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Fighter Diet Presentation Reel

Fighter Diet Presentation Reel

Spring Sports Guide: CrossFit Performance

The five-move workout for speed, power, and strength.

Gladiators of The Underground Strength Gym

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

Dani Reardon - Lake City Training and Guest Posing

Watch Dani train at Future Fitness in Lake City Florida on April 26 2014, followed by her guest posing at the Gateway Classic.

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Top News
Sagittarius Horoscope for Thursday, May 8, 2014

Friday, May 9, 2014 - You appear to be the life of the party today as the Moon in your 10th House of Status aligns with your key planet Jupiter. Nevertheless, you may be a bit worried that you're missing something very important. Go about your daily routine, but take some time to make sure you don't glide over unexpressed feelings that need to be addressed. Put away your philosophical justifications and move past your own resistance to explore deeper and more personal issues. Taking an emotional journey might be more rewarding than you can imagine.

Spin the Ab Wheel for a Rock Hard Core

You’ll probably have to work your way up to performing ab wheel rollouts the right way—meaning you start in a standing position. But once you're capable of using your abs to maneuver your body parallel to the floor and then back to a standing position, you’ll find yourself getting stronger in all your main lifts, especially your squats.

Arm Workout: One-Arm Cable Preacher Curl

Building bigger biceps means placing them under as much tension as possible, and you’d be hard-pressed to find an exercise that does this as effectively as the one-arm cable preacher curl. It’s a unilateral move that promotes balance across your arms by isolating each bicep, and adding the preacher bench only makes it more challenging. It holds the upper arm in place to focus all stress on the biceps. Substituting a cable for a dumbbell ensures constant tension on the target muscle throughout the range of motion, making this a perfect finishing move for sculpting bigger and better arms.

Circuit Work: Full Body Burn

What do you do when you’re between the hardest workouts in your weekly split? Light cardio? Total rest? A much better bet might be to do some submaximal lifts at a furious pace. This type of training will not only facilitate recovery but it provides a hellacious full-body burn and sends your metabolism off the charts without placing too much demand on your nervous system.

Yes, You Can Eat Just 3 Meals a Day

At the end of the day, if you consume the right amount of protein, carbohydrates, fats, calories, vitamins, minerals and phytonutrients, meal frequency is obsolete. Try this sample “three squares a day” approach – making small adjustments to match your goals – to see if less frequent feedings can help you. If you’re gaining strength, getting lean and not walking around hungry all day, chances are you’re on the right track.

10 Reasons You're Holding onto Body Fat

If you’re not shedding belly blubber fast enough, then chances are you’re flubbing one of these training or nutrition tactics.

Fight Fire with Iron for More Muscle

If you think you’re pretty fit and your workouts are tough, try taking a charged attack line into a fire and battling a blaze. Whether performing a search and rescue or digging under a structural collapse, firefighting has many unique demands on the body and being physically prepared before arriving on an emergency scene is extremely important. Between the emergency alarms, firefighters need to be very efficient and effective with their fitness training so they can get the most from each and every workout.

Rookie Mistakes: The Bench Press

Mistake 2: Your grip is too wide Many lifters use the ring markings on most Olympic bars to identify where the hands belong on the bench-press bar. The most common cue I’ve personally heard is to line up the middle fingers with the rings. The truth is, when it comes to the classic, standard bench press, hand placement really depends on two things: arm length and shoulder health. If your arms are shorter, a grip that’s too wide may put your body into a mechanical disadvantage, since your elbow angle will exceed 90 degrees while lifting. Also, if you have a history of shoulder problems, a wider grip will encourage a flared elbow, which puts the shoulder at a higher risk for joint stress. Instead, use a slightly narrower grip and keep the elbows closer to the body. Your body will thank you.

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.

The Fit 5: Eating for Abs

"Just as  lower abdominal  fat is often caused by cortisol, ‘love handles’ (technically referred to as your suprailiac) can be a sign that you're resistant to the hormone insulin. Insulin is produced by the pancreas (didn’t you always wonder what your pancreas was there for) and is responsible for shuttling glucose (sugar) from your blood cells into your muscle and other cells. When your muscle cells are 'full,' the insulin needs to take the sugar out of your blood (where it'll become toxic if it increases past a certain level) and place it somewhere. That somewhere is most often in a fat cell and that fat cell very often resides in your love handles and abdomen. Try reducing the amount of sugary and processed carbs in your diet and see if your love handles fade away."

