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Look Strong, Lift Strong: Layne Norton's Legs And Arms Blast -

Pop quiz: Size or strength? For raw elite powerlifter and natural bodybuilder Layne Norton, the answer is both. Try this innovative workout to build oak-strong legs and massive arms!

Conor McGregor Inspired By Fan's Muscle-Up Message

The UFC contender was blown away by his 64-year-old fan's technique.

UFC Fighter Conor McGregor Takes Muscle-Up Challenge From 64-Year-Old Man

Russian Strongman Sets New World Record Pulling a House

Elbrus Nigmatullin makes a new milestone with an incredible display of strength and power.

Jason Wheat's Big And Strong MVP Chest Workout -

Building a big, strong chest should be at the top of every MVP's to-do list. Jason Wheat's compound-based, pyramid-driven chest workout will help you get the job done.

Simeon Panda's 6 Rules Of Muscle Growth -

Struggling to build muscle? Follow ripped bodybuilder Simeon Panda's 6 principles of growth to build the body you desire!

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STRONG Life Ep 56: Strength Coach Biz, Kettlebells, Staying True To YOU & Life - Zach Even-Esh

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

Sagittarius Horoscope for Thursday, May 28, 2015

Thursday, May 28, 2015 - Unresolved issues could sneak in amidst friendly gestures today as the diplomatic Libra Moon sashays through your 11th House of Groups, encouraging you to act graciously. Unfortunately, it's nearly impossible to tell if a topic is significant enough to address now or if it's only a temporary frustration. Thankfully, you can get away with taking the course of least resistance for a while, leaving the heavy lifting for some other day. Playing nicely with others cultivates a harmonious environment and a better night's sleep.

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Healthy Eating: Cut the Bull When it Comes to Protein

Just know that a well-rounded, plant-based diet rich in fruits, vegetables, nuts, and whole grains can easily provide all the protein your body needs to build muscle. More important, according to numerous studies, including the landmark Adventist Health Study-2, people who eat a plant-based diet live longer, healthier lives. They have fewer cases of cancer, heart disease, type-2 diabetes, and are less likely to be overweight. And if your carbon footprint is important to you, you’ll leave a smaller one of those, too.

Best Exercises for a Complete Back Workout

The back isn't only one of the body's biggest and strongest bodyparts, it's also the most complicated in terms of being a series of interconnected muscle groups. For the purposes of this feature we're dividing the back into its four main regions: 1) the upper and outer lats, 2) the lower lats, 3) the middle back and 4) the lower back . Each area requires specific stimulation via the exercises and angles of attack used, and we'll show you the two best exercises for each. With this menu, you can customize your own workout by choosing one exercise from each category to create a total program. Or if one region is lagging, you can pick additional movements that hit that area only. Either way, fully understanding which back exercises hit which portions of your back will allow you to build shape (in particular the V-taper ), thickness and width. Note: Many of the exercises we include here do not isolate but rather emphasize certain areas of the back musculature.

The 6 Best Sex Positions and How to Train for Them

Knowing is half the battle. Get ready to impress with workout tips for every key sex position.

6 Fitness Tests You Should Be Able to Pass

Spring is finally here, which means all of you students out there have finals coming up. For most of your classmates, that means lounging around for as long as possible before a series of grueling all-nighters fueled by caffeinated drinks and thoroughly processed salty snacks . Don’t let yourself go down that road—use your time wisely (at least go about it better than your roommates do). And, of course, don’t let exercise fall by the wayside through all those sedentary hours of reading and writing. Take a study break to take our "fitness final exam," assembled with the help and recommendations of trainer Dan Trink of Trink Fitness.

The 360-Degree Shoulder Workout

Just about every Muscle & Fitness reader knows that to  build cannonball delts , you need to start with heavy presses followed by an isolation exercise for each of the three deltoid heads. Astute readers even cycle the order in which they train each deltoid head from one workout to the next, knowing that the move that comes first will be trained harder as energy levels and focus are higher earlier in the workout. This workout takes that training philosophy one step further for hardcore gains. After a pair of  compound moves , you'’ll do two shoulder exercises back-to-back for the targeted deltoid head (Shoulder Workout No. 1 focuses on the front head, Workout No. 2 the middle and Workout No. 3 the rear delt head). The first of the "focused delt" moves is done just slightly heavier than what you may be accustomed to for three sets of eight reps, followed by a machine move where you just have to push a weight, not balance it,— for that same delt head. You'’ll also be doing drop sets on each set of the machine move. Finish off with exercises for each of the remaining delt heads done for straight sets, and don'’t forget to rotate workouts next time you train shoulders.

