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The Strongman Total-Body, Circuit Workout

Try these four strength moves to improve conditioning, burn fat and build lean muscle.

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Phil Heath Trains Delts 5 Weeks Out from the 2014 Olympia

Things get intense as 3X Mr. Olympia Phil Heath gets ready to defend his title at the 2014 Olympia.

Office Tour & Books I'm Currently Reading - Zach Even-Esh

Thanks for the “behind-the-scenes” view Zach. Lotsa books! I’d recommend “Spartan Up” of course; I’m in the middle of yours and have Get Change on its way in the snail-mail. I enjoyed Pressfield’s “Do the Work” and have “Turning Pro” on my night stand too. I’ve also started “A Terrible Glory: Custer and the Little Bighorn – the Last Great Battle of the American West”. Finishing on the history tip, I just finished “Fierce Patriot:The Tangled Lives of William Tecumseh Sherman” by Robert L. O’Connell and loved it!

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Crowdfire - Grow, publish and analyze on Instagram and Twitter

Build a powerful, relevant network on Twitter and Instagram

Sagittarius Horoscope for Friday, June 19, 2015

Friday, June 19, 2015 - Your optimism is building to a crescendo this weekend, yet you must be careful not to construct castles in the sky. If you over-commit your energy, you might end up wasting the current opportunities in front of you. Nevertheless, it's still tempting to blindly trust your instincts now; however, it's more practical to support your positive outlook with a concrete plan and the necessary follow-through. As Thomas Edison said, "Invention is one percent inspiration and ninety-nine percent perspiration."

Best Moves for Building Big, Nasty Traps

Take a look at any accomplished Olympic lifter and you will see the effect the clean has on the traps. The clean works the traps in a couple different ways; during the first pull you want a tight upper back. This is accomplished by squeezing your scapulae together. Scapular retraction is a great lower/mid trapezius exercise. In addition, during the second pull of the clean, a shrug motion is performed completing your full extension, working the upper part of the trapezius muscle. If cleans are not something you want to take the time to learn, start by doing high pulls.

The Complete 4-Week Beginner's Workout Program

In the fourth and final week of the program, you’ll train four days in a four-way split that hits each bodypart just once (except for calves and abs, which are each trained twice). Four-day splits are common among experienced lifters because they involve training fewer bodyparts (typically 2–3) per workout, which gives each muscle group ample attention and allows you to train with higher volume. As you’ll see, chest and triceps are paired up, as are back with biceps and quads with hamstrings, each a very common pairing among novice and advanced bodybuilders. Shoulders are trained more or less on their own, and you’ll alternate hitting calves and abs — which respond well to being trained multiple times per week — every other workout. No new exercises are introduced in Week 4 so that you can focus on intensity in your workouts instead of learning new movements.

Take the Guesswork Out of Training

How many times have you caught yourself asking the question, “Which exercise should I do?” You get cranking on a good program, but still find yourself questioning why certain body parts just aren’t getting any better. You look around the gym and see a lot different exercises being performed and probably say to yourself, “Should I do that?” The better question should really be, “What am I trying to improve?” Exercises are created for a specific purpose, but when it comes to building size and getting razor-sharp cuts, that reason becomes even more important. Choosing the best exercise is difficult, since most exercises have variations and may activate more than one muscle or muscle group, making it difficult to pinpoint the true target. You also have to consider how to get all your body parts worked out inside of a week while ensuring that your overall goal is met.

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Top 10 Muscle Building Foods

High-protein foods that can help you add mass without sacrificing taste.

The Supersized 500-Rep Workout

You will be performing 500 reps per body part each week. This routine is built to hit one muscle group only once per week at a high volume. There are five different exercises per body part done at 4 sets each for 25 reps a set. This higher volume will help pump extra blood into your muscles challenging your endurance capability.

6 Great Cable Moves for More Mass

And in the realm of iron-laden machinery, cables may be king. Cables offer a smooth, constant tension on exercises that might otherwise be very awkward or tough to do. They also have that air of safety that really allows you to go heavy and challenge yourself without a spotter. The following six moves – some common, some not so much – allow you to target key muscle groups with fantastic efficiency, sans free weight. Build these moves into your normally scheduled bodypart work and you’re sure to notice a difference in your muscular size and density in no time flat.

