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Clap Meataxe Design Time Lapse Mural, Kai Greene, Dorian Yates, Lee Priest and Juliana Malacarne.

All artwork by Clap at Original photo credit for Kai Greene: Jason Breeze. Painted over a period of 4 weeks. Moloto...

Dr Kelly Starrett: "Becoming a Supple Leopard" and Why YOU Move like an Ass

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EPIC Reaction - $100k Winners Surprised with $50,000 Cash!

More on the 100k Transformation here: Start your own transformation for FREE here: Check out how much our win...

Old School Strength Equipment - This Stuff FINDS ME!

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

Lower Back Strain? Do This. Lower Back Strain? Do This.

Jay Cutler BodyPower 2014 Announcement

BPI Sports and Prometeus join hands to bring 4x Mr. Olympia Jay Cutler to the BodyPower Birmingham 2014.

Old School Strength Equipment

http://UndergroundStrength.TV Old School Strength Equipment

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...

Terminator Self-Healing Scenes (The Terminator 1984)

The Terminator repairing himself (compilation of scenes)

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Top News
Jennifer & Fighter Diet FDX2

I emailed Pauline in March of this year and sent her pictures, she recommended FDX2 and to stop all the cardio madness until I had some muscle to lean out.  Here are some before and afters (I hate saying after because I am still going strong with Pauline's principles, as you can also see I own almost every book she has written).

Weightlifting Q&A with Colin Burns and Samantha Lower - Juggernaut Training Systems

Colin Burns and Samanta Lower are two of the top weightlifters in the US today. Colin is a 94kg lifter based out of Louisville, KY and was a bronze medalist in the snatch at the 2013 Pan-Am Games and gold medal winner in the snatch at the 2013 USAW Nationals. Samantha Lower, a 58kg lifter based in Austin, TX is a 2x American Open Champion and has competed on the World level as a youth, junior and university lifter.

3 Timeline Photos - Official Muscular Development Magazine | Facebook

Official Muscular Development Magazine's Photos

Sagittarius Horoscope for Friday, May 9, 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.

Guy Gourmet

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Extra Strength for Your Biceps

You know the adage: Insanity is doing the same thing over and over and expecting a different result. When you aim to improve your physique, you don’t use the same approach day after day; instead, you diversify, incorporating several different movements, angles and loads. And when something stops working for you in the gym, common sense dictates that it’s time for a change. Yet there are some who play to the adage, repeating the failed workouts of yesteryear in hopes that this time will be different. One of the joys of lifting weights is that you have hundreds of options at your disposal, and there may be no greater ally than dumbbells in the quest for a better body.

Bench Press Seminar 7: Hand Spacing

The wider the grip, the less distance you have to push the bar to complete a bench press. This is why many competitive lifters pick a wide grip for the bench press. But lately, some lifters, including the greatest bench presser of all-time, my client Jeremy Hoornstra, have had greater success with a narrower grip. Lifters that espouse narrow grips say this feels better on their shoulders and gives them better drive off the chest.

7 Popular Lifts You Can Live Without

“Just watch what everyone else does in the gym. If you do the opposite, you’ll get in great shape ,” he quipped. Some of his thoughts on certain staple lifts will likely surprise you. “There is a time and a place for all of the exercises I mention, but sometimes the risk just isn’t worth the reward, or the movement isn’t necessary." 

10 Old School Exercises

"What we would do is superset flat bench dumbbell flyes with decline pushups. We'd put our feet pup on a bench and then there were these low wooden boxes—maybe 4" tall—that we would place our hands on to get that extra stretch at the bottom. This is a killer—really pumps up the pecs. Four sets of 8-12 reps done this way burns your chest out pretty well."

How Many Sets is Enough

The American College of Sports Medicine Journal in 2002 published “A Meta-analysis to Determine the Dose Response for Strength Development.” Looking at the results, in a number of different studies, scientists determined advanced trainees need to perform an average of four sets to make the same gains that a beginner could make with one set. A number of studies show that high-volume, multiple set protocols cause a much more favorable hormonal response contrasted to single set protocols. Recently, science has questioned the role of the acute hormonal response and its role in hypertrophy, but a 2010 meta-analysis entitled “Single vs. multiple set of resistance exercise for muscle hypertrophy” shows the superiority of multiple sets for hypertrophy, echoing the findings of “Quantitative analysis of single vs. multiple-set programs in resistance training.”