10 Upper-Body Moves That Build Your Core Too

“Abs are made in the kitchen.” Yes, that’s partly true, but they’re made in the gym too — for any muscle to grow in size and density, it needs stimulus. To sculpt a ripped six-pack, you’ll need to target your abs with more than just a few plank holds and ab-wheel rollouts. Every exercise you do should engage the core so your trunk is stabilized in space.

T NATION on Twitter

When you tweet with a location, Twitter stores that location. You can switch location on/off before each Tweet and always have the option to delete your location history. Learn more

12 "Zero Belly" Recipes

By that I mean real food—food with the power to reverse the fat-gene switches that are triggered by our modern processed diets and set us back on the path to perfect health. In fact, studies show that the more processed food you eat, the greater your weight—even if you eat the same number of calories. It all goes back to inflammation, and why I built Zero Belly to calm the fire and turn off the fat-storage genes that processed foods turn on.

Bruce Lee tribute 2013

BRUCE LEE Jeet Kune Do PART 1 Amazing never seen before footage! Martial Arts, MMA, Fighting YouTube

The Beginner’s Guide to Interval Training

With all of that said, the real magic of HIIT lies in its ability to keep you burning fat even after you leave the gym. In short, your body isn’t able to bring in enough oxygen during periods of hard work. Therefore, you accumulate a “debt” of oxygen that must be repaid post-workout in order to get back to normal. The result: your  metabolism  is revved for hours after you leave the gym. Trainers refer to this phenomena as excess post-exercise oxygen consumption, or EPOC. The biggest way to use it to your advantage is to make short, intense exercise bouts a regular piece of your workout regimen.

Download the Bio-Gro 8-Week Hyper Growth Program

There’s no catch. You just need to add a hard-work ethic in and out of the gym and Bio-Gro™ Bio-Active Peptides to your routine, and the results will begin to happen. Whether you are trying to get lean for a competition or just look good with your shirt off, the Bio-Gro Hyper Growth program will help you achieve more than you ever imagined.

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The Titan of the Fitness World Says He's All Natural

If classmates wondered about him at 16, the rest of the world’s been wondering about him—and eager to knock him down a peg—ever since he appeared as Thor on the first run of American Gladiators in the early ’90s. Many of O’Hearn’s cast mates later admitted to using steroids, thus implicating him by association. But O’Hearn always maintained that he was natural, even though he was bigger and stronger than his juiced-up colleagues. When he went on to become the only member of the original cast to appear in the 2008 reboot—this time as Titan, and in even better shape—it made you scratch your head even more.

Easy Gains for the Hard-Loser

The best diet plan for this body type.

12 Kitchen Swaps All Athletes Make

What they trash and what they hoard to perform at their best.

5 Ways to Bolster Your Plank for a Stronger Core

Grab a dumbbell or a kettlebell that would be demanding to carry in only one hand for about forty yards. Make sure to maintain superb posture at all times as you walk that distance. Switch hands and repeat. The reason this works so well is the opposite side core is trying to dynamically stabilize the spine while you hold the weight and move with it. Makes sense why it is so hard to carry that baggage through the airport with one hand. Those deep core muscles have to stabilize and work to help support your body just like a plank. The suitcase carry is by far the most functional type of plank to improve dynamic stabilization. Give it a shot and you will see the benefits in no time.

