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GPA Worlds 2014 Sydney Promo 2

GPA Worlds 2014 Sydney Promo 2

Fitness After 40 Trailer with Shawn Ray

Fitness after 40 is an Internet series and DVD encompassing the rejuvenation of Shawn Ray as he gets back into the gym at the age of 40, and transforms his l...

Chest Supported Incline Shrug

2014 NPC Natural Suncoast Interviews

John Hansen Seminar - Part One

John Hansen gives a seminar at the 2013 L.A. Fit Expo in California about Cycle Training for Increasing Muscle Mass for the Natural Bodybuilder

Two/One Leg Curl

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Sagittarius Horoscope for Saturday, June 21, 2014

Saturday, June 21, 2014 - Unexpected events create more intensity and drama in relationships than you need. But don't let the negative possibilities prevent you from fully engaging with someone you love; the more you try to avoid the issues today, the crazier things become. Beneath the veneer of normalcy, there are profound realizations to be had. Embracing the uncertainty now makes it much easier for you down the road.


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14 Ways to Get Lean for 2014

But you’re not a statistic. If you’re reading this site, you’ve got the discipline to achieve your goal, but you may not have the know-how. Fortunately, it’s not complicated. Here are 14 ways to get lean in 2014.

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.

The Best Full-Body Fat Loss Workout

2C. HANG CLEAN Sets: 3–5 Reps: 6 Rest: 0 sec. Hold the bar at shoulder width in front of your thighs and bend your hips and knees so that the bar lowers to just above your knees. Now explosively extend your hips as if jumping while at the same time shrugging your shoulders and pulling the bar straight up in front of your torso. As the bar reaches chest level, bend your elbows so that your palms face the ceiling and catch the bar at shoulder level, upper arms parallel to the floor. Bend your hips and knees as you catch the bar to absorb the impact and then stand up straight.

Get a Shredded Six Pack Quick

Sure, diet is the main component to having defined abs, but a little bit of work on them doesn’t hurt. Since we came to that realization, we asked Andrew Sakhrani, CSCS of Monster Gym in Montreal, Canada, for a routine to whip those abs into shape for summer.

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Three Ways to Sharpen Your Abs

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

Big Ramy's Off-Season Diet

Near the end of 2011, Mamdouh "Big Ramy" Elssbiay weighed approximately 200 pounds, having been training only a little more than a year. In May of 2013, just one week before he won the IFBB New York Pro, he weighed in at over 300 pounds!  Here is the off-season meal plan  he used to make these extraordinary gains:

Juice Recipes for Better Health

Is there more to juicing than cleansing or detoxing? You bet. These three juice recipes will boost your brainpower, immunity, and energy.

10 Effective Strategies To Fight Procrastination

I read this article and found it very interesting, thought it might be something for you. The article is called 10 Effective Strategies To Fight Procrastinationand is located at

How to Be a Good Spotter

When spotting the barbell bench press , always place yourself in a high enough position over the bar that you can grab it during any phase of the lift. And speaking of grabbing the bar, always do so with a double-overhand grip to help you avoid injuring yourself. And, unless you are using a special technique such as forced reps, you should not have to spot multiple reps. If you have to touch the bar, the set should end with that rep. Remember, his bench press should not turn into you repeatedly deadlifting the bar off your training partner’s chest.

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.

14 (Bodybuildingcom) Is Your Guide To Looking & Feeling Great! Our Goal Is To Bring You The Latest In Health, Fitness, Nutrition, Motivation, Beauty, & More!

The Men's Fitness Food Pyramid

As a physique-conscious eater, you need to think in terms of macronutrients as well as calories. Every food you eat gets counted toward a total target amount (in grams) of protein, carbs, and fat, which you can determine by multiplying the numbers in the Men’s Fitness Food Pyramid by your body weight in pounds. Hit these numbers and you’ll hit your goals. With that said, your nutrition doesn’t need to be as precise as target coordinates for a missile attack. You’ll do just fine eyeballing portions of protein, carbs, and fat (which we’ll show you how to do) and keeping a general tally.

2 Reasons Why Graham Zusi Should Start Against Portugal

The game against Portugal is taking place in Manuas, a venue so humid that it saps the energy from your soul. The heat is so bad there that Italian midfielder Claudio Marchisio reportedly told media after the match versus England last Saturday that he felt as if he was having hallucinations during the game. In our feature on Zusi in our July/August issue, Noah reported that the Kansas City star had a VO2 max of 71ml/kg/min during his physical test, which he put into context by saying that Zusi's body is able to use oxygen as efficiently as a pro rider in the Tour de France. With Jozy Altidore hamstrung, team USA is going to be under a lot of pressure and will need players in peak condition. Portugal, though humiliated by Germany in the first round, is excellent on the counterattack, so the ability to have the engine to track back for the full 90 will be critical. Zusi, who came on as substitute, will not be as tired as the the guys who started, which could be a significant factor in team selection should Klinsmann opt to play an extra midfielder in the absence of his number one striker.

