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STRONGCast 19: Marty Gallagher on No Fads, No Gimmicks, No Shortcuts

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Cable Triceps Ext Superset w/Rope Hammer Curls

Thrive On Intensity Edison & Manasquan Underground Strength Gym & In the battle of the Underground Strength Gyms, Edison and Manasquan prepare for the P...

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

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Top News
Sagittarius Horoscope for Tuesday, May 27, 2014

Tuesday, May 27, 2014 - A return to your regular routine makes the most sense now, but you might not be willing to give up on your dream of embarking on a journey of some kind. Nevertheless, it seems as if you are running out of time and can't get away with wasting your energy on non-productive activities. Luckily, with the right attitude, even the most boring chore can suddenly transform into its own adventure.

5 Easy Ways to Start Building Bigger Biceps

Want bigger, better biceps ? Then just do barbell curls until you puke. Ha. If only it were that easy. According to some self-professed experts, sometimes it is! But here at M&F , we take a more calculated, scientific approach to training, which helps you reach your full potential with your physique goals. Right near the top of the list of bodyparts that guys want to bring up are the biceps. But curling aimlessly is just as limiting as it sounds.

Bend to Build Midsection Muscle

To build truly strong and eye-popping abs , you have to expand your ab-exercise repertoire. This month, we’ll show you a move that’s lasted more than 100 years, and for good reason. Arthur Saxon—an early-20th century strongman—used it to build his core to the point where he could perform staggering feats of strength, such as extending a barbell loaded with 370 pounds overhead with one arm, while bent at the hips to one side. Now known as the Saxon side bend, this core builder needs to enter your 21st century workouts.

12 Healthy Foods That Aren’t Really Healthy

Don’t be fooled by the labels–these foods aren’t what you think.

Rx Muscle - The Truth in Bodybuilding

The weekend of May 9-10 in Dallas welcomed thousands of fans and athletes to the Europa Games [ ... ]

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.


Our entire product range is split into several key categories to make the buying process easier for you. Find out more about our product categories and discover which products are most suited to your training goals.

6 Reasons You Should Be Using Whey Protein

Are you doing everything right in the gym and in the kitchen, but still not quite reaping the rewards you desire? There’s nothing wrong with that feeling. After all, for many, the whole point in going to the gym is to continually create a better version of themselves. One often-overlooked way to gain greater results from your efforts and possibly increase your quality of life is through the simple addition of one item to your routine: whey protein. There are numerous potential health benefits from consuming whey protein and we’ve narrowed it down to the top six.

10 Reasons You're Holding onto Body Fat

If you’re not shedding belly blubber fast enough, then chances are you’re flubbing one of these training or nutrition tactics.

Push Your Pecs: Four Ways to Pushup

The push-up—like any type of press or pull—requires the use of several muscle groups working on concert. But unlike some of its barbell or dumbbell counterparts, the push-up calls several smaller muscle groups—which work as stabilizers—into play. Your abs, serratus, lower back, hip flexors and rotator cuffs all reap the benefits of a well-executed set of push-ups, even though your pecs are the main target. And strengthening that supporting cast will only help you on your bigger moves for your chest like heavy incline presses.

Full-Spectrum Strong: Army Ranger Workout

Five years ago, Major Mark Ivezaj went searching for a better training program for the men under his command in Alpha Company, 3rd Battalion, 75th Ranger Regiment—one of the most elite units in the U.S. Army. He found that program and more under the guidance of world-class powerlifter Matt Wenning, who at the time was training at legendary Westside Barbell in Columbus, Ohio. Wenning transformed Ivezaj’s Rangers into a stronger, more athletic group of soldiers—while also reducing injuries by an astounding 64%.

5 Fats You Shouldn't Fear

If you’re looking for ways to keep your cholesterol in check, monounsaturated fats are your ticket. Why? Studies suggest they have the ability to not only lower your bad cholesterol (LDL), but they can also increase your good cholesterol (HDL) levels. The best places to find them are in a wide variety of oils, as well as in avocados and even poultry. And, for all your guys who can’t resist a good snack, you’ll be thrilled to know that you now have an excellent excuse to snack on cashews, almonds, and hazelnuts.

5 Things You Should Know About Avocados

Think you know everything about this super food? Think again!

7 Tips for Sharp Abs

More formally known as the Weider Iso-Tension Principle, this means flexing a bodypart, such as the abs, and holding that position (much like bodybuilders do when posing). To do this, tense each muscle for 6–10 seconds, then relax for 6–10 seconds. Repeat for 10–20 sets. This is a great way to hit your abs while sitting in your car, on your couch or at your desk.

