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Through My Eyes: Arnold Sports Brazil Expo Crawl

Thanks to Brazil for supporting the Arnold Sports Festival! My walk became a crawl. Here it is from my perspective.

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1 Twitter / sugarshawnray: Congrats to Lt. Hvy & Overall ...

Congrats to Lt. Hvy & Overall NPC Winner of the 2014 Adela Garcia Classic- Kenneth.

Sagittarius Horoscope for Sunday, June 22, 2014

Sunday, June 22, 2014 - Pay attention to health issues, even if you are currently feeling fine. You can make simple improvements to your lifestyle that have subtle, yet long-lasting consequences. If you are thinking about a new exercise program, this is the right time to start. If you want to make changes to your diet, now is better than later. These don't need to be major modifications, for even small positive adjustments have a significant impact on your life over the long run.

Best Fruit for Bodybuilding

The problem with fructose arises when the liver glycogen levels are full. At this point, fructose gets converted to fat and that helps to increase the size of the fat cells. Since we aren't equipped with fuel gauges to tell us how full our livers are, many bodybuilders opt for avoiding fruit all together. But such extreme measures are not necessary. There are actually a few times when fruit is not only okay—it's actually helpful.

Quad Squad: The Squat and Leg Press

The squat , known as the granddaddy of all bodybuilding exercises, simultaneously works more major muscles than any other resistance-training movement. The quadriceps (quads), hamstrings and gluteus maximus (glutes) are specifically targeted, while the hip and torso muscles are incorporated for stabilization and to assist the primary muscles. You can see why many experts in weight training consider the squat to be a whole-body exercise, even though you utilize it as a lower-body move.

31 Ways To Build A Bigger, Stronger Back

If you're a fan of circuit training , this back-blasting workout video offers a great resource to pick a few unique exercises to add to the mix. According to fitness trainer, Andy McDermott - creator of this mega-move, back workout - variety is key. Not just physically, but mentally as well. Having an ample mix of back exercises to choose from ensures that you'll never have to do the exact same back workout twice. And by switching up your routine, those plateaus that prevent you from adding more muscle will be obliterated.

Full-Spectrum Strong: Army Ranger Workout

Five years ago, Major Mark Ivezaj went searching for a better training program for the men under his command in Alpha Company, 3rd Battalion, 75th Ranger Regiment—one of the most elite units in the U.S. Army. He found that program and more under the guidance of world-class powerlifter Matt Wenning, who at the time was training at legendary Westside Barbell in Columbus, Ohio. Wenning transformed Ivezaj’s Rangers into a stronger, more athletic group of soldiers—while also reducing injuries by an astounding 64%.

Torch Your Fat Workout Routine

Sounds too easy—but is it? Yes and no. Unfortunately, losing fat isn’t as simple as third-grade math. Your metabolic rate fluctuates depending on several factors. Just recovering from intense training causes your body to burn calories at an accelerated rate for days. We did the math only to show that exercise can be a potent stimulus for fat loss. if you follow the program, we guarantee you’ll be well on your way to a leaner body, and you can let the numbers fall where they may.

4 Tips to Speed Up Muscle Recovery

You work hard to get the most out of your lifting workouts—but are you maxing out your rest days? Take this quick muscle-rehab advice to see faster results.

What's Your Protein IQ?

Think you know your proteins? Put your knowledge to the test with our protein quiz.

Workout of the Week: Build Bolder Shoulders

Savickas Press: Set up the barbell on pins in a power rack be at chest level when seated on the floor.
 Sit in the floor with your legs out in front of you; your torso and thighs should be a 90-degree angle. Brace the core, lift the bar from the pins and then perform an overhead press.
You won’t be able to use your legs, pectorals or low back in any way. This move challenges your core and isolates your shoulders and triceps. Generally speaking, you’ll lift 75% or less of what you typically Military Press.

The Fit Five: All Arms

Whether you’re rockin’ a sleeveless to the beach, a casual tee for Friday, or the full suit while grinding out the work week, defined and developed arms are a sign that you’re strong and on top of your game. To maximize your efforts in the arm department, we asked Andrew Sakhrani, C.S.C.S., a Montreal, Canada-based strength coach, for his expert advice on getting bigger, stronger arms.

MHP Exercise Tip – Tricep Kickback

Jessica Renee teaches us how to get rid of that underarm flab and tone up muscle!