The Ultimate Chest Finisher

The Plan of Attack Here’s a great way to finish your chest workout and quite literally give it everything you’ve got, leaving nothing in the tank. You’ve already completed heavy sets of chest presses at various angles, so now it’s time for a single-joint isolation exercise that reduces the involvement of the triceps and front delts. The pec-deck machine doesn’t require you to balance any weights; just set the machine for your body type and go. The key here will be how you do each of four sets. Each Set Differs Peak-Contraction Holds (Set 2): At the top of the rep, the point of peak contraction, hold your hands together for a full second, squeezing your inner pecs hard. Partial Reps (Set 3): Do a full-range rep, followed by a partial rep that’s only about a quarter to half of the range of motion, bringing the handles in again. Each 1-1/2 reps counts as a single rep. The inner pecs get a lot more focus using this method. Burn-outs (Set 4): Do a normal set to 10; then do as many quarter/half-reps as you can get, and keep going until you can’t possibly do another.

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Bodybuilding Ain't Dead: Five Moves to Massive Biceps

Some say bodybuilding is dead. I say, f-that noise. I can't argue that multi-joint exercises don't pile on slabs of muscle fast, and CrossFit athletes aren't freaks of nature with questionable mental sanity to push themselves that hard. But at the end of the day, big arms look great, the pump feels amazing, and no one cares if you deadlifted 17 times your bodyweight to get them or not.

Strongman Sex Positions to Make Her Climax Tonight

There is only one way to know that you’ve done well in bed. I don’t care how good you think you are at spotting a real female orgasm. In fact, I’m willing to bet the best acting gets done in the sheets. Not even her friends would know she’s faking, let alone you in your caveman-like hormonal man stupor.

H.U.G.E Top 10 Training Mistakes: Part 1

We’ve come up with the top 10 most common derailments of your training progress.  Open your workout notebook and pay close attention as we count down from 10 to 6, and the top 5 in Part 2.

7 Ways to Make Your Biceps Workout Harder

“Volume, reps, intensity, weights, hand position , and the types of resistance you're using are all areas that require attention,” says Gold’s Gym Fitness Institute Expert Adam Friedman, CSCS, CN. “There are a bunch of ways you can do that, including moving from free weight to machine, or machine to cable.”

21 Health Benefits of Napping

Just one night of bad sleep can make your blood vessels less flexible, according to a British study. That can raise your risk of heart disease, which can, well, kill you. Scientists think that when your brain is wiped, it signals to your blood vessels to become stiff and unresponsive. The good news: Study participants’ vessels went back to normal after getting enough rest.

Sticking Points

In this article, we detail ways to overcome a strength plateau for a specific lift, using the bench press as our example. Let’s say you want to set a new personal best for the bench press. Workout after workout, you pyramid up to 225 for six reps, but no matter how hard you struggle, you can’t do seven on your own, nor can you get six reps with more than 225. Sometimes you can get only four or five reps, but even on your best day, six is your limit. For both neuromuscular and psychological reasons, six is your Waterloo (orWeightloo). You’ve reached a roadblock. Here are seven routes for getting around it.

Joe DeFranco's Industrial Strength Show

I have been waiting for Joe D to put out a podcast for the longest time! And once again Joe has over delivered to his audience. The first show was jam-packed with so much info I can't imagine how good the rest of the shows will be. DeFranco is the most well rounded coach in the world so I expect lots of great training information for a wide range of athletes and washed up meatheads (Joe's term for former athletes) alike. He also has a knack for making things very simple and practical. Whether you're training for the NFL Combine, looking to improve your running form, or trying to get abs for the summer, this should be your #1 podcast. I could listen to this guy speak all day. Kudos coach D. Jon (DeFranco follower since 2006)

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Flex Lewis on Twitter

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Should I Have Sex With My Girlfriend at Her Parents’ House?

Assuming she’s cool with it and her parents won’t castrate you, go for it—as long as you do it quietly. Choose times of day—before you go to bed, before you’re out of bed in the morning—to make the act less conspicuous. Disappearing after lunch for a “nap” that turns into a liaison is a tacky move around her family. So: If the fam won’t freak and you can be discreet, then yes, you can have sex with your girlfriend at her parents’ house.

The Foods that Fight Inflammation - Born Fitness

Flaxseed Flaxseed is packed with omega-3 fatty acids which can help to reduce inflammation in the body. The Harvard School of Public Health reports that omega-3 found in flaxseed may help in blocking pro-inflammatory agents. Grind flaxseed to release the oils, and then add a spoonful of it to your salad, oatmeal, or yogurt. For more omega-3-rich foods with anti-inflammatory benefits, eat soybeans, extra-virgin olive oil, and fatty fish like salmon and tuna.

