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Episode 1: Reasons your arms are not growing!! | Pauline Nordin |

Fighter Diets Pauline Nordin takes you through the reasons your arms are not growing! Interview with Pauline:

Tips For Eating Huge, to Become Huge

You gotta eat the food to become a beast. These are some tips that will help. Please Subscribe and Share!! Get my books now!! Go to

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STRONGCast 18: The Spartan Experience & Spartan Life Lessons

http://UndergroundStrength.TV - Underground Strength Insider Newsletter Sign Up & FREE Training Course UNDERGROUND STRENGTH & MUSCLE SHOP FROM ZACH: Start HE...

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Carla & Fighter Diet Pro

This plan is ideal for those who want to stick with the Fighter Diet concept, but want to be done with fillers like no-calorie noodles. It’s the next step in getting the most nutrition while losing fat, or maintaining fat loss you’ve already achieved. Menus included are at the fat loss calorie range: 1700 for women (A days) and 3000 for refeeds (B days). The men’s range is 2250 to 4600.

Charles & Fighter Diet Men's Guide

Currently down 117 pounds. Been at it for 5 years now. Just signed up for my first ever ironman triathlon, and still going strong.


You read that right! A German study focusing on heart patients found that a 3 gram dose of citrulline malate yielded improvements in vascular function and vasodilation equivalent to a 6g dose of arginine. And as anyone who dabbled in the original NO-boosting supplements of the 1990s and 2000s will tell you, arginine is hard on the stomach and digestive system. Side effects from citrulline are far less common, and are usually limited to some mild stomach cramping when they occur.

Kai Greene at the 2014 GNC Event in Pittsburgh

FLEXonline catches up with Kai Greene at the 2014 GNC Event in Pittsburgh, on the eve of the IFBB Pittsburgh Pro.

Sagittarius Horoscope for Saturday, May 3, 2014

Saturday, May 3, 2014 - You might not be feeling all that positive, but you have a strong inner resolve that you can rely on today-- no matter what stresses you encounter in the external world. Let go of whatever is already slipping away; circumstances are changing for reasons that you may not understand yet. Don't try to stop the process. Room is being created for exciting new opportunities which will be knocking on your door before you know it.

JustUnfollow - Grow on Instagram and Twitter

Build a powerful, relevant network on Twitter and Instagram

In With the New: Alternative Proteins

If you already saturate your diet with chicken , beef , and salmon, you’re off to a good start. But just as you shouldn’t perform the same exercises every workout, you also shouldn’t eat the same protein every meal. Believe it or not, you can experiment with your protein sources and opt for some that never mooed, clucked, or snorted. Varying your protein sources will food your body with a wider range of necessary nutrients, while at the same time injecting life into a diet that's probably become stale. (Seriously, is anyone excited by the prospect of yet another grilled chicken breast?)

Get Pumped! Editor's Picks: Metal Workout Playlist

The best M&F staff-approved metal songs to get you pumped up to go hard at the gym.

7 Presses for Pumped Delts

That’s because maximizing growth on all three delt heads requires some degree of overhead pressing . Overhead presses allow you to overload your delts with heavy weight, which calls more total muscle into play and increases growth hormone release. Each of your shoulder workouts – unless you are limited by injury – should begin with one or two presses. This handy guide lays out some options that you can rotate in to keep things fresh. By swapping out your presses, you can slightly alter the muscular emphasis and keep your delts from getting too comfortable.

5 Ways to Eat for Strength

You'd probably like to think that lifting big weight is simply a matter of big muscles —that if you have hulking lats, you can row a barbell loaded with clanking plates until next Thursday. However, if you're not fueling your body properly, you'll find out in a hurry just how shortsighted that philosophy is. You've probably heard the analogy before: your musculature is like a car—if you fuel it with junk, it'll perform like junk. That is absolutely true when it comes to training for strength . If you're looking to move the most weight possible, then you're going to have to make sure that your muscles are performing like they're running on jet fuel, not 87 octane from your discount, corner gas station. Here are five ways to make sure your body is firing on all cylinders each time you step up to the rack, bench or platform for a big lift.

