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Better Workouts: How to Master The Pullup - Born Fitness

Want to know the fastest way to do more pullups? Follow this simple 4-step guide that can help you do more whether you're a beginner or an expert.

Hilarious Floyd Mayweather Punch-Out Spoof!

"Money" and Manny Pacquiao hug it out in old school Nintendo game.

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Winners Never Cheat [Success Code] - 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!

Join the Butt Bible Challenge!

"The unconditional support, no matter where we are in our journey...beginners to advanced, it doesn't matter. The friendships we are making with fit-minded ladies from all over the world, keeping each other lifted up, building strong bodies and spirits. The tough love you give all of us Pauline. The feeling that I finally have friends who actually support me and understand why I eat like I do and why I train like I do. Joining this challenge group is by far the best decision I have ever made when it comes to my fitness. I am proud to be a FighterDiet Girl!"

Sagittarius Horoscope for Monday, May 4, 2015

Monday, May 4, 2015 - Expressing your creativity today might require you to step so far out of the box that you can't even remember what containment felt like. Exploring your imagination is enticing, but it's not without its complications. Admittedly, traveling out of the realms of certainty and into the world of unrealized inspiration is a gamble. There are no definite cause-and-effect guarantees in the Land of Vision. Nevertheless, your current attraction to the potential of the unleashed mind may be irrepressible now. No one can take this journey but you.

The M&F Superhero Workout

A true superhero needs to go for days on end, so to achieve this you will perform your circuits using the Heavy Volume Training method (HVT), which means staying in the rep ranges given and utilizing the max weight possible inside the range. That is, if you are getting to 15 every time during your sets, your weight should be heavier. Increasing your weight makes your body capable of taking a beating and continuing to go strong.

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.

The 100-Rep Squat Workout

The classic barbell squat is quite possibly the greatest all-around exercise; it targets your quadriceps, hamstrings, and glutes, as well as the rest of your body. And to reap the muscle-building benefits of the beloved move, you don't need to train like a powerlifter. Instead of upping your weight, increase your reps. Doing more than 10 squats per set induces significant muscle growth and is a strategy endorsed by strength coaches like Bret Contreras.

7 Best Post-Workout Dinner Ideas

The workday is finally over and you have just finished 45 minutes of sweat-drenching, stress-busting exercise. Now your stomach is rumbling and the burning question is, “What’s for dinner?” Ideally, a post-workout meal is a mix of muscle-building protein and energy re-fueling carbohydrates, but your late-day meal should have slightly less carbohydrates than one you would eat after a morning or noon workout routine . The reason: We are less active at night, and while we need enough carbs to replenish our glycogen stores, we don’t need extra energy when we go to sleep. Try these seven quick and easy meal ideas to get the perfect balance of protein and carbohydrates and boost your exercise recovery. Pre- and Post Workout Nutrition Guidelines>>> Get Healthy Food & Snacks at GNC Live Well >>>

Rocky III - Apollo Creed - "There is no tomorrow!"

Rocky III - Apollo Creed - "There is no tomorrow!"

Leo DiCaprio Is Living Proof That Ladies Really Do Love The Dadbod (Photos) Leo DiCaprio Is Living Proof That Ladies Really Do Love The Dadbod (Photos) By now, you've seen the Dadbod craze sweeping social media.But just in case you're still not sure what the hell a Dadbod is, we'll break it down for you.A Dadbod is an average-to-pudgy physique that lies somewhere in the middle of the fit-to-fat spectru...

5 Rules for Gaining Mass

If you'’re looking to add muscle mass to your frame, hitting the weights hard is a given. Quality time in the gym begins a cascade of changes that will stimulate your muscles to grow bigger in response to the challenges you throw their way. It'’s tempting to think that'’s all it takes to add muscle to your body. After all, you can actually feel your biceps growing after an intense set of curls. That pump is tangible, real-time biofeedback to let you know that blood is flowing to your muscle cells, beginning a chain of events that stimulates protein synthesis. Maybe that'’s why it's easy to overlook how important good nutrition is in the  mass-building  equation. When you choose to eat, say, chicken instead of ice cream, there'’s no immediate muscle gratification -- no pump to keep you motivated. Make no mistake: Eating for muscle is just as important as lifting for muscle. The foods you grab in the morning on the way to work, the meals you pack for lunch and mid-afternoon, what you put into your body immediately following your workout, and your final meal of the day impact your results as much as, if not more than, the number of reps you squeeze out at the end of a set.

Five Fast Lunches to Build More Muscle

When the 18th-century British Earl of Sandwich asked his servants to bring him a piece of meat held between two slices of bread, he definitely stumbled onto something. Not only, as legend has it, did he invent the sandwich, he also inadvertently requested the ideal post- workout meal—a simple combination of protein and carbohydrates, which research shows spurs greater muscle growth than protein alone. But with a little knowledge (and some condiments—come on, Earl!) you can make this portable muscle meal even more effective. Reach for these easy-to-prepare recipes to turn steak, lamb, chicken—and even an old can of cranberry sauce—into a gourmet meal fit for a king. Or at least an earl—whatever that is.

