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The Best Bodyweight Exercises to Get You Ripped

Prejudging Wrap-up of the NPC Jr. USA 2015

Team MD's David Baye is joined by IFBB Pro Steve Mousharbash to wrap-up prejudging at the 2015 NPC Jr. USA's in Charleston, South Carolina.

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Mashed Up Meathead Leg Day

This is something I suggested John try as he is getting ready for a show and I know how this helped with my recovery from injury (because of blood flow). I figured it can't hurt and if his legs are already full of blood can we get more in there. We did and will keep this with his leg work to see how it pans out I already have the progression in mind. The key think is to not stretch to hard on the first round, ease into with each round. What you see is a third round and it was too much. 1-2 round is enough. How do I know it was to much. First John said so and his legs were way bigger after the first round.

Kai Greene: Is Bodybuilding An Art?

Kai Greene discusses his point of view on if bodybuilding is an art. Location: BodyPower Expo, UK, 2015 Visit:

Sagittarius Horoscope for Saturday, May 30, 2015

Saturday, May 30, 2015 - Your life would be much simpler now if everyone around you would stop changing their minds. It seems as if others are telling you what they want one minute, and then saying something completely different the next. However, they would probably remain consistent if they actually knew what they wanted today. Luckily, you don't let fickle people get under your skin. Circumstances are in flux, so don't rely on anyone else for your answers; instead, striving to be your best self inspires those around you to do the same.

28 Days to Lean Meal Plan

You'’re training hard every day with your program, going heavy on the weights and sweating up a storm with cardio. Newsflash: While that'’s critical to your ultimate success, that'’s just not enough for you to lose the fat you want to.To reach your get-lean goal, you must also follow a get-lean diet. Why? Even if you work out hard for an hour every day, that still leaves 23 more hours for you to wreck all your hard work in the gym with just one slip-up: a measly handful of chips, a beer with the guys or a burger at lunch. Diet is a huge, so to speak, part of the fat-loss equation. It's the backbone of your entire plan, the foundation of a hard body.Bodybuilding nutrition consultant Jim Juge says nutrition determines your success or failure, plain and simple. "The diet is 65% of what you need to get in shape,"” he says. Juge would know, as he'’s helped countless dedicated people reach their goals, from achieving their best body ever to placing first in bodybuilding competitions.You've got 28 days to get to your goal, so we've recruited Juge to help you every step of the way. He'’s adapted a traditional bodybuilding competitor's diet for a non-competitor (that means you!) who wants to look his best, shedding as much fat as possible in a very short time.

Rock Hard Challenge 2015

Get huge, ripped, and perform better than ever. Show us your progress, and the reader with the most dramatic gains will win an M&F feature and a BSN prize pack. No matter who wins the grand prize, everybody wins big with this radical new program.

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4-Minute Fat-Burning High-Intensity Workout

If you want to add tabata to your weight workout, simply pick four barbell exercises that you can easily transition between. Perform the first exercise for as many reps as you can in 20 seconds, rest 10 seconds, then perform the second exercise as fast as possible for 20 seconds. Rest for 10 seconds, and repeat this process for the remaining exercises.

6 Perfect Post-Workout Meals

Eating quality food post-workout is crucial…you know, if you expect to make gains and stuff. The science on recovery is a little War-and-Peace-y in its complexity but you can boil it down to a few nutritional musts: in order to optimize your results, you need to replace the amino acids and glycogen lost during your workout.

12-Step Carb Loading Program

When depleting carbs for five days, you should train with higher reps — 12-18 per set — and perform 50% more sets than normal. For example, if you normally perform 10 sets for biceps, go to 15 total sets (50% more volume work) and aim for 12-18 reps per set. Of course, you’ll have to decrease the weight in order to hit that volume. However, the goal here is to lower carb reserves, and volume work is tremendously effective in doing so. It all goes back to supercompensation. The more carbs you can deplete, the greater amount you can store during the carb-up process, leading to biggerand tighter-looking muscles.

4 Time-Tested Workout Plans for a Summer Shred

A study by Japanese scientist Dr. Izumi Tabata, who founded Tabata training, found that high intensity training improved VO2 max (or your maximal oxygen consumption) by about 14 percent, while anaerobic capacity improved by 28 percent. These effects will help you shed those extra pounds of fat, while also building lean muscle.

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Pre-Exhaust Yourself for Size

I’ve been told that I shouldn’t pre-exhaust to build size. But you use this technique. Why do you think pre-exhaust is effective?

10 Training Mistakes That Kill Progress

Making the same mistake over and over again — consider yourself an expert at torpedoing your efforts in the gym. There are two culprits: a violation of basic principles and actions harming immediate progress. But in order to avoid either from happening you have to watch out for the biggest progress killers — it will save you the frustration.

Dennis Wolf's Guide to Wide Shoulders

First, the bad news. Or the good news, if you happen to be a Wolf born in Kyrgyzstan. The most important component in shoulder width is clavicle length, and there’s nothing you can do to alter this. Sufficient calcium and vitamin D will allow you to fulfill your bone-growth potential, but that potential is determined by your DNA. No amount of milk or shoulder stretching is going to give Phil Heath the clavicles of Dennis Wolf. Focus instead on the next five widening rules.