Build Muscle in Minutes

For your main exercise in each workout , you’ll perform each set at the start of every minute. That is, at the :00 mark, you’ll begin doing your reps. From the time you’re done until the top of the next minute is all you get to rest. Compare this with the normal procedure of resting a minute (or much more) between sets, and you can see how MOTM sets promote efficiency. So that you don’ fatigue too quickly, you‘ll perform a low number of reps, which also happens to be ideal for gaining strength and muscle. For instance, you’ll do 10 sets of three in Week 1 of our program, or 30 total reps. As your body’s work capacity improves, you’ll add weight and volume, until by Week 4 you’re doing 50 total reps with a greater load in approximately the same amount of time.

The Rock's 'Hercules' Set Shots

The Rock has posted a frontal shot from his highly-anticipated movie Hercules , which hits the big screen later this summer. With the trailer dropping this week, Dwayne Johnson decided to unveil the look he will be sporting in the titular role. Let's put it this way, I wouldn't want to mess with this dude! Here is how The Rock describes the photo on Twitter: "EXCLUSIVE first look.. #HERCULES The world's first superhero. #TilDeathOrVictory ." Check out the rest of the gallery to see what else The Rock has got cooking for what is sure to be one of the biggest movies of the summer.

Back to Front for More Muscle

Flip a coin 100 times and chances are good it'll come up heads 50% of the time. Apply this to bodypart training and it'’s sort of like splitting it into just two workouts. Choice A might be the upper-body vs. lower-body split; choice B, another logical way to break it down, is the push vs. pull. Both systems of training are highly effective, and trainees typically choose one or the other when following the two-day split. But, alas, this two-day coin has three sides, the third being a unique way to shake up your training by splitting your workout into front and back - something you'’ve probably never considered. Here'’s how it works: You train the muscle groups on the front side of the body one day, then train the muscle groups on the back side on day two. Each body part gets hit with both heavier weights in a lower rep range to build strength and size and lighter-weight, higher-rep sets to help build detailed, lean mass and strength endurance. The next time you train those body parts, the order is modified slightly with new moves inserted to stimulate the target muscle from new angles.

Best Moves for a Bigger Back

Sumo deadlifts, conventional deadlifts , beyond the range (from a deficit), rack pulls - it doesn’t matter, just do them. The back not only works antagonistically to stabilize the torso (and spine) it works to lock out the weight to finish the movement. Deadlifts, by definition, are an exercise where you can move big weight . 

Lean Legs Pak (Athlete)

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

Athlete Q&A: Spartan Racer Hunter McIntyre

What inspired you to enter OCR? I was hanging out with my friends and they started yelling about doing a Spartan Race. We all signed up and I ended up being the only one to complete the race. I was like, “This is awesome. It’s a brutal, all out effort with climbing ropes and throwing things.” I was hooked right from the start and the sport blew up. I did research and started chasing the best athletes like Cody Moat and Hobie Call to see if I can go toe to toe with them.

Diet Q&A: Should I Be Eating Hemp Seed?

Eating a mostly plant-based diet is one of the healthiest commitments you can make to your body. Doing so will not only help you maintain a lean physique, but it will also keep your mind and body running at optimal levels for a longer period of time. One of the latest stars of the plant-based movement is hemp. It may sound like some weird hippie supplement, but hemp is actually an all-natural plant-based protein. But is it a worthy addition to your diet, or just a stilly fad? New York-based Maria A. Bella, R.D., C.D.N., clued us in on what you need to know about the trending seed.

Injury Free: The Best Rotator Cuff Exercises

A rotator cuff injury is a major set back for athletes. Here are the best exercises to prevent shoulder injuries.

The 6 Best Ways to Recover from Your Workout

As an avid Men’s Fitness reader, we know we don’t have to tell you to get your ass in the gym, but we might have to tell you that spending hours lifting day-in-and-day-out will stall your progress. Rest and recovery are essential components to any strength and conditioning program and most coaches and trainers would argue it’s just as or more important than the lifting itself. Recovery must occur before progress can be made. It’s important for staying injury free, long-term consistent training, and maxing out from time to time.

