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Men's Muscle Pak

Happy Birthday Warrior

Love Dana, Indy and Mattie xo Pay tribute to Warrior on June 16th with the hashtag #HappyBirthdayWarrior

FD Build Muscle Burn Fat! (Athlete)

Time Frame Training Chest Workout by @Musclepharmpres

Time Frame Training Chest by @MusclePharmPres! Incline Smith Press: Max Reps in 4 Minutes ------------------------------------------------- Chest Flye Machin...

Hercules Movie - Discover

Dwayne Johnson is HERCULES, in theaters July 25th. Visit the official site: Joe D. reads through the STRENGTH Manual

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Born Fitness Recipes: Banana Chocolate Peanut Butter Protein Pancakes - Born Fitness

Adam, these taste fantastic! I used regular peanut butter instead of chocolate, though. And, the egg whites made the batter too thin (probably because they were liquid not whole), so I made protein crepes. I threw on some thawed organic strawberries and a little whipped cream for good measure. This one’s going in the “keep” pile!

Sagittarius Horoscope for Sunday, June 15, 2014

Sunday, June 15, 2014 - If you're trying to get a handle on your life by making plans for the future, it's time to be practical and put one single idea into motion today. Don't worry about reaching your destination immediately since it could be a long distance from where you are currently standing. For now, just take one tiny piece of the puzzle and fit it into your present life. The larger pieces will fall into place later on if you have faith in yourself and trust in the process.

M&F Cheat Sheet: Core Construction

It’s not just your abs, people. By understanding what makes up the core and how valuable it really is, you can see greater results in, well, everything else.

Back-Up Plan for Building Bigger Lats

It’s pretty much impossible to truly isolate the lats and upper back , and due to their complex muscle fiber arrangement – the fibers run in several directions – pulling in one plane won’t build sufficient back size and strength. You’ll have to separate each movement and lift at every angle to help with symmetry and size. Most importantly, you may have to cut back on how much weight you use so that you perform your reps with a full range of motion (ROM) and only use your helper muscles on the last few reps of each set; otherwise, you’ll never build a solid foundation.

Lean Legs Pak (Fitness)

"Dear Pauline ,  I feel i must take some time and express my appreciation and say Thanks for creating the Butt Bible ,i have it for a very long time,but was really hard for me to stop heavy leg workouts and trust the Butt bible,out of my despair i did it about 5-6 weeks ago,i only do it ones a week(level 3 ,the next week level 2) and still train my legs 2 times,but i got a extreme new look ...a butt that i never had before . Thanks so much ,here is lil pic that i did for a friend of mine to see where i am . Thanks for this great knowledge !"- Tanja

Workout Finisher: Warrior Conditioning

Whether you're a combat sport athlete, have future aspirations to be one, or just want to be conditioned like one, you've got to find a balance of endurance and power. The following finisher can be added to the end of any workout routine to help build both attributes.

Perfect Peaks in 3 Biceps Moves

Full range of motion for full development is a good guideline but like most rules, there are some exceptions. In this case, the partials are used to overload specific ranges of motions for strength building, allowing the biceps to handle very heavy weight at peak contraction. Keep in mind you need to start from a full hang and end in the starting position. Barring injury, keep the supinated (underhand) grip for the greatest bicep overload.

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."

FDX2 Build Muscle Burn Fat (Athlete)

Hey Pauline Nordin & Fighter Diet, i've attached some pictures for you...I have, gosh, many of your ebooks...the Fighter Diet cardio, pyramid, butt bible 2, badass vol.2, and Fighter Diet fdx2 build muscle burn fat book..  I have put on few pounds of muscle in such short time with that plan...and of course I freaking lift heavy as hell... i recently entered a powerlifting competition..and got first in my weight class... ohhhh the power of veggies, what can I I get sooo many compliments from all walks of life and the only thing I can thing of is how awesome that makes me feel, how awesome you are for sharing all this with us... ur the best, ur the shit and I'd like to call myself P Jr. If that's ok with Anyways, i cannot stress how great all your stuff are! I

Reacquaint Yourself With the Dumbbell Flye

The twist here is, well, the twist. Rotating your pinkie fingers inward engages your pectoralis major from a different angle than returning to the start position with a neutral grip—and in this case, different means more: more motor units, more muscle fibers, and more growth. Add this version of dumbbell flyes at the end of your next chest day and you’ll feel the difference immediately.

