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Fitness photo scams

Fighter Diet founder Pauline Nordin explains how photos of fitness models dupe your mind.

Men's Muscle Pak

Jason Capps-- More haggard than merle

Written by L.C. Mabry and Mark Ude

The Passion & Intensity of Zach Even - Esh

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

Spring Sports Guide: Surfer Performance

The latest installment of our Spring Sports Guide: moves to enhance surfer performance.

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2014 IFBB Toronto Pro: Men's Open Bodybuilding

Highlights of the Men's Open Bodybuilding division at prejudging of the 2104 IFBB Toronto Pro.


To make sure each and every workout counts, set a specific goal each time you step into the gym. This should be something you can easily accomplish and will move you one step closer toward your end goal. Having a specific objective will help you attack your workout harder. You'll no longer see it as a mere steppingstone on the path toward a larger objective.

Sagittarius Horoscope for Sunday, June 1, 2014

Sunday, June 1, 2014 - Although others might believe that the gift of gab comes naturally to you, you may have a challenging time expressing what you mean now. Nevertheless, people aren't too surprised if you say something upsetting or controversial, for they expect you to speak your mind freely. You can be honest without offending anyone if you just think about your words before opening your mouth. However, if you don't stop to consider the impact of your message, you will soon be dealing with unintended consequences of premature communication.

Mike O'Hearn

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6 Get-Lean Mistakes You're Making

With all of the information out there, it’s easy to get confused. Don’t worry, you’re not alone. If you keep to a proven diet, train hard and avoid these six all-too-common pitfalls, you’ll be able to keep the fat melting off in perpetuity. 

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.

Instant Muscle: Two Curls in One

Hold a dumbbell in each hand and, keeping your elbows at your sides, curl the weights up as normal. At the top, rotate your palms 180 degrees to face downward, then slowly lower the weights back to the starting position. Because you’re limited by how much weight you can reverse curl (which will always be less than what you can lift with your palms facing up), you’ll need to use a fairly light weight, but the overall muscle activation you’ll get will make up for it. The Zottman curl creates incredible tension in your biceps, brachialis (the muscle between your biceps and triceps), and brachioradialis (your main forearm muscle), leading to faster muscle growth.

The Truth About Fish Oil

Some people can do alright with just 2-3 meals of fish per week. It won’t necessarily mean that you get the recommended 1-2 grams of EPA and DHA combined (the amoutn shown in studies to have effects), but if you ended up checking your blood levels you might not be at risk for a deficiency. Most people don’t eat enough fish, though, and that's why I give the general recommendation of 1-2 grams of fish oil (EPA and DHA combined) daily.

The Best Bodyweight Abs Workout

101 Best Workouts of All Time  is the ultimate answer to the question "What workout should I do?" No matter what equipment you have available, from a fully-stocked supergym to a pair of mismatched dumbbells in your garage, or nothing but your bodyweight alone, you can build muscle, lose fat, and sculpt the physique you've always wanted.

Maya Angelou Dead -- American Poet Laureate Dies at 86

8:10 AM PT -- Angelou's family just posted on her Facebook page, "Dr. Maya Angelou passed quietly in her home before 8:00 a.m. EST. Her family is extremely grateful that her ascension was not belabored by a loss of acuity or comprehension. She lived a life as a teacher, activist, artist and human being. She was a warrior for equality, tolerance and peace. The family is extremely appreciative of the time we had with her and we know that she is looking down upon us with love." 9:50 AM PT -- President Obama calls Angelou "one of the brightest lights of our time" ... in a statement he just released. He added, "Michelle and I will always cherish the time we were privileged to spend with Maya." Maya Angelou  -- one of America's most famous poets -- has died in Winston-Salem, North Carolina while recovering from a mystery sickness. Angelou had been recovering from an "unexpected ailment." We're told paramedics got a 911 call at 7:39 A.M. from someone reporting a death at her home. She died with family by her side. In a Facebook post yesterday, she said doctors had advised her not to travel .