15-Minute Buff Pizza

You like buffalo wings. You like pizza. Unfortunately, so do your fat cells. But we’ve got a few tricks for melding these two classic “guy foods” that will keep you lean and get you in and out of the kitchen fast. This buffalo wing pizza is high in protein, has moderate fat, and packs 10 grams of fiber.

Some Dates Can Actually Save You Money

Up to 90% of us toss food prematurely because we think “sell by,” “best before,” “best if used by,” and “use by” dates all indicate food safety—a mix-up that sends $165 billion worth of food to trash cans every year, says a new report by the Natural Resources Defense Council and Harvard Law School. “Most ‘best by’ and ‘use by’ dates are manufacturers’ recommendations for best quality, not safety,” says Marianne Gravely of the USDA. “For most foods, you can tell if it’s gone bad by its look or smell: If a refrigerated food is past its ‘best by’ date but looks and smells OK, it’s fine. If it smells bad, shows mold, has a slimy feel, or looks odd, that’s a sign it’s spoiled.” Combine date info with common sense and you’ll be cool.

A Guide to Heart-Healthy Oils

As bodybuilders we tend to shun fats, but we do need some fat in our diets. Healthy oils can be a valuable source of those needed  essential fatty acids (EFAs)  along with protective phytochemicals. Don't deny yourself the pleasure of these elixirs. Not only do quality oils add flavor to your food, they also help you build a strong body and stick with a healthy diet for the long term. You can have 20%-25% of your total daily calories from fat , but that should be mainly unsaturated fat, including flavorful, heart-healthy oils.

Hardcore Contender - Tom Platz

His very name sounds like a comic book punch connecting with a skull: PLATZ! And his every workout was a war of attrition, not between him and the iron but between him and his muscles, and he refused to surrender. When he couldn’t get another full rep, he enlisted just enough help on forced reps. After that, he did half reps, and when he couldn’t get half reps, he did quarter reps, and then he just held the weight against the forces of gravity until his muscles, screaming for mercy, admitted defeat. He would not lose.

10 Pill-Free Ways to Manage Pain

Pushing your limits in the gym leads to solid gains, but it can sometimes, unfortunately, lead to pain due to pulls, strains, and other injuries. When you feel any type of pain in your muscles, tendons, or ligaments, it’s time to put down the weights and heal your body. This doesn’t mean popping a pill and calling it good. Instead, try some of these alternative ways to manage acute and chronic pain. Why go sans pills? Adam Graves, ND, LAc and founder of Colorado Natural Medicine , says that pills like Advil can help with inflammation in the short term, but they don’t help muscles heal and recover in the long term--and that's the end goal when it comes to keeping the body healthy and free of aches and pains.

A Better Back and Biceps Workout

One strategy would be to simply bite the bullet and train the two groups on separate days. Or, in a much cooler twist, you can go like Keanu in Speed and “shoot the hostage” – hostage, in this case, referring to your biceps that are keeping you from the clean shot of the perp (your back). By taking a shot at your biceps first, you prevent them from taking over during back moves. They’ll be too fatigued to dominate any of your pulls, meaning that a) you still get to train both groups on the same day and that b) your back muscles can actually get a better overall workout because your lats, rhomboids and erectors will be the main movers on each dedicated exercise.

How Do Pain Meds Affect Muscle Growth?

If you’re trying to build muscle fast, sore muscles are part of the territory. But overdoing pain meds may keep you from maximum muscle growth.

Warp Speed Six Pack

HOW IT WORKS Your core (the abs  and lower-back muscles that work in conjunction with them) is complex. In addition to bending your torso forward, as in a situp, it also straightens and extends your spine— as well as twisting your torso and hips and stabilizing your body. Unless you train all these functions, you won’t develop your core completely. To help you forge the strongest, most defined core possible, we’ve put together three different circuits of three moves each that work the core from all angles. You’ll do the exercises without rest in between, which raises your heart rate and accelerates fat loss — after all, you won’t be able to see your abs if they’re covered in fat. Just tack these circuits onto the end of your normal workouts.

