He should have read IronLife
IronLife is a new monthly digital magazine that helps you #TrainSmarter. It features exclusive videos and features from the world's best training and nutriti...
NPC Natural Suncoast - Preview
Take a look at some scenes from the 2014 NPC Natural Suncoast Classic Bodybuilding Competition in Tampa FL!
Sagittarius Horoscope for Monday, June 2, 2014
Monday, June 2, 2014 - You may feel overjoyed if someone with lots of big ideas breezes into your world and blows your mind with an unexpected opportunity. However, you might also secretly wish you could escape the noise, but you likely won't get very far. No matter where you go now, ungrounded philosophical conversations seem to follow you around. Thankfully, you can learn something very valuable from these animated discussions. Even if you are overwhelmed with too many details today, new information continues to widen your horizons in a way that you truly enjoy.
Can't log in?
The Go Small to Get Big Arm Workout
Take a look at the workout charts below. The first exercises you’ll see on each training day are relatively big arm movements like weighted bench dips, skull crushers, and barbell curls. The lighter stuff comes last, when your arms are too spent to do much more. Gaining mass and size is all about priorities, and if your objective is to build bigger arms, start with big moves and finish with smaller ones.
Elite Military Workout: Can You Handle Operator Ugly?
When it comes to the business of battling insurgents or serving high-risk warrants, there are a lot of things that can go wrong. Weapons fail, plans fall apart, bad guys get away. But of all the many variables involved, the last thing that our military and law enforcement want to worry about is their level of fitness. They need to be able to sprint to cover, carry a teammate out of harm’s way or hurdle obstacles, all with a high level of efficiency. Relative strength, power, stamina and speed all come into play. So with lives hanging in the balance, operators tend to train in earnest to meet all of these tasks.
Incline Barbell Front Raise
The devil is in the details, and this holds as true for the deltoids as for any other muscle group. Overhead pressing should make up the foundation of your shoulder work , but achieving a well-rounded set of delts requires addressing all three heads (anterior, middle, posterior). When you’re sporting a tank top, the detail and striations in the anterior deltoids (or lack thereof ) are just as visible as the width and thickness of the middle regions. So give the front side of your shoulders some love once or twice a week by completely isolating them. This incline barbell front raise is a great way to start doing just that.
5 Tips for a Deeper Squat
What we do need to answer is the “how”. In many cases it’s much easier said than done. Having a good depth squat takes plenty of maintenance work to be able to (re)achieve ideal positioning. Here are a few helpful tips.
The Hardcore Smolov Squat Workout
Perform the 13 weeks of our modified Smolov squat program without taking time off between phases. The weight you squat is always a percentage of your one-rep max, or 1rm (see our calculator on page 78 if you don’t know it); Weeks 4 and 5 add specific poundages to that percentage. Do not go heavier than prescribed—don’t add extra exercises, sets, or reps. heavy squatting is demanding work, so you could easily experience central nervous system burnout if you push it too far. Finally, the stretch/foam roll days are not off days: foam rolling and dynamic stretches like spidermans are hugely important, as your hips, hamstrings, quads, and glutes will all need TLC to overcome chronic soreness.
25 Tips for Greatness
3. Embrace change. “I’m not doing anything the way I did it before. I’ve changed everything,” said Cutler when I interviewed him in 2004, expecting to get a fairly “routine” routine. In preparation for that year’s Arnold Classic (which he won), he had indeed changed everything. The sport’s greatest advocate of volume training had dramatically reduced his workload and developed a pre-contest schedule that kept him up most of the night and napping thrice during the day. Before the year was over, he reverted back to something closer to his usual regime, but his ’04 adventure illustrated his willingness to experiment. He’s never adopted a rule he’s not willing to break.
Workout Finisher: Pull-Up Insanity for a Bigger Back
Rather than relying solely on a variety of lat pull-downs and pull-overs to help you grow your back, utilize a traditional bodyweight staple - the pull-up. By activating nearly every muscle in your back (not to mention your core and arms as well), the pull-up can help you add volume after you’ve finished your back routine . This finisher utilizes a particular type of intensity progression called mechanical advantage drop sets. Essentially, you will start off with your weakest position then gradually move to a stronger one as you fatigue. Try this finisher to take your back to the next level in size and strength.