10 Rapid-Fire Fat-Burning Workouts

Summer is right around the corner, and it's the perfect time to get in gear. To get started we've curated ten fat-burning workouts from some of the best built bodies in the fitness industry. 

Deload to Reload for Long-Term Muscle Gains

Bodybuilding-style workouts—splitting up your training into chest, back, leg days, and so on—generally feature less frequency of training the same muscles and less weight. This kind of training doesn’t require as much deloading, because less work (per muscle group) and load (less overall weight) doesn’t result in as much stress on your joints. The harder you hit it, the more you need to quit it. (At least for a week.)

Two Steps for Big Time Biceps

Add inches to your arms fast with these two essential tips.

10 Superfoods for Super Health

The latest nutrition science research, as well as data collected from people living way beyond 80, strongly suggests what (and how) we eat has a significant effect on the quality and duration of our lives. So if you want to go the distance and keep pumping iron well into your golden years, consider incorporating these 10  healthy foods into your daily diet.

Trainer Q&A: Should I Crack My Back?

Men's Fitness: Why does the back crack when put into certain positions, and should I have it cracked? Dr. Chandler: Research doesn’t lead us to a conclusion on why the back cracks. There is discussion about whether it is soft tissue slipping over bumps on the bone making that popping sound, or soft tissue slipping over soft tissue. It could be all of those things depending on the particular pop. I’m not necessarily a fan of cracking your back or spinal manipulation for spine health . I don’t know that there is good support for that.

Gluten Sensitive or Attention Whore?

There is nothing more infuriating to me than what I’ve just read: despite your lackluster “foreword” about how you understand SOME gluten intolerant people really are gluten intolerant. This notion of thinking is totally backwards. It is downright embarrassing for me to discretely check the ingredients on the back of a package at a BBQ, or watch everyone scramble to find you a substitute when someone mentions you can’t eat the cake or vacation to a foreign country with a card detailing my problems in their language, it’s horrifying when an ignorant waiter decides that you’re one of the lying, attention seeking few and tells you (in private) that yes, your menu choice is gluten free only for you to discover a little while later that it so clearly was not. When your body is cramping to the point that you must cancel the rest of your first date or face the daunting task of explaining to your date that you are gluten intolerant and have them roll their eyes or (and this has truly happened) MOCK you when the relationship ends. Gluten free food is downright disgusting to digest and I would never wish this upon anyone.

The Ultimate Boot Camp Workout

Looking to lean out for the summer ?  This is the ultimate workout to get it done. If you lay it all out during this session, you’re bound to burn at least 500 calories by your last rep. Not to mention, this full-body strength and conditioning workout increases your metabolism so you'll continue to burn hundreds of calories hours after your session.

Kick-Start Your Metabolism: Part 1

In order to lose weight and put on lean muscle, the formula is pretty basic: Follow a healthy and balanced low-fat diet, rid your program of processed foods and preservatives, control your portions, and adhere to a solid workout program that includes both resistance and cardiovascular training. It sounds uncomplicated, and in most cases it is—as long as you stick to the program you’ll receive the desired results you’re looking to achieve. However, what do you do when your body and metabolism have had enough and your system shuts down, and no matter what diet you follow, no matter how long and hard you train—you simply can’t lose weight and all progress has halted? Whether you’re a serious athlete who has come off a long, intense preparation, an athlete who had to go into “system shock mode” and basically starve yourself to achieve your results, or if you’re an individual who has gone from one extreme to the other with your body and are experiencing a sluggish or what seems like a nonexistent metabolism—you can get back on track. In this article, I’ll lay out the necessary steps to recharge your metabolism to have it running more efficiently than ever.