Best Post-Workout Foods for AM Exercise

Post-workout, your body is hungry and eager to replace the nutrients and energy it lost during exercise. It is best to start the re-fueling process between 30 and 60 minutes after working out. Aim to get some clean, lean protein, which rebuilds muscle—and include some carbohydrates to reload energy stores. Yes: carbohydrates are necessary. If we don't incorporate carbs into our post-workout meals, our bodies may actually break down muscle tissue. That's because the glycogen stored in your muscles is depleted during exercise. If its not replaced by carbohydrates, the body will begin to break down muscle tissue to feed itself.

Daily Session: Pull-Up Bar Workout

The gym is crowded, sardine can packed - and the only thing available is the pull-up bar and the small amount of floor space directly under it. You could just decide to skip your workout , but you know it’s a slippery slope. Your missed workout today will totally derail your whole plan. Enter Bianca Sultana, NCSF-CPT and founder of BODYbyBianca Training System. She provided us with a workout to get the most out of that small space.

15 Rip it Good

7 Ways to Improve Flexibility

Improving your bending ability is crucial for more than just preventing injury. In fact, flexibility training is an important aspect of gaining strength and size. The typical lifter spends most of their day outside of the gym hunched forward over a computer further deteriorating any chance at proper posture. Outside of just preventing injury, having better posture helps to show off the muscular physique you worked so hard to build. Proper flexibility also goes hand in hand with full range of motion exercises like squats and deadlifts, which are major muscle builders . Having tight hips and shoulders is a limiting factor for proper form on these exercises and can limit your program.

17 Ronnie's Monster Weights

Tough Mud and Warrior Blood: The Endurance Race Workout Plan

Preparing for an athletic event that requires such a diverse array of fitness qualities—strength, explosive power, and cardiovascular endurance—requires a training regimen that is equally diverse, and we’ve got all your bases covered here with this four-week program. This template provides a perfect balance of strength and endurance training. Since these races take place outdoors, it’s good if you can get outdoors to train. If you take a kettlebell, a sandbag, a pair of dumbbells, and a weight sled to an outdoor area, the whole thing can be done outside. But, if you’re like many guys and lack the outdoor space, the entire workout can also be performed in a gym setting, as we illustrate here. At the very least, strive to complete the running portion of the program outdoors. No treadmill can properly approximate a hill run.

Fighter Diet News

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

5 Hydration Myths—Busted

Hydration plays a major role in performance, yet there’s plenty of confusion around what to drink, when to drink, and how much to drink.

Get A Grip

Hook In this variation of a closed grip, the thumb is angled inward on the bar, and the index and middle fingers are placed on top of it (and the bar); the other two fingers are wrapped around the bar as usual. The thumb works harder than in a closed or thumbless grip, and the index and middle finger apply pressure to both the thumb and the bar. Olympic lifters favor this grip. At first, it’ll probably feel less secure and more painful, but with practice, the thumb-finger interaction makes this a strong hold.

The Ultimate Rope Climb Workout

The classic manila climbing rope is an all-purpose tool capable of building overall strength and endurance in minimal time. While rope climbs are popular in CrossFit and adventure racing, thie use stems from the necessary task of climbing a wall during battle. No strangers to the body-hardening benefits of rope climbs, the U.S. Special Operations Forces fast-rope out of helicopters and climb over obstacles  while wearing at least 50 pounds of gear.


We 'Mirin is a weekly collection of the most inspiring BodySpace physiques. We 'Mirin showcases the hard work, dedication and incredible results!

Build Muscle in Minutes

For your main exercise in each workout , you’ll perform each set at the start of every minute. That is, at the :00 mark, you’ll begin doing your reps. From the time you’re done until the top of the next minute is all you get to rest. Compare this with the normal procedure of resting a minute (or much more) between sets, and you can see how MOTM sets promote efficiency. So that you don’ fatigue too quickly, you‘ll perform a low number of reps, which also happens to be ideal for gaining strength and muscle. For instance, you’ll do 10 sets of three in Week 1 of our program, or 30 total reps. As your body’s work capacity improves, you’ll add weight and volume, until by Week 4 you’re doing 50 total reps with a greater load in approximately the same amount of time.

