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Sagittarius Horoscope for Thursday, June 11, 2015

Thursday, June 11, 2015 - Intimate conversations may have been turned inside out recently, creating unnecessary misunderstandings. But rather than quickly moving on to new business, it is an opportune time to slow down and revisit these serious issues. Discussions that were previously impossible now unfold without the heavy baggage that had initially accompanied them. Remember, it's not enough to tell your side of the story today. Listen attentively to the feedback you receive from everyone else. Communication is a two-way street so don't block the exchange of ideas.

4 Training Tips for Guys with Long Arms

Guys with long arms might think that benching with a flat back is a way to “avoid cheating, and isolate the chest” but the reality is that arching your back and bringing your chest up saves the shoulder from impingement. Pulling your shoulders back against the bench as your arch your back (leaving your butt on the bench) will help keep the rotator cuffs free from undue stress while giving you more leverage to press the bar.

Gain 10 Pounds of Muscle in 4 Weeks

The second half of the program is all about maximizing size with slightly higher reps and an emphasis on intensity. Rep ranges move up to 10-12 for most exercises, which is ideal for promoting muscle hypertrophy (growth). Overall volume increases slightly during these two weeks, mainly due to the addition of isolation exercises that you’ll perform before compound movements for your chest, back, shoulders and legs. Called pre-exhaustion, this technique dramatically increases workout intensity. You fatigue the main target muscle with an isolation exercise, then hit it in this fatigued state with a compound move, which if done right will lead to your main muscle failing before assistance muscles give out. (For example, for chest the dumbbell flye hits the pecs directly, so your triceps shouldn’t end up being the weak link and cause the termination of the set during the bench press).

10 Best 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."

The 5 Best Programs for Putting on Mass

Power, Rep Range and Shock (PRRS) was built by "Natural Freak" Eric Broser . PRRS training is a great program for intermediates and advanced lifters. Each acronym stands for a different protocol for each workout. Power stands for a more compound movements done in a power rep range. Rep Range is more a typical bodybuilding type workout and Shock workouts are one in their own. Shock workouts utilize any type of shocking principle, primarily supersets for the same bodypart. Every week you will be utilizing a different acronym. In addition each acronym uses different workout tempos which can increase your time under tension. PRRS training was designed to keep your body guessing and keep the results coming. A positive thing about this program is that you never get bored, every workout is different. Shock workouts are something you should try; you really change yourself on those days.  If cycled correctly, you will never plateau and can expect to buy bigger shirts. PRRS uses a lower volume, lower frequency approach that can be a problem for someone who requires more volume. You can customize your PRRS routine by increasing the volume or frequency.

How to Get Lean: 25 Ways to Lose Fat Faster

Not seeing the results you want with your current diet and weight-loss regimen? Try these expert tips to lose fat and uncover the abs you always knew you had.

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Pulling something heavy with a rope: one of the best exercises you probably don't do. Info: …

Thrash-Your-Guns Arm Routine

Usually, drop sets are done wrong. You don’t have to drop half the weight to do a drop set properly. It was proven that decreasing the weight by as little as 5-10% is the ideal drop and still respects your repetition range. For example, do tricep pressdowns with 100 lbs. for 10 reps, drop it to 90-95 lbs., and you’ll be able to crank out another clean 8 to 10 reps.

Dennis Wolf's Guide to Wide Shoulders

First, the bad news. Or the good news, if you happen to be a Wolf born in Kyrgyzstan. The most important component in shoulder width is clavicle length, and there’s nothing you can do to alter this. Sufficient calcium and vitamin D will allow you to fulfill your bone-growth potential, but that potential is determined by your DNA. No amount of milk or shoulder stretching is going to give Phil Heath the clavicles of Dennis Wolf. Focus instead on the next five widening rules.

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Competing makes you more self-assured. Becoming engrossed in it can make you self-obsessed: …

10 New Ways To Overcome Workout Laziness

Bored by your workout routine and can’t seem to get yourself to the gym? MF has you covered with 10 tips to get you back to buff in no time.

