is a powerful demonstration of 21 shoulder exercises that you can easily add into your routine. Fitness trainer Andy McDermott, creator of this "deltoid destroyer," video uses circuit training almost exclusively for getting lean and mean results while under the tough time constraints of a hectic lifestyle.

15 Best Bodyweight Exercises for Men

When you walk into the gym and every single bench and squat rack is taken by a bigger, stronger guy or by that “bro” doing curls in the squat rack, you could just turn around and walk out and say you’ll come back later. However, that isn’t an option when you’re trying to be your best you, because you know consistency is key. That one day off can lead to a week, which can lead to a month, and so on. Add these moves to your arsenal and watch the fat melt off your midsection all while building muscle, without skipping a day.

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.

Ray | Real Results | BPI Sports

Nutrition: My nutrition, or “diet”, has gotten better over time. When I was younger I could get away with a lot more than I can now. I have to be more consciences about what I eat, if I want to stay lean. I grew up eating Latin food and although it tastes awesome it’s not so good for trying to keep a 6-pack. Over time I’ve learned that it’s not that difficult to eat healthy. I no longer call it “dieting” – it’s just good, balanced nutrition. Every once in awhile though, I like a good cheat day where I eat something bad….you gotta live a little.

Rock Hard Challenge 2014 Meal Plans

Some nutrition experts say diet is 80% of the fitness equation. Others say 90%. Either way, we know that there’s no way to out-train a bad diet. (Ask any 300-pound powerlifter.) The sample meal plans here are comprised entirely of whole foods—with the exception of a few key supplements. Bear
in mind, these are only sample meals, so you don't have to stick to them exactly. However, any substitutions you make should be comparable to what we have listed here.

Protein Power: 7 Easy Ways to Make Chicken

Sure this lean protein is a healthy eating staple, but that doesn’t mean it needs to be boring. Here, chicken breast recipes you’ll actually love.

The 6 Most Brutal CrossFit WODs

None of these exercises are anything you haven’t encountered before; it’s just the sheer quantity, and the fact that you’re doing them all at once. The key is to pace yourself, especially during the first few exercises. Nathan Forster, owner/trainer of Reebok CrossFit 5th Ave in New York, says that the last mile is always the toughest part, no matter how well you’ve paced yourself. “You want to sprint to the finish but for most people, they’re pretty gassed at that point,” he says.

5 Tips for a Deeper Squat

What we do need to answer is the “how”. In many cases it’s much easier said than done. Having a good depth squat takes plenty of maintenance work to be able to (re)achieve ideal positioning. Here are a few helpful tips.

Lose More Weight With Cheat Days

Like all bodybuilders, Troy Alves, just off a sensational rookie season on the IFBB circuit, relies heavily on nutrition to help hone his physique. But he, too, believes in cheating and splurges every third day. "I like to go with something like a cheeseburger, no bun, wrapped in lettuce. If I want a carb meal, I'll eat an extra-large sweet potato with a little butter and brown sugar. Believe it or not, my body always seems to look harder the next day."

11 Reasons You’re Not Losing Fat

Burn fat, lose weight and start seeing real results by getting rid of these bad habits.

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.

The Summer Body Project: Diet Program

No workout is good enough to transform a body without a solid diet plan behind it. This year's Summer Body Project was designed for both the skinny guy trying to get big, and the heavyweight looking to strip off fat. During one of our hour-long conference calls and Google document collaborations, Tim McComsey, our registered dietician, prepared and presented an easy-to-follow dietary structure for both body types.

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.

5 Novel Moves for Shredded Pecs

Alas, this is where most of us begin our journey to a more muscular build . Initially, it served every need of a growing boy – not only did you want to have the biggest bench on your football team in high school, but you also wanted a barrel chest to fill out your extra large t-shirt, and look good at the beach. And as time goes on, the traditional bench press, incline press, and cable crossovers make up the majority of physique athletes’ chest training. They ditch bodyweight based exercises and uni-lateral presses in favor of the heavier counterparts. There is a good reason for this. Heavy weights build muscle and strength. 