Hardcore Contender - Rich Gaspari

Haney and Gaspari were training partners in 1984, the year Haney won his first Sandow. For the following seven years, as Haney collected seven more Sandows, Gaspari was chasing him, notching three straight runner-up Olympia finishes (1986-88). And while he had no hope of matching Haney's lat spread, The Dragon Slayer was determined to out-muscle the champ with back thickness and detail. To that end, his back workouts focussed on all the knotty details others overlook, not just in his lats but also in his spinal erectors, traps and rear delts. (Shrugs and rear laterals are not included in our sample back routine, but were typically done before deadlifts.) Weights were maximum, rests were minimal and intensity was sky high. He never caught Haney, but Gaspari overcame structural limitations to forge one of the best rear double-biceps shots of the '80s and make himself, for three years, the second-best bodybuilder in the world.

Fighter Workout and Diet

To prepare for his fights, Barrett follows a strict eating and training regimen that keeps him shredded and strong. Check out his typical breakfast and post workout meal along with his body-pounding morning workout.

Advanced Stretching

Andy Speer, a certified personal trainer at Equinox, put together five key stretches that will have you looking, feeling, and performing better. These stretches are designed to be done after appropriate soft tissue work (like foam rolling) and before your warmup. The idea is to increase tissue quality for stretching and then actively move the joints through the new range of motion after stretching. “The strongest guys and best athletes in the world do this stuff,” Speer says. Pec Stretch Most guys have tight internal rotator (pecs and lats) which leads to that ‘hunched over look.' Both the pec and lat stretch are critical for establishing proper posture during lifting and throughout the day.

Kai Greene Guest Posing at the 2014 NPC Atlantic States Championships

Kai Greene Guest Posing at the 2014 NPC Atlantic States Championships!

Chris Pratt: Ready to Go Galactic

This is a preview of our July/August 2014 cover story, "Chris Pratt: Ready to Go Galactic." For the full version, download the  Men's Fitness  app for iPhone and iPad or pick up the issue on newsstands.  At the original Guitar Center store on Hollywood’s Sunset Strip, Chris Pratt, wearing ripped jeans and a gray hoodie, is planted on a stool, strumming a 1964 Gibson acoustic guitar. Pratt, 35, has been playing since he was 16, and he’s come here to upgrade to “the guitar that I will play for the next 50 years.” He’s torn as to whether to go the new or used route. A vintage, scuffed instrument has a certain hip appeal, but “guitars evolve with the sounds of the music that is played on them,” he says. “It’s like getting a house that’s haunted: The spirit of the previous player can be heard in the guitar.” An instrument previously owned by a rhythm player from the humid Bible Belt will sound different from the same one played by a rocker in dry L.A. You just never know what you’re going to get. “If I buy it new, 50 years from now, it’ll only be my ghosts in there,” he says. The model he’s leaning toward is a Gibson J-200, a big-bodied cowboy classic favored by two of his musical heroes, Elvis Presley and Johnny Cash.

10 Surprising Ways to Quench Your Thirst

10 Surprising Ways to Quench Your Thirst

On Trial: Sprinting vs. Slow and Steady

Sprinting for only 6–9 minutes per week doubled the amount of fat subjects burned off compared to those who were doing slow-and-steady cardio for 90–180 minutes per week. The slow-and-steady group did up to 30 times more exercise per week, but only lost half the amount of bodyfat. Sprinting is the clear winner due to the better results and the reduced amount of time you need to devote to it.

Big Advice

Most people are hardgainers, who struggle to add every pound of muscle. Ronnie Coleman and Jay Cutler are from a lucky but tiny group of genetic superiors, but of course, both Coleman and Cutler did go from medium to large (although the transition occurred many moons ago). More important, they know how a hardgainer can grow. No, they don’t struggle like you, but the same rules apply, whether you weigh 130 or 310. Furthermore, the bigger a bodybuilder is, the more often he’s asked by someone like you, “How do I get bigger?” so we let five massive pros serve up their answers. Here are some of the largest of the supersized and their advice to you on how to get growing.

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!

Underground Bodyweight Workout Challenge - Zach Even-Esh

Every time I see an “inside look” of some prison on TV I can’t help but check it out to see if they reveal some inmates working out. Last week while on vacation I was flipping through the channels & caught a glimpse as they featured a prison and the guys were cranking handstand push ups with ease, push up variations with knee tucks (stuff I have used with my wrestlers) and prisoner squats, naturally.

Get The Hang Of Doing Laundry Right

The average adult ruins one or two items of clothing a year, and 600,000 wreck up to nine, a new survey has found; men also tend to destroy pricier pieces than women. But a few simple rules can save your wardrobe, says Jerry Pozniak of upscale dry cleaners Jeeves NY. Here are some tips for keeping clothes fresh.


