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Top 3 Posing Routines Mozolani Pro Mens Open 2014

Top 3 Posing Routines Mozolani Pro Mens Open 2014


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From the motion picture soundtrack Generation Iron: Order the Generation Iron Extended Director's Cut here:

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FD Detox (Fitness)

If you follow her at all, you know Pauline is a tough, no-nonsense type of trainer and fitness educator, who tells it how it is. She also recognizes “how it is” for some people means baby steps are more effective than giant leaps.  Base jumping off a cliff to better health isn’t meant for everyone. Some of us prefer to gear up some repelling equipment, and ease our way down to the valley of fitness. Every “body” is different, and so is every mind. So how do you get in that harness, and what kind of ropes and techniques do you need on your journey to fitness valley? Pauline is here to show you with Fighter Diet Detox.

Top 6 of April - Juggernaut Training Systems

1. 5 Questions with Alex Viada We sit down and get to know hybrid athlete, Alex Viada, the owner of Complete Human Performance in Durham, NC. Alex has squatted and deadlifted over 700 pounds raw and also is a high level endurance competitor in triathlon and ultramarathon. 2. 5 Things That Are Holding Your Squat […]

Sagittarius Horoscope for Tuesday, May 6, 2014

Tuesday, May 6, 2014 - A fast-talking friend or partner could have you saying yes or even signing the contract on a dubious deal before you have time to do your research. Take whatever sense of urgency that is presented to you with a grain of salt today, for the most substantial opportunities won't vanish as quickly as they appear. Step back from the pressure of the sales pitch and consider all the alternatives before making a commitment you may regret. The good news is that you don't have to decide until you have all the facts in order.

9 Mindset Mantras for More Muscle

Most of us tend to look for external solutions to our bodybuilding problems. But did you ever stop and think that the true key to progress might lie somewhere within yourself ? Do you realize that the most powerful computer known to man is not sitting on your desk, but is stuck right between your ears, and smack inside your skull. I am talking about your brain, but more specifically, your MIND. The extraordinary power of one’s thoughts cannot be denied. “Mind over matter,” is real.

Quad Squad: The Squat and Leg Press

The squat , known as the granddaddy of all bodybuilding exercises, simultaneously works more major muscles than any other resistance-training movement. The quadriceps (quads), hamstrings and gluteus maximus (glutes) are specifically targeted, while the hip and torso muscles are incorporated for stabilization and to assist the primary muscles. You can see why many experts in weight training consider the squat to be a whole-body exercise, even though you utilize it as a lower-body move.

Best Exercises for a Complete Back Workout

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

14 Ways to Get Lean for 2014

But you’re not a statistic. If you’re reading this site, you’ve got the discipline to achieve your goal, but you may not have the know-how. Fortunately, it’s not complicated. Here are 14 ways to get lean in 2014.

The 50 Hottest Female Trainers of 2014

We scoured the country for America's 50 hottest female trainers.

The No Squat Leg Workout

For every guy who says no leg workout is worth a crap without including barbell squats , there’s at least 10 others who, for whatever reason, simply refuse to squat. Maybe it’s because of a past injury. Or perhaps it’s just a matter of hating squats. Either way, we can’t make anyone do squats. What we can do is offer a leg workout that even in the absence of the “king of all exercises” still blasts the quads, glutes and hamstrings to deliver some serious lower body size. The following “no-squat” routine accomplishes just that.

14 Foods to Kick Out of the Kitchen Forever

Hitting the grocery store every week isn’t easy when you’re swamped with work, the gym, friends, family—the list goes on. That’s why it’s even more important to have healthy staples in your pantry when you’re looking to maintain your fitness—and avoid the drive-thru. But some shelf-stable foods, like white rice, canned soup, and pasta sauce, can sabotage the health goals you’ve been gunning for. On the other hand, picking nutrient-dense, power-packed foods will help you train longer, build muscle, and give you more energy all around, says Jim White, R.D., spokesperson for the Academy of Nutrition and Dietetics and owner of Jim White Fitness & Nutrition Studios. Click through this list for 14 food swaps to make STAT.