Dave Tate's Free Squat Manual

Technique is the most important factor in squatting big weights. If you’re training with bad technique then it doesn’t matter what supplemental exercises you use or how many sets or reps you perform. Your squat will only go so far and then get stuck. The box squat is the best way to train the squat. The form is the same as the regular squat but with the added bonus of being able to develop explosive strength. The box squat also places all the stress directly on all the squatting muscles. Every member of Westside Barbell performs box squats year around with the only regular “free squat” being done in competition. We check each other’s form on a constant basis and the things we look for are detailed below. Now, you may have heard from some coaches, trainers or athletes that the box squat is dangerous. When someone talks about the dangers of box squatting, it’s apparent they simply don’t know how to perform the lift correctly. If you’re trying to bounce off the box or you’re using more weight than you can handle, then there are definitely dangers to the spine.

The 7-Day Shrink-Wrap

You should already be following a diet to get lean, and should therefore be aware of how much you’re eating. But to remove any guesswork, we’ll give you some numbers to hit for the week: Consume one gram of protein and 10–11 calories for every pound of your body weight; 20% of those daily calories should be from fat, and the remainder from carbs. (Remember to first subtract the protein calories you’re also eating from the total allowed before you calculate the number of carbs.) For example, a 200-pound guy following this program would consume 200 grams of protein per day, and eat 2,000–2,200 calories—that’s approximately 420 calories (about 50 grams) from fat, and 880 calories (220 grams) from carbs. Your protein and fat intake will stay relatively constant, but your carbs can be raised or lowered as needed (see Step 5). So, if you’re taking your shirt off on Saturday, begin following this protocol the Saturday prior.

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.

Test Your Bodybuilding Snack Knowledge

Obviously, no matter how heroically you search, you’re not going to find the ideal bodybuilder menu at many of the following locations. But that’s okay. The idea is to find food that contains enough protein (without too much excess carbs and fat) to tide you over until you can get back to eating “real” food. And while we also advise you to eat clean for the rest of the day after experiencing a diet dilemma, don’t berate yourself if your emergency option causes a slight aberration in your daily fat intake. See how you fare on the following crisis-management quiz, and try to be better prepared from here on out.

The 8 Absolute Worst Foods You Can Pump Into Your Body

Everyone loves a “cheat meal” or an overindulgence of food from time to time, after all—we are human. For seasoned athletes , the idea behind a “cheat” is to eat clean for a period of time, execute workouts as usual, and then “reward” the body with something that’s normally forbidden from a healthy diet. This strategy can certainly be effective for overcoming a weight-loss plateau and revving up the metabolism, but not all foods should be given the green light, especially if you’ve set an aggressive New Year’s resolution for yourself. Tim McComsey, a registered dietician specializing in weight-loss programming shares his eight foods to avoid at all costs.

Hidetada Yamagishi : Team Gaspari IFBB Pro

I started training with Charles about a month ago and the result are very clear, I'm not only no more tired anymore, but also getting great pump and fullness again. It's been about a month and people in the gym already can see the dramatic change on my physique.

Don't Look Beyond the Mark | Cael Sanderson

So why do so many look beyond, or reject, the "plain and simple truths of success?"  There are many reasons.  For one, it is easier to look for answers away from ourselves and the effort we put forth, shifting blame to the coach, the referee, the weather, or other circumstances.  Also, many want to do things on their own terms.  They may slack in a few areas, rationalizing that they are the exception or that they can have total success with a casual commitment.  Finally, it can be difficult to accept that even with a total effort and commitment, success is still not guaranteed (at least not in the form or time frame you desire).

Three Ways to Sharpen Your Abs

Failing to add weight to ab exercises and training your core with only one movement are two of the worst mistakes you can make on your quest for a six-pack. The abs do much more than just crunch your torso, and they need to be worked against resistance to activate all their muscle fibers. Below is a plan for training your abs three different ways, and much harder than you’re used to.

