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1 Prejudging Wrapup - IFBB Pittsburgh Pro 2014 | Muscular Development

Team MD's Bob Cicherillo and David Baye Wrap Up Prejudging at the 2014 IFBB Pittsburgh Pro. Hear who they were impressed by and their opinions on how it will all play out.

Christina & Fighter Diet FDX2

Even the day of my meet as others were stuffing in the poptarts and junk food for "energy" I just did a carb load day and still followed the plan. I had more energy than my previous meets, and I was actually less sore afterwards.

Sagittarius Horoscope for Sunday, May 4, 2014

Sunday, May 4, 2014 - Your enthusiasm is contagious as you talk about a project that is coming together at the very last minute. But the evocative Moon's current conjunction with buoyant Jupiter is a mixed blessing, instilling you with confidence, yet also luring you into a familiar trap that makes everything appear better than it is. There's no cause for panic; it's wiser to act with a well thought-out plan tomorrow than with reckless abandon today. Channel your passion into your work for positive results.

Something You Never Realized About Sylvester Stallone. This Is Amazing.

Something You Never Realized About Sylvester Stallone. This Is Amazing.

Build Up Your Chest Workout

The first exercise in the routine is incline barbell press, chosen as the lead because the upper pecs are typically in greater need of thickness than the lower pecs. Doing them first will help ensure maximum intensity, because the muscles are fresh. Treat this as your heavy move for the day, keeping all of your rep counts in the single digits and employing a spotter. The next exercise, flat-bench dumbbell press, should be treated aggressively as well. The reps are only slightly higher, so push yourself with a relatively heavy set of dumbbells, even if it means you do only nine reps on your last set. By this point you’ll have done both an incline and a flat pressing move; dips will essentially serve as your decline press to emphasize the lower pecs. It’s tough to put a specific rep count on dips because some guys can bang out 25-plus reps consecutively while others struggle to get a half dozen. The key here is to do as many dips as possible in the span of three sets. It’s not supposed to be easy. The cable flye is where you can drop the resistance a bit and go for a good burn to finish off the pecs in style.

The Five Best Exercises You're Not Doing

As an athlete you train to be bigger, faster, and stronger for that competitive edge. Sure, your classic exercises like the bench press, squat, and deadlift will get you there, but have you ever thought there could be something missing? Well, your instincts were right. The following five exercises will soon have earned a new, essential spot in your workout routines .

10 Worst Bench Press Mistakes

Avoid these ten worst, yet surprisingly common, bench press mistakes and learn exactly how you can fix them to build a barrel chest without the pain. 

9 Amazing Uses for Aspirin

When we found out that aspirin might help slow the growth of cancer , we got to thinking: What else is the anti-inflammatory good for? Turns out, a lot. The headache reliever’s got some great household uses, like helping to remove soap scum and patch up drywall; some personal hygiene applications, like combatting acne and dandruff; and of course heart health-boosting potential. Ready to put the all-purpose pill to the test? Start here.

Ultimate Core Bolstering Move

Get into a push-up position with your feet spread wide. Place your left hand on a firm medicine ball. Perform a push-up. Explode upward from the bottom and push your left hand into the ball so that it supports your body. Quickly reach your arm out in front of you. Do not allow your hips to rotate. Try to hold the up position for a moment. Switch sides and repeat.

Mornings with Alex and Drew – The Rock

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Trainer Q&A: Why Does My Shoulder Crack and Pop?

A snapping, popping, or other annoyance that starts to radiate, say from the shoulder to the neck or through the arm, may be a pulled/torn muscle. A snap or crack in the shoulder can also mean the bones could be rubbing on themselves, which could be a developing arthritic condition or a loose joint creating a “grating” sound.

The Game Changer Diet

Paying attention to calories and macronutrients (protein, carbs, fat) is the bottom line when it comes to slashing fat, building lean muscle, and achieving your ideal physique. This transformative diet plan is set up to create a caloric deficit (you’ll burn more calories than you’ll consume) for optimum fat loss, while maintaining sufficient protein to build new muscle and just enough carbs to fuel the energy and recovery demands of high-intensity workouts .