How to Train Hard in a Commercial Gym

You’ve put in a few solid years of training and you’re ready to take your workouts to the next level. Problem is there’s no sports performance facility or powerlifting gym within a 50-mile radius of where you live. So how do you get in hardcore workouts while being surrounded by cardio bunnies and dudes flexing in the mirror? Follow these 5 tips and you can turn any average, commercial gym environment into your version of muscle beach .

7 Deskside Diet Snacks

It’s 3 o’clock in the afternoon, your post-lunch food coma has worn off, and dinner is nowhere in sight. You may be tempted to hit up the vending machine for an afternoon pick-me-up, but beware. Most foods that fall out of a dusty machine are packed with preservatives and heaps of sugar that make your blood sugar soar and your body crave a snack with more substance. A smarter approach to deskside snacking : come prepared with foods that help you stay alert and satisfied throughout the workday. Manuel Villacorta, M.S., R.D., author of Peruvian Power Foods , tipped us off to seven healthy mini-meals sure to pull you out of an afternoon slump.

3 Gut Check Moves that Burn Fat Fast

New challenges hold new results for those willing to take them on. Try these three dynamic, multi-joint moves for a jacked metabolism.

Diet 911: Battling Weight Loss Plateaus

A good metabolism runs with lean muscle mass and little visceral and subcutaneous fat, thus the more lean mass you have the more calories you burn in a day. Best case scenario—you lost a little bit of lean mass, which is most often intra- and extra-cellular water, and the rest of your weight loss was mostly fat. However, if you are having a hard time losing the last couple of pounds, it may be a sign that your metabolism needs some help. You actually want to lose fat, not muscle, so get your body fat tested. Setting goals is critical, especially at the end of your quest. Maybe those last 10-15 pounds should be 5 pounds of fat instead.

Why There's So Much Confusion Over Nutrition and Health

There is a rough agreement that a balanced diet is probably a good idea. While there are some regular people who experiment with meat-only diets, macrobiotic diets, etc, most researchers are old dudes who eat normal diets and believe that veggies and fruits and whole grains are good, and red meat is bad, and some other things are in between. I'm just one person who has had the opportunity to make a career out of reading articles and grading their study quality — but I can honestly say that I don't know what is correct for sure. Gluten and wheat is bad for some people, low carb could help certain diabetics but so could a very nutritious diet, and low carb can also cause side effects in some people. Some people live long lives with "healthy" diets, some live long lives eating milk chocolate and fried chicken every day. For any specific nutrient, I can summarize the evidence. And for any type of diet, I can find the totality of observational evidence for it. But there haven't been many (any?) long term randomized trials of low carb, high carb, etc etc. It would be too expensive, deemed unethical, and just not logistically feasible for compliance — the primary researcher for long term observational trials (where they just follow people and collect data, not make them eat certain diets) often die in the middle of the trial, so it's quite an effort to keep a long randomized trial going that costs millions.

Do High Protein Diets Cause Early Death? - Born Fitness

Let’s get the worst news out of the way. It’s irresponsible to blindly claim, “High protein leads to premature death.” Or say it’s as bad as smoking. That’s not what the study found. If it were true I’d run around the streets screaming at the top of my lungs, and try and go door-to-door and let the world know I’d made a mistake. But that’s not the case. Why? For starters, the study was epidemiological, meaning the design made it impossible to make that type of claim. For those of you who don’t have a background in research (or simply don’t care), this how these studies work: They take information (“data”) after the fact and then try to draw conclusions.

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.

19 Best Self 6 Week Challenge Sponsored by BPI Sports

Each week, you will receive a BPI Best Self Challenge email containing a weekly challenge. All those who complete the challenge will be entered in a random drawing to win in-store credit to spend on BPI Sports supplements. The Week 1 winner will receive $100 credit, and the amount will increase incrementally up to $600 in Week 6.

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.

Instant Muscle: Dumbbell Ideas

Sometimes you need to break habits, and dumbbells can be the perfect substitute for your usual equipment on your favorite lifts, unlocking better (and safer) gains. For instance, upright rows are nearly always done with a barbell, but that can place shearing forces on your shoulder joints and often result in rotator cuff injuries. The dumbbell version is safer because your arms move freely; your body decides the right range of motion.