6 Things You Think She Cares About But Doesn't

There are lots of ways to make yourself more attractive to women. Most guys think of hitting the gym or upgrading their style. These things help, though most important is your personality--or, more accurately, how well you can break the ice, break through her barriers, and flirt in a way that she finds compelling. But not everything matters. And a lot of guys spend time obsessing over things that most women just don’t care about. Some of these may surprise you; read on. 10 Rules for Landing a Good Girlfriend>>>

Train Around Your Injuries, Not Through Them

Try to ignore your injury and train through the pain. A lot of guys go this route due to either stubbornness or the desire to look tough to their friends. It’s one thing to gut it out if you’re a professional athlete, but if you’re simply a fitness enthusiast who trains for enjoyment and health, it’s a poor choice that often turns worse—and that can ultimately lead to a forced layoff from training altogether.

Nutrition Q&A: When Should I Eat Carbs?

When it comes to dieting fads and fables, nothing gets a worse rap than carbs. When not being cast as the boogie man under the bed (à la very low-carb diets), we've heard rumors that if you're looking to stay trim, it's best to only eat carbs in the a.m. We figured amidst all the confusion that there was probably a fundamental misunderstanding of what carbs really are, what they do for the body, and how to eat them. For answers, we called nutrition expert Lori Zanini,  R.D., who's also a certified diabetes expert.

The Summer Body Project: Behind the Scenes

A conference call was staged with the three of our designers to discuss the overall vision and goal of the Summer Body Project. "To create a simple, straight-forward training program and diet plan that could be adopted by anyone with any goal." From there a select number of exercises were chosen to use as the core moves (we chose 21, which is about 3 per body part). Each of the eight weeks were then pegged with a "mini-goal" or "progression" which includes an "acclimation phase" to get the person comfortable with the movement patterns and immediate effects of training, followed by "power," "muscular size," and "muscular endurance" phases. Finally, each designer took away two-three weeks of the program to generate their own workouts for that week. Once all eight weeks were created individually, a second conference call was staged for everyone to collaborate in a Google Document to "live-edit" the workout program so that everyone was in agreement with the program's intricacies and overall integrity.

John Cena's Sleeve-Busting WWE Arm Routine (WWE)

The WWE superstar and do-gooder shares the arm workout behind his champion guns.

Injury Free: Correct Posture and Exercise Form

Ever tweaked a muscle when working out? Whether due to a loss of focus or chronic poor form, getting hurt when exercising can be a huge setback. Fortunately, weight lifting and cardio needn’t be dangerous if you can keep a few concepts in mind. For this second 'Injury Free' installment, you’ll learn how to stay safe with good posture and technique.

Detroit Pistons Rodney Stuckey's NBA Workout

For those young ballers out there who want to take the same hard-nosed approach, Stuckey suggests that you hit the ground running. “I just say, the faster you start the better of you’ll be,” says Stuckey. “Just make sure you keep a routine; it’s definitely going to help you, not just your workout routine, but with life period. Having a routine of what you need to do each and every day and staying really committed to it. If you do that, you should be good.”


We 'Mirin Vol. 63: 20 AWESOME SELFIES If you've built your dream body, it's your responsibility to show it off! Here are 20 super-fit BodySpace members who have earned the right to take as many selfies as they want.

Fighter Diet in Miami

There are some differences between the gym crowds in Miami, NYC and Los Angeles: Miami people are less intrusive and let you do your thing as long as you're not dressing like you're training to hook up. NYC people don't have time to interfere and let you do your thing. In Los Angeles people don't care about the headphones on sign: They knock you on the shoulder anyway. Haha, I guess us Los Angelinos are more pushy to get our way.

The Keeper of the Stanley Cup

There’s awe and amazement and reverence for a trophy that’s 121 years old, 36 inches high, and weighs 35 pounds. It’s the only trophy in sports that isn’t recreated each year. That’s part of what makes the Stanley Cup so special. There is only one and each time someone sees it they are reminded a time in their own personal sports history – of watching hockey games, falling for their favorite player, and watching the Stanley Cup Finals.