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.

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%.

Hit the Smaller Muscles With This Better Biceps Workout

Remember, muscles eventually get bored by the same old workout. They learn to be more efficient, and they just flat out quit growing in the absence of new challenges. By working smaller muscles first in your workout, you burn them out and require the larger muscles to work even harder to recruit more muscle fibers.

79 Core Crushing Exercises

For all-around fitness and health, it's vital to build a strong and stable trunk/midsection/pillar. Strengthening this part of your physique will not only help to reduce lifting related injuries, but also work wonders for developing those coveted washboard abs. Whether you're a beginner or you've been training for years, there are some challenging exercises here for everyone to move better, feel better, and look better. So pick a few and give them a try to bolster up your midsection for a rock solid core .

Rookie Mistakes: The Squat

It’s easy to think you’re doing the right thing in the gym, but you may be dropping the ball. Certain exercises are more technically demanding than others, and learning their major cues once may not cut it in the grand scheme of things. Getting “comfortable” with certain movements can sometimes allow a lifter to “slip” into form that’s less than perfect. Not to worry, we've got your back. The Rookie Mistakes series serves as a call to action for lifters of all experience levels to practice perfect form on the road to achieving fitness success.

Getting Shredded - Born Fitness

Hey Adam, sounds like fun! Even though I will not be a part of it (I enjoy strength training and the lifestyle of 12-14% BF unless Im going on a beach vacation) it would be awesome if you could keep some kind of a blog. Daily, weekly or whatever. With your meals, workouts, BF tracking, strength tracking, cardio etc. Not to mention before and after pics. The thing I don’t like about “shredded lifestyle” is it is so much work for something so temporary. Meaning,the minute your intensity changes (lifestyle and exercise), you lose your gains and shreds. I just don’t see it as sustainable. Unless you are going on stage or are a model, why go thru it? Good luck! Excited to hear more about it.

Rookie Mistakes: The Deadlift

It’s easy to think you’re doing the right thing in the gym, but you may be dropping the ball. Certain exercises are more technically demanding than others, and learning their major cues just once may not cut it in the grand scheme of things. Getting “comfortable” with certain movements can sometimes allow a lifter to “slip” into form that’s less than perfect. Not to worry, we've got your back. The Rookie Mistakes series serves as a call to action for lifters of all experience levels to practice perfect form on the road to achieving fitness success.

Are You Too Busy to Work Out? Me Too. - Born Fitness

Not a #GetShredded member, but a #StartStrong member; and I seriously couldn’t echo the comments of “pjthiel” more. One of the most selfless trainers out there. I cant tell you how many times I’ve told people how happy I am that I get to work with you. I know that if I have a problem, you’ll respond quickly. I know that if I have a success to share, you will be happy and excited with me. I can honestly say that when I get your emails, I know that you’re actually happy for me – and I can feel your smile all the way from California. That’s something you can’t fake. For your support, I genuinely thank you from the bottom of my fit little heart (that is currently housed inside my “built by #BornFitness abs” – well, close to, anyway. You know what I mean). Hope your next gym sess is wonderful – and that you give yourself as many Bulgarian squats as you give me

13 Things Never to Do in a Gym

When it comes to gym etiquette , we already know to avoid cellphone conversations, re-rack our weights, and curl anywhere outside the squat rack. But there are plenty of lesser-known blunders you could be making at the gym that upset and disrupt others. Worse, some of these mistakes could negatively affect your health.


In the ’80s, when they started appearing on everyone from Tom Cruise to Madonna, muscular middles went mainstream. Hard cores were no longer hardcore. In Arnold Schwarzenegger’s era, some champs worked their abdominals for 30 minutes daily. For some of today’s pros, crunch time only comes precontest. This article is for nearly every bodybuilder, from gym novices to Mr. O competitors, because most of us are letting our abs off easy. This month, we’ll examine the most frequent midsection mistakes and lay out ab solutions for making your center the center of attention. Class is in session.