Back Strength and Injury Prevention Workout

Poor Form Performing a squat or deadlift while flexing or rounding your spine has dramatic effects on shear loading of the discs and the result is injury. The spine is much stronger and better able to withstand compressive forces—about 55% stronger—when in a neutral posture. Myoelectric signals (the electrical signals that control muscles) create muscle forces when performing the deadlift and squat. With a flexed, rounded spine, the muscles of your lower back are “silent,” and you increase strain on posterior passive tissues and high shearing forces on the lumbar spine resulting in injury. On the other hand, a neutral or extended spine showed increased myoelectric lower back muscle recruitment and a reduction of shear forces on the lumbar vertebral disks resulting in a quality lift and reduced risk for injury. Lack of Flexibility Crossed Pelvis Syndrome and Gluteal Amnesia is described by having weak or inhibited glutes, weak abdominals, tight hamstrings and tight hip flexors. As a result, when trying to squat or deadlift, you will not be able to recruit the power muscles of their hips and glutes correctly, causing increased stress and force onto your spine.

The Summer Body Project: The Workout Routine

A well-rounded high-intensity resistance plan that will build muscle while getting you ripped to the bone.

The Best Barbell Workout

Perform the exercises as a circuit , completing one set of each in turn without rest. If an exercise feels easy using the load you have available, perform your reps slower and with more control. (Or, if you have extra weight, load it.) Another option is to choke down on the bar. Gripping it lower will decrease your mechanical advantage and make the exercise harder. After the last exercise, rest two minutes and then repeat the entire circuit. Continue for 20 minutes. You can repeat the workout up to four times per week, resting a day between sessions.

9 Exercises for Massive Forearms

We’ll show you the best exercises to quickly build massive forearms and increase your grip strength. For all these exercises, try adding chalk for extra activation.

Ben Pakulski Podcast | Muscle Expert Interviews | How to Build Muscle

We are unable to find iTunes on your computer. To download and subscribe to Ben Pakulski Podcast | Muscle Expert Interviews | How to Build Muscle by Ben Pakulski, get iTunes now.

The Hardcore Smolov Squat Workout

Perform the 13 weeks of our modified Smolov squat program without taking time off between phases. The weight you squat is always a percentage of your one-rep max, or 1rm (see our calculator on page 78 if you don’t know it); Weeks 4 and 5 add specific poundages to that percentage. Do not go heavier than prescribed—don’t add extra exercises, sets, or reps. heavy squatting is demanding work, so you could easily experience central nervous system burnout if you push it too far. Finally, the stretch/foam roll days are not off days: foam rolling and dynamic stretches like spidermans are hugely important, as your hips, hamstrings, quads, and glutes will all need TLC to overcome chronic soreness.

The 8 Absolute Worst Foods You Can Pump Into Your Body

Margarine is marketed as a cholesterol-free, healthy alternative to butter, but it's the ultimate source of trans fats, which actually elevate cholesterol and damage blood vessel walls. To play it safe, read food labels to make sure the foods you're eating use omega-3 fats or butter over margarine.

You Don't Regret Casual Sex—But She Does

Men are more likely to regret not seizing the opportunity for quick and meaningless sex (quel surprise alors!), while women are more remorseful about actually jumping into bed for a one-night stand, according to new research out of UCLA. “For men, in evolutionary history, every missed opportunity to have sex with a new partner was potentially a missed reproductive opportunity—a costly loss from an evolutionary perspective,” says study author Martie Haselton, Ph.D. "But for women, reproduction required much more investment in each offspring, including nine months of pregnancy and potentially two additional years of breastfeeding. The consequences of casual sex were so much higher for women than for men, and this is likely to have shaped emotional reactions to sexual liaisons even today."