The Best Bodyweight Abs 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 bodyweight 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.

The 12 Best Bodies in WWE History

Whether you consider pro wrestling fine theater or the most appalling spectacle on television, if you lift weights, you can’t deny that you’ve drawn inspiration from its Superstars. Wrestling has always been a melting pot of the biggest and most multidimensional athletes from all sports—from football players and powerlifters to bodybuilders and martial arts experts—and it’s showcased some of the world’s most famous physiques. We looked back at the best-developed bodies in the history of the squared circle, the ones who made us want to train and those who are inspiring today’s new generation of wrestling fans and fitness buffs.

Emergency Shred: 2-Week Workout to Get Shredded

This high-intensity two-week program will help you ease into fall leaner than you thought possible—if you're ready to put in the work.

Sugar Is Killing You: Here's How To Get Rid Of It

Too much of the sweet stuff could stop your heart. Zevia CEO Paddy Spence tells you how to cut back for a healthier, longer life.

The 8 Absolute Worst Foods You Can Pump Into Your Body

Everyone loves a “cheat meal” or an overindulgence of food from time to time, after all—we are human. For seasoned athletes , the idea behind a “cheat” is to eat clean for a period of time, execute workouts as usual, and then “reward” the body with something that’s normally forbidden from a healthy diet. This strategy can certainly be effective for overcoming a weight-loss plateau and revving up the metabolism, but not all foods should be given the green light, especially if you’ve set an aggressive New Year’s resolution for yourself. Tim McComsey, a registered dietician specializing in weight-loss programming shares his eight foods to avoid at all costs.

16 Ways to Fight Fat: Nutrition

Since muscle-building is the fastest route to slim down, make sure your protein consumption is enough to keep up with your weight training. Eat too little and your gains could be slower. Get 1-1.5 grams of protein per pound of bodyweight per day to help your muscle gains along. Use protein bars and shakes to supplement your whole-food consumption and stave off cravings.

Home Work: No-Equipment Home Workout

Now for the real solution: a 20-minute workout you can do at home. No commute to the health club, no traffic, no packing the gym bag, no waiting for the power rack to open up. Below is a great, quick workout you can do at home (or in a hotel room if you’re on the road) that focuses on the legs, chest and abs. It requires no equipment and, if done with purpose, is intense enough to give you a great pump and shock your system something fierce. Give it a try next time you’re trapped at home and have the training itch.

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.

Build More Muscle: 5 Ways to Sleep Stronger

Lifting a bunch of weight doesn’t guarantee  broad shoulders , flat abs, and powerful legs. That’s because hard training is merely the stress that forces your body to grow bigger and stronger. In fact, too much exercise without proper recovery can deter muscle gains.

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.

High Volume, Great Results Workout Program

In our May issue , we introduced you to Joe Donnelly, a former college and professional football player turned fitness model. Back in his playing days, he was big and lean. Now, he’s big and downright shredded. And best of all, he’s more than willing to show you the training program he uses to stay that way. You saw his chest, triceps and biceps routine in the magazine. In the following pages you’ll see what he does for the rest of his muscle groups.

Lean Legs Pak 2 (Athlete)

Fighter Diet followers are becoming famous for lean legs! Yeah we're doing it! Let me take you on a tour on how to do it! Step 1: Build the dense muscle mass which gives your legs SHAPE Pauline Nordin Without muscle you can't shape up. I know you might be scared of getting bulky thighs, but you will not when you do Fighter Diet combined with my Lean Legs concept. Lean legs are not made over night. Start with sticking to it for three months without questioning 'is it happening?'. it is happening, don't worry about it. Step 2: Use a Fighter Diet diet plan which helps your body shed fat while building muscle. When you want to get tight and firm instead of jiggly, you need to provide enough good food without adding too many calories from unnecessary extras. Step 3: Melt off the layer of bod

Complement Your Barbell Curls With Chains

Chains can absolutely increase strength and muscle growth when used with barbell curls. They accomplish this by providing linear variable resistance (LVR), which means that as you lift the chains from the floor link by link, the weight they provide increases. This will improve your muscular strength and power because it forces you to use more fast-twitch muscle fibers. It will also place more focus on your biceps by giving you more resistance at the point in your range of motion where your biceps actually kick in—about halfway up.


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.