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

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

7 Power Breakfasts to Power Your Workout

If you work, go to school or have to get other people to school, chances are that the time between your phone’s alarm and you pulling away in your car are likely filled with stress, hustle and coffee-deprived haze. But regardless of your morning rush, you need to fit in some time for food – some sustenance, not only to kick-start your motor but to halt muscle-wasting and top off your energy stores for the day.

Muscle Meat: The Best Burgers

Summer’s here, and for most, that means vacation. But the job of building serious muscle doesn’t wait for the man on vacation. You’ve got to lift big and eat big to make it happen. Luckily for you, summer is also synonymous with the great American burger, and the recipes we’ve got here show a daring disregard for the conventional. Each of these delicious burgers is packed with enough protein and nutrients guaranteed to fill up your belly while helping you fill out your frame.

10 Power Foods for Size & Strength

When it comes to the infinite number of foods that you can put in your body, there are good foods and there are bad foods. Clearly, you know to avoid the bad foods whenever possible, but when it comes to choosing the very best foods for your physique goals, that's an even harder decision. FLEX is here to make it easier for you to find the best of the best--we call them Power Foods.

10 Superfoods for Super Health

The latest nutrition science research, as well as data collected from people living way beyond 80, strongly suggests what (and how) we eat has a significant effect on the quality and duration of our lives. So if you want to go the distance and keep pumping iron well into your golden years, consider incorporating these 10  healthy foods into your daily diet. 

The Shakedown Episode 3: Chocolate Peanut Butter Shake

One of the most popular shake combinations, we give you a quick and delicious recipe for a chocolate peanut butter post-workout shake.

The Best 20-Minute 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.

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.

Train Like a Linebacker, Eat Like a Bodybuilder

Harry Selkow strolled into Columbus, Ohio this April in his usual fashion: shoeless. With callused feet and a handful of chalk ready to Selkow-approve every woman in his path, he presented for elitefts™. He covers everything regarding his trademark training philosophy, “Train like a Linebacker, Eat like a Bodybuilder.”

7 Reasons Your Legs are Still Skinny

Legs seriously lagging in the muscle department? Here's where the blame lies.

Can Cell Phones Harm Your Health? - Born Fitness

This isn’t directly about health, but you’d be mistaken if you don’t think your virtual reality doesn’t have potential risks. Social isolation is linked to everything from cardiovascular disease and rheumatoid arthritis. While it’s not a direct relationship, social well being leads to lower levels of interleukin-6, which is an inflammatory factor. People who lack in-person contact also are more likely to suffer from depression, have high blood pressure, and could even push people towards poor eating and sleeping behaviors.

4 Most Common Mistakes of New Lifters

Understanding and preventing these 4 common mistakes most lifters make when they begin to regularly lift weights can help you reach your goals faster and make the gym a regular part of your every day life. Sticking to the basics and training consistently are the keys to achieving long-term results and will help you avoid the pitfalls of doing too much, too soon.

The Most Common Workout Mistake - Born Fitness

As you know (and have experienced) I am not only big on warmups, but I consider the Warmup the cornerstone of Training for Warriors training. A common mistake in training, however, is to use either an inadequate or no warmup at all before training.  Since a trainee often thinks training itself is great at getting the heart rate up and increases core temperature, they often skip a warmup completely and jump head-first into the session. In most of the training books and DVDs out there, a warmup is quickly glazed over as if it is unimportant. This is definitely not the case and unfortunately sets the tone as if it doesn’t count.

The Gift Trains Chest

Need some motivation? Check out Phil Heath training chest 2 weeks before the 2013 Olympia.

Why Alcohol Sucks for Sex

According to Ferrer, “Though alcohol decreases inhibitions and makes you feel like you can take on the world, or in this case, any woman at a bar or at home, the truth is getting drunk will cause your package to go limp at the worst possible time. Alcohol is a depressive substance for the nervous system, which often causes impotency in men when drunk. You may ‘feel like performing,’ but Pepe will be down for the count.”