The Best Anytime Workout

Set a timer for however long you have—even if you’ve got only 10 minutes.  Complete as many reps as you can of each exercise, and count them. Stop a set when your form breaks down, and rest as needed. Make note of your total number of reps for the workout. Each time you repeat the workout with the same time period, try to complete more total reps. For example, if you worked out 10 minutes on Monday and then 25 minutes on Wednesday but could manage only 10 minutes again on Friday, try to get more work done in Friday’s session than in Monday’s. Try to perform the workout four to six times per week.

28 Days to Six-Pack Abs Workout Program

First up is the diet. This will become your most important component because it takes the most discipline, and if you’re not getting rid of the fat and water, then your abs are going to seem more like a two-pack. With the diet, don’t drastically cut carbs, instead burn them. Keep carbs constant until your abs are truly ready to be seen, then a quick cut will rip out the final drops of water. This is the biggest mistake I’ve seen, dropping carbs too fast and too much, which reduces energy and forces “skinny fat” syndrome instead of good fat burning. Increase your protein to 50-60 additional grams per day and amino acid intake to 10-20 grams per day of supplementation; do this while increasing your veggie intake, so that you can get your calorie count where it needs to be to shed the excess poundage. To reduce excess water weight, add natural diuretic-based products that have dandelion and green tea extract and uva ursi and cranberry. Also, make sure to hit a fat burner that cooperates with your gut, and keep tabs on your indulgences. When you’re out, resist the urge to consume heavy or sugary drinks and fatty foods.

Add One Inch to Your Arms in One Month

The key to serious size is to take that mythical, only-in-the-gym pump and turn it into permanent muscle. Sure, you can do some fast back-to-back exercises and push your pump through the roof—causing your clothing to fit tight—but just a few short hours later, that pump is gone, and you don’t have the muscle to show for it. The answer to this dilemma is to combine pump-type training with permanent size- and strength-building exercises, then allow for maximal recovery before beating your muscles into submission in the next workout.

The 20 Best Forearm Exercises of All Time

Training your forearms serve two main purposes: increasing strength in other exercises (such as the deadlift) and making your upper body more symmetrical. Failing to train forearms results in less  grip strength and for some people, simply put, skinny-looking arms. Target this highly important body part with these 20 forearm exercises. 

10 Ways to Lose Muscle

Yes, extra calories can mean extra belly fat, but if you’re lifting consistently and correctly, most of what you’re taking in should be converted to muscle. The truth is your muscles will never grow without a surplus of calories. For a lean guy looking to put on muscle mass, 2,000 calories a day won’t cut it. In fact, this kind of restricted diet is actually the ideal recipe for losing muscle tis- sue and sparing fat, as it causes the body to shift into starvation mode and shed calorie-consuming muscle. It also makes you store fat for emergency energy. And the less protein you eat, the less of a chance you give your muscles to recover after a workout.

Get Big On a Budget

Unless you have a cow you can milk or a pig you can butcher in your backyard, then you are, like us, at the mercy of the rising costs of bodybuilding staples. The harsh reality is that a trip to the supermarket can be a pricey outing, especially when loading your grocery cart with pounds of animal in pursuit of gaining mass like a pro. Before you decide to make tofu your go-to protein on the grill and ramen noodles a lunch staple, there’s a way you can still embrace your inner carnivore while keeping your grocery bill under control. How?  By moving away from expensive proteins and turning instead to more budget-friendly ones. Here’s how to stretch your grocery dollar so you can get all the protein you can stomach without breaking the bank.

How to Add Five Pounds of Muscle in a Month

Before you go and “dirty” bulk — eating junk like donuts, burgers, and fries just to get enough calories to gain weight — follow these eight tips to rapidly add slabs of muscle to your frame without sacrificing your health. You’ll look better, you’ll feel better, and avoid a dreadful “cut” if you decide to shred your new gains up even more.

Phil Heath: Pyramiding vs. Straight Sets

I prefer to do straight sets in the 10- to 12-rep range. For a pyramid set, you start using a lighter weight and executing many reps. After that set is complete, you move onto the next set, where you use a heavier weight and perform fewer reps. It’s a good way to warm up, especially on your first exercise for a body part.  With warmups and  techniques like pre-exhaust,  I can go into  my heaviest set right  away. If the weight is  too light—and if I can get  more than 12 reps, it is—I  increase the weight for  the subsequent  sets. I’m always aiming  for at least 10 reps. So  I’m not going heavier  and doing fewer reps  set after set. I’d rather  spend energy on my  actual work sets.

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Something is happening to the big bodybuilding stars of the 90's and 2000's. They're dying: …

Calum Von Moger's 13 Tips For Bigger Biceps -

For biceps-training advice, we went straight to the guy with the big guns. Here's what Calum von Moger—World Fitness Federation's Mr. Universe—had to say.