Back to Basics: Creating a Healthy Diet Plan

Diets are often overly complicated and make it unrealistic for most people to follow them. Seeing results from a diet is extremely easy but sticking with one and keeping all the results is a different story. Stick with these realistic basics and you can expect: a healthy metabolism, more energy, more muscle, less fat, increased testosterone and, more importantly, a different mentality when it comes to eating.

The Steps to a Successful New Routine

Whether you are looking to customize your workouts or taking on the 21 Day Shred, having the knowledge to design your own training program can really be empowering and make you feel like you know your way around the gym. All it takes is a little bit of thought and a willingness to follow some guidelines. The #21DayShred: Your ultimate blueprint to building a rock solid, shredded body>>> Set a Goal First thing’s first. You have to figure out what your goal is. And just in case you forgot why you started training in the first place, it’s probably to accomplish one of three things—getting stronger, getting bigger or getting leaner. Are all these goals independent of each other? No. But it’s a good idea to put the majority of your efforts into one at a time. The Shred will be all about rapid-fat loss, so get yourself mentally prepared for hyperfocused workouts. Sets and Reps Once you’ve decided what training effect you are after, it’s time to lay out a rep and set scheme. If getting as strong as possible is your thing, you want to keep the reps lower and add more sets.

Two Exercises for Complete Hamstrings

Better overall hamstring development is important for both symmetry of the thighs and protection against injury. In addition to quad developers like the squat and leg press, you should also be doing hamstring-specific movements such as stiff-leg deadlifts and leg curls.

6 Lean Burger Blends for BBQ Season

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

Get Six Pack Abs in 6 Moves

For this, both  diet and exercise play important roles, but the reward is a set of abs that are the envy of everyone you know. Here are six ab exercises to get you that highly sought, but rarely achieved, holy grail; the six pack.

Official 2015 Flex Lewis Classic Event Shirt, Heavy Cotton

This limited run shirt is available as a bonus courtesy of BSN to every NPC competitor registered for the event, pick up will be at weigh in on Friday, June 19th. It is now available for purchase to fans worldwide before the event.

10 Tips For Endurance Training

Follow these 10 tips for endurance training, to prepare yourself for any race that stands in your way.

Make Cardio More Effective

1.) Pick the Right Machine Ellipticals with levers that you push back and forth with your arms offer a better workout, since integrating your upper body will activate more muscles. 2.) Don't Hold On If you grip the frame of your machine, you're making it easier. 3.) Forget the Numbers Stay focused on how you're burning the calories. "Don't expect the activity to do the work," says Joe Stankowski, C.P.T. Throw a towel over the display and just concentrate on pushing yourself hard. 4.) Pay Attention "Listen to your own body and monitor your own effort," says Melissa Rodriguez, C.S.C.S. "Soon you'll be able to rate the quality of the workout by how your body feels when you finish."

Rep Speed: Fast vs. Slow

When using lighter loads, slow down the tempo to increase metabolic stress, which you can gauge by the burning sensation. As the weight loads get heavier throughout your training cycle, rep tempo can increase to ensure successful completion of each set. - FLEX

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Climb Over Fitness Plateaus

“Which cardio machine burns the most fat?” It’s a personal trainer’s least favorite question because there’s no right answer. Still, research suggests there may be a winner in the fat-burning sweepstakes after all, and surprise: It’s the vertical climber (of which VersaClimber is the leading brand). Yes, that odd-looking contraption in the corner of your gym that resembles the Leaning Tower of Pisa may be the most underrated and effective tool yet for getting lean. A Washington State U. study found that subjects’ maximal heart rates were jacked up higher when doing VersaClimber intervals than when running intervals on a treadmill, and their VO2 max—a measure of how fast the body consumes oxygen, which correlates with calories burned—was “significantly greater” when climbing than when training on a treadmill or a rowing machine.

Calming the Calves

Sit down with your lower legs across a foam roller (the bumpy roller is preferred). Do not hold yourself up on your hands and roll length-wise (forward and backward) on your calves. This is the most common mistake people make when treating their lower legs. When you do this you must support your weight with your lower-leg muscles. That means you are activating the muscles you are attempting to massage, which is counterproductive. Instead, simply relax and let your calves sink into the roller.

Fix Your Diet: Understanding Proteins, Carbs, and Fats - Born Fitness

Essentially, trans fats come about as a result of overprocessing our foods in order to offer consumers a longer shelf life. If your food is pre-packaged, it’s a pretty safe bet that it has its fair share of trans fats. If you are serious about your goals, you should try to avoid trans fats at all costs. Or if you just don’t want to be eating plastic garbage.

A Scientific Approach to Contest Prep

The critical aspects of preparing for a bodybuilding contest

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.