Pro Supps Creatine at

Warnings: Not for use by individuals under the age of 18 years. Do not use if pregnant or nursing. Consult a physician or licensed qualified health care professional before using this product if you have, or have a family history of heart disease, thyroid disease, diabetes, high blood pressure, depression or other psychiatric condition, glaucoma, difficulty in urinating, prostate enlargement, or seizure disorder. Do not exceed recommended serving. Exceeding recommended serving may cause adverse health effects. Discontinue use and call a physician or licensed qualified health care professional immediately if you experience rapid heartbeat. Dizziness, severe headache, shortness of breath or other similar symptoms. Individuals who are sensitive to the effects of caffeine or have a medical condition should consult a licensed health care professional before consuming this product. Do not use this product if you are more than 15 pounds overweight. The consumer assumes total liability if this product is used in a manner inconsistent with label guidelines. Do not use for weight reduction. This product is intended for use by healthy individuals only.

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.

The M&F Man of Steel Workout

But just because you weren’t blessed with Kryptonian genetics doesn’t mean you can’t achieve the same out-of-this-world proportions as Superman. Henry Cavill, star of this summer’s Man of Steel, was able to do it. And while you may not have access to an elite trainer and personal chef as Cavill did, you do have a secret weapon just as powerful: this specially designed six-week Muscle & Fitness Man of Steel routine. It’s got everything you need to look like a hero, save for the sweat and determination—that you’ll need to provide. So, grab it and run, not to a phone booth, but to your nearest gym, to become a real-life Man of Steel!

Veggie Power: Farro and Eggplant

Look at any bodybuilder’s meal plan and you’re going to notice the same three or four carb sources popping up over and over again: rice, sweet potatoes, quinoa, and oatmeal. That’s not just limiting from a palate standpoint; this list ignores one of the most protein-rich grains on the planet, an ancient grain called farro. Farro is a form of wheat with a rich, nutty taste and packs 12 grams of protein per cup, not to mention 8 grams of fiber. In this recipe, I pair it with roasted eggplant for a satisfying dish that can stand on its own as a vegetarian option or be paired with a lean meat of your choice for an extra shot of muscle-building protein.

Guest Posers at the 2014 IFBB Pittsburgh Pro

Six of the top bodybuilders guest pose at the 2014 IFBB Pittsburgh Pro: Victor Martinez, Branch Warren, Dexter Jackson, Big Ramy, Kai Greene and Phil Heath!

Optimal Approach to Postcontest Rebound

Instead, you will increase the carbohydrate allotment you are accustomed to by 100%. So, if you had been eating 180g of carbs in the final stages of your preparation, you will now eat 360g. The increase in carbohydrates will increase leptin levels and slightly simmer down ghrelin production. Hunger will still be taunting you regardless of the increase in carbs, but you will be rewarded for your dogged discipline when overcoming these ghrelin-induced cravings. As the weeks progress, you will slowly ramp up carbohydrates little by little—around 25g per week until you reach your optimal level.

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.

Style Spot With Dean Stattmann

Step up your street game with this sports

The Summer Body Project: Exercise Guide

Lie face up on a bench with feet flat on the floor while holding two dumbbells with a pronated grip at chest level. Press both dumbbells up until both arms are fully extended above the shoulders. Lower the dumbbells under control to the start position.

FD FDX3 (Athlete)

“I’m on my 3rd week of dieting and I’ll tell you about it! I’m trying Pauline Nordin’s Fighter Diet-concept “Get Lean”, and how I love it! My biggest problem has always been the amount, since I love food so much and I hate to feel hungry, I feel weak and get angry and so on then… And with this concept I get to eat A LOT. Seriously, I’m never feeling hungry, and if I would, I know I get to eat soon again – another big meal! I’m still strong in my sport which is the most important thing+ getting lean & ripped! I’ve already lost about 10 pounds and it feels great. 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 c

DJ and Big Ramy Train Arms 2 Weeks Out from the NY Pro!

DJ and Big Ramy Train Arms 2 Weeks Out from the NY Pro!

The Complete Arnold: Back

Regardless of the variation, I always went all the way up for each rep. This may sound elementary, but it’s amazing how many guys do only half reps. Wide-grip chins seem to invite half reps more than others, but I found that better development comes from touching your chest to the bar for every rep when going in front of the head and touching the back of your neck when going behind the head. The same holds true for close grip chins—physically touch your chest to the bar every time. Of course, this isn’t easy, but you can build up to doing full-range-of-motion chins for many reps, even weighted reps. Start with the lat pulldown machine. Over time, increase the weight until you’re doing pulldowns with your equivalent body weight for about eight reps. Then, leave the machine and move to freehanging chins. Let’s say that before you start training back one day you tell yourself you’re going to do 50 total reps of chins. For the first set you may do 10, then perhaps you struggle for eight on the second set. You have 18 reps now. If you make five for the third set, you have 23 reps. Continue to add them in this way until you’ve reached 50 reps, even if it takes you 20 sets to do it.