FD Woman's Black Book (Athlete)

Good Morning Pauline Nordin, I just wanted to take a moment to thank you for Fighter Diet ...A few months back on Facebook you had posted a detailed suggestion about having a panel of blood work done. I took your advice and got it done. For years I have been having issues with being tired, problematic weight gain/loss, and low motivation overall when at the gym. My doctor has discovered a major thyroid failure and that my hypothalamus is near non functioning. Years of suffering would have continued if you hadn't made that suggestion. I hope you know that you have played a big role in turning my health around. I am now scheduled for a CT scan of my brain and have started taking medication to begin the road of balancing my hormones out. THANKS! X The Extreme Fitness Woman’s Black Book: W

10 Best Moves to Lose Your Love Handles

You’ve tried situps, cardio, and dumbbell side bends, but nothing seems to get rid of that stubborn belly fat on your sides. Commonly called “love handles,” this area of your torso is part of the waist-to-hip ratio, an indicator of overall health. If you have too much cushion around your waist, ask yourself, "How hard am I really working in the gym?" To get the best moves for a slim torso , we asked Sadik Hadzovic, IFBB Men’s Physique professional for his 10 favorite exercises to keep love handles away. "This workout is effective because it's fast paced and designed to target both the rectus abdominals and the transverse abdominals," says Hadzovic. "To burn fat you must do more then just crunches and situps; You need to recruit your entire body to enter a thermogenic state that leads to an accelerated rate of fat loss." Complete your dream physique with these 10 moves that will carve up your core fast.

Coaching - Born Fitness

When I created my online coaching program, I wanted it to be different than every other option available. Instead of just offering diets and workouts, I decided to focus on the individualistic nature of a client’s goals and needs to meet their fitness and nutrition needs. While everyone in my coaching program is part of the Born Fitness Family, online coaching is a one-on-one experience. It was developed for you : The person who wants more attention, dedicated help, and proven plans that will work. There are no group plans or templates. Everything is hand crafted and includes direct access to me.

One-Day Back Thrash

The execution of several exercises in successive fashion are employed in this shock routine. Within each giant set, you should only rest as long as it takes to get set up for the next exercise. After each set, you can rest 2-3 minutes. After a 5-10-minute general warm-up, perform 2-3 light sets of deadlifts using just the bar. From there, you'll dive right into your heaviest giant set, aiming to complete six reps on each exercise. Each of your following sets, you can lower the weight, striving to complete 10, 12 and 15 reps. Have fun, and don't forget your straps!

7 Exercise Swaps for Total-Body Balance

Although barbell exercises are usually the best way to increase strength and muscle fast, they often disguise muscular imbalances, which can and often do hinder growth. It's important to work unilaterally (one side at a time) as well bilaterally (both sides at a time). Ryan LaPlaga, C.S.C.S., provided us with seven barbell exercises, and counterparts, that can be used to eliminate muscular imbalances that may be holding you back.

Going Spartan

I tend to get all excited and lathered up at the prospect of a big day. The promise of something novel. Something uptempo and challenging, and if I’m fortunate, a new and vital perspective to be found waiting for me on the other side. So I set my alarm to pre-dawn stun and do so with a big, wide smile on my face.

3 Protein Bars You Can Make At Home

You would never chase a workout with a Snickers, but if you scan the ingredients of the chocolate–peanut butter protein bar stuck to the inside of your gym bag, you’ll be shocked to discover what it really is: a glorified candy bar, complete with all the sugar, preservatives, artificial colors and flavors, and other half-baked ingredients that you go to great lengths to avoid everywhere else. Screw that! Making protein bars at home is easy (many recipes don’t even require an oven), and with the following guide from Camilla Saulsbury, author of Power Hungry: The Ultimate Energy Bar Cookbook , it’s a foolproof way to take your body and health back into your own hands.

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.

Hannah's Fight

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Lecturer wins coveted MTV hosting gig - Television - NZ Herald News

The winner of a competition to find MTV's next Kiwi presenter picked up acting tips from his cousin — Hollywood superstar Dwayne "The Rock" Johnson.