Old School Shoulder Smash

Results speak for themselves, and throughout their long careers IFBB pros Toney Freeman and Dennis James have produced. James, the 1998 USA super-heavyweight and overall champ, competed in 38 pro contests before hanging up his posing trunks afer placing third at the 2012 Masters Olympia. Along the way, he racked up three pro wins and earned 10 invitations to the Olympia, placing as high as 4th in 2003. Since he turned pro by winning both the super-heavyweight and overall title at the 2002 NPC Nationals, Freeman has stepped onstage 52 times, emerging victorious on seven occasions, and made seven Mr. Olympia appearances—eight by the time you’ve read this—with his best ranking a fifth-place finish in 2008. Freeman doesn’t show any signs of slowing down: To date in 2013, he’s racked up two runner-up slots at the Australian Pro and the Arnold Classic Brazil, and two third-place finishes at the Arnold Schwarzenegger Classic (Ohio) and the Mr. Europe Pro. Click "Next Page" >>

Video Series: Top Secret Chest Arsenal

WHEN IT COMES TO TRAINING CHEST, barbell and dumbbell flat-bench and incline presses sit at the top of the food chain. But once the foundation has been built, breaking through and putting the finishing touches on your pecs requires a little ingenuity. Fortunately, FLEX has five new moves that will have all the curious gym rats stealing your pec routine in no time.

Bulletproof Coffee

Entrepreneur Dave Asprey, who coined the phrase “Bulletproof Coffee,” sells a brand of beans called Upgraded Coffee, which are free of mycotoxins, types of mold that grow on green coffee beans and allegedly fog up the brain and hamper the immune system. While studies have shown that the presence of mycotoxins in roasted coffee beans is well below the medical community threshold, you can ensure that your coffee has as little mold as possible. 1) Buy beans from a single-origin source (meaning they’re grown in a single farm or region). 2) Choose a bean that’s undergone a wet process. 3) Find beans grown at higher elevations, which tend to have fewer toxins. Also, don’t choose decaffeinated beans, which have much higher rates of contamination. (Besides, a major part of the benefit of this coffee is in the caffeine.) A local coffee roaster should have an organic product that meets all or most of these requirements.

Calf Training: Build Bigger Lower Legs

Try going through a full calf-training session and then some heavy leg curls (toes pointed up). You'll notice the leg curls will be much more difficult if you pre-exhaust your calves. To mix it up, do the initial sets with a short range of motion at the peak-contracted phase, followed by partial sets using full range of motion.

Nutrition Fix: Eat on the Cheap

>>CHOOSE NEGLECTED CUTS: When you do buy meats, branch out from chicken breast and salmon by turning more often to cheaper items that get overlooked, such as chicken thighs, mussels, turkey drumsticks, pork tenderloin, and skirt steak. These are almost always cheaper by the pound than more popular meats but still deliver all the protein you can stomach.

Trusty Sidekicks: 3 Vegan Recipes for Barbecue Season

Blow away the vegans at your backyard barbecue with a side of seasonal flavor.

Fighter Diet News

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

Perfect Timing: The Best Watch for Every Occasion

The last time a timepiece was created for the sole purpose of watching the hours pass by, it cast a shadow from the sun. Today, the watch on your wrist is considered just as much a reflection of your personal style as the shoes on your feet or the tie around your neck. “They say something about who you are,” says Michael Gordon, a watch expert and the store director of Tourneau TimeMachine in New York City. To ensure time is always on your side, we asked Gordon to take us through his top picks in each category.

The T-Shirt Workout

HOW IT WORKS This program devotes one day to your shoulders and lats and another to your chest and arms. In the first workout you’re making your upper body wider, and in the next you’re making it denser from front to back. You may recognize some moves from CrossFit workouts (snatch grip high pull), some from the bodybuilding world (dumbbell flye), and others you’ve seen in pictures with a “no” symbol over them, indicating danger (behind-the-neck press)—it just means we’ve pulled from all the training wisdom available, both new and old school, to get the best results possible. (And don’t worry about behind-the-neck-pressing—as long as your form is on point, you’ll be fine.)