The 'Show Time' Diet

These diets are samples, so feel free to replace the foods listed with others that provide similar macronutrients. There are certain foods you should stick with, however, as they'll aid fat loss and muscle gain. Eggs, for example, have been shown to not only enhance fat loss in clinical studies but also boost muscle growth and strength gains.8-11 In addition, consuming whey protein around workouts is critical for enhancing muscle growth due to its fast digestion and rich supply of branched-chain amino acids. Do yourself a favor and have a whey shake pre- and postworkout; a whole-food meal won't be as effective at promoting muscle growth. Whey protein also makes a great between-meals snack: Research shows it significantly reduces hunger due to its ability to boost levels of hunger-blunting hormones.

Coffee... upgraded? Is "Bulletproof Coffee" all it's cracked up to be?

Bulletproof Coffee introduced the world to “coffee hacking” and the novelty of butter in one’s morning brew. As a result, it’s become something of an internet sensation. People are talking about it. People are trying it. Many even claim it works wonders for them.

8 Foods That'll Never Make You Fat

You have our permission to chow down on these low-calorie foods with reckless abandon.

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.

5 Ways to Burn More Body Fat

As long as you're not training for an endurance sport , it's more than feasible to replace traditional cardio with lifting. However, the exercises you choose, while important, are not the main factor in determining the cardiovascular training effect; the key is how you perform them. Follow these guidelines to turn your lifting program into a fat-burning frenzy.

Complement Your Barbell Curls With Chains

Chains can absolutely increase strength and muscle growth when used with barbell curls. They accomplish this by providing linear variable resistance (LVR), which means that as you lift the chains from the floor link by link, the weight they provide increases. This will improve your muscular strength and power because it forces you to use more fast-twitch muscle fibers. It will also place more focus on your biceps by giving you more resistance at the point in your range of motion where your biceps actually kick in—about halfway up.

'Vikings' Star Clive Standen's Warrior Workout

How do you work out when your gym is at the top of a mountain or in the middle of a field in the pouring rain? That doesn't stop Vikings star Clive Standen, who doesn't get the luxury of a state-of-the-art gym when he's on the set of his show. Standen talks about preparing to play a hardcore viking and what goes on on the set of the History Channel series in his exclusive photo shoot with Muscle & Fitness .

Shoulder the Load For Massive Delts

When bodybuilders walk onstage, the first thing the audience notices are the athletes’ shoulders. The deltoids aren’t their largest muscles, but we notice them first because they create the framework for the rest of the body. This truth doesn’t just hold true for bodybuilders, though. The bigger your shoulders are, the better they’ll fill out any shirt or jacket, instantly giving you a more commanding presence in any room. So forget the question of heavy weight or high volume. If you truly want your shoulders to grow , you’re going to need both. Bottom line: If you don’t grow using the routine outlined below, you’re not doing it right.

8 Ways to Get an Early Morning Edge

As a man living in a hectic and highly competitive world, it’s not enough to establish proficiency in one or two aspects of life. You need to take a more holistic approach if you hope to gain that all-important edge. That’s why we’ve put together a panel of experts to give you some quick and easy tips in the fields of meditation, brain health, physical fitness, and nutrition—soul, mind, and body. By incorporating their expertise into your morning routine, you’ll be on your way to a happier, healthier, and more productive life. Our experts are: Mas Vidal, the founder and director of Dancing Shiva Yoga and Ayurveda (DSYA) in Los Angeles; Cynthia R. Green, Ph. D, a leading expert in memory fitness and brain health, and the author of the forthcoming book

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.

Mastering the Power Clean - MuscleMag

In a sad state of strength training affairs, a lot of people never give the power clean a shot because they have been told that the movement is too complicated. They’ve also been led to believe that the benefits of performing the power clean don’t outweigh the investment of time one must make to learn the lifts. This is just not true. The basic movements of the power clean aren’t complicated. Most people can fully extend their hips. Can you perform a vertical jump? Yes? Then you can, with practice, learn the power clean.

Sarah & FDX3

I took 2 days off from it during World Challenge on March 8th- the biggest arm wrestling competition for women in the world, and that was pretty successful. Team Sweden won and is the best arm wrestling country among women in the world! And myself took a 3rd place after Lithuania and Russia in the overall-category, which means I’m the 3rd best female arm wrestler in the world wether weight class!