Cellucor C4 Extreme at

Harnessing unmatched NO3 technology and premium ingredients such as Creatine Nitrate, C4 Extreme is our advanced pre-workout supplement, possessing the power to ignite your mind, muscles, and workout regiment, workout after workout after workout.* What is NO3? NO3 is Nitrate, an advanced compound that promotes unbelievable muscle pumps and amplifies the effectiveness of C4 Extreme.* Cellucor is utilizing a new compound where NO3 has been fused to create Creatine Nitrate.* Increased water solubility promotes better absorption and reduces the chance of the traditional side effects of Creatine supplementation.* You will have more energy.* You will have help getting that extra rep, completing that last set--promoting strength, endurance, and physique personal bests.*

Making Volcano Traps Erupt

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

Flexatron: Armed for Battle

Rhoden's biceps and triceps are the epitomy of balanced size & shape. Year by year his arms keep growing along with this career where he currently stands as a top contender for every major title in bodybuilding.  To build these guns, Rhoden trades off between triceps and biceps moves in a quick but deadly efficient 45-minute session. Here, he offers a blow-by-blow account of the action.


2014 IFBB Pittsburgh Pro

Jay Cutler and Kai Greene at the 2014 Pittsburgh Pro

Elitefts™ Pro Band Shrugs

As with many Mountain Dog movements, this movement is done with a very deliberate and controlled tempo. Meadows pauses at the top of the rep for a strong contraction to hammer the traps. After completing the prescribed reps in the original starting position, he steps rearward and continues with repetitions in this new position. These two directions make this movement great for hitting a broad spectrum of the traps, and the ease of setup and cost effectiveness of the bands make this a great addition to any commercial or home gym.

Larry Navarro & Fighter Diet

In October 2009 I discovered Fighter Diet™ and met it's Founder Pauline Nordin. Who's that and what's Fighter Diet™?  Pauline Nordin is a fitness expert and consultant,  a fitness model and spokes person. She was the winning trainer of the Swedish version of "The Biggest Loser" on Swedish TV. She is also the creator of Fighter Diet ™and we happen to belong to the same gym.

Behind the Scenes at the Arnold Brazil: Part 2

Behind the Scenes at the Arnold Brazil: Part 2

11 Green Foods for Every Dude's Diet

A fast and easy way to get your greens: down ‘em in juice form. Our go-to pick when we’re flying from point A to point B: a freshly-squeezed blend of kale, apple, pineapple, and chia seeds at Jamba Juice (190 calories for 12 ounces). The gluten- and dairy-free drink is 100% juice and a good source of vitamins A, B6, C, and K. Find Out How to Score Free Juice and Smoothies at Jamba Juice>>>

The Anatomy of a Dress Shirt

It could if it's custom: “With a custom shirt, you have the opportunity to personalize it and make it your own, not just to custom-fit your body, but also to custom-fit your personality,” says Jon Patrick, vice president of product at custom menswear company J.Hilburn.

2014 IFBB Pittsburgh Pro

Jay Cutler and Kai Greene at the 2014 Pittsburgh Pro

14 Week Transformation Pics/Videos/Food/Links

I have started to compose this thread a month before I release it. I need to start it now, as I feel that I need to make one small blog post with several links attaching to the relevant pages for anyone that wishes to see my changes.

JYM Shred JYM at

When you’re ready to elevate your shred and torch some serious body fat, there are three things you need: a solid training program, like my Shortcut to Shred workouts; a solid diet, like my Shortcut to Shred nutrition plan; and a solid supplement regimen to supercharge the fat loss you've initiated through hard work and clean eating. Shred JYM is that entire supplement regimen in one fat-blasting formula. It's a powerfully dosed, fully loaded fat-loss weapon built with six synergistic ingredients. It's my personal fat-loss blend.*

51 MuscleTech Phase8 at
52 Fighter Diet Pak (Athlete)
53 Fighter Diet: Remembering my first show...
54 Jose & Fighter Diet Men's Guide
55 Mark Anthony on the Eve of the 2014 Pittsburgh Pro
57 STRONGCast 18: The Spartan Experience w/Joe DeSena & Spartan Lifestyle - Zach Even-Esh
58 Can You Get Brain Disease from Steroid Use?