Grilled Lobster Summer Vegetable Salad With Chive-Yogurt Dressing

Forget supermarket burgers. Take your grilling to another level with this lobster recipe.

Phil Heath's Last Workout Before Olympia

Phil Heath's Last Workout Before Olympia

Tracking Max Levchin

Long before he became one of tech’s most high-profile investors, Levchin was a computer-science prodigy blessed with a calculator-quick mind and a knack for solving complex problems. He co-founded PayPal in 1999, became the first backer of Yelp in 2004, and sits on the board of directors for Yahoo. In 2010 he sold Slide—his app-making company for social networks—to Google for more than $200 million. Levchin’s success can be attributed in part to his almost pathological urge to numerically measure, analyze, and optimize everything he attempts. “Max isn’t simply the wunderkind who hits on a great idea,” writes Sarah Lacy in her book Once You’re Lucky, Twice You’re Good: The Rebirth of Silicon Valley and the Rise of Web 2.0. “He’s the guy who figures out what the great idea is through painstaking trial and error.”

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.

10 Grooming Products Guys Should Steal from Their Girlfriends

10 Grooming Products Guys Should Steal from Their Girlfriends

The Creepy Truth About Keeping Your Food in Plastic

Public health officials recently sounded the alarm in the Journal of Epidemiology and Community Health , saying that the 6,000-plus chemicals in plastic wraps, cap and carton linings, synthetic containers—virtually any packaging—are likely leaking into food and posing long-term health risks. Even scarier: Science is only beginning to expose the extent of those risks.

The 5 in 5 Gain Plan

Today’s bodybuilder is interested in not only the quickest, but also the smartest and healthiest way to add mass. FLEX, ever ready to serve, has answered this call for an efficient mass-gain strategy by constructing a program that will help you, the average reader, gain five solid pounds of muscle in five weeks, without an accompanying layer of lard around your middle.

Top 5 Chests of the 1980's

1. BERTIL FOX: Fox is currently serving a life sentence in a Caribbean prison for double murder. However, in the ’80s he was one of the most popular IFBB pros, despite not winning  a pro show and topping out at fifth in the Olympia (1983). He had some lagging body parts (back, hamstrings), but what he had, he had in overwhelming abundance and this was especially true of his best feature: pecs. Their thickness was unparalleled then. Fox favored basic movements, high volume and a variety of reps, from as many as 15 to as few as 4.

5 Ways to Outsmart Nutrition Labels

Words like “all natural,” “multigrain” and “0 grams trans fat” automatically catch our eyes when we’re scanning the grocery store shelves. But just because a label is decked out with all the right lingo doesn’t necessarily mean that what lies beneath the packaging is good for you. How do you know for sure what’s healthy and what’s not? Get the full picture—flip the bag, box or can around, scan the ingredient list and nutrition facts, and use these tips to figure out whether a food lives up to its first impression or is simply putting up a front.

4 Biggest Squatting Myths

Think about the pelvic build. This cue implies that the hip sockets (acetabulae) on every person’s pelvis are located in exactly the same place. Common sense would say that it’s not true. Just like someone’s eyes or ears, it slightly varies from person to person. You need to set up in a place that promotes the best depth for your skeleton. A narrower stance will probably work better for someone whose acetabulae are placed slightly towards the front of the pelvis. A wider stance will work better for one whose acetabulae are towards the outside of the pelvis. Not following your body in this regard may lead to clearance issues when the ball and socket joint of the hip are restricted due to your stance.

MusclePharm CLA Core at

Only the highest quality, purity and potency blends of CLA are used, and the MCTs provide you with every chance to build super-lean mass while losing fat.* The Virgin Olive Oil and Avocado Oil are also loaded with benefits, helping support a healthy appetite level and promoting the fat-burning process.* Feel better. Look better. Take your body to new heights.* MP CLA is like no other CLA on the market.

Build-A-Titan Fund Overhauls High School Weight Room

For years, student-athletes at McDowell High School in Marion, North Carolina, have used outdated equipment, while their rivals at nearby schools updated to newer weight rooms. Smith, who himself graduated from MHS 22 years ago, and whose daughter will soon try out for the Lady Titans Basketball team, started the Build-A-Titan Fund to rally the entire community behind a much needed weight room overhaul.

Must-See Event: Glory 17

If kickboxing is your thing, then mark this date on your calendar now. On Saturday, June 21 The Forum in L.A. will play host GLORY 17, which will feature some of the finest exponents of stand-up martial artists in action.