The Truth About Sports

Everyone wants to know the secret about professional athletes. The glamor of an NFL quarterback is obvious when he throws a game-winning touchdown as the clock runs out. The NBA player that dunks the ball after a turnover in overtime becomes an immediate hero. The world’s strongest man, the powerlifter that nails an 1,100 pound squat, the top-notch weightlifter: they each walk away as a champion.

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.

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.”

Occlusion Training for Chest Mass

By restricting blood flow to the upper arms with light weight, the injured bench presser may be better able to hold on to his bench press limit strength and his hard-earned muscle hypertrophy. Those who may reap similar benefits are those who are training on the road that may have less access to heavy weight. By using occlusion training, you can get away with using less weight and still keep gains on track.

Fighter Diet Pak (Athlete)

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.

6 Innovative Muscle-Sculpting Movements

About the Author Julia Ladewski, CSCS, is a coach to athletes, women, men, powerlifters, crossfitters, fitness enthusiasts, recreational lifters and those seeking body transformation. She takes pride in helping people from all walks of life to see and reach their full potential. Julia was a Division I University strength & conditioning coach from 2002-09 at the University at Buffalo, where she worked with every sport on campus. From 2009-2014, she was Director of Sports Performance at Parisi Speed School in Schererville, IN. As an sponsored athlete and Q&A staff member, Julia is an elite-level powerlifter in three different weight classes. She is also a physique competitor, mother to two children, and wife to husband Matt. Julia also owns Bella Forza Strength Apparel ( She continues to write and speak about youth sports performance, female strength sports, and nutrition. She is one of the best hands-on technical coaches in the country. Her writing can be found on and She is also a member of the Institutional Review Board for MusclePharm.

10 Ways Yoga Boosts Your Endurance Training

Marathoners, ultra-race trainers, and yoga instructors agree to a T — regular practice of Hatha yoga breathing exercises and asanas, or poses, should be an integral part of any endurance race training regimen. Why? Well, the benefits are mental, physical, emotional—and undeniable to those who have tried it. So whether you’re training for the Leadville 100 or the Marathon des Sables in north Africa (a six-day, 156-mile ultramarathon, equivalent to six regular marathons!), the message is clear: start stretching now. Here are 10 reasons why.

5 Tips for Finding and Dating a Fit Girl

So far, so good. But it seems the dating world is set up against you. For one thing, it’s much easier and more straightforward to find, say, intellectual women, religious women, or even pot-smoking women than it is to find a quality source of fit, single women. Healthy women are everywhere, but there isn’t the equivalent of a book club, church, or  where they all gather.

5 Things to Know Before Getting Tatted Up

Today’s generation is lucky because it has the Internet. Most good shops will have good things written about them in reviews on the Internet nowadays. You always want to look at a shop’s cleanliness, and everyone there should have portfolios of their specific work. You want to look for clean and crisp lines and shading that doesn’t look choppy but smooth. All the color should be solid and bright.  When you're looking at any black or gray work, check for varying degrees of weight in the shading and smoothness. Unless you’re looking for something superspecific, it’s always good to look at versatility and how long the artist has been doing it. How long has the shop been there? Have they had the same guys working there for a long time? Ask around to see what people may say about the place. Talk to heavily tattooed collectors, and they'll usually point you in the right direction.

Food Fight: Tuna vs. Salmon

“Salmon may have more calories,” she says, “but for an active guy, that’s not so bad. For those extra 16 calories per serving, you get heart-healthy fats, nearly as much calcium as a glass of milk, and almost an entire daily dose of vitamin D, which is almost impossible to find in other foods—including tuna.”

Why Alcohol Sucks for Sex

According to Ferrer, “Though alcohol decreases inhibitions and makes you feel like you can take on the world, or in this case, any woman at a bar or at home, the truth is getting drunk will cause your package to go limp at the worst possible time. Alcohol is a depressive substance for the nervous system, which often causes impotency in men when drunk. You may ‘feel like performing,’ but Pepe will be down for the count.”