7 Ways Apple Cider Vinegar Can Make Your Life Better

Apple cider vinegar’s super powers go beyond homemade salad dressing. The pungent vinegar can actually boost your health, improve your appearance, and help you clean up around the house without any harmful chemicals. Who knew? In the era of DIY everything, apple cider vinegar has become a staple, and it’s time for you to start stocking it in your fridge regularly. Here are seven reasons why.

6 Things You Should Never Do Before a Workout

There have been hundreds of articles written about how to best prepare for a killer workout, discussing everything from what to eat, which supplements to take , and how to get your mind “right.” However, with this piece I decided to take a different approach and talk about some of the things you should AVOID doing before pushing and pulling the heavy iron . Ready? Here we go.

Chris Hemsworth's God-Like Thor Workout

Hemsworth in particular was a model of consistency, and the physique he built has made “Chris Hemsworth Workout” the top search suggestion when you punch the actor’s name into Google. The Internet, though, is a minefield of shameless, click-baiting “Thor Workout” imitators. Fortunately, you don’t need to look any further than the full, unabridged template we present here, with exercises demonstrated by IFBB physique pro Sadik Hadzovic. So get ready to hit the gym, and remember: There are no shortcuts.

Take Your Training to the NEXT LEVEL

Follow our 8-week video series for expert advice from Sadik Hadzovic on how to raise the bar on your workouts by taking conventional exercise to the NEXT LEVEL. Push through plateaus, challenge yourself, fight boredom and see results with these NEXT LEVEL moves.

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Ten workouts that will transform your body and torch fat without traditional cardio.

The Five Toughest Yoga Positions for Guys

Stiles identifies five advanced yoga positions that every guy should strive to achieve. “These five will probably present a challenge for most guys because of tight hamstrings, shoulders and backs,” she says. “These poses require and promote even balance in the body so it's especially great for guys to open and strengthen evenly." If you're a new entrant into the world of yoga, we advise you pick up a few classes before you try diving headfirst (literally) into these moves.

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Flex Lewis' Killer Biceps Routine

What you do is set three EZ-curl bars on the floor next to one another, in order from lighter to heavier. Starting with the lightest one, do 15 reps with a close grip. At the top, hold and squeeze for a count of two. Then put that down and move on to the next heaviest weight, and do another 15 reps. You may have to rest for a couple of seconds at a time to get to the 15 reps, but the goal is to do 15. Then you do it again with the heaviest weight.

8 Ways to Burn More Fat

Most think of altering the metabolism as “boosting it,” but there are things you can do that also change the way the body handles food. For example, simply by taking a fiber supplement, you can alter the way your body handles carbohydrates. Fiber stimulates carbs to bypass fat storing pathways, which in turn means they ultimately head down other pathways for muscle fueling or building. There you go — a simple nutrition step to modify your metabolism.

Cardio 4 Leanness (advanced)

Hi, my name is SGT Ryan Casperson, I am Active duty Army stationed at Fort Drum, NY. I've been following Pauline and her Fighter Diet concept for the better part of 2 years now. At first I was skeptical like I am about all fitness related mentors, but after following Pauline on Facebook and watching her interact with people and seeing her no bullshit attitude, as well as her attention to detail in everything she does, I knew from that she was the REAL DEAL. I've been using Fighter Diets " Cardio 4 Leanness" ebook recently, and let me tell you, in the Army we run about 5-6 miles every other day and I can run 2 miles in14:30 minutes but none of that has broke me off as hard as this concept has. I look forward to continuing to use her as a tool in my fitness and can't wait for more results!

On Trial: Incline Dumbbell vs. Preacher Curls

When you perform the incline dumbbell curl, your arms move behind your body. This stretches the long head of the biceps, which runs over the shoulder joint. When you stretch a muscle before you contract it, that muscle is able to contract with more force (i.e., it is stronger), and so it takes on the majority of the load during an exercise. Since the long head of the biceps makes up the mass of the biceps peak, the incline curl is an effective exercise for building the biceps peak.