Protein My Whey – Berry Good Muffin

How many times have you walked into a Starbucks to order a skinny soy latte Frappuccino macchiato and you instantly lock eyes with the delicious blueberry muffin amongst the wonderful assortment of butter-filled calorie-laden pastries? Trust me, It happens to the best of us. What if you had the choice of a clean option, one that won’t derail your diet and leave you feeling guilty. Enter the “Berry Good Muffin”, our blueberry protein muffin that is an excellent source of protein and carbs. This recipe not only helps you save your waistline, but your wallet as well.

Supplement Your Mass

We know why you’ve neglected to step it up – with so many different supplements on the market today, you don’t know what to take, when to take it or how much of it to take. Well, leave the planning to us. Here, we give you a supplement plan for gaining mass that starts simple and progresses steadily, brining you to a hardcore mass supplement program while building big time muscle along the way.

H.U.G.E.: Forced Reps

Our HUGE® triceps forced reps routine illustrates how forced reps can be applied to a variety of exercises. The first, close-grip bench presses, is the easiest for the spotter. He stands behind the bencher and simply lifts up on the bar to relieve pressure.
 With lying triceps extensions, he’ll need to help move the weight both up and forward in a semi-arc. Finally, with pushdowns, the spotter can either push down on the exerciser’s hands, pull down on the cable, or lift up on the weight stack—all three methods require careful focus to remove just the right amount of stress on forced reps.

What Determines Your "Drunken Identity"?

Why do some people grow goofy and affectionate when soused, while others become downright nasty? There are a lot of factors at play, says explains Joshua Gowin, Ph.D., of the National Institute on Alcohol Abuse and Alcoholism. Some are speculative—a tiny bit of research links whisky to angry behavior (but it’s also possible that angry people just gravitate toward whisky, for whatever reason, says Gowin). Others, like these six below, are more concrete: different factors that science shows determine your intoxicated identity.

6 Innovative Muscle-Sculpting Movements

A few months ago, I quit my job. I did this to allow myself time to pursue my opportunities, devote time to my online clients, and start an apparel company. This allowed my husband to pursue his dream and open a powerlifing club and gym, The Region Barbell Club. However, when I left my job, I lost access to the typical machines that most bodybuilders use when training to build mass and size. Most powerlifters can make do without this kind of equipment, but bodybuilders go nuts.

Five Ways to Transform Boring Cardio into a Real Workout

But you don't need to live in a cabin in Siberia to get a real man's workout. Try these tips from Cameron McGarr, head of personal training at Equinox in Woodland Hills, CA , for a cardio routine that will kick your ass. -- Related: 10 Moves to Upgrade Your Run>>> How to Run the Right Way>>>

8 Navy SEAL Self Confidence Tips - Zach Even-Esh

I just returned from a TRUE vacation. NO computer, NO phone, NO connection to the outside world except for my my wife, my kids and my in laws. I ALMOST didn’t go on vacation, but, I’ve been going through a LOT of soul searching lately and this vacation away from my “life” was a HUGE step for me.


Research shows carbs are not necessary to maximally trigger protein synthesis. A recent study found there was no difference in muscle protein synthesis or protein balance when 25 grams of whey protein or the same dose of whey with 50 grams of carbs  were supplemented after strength training.

Intermittently Wrong

When I tried IF, I’d been training one or two days per week because of time constraints. I used carb back-loading adjusted to my training schedule to maintain my weight and strength. At 220 pounds, I had 6% body fat as tested by a water tank—a level that most of my noncompeting clients hold comfortably year-round with carb back-loading (with an application of Carb Nite to get there). I’d wake up, have coffee, then run through the rest of the day without food—and, for the most part, without hunger. At about 7 p.m., I re-fed like nobody’s business. For the first week, my workouts felt great, my skin tightened slightly, and no aspect of the diet was a challenge. Six weeks in, however, it was time to stop. Despite being easy and convenient, my body wasn’t coping well to IF’s demands. People told me I looked “small.” Not bad, mind you— just small. I lost 18 pounds, but I was neither ripped nor shredded. Instead, I was flat, and my skin felt loose. My abs disappeared, I felt like crap, and my strength decreased with each workout after the first week. I’d clearly lost lean mass during my IF trial.

Excessive Metal

only way to train to increase muscle mass. Subjects were assigned to two different loading schemes: high-load (70% 1RM) training at slow speed, or low-load (35% 1RM) training at high speed (explosive lifting). They found that when explosive and low-and-slow schemes were equated by volume, the lighter load for

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.

Swoldier Nation - Cooking Edition - Mike O'hearn & Gavin Murphy - Salmon & Veggies - Steve Cook Health

Join Steve with Mike O’hearn and Gavin Murphy who cook up some delicious Irish Salmon & Vegetables.

Can You Train Hard Without Carbs?