Freak-Show Shoulders

I refer to these as Dean Michael presses,” says the preternaturally poised 23-year-old, sitting on a fully upright adjustable bench with a 150-pound dumbbell on each knee. “I figure if you can lift 300 pounds on a shoulder press, you can call it whatever name you want.” With that, Dean Michael (née Fazzolari) powerfully lifts each weight into place with a grunt and a helpful bounce of each leg, one at a time, to delt height, palms facing forward. Michael’s chest is full, his core tight, his traps fully flexed while his shoulder blades dig into the bench as he presses both dumbbells overhead to full elbow extension. There he stops for a count and, leaving just the left dumbbell overhead, he lowers the right one down to the start. From here, Michael alternates back and forth, one dumbbell up while the other is descending. His breath hisses in and out as beads of sweat drip down his face, which is contorted into an expression of pure intensity. One rep each side, then two, and finally three, before his right arm falters on the fourth-attempted extension and he quickly brings the weights down to his knees and then drops them to the floor.

10 Foods that Fill You Up While You Trim Down

Cutting calories? No need to subside on spinach and egg whites alone. Stock your kitchen with a variety of healthy foods that are high in protein and fiber and you’ll feel satisfied enough to stick to a weight loss plan past January.

7 Early-Morning Stretches to Build a Better Body

Tired of waking up in the morning achy or constantly tight and sluggish? Chances are you're like everyone else who skips out on stretching. To start waking up with energy and safeguarding your body from injury, run through these seven quick and easy stretches for every muscle.

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3 Things Every Hardgainer Must Do

Hardgainers must be relentless in their efforts. It can’t be two days of a great diet and then slipping back to old habits, where you expend too much energy with too little fuel. Every part of the process matters, including recovery.

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6 Non-Boring Ways to Eat Your Steel-Cut Oats

Ready to dig in? Skip the sugar -heavy insta oatmeal packets and go for the real deal. Leftovers keep in the fridge for a week, so make a big batch over the weekend and reheat before you dash out the door. Here’s how to do it: Bring about three cups of water or milk to a boil, then mix in one cup of steel cut oats and a pinch of salt. Simmer, uncovered, for 20–30 minutes, stirring every few minutes so that the bottom doesn’t burn.

Mike Mentzer's High-Intensity Workout

He advocated a heavier form of HIT. Whereas Jones prescribed one 20-rep set per exercise, Mentzer lowered the ideal rep range to six to nine: Choose a weight so heavy that you reach absolute failure at six to nine reps, then keep going. Failure wasn’t enough for Mentzer’s Heavy Duty system. It went beyond. The three techniques Heavy Duty prescribed most were forced reps, negative reps, and rest-pause. Mentzer trained with at least one partner (frequently his younger brother, Ray, 1979 Mr. America winner), who spotted him and assisted when he reached failure. The partner removed just enough stress for two or three forced reps. He helped raise the weight so it could be lowered as slowly as possible. Or he spotted while Mr. Heavy Duty paused between reps, grinding out a few “singles” in a manner known as rest-pause.

8 Vegetarian Foods You Shouldn't Live Without

The following everyday items can be found just about anywhere and will provide a boost to your muscle-building efforts. Use them to diversify your diet to make sure you’re suppressing estrogen production, regulating insulin, adding vegetable protein, boosting micro-nutrients and improving your ability to take in protein later.

The Best Suspension Trainer Workout

HOW IT WORKS The kind of instability a suspension trainer provides is ideal for  core strengthening. To increase the instability, we’ve designed this workout using unilateral exercises, meaning that you’ll be training each side of your body individually. If you need to reduce the intensity of an exercise, simply increase the angle of your body to the floor (shorten the length of the handles/ straps). The workout at right lets you customize your training, giving you a specific period of time in which to do your reps, rather than a concrete number of reps to hit every set.

7 Exercises Made More Popular By CrossFit

Read on for a few of the exercises that CrossFit made more popular. And while these moves have existed for a long time, you can thank this fitness trend for putting them into commercial gyms across the world. 

Arnold Wants J.J. Watt to Be the Next Terminator

Make no mistake, the Austrian Oak is still going strong in the gym . He doesn't need a ton of CG to look good on the big screen, but even he knows he'll have to pass the baton eventually. But who has the chops (choppas?) to take on his roles? Who has the physical prowess, the stature, the overall presence to fill the Series 800's recently-stolen shoes? Arnold may have found the answer: J.J. Watt.