Pauline's Fat Loss Pak

Fighter Diet Fat Loss by Mind Power: Ways to Win Over Your Mind So you want a ripped physique? No one said it would be easy. It takes a lot of discipline and dedication. It’s not just about gym time; it’s about what foods you put into your body. Having the mental discipline to make the right food choices time and time again is what this book is all about. Are you doing great with your workouts, but not seeing great results? Then take a look at your diet – no REALLY take a look at what you are eating every day. Are you cheating? If so, Fat Loss by Mind Power is here to help you get in the right mindset to stop that cheating. Want to know why you want to cheat? Pauline explains that here. Once you understand that, you can set yourself up mentally to avoid cheating. Here are some key el

Benefits and Proper Use of Weightlifting Belts

The main difference between using a belt and lifting beltless is that a belt acts to reinforce the “walls” created by the contracted lumbar muscles. None of the compressive forces are transferred to a belt; rather, the pressure generated by the Valsalva Maneuvre acts as a tensile force on the belt, which in turn places equal compressive forces on the lumbar. In effect, the belt works as a sort of external bone in the sense that it is not a soft tissue and can not be stretched (a decent belt, anyways), but the fact that none of the forces from the barbell itself during a squat, deadlift, clean, or snatch are directly exerted on the belt means that the body is still bearing every bit of the weight. Although compressive forces are being distributed throughout the lumbar section, there are still no bones to remove this force from the soft tissue. The postural muscles of the lumbar and the compressed air generated by the Valsalva Maneuvre are the only things supporting the weight, and if those are not apt to receive the load, then the spine is the only thing left. Luckily, the Valsalva Maneuvre both creates a compressed air chamber and locks the appropriate muscles into place when used properly, so this should not be a concern in a healthy lifter using proper form with an appropriate weight.

5 Infamous World Cup Moments

Soccer moms can turn away now. The World Cup, a festival of color, skill, and of course some serious tension, is about to kick off in Brazil. Over the years, exponents of the beautiful game have brought joy to millions of fans around the world. But there have also been times when filthy foul play and cynical cheating were showcased to the same adoring public. Check out these five moments of infamy.

FD Fighter Diet Extreme Plus (Fitness)

"Hi Pauline & Fighter Diet , Here is my 6th week results with Fighter Diet Extreme....last day I am so happy and excited with my results. Its hard getting a six pack, but thats my goal. Having 3 kids and with a FULL time job and still having the time to go workout is tough. But what i want, i go out and get it. I luv lifting and now its part of my life. You made me see workout routines and meal plans differently. Now im eating huge portions with less calories and full of protein and carbs and of course the veggies. Im doing all this for myself cause it makes me feel good and i must admit, i just love the HIGH. Who knows how far I'm willing to go, but as long as i feel good, ill just DO IT. Well now my next challenge is doing Fighter Diet Badass workouts. I cant wait to see how bad u ki

12 Great Uses for Protein Powder

From popsicles to pancakes to creamy coffee drinks, these 12 easy recipes take the post-workout staple into dessert territory.

Get Out!: The M&F Outdoor Workout

The other big advantage body weight training has over free weights is that nearly every exercise is “closed-chain,” meaning that your working limbs exert force in a fixed position—such as against a chin-up bar or on the ground. Exercises like bench presses and curls are open-chain movements—the bar or dumbbells move freely in the air. Closed-chain exercises require more overall muscle activation and core strength, which accounts for the densely muscled physiques of gymnasts and wrestlers (who often never touch a barbell). These workouts also emphasize volume and conditioning. Because you won’t be straining with max weights, you need to stimulate your muscles with a large number of reps, a wide variety of angles, and short rest periods. This is the ticket to getting the ultra-lean, hard look of an acrobat or gymnast.