The Wolverine Workout: 4 Weeks to Shred Like Hugh Jackman

Main lifts are based off a percentage of your 1-rep max (1rm) in that lift, and the percentage changes each week (see the percentage chart to determine what weight you should use). Rest between sets is listed in seconds. Flexibility work such as static stretching and foam rolling should be performed at the end of each session.

4 Most Common Mistakes of New Lifters

Understanding and preventing these 4 common mistakes most lifters make when they begin to regularly lift weights can help you reach your goals faster and make the gym a regular part of your every day life. Sticking to the basics and training consistently are the keys to achieving long-term results and will help you avoid the pitfalls of doing too much, too soon.

The No-Situp Ab Workout

When you think of ab exercises , the first one that usually comes to mind is the situp. While the situp is OK when performed properly, there's other options that place less strain on the neck, spine, and lower back, especially for people who spend countless hours sitting or working at a computer. "Spinal flexion," which basically means you sit in a hunched crunched position for too long, is similar to a situp, and over time, can cause numerous problems including poor posture, pain, and decreased performance.

Iron Maiden: Michelle Tarajcak

The Flex Bikini Model Search runner-up found rock bottom before she found balance. Now she's happier—and sexier—than ever.

The 50 Hottest Female Trainers of 2014

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

Can Cell Phones Harm Your Health? - Born Fitness

This isn’t directly about health, but you’d be mistaken if you don’t think your virtual reality doesn’t have potential risks. Social isolation is linked to everything from cardiovascular disease and rheumatoid arthritis. While it’s not a direct relationship, social well being leads to lower levels of interleukin-6, which is an inflammatory factor. People who lack in-person contact also are more likely to suffer from depression, have high blood pressure, and could even push people towards poor eating and sleeping behaviors.

Post-Workout Recipe: Herb-Stuffed Leg of Lamb

Try this dish at home and serve it with a big salad or seasonal veggies. Any leftovers are delicious in a sandwich the next day. And with summer quickly approaching, this recipe can also be used at a barbeque. Just prep it per the instructions below and throw it on the grill while enjoying a cold beer. Cheers!

6 Surprising Health Benefits of Coffee

Want to lower your risk of death? A National Institutes of Health – AARP Diet and Health study of more than 400,000 people revealed that drinking coffee might be the answer. Between 1995 and 2008, male participants drinking even just one daily cup reduced their risk of death by 6%. Drinking either two to three cups or six or more cups reduced the risk by 10% during the timeframe of the study. The greatest reduction of death risk was 12% in the group drinking four to five cups. Know your limit: five cups.

Push Through the Pain to Build Muscle

Look, sacrifice is required in order to be successful in anything. That's a universal truth as far as I'm concerned. To have a successful career, you're going to have to sacrifice time to learn your craft. To be successful in the gym, you not only have to sacrifice time, but your own comfort as well. Pain is a part of the deal if you're training with any degree of seriousness, and there's just no way around it.

Learn to Train 8 with EliteFTS: A 900lb Bench Press, Goal Setting, Razor Sharp Axes, Wizard Tips, and More -

Well Vikings, it’s about sharpening your axe; making your tools precise and your swing true. It’s about learning and honing your craft to ensure progression. This is exactly what happened at Learn to Train 8 down in Columbus Ohio. We were the unusual Vikings in need of an axe sharpening. Hopefully some of the sharpening we picked up can help you on your quest for physical fitness, athletic performance and improving your quality of life.

Excess Sugar Not So Sweet for Your Heart

If your intake of excess sugar—in the form of sodas, candy, junk food, etc. (not fruit)—makes up 25% of your daily calories, you have twice the risk of dying from heart disease as someone whose intake is just 7%, a study of more than 30,000 Americans found. “Excessive intake of added sugar is associated with cardiovascular disease risk factors such as high blood pressure; increased LDL and decreased HDL cholesterol levels; and an increased risk of obesity and type-2 diabetes,” says study author Quanhe Yang, Ph.D., of the Centers for Disease Control and Prevention. We’re not saying you can’t have fun—just keep the sweets few and far between.