Should you consider staying on low carbs year-round? While it’s definitely the way to go in terms of losing excess bodyfat, the diet is not ideal for building muscle. If you stay on it and avoid carb days, you won’t get the benefits of insulin, which include an anticatabolic action in muscle as well as an anabolic effect in the presence of high blood amino acids. In addition, you need some carb for muscle glycogen repletion. Without it, your muscles won’t fully recover between training sessions. While ketones and other sources of energy, such as lactate and glycerol, can help to replete depleted muscle glycogen stores, that may not be enough for many people.

Signed Official worlds strongest man 2011 cap

Hat from 2011 worlds strongest man. Signed by myself (terry hollands) and brian shaw who won the contest that year.

Sponsored Content: East Meets West Burger

Nutrition information per serving: 348 calories; 15 g fat (4 g saturated fat; 3 g monounsaturated fat); 7 mg cholesterol; 621 mg sodium; 26 g carbohydrate; 3.9 g fiber; 28 g protein; 6.9 mg niacin; 0.5 mg vitamin B6; 2.1 mcg vitamin B12; 3.8 mg iron; 41.9 mcg selenium; 6.4 mg zinc. This recipe is an excellent source of protein, niacin, vitamin B6, vitamin B12, iron, selenium and zinc; and a good source of fiber.


After a warm-up to elevate your heart rate, lubricate your joints, and awaken every muscle group, focus on pushing heavy weights for low reps with perfect form. You'll have to experiment to find exactly which rep range will promote the biggest gains for you, and this will change over time. In general, though, shoot for between 4 and 12 reps per set. Stick to a specific rep range for a week, then move on to a new rep range the following week and vary the cycle over time.

Pro Supps Creatine at

Warnings: Not for use by individuals under the age of 18 years. Do not use if pregnant or nursing. Consult a physician or licensed qualified health care professional before using this product if you have, or have a family history of heart disease, thyroid disease, diabetes, high blood pressure, depression or other psychiatric condition, glaucoma, difficulty in urinating, prostate enlargement, or seizure disorder. Do not exceed recommended serving. Exceeding recommended serving may cause adverse health effects. Discontinue use and call a physician or licensed qualified health care professional immediately if you experience rapid heartbeat. Dizziness, severe headache, shortness of breath or other similar symptoms. Individuals who are sensitive to the effects of caffeine or have a medical condition should consult a licensed health care professional before consuming this product. Do not use this product if you are more than 15 pounds overweight. The consumer assumes total liability if this product is used in a manner inconsistent with label guidelines. Do not use for weight reduction. This product is intended for use by healthy individuals only.

Why You Should Never Skip Legs!

Why You Should Never Skip Legs!


From a financial perspective it certainly was a smart move as well and it shows in our balance sheet. Having a building along with the lot as an asset is much better than paying someone else's mortgage off. Claiming ownership also signals our trade partners that Nutrex is real and here to stay. We still have room to grow and embrace the possibilities that are in reach now because of our new company home. I see us being here for many more years to come and I am excited for our future.

Make-It Monday: Thai Steak Salad!

I would like to make this more complicated so that I would look like a better cook…but it’s not…and I ain’t. So, in a large bowl simply add your warm steak first. Then add in your tomatoes, cucumber, and red onion. Throw in your mint leaves and drizzle everything with a big helping of your homemade dressing. Gently turn all of your ingredients to distribute the dressing, squeeze your lime juice over top and serve!

PNE: Secrets to Maximizing Recovery Through Nutrition - Juggernaut Training Systems

Here is a fact, if you are going to the gym busting your butt everyday, but you aren’t recovering properly, you are wasting your time. Recovery is the key to making progress. Your time training in the gym is the catalyst for strength and performance gains, but the recovery process solidifies those gains by doing the […]

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52 Behind the Scenes: Photoshoot with Big Ramy!
55 Jay Cutler & Steve Weinberger Wrap Up the Jay Cutler Classic
56 Arnold Schwarzenegger: Back in the Day
57 Pavel & Fighter Diet
58 EliteFTS: Spud Inc. Suspension Straps
59 The Number One Fat Loss Workout
60 Terry Hollands worlds strongest man 2014 finals shirt
61 10 Grooming Products Every Guy Needs to Look Great
62 Best Pre-Workout Snacks for Morning Exercise
63 Epic Olympia Showdown: COLEMAN vs. CUTLER, 2005
64 The Fit 5: Be a Better Runner
65 Shrug It Off to Add Muscle On Your Traps
66 Program Design: Blending Science with Hell - Zach Even-Esh