Schwarzenegger’s Statement on President’s Plan to Use Clean Air Act to Cut Carbon Pollution
Governor of California Arnold Schwarzenegger today issued the following
statement after Environmental Protection Agency (EPA) Administrator Gina
McCarthy’s announcement that the EPA will use the Clean Air Act to carry out
President Obama’s Climate Action Plan to cut carbon pollution from existing
5 Reasons to Start Meditating Now
Shut down your brain for 10 to 20 minutes every day and your life will drastically change for the better.
Chest Workout for Monster Pecs
The key to gaining size and strength for any muscle group (not just chest) is to lift heavier weights as you go. But there’s no need to increase poundage substantially overnight; a gradual progression is your best bet to avoid overtraining and plateaus. In this routine, start your first working set of bench and incline presses with five pounds more than you did the previous week. This will keep your strength levels and muscles growing steadily.
4 Super Supplements for Super Results
Got a limitless budget to blow on supplements? Yeah, neither do we. That’s why it’s important to identify which supplements are absolute necessities for your specific training goals. You can’t just take what everyone else is taking and expect to see Olympia-worthy results. Looking to get lean? A bottle of xyz fat burners from the pharmacy ain’t gonna cut it. Is strength your focus? Then why, in the name of Arnold, aren’t you taking creatine? Are you training at high intensities day in and day out? Have you checked out beta alanine? Consider what you are training for before you consider what you’re training with .
The Summer Body Project: The Workout Routine
A well-rounded high-intensity resistance plan that will build muscle while getting you ripped to the bone.
Get a Leg Up
There are so many unique training principles you can use to build bigger, stronger quads. I should know, because I tried just about all of them during my competitive days to ensure that my lower body was as impressive as my chest , back and arms . Because of my willingness to try anything and everything on leg day, I succeeded in creating a great pair of quads that helped me win seven Mr. Olympia titles. Here are four of my favorite leg-training principles
Hidden Physique-Killing Foods - Part 3
Not every so-called bodybuilder-friendly food is all it’s cracked up to be. Here’s how to make the right choices with 3 staple foods.
Getting Big Vs. Getting Strong
This is called Compensatory Acceleration Training (CAT). Lots of bodybuilders do this unknowingly when doing a set of 12 reps – the first 3-4 reps are explosive, while the next 8-9 reps have a little less steam. Whether they know it or not, they are getting beneficial adaptations from the dynamic method for strength gains in the first few reps. Your first rep is always your strongest – from that point on you are getting weaker – so exerting maximum force from the get-go can help you dynamically increase muscle tension.
Drink the Greatest Summer Wine
Sipping an icy bottle of beer on a sweltering day is one of summer’s great rituals. But what if I told you that right now there’s an even more refreshing warm-weather tipple on the shelf of your local liquor store that you’ve overlooked summer after summer after summer? And what if I told you the drink might make you second-guess your dearest lager or hefeweizen and open your mind to a whole new world of summer imbibing? Interested? Now, what if I told you that it was not only a wine, but—gasp— a white wine ? Did you scoff at the thought? Did you puff your chest, flex your guns, and remind yourself that men DO NOT drink white wine? Did you blast Slayer’s Reign In Blood , chug a Budweiser, and then crush the can with just one hand? Hold up. “There’s this old guard amongst guys that says white wines are sissy—and that’s just ridiculous,” says Brian McClintic, master sommelier and owner of Les Marchands Wine Bar & Merchant in Santa Barbara, California. “Whites—Sauvignon Blancs in particular—are the perfect drink for lighter times.” A cold glass of sauvignon blanc on a hot day, I think, is actually more refreshing than the finest summer beer, thanks to the wine's tangy, grassy, zesty flavors.
10 Power Foods for Size & Strength
When it comes to the infinite number of foods that you can put in your body, there are good foods and there are bad foods. Clearly, you know to avoid the bad foods whenever possible, but when it comes to choosing the very best foods for your physique goals, that's an even harder decision. FLEX is here to make it easier for you to find the best of the best--we call them Power Foods.