The Summer Body Project: 8 Morning-Grinder Muscle Workouts

The Summer Body Project has officially kicked off and you've finally decided to get yourself into gear. If you've been following along with the program, you're well aware of the eight-week workouts for leaning out or bulking up, designed by three certified trainers and athletes who have been in your shoes before. These morning-grinder workouts are an add-on to the regular workouts you'll be doing. The purpose of the morning-grinders is to kickstart your day, get the blood flowing, release endorphins, and get your muscles pumped.

How to prevent injuries before workouts

Stretching the muscles is also a good way to prevent injuries. I’ve been doing yoga for several years to relieve the compression in my lower back as well as stretch the hips, glutes and hamstrings. I like doing my yoga first thing in the morning or even late at night before I go to bed to make the muscles more limber. Many of us sit at a desk all day, and our lower-back, hip and hamstring muscles often become shortened and very tight while we’re seated; so it’s a good idea to stretch them every day.

Upgrade Your Spring Dress Shoes

When it comes to getting dressed up for a business meeting or special event, your shoes should be the quiet strength of your outfit. You will always get more mileage out of the classics – derbies, wingtips and loafers in black, brown and navy. That’s a traditional outlook, sure, but classic doesn’t have to mean boring. The best men’s shoes combine old world craftsmanship with modern detailing from luxury shoemakers like Tod’s, Lanvin, Saint Laurent and Salvatore Ferragamo.

Cologne Wearers Fall Victim to Overdousing

A fragrance can conjure up countless images—but a chemical spill shouldn’t be one of them. In a new poll, a staggering 83% of young women said guys go overboard with their scents. But avoiding an aroma deluge is easy: For splash cologne, use your fingertips (not a cupped hand), and apply lightly to your chest and neck. For body spray, keep it six inches from your chest (not your clothes), and pump for just two seconds (aka “stop while  you’re ahead”). Remember: If she’s not close enough to kiss you, she shouldn’t be able to smell you.

Fitness Spotlight: The National Pro Fitness League

Tao describes the standard NPFL match—made up of 11 human performance races in a two-hour span—as optimized for a cool viewing experience (live and on TV), where the first team who crosses the finish line (i.e., completes all the races) wins. “It will be fun to watch for people with experience in functional fitness and for those who’ve never seen it before,” says Tao, who noted the strategy involved is unlike any other fitness competition. “You’ll be able to substitute payers. It’s a really intriguing variable that makes it challenging for coaches and players and exciting for spectators.”

The Arm Alphabet

Class is in session. The subject is everyone’s favorite: arms. The teacher is Roelly Winklaar, fresh of a breakout year and owner of arguably the two best arms in the world. Anyone who wants to debate his arm superiority, raise your hand and wait to be called on. (We see you, Phil Heath.) Now, take careful notes as our teacher explains his arm alphabet. With a few digressions as the lecture progresses, these are the tenets of Winklaar’s bi and tri construction from A to Z.

June 2014 Table of Contents

This month L.T. does the Q&A thing with fitness model and TV star T.J. Hoban. Though he’s best known as “Rex” on “It’s Always Sunny in Philadelphia,” the man has a jacked physique that’s getting notice as well. In this entertaining interview, he reveals his body-carving secrets along with his insider look at the art of acting with muscle. Then, Ellington Darden, Ph.D., continues his look at slow-mo negative-accentuated training—specifically, how to use it to get ripped quicky. And if you’re looking to build your best chest, Roger Lockridge lays out the amazing 15-minute pec pounder.


Want to try one of the most brutal, effective chest workouts on the planet? Then you're in the right place. This chest workout is a part of my Super 30 training program. I built it to help busy people get great results in the gym without sacrificing a lot of time. It's fast, furious, full of heavy iron and short rest periods, and it will smoke your chest.

Exercise in Focus: Alternating Dumbbell Curl - MuscleMag

If the standing barbell curl is the reigning king of biceps bashing, the dumbbell curl is quietly biding its time for the throne. It directly engages the biceps through its main action — that is, to bend the arm at the elbow. Unlike the barbell, dumbbells don’t allow a weaker side to compensate for a stronger one, making it a vital move to correct strength imbalances, and allows for grip variations to vary the stress on the biceps muscle, all in the name of more complete development.

Behind The Scenes with Joe DeSena, Barbell Shrugged & The SPARTAN Lifestyle - 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!