Increase Your Bench Press

This may seem like an odd workout to improve your bench press because there are no bench presses in it! Its primary purpose is to create structural balance. If all your muscles are not in balance, the opposing muscles (antagonists) could shut down. That’s why a trainee who has an extreme case of structural imbalance but corrects it could increase their bench press without performing any bench presses!

The Best Barbell Only Shoulder Workout

The clean and press is frequently called the most functional exercise of all, because it works every last muscle in your body to perform a basic movement pattern—picking something up and raising it overhead. The high pull isn’t done with heavy weights, but the speed you perform it at recruits all the biggest and strongest muscle fibers. Note that we’re also having you perform it with an extra-wide snatch grip. This makes the move easier on your shoulder joints, so you don’t inadvertently break them while you’re trying to build the muscle that surrounds them.

Terry Hollands worlds strongest man 2014 finals shirt

This is a finals shirt from world's strongest man 2014 worn by Terry Hollands. Can be signed if required

FD Got Guns (Athlete)

“Hi Pauline Nordin and Fighter Diet, I’ve been exclusively using the Got Guns program for the last two months for my arm training. I didn’t take “befores” but my string bean arms had no definition after taking months off around the delivery of my second baby. I love this program. It’s simple and to the point. No wasting time on set after set. You just do the work and then watch them rest and grow. When I first started I was using 10lb dumbbells for curls and now I am up to 25s for the same exercise. This is the fastest I have ever made progress with my arms. I can’t wait to see what two more months brings!”  Amy   Got Guns: Arm Training Fighter Diet Stye It's summer time and that means it's tank top time. Or maybe it's not summer where you are, but you've got an eve

Supplement Your Mass

We know why you’ve neglected to step it up – with so many different supplements on the market today, you don’t know what to take, when to take it or how much of it to take. Well, leave the planning to us. Here, we give you a supplement plan for gaining mass that starts simple and progresses steadily, brining you to a hardcore mass supplement program while building big time muscle along the way.

Everything's BIGGER in TEXAS

The next day we were in his home gym, where he did his cardio and sometimes hit the weights during the final years of his Olympia reign. In contrast to his usual workplace, his home office had entire lines of Hammer Strength and Life Fitness machines, an LCD TV, and a state-of-the-art sound system. In addition, a phalanx of ascending dumbbells topped by 200s, as well as a few tons of iron, were all crammed into two rooms attached to the back of his house. Then, dressed in what looked like a checkered tablecloth, he knocked out 24 sets for shoulders, including 295-pound barbell overhead presses (10 reps), rear laterals with 100-pound dumbbells (10 reps), and 585-pound behind-the-back barbell shrugs (12 reps). What is most memorable about that workout, though, was the heat. It was 86° in the cramped sweathouse, and when I asked about the wallmounted air-conditioner, then resting quietly, Mr. O said he’d never turned it on, adding, “This ain’t even hot to me. I like it hotter. It’s the only way I know to workout.”

By the Numbers: Starbucks' Sexagintuple Vanilla Bean Mocha Frappuccino

As a Gold member of Starbucks' loyalty program, Andrew Chifari  is entitled to one free drink for every 12 that he buys. Turns out, the coffee chain didn't quite specify what they meant by "free drink." (Fine print added in 3...2...1...) Chifari's monstrous morning coffee broke a new record for the most expensive Starbucks beverage ever ordered, beating out this quadringoctuple frap ordered in 2013.