Workout of the Week: Build Strength and Size in Your Legs
Don’t let this become an ego lift by using weights that alter technique or tempo. We are keeping the reps low because hamstrings are primarily a fast-twitch muscle, so in turn, they respond best to lower reps. Pick a weight you can do 8-10 strict repetitions with. Do a lying leg curl with both legs but remove the leg you are not working at the flexed position and lower the weight with the one leg you are working for a count of five seconds. Repeat this three more times then switch sides. Eccentric overload work is essential to maximum muscular development. Rest 30 seconds between sides/sets.
Protein Power: 7 Easy Ways to Make Chicken
Sure this lean protein is a healthy eating staple, but that doesn’t mean it needs to be boring. Here, chicken breast recipes you’ll actually love.
7 Mass Building Tips for Beginners
One of the world’s strongest men gives his candid take on what is really required to add mass.
You're Waisting Your Time
What you’re doing is compressing your stomach and pushing the fat around instead of getting rid of it. While this sounds like a good idea, your organs, now shoved into a new area in your body, disagree. Excuse me while I practice my Ph. D skills; The point of a waist trainer is to force the torso into a reduced size. It also reduces the space within it. Many waist trainers force the torso to taper towards the waist, which pushes the lower ribs inwards. As a consequence, internal organs are moved closer together and out of their original positions in a way similar to the way a pregnant woman’s expanding uterus causes the organs to be displaced. As this happens, lungs’ volume diminishes and so you tend to breathe‘high’ in the upper portion of the lungs (it feels like simply lifting your chest), rather than ‘low and deep’ with the whole lung apparatus (a professionally-trained singer friend of mine refers to this as ‘breathing into your back’ ) . Since you’re using the lower portion of your lungs less, fluid begins to build-up, and your body will react by attempting to clear the build up by developing a persistent cough.
Power Moves for a More Powerful Back
ANSWER: Considering its size relative to other body parts and the role it plays in your overall strength, the back is definitely an area in which you want to build power . Although there may not be as many power-building moves designed specifically for the back as there are for, say, the legs, I do have a favorite that’s sure to deliver the kind of strength—not to mention muscularity—you’re looking for. I call it the dumbbell power row .
5 Surprising Muscle-Building Foods
Add variety to your grill with these high-protein substitutes for chicken and beef.
8 Things You Should Do Before Every Workout
A solid pre-workout routine begins long before you step into gym shorts or break a sweat. And like everything else, sloppy prep translates to sloppy execution. That can lead to uninspired training sessions or injury, both of which inhibit strength and muscle gains , or weight loss. So to help you craft a sound pre-training regimen, we asked Patrick Solano CSCS, strength and conditioning specialist at the UFC Gym in Torrance, California for his pre-workout necessities.
151. ULTIMATE WARRIOR: Legacy
“No WWE talent becomes a legend on their own. Every man’s heart one day beats its final beat. His lungs breathe their final breath. And if what that man did in his life makes the blood pulse through the body of others and makes them believe deeper, in something larger than life then his essence, his spirit, will be immortalized. By the story tellers, by the loyalty, by the memory of those who honor him and make the running the man did live forever. You, you, you, you, you, you are the legend makers of Ultimate Warrior. In the back I see many potential legends. Some of them with warrior spirits. And you will do the same for them. You will decide if they lived with the passion and intensity. So much so that you will tell your stories and you will make them legends, as well. I am Ultimate Warrior. You are the Ultimate Warrior fans. And the spirit of The Ultimate Warrior will run forever!”
7 Ways to Improve Flexibility
Can't touch your toes? Learn how to work flexibility training into your routine without foregoing strength or size.