Be Part of the Revolution

We are conducting an open call, searching for people like you, who are looking for a change and who want to tackle their next fitness goal. Tell us a little about yourself by submitting your information below. We've gathered an expert panel of trainers, editors and fitness personalities to scour the entries and select three motivating and inspirational stories of fitness fanatics looking to take on a new challenge -- appearing in our upcoming workout series, the 60 Day Revolution.

12 Random Ways to Turn Her On

9. Keep Her Guessing Tease her to please her. Squeeze a cheek while she’s waiting for coffee to brew, kiss her deeply (for about 4 seconds or so) as you both head out the door. Build tension before you part ways, then let it linger for later. Why? See #7.

Event Info | Flex Lewis

Olympus Gym presents the 5th Annual Flex Lewis Classic NPC Bodybuilding Championships by BSN. WHEN: June 19-20th, 2015 WHERE: Embassy Suites 1200 Conference Center Boulevard Murfreesboro, TN 37129 (615) 890-4464 Room rate $105/night. Deadline for discounted rate is Sunday, May 17, 2015. Click here to reserve your room or call (615) 890-4464 and mention the ‘Flex Lewis Classic.” DIVISIONS: Teen Bodybuilding Teen Bikini Teen Physique Novice Bodybuilding Junior Bodybuilding Men’s Open Bodybuilding Masters Open Bodybuilding Novice Figure Open Figure Masters Figure Bikini Masters Bikini Men’s Physique Men’s Masters Physique 35+ Women’s Physique Emergency Services Crossover WEIGH IN DATE: June 19th, 2015 @ Embassy Suites 4:30 PM – 8:00 PM Class check in times are as follows: • All bodybuilding classes 4:30-5:15 • All bikini classes 5:15-6:00 • Figure and women’s physique classes 6:00-6:45 • All men’s physique classes 6:45-7:30 • Last call 7:30-8:00 (for anyone that didn’t make weight, missed weigh in time, works, etc.

Forget Motivation. Find Your Pulse. - Born Fitness

This might be tough for you to read and you might not like everything I have to say. But if you accept this advice as a genuine solution, you will understand why you can succeed where so many others fail.

Entertainment Weekly on Twitter

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The 6 Best Cow's Milk Alternatives -

Navigating the dairy aisle has never been more confusing. Not long ago, the only choices you had to make about milk were related to its fat content: skim, 1%, 2%, or whole? But now, shelves are lined with a variety of milk alternatives made from nuts, seeds, and beans that also promise to do your body good. Whether you're lactose intolerant, vegetarian, vegan, or simply in search of a little dietary variety, these "milks" can offer a viable option to float your morning cereal.

Joe DeFranco's Industrial Strength Show

Joe DeFranco's Industrial Strength Show World-renowned strength & conditioning coach Joe DeFranco shares his thoughts on training for peak performance, mindset, and living your passion. As the founder and owner of DeFranco’s Gym, he also provides the business knowledge that helped him turn a 500-square-foot storage closet into a global brand. Each week, Joe will educate, motivate and entertain his audience by answering their questions and/or conducting interviews with top athletes, fitness professionals, entrepreneurs, and other highly successful people.

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.

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When you tweet with a location, Twitter stores that location. You can switch location on/off before each Tweet and always have the option to delete your location history. Learn more

7 Foods That Fight Sun Damage

The spotlight on sun damage is burning brighter today than ever before. Not only do we know more about the harmful effects of the sun, but also we have more information and products available to help fight back. Of course, keeping out of the sun, covering up exposed skin, and wearing a good sunscreen are your best bets for protecting yourself against harmful rays, but there is one line of defense you could be forgetting: your grocery cart. Whether you have a long day in the sun ahead of you, or you’ve already been burned, with the help of Maria-Paula Carrillo, M.S., R.D.N., L.D., we’ve listed seven  foods that work from the inside out to help repair your skin and build up its defense against the sun.


“I tend to train my arms pretty quickly. I don’t rest much between sets — maybe 30-60 seconds. This is because biceps and triceps are smaller muscle groups that don’t tax the heart a lot. So there’s really no reason to rest, other than to regain enough strength to perform the next set. A minute is more than enough time to accomplish that.”