Anytime Gains

RESEARCH: In a University of Jyväscylä (Finland) study, subjects followed a 20-week strength-training program that worked the whole body every workout, with special emphasis on the leg muscles. The first 10 weeks served as a preparatory phase to acclimate the subjects to weigh training. During this phase, the subjects trained just twice per week in the late afternoon. For the final 10 weeks, the subjects were placed either in a morning or late-afternoon training group. During these final 10 weeks, training frequency was gradually bumped up to three times per week.

5 Protein Bars for On-the-Go Nutrition

The nutrition bars at the checkout have their time and place. We explain when and where.

Arm Strength and Size Supersets

When you train your arms, you shouldn’t have to choose just one objective, because strength and size aren’t mutually exclusive. The two go hand-in-hand, and training for strength will naturally add size and mass to both your biceps and your triceps. The following workout will make your arms bigger and stronger in a hurry by encouraging you to use heavy weight with both major muscle groups.

Fighter Diet News

Fighter Diet News, by Pauline Nordin: Get Buff, Get Lean


Some of us metabolize caffeine quickly, while others are slow metabolizers. How dramatically it affects you, and for how long, will vary person by person. If you're extremely sensitive to caffeine or are prone to anxiety, limit your consumption. This may sound obvious, but it's surprising how many people wonder why they aren't sleeping well while the answer is right in front of them.

Five Ways to Transform Boring Cardio into a Real Workout

But you don't need to live in a cabin in Siberia to get a real man's workout. Try these tips from Cameron McGarr, head of personal training at Equinox in Woodland Hills, CA , for a cardio routine that will kick your ass. -- Related: 10 Moves to Upgrade Your Run>>> How to Run the Right Way>>>

Weight Lifting Belts: To Wear or Not to Wear | StrongLifts

Image credit: Do you need a weight lifting belt? Gym folklore says wearing a weight belt increases lower back safety. It also says weight belts increase abdominal pressure, which allows you to lift more weight. Let’s see if this is true.

Rock Hard Challenge 2014 Workout Month 1

Every guy who’s been training for more than a couple of years is familiar with a few basic phases. They train to get strong, to get big, or to get lean. And when they’re focusing on one of these goals, they typically dedicate a good amount of time to each: 6-8 weeks of this, then 6-8 weeks of that, and so forth. It’s why you'll often see a ton of guys who are in pretty good shape—decent muscle size and strength and relatively lean—but very few guys who could be confused with physique competitors or fitness models. What separates an above-average physique from one that turns heads at every beach? It’s the perfect combination of exercises, that extra bit of intensity, and a diet that's dialed in to a point where you get everything you need and nothing that you don’t. Competitors can spend years honing their programs for peak condition, but you hold that program in your hands right now: The 2014 Rock Hard Challenge.

Natural Fixes for 6 Nagging Health Problems

If you’re like us, you’re more than skeptical about the “proven home remedies” that populate the Web. (For the record: No, there aren’t any magical first-aid properties in flour or burn-healing powers in your tube of Crest.) But, as we were surprised to learn, there are lots of everyday foodstuffs —Lentils! Olive oil!—medically proven to help you bounce back from pesky, minor ailments, from feelings of discomfort to post-workout back pain. Along with their uses and benefits, here are a few of them.

6 Moves for a Stronger Neck

Barbell  deadlifts  are great trap and upper-back builders since they recruit the muscles of the entire body and increase the release of natural anabolic hormones, like testosterone. However, to eliminate skinny-neck syndrome and protect against injury you’ll need to add some direct work to target the muscles. Build functional strength, prevent injury, and improve posture to get the most out of training (and life) with this six-move neck workout.