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
Some great sound advice, but please lets stop with the 6-8 meals a day nonsence! There is no scientific study to suggest that eating more frequently speeds metabolism. Hit your macros and calories for the day, for me thats 4-5 meals, it works brilliantly for fitting with my family and work comitments. Especially as im currently contest prepping and so recently ive found im still hungry after eating due to small portion sizes, i then crave more food and constantly clock watch waiting for my next meal, to counteract this ive added 2 meals together, it gives me longer between feeds so im not clock watching, i also feel very satieted after eating a larger volume of food, im still eating the same macros and calories in a day but split into just 4 meals, but actually with less frequency of raising blood sugar my body is more likely to be able to burn body fat. I do take in some BCAAs between meals. Also the bodies responce to amino acids when constantly fed is it can become slightly resistant, similar to that with blood sugar and Insulin. When amino acids, particuarly Leucine is in the blood then muscle protein synthesis can be turned on, if we are always topping up with protein and never allow it to drop then each regualr feed can create less of a response.
How I Knew She/He Wasn’t “The One”
It’s the tell-tale love story : Guy meets girl, guy and girl fall in love, yada yada yada... and then it’s over. In between the falling, and the falling out, there are events or conversations that make one party go, “Wait, what?” #RedFlags. You know, that annoying habit she had, like taking three hours to get ready? Ugh. And still, you decided to love that person a little longer.
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>>>
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 Rules of Fast Fat Loss
There’s a lot of information out there on how to lose weight and get a ripped six-pack, and much of it is contradicting. Forget it all. Learn these five essential rules for fat loss, and the rest is just details.
Get Stronger (& Bigger) Now!
FLEX has compiled 15 science based strategies for getting stronger in the gym immediately. From technique tweaks to nutritional manipulations, these tricks of the trade will give you a boost right away. Will your squat increase by 100 pounds in the next week? Unfortunately, no. But this is a good place to start. So turn the page and let's go....
Master the Snatch
However, this explosive, multi-joint, total-body, jumping movement is as close as one can get to a functional movement. Because of the distance the bar is moved and the speed at which it’s lifted, there is no better lift to create power (force x distance/time=power). You have to move the bar a long distance to get it over your head, and you have to do it quickly or you won’t make the lift. This power will transfer to almost any sport/activity that you’re training for, from martial arts to Ultimate Frisbee.
Click here to support Help a beautiful little lady communicate by Notsonuts Naomi
Hi there! :D Welcome to Brooke's page, I am her Mum and am writing on Brooke's behalf. Brooke is a gorgeous, brave and very unique individual who will be 6 this year. She was born absolutely perfect and remained that way until she was 4 months old when she was rushed to hospital with difficulty breathing. She was put on to life support the next day as her oxygen levels dropped alarmingly. Doctors and consultants scratched their heads over Brooke for many months before they found out that she has a rare (currently only one in the world) condition called Hyper Contractile Muscular Dystrophy (caused by a genetic mutation on the Alpha Beta Crystallin gene). Her muscles were permanently contracted, especially in her body and upper arms and legs and she has been left seriously physically disabled because of it. She cannot walk or move independantly, and relies on adults 24 hours a day to help her live her life. She has never got off life support. Life support means she has a machine called a ventilator which gives her breaths via a tracheostomy (tube in her throat). Because of this, she cannot talk or vocalise as the tube sits above her voice box so no air can pass by to carry the sound.
"Should I Compete Now or Wait Until I Get Bigger?"
"How long should I wait before I enter my first contest?" This is a question that many beginner bodybuilders ask and causes much anxiety. In this bonus footage from "Train with Kai - Logan Keevan", Kai Greene gives his opinion on this common question.
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
5 Form Flaws You Need to Correct Now
Just because you’re doing an exercise the way you’ve always done it doesn’t mean you’re doing it right. We get it: Nothing gets under your skin quite like some random dude at the gym telling you your form is off. Even if you know he’s right, you immediately hate that guy. (It’s cool, we do, too.) But the bitter truth is he’s usually right. (And if he cares enough to say something, you should probably thank him.) Ignore him and, well, you’re setting yourself up for hurting a lot more than just your pride. Instead, prevent injury—and a wounded ego—and correct the most common workout mistakes that we’ve noticed guys making in the gym.
Rope Into Greater Conditioning
That means when you pick a time – say, 30 seconds – you should insist upon working for the entire time and using the same range of motion from start to finish. This will test you in a unique kinetic chain from your forearms, up through your shoulders and down into your core musculature as your resist the pull of the ropes and the sting of lactic acid buildup.
An AB-solute Must!