Arnold Schwarzenegger Series Iron Pump at

When MusclePharm's world-renowned scientists teamed up with legendary fitness icon Arnold Schwarzenegger, they looked at how to bring a superior muscle building product to market. Arnold famously described the pump as "the greatest feeling you can get in the gym" – a sure signal that the body is growing, fast. And let's be honest, no feeling is greater than muscle pumps that last all day. Nothing is more motivating than looking in the gym mirrors and seeing veins you never knew you had. Iron Pump™ was formulated to be the perfect muscle building and pump pre-workout product precisely engineered to deliver massive pumps, muscle fullness, vascularity, explosive energy and enhanced size.*

Tips for Building a Winning Midsection

Figure International champion Gina Aliotti knows a thing or two about the pursuit of a six-pack, but it's her actual possession of one that makes her a perfect expert resource for the ab-less inhabitants of the gym scene. Here, she gives us a glimpse into her routine and provides a few pointers on how to get that strong, shredded look you crave.

BSN N.O.-Xplode 2.0 at

Whether it's greater size and strength that you're after or improved speed and endurance, BSN® knows you're out there, day after day, pushing yourself to the edge in order to get one step closer to your goal. Whatever your endgame, you deserve a complete pre-workout igniter that can keep pace.* BSN® has answered the call with its most powerful formula yet, equipping athletes everywhere with the tools to achieve real progress and push past previous limitations.* Experience the new strength of a legend - experience ADVANCED STRENGTH N.O.-XPLODE™ 2.0, the extreme pre-training energy & performance igniter.* Taken immediately before a training session or strenuous exercise, ADVANCED STRENGTH N.O.-XPLODE™ 2.0 is designed to support:*

6 Habits That Shorten the Life of Your Running Shoes

It's no easy feat to find a pair of running shoes that offers the perfect combination of style and comfort…without a cringe-worthy price tag. And when you finally do find them, it's that much more frustrating when you realize you’ve worn through them in what feels like just a month’s worth of miles. Luckily, simple adjustments to everyday habits can extend the life of your favorite kicks (and may help prevent injuries that come from working out in worn-out shoes). We caught up with John Henwood, 2004 track and field Olympian and New York City-based running coach, who explained how you’re cutting your sneakers’ lives short and suggested simple sole-saving tips.  10 Head-to-Toe Running Essentials for Spring>>>

Investing in a Strong Future

What we’ve come to realize over the past few years that this industry is much too competitive to remain flat. While we truly do believe that we have the best products and services in the world, there’s more to it than that. Technologies and systems must constantly be upgraded and improved so we can become even more efficient and effective. This will have a productive impact on our customer relationship management, supply chain management, enterprise resource management, product planning, and development.

2014 Men's Fitness Look Great Awards: Finishing Touches

2014 Men's Fitness Look Great Awards: Finishing Touches


Piriformis trigger points rarely occur in isolation, and nearly always show up as a component of more complex (chronic) low back pain and hip pain complaints. For this reason, therapists who attempt to treat these trigger points in isolation are likely to get mixed (or short-term) results. If the client has a sciatica component in their pain presentation, I strongly encourage the therapist to use the Low Back Pain & Sciatica Protocol for best results.

The 5 Top Supplements for Men

Fish Oil Most guys in their 20s and 30s aren't thinking about their hearts. But if you have a family history of heart disease, you ought to start thinking about fish oil, the best protection available against the disease. Experts recommend taking at least one to two grams a day. Be aware: This is not the time to scrimp and save money. Cheap fish-oil supplements taste like fish and can leave you hiccuping herring all day. Higherquality brands are more expensive, but they have much less of a fishy taste. There are literally thousands of pills you could be taking at any one time. Forget them. These are the five every guy should be taking in order to fight disease, counteract bad genes, and simply live as long as possible.





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.

STRONG Life PodCast 21: Alwyn Cosgrove on LIFE, Business & Success - 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!

52 Beat the Clock to Beat Your Gut
53 The New and Improved Lateral Dumbbell Raise
54 Mark Dugdale - Men's 212 - 2014 Toronto Pro
55 Juan Morel Takes Toronto!
57 Arm Strength and Size Supersets
58 Get Biceps Like Ronnie Coleman