Explosive Power and Strength Medicine Ball Workout

DIRECTIONS: (Scroll through the slideshow for images) Have on hand two medicine balls of different weights and bounces (see specifics, below). Perform the workout once a week, on a separate day, as a supplement to your regular weight training. Rest two to three minutes between sets, except for the paired exercises (4A and 4B, 5A and 5B). Superset these lifts, resting after the second one. So you’ll do a set of A, then a set of B immediately, then rest. Repeat until all sets for that pair are complete.

Joe DeFranco's Industrial Strength Show

I have been waiting for Joe D to put out a podcast for the longest time! And once again Joe has over delivered to his audience. The first show was jam-packed with so much info I can't imagine how good the rest of the shows will be. DeFranco is the most well rounded coach in the world so I expect lots of great training information for a wide range of athletes and washed up meatheads (Joe's term for former athletes) alike. He also has a knack for making things very simple and practical. Whether you're training for the NFL Combine, looking to improve your running form, or trying to get abs for the summer, this should be your #1 podcast. I could listen to this guy speak all day. Kudos coach D. Jon (DeFranco follower since 2006)

Big Ramy on Machines vs. Free Weights

Unlike most bodybuilders, I really prefer machines. I used a lot of free weights when I first started, but I’ve grown to like the machines for a couple reasons. First, I believe you can feel the muscle contraction a lot better on a machine because you can hold the weight and control it down so that you’re squeezing the entire time. Second, I don’t like using a spotter and I don’t have a workout partner, so using machines is a lot better for my workout style. (Only the last few weeks before a show do I use a spotter to help me because I’m low on energy then.) My favorite exercises are the Hammer Strength chest press and the preacher curl. Both machines allow me to go heavier than I would with free weights. - FLEX

10 Surprising Ways to Quench Your Thirst

There are plenty of reasons to stay well hydrated. For one thing, inch even slightly close to dehydration and your mood and energy levels will dip making it hard to focus on, well, pretty much anything. To ward off the side effects of a dry spell the trick is to stay at optimum levels. “The color of your urine is often considered a reliable indicator of your state of hydration," explains Dr. Robert Glatter, an emergency services physician at Lenox Hill Hospital in New York City. "A deeper yellow color, as opposed to a lighter or clear color, can indicate dehydration. When your urine is darker in color, it generally indicates that you need to drink more fluids." But sometimes, the thought of chugging one more glass of H20 can make your eyeballs float, right? When you need a break from the water bottle try these other surprising ways to quench your thirst. Here’s a hint: Get ready to fire up that grill. 10 Ways to Boost Your Energy>>>

7 Squat Variations to Build Muscular Legs

You know that the humble squat is one of the best exercises there is for shoring up lower body strength—and you're probably already working them into your fitness routine pretty regularly. Good for you. Outside of building muscle, squats can amp up Human Growth Hormone  production, improve your flexibility, reduce your risk for injury in your other athletic endeavors like running , and more (just check out 7 Reasons to Never Neglect Squats !)   But, while most of us do the traditional back and front squat , there are several other variations on the classic move you'd be remiss to forget. Whether your goal is to get shredded, stay in shape, or simply to feel (and look) good, you should be switching up your squat variations regularly, says New York City-based personal trainer Nick Rodocoy . Here are the top seven squat variations that will help you to build a rock solid physique.

The Perfect Pre-Race Breakfast For Any Distance

There’s no magic elixir in elite runners’ breakfasts (we’re not counting the doped-up cheaters who eventually get caught); no essence of cow heart or beetle-wing extract with mysterious performance benefits. The perfect breakfast is simple—boring, even. “Simplicity is king,” says Brendan Gregg, a professional runner and coach with the Hansons-Brooks Original Distance Project, who has a PR of 13:46:49 in the 5K. The rules for the perfect pre-race meal according to Gregg? Keep it high in carbs, easily digestible, and familiar, and eat it at least an hour before the gun goes off. With that in mind, try this nutritionist-backed and runner-approved meal to nab a PR at any distance.