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!

Flexatron: Armed for Battle

Rhoden's biceps and triceps are the epitomy of balanced size & shape. Year by year his arms keep growing along with this career where he currently stands as a top contender for every major title in bodybuilding.  To build these guns, Rhoden trades off between triceps and biceps moves in a quick but deadly efficient 45-minute session. Here, he offers a blow-by-blow account of the action.

Succulent Shrimp Marinara

Tired of the same old chicken dish for dinner? Switch it up with this flavorful recipe.

Case of a Mean Person, Not a Bully

What my Dad always told me about being bullied: (all paraphased of course) 1. Understand that he is probably doing it because he feels weak. By trying to bring you down makes him feel better about himself – the thing is, bullies rarely feel better about bulling others.” 2. “If you want to ask me or talk to me about any situation, I will not judge you but will try to give you good advice or try to help you solve the problem without violence. Realize that this is your decision, because I am not there.” 3. About name calling or picking on someone in particular over and over: “Don’t you do it or you’ll be a hypocrit. Don’t lower yourself to their level.” 4. “Don’t ever start a fight unless you genuinely feel threatened or you need to stop a situation from continuing.” 5. “If you have tried to resolve it, and the only course of action is to defend yourself – then defend yourself. Here’s how. Be smart about it. Cool down for a bit to take your emotion out of it. Decide before hand if [he] starts in again that you are going to punch him.

Weider Principle #25: Retro-Gravity

Every rep has a positive half (contracting the muscle) and a negative half (lengthening the muscle). Usually, the former occurs when raising the weight, and the latter when lowering the weight. So about half of your time under tension during a set is spent returning to the starting position. The interesting thing about this is that research has shown you’re approximately 20% stronger during the negative halves of reps than during the positive halves. The Weider Retro-Gravity Principle prescribes that you slow down the negative side of reps—that is, effectively resist the pull of gravity—to work your muscles during the period when you’re at your strongest. Take approximately 3–6 seconds to complete each negative half-rep.

Get More Out of Your Lateral Raises

Brockhoeft argues that it'’s not necessary to go above 135 degrees (about halfway between the arms-parallel position and directly overhead) because the middle delt is strongest to that midway point, then quickly falls off. "“Once you pass that point, you'’re no longer working against gravity [when using dumbbells] and the weight becomes lighter, taking stimulus off the muscle. Going to 135 degrees not only maximizes your delts but also works the traps from an angle different than you'’re used to."

Kai Greene's Answer to Muscle Growth

No. There’s something to be said for just doing the damn thing. There are people out there who want to focus on every little detail, every gram of sodium and protein and carbs and whatever. It’s like they want to one-up the professional bodybuilders and say they know more about nutrition than the people onstage. Maybe they do. I’m not where I am because I know more about nutrition than everyone else on the planet. The top bodybuilders onstage are not there because they know more about training science and nutrition than the average person sitting in the audience. A lot of times the difference between the person onstage and the person in the audience is their use of the knowledge. The people onstage have the discipline; they put in the work. So don’t overthink things that shouldn’t be that complicated. Just do the damn thing. - FLEX



51 What If Hercules Was in the NFL Draft?
52 Can Cell Phones Harm Your Health? - Born Fitness
53 Avoiding Wrist Pain with Upright Rows
54 Snuffing Out Body Weaknesses
55 TIP: Do Eccentric-Enhanced Training
56 Best Pre-Workouts : Allmax Razor8
58 10 More Foods Every Man Must Try
59 Branch Warren - Guest Posing - 2014 IFBB Pittsburgh Pro
60 Omarion on Baby-Making Music
61 Mother's Day Gift Guide 2014
62 The 2014 New York Pro Preview
63 Strength and Fortitude
64 Gym Fix - Banded Barbell Curl
65 Ask Men's Fitness: Does the TRX Actually Work?
66 How to Dress for a First Date