Why Weights Are Better Than Cardio for Fat Loss - Born Fitness

Good article ! I Just wrote something on my blog thats very similar…Im a qualified personal trainer and look to compete in the next year in mens physique! Is it always a necessity to get so technical ? I mean figures regarding calories / training zones are essential! but are the people who read these things know what atp is and all the jargon. I agree that knowledge is important but surely from a straight to the point man like yourself, don’t you think people just need to know the basics and stick to it ? after all isn’t that where we started ?? v02 max blah blah blah blah people who surely need the right guidance don’t need this waffle ? they need basic concepts! counting, burning in different zones & understanding the fuels for each zone ..job done no biggy…right ?

2015 Arnold Classic Women's Pump Up Room

Come behind-the-scenes at the 2015 Arnold Classic to the women's pump up room.

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Eduardo Correa Behind the Scenes

Exclusive video of Eduardo Correa's photo shoot with world-renowned bodybuilding photographer, Per Bernal, after the 2015 Arnold Classic.

6 Exercises Upgrades For Better Results - Born Fitness

This movement is awesome but be warned: it really sucks to perform. But, as a general rule of thumb, everyone needs a little “suck” in their training programs if they want to make progress. This exercise trains a lot of athletic qualities that can hide as reasons why you don’t become stronger – single-leg strength, core stability, upper body mobility – while still giving you enough loading to put some mass on your lower body.

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Mediterranean Quinoa Salad - Born Fitness

Don’t remove carbs from your diet. Find better options like this quinoa-based dish to fuel your body.

Protein Peanut Butter Cups - Born Fitness

In a separate mixing bowl, add the peanut butter powder and 1 tbsp. of almond milk. The peanut butter powder will thicken into a creamy peanut butter consistency. Add the natural peanut butter (you may need to microwave it for 30 seconds to soften for stirring). Add the honey, stevia powder and vanilla drops. Stir until fully combined. Add the protein powder and 1 tbsp. of almond milk to the peanut butter mixture. Stir until a smooth consistency, whipped consistency is achieved.

Hardgainers: 6 Ways to Pack on More Pounds

Most exercisers out there are looking to lose some weight and inches off their waist which typically means having to cut down on their food intake. However, there are always hard-gainers out there too – guys who want to put on weight but it doesn't seem to come easy no matter what they try. In many cases, these are guys who work out a lot but simply don’t pack in enough food to gain the weight and build the muscle they’re looking for. If this sounds like you, have a look at the following tips.

Go Nuts for Protein and Healthy Fats

Increased consumption of nuts may support satiety. No matter the reason you’re trying to cut body fat—for health, a bodybuilding show, a photo shoot, or just to look better naked—regular consumption of pistachios and other tree nuts may be a smart snack for your waistline. Pistachios and other nuts contain healthy fats along with protein and fiber, which may help keep you satisfied longer.

8 Gold's Gym Trainers' Go-To Bodybuilding Workouts

Shake up your tired weightlifting routines with these mass-building workouts for every body part.

3 Ways to Torch Fat Without Traditional Cardio

The only feeling worse than realizing you’ve just inhaled two days’ worth of calories in one holiday meal is the panic that sinks in once you calculate what it’ll take to burn it all off. But don’t think jogging is the only way to go. While it’s true that raising your heart rate for prolonged periods increases calorie burn—which in turn promotes weight loss —there’s no set rule for how it has to be done.

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Why You Can't Bench Press More Weight - Born Fitness

When you lower the weight, your chest is not the center of support. The muscles in your back are really the base for this part of the movement. That’s why during the down stroke you want to squeeze your shoulder blades together and keep them locked and tight to create as much tension as possible. More important, it’s why you want to build a bigger, stronger back.

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Get 25% Stronger in 12 Weeks

The third and final phase of the “25% Stronger” program helps you max out your strength levels by gradually decreasing the volume of your workouts while increasing the amount of weight you move. You’ll begin the last phase at the top end of the strength range (seven reps). Each week, you’ll perform fewer sets and reps - five of five, four of four and finally the last week in which you perform three sets of three - so your body is fresh for the final tests in Week 13.

The Mediterranean Diet For Athletes

Diet fads come and go, but we’ve already learned what works—partly from a study begun in the ’50s that shed light on what kinds of lifestyles may be good for you. Called the Seven Countries Study, it included 12,763 men in four world regions and found that the diets of people residing near the Mediterranean Sea, plus healthful living, were linked with increased well-being.

4 Great Treadmill Workouts For Anyone

Burn fat, build muscle and improve endurance with these four treadmill workouts designed for any training program.

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Straight-Up Biceps Workout

For a workout that hits the biceps from all angles, we called upon Ryan Sullivan, a competitive bodybuilder and the owner of Sci-Unison Fitness (sci-unisonfitness .com) in North Babylon, NY. His routine employs dumbbells, a barbell, and cables and puts the upper arms in various positions: in front of the torso with preachers , behind it with incline curls, at the sides with barbell curls , and, to finish, the arms elevated and parallel with the floor via high-cable curls. Such variety will help ensure that both heads of the biceps get maximum stimulation to grow bigger and stronger.

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