Master the Three Most Important Lifts

Whether you want to pack on muscle, burn fat , or just fend off the decrepitude that comes with aging, the list of exercises that will help you make the most progress in the least time is surprisingly short. When done properly, the good-old squat, bench press, and deadlift each draw on miles of muscle fibers, toughen up bones and tendons, and light a raging fire under your metabolism.  To master these three all important lifts, follow these steps—and watch your fitness goals fall into place.

How to Recover from 6 Relationship Screwups

No matter how well you perform as a loving and attentive boyfriend or husband, you’re bound by the universal laws of relationships—a space governed by forces such as forgetfulness and failed promises. When you screw up, your woman will rightly cast you into the doghouse. (What can we say? To echo Tupac: That’s just the way it is.) But, assuming you’re not the kind of guy who enjoys life in the metaphorical backyard, you’ll want to bounce back not only fast but also with a stronger relationship than before. Thanks to psychologist and relationship expert Seth Meyers, Psy.D., and Steve Santagati, author of The Manual: A True Bad Boy Explains How Men Think, Date, and Mate , here’s how to rebound from the clumsiest of behavior.

Shoulders of the Wolf

"Based on everyone's comments, my shoulders [ full workout below ] are one of my best muscle groups," says Dennis Wolf, third place finisher at the 2013 Mr. Olympia. “A lot of that development is probably due to my focus on isolating my deltoid caps, so that they have to do all of the work of lifting the weight, without much assistance from my traps, triceps or back. I also strive to eliminate any kind of momentum during a lift. “My secret for accomplishing such isolation is to do nearly all of my shoulder exercises seated, to prevent any rocking or momentum in any other part of my body. This also fixes the angle of my body, so that each repetition stays focused on the precise part of the deltoid that I want to hit. To further ensure that the stress remains in my delts, it’s also necessary to keep my chest out and my head aligned with my upper body; if I let my head drop forward, the stress can tend to shift from my deltoids to my traps. “For laterals, I make sure not to swing my arms out, but instead flex my delts to raise the weight up, getting a peak contraction squeeze at the top.

10 Lightened-Up Colognes for Summer

Add some breezy sophistication to your summer with these sporty, citrusy scents

Trainer Q&A: What To Know About Muscle Soreness

DOMS, or delayed onset muscle soreness, is common and typically expected after a challenging weight training workout. From a microscopic level, training with weights causes muscles to slightly tear in an event called microtrauma. There’s nothing wrong with this. Depending on the intensity of the workout, soreness can last anywhere from 1 to 5 days after the workout is complete. To minimize the aches and maximize your results, follow these guidelines.


You need an individual dietary lifestyle   that speaks to your energy needs and is based on science. Here are ten superior dietary strategies you can use to create the best diet for your needs. Use them to avoid blind spots in your diet so that you know without a doubt that you are feeding your body instead of harming it.

Classic Workouts

Even names like Steve Reeves, Bill Pearl and Reg Park — as popular and influential as they were within the bodybuilding community — weren’t enough to spark the revolution that turned their sport from sideshow to main event. What bodybuilding needed was a kind of “perfect storm” of people, place and timing that equaled more than just the sum of its parts — to transcend other niche activities such as sword swallowing and move it into the realm of mainstream cultural phenomena. Fortunately for us, such a confluence would occur, in the late 1960s in Southern California, under the Machiavellian influence of Joe Weider, without whom it’s doubtful the amazing events taking place would ever have made their way beyond the sunny shores of the Pacific at Venice Beach.

Beat the Pain

My personal belief is this could be the main culprit in a lot of the nagging injuries we all have.  Obviously lifting heavy no matter what is going to produce "wear-n-tear" but we can slow it down by eating the right things. I'm known for having bad elbows and inflamed tendons.  Since making these small switches in my diet and increasing my fish oils, I've noticed a marked improvement in my tendonitis and lifting feels much better.