10 Allergy Remedies That Won’t Make You Drowsy

“Poorly controlled allergies affect the eyes and nose and really affect sleep quality, affect energy levels and work performance, and can really decrease quality of life if you’re miserable all the time,” says Dr. David Stukus, an allergist at Nationwide Children’s Hospital, in Columbus, Ohio, and a member of the board of directors for the Asthma and Allergy Foundation of America. “A lot of people think that’s the way to live, and they can do better.”

The Best Anytime Workout

Set a timer for however long you have—even if you’ve got only 10 minutes.  Complete as many reps as you can of each exercise, and count them. Stop a set when your form breaks down, and rest as needed. Make note of your total number of reps for the workout. Each time you repeat the workout with the same time period, try to complete more total reps. For example, if you worked out 10 minutes on Monday and then 25 minutes on Wednesday but could manage only 10 minutes again on Friday, try to get more work done in Friday’s session than in Monday’s. Try to perform the workout four to six times per week.

14 Ways to Weightlift

Weightlifting isn't as cut and dry as just picking things up and putting them down, or lifting as heavy as possible. Weightlifting is a science, and it involves smart programming to get optimal results, safely. Although a bench press is a bench press, and a squat is a squat, there are plenty of variations and styles of lifting to improve efficiency and results. We've asked Jason Martuscello, C.S.C.S., C.I.S.S.N., and contributor to HUMANFITPROJECT for some of his recommended techniques for beginners that push the limits, break plateaus, and stimulate new muscle growth .

Fighter Diet: calories in vs out

Let's say you use one tablespoon of peanut butter. How much does that serving weigh? You might be able to pile up a lot more on the spoon than is listed on the nutrition label. If the peanut butter is cold and you're determined to max out the spoon you can succeed to make it three times more peanut butter on there, but you'll still write down in the journal 'ONE tablespoon'.

When it Pays to Lie

Lie on your left side. It’s best to use an incline bench without a seat or an abdominal board set at a 30-degree angle, although you can also use an incline bench with a seat or a decline bench (with your head at the high end). If necessary, you can perform this lift on a flat bench or on the floor. Brace your body in a firm position. Grasp a dumbbell in your right hand. (By necessity, the dumbbell will need to be lighter than for standing side laterals.) Rest the dumbbell on your right thigh or, for a longer range of motion, behind your glutes.

Win a Versatile Vitamix 5200!

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Juggernaut Weightlifting Clinic - Juggernaut Training Systems

Want to learn from the best weightlifters and coaches in the United States, while also supporting a great cause? Of course you do! Juggernaut’s giving you the chance with our Weightlifting Clinic for Autism Speaks. Join us on June 28th at CrossFit Tustin from 9am to 5pm for coaching and lectures in the snatch, clean […]

SEALFIT: Jon Atwater Fundraiser - BiddingForGood Fundraising Auction

The online portion of SEALFIT: Jon Atwater Fundraiser is now open. The auction will run from May 2, 2014 to May 13, 2014, with the live event taking place on May 10, 2014. Proceeds go to HelpHopeLive and Jon Atwater to support his efforts to walk again. Auction items include SEALFIT training and events, a few vacation getaways, and many amazing donated items guaranteed to delight and surprise. So, tell your friends, family, community. Let the bidding begin!


We are unable to find iTunes on your computer. To download the free app Flex by American Media Inc., get iTunes now.

5 Tips For Better Sleep

1.) Charge your BlackBerry in the Living Room Having too many tech toys in the bedroom makes your mind associate the room with productivity, not relaxation. "You want your brain to know that when you're in bed, that's a place for sleep and sleep only," says Philip Gehrman, Ph.D., assistant professor of psychology at the University of the Sciences in Philadelphia and a specialist in sleep medicine. If nothing else, put that bad boy on silent mode. Whatever e-mails you get can wait until dawn.