10 Ways to Build Strength Without the Size

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

Human Growth Hormone: Everything You Need to Know About HGH

The body naturally produces growth hormone (HGH or simply GH) in the pituitary gland, and, as its name implies, it is responsible for cell growth and regeneration. Increasing muscle mass and bone density are impossible without GH, but it also plays a major role in maintaining the health of all human tissue, including that of the brain and other vital organs. When secreted, GH remains active in the bloodstream for only a few minutes, but this is enough time for the liver to convert it into growth factors, the most crucial of which is insulin-like growth factor-1, or IGF-1, which boasts a host of anabolic properties. Scientists began to harvest GH from the pituitary glands of cadavers in the 1950s, but didn’t synthesize the first HGH in laboratories until 1981, with its use as a performance-enhancing drug becoming popular shortly thereafter.

8 Gold's Gym Trainers' Go-To Bodybuilding Workouts

“The key benefits to our workouts is diversity in training principles while maintaining a strong sense of exercise science. Utilizing the foundation of effective body building can be translated for nearly all fitness goals though the increase of lean muscle mass which will benefit in both metabolic rate as well as increases in strength and athletic performance,” says Jeff Na, vice president of fitness at Gold’s Gym.

The Passion & Intensity of Zach Even - Esh

SUBSCRIBE to my channel & Get STRONGER! http://UndergroundStrength.TV - Underground Strength Insider Newsletter Sign Up & FREE Training Courses Music from Metallica. Song is Whiplash. UNDERGROUND STRENGTH & MUSCLE SHOP FROM ZACH: Start HERE: Bodyweight Bodybuilding - The Gladiator Project: Old School Muscle Building Course - Become a BEAST - Russian Lion Power Course & Navy SEAL Mental Toughness / Success Secrets - High School Wrestling Workouts To Dominate The Competition - Recommended Gym Equipment - Strength Coach Business Resources: Underground Strength Coach Certification: Become an Underground Strength Coach & LIVE Your Passion - Strength Coach Business Tips - TRAIN WITH ME AT THE UNDERGROUND STRENGTH GYM: http://UndergroundStrengthGym.

In Pursuit Of The 6-Pack: 8 Most Underrated Abs Tips -

In fact, it's common to see individuals doing exercises like cable crunches and decline crunches with a flat back in which they're bending at the hips, not the waist. When you bend at the waist, you're able to fully crunch the rectus abdominis, meaning it shortens; at the same time, the lower-back musculature is being stretched. Maintaining a flat back and bending at the hips actually hinders your abdominal training because you can't fully contract your lower back and abs at the same time. All you get is an isometric contraction—which has value, but isn't what you're doing a crunch for.

Nutrition 911: Misleading Labels

Getting past a food's nutrition profile and dietary claims, what does "organic" really mean? Organic not only refers to the food alone but also how it's made. Certain federal guidelines have been set by the USDA regarding the term , "organic" -- developing three categories. If the food product is made with 100 percent organic ingredients than it's 100 percent ogranic. When the product is simply labled, "organic," the food product is then made with at least 95 percent organic ingredients. As for when the label says, "made with organic ingredients," then the food product contains at least 70 percent organic ingredients with limitiations on the last 30 percent; this doesn't include GMOs. And lastly, food items that contain less than 70 percent organic ingredients can list which ingredients are made organically on a side panel. However, this type of food item cannot claim that's it's organic on the main label.

John Cena Wants You to Never Give Up

Hitting the gym everyday in hopes of packing on lean slabs of muscle gets exhausting. Need some more motivation to get you through your week? John Cena has you covered. The Champ is front and center again this week, shooting his message to the Twitter-verse, the trend is "#NeverGiveUp." His Twitter slogan was also in use after last week's "Monday Night Raw," when he saluted a young cancer patient in the ring.