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.

The Get-Rid-of-Your-Man-Boobs Workout

Get into pushup position and lower your body until your chest is about an inch above the floor. Explosively push yourself up so that your hands leave the floor and your body rises into the air. Clap your hands in midair, “catch” yourself on the way down, and use the momentum to begin the next rep.

The Facts (and Fiction) on Fat Loss

At some point, you just have to set the record straight and debunk all the nutritional myths floating around out there. But here’s the catch: some of those so-called myths are actually true! But which ones? To help you make sense of all the confusing rhetoric going back and forth, we’ve compiled 10 of the most common fat-burning quandaries and sought to apply one of two simple labels to each: fact or fiction.

10 Ways to Build Strength Without the Size

Believe it or not, not every athlete wants to build massive muscles. Think about wrestlers, MMA fighters, gymnasts, or athletes who use their own body weight as their primary resistance, they need the strength, but the additional bulk can be more hindering than helpful. What’s important to consider is that strength is not solely a property of muscle, but rather a property of the motor system. So going for the pump, total muscle exhaustion and complete muscle annihilation is not the name of the game here. Your body increases its strength by a) recruiting more muscle fibers in a particular muscle group and b) increasing the firing frequency of your motor neurons (neurons and muscle fibers). Apply these methods below to jack up your strength, but not your size.

Diet Plans: Considerations for Muscle Gain, Fat Loss, and Stubborn Body Types - Born Fitness

Adam…Very tight read here. Well done. I especially like the graphic from PN, and the last comment about it being personal. The reason we see so much arguing, IMHO, amongst fitness minds is that we’ve all arrived at our own plan over time. In fact, I would say I’m still working on perfecting mine after all these years, and suspect I will be tweaking it until the end of my days. Like all things: process, not product. Obviously that affects our biases. Learning that has kept me open to the idea that what works for me might not work for someone else.

The Body Cleanse: Does Juicing Really Work? - Born Fitness

So if you want to know how to potentially help your system–as well as what benefit you’ll really receive from those juice cleanses–then it’s time to sip on a drink called truth serum. In this case, the information is powered by Brad Pilon, author of Eat Stop Eat, research genius, and pioneer in intermittent fasting. Bottoms up.

John Hansen on Twitter

Full Results from the 2015 NPC Orlando Europa are now posted on  ! -!2015-npc-europa/c20h7 …

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.

8 Ways to Get In a Workout on a Busy Schedule

Can’t miss your favorite TV show or the big game? Instead of sitting on the couch with your favorite snack food, mix up a tasty branch chain amino acid blend and exercise during commercials. Use bands, dumbbells or your body weight and select a quick exercise circuit. Every commercial, do as many reps or exercises as you can. In a 30-minute sitcom, you can get up to 9-minutes of exercise in.

5 Easy Moves for Beach-Ready Abs

With summer on the horizon, prep your core with these sure-fire moves you can do at the gym.

Faster Fat Loss: How to Add Workout Finishers - Born Fitness

Great ideas on HIIT finishers for fat loss. I like doing one minute drills of kettlebell swings, battling ropes, or stairs as finishers. Since they are so demanding I only do 10 to 15min. What do you think of doing HIIT exercises between strength sets? I know it is exhausting and probably impacts the amount of weight you can use. But to use HIIT inbetween sets for a few weeks if the goal is fat loss and hypertrophy maintenance (“cardio acceleration” that Dr. Stoppani recommends)? Is there any research that compares HIIT after strength training to HIIT inbetween sets?

How to Lose Weight: Why Sleep Can Make you Fat - Born Fitness

Two pillars of fitness endurance: hydration, and sleep. There is something to be said for spending time and money on your sleeping situation: the room, the bed, your pillows, sheets, and covers. Get it how you need it. Also to be said is allowing your body to teach you what it needs with sleep. There has been some really awesome research done on alternate sleeping patterns, as in two 3 to 4-hour chunks instead of one 7 to 8-hour chunk. The stress we put on good sleep, it seems, can be as harmful to productive sleep as anything.