Get a Shredded Six Pack Quick

Sure, diet is the main component to having defined abs, but a little bit of work on them doesn’t hurt. Since we came to that realization, we asked Andrew Sakhrani, CSCS of Monster Gym in Montreal, Canada, for a routine to whip those abs into shape for summer.

Nigeria abductions: 6 reasons why the world should demand action

Here are six reasons why the Boko Haram abductions, the repugnant message its leader released this week, and Nigeria's inadequate response should matter to the rest of the world.

6 Muscle-Building Exercises You Can’t Do Wrong

Bad technique also goes beyond injuries: it kills performance. You’ll never lift the weight you can truly lift, and you’ll shortchange your muscle growth. You’ll use the wrong muscles, worsen your posture, and never achieve great results.

Add Muscle All Over

If you went to a trainer, he’d give you an assessment, and the results would likely be the following: You have a weak core, poor grip strength, a lack of mobility in your upper torso, and tight hips. Most guys suffer from these problems—the result of doing only exercises you enjoy. Our program addresses the areas you’ve overlooked, those poor, deflated muscles begging for your attention, attacking them with lifts you’ve never tried (or even heard of) like the Zercher carry and silverback shrug. Other moves, like the quadruped rotation and single-leg RDL, will enhance your mobility , allowing you to activate even more muscle. We also make special use of a sandbag (a loaded duffel bag will suffice), which will improve your grip and strengthen your core at the same time, enabling you to do even more new exercises.

Beginner's Nutrition Tips: Eating Order

To simplify, this means protein will always be broken down (oxidized) first because there’s no room to store it while the rate of oxidation for carbohydrates and fats will diminish and so stored in the presence of protein. In the same vein, it means the more carbohydrates you eat the more time the body will spend oxidizing it and less the body will spend oxidizing fat. Yes, this means most dietary fat in the presence of carbohydrates (and protein) will be stored in your body.

Daily Session: The Full Gym Back Workout

Build a back like a fitness model using a variety of equipment.

7 Protein Myths

Lies, fabrications and outright fiction everywhere you turn — you might think you’re in the midst of a political convention. No, it’s just a general discussion about protein in an ordinary gym. At its core, protein is a simple nutrient. The amino acids from dietary protein represent the bricks that lay the foundation a body uses to create new muscle tissue; if you fall short of the appropriate protein intake, you won’t grow. Simple, see?

Ask Men's Fitness: Is It Normal to Be Sweating Hours After My Workout's Over?

A: Relax, Sean. Reach for a frosty beverage. David Nielson, M.D., a specialist in hyperhidrosis (the actual medical term for excessive sweating), says a cool drink with ice should help you cool down faster. We’re not talking about a humble shot of chilly liquid, though. “It needs to be at least 20–32 ounces,” Nielson says, “so that enough of the cool liquid is in the stomach to help cool the core.”

Trainer Q&A: When Should I Take A Rest Day

Training hard year round can leave you feeling physical fatigue, but you may also have mental fatigue and loss of interest in exercise. Include one to two weeks a year out of the gym as rest weeks. Don’t focus on exercise but rather just do the things you enjoy – walk, hike, spend time with friends. This is a time to refresh your mind so don’t worry about losing fitness. These weeks should follow extremely heavy bouts of training or a competition such as a marathon.

Squid Strength: Calamari Salad

Squid tastes similar to scallops, so if you’re a seafood junkie you shouldn’t be surprised by its flavor. “Look for clear eyes when you’re buying it, as with any fish, and there shouldn’t be a fishy smell,” says Ruth Frechman, R.D.

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 .

Hard Core Workout

The below workout hits the entire core with a quartet of exercises that includes two isometric hold exercises and two dynamic rotational moves. Perform the routine 2-3 days a week, adding it to the end of any workout or doing it on its own if you wish.

Calf Training: Build Bigger Lower Legs

This mind-muscle connection is critical for any kind of muscle adaptation, and is usually the first thing to occur when you begin training. But for some reason, after a decade and a half my calves seem to have become “dumber.” They just don't know how to contract.