Let me be clear: You cannot lose body fat in specific areas of your body by training that body part more often. If someone ever tells you that you'll lose your gut by performing abdominal exercises, slap that person in the face and then explain to him or her that it's impossible to control where body fat comes off your body. The only way to strip the fat from your abs is by slowly and gradually burning it off from your entire body through cardio, nutrition, and resistance training.

Jay Cutler's Boulder Shoulders

When you want something fresh, something unique, something guaranteed to pack on slabs of unadulterated muscle to your frame, call on Jay Cutler. His plan is for you to replace your current delt routine with this one for only four weeks. For most trainers, that’s four workouts, but if you’re a twice-a-week kind of guy, that would mean eight sessions. It’s intense, explosive and should be used as a boost out of any plateau you may be experiencing in your current routine. Sticking with a high-intensity routine like this without switching off for a period of equal time could lead to overall fatigue, if not injury.

"Quadzilla" Paul DeMayo

Well, almost. DeMayo made his pro debut at the 1995 Mr. Olympia, where his definition lagged behind his density, and the lineup was stacked. He finished 12th. He placed similarly in three Grand Prix contests the weekend after the O, and then that was it. His entire pro career spanned eight days—a period during which he turned 28. Though it seemed he was just getting started, he was already done. For the next decade, DeMayo battled inner demons. He served two years in prison. He drifted in and out of jobs. And on June 2, 2005—at an age, 37, when other bodybuilders are still in their primes—he died of a heroin overdose.

Mark Dugdale's Last Week Conditioning Hacks

Before a competition, I carb deplete for at least three days. During this time, I train in such a way to deplete as much glycogen from the muscles as possible. This is a vital step of the process. By depleting carbs from my diet and also training to deplete glycogen from my muscles, I force my muscles to become hypersensitive to carbs. This ensures that the carb-up draws water into the muscles when I fill back out.

Is the Vertical Jump the Best Measure of Power?

Recently, there have been some people talking about how the vertical jump is a skill rather than a true power measurement. In some respects, this is true. The height of the vertical jump is dependent upon the speed of the center of mass upon takeoff. Athletes, in an effort to get the highest possible score, will find a way to enable them to jump as high as possible. This has led many people to rely solely on strength for power production. Therefore, they take long, slow windups (increasing squat depths) in order to have a longer acceleration phase before takeoff. On the other hand, those who rely on neural capabilities tend to have very minimal knee bend and hip bend before the jump. The key here is that while it is true that the method of vertical jumping has an impact on the results, it is also true that the athlete will stay with that style. If he is now jumping higher by using whichever chosen method of vertical jump, then his is producing more power. This can be likened to the “bathroom scale theory.” Bathroom scales are not always completely accurate when compared to doctors’ scales or the scales at a meet, but they can tell you if you’ve lost or gained weight.

5 Better-Body Burger Recipes

5 Better-Body Burger Recipes

5 Form Flaws You Need to Correct Now

Just because you’re doing an exercise the way you’ve always done it doesn’t mean you’re doing it right. We get it: Nothing gets under your skin quite like some random dude at the gym telling you your form is off. Even if you know he’s right, you immediately hate that guy. (It’s cool, we do, too.) But the bitter truth is he’s usually right. (And if he cares enough to say something, you should probably thank him.) Ignore him and, well, you’re setting yourself up for hurting a lot more than just your pride. Instead, prevent injury—and a wounded ego—and correct the most  common workout mistakes that we’ve noticed guys making in the gym.

Bigger, Faster, Stronger

The five sets of five reps methodology – widely known as 5x5 – was popularized by Reg Park , Arnold Schwarzenegger’s mentor and hero, and one of the best bodybuilders of his era. Bill Starr, world famous strength coach and author, has been a very vocal advocate of 5x5. Popular high school and college training methodology, Bigger Faster Stronger (BFS), has adopted this method as the nucleus of their strength program.

The Ultimate Nutrition Q&A

What you need are the tools and techniques to shift your body into an anabolic state, that magical place where your body creates new muscle, thus increasing your bodyweight, size and strength. We’ve picked 25 of the top inquiries we’ve received over the years from readers on this very subject, and posed them to our two resident nutrition experts — Chris Aceto and Jim Stoppani, PhD — to provide the information you need to know to grow.