Whiplash - "Good job" Motivational scene

Whiplash - "Good job" Motivational scene

Four Exercises You Need to Switch

While this is a great exercise for building hamstring and lower-back strength, the position your knees are in puts stress on the back and cuts off circulation between the heart and the legs. The result? The force you create diminishes with each rep, meaning less efficient work and minimal results. Five Mistakes That Will Ruin Your Workout>>> Find Supplements to Fuel Your Training at GNC Live Well >>>

3 Back-Saving Tips for the Weight Room

As you get tired or your mind wanders during a workout, your form may slip. Or maybe you’re not using proper technique to begin with. A slight rounding or arching of the spine during any loaded exercise—heavy or light—can lead to back trouble down the road. And unless a trainer watches you like a hawk every single rep, every single workout, you might not even notice you’re doing it, says Speer. That’s why Speer offers up the spine-saving tips below for three popular strength exercises: the deadlift, the overhead press, and the bent-over row. These quick and easy cues will help you maintain proper form and a neutral spine throughout each movement. Use them for bigger gains and a bulletproof back today. Deadlift

25 Brutal Workout Finishers for Rapid Fat-Loss and Muscle-Building

You're soaking wet, you're tired, you're hungry, but the blood's still pumping and you know you've got a bit left in the tank. You also know it's that last bit of effort that will push you to the next level. It's what seperates a six-pack with a SIX-PACK. These 25 finishers are brutal additions to your already intense workouts. And if your workouts aren't intense, they are now.

The All-or-Nothing Arms Routine

Place a medicine ball on the floor and grab each side of it, in a standard pushup position (A). Lower your body until your chest is about an inch above the ball (B), and then push yourself back up. That’s one rep. Advanced guys: Try your pushups with one hand on the ball at a time.

10 Best Cable Exercises for Your Core

A cable machine unleashes a wide variety of core exercises because of the adjustable height and the ability to work from all angles. We’re not talking about the beloved kneeling cable crunch. Rather, these 10 standing, kneeling, twisting, and bending core exercises place your body in every plane of motion to target your obliques and lower abs. Build core strength with these 10 ab-carving cable exercises.

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9 Things Any Ripped Guy Can Teach You

When it comes to getting cut up and chiseled, there's a few rules of thumb that any guy who's earned a six pack can tell you. At the end of day, it's less about secret cheats and exotic routines and more to do with the internal strength to stick to the self-evident truths of fitness. Here are 10 ways the ripped stay that way.

Best Breakfasts for Weight Loss

Breakfast is the most important meal of the day—as if you haven't heard that before. But what you may not know is that eating breakfast is essential for successful weight loss. "It's like putting logs on a wood-burning stove. You need that initial input of fuel to get your metabolism going for the day," says Milton Stokes, R.D., author of Flat Belly Diet! For Men . Shoot for 400 to 600 calories within an hour of waking up, with an emphasis on nutrients that will leave you satisfied for hours: protein healthy fats, and fiber. Try these popular options, designed specifically to boost calorie burn.

Wheat Belly Deception: Understanding Wheat, Insulin, and Fat Loss - Born Fitness

Do you think writing an (accepted) article for “Cereal Foods World” might tend to emphasize pro-grain issues and minimize anti-grain issues? I can tell you from personal experience that “elimination of all grains” from my diet did three things (1) removed all joint and lower back pain in a week, (2) eliminated cravings for carbs that had dogged me for decades in a week, (3) elevated my mood and depth of sleep in two weeks. I also lost 26 lbs in 2 weeks, but have hovered at that lower weight now for 3 months. Swelling and bloat are gone, now, and I look 20 years younger than my 67 years. Well worth giving up doughnuts, Pop-tarts, flour-fried foods, and the rest.

Broke Man's Guide to Muscle-Building Groceries

Cutting back on groceries isn't an option, you need the fuel. That said, the reality for many of us is that spending that much on food isn't sustainable. You can scale that grocery bill down to 50 dollars a week. Don’t get your gym shorts in a twist, it's completely doable, you just have to be a smarter shopper .

9 Best Bodyweight Moves For Colossal Arms

Want huge, ripped arms? Toss aside those weights and get back to basics with a bodyweight-only workout. Without all those heavy weights, you’ll give your body and joints a much-needed break.  By  altering your body angle and position and getting creative with the right tools at your gym, you can still get the necessary stimulus  for real growth in your biceps , triceps, shoulders, and forearms.

Solving Sleep Problems: Non-Obvious Solutions to Better Rest and Recovery - Born Fitness

Your solution is timing your sleep so that you don’t wake up during the wrong portion of a sleep cycle. A good rule of thumb is aiming for 7.5 or 9 hours of sleep per night. If you must sleep less, sleeping 6 hours might prove to be more restful than 7 because you’re more likely to wake up in the first phase of sleep as opposed to a jarring alarm in the middle of your REM sleep.

3 Exercises To Make You A Better Runner

Even if their goal isn’t getting huge, runners often make the mistake of doing no lifting at all. (And as big-time endurance guys like Dean Karnazes will tell you, that’s not only wrong—it’s just plain dumb.) With these three exercises, combined with Pose training, you’ll be running farther, and safer, than ever before.