Friday PoliClips: Lindsey Spencer - Squats

Lindsey Spencer works up to a heavy, rock-bottom squat of 285 pounds. A former nationally-ranked hammer thrower with a master's degree in physical education from Utah State, Lindsey is currently focusing on Olympic lifting. Check back every Friday for new Friday PoliClips!

Optimum Nutrition Gold Standard 100% Whey at

Whey protein is popular with active adults because it digests rapidly and is a rich source of amino acids for muscle recovery. Whey protein isolates are the purest form of whey and the primary ingredient in Gold Standard 100% Whey. Each serving provides 24 grams of rapidly digesting whey protein with low levels of fat, cholesterol, lactose and other stuff you can do without. There's no doubt this is the standard all other proteins are measured against.

7 Best Barbell Exercises for a Strong Core

By using a barbell, however, you’ll be able to easily add resistance to each core exercise and intensify your training for more hypertrophy. Also, because you’re moving a weight with your arms while keeping your torso stable, you’ll attack your core from a variety of angles that are impossible with traditional core exercises. Add any of these seven best barbell core exercises to your workout and take your ab routine to the next level. Don’t be surprised if you’re painfully sore the next day.

5 Reasons Your Deadlift Sucks

Unfortunately, many folks performing the greatest strength training exercise in existence are doing it wrong; let’s take a look at five reasons your deadlift sucks and what you can do to pull yourself out of that rut.

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Think it's ok to kill 96 of these beauties a day? I'd like to chat. @96Elephants #IvoryCrush sent a strong message.

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Make coffee cubes by freezing leftover coffee, then add to chocolate Metabolic Drive! Recipe: …

The 9 Most Dangerously Addictive Junk Foods

The science of food addiction is very real, if so far understudied. What we do know is that some people’s brains chemically react to certain foods in the same way a crack addict’s lights up when he, er, lights up. “It’s been demonstrated that the reward centers of the brain get activated in response to the anticipation of eating a highly rewarding food,” says Jenny Arussi, MS, RD, an expert in unhealthy eating habits and founder of Change My Eating in LA. “And when the food is actually consumed, different parts of the brain are not optimally activated, causing a difficulty feeling satiated and a loss of control over eating.” 

Arnold's 1974 Mr. Olympia Chest and Back Workout

Arnold Schwarzenegger cut the range of motion on his bench presses one-quarter of the way from lockout in order to keep tension on his pecs. On wide-grip pullups, however, he lowered his body until he felt a deep stretch in his lats, which activates them better. Arnold used this routine on Mondays and Thursdays.

3 Pro Tips to Running Faster

We all want instant results, but most of us have accepted that change takes time. While you can’t get a six-pack or gain muscle in 5 minutes, you can become a faster runner. So what’s slowing you down? Matthew Uohara, MS, CSCS, from Hale Inu Strength and Conditioning, breaks down three ways you can get faster now.

Hulking Workout: Kai Greene

“To become a champion, to be the best, it can’t boil down to a formula of sets and reps. It’s the accumulation of all the knowledge and training that person has done over the years.” —Kai Greene

Focus on Fiber For A Dietary Boost

Fiber won’t just assist in losing weight. Studies have shown that incorporating fiber into your daily diet can prevent heart disease and lower cholesterol, specifically soluble fiber. When it comes to lowering cholesterol, fiber influences the rate of fat absorption — reducing the amount of fat that’s present in the blood. An interesting muscle-building component is that fiber lowers blood glucose levels — preventing your muscles from feeding off of excess sugar. Tip: keep high fiber foods away from your post-workout meal because it’s the only time during the day that you want an insulin spike. Higher insulin levels post-workout help make for greater muscle gains.

VIDEO: Our Model Shows You How to Get Magazine-Worthy Abs

VIDEO: Our Model Shows You How to Get Magazine-Worthy Abs

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@Schwarzenegger So do selfie-sticks finally come standard on new Terminator models?

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@MikeOHearn contest ready always. You da man mike. Make your way nyc. How do we make it happen?

Do Diet Pills Work? -

These blends may contain your favorite ingredient, but without knowing the exact amounts, it's nearly impossible to evaluate a product's true effectiveness. Ingredients will be listed by largest relative dose to least, but other than that, we get nothing other than the total dose of the blend. This can be particularity unsafe when proprietary blends contain stimulants, such as caffeine or yohimbine, as consuming too much of these ingredients can lead to nasty side effects. Try contacting the company and asking for specific doses within the blend. If they won't provide the information, move on.

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