Even Stronger Than They Look: Franco Columbu

Billed as “the Sardinian Strongman,” he did exhibitions in which he bent half-inch steel bars, blew up hot-water bottles until they exploded, and deadlifted cars. In 1977, he was fifth in the inaugural World’s Strongest Man behind four giants who each outweighed him by around 100 pounds. Pound for pound, Franco Columbu may have been the strongest bodybuilder of all time.


LOOK AT ME I'M SHOUTING. Also, nothing wrong with most GMO foods. Sure, it might be true that farm raised fish don't get the same nutrients as wild fish, but that is just the way nature is. Don't blame it on GMO foods. And even though they don't have all the nutrients they should have, doesn't necessarily mean they are bad for you. It just means that they aren't as good for you. Stop believing every health hype you hear, most GMO food is completely fine.

Tips for a Stronger Deadlift

In short, the sumo deadlift is a good way to work your quads, while the standard deadlift is better for your glutes and hamstrings. Your solution? Incorporate both styles into your training. Start with squats followed by deadlifts for one workout, and in the next workout switch the order to deadlift first and then squat. This way, you’ll bring up your strength with both squats and deadlifts without compromising your numbers in either move.

CytoSport Monster Mass at

MONSTER MASS delivers a blast of 50 grams multi-source, sustained released proteins. This powerful combination of fast and slow digesting proteins creates a highly desired "anabolic window" that lasts for hours.* Packed with 600 mass-building calories and fortified with 4 grams of L-Leucine, MONSTER MASS also provides a leading 3:1:1 BCAA ratio to help drive mTOR pathway activation for muscle protein synthesis.

43 Coming soon! - Hidetada Yamagishi IFBB Pro | Facebook

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Actually he was saying the exact same thing, if you'll notice he mentioned that most traditional bodybuilding ranges from 8-15 reps for building size. That is a fairly high rep range, he also mentions which part of the muscle this will grow, the sarcoplasm. Lifting any weights will cause growth in your muscles but in different ways, when you lift heavy, you build the 2b muscle fibres, the power and strength part of your muscle, but this won't result in the same size gain that you would get from sarcoplasm growth. Personally I do phases, start with lower weight and higher reps to build the sarcoplasm, then progress to very heavy weights to improve the strength. Doing it this way when I go back to growth phase, suddenly I'm lifting much heavier weights for the higher reps than I was before thus improving muh GAINS.

5 Muscle-Building Stir Fry Recipes

1) Cook rice according to package instructions. 2) Heat large nonstick stir-fry pan or wok over medium-high heat until hot. Spray pan,then add peas and carrots. Sprinkle with garlic powder. Cook until peas are bright green and warmed. Push to edges of pan. re-spray center of pan and add shrimp in single layer. Cook until bright pink, about 1–2 minutes per side. add tomatoes. Push peas and carrots back to center, mixing them with shrimp and tomatoes. Spoon 2 tbsp hot wing sauce over the shrimp and veggies and toss. Spread cooked rice evenly over bottom of salad bowl or over dinner plate. Carefully mound the stir-fry on top. Drizzle remaining tbsp of hot wing sauce over top. enjoy immediately.

STRONG Life 23: Who CARES? The Butcher VS The Accupuncturist & Success in Business & Life - 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!

Optimal Approach to Postcontest Rebound

Instead, you will increase the carbohydrate allotment you are accustomed to by 100%. So, if you had been eating 180g of carbs in the final stages of your preparation, you will now eat 360g. The increase in carbohydrates will increase leptin levels and slightly simmer down ghrelin production. Hunger will still be taunting you regardless of the increase in carbs, but you will be rewarded for your dogged discipline when overcoming these ghrelin-induced cravings. As the weeks progress, you will slowly ramp up carbohydrates little by little—around 25g per week until you reach your optimal level.

Better, Stronger

The crux of his message: Weight training and clean eating made it feel as though he’d never gone through months of chemotherapy and surgery at all. Dr. Z now wants to change the term cancer survivor. After all, he says, cancer “is a battle.” A “cancer survivor,” he says, should be called a “cancer victor.”


As is usually the case with anything you eat or drink, the dosage makes the medicine or the poison. It's easy to forget that green tea (and hence, its supplement derivative) is a stimulant, so you may be tempted to get carried away and take more than is considered safe. Whichever green tea extract you take, be sure to check the dosage and refrain from taking more than the recommendations. Some case reports indicate that extremely high consumption of GTE could make one nauseated and experience discomfort. Always supplement wisely and listen to your body.


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