10 Best Ways to Get Better Sleep

With beeping smartphones, crying babies and the distractions of work and relationship issues, getting a “good night’s sleep” is a tall order these days. Although deep sleep —also known as slow-wave sleep and essential for physical restoration—and rapid eye movement (REM) sleep—a lighter type of sleep that restores the mind—are both important, a helpful strategy would be to focus on “solid, unbroken sleep,” says J. Todd Arnedt, Ph.D., associate professor and director of the Behavioral Sleep Medicine Program at the University of Michigan.

4 Unconventional Moves For Huge Gains

One of the most dangerous things any iron aficionado can do is to get comfortable. Comfort is the death knell for muscle growth and strength gains. Every once in a while you have to abandon the familiar to really generate the uptick in mass that keeps your boat floated. Stepping away from the bench and trying some unconventional moves might be the best thing you ever did.

Jay Cutler and Kai Greene at the 2014 Pittsburgh Pro

Top pro bodybuilders, Jay Cutler and Kai Greene stopped by the Pittsburgh Downtown GNC for an autograph signing and to give an update on this weekend's event.

Phil to the Brim

“In 2011, I was ripped, and it shocked people that I could still get that kind of conditioning as big as I was,” Heath states. “Then last year [2012], I thought Kai was going to try to come in with all this dense muscle, so I came with a fuller look. The only problem was Kai went leaner. So, everyone was talking about this [2013] being the year he would get me. Well, what I tried to do was combine those two looks, 2011 and 2012; get the ripped look with the full look. I knew if I could do that, no one would beat that.”

Wrestling with Muscle - The Bodybuilding Wrestling Connection

For many, the first significant connection between bodybuilding and pro-wrestling can actually be traced back as far as the 1960’s. Although there had already been massively built wrestlers lifting weights, none had the physique of one ‘Superstar’ Billy Graham.

Andrey Malanichev's Record-Breaking Squat

In a Reddit AMA , Malanichev talked about the mindset he needs to hit his marks: "Working with extreme weights is often more psychological than physical. When I am about to lift a weight my body often tells me 'Don't do it' and I still do this anyway. I don't like deliberating too much. I just set the weight and attack it. You need to set goals, not just train aimlessly. If you don't have a goal or you aren't focused on the goal you won't achieve much. You may be doing everything right, have the right amount of strength and yet fail."

7 Reasons Your Legs are Still Skinny

Legs seriously lagging in the muscle department? Here's where the blame lies.

Cellucor C4 Select Stack Giveaway!

Enter to win your own 30 Serving Cellucor C4 Select Stack! All you need to do is correctly answer the question below. The Cellucor C4 Select Stack is only available at and is the best way to find your new favorite flavor of C4, or mix and match to create your perfect pre-workout combo.

The Fitness Research Flaw - Born Fitness

It was at that point that my mentor explained the  sometimes very political nature of research. It was something I would quickly learn during my two years as a researcher. The barriers to science are everywhere. It’s hard to earn grant money. And it can be even harder to get published. (Depending on the publication.) It’s the underbelly of science that many people never see. It’s one thing to write a thesis paper or review—both incredible labors of love, passion, and insomnia. It’s another to conduct a study and structure it in a way where the findings can be scientific.

Growth Surge

Some supplements, when taken in large doses for a short period, might be just the thing for blasting through that plateau. Combining the following ingredients at the prescribed doses for one full week could give your muscles everything they are asking for and then some. Instead of the usual beat-down tactics, you’re taking an alternative route to the same end by jacking up your power and energy while igniting your growth triggers. It’s an opportunity to get back on the path to huge, which isn’t such a stellar word for Scrabble players, but it is a kick-ass word for bodybuilders.

Eating Bacon Fries Your Sperm Count

Men who eat processed meat like sausage and lunch meat—even as little as one slice of bacon daily—have lower sperm counts than those who eat them sparingly, says a study on the diets of men in couples who were having trouble conceiving . On the bright side, the research also suggests that eating a piece of white fish (like cod or halibut) every other day could improve sperm quality.