5 Healthy Foods That Can Sabotage Your Diet

Can't figure out why you aren't losing weight? You might think that healthy, low-fat, low-calorie, flavorless whipped Styrofoam you're eating is good for you, but there are secret ways that the foods you think are healthy are actually sabotaging your diet. We spoke to Amy Jamieson-Petonic , creator of the Go! Foods for You nutrition program about what "healthy" foods can throw a wrench into your fitness goals.

The 10 Best Exercises For Golfers

With more strength, power, and mobility, you’ll not only hit the ball further, but you’ll also improve your touch around the greens, increase your endurance throughout the round, and feel fresh the day after a tough game of golf. Add these exercises to your workout routine and watch your handicap go down.

Top 8 Reasons You're Distracted at the Gym

It’s all but certain that when you get to the gym you’re going to have to deal with distractions. From sights to sounds to smells, there will be something seeking to sidetrack you. Left unchecked, this sort of interference can cause you to lose focus and mess up your ability to make gains . But don’t worry, there’s a way around every potential preoccupation you might face. Check out these fixes to common distractions.

5 Foods and Drinks That Don't Deserve Their Bad Rap

Good news: Some of those "bad" foods you avoid like the plague actually pack a nutritious punch. We spoke to Amy Jamieson-Petonic , creator of the Go! Foods for You nutrition program, about some of our favorite drinks and snacks that actually don't deserve their bad rap. So, drop the turkey burger, grab a frosty brew and reap the healthy benefits of indulging (in moderation, of course.)

John Cena Bench Presses 487 Pounds

The WWE star sets a new personal best with this impressive feat of strength.


Weighted sled training is a great way to do this. For example, when national team sprinters did a weighted sled program for 4 weeks they had greater increases in acceleration than following a traditional training program. Training with the sled increased ground contact time during free sprinting, which allowed the athletes to apply more force with each step. Stride length increased by 2.7 percent after sled training, and they improved maximal speed by 1.3 percent, which is a large amount in highly trained elite sprinters.

Underground Strength Coach + Learn 2 Lift Cert Highlight! - 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!

Event Info | Flex Lewis

Olympus Gym presents the 5th Annual Flex Lewis Classic NPC Bodybuilding Championships by BSN. WHEN: June 19-20th, 2015 WHERE: Embassy Suites 1200 Conference Center Boulevard Murfreesboro, TN 37129 (615) 890-4464 Room rate $105/night. Deadline for discounted rate is Sunday, May 17, 2015. Click here to reserve your room or call (615) 890-4464 and mention the ‘Flex Lewis Classic.” DIVISIONS: Teen Bodybuilding Teen Bikini Teen Physique Novice Bodybuilding Junior Bodybuilding Men’s Open Bodybuilding Masters Open Bodybuilding Novice Figure Open Figure Masters Figure Bikini Masters Bikini Men’s Physique Men’s Masters Physique 35+ Women’s Physique Emergency Services Crossover WEIGH IN DATE: June 19th, 2015 @ Embassy Suites 4:30 PM – 8:00 PM Class check in times are as follows: • All bodybuilding classes 4:30-5:15 • All bikini classes 5:15-6:00 • Figure and women’s physique classes 6:00-6:45 • All men’s physique classes 6:45-7:30 • Last call 7:30-8:00 (for anyone that didn’t make weight, missed weigh in time, works, etc.

Get a Magazine-Worthy Six-Pack

Perform the exercises as a circuit. So you’ll do one set for each move, resting in between, and repeat until you’ve done four total sets for all the exercises. You can repeat the workout three to four times per week. “Another option is to take two or three of the exercises and add them at the end of workouts you’re already doing,” says Ryan. “Just make sure to get through at least two cycles of all seven exercises each week to see the results you want.”

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RT if you're a calories counter! Find out how accurate you are!

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When you tweet with a location, Twitter stores that location. You can switch location on/off before each Tweet and always have the option to delete your location history. Learn more

Brian on Twitter

When you tweet with a location, Twitter stores that location. You can switch location on/off before each Tweet and always have the option to delete your location history. Learn more

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