Hanging leg raises are an absolute must for lower ab development. With your knees slightly bent, raise your feet until they’re past parallel with the floor, then lower them back down in the same controlled motion with which you raised them. And when it comes to tightening the obliques, nothing beats broomstick twists — which can also be performed while sitting on a Roman chair — because they make the obliques especially hard.
Everything You Need to Know About Protein
Assuming you don’t have ample time (or desire) to prep every meal and snack, convenience is a big deal. And that’s where meal- replacement bars come in handy. If you’re hurrying out the door for work, throw a bar in your bag. If you’re afraid of getting stuck in the office with nothing healthy to eat, keep a box of bars at your desk. Most bars on the market these days include protein, fats, and carbs, making a bar a small meal to tide you over until the next one. Plus, there are a number of low-carb bars available that include sugar alcohols, which aren’t readily absorbed in the body like regular sugars. Because the protein doesn’t absorb as fast as in liquid form, bars aren’t ideal pre- and post-workout, but otherwise, they’re fine to include in your diet in moderation.
2014 NPC Dennis James Classic Overall Champ, Frank Nezdoba
Dennis James interviews the Men's Open Overall Bodybuilding Champion, Frank Nezdoba at the 2014 NPC Dennis James Classic.
8 Boredom-Busting Smoothie Recipes
Strawberries and frozen banana—again? Power out of a smoothie slump by blending new ingredients, like hemp seeds, winter squash, and dried figs, into a health-boosting beverage your taste buds will love.
Optimum PRO BCAA at Bodybuilding.com
The Branched Chain Amino Acids Leucine, Isoleucine and Valine are valued for their anabolic and anti-catabolic properties. Used in the 2:1:1 ratio before and/or after endurance exercise they may help spare muscle tissue.* Used after strength training, BCAAs help kick-start protein synthesis which plays an important role in muscle growth. We also included 5 grams of L-Glutamine because this conditionally essential amino acid may help support recovery after intense exercise.*
The Best Upper Body Workout
DIRECTIONS The first time you perform the workout, you’ll hit 25 reps for the main lifts by completing five sets of five, as shown. If you repeat the workout, perform six sets of four reps. In the next session, do eight sets of three. Do not perform this workout more than twice a week, and allow at least three days before repeating it. On each lift that you use the 25-rep rule for, spend the first three or four sets warming up so that only the last two are done with heavy weights.
BPI Sports Best BCAA at Bodybuilding.com
BPI Sports' BEST BCAA is not your typical outdated, run-of-the-mill, same as everyone else, outdated BCAA product. Not even close. This formula is the first to bond the three branched chain amino acids - leucine, isoleucine and valine - utilizing a proprietary process route, to form oligopeptides (a bonded chain of amino acids; for example, a peptide linked chain). The oligopeptide-based branched chain amino acids may act as a better transport vehicle, allowing for more efficient metabolization, greater bio-activity, enhanced onset time, and a generally improved BCAA model.* And, the scientific minds at BPI Sports didn't stop here ...
Hyper Growth Lean Mass Meal Plan
Don’t you hate when sample diets come out and have specific serving sizes with no guidance to match your body type. Should a 200-pound person consume the same 4 oz chicken breast as the 150-pound person? Nope. So this nutrition plan will help you modify your plan accordingly. As a rule of thumb when it comes to gaining strength, you want to eat a little more, shooting for as much as 20 calories per pound of bodyweight per day. But for losing fat and maintaining muscle, you want to shoot for closer to 12 to 13 calories per pound unless you have a fast metabolism and know it, in which case you can jump that up. On workout days, you should add an extra 200 calories per day to that total. While this seems counterintuitive to losing weight, the worst thing you can do when dieting is to prevent your muscles from getting the nutrients they need to build themselves up. Don’t get caught up in cutting too much. And finally, if a day goes over your regular total calorie intake, it’s okay provided it is not way over. But then modify your next day eating by cutting a few extra calories. Again, don’t panic—your body takes time to balance out, so messing up a single day is not a bad thing.
2014 NPC Dennis James Classic and IFBB Bikini
2014 NPC Dennis James Classic and IFBB Bikini