Six Workouts That Melt Fat In Under 20 Minutes

You’re busy. We get that. With work, family, and friends, you can’t always exercise for one hour, several times a week, like you’re supposed to. Sometimes you just have to get in and get out. But if you have only 20 minutes to pump iron, a few biceps curls and a quick jog won’t cut it—you need a workout that hits the whole body, burning as many calories as possible.

Placebos Actually Work

Tricking your mind into thinking your body’s getting real medicine does make you feel better, a convincing new study reports. Migraine patients were given (often-mislabeled) pills marked “placebo,”  “Maxalt” (a migraine drug), or “Maxalt or placebo.” The surprise: Patients reported double the pain relief when they took a dummy pill they thought was real than when they took a real drug they thought was fake. “In many conditions, a significant component of healing is due to the inner resources of self-healing,” says researcher Ted Kaptchuk of Harvard Medical School. Word to the wise: It doesn’t work with birth control.

Health Advice from the World's Oldest Man

Imich was born 26 years before the Great Depression, a year before NYC’s first subway line started up, and the same year as the very first New York Yankees season. But honestly, how did Imich, a New York City resident, make it this long? Where is his fountain of youth? Imich said he practiced gymnastics and was a swimmer. He married his childhood sweetheart but never had children (contributing to less stress?). He also credited a clean diet that included absolutely no booze. In fact, not only does the Polish immigrant and retired chemist refrain from alcohol, he doesn’t eat much either.


Body Transformation: Micah Van Yperen Went From Pudgy To Pumped Up! Micah completely changed his body composition as a teen and turned fat to muscle after years of hard work in the gym and kitchen. See how you can too!

How Many Reps?

Count all you want, but don’t count on counting for maximum muscle growth. I’ll say it again, for the umpteenth time: Bodybuilding is about quality, not quantity. People will produce data proving one rep range, or number of sets, or training cycle, etc., is the answer, but it all comes down to the pump you’re able to build in the muscle. That’s the ultimate gauge of whether everything you’re doing in your training is worthwhile. People are constantly commenting on the amount of weight I use, my high reps and my basic exercises, but those are dictated by my sole quest of developing a specific sensation in the muscle. I don’t tackle a workout obsessed with being able to lift a specific number of pounds for a specific number of repetitions. My goal is to lift whatever weight it takes, for however many reps and sets it takes, to feel a good full pump in the muscle being worked.

10 Exercise Lessons Learned the Hard Way So You Don't Have To

Our team is always trying to think of ways to create helpful and inspiring content for a variety of different people. We like to think about the guy who’s never stepped foot in the gym, and provide basic, rudimentary material, while also speaking to our long-time reader who’s in the gym or working out three, four, or five+ days per week. A guaranteed no-fail: a lessons-learned piece. ( After recently coming off of a SLAP tear repair—a torn labrum in the shoulder—I’ve personally spent plenty of time pondering my 12+ years of heavy lifting, circuits, intervals, CrossFit, bodyboarding, and whatever else in between ). Here are the 10 lessons learned, so hopefully you won’t have to.

Dymatize Xpand 2x at

How much XPAND 2X™ should I take? Pre-workout recommendations for XPAND2X™ are based on a flexible serving system that allows you to customize how much XPAND 2X™ you use based on your size, experience with the product and your workout. For instance, you may have a light workout with cardio or an intense session with weights. Your workout may be early in the morning or later in the evening. With XPAND 2X™ you can dial in the perfect serving number for YOU and YOUR WORKOUT. As with any supplement, especially one with energy or focus support nutrients, it is best to assess your tolerance by starting with the lowest serving recommendation and working your way up over the course of several workouts to find what dose is best for you.

52 Frank McGrath Trains Legs
53 FD FDX3 (Athlete)
54 Steve's Log- May 8th, 2014
55 The Complete Arnold: Calves
56 Don't Short Your Muscle Gains
57 Magnum Nutraceuticals Acid at
58 Dexter Jackson Guest Posing at the 2014 IFBB Pittsburgh Pro
59 DJ and Big Ramy Train Arms 2 Weeks Out from the NY Pro!
60 Exclusive Interview with Svetozar “Kika” Nikočević -
61 Strong Arm Tactics
62 12 Foods to Remove from the Fridge Forever
63 Jacked-in-a-Box/Xbox One Sweepstakes
64 9 Habits That Make You Look Older Than You Are