T NATION on Twitter

Match your carb intake to your activity level, metabolic condition, and goal. Here's how: …

Schwarzenegger: 3 Things Weightlifting Can Teach Us About How To Save the Earth

When I praise Governor Brown, some people look at me like I’ve lost my mind. I’m a Republican, and he is a Democrat. In our current political climate, we are supposed to be mortal enemies. This is where California can offer the rest of the country our first lesson. Here in California, the environment has never been a political issue, and it shouldn’t be. In the United States, 200,000 people die every year from air pollution-related illnesses. They aren’t dying from breathing Republican air or Democratic air. We all breathe the same air.

30-Minute Lunch Break Workout for Maximum Muscle

Don’t have time to get in a great workout between that late breakfast meeting and afternoon deadline? Maybe you just haven’t found the right workout. Squeezing in a quick training session during your lunch break does not have to mean you're not getting an effective workout. As long as you stay focused, workouts of 30 minutes or less can train your entire body while including a brief warm-up and cool-down, and even give you some time to grab a protein shake on your way out the door. And, you’ll feel energized throughout the rest of the day.

Break Up Advice: 6 Reasons She Dumped You But Didn't Really Say Why

When it comes to breakups, the quick isn’t always so easy. And if she left you in the dust with little to no explanation as to why, you could be scratching your head. Fortunately, we’re here to tell you everything she didn’t—and exactly why she ran for the closest exit without so much as a kiss goodbye.

9 Healthy Ways To Lose Weight -

Lmao i love how being in a caloric deficit isn't included. So if i do all these things, and eliminate foods i like to eat, and eat at a caloric surplus, i'll lose weight right? Soooo many studies to back up caloric intake and macronutrient break down. And so little evidence that eliminating dairy and bread will help you lose weight, or sugar, in the end it is all glucose. If you eliminate dairy and gluten (and don't track calories) you will lose weight because you are eating less calories. If you eliminated sweet potatoes, brown rice, chicken, and vegetables, you would lose weight too.

RYAN TERRY CRAZY CONDITIONING TWO DAYS OUT - posing, training with Flex Lewis

IFBB Pro Ryan Terry shows his incredible condition as he takes us through his final day of training just two days out from competing on stage. He's in Florida for the Miami Muscle Beach Pro, an Olympia qualifier. His final 'Terry Shred' training session is at Mr Olympia 212 Flex Lewis's gym in Boca Raton, before Ryan heads back to his hotel for carbing up, and last minute posing practice and condition check. More on the Terry Shred training plan on his website at: Project Flex:

My Thoughts On Age & The BEST Workout Program - Zach Even-Esh

Nice post Zach. I just turned 50 and have been working out steadily since I was 17 years old. I hit my late 40’s and my body decided it wanted to rebel. I’m bone on bone in my right shoulder and am in need of a shoulder replacement. My glenoid socket it totally shot. My left shoulder is starting to give me warning signs also. The bottom line is I can no longer train like I used to. Overhead work, press behind the neck, flat bench press, flyes, lateral raises, anything where my arms move away from my body laterally hurt. I’ve since made concessions. Enter the Swiss bar for it’s neutral grip, safety squat bar so I don’t have to reach back which kills my shoulders and other such modifications. Sure, I miss my old training style and what I could accomplish, but I’m older now but I’m still at it and not really missing a beat. I wish I would have know then what I know now and I would have made the proper adjustments when I was younger. If you perform alot of volume with compromising exercises, at some point you have to pay the price.

Take the Guesswork Out of Beating Gym Crowds

Few things are more discouraging, of course, than massive crowds at gyms and fitness classes caused by like-minded aspiring weight losers working to cram a year's worth of fitness into the first few months of the New Year. What's more deflating, when you're trying to get back into a workout routine, than having to wait 15 minutes or longer to hop on an elliptical trainer or treadmill, after having finally made it back to the gym? Fitbit studied a large group of anonymous and aggregated user data to find out when users were most commonly logging trips to the gym in order to take some of the guesswork out of beating gym crowds.

Chambray Is the New Denim

Get a jump on the season by wearing any of these essential shirts. Go classic with a spread collar in French blue à la Tommy Hilfiger or go modern with a great baseball-inspired raglan sleeve from Bespoken. Either way, you’ll look cool, calm and collected—we guarantee it. 

The 10 Most Underrated Strength-Building Tips -

Strength is a skill. You're strongest when you're fresh, so do the heaviest, most demanding exercises early in your workout. Of course, these movements are always multijoint in nature, like rows, presses, squats, and pulls. These movements build the most strength, require the heaviest loads lifted, and demand the highest levels of coordination. You'll derive the greatest benefit and yield the best performance by putting these important core movements first in your workouts.

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Bradley on Twitter

@PHILHEATH how much mass did you put on the 2 years it took for you to get your pro card? 5th Olympia coming this year

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