Save Time and Torch Fat with Complexes

That’s it. I’m done and dusted in about 30 minutes. Because the complex builds muscle, burns fat, and improves conditioning, I don’t see the point in doing it the old way. A complex is a great way to build muscle because of the greater muscle time under tension. So next time you’re at the gym, do your couple sets of deadlifts or bench, and then move straight into a complex. You can give any of the following complex routines a go for a fast and effective workout.

Top 10 Running Essentials for Spring/Summer 2014

From moisture wicking apparel to wireless headphones and switchlock sunglasses, we've got the shortlist of what every runner needs.

Dwayne "The ROCK" Johnson Chest Routine

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Mind Over Muscle

They’re part of your vision, too. When I competed against Sergio Oliva the first time, and he posed his tremendous lats, I shied away. Regardless of how good my body looked, I let him beat me mentally. Because I felt like a loser, I became one. But when we rematched a year later, I was able to convince myself that I was the winner before the contest even began. As a result, no matter what Sergio threw at me, I had the guts to match him pose for pose, and I took the Mr. Olympia title from him. As strong as the body is, the mind is where true strength comes from. One of my favorite examples is the Russian weightlifter, Vasily Alekseyev, who was the first man to clean and press more than 500 pounds. Think about that: Few men ever bench-press 500 pounds, let alone press it overhead. Nevertheless, Alekseyev wasn’t intimidated. He did it, then American Ken Patera did it, and others have followed. That kind of feat will never be easy, but once someone has the courage to do it, it happens again and again. Whatever your goals, in the gym or in life, you must make up your mind about them first.

Even Stronger Than They Look: Franco Columbu

Billed as “the Sardinian Strongman,” he did exhibitions in which he bent half-inch steel bars, blew up hot-water bottles until they exploded, and deadlifted cars. In 1977, he was fifth in the inaugural World’s Strongest Man behind four giants who each outweighed him by around 100 pounds. Pound for pound, Franco Columbu may have been the strongest bodybuilder of all time.

Mother's Day Gift Guide 2014

The wellness movement is alive and thriving, and at the center of it is fresh, nutrient-packed juice . Most people shell out big bucks for cold-pressed juice at the local juice bar because at-home juicers are notoriously loud, clunky and impossible to clean. Not this one. The Juicepresso operates at half the speed of most cold press juicers providing maximum juice-extraction. It's sleek design also makes it easy to clean--all you have to do is pull the single internal piece out and place it in the dishwasher. Bonus: it's also BPA free. Your mom will have a blast experimenting with different healthy juice recipes, especially when it's so easy with a product like this.

The Summer Body Project: Exercise Guide

While standing with feet at shoulder width, grab the bar with a slightly wider than shoulder width grip while resting the bar across your traps/upperback. Hold your chest up and out, pull shoulder blades together, and lift the bar off the rack using knees and hips. Take a step or two back, landing with feet shoulder width apart and toes pointed out slightly. While keeping elbows high and heels on the floor, squat down until thighs are parallel to the ground. Then, extend hips and knees upward maintaining the same posture until you reach the starting position.

The Best Dumbbell Only Shoulder Workout

The first exercise, a neutral-grip overhead press , is the safest way to do any pressing movement. If you’ve backed off of shoulder work in the past because it hurt to execute, relief can be as simple as turning your palms to face each other. In this position, your upper-arm bones can glide through the shoulder joints without risk of impingement.You’ll follow this up with a variety of shoulder raises, ending with a crucifix hold, in which you keep your arms raised for  time. This is an exercise popular among strongman competitors , whose shoulders are the size of pumpkins. Finally, the workout ends with seated dumbbell cleans. If you’ve ever done power cleans, you know what exploding a weight up from the floor to shoulder level can do for your shoulders, and this variation isolates them more. It’s as simple to do as it sounds: heave the weights up. Brute force builds big shoulders.