Fitness Men

Tone It Up's Slim Waist, Strong Arms Workout {this really works!}

Bi's Like Kai's

Looking through this Kai Greene biceps-training article, you might notice one key element is missing. Sure, you’ll see the requisite photos of the 275-pound Brooklynite, showing of a physique that might just earn him a Mr. Olympia title next year. You’ll also read plenty of information about work-outs, and even a few key biceps exercises you might want to take advantage of.

Are You Man Enough to Unplug?

People say “Luddite” (a person opposed to technological change) like it’s a bad thing, but, frankly, we could all stand to ease up on the texts, tweets, e-mails, and notifications. In a 2012 Indiana University-Purdue University study, 89% of undergraduates reported being so digitally addicted that they occasionally experience phantom phone vibrations in their pockets. Research presented at the 2012 meeting of the Society for Personality and Social Psychology indicated that people’s desires to consume media were stronger than their cravings for alcohol and cigarettes. All this time we’ve been worried about losing our iPhones ; meanwhile, we’ve been losing our minds! Save yourself with these helpful tips, and enjoy a few unexpected benefits along the way.

Size Secret #10: Isolate to Stimulate

When performing standing barbell curls, the bar no longer curled away from the body. Instead, we pulled the elbows back and the bar traveled straight up my body, perpendicular to the floor. This eliminated the shoulders from the movement and created a better squeeze. Dumbbell curls were changed to seated and performed the same way — elbows back and the weight traveling straight up instead of out in front of me. We also added a lot of one-arm machine preacher curls to isolate the biceps and squeeze each contraction without rocking the weight. This workout added size to my arms. They’re over 21 inches in the offseason now and growing.”

Seven Bad Habits That Could Make You Healthier

We’re quick to call late sleepers lazy, but they might be on to something. A recent study showed that people who wake up to an alarm rather than letting their body’s internal clock rouse them are three times more likely to be overweight. The reason? The more you rely on a device to wake you up, the further your circadian rhythm falls out of sync with your actual sleep schedule, says Till Roenneberg, Ph.D., a researcher at the University of Munich. This mismatch can cause you to eat at irregular times—often when your body isn’t primed for proper digestion—and may also cause your metabolism to slow, says Roenneberg. If you’re dependent on your alarm clock, try going to bed earlier each night until you wake up the next day feeling refreshed. Then on the weekend, don’t set an alarm, but follow your new bedtime as closely as possible and let yourself wake up when your body is good and ready, he advises.

Dymatize Elite 100% Whey Protein at

Elite Whey provides 25 grams of 100% Whey Protein per serving powered by Whey Protein Isolate. Whey is considered to be the best source of protein to build muscle and recover from training due to its high Biological Value (BV), Amino Acid Profile, and fast absorption.* At Dymatize, we do not include inferior sources of protein in our products, and Elite Whey uses only whey proteins derived from cross-flow microfiltration processing to preserve the many important whey protein fractions including lactoferrin and immunoglobins which can be lost in other forms of processing.* Furthermore, we only claim actual protein on labels and do not consider added amino acids (e.g., glycine, taurine) or creatine as protein (nitrogen) on our labels.


In 2004, I was inspired by a book called "Dinosaur Training: Lost Secrets of Strength and Development." I had been a strength coach and author for years, and I had a passion for highly difficult, unconventional movements—like one-arm barbell lifts, for example. But this was the first time that I had seen such extensive writing on the concept of "odd object training," a training style that old-time strongmen knew well.

Jay Cutler - Timeline Photos | Facebook

Jay Cutler's Photos

51 Size Secret #6: Train Each Muscle Group Twice a Week
52 The Breakfast Research Paradox
53 FD Absession (Fitness)
54 Hybrid Kettlebell Combat Complex Challenge - Zach Even-Esh
55 Cube Method for Strongman: FAQ - Juggernaut Training Systems
56 The MuscleTech Clear Results Challenge
57 2014 Amateur Olympia Europe Videos