Stretch or Contract?

The resistance-training program was performed three times a week and involved a combination of free weights, machines, and body weight. Knee-extension exercises were performed for 3–4 sets of 8–10 reps at 80% (short-length group) or 55% (long-length group) of full range of motion 1RM. Quadriceps strength, vastus lateralis architecture, anatomical cross-sectional area, and serum IGF-I (insulinlike growth factor 1) were measured at Weeks 0, 8, 10, and 12.

Vitamin or Hormone?

Vitamin D (Vit D) is not technically a vitamin or essentialdietary factor. Vit D is actually a pro-hormone produced phytochemically in the skin. And unlike traditional vitamins, vit D has its own hormone receptor (VDR). VDRs are found in at least 36 different organs in the body.

The Best Barbell Only Shoulder Workout

The clean and press is frequently called the most functional exercise of all, because it works every last muscle in your body to perform a basic movement pattern—picking something up and raising it overhead. The high pull isn’t done with heavy weights, but the speed you perform it at recruits all the biggest and strongest muscle fibers. Note that we’re also having you perform it with an extra-wide snatch grip. This makes the move easier on your shoulder joints, so you don’t inadvertently break them while you’re trying to build the muscle that surrounds them.

7 Ways to Improve Flexibility

Improving your bending ability is crucial for more than just preventing injury. In fact, flexibility training is an important aspect of gaining strength and size. The typical lifter spends most of their day outside of the gym hunched forward over a computer further deteriorating any chance at proper posture. Outside of just preventing injury, having better posture helps to show off the muscular physique you worked so hard to build. Proper flexibility also goes hand in hand with full range of motion exercises like squats and deadlifts, which are major muscle builders . Having tight hips and shoulders is a limiting factor for proper form on these exercises and can limit your program.

Bi-Bi Small Arms

Take preacher curls as an example. Say you normally use 100 pounds for 10 full-range reps. Instead, put 120 pounds on the bar. Since you’re weakest at the bottom portion of the movement, ask a spotter to assist you in raising the bar past the “sticking point” (the point from which you can control the weight on your own). From there, curl the bar up to the top position, squeeze your biceps as hard as you can, and lower the bar back down to about the halfway point of the normal movement. Make sure your partner stays at the ready to spot you when you falter. The idea is to keep the bar moving, save for the one-second contraction at the top. Imagine your arms as pistons moving the barbell up and down, rhythmically, for the prescribed number of reps.

MuscleTech Phase8 at

Overall, PHASE8™ contains only high-quality milk-derived protein sources designed to digest at different rates, putting your body in the perfect state for repair and recovery.* Unlike other protein blends, you won’t find any low quality proteins like rice protein in PHASE8™ .

Hangover Cures: 8 Healthy Foods To Ease Your Symptoms

Besides being an easily digested food that’s gentle on your stomach, eggs are packed with protein. Plus thanks to their large amounts of cysteine, “eggs help mop up alcohol’s leftover toxins,” says Tammy Lakatos Shames, R.D., author of The Secret To Skinny.  Although your waistline may be the last thing on your mind, keep your dish mostly egg whites—with just a yolk or two—so that you don't overdo it on the cholesterol.

Official worlds strongest man 2014 hoodie

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51 Born Fitness Newsletter - Born Fitness
52 Comparison - Bikini - 2014 New York Pro Championships
53 H.U.G.E. Superiority Complex
54 Cutler's Quad Quiz
55 Optimum Pro Complex at
56 Summer Body Project
57 Twitter / UnderTheBar: Honor & Remember ...
58 Less Is More
59 Sivan & Fighter Diet
60 Gluten-Free Steak and Veggie Pizza
61 Jay Cutler Interviews Overall Champ, Kirt Edwards
62 What Determines Your "Drunken Identity"?
63 Do You Even Lift? Five Rules For Avoiding Common Training Mistakes
64 MusclePharm Carnitine Core at
65 Ask Men's Fitness: Do Girls Enjoy It When You Talk to Them During Sex?