10 Caffeine-Free Foods to Help You Focus

10 Caffeine-Free Foods to Help You Focus

One-Dimensional Attack

Stop the number bashing. In bodybuilding — the ultimate individualistic sport — there are times when training the left or right side of paired muscles separately is better than training them together. Generally, working one side provides for the freest range of motion, and it allows you to focus more on the targeted area.

I'm F#cked Up and I Like It

This is my perspective on that phenomenon. I believe that as the strength and conditioning industry advances, and gets more conscious, systems like the FMS will be used earlier on in an athletes career and used to monitor their progress as they develop. FMS or not I see a swing toward a more quality focus in S@C rather then the good ol’ “get er done” philosophy. More effort will be placed toward making and maintaining a better functioning athlete which will lead to higher training outputs and less injures. As a result the standard for pro athletes and level of play will increase and people not developed as well will not make the cut like they do today, both because they are a liability to the team and because their training and preparation was not as effective. No matter how “sports specific” you get things like fundamental mobility, core reflex stabilization, dynamic stability etc apply to YOU. Because they are basic human qualities and you should own your humanness before you own your athleticness (General before specific). A score less than 14 shows GLOBAL dysfunction not specific adaptations as a result of your sport.

Arnold Schwarzenegger Series Iron Dream at

Warnings: USE ONLY AT BEDTIME. This product may cause drowsiness. Do not drive or operate heavy machinery after taking this product. Do not take with alcohol. This product is only intended for use by healthy adults over 18 years of age. Do not use this product if you are pregnant, expect to become pregnant or are nursing. Consult your physician before using this product if you are taking any prescription or over the counter medications or supplements. Do not use this product if you are at risk or are being treated for any medical condition including, but not limited to: high or low blood pressure; cardiac arrhythmia; stroke; heart, liver, kidney or thyroid disease; seizure disorder; psychiatric disease; diabetes; difficulty urinating due to prostate enlargement or if you are taking a MAO inhibitor. Discontinue use and consult your health care professional if you experience any adverse reaction to this product. Do not exceed recommended serving size or suggested use. KEEP OUT OF REACH OF CHILDREN.


We spend time learning about so many other things, it amazes me that people aren't more curious about the processes that make our planet what it is and allow us to thrive. If we all just do a little every day to help recycle and be more economically conscientious, it will have a huge impact. I realize that the issues we face as a race with respect to our planet are global and cannot be solved by one person or one country, but we have to start somewhere. Try to always make educated decisions, and don't be afraid to ask questions!

Fighter Diet Male Tee

Fighter Diet Male Tee The tee is made and designed by Spectra, a US apparel company and manufactured in Mexico. 52% cotton and 47% polyester.

BSN Syntha-6 at

SYNTHA-6™ is an ultra-premium lean muscle protein powder, BSN's best-tasting protein supplement on the market. Its formula features multiple quality proteins resulting in a nutritious and multi-functional protein supplement that ensures an athlete's muscles a quality supply of protein building blocks.* As any athlete knows, high-quality protein is essential for building and maintaining lean muscle mass.* SYNTHA-6™ is the ideal solution to any active individual's protein needs, designed to perfectly suit a variety of diets and lifestyles. And with SYNTHA-6™, that high standard of quality comes with taste to match, thanks to BSN®'s exclusive flavor technology.

Cinnamon Raisin Protein Pancakes

It was time for a modest refeed this weekend and I was on the hunt for a high protein, high carb pancake option. However, I also wanted one that was low in fat too. After stumbling across this post by the Daily Burn , I discovered this little beauty from The Slender Student .

52 Summer Body Project
53 5 Rules of Fast Fat Loss
54 Award Presentations at the 2014 IFBB Pittsburgh Pro
55 Rock Hard Challenge 2014 Workouts
56 Guest Posers at the 2014 IFBB Pittsburgh Pro
57 2014 IFBB Pittsburgh Pro
60 Shawn Rhoden at the Pittsburgh Pro
61 'The Moment' Between Mayweather and Maidana is Here
63 Eat Blueberries to Reduce DOMS & Recover Faster from Hard Training