Ballers: Official Trailer #2 (HBO)

Subscribe to the HBO YouTube channel: Ballers, a new HBO original series starring Dwayne Johnson, premieres Sunday, June 21st at 10 PM on HBO. Connect with Ballers Online: Ballers on Facebook: Ballers Official Site: It's HBO. Connect with HBO Online Find HBO on Facebook: Follow @HBO on Twitter: Find HBO on Youtube: Find HBO Official Site: Find HBO Connect: Find HBO GO: Find HBO on Instagram: Find the HBO Shop: Check out other HBO Channels HBO: HBO Boxing: Last Week Tonight: Real Time with Bill Maher: True Blood: HBO Documentary Films: Cinemax: HBO Latino: http://www.

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7 Cheap Sources of Healthy Protein

Looking for the best high-protein foods? The choices are easy—lean red meat, poultry, fish and soy are among your best bets. Throw cost consideration into the mix, however, and suddenly things become less obvious. A wild Alaskan salmon steak is not an everyday option for most guys. (Plus, would you rather spend your dough on things you can't get in a supermarket?) But, that doesn't mean you need to be in an upper tax bracket to get your daily protein fix. It just means you need to find less expensive protein sources to include as a regular part of your diet. We've put together a list of protein-packed sources that won't put you in the poor house. 

8 Personal Trainers Who Are Total Tools

Your personal trainer might be the best, brightest and most professional fitness expert in the world. Or he might not. It has been my experience, unfortunately, that the latter scenario is much more common than the former. The problem with the fitness industry is that it's chock-full of embarrassing people. So, how do you know if your personal training program is being managed by a professional? Well, here's how to tell if it's not.

7 Fat-Torching Dumbbell Exercises

Whether you’re on the road for work or you simply need a day off from dealing with muscleheads, sometimes making it to the gym just isn’t in the cards. That doesn’t mean you need to hit pause on achieving your goal to torch bodyfat and build lean muscle . If you can find a pair of dumbbells, enough space to do a lunge, and the energy to go balls to the wall for up to a half hour, you have all of the ingredients to stay on track.

Juggernaut Summer Apparel Fashion Show

Check out the new Juggernaut Summer Apparel and pick it up for yourself only at... Video credits to Rich Miro. Contact him at

51 Optimum Nutrition Gold Standard Pre-Workout at
52 Tattooed Mulligan on Twitter
53 Dennis Wolf's Guide to Wide Shoulders
54 Two Exercises for Complete Hamstrings
55 Five Steps to Shred Layers of Body Fat
57 Shelby of Paw Paw on Twitter
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59 sia on Twitter
60 Kai Greene on Twitter
62 Rear-Delt Mass
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66 The 5 Biggest Facebook Advertising Mistakes
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68 3 Exercises To Make You A Better Runner
69 Nicoise Salad Recipe
70 Monique Ricardo
71 The Tour de Fox: A Nationwide Trek to Fight Parkinson's Disease
72 IMDb on Twitter
73 Fitness Amateur Of The Week: Stephanie Sexton -
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@therock on Instagram: “In order to leave a legacy, we must first build a dynasty. On JUNE 21st we partner up with @HBO and we start to build that dynasty..…” @therock on Instagram: “One of the most epic red carpet premiere arrivals in the history of Hollywood.. Thank you LAFD, thank you Warner Bros and all our press…” Juggernaut Training Systems on Instagram: “#Repost @burnscolin ・・・ Front squat and No Hook grip muscle snatches. Smooth 205kg single and muscle snatches at 100kg and 105kg. I…” @therock on Instagram: “This FRIDAY. The epic event of the summer. In 3D it's visually spectacular. In IMAX.. it's sorta life changing. #PrepareYourself #SanAndreas” Juggernaut Training Systems on Instagram: “#Repost @dford_105 ・・・ I felt like a Tugboat in training today. Strong enough to move weight but just didn't feel like I was moving very…” Pauline Nordin on Instagram: “Full #workout tip video here: #workoutmotivation #fitness #fitfam #gym…” terry hollands on Instagram: “Gotta love the progress when 320kg feels like a speed deadlift. Getting much stronger already” [View All Videos]
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