Dymatize Elite XT at

Elite XT is a high-quality multi-phase protein that provides muscle nourishment for an extended period of time. It combines proteins with different absorption rates (slow, medium, fast) and is enhanced with Nutrateric® encapsulation to provide muscles with extended-release nutrition that lasts for hours.* Plus, it has been re-formulated to deliver an even better taste experience.


The one that's supposedly been ticking all the above boxes for years is colostrum milk. Colostrum is produced by female mammals late in the gestation period and for the first few days following birth. In cows, bovine colostrums is usually produced in the first four days after a calf is born, and its main purpose is to ensure the complete development of the young animal's gut.

Weider Principle #20: Cheating

Of course, as anyone who used a crib sheet or wandering eye to ace a test knows, it’s a lie meant to discourage. Bad cheaters don’t prosper. Good cheaters do—if they know when and how to do it, and if they do it only occasionally. This month, we offer a crib sheet to exercise cheating. By loosening your form only to expand sets beyond strict-form failure, you can up the intensity of your workouts and increase their effectiveness. Most exercises shouldn’t be cheated, and most reps shouldn’t be cheated, but if you study our lesson plan you’ll learn how to use this valuable technique to cheat your way to bodybuilding prosperity.

The 2014 New York Pro Preview

On paper, it might look like Big Ramy has a lock on this contest, but there will be no shortage of IFBB Pro League bodybuilders gunning for the No. 1 position and the Olympia qualifcation that goes with it. New Yorkers Juan Morel, Jon Delarosa, and Neil Champagnie will all be back from last year. Victor Martinez traveled up to Canada last May and relegated Fouad Abiad to second in his own city at the Toronto Pro Supershow; now Hoss is coming to Martinez’s stomping grounds to throw down. Likewise, Steve Kuclo, third in the Big Apple two years ago, is heading north from his native Texas to represent. Also throw in the mix a couple of mass monsters named Max Charles and Akim Williams, who are both making their pro debuts.

High Volume, Great Results Workout Program

In our May issue , we introduced you to Joe Donnelly, a former college and professional football player turned fitness model. Back in his playing days, he was big and lean. Now, he’s big and downright shredded. And best of all, he’s more than willing to show you the training program he uses to stay that way. You saw his chest, triceps and biceps routine in the magazine. In the following pages you’ll see what he does for the rest of his muscle groups.

Dirty Tricks (Athlete)

Beginners need not apply – not to this eBook, anyway. Seriously, this one is best-suited for advanced lifters who have already established impeccable form, know their way around a gym, and know their body limits. Why? Because these “dirty tricks” Pauline shares will push that body to a new extreme. You’d better know how to listen to it and control it outside the confines of regular form, or you will risk hurting yourself. There’s a difference between good pain and bad pain. You want the good kind.

Moncada & Fighter Diet

Fighter Diet is proud to offer superlative excellence in customer service and support to our global customer base. Our product lines are perpetually expanding and we welcome your inquiries for improvement. We value your loyalty and thank you for your continued support.

The Summer Body Project: Diet Program

No workout is good enough to transform a body without a solid diet plan behind it. This year's Summer Body Project was designed for both the skinny guy trying to get big, and the heavyweight looking to strip off fat. During one of our hour-long conference calls and Google document collaborations, Tim McComsey, our registered dietician, prepared and presented an easy-to-follow dietary structure for both body types.

51 Frank McGrath Trains Legs
52 Real Deal Workouts
53 PharmaFreak TEST FREAK at
54 Ain't Nothing But a Peanut
56 Guest Posers at the 2014 IFBB Pittsburgh Pro
57 Body Mechanic
58 Organic Oat Bran
59 Hangover Cures: 8 Healthy Foods To Ease Your Symptoms
61 AMI/Weider All-Stars
62 Win A One-Year Subscription to BirchBox Man!
63 The Protein-Testosterone Connection - MuscleMag
64 The Best Full-Gym Ab Workout
65 Workout Finisher: Chest Attack
66 Vegetarians Not Always Healthier Than Carnivorous Counterparts