Tiger Woods Becomes Brand Ambassador for MusclePharm

Golf star Tiger Woods may be convalescing from the back surgery that has kept him out of the game for the past few months, but he is still making major moves off the course. Starting July 1, he will become a brand ambassador for MusclePharm. Woods, 38, signed a multi-year endorsement deal that will include the sponsorship of his golf bag.


Don't get me wrong; there are few things in life more exhilarating that going in the gym and getting after it, or crushing a big workout. But as I get older, I also realize there's more to life than training. If I can dial my time in the gym for a few months and enjoy some of the other stuff that life has to offer, when I go back in the fall and really get after it, I'm always fresh and ready to go.

Getting Shredded Ebook - Born Fitness

“I’ve been working out for a long, long time, but when I have training-related questions I turn to Adam Bornstein. Adam possesses encyclopedic knowledge of training and nutrition, which is great, but the real reason I turn to him is because he isn’t dogmatic in his instruction. Fitness isn’t a black or white proposition, and he is among a handful of trainers who sees the full spectrum of greys between the two. That kind of agnosticism isn’t too common these days, but then Adam isn’t your common trainer.”

Fouad’s Dig Deep Leg Workout

The other day I got to the gym feeling extremely tired and lazy.  I’m eating a ton trying to pack on the size ( click here for Fouad's off-season meal plan ) and it leaves me feeling tired and lazy more often then I’d like.  So it was leg day and I thought, “man this is gonna be a tough one, I gotta dig deep or I’m gonna regret it.”  Even though I wanted to dig deep I knew I didn’t have it in me to squat 500lbs that day.  So instead of bitching out, I made some changes and went hard as I could.  I know everyone’s had nights like this before so I had to share the workout below for the FLX fans.  Give it a shot and tell me how your legs feel after ( talk about it here )!

Cellucor Alpha Amino at

Warnings: This product is only intended to be consumed by healthy adults 18 years of age or older. Do not take if you are currently taking nitrates for chest pain or if you are taking medication used to treat erectile dysfunction such as PDE-5 inhibitors. Do not use this product if you are pregnant or nursing. Discontinue use and immediately consult your health care professional if you experience any adverse reaction to this product. Do not exceed recommendations for Suggested Use. Do not use if safety seal is broken or missing. Do not exceed recommended daily intake. Use only as directed. KEEP OUT OF REACH OF CHILDREN. Cellucor Alpha-Amino™ is not a food or beverage. PHENYLKETONURICS: CONTAINS PHENYLALANINE NOTE: Cellucor Alpha Amino™ does not contain aspartame. This warning is for people with the genetic disorder phenylketonuria only.

BSN Syntha-6 at

SYNTHA-6™ is an ultra-premium lean muscle protein powder, BSN's best-tasting protein supplement on the market. Its formula features multiple quality proteins resulting in a nutritious and multi-functional protein supplement that ensures an athlete's muscles a quality supply of protein building blocks.* As any athlete knows, high-quality protein is essential for building and maintaining lean muscle mass.* SYNTHA-6™ is the ideal solution to any active individual's protein needs, designed to perfectly suit a variety of diets and lifestyles. And with SYNTHA-6™, that high standard of quality comes with taste to match, thanks to BSN®'s exclusive flavor technology.

Armed and Dangerous

One thing that has been a constant for Eduardo Correa—regardless of the size and weight of his fellow competitors—has been his conditioning. The man comes in peeled to each and every show that he enters and, of course, a major component of that has been the definition in his arms. When a bodybuilder takes the time to accentuate every line and cut in body parts big and small, it usually results in the biceps and triceps getting a lot of accolades, even if he doesn’t have to work as hard to get there.





Dietary Tip: Researchers suggest that eating a high-protein diet is ideal for achieving overall better sleep, but eating a meal of carbohydrates in the evening can help you go to sleep quickly. Varied effects on sleep have come from higher and lower sugar carbs. Some studies show high-glycemic carbs shorten sleep onset but may negatively affect sleep quality. A smart move is to opt for whole-food carbs rather than anything baked or processed, such as cookies, cake or ice cream.

Never Burn or Undercook Steak Again

Perfect the trick that pros swear by—the touch test.

Forced-Rep Training

Most people don’t understand what a forced rep truly is. To them, it’s having someone assist with a rep when they begin to tire at the end of a conventional set. To me, a forced rep is one that’s performed when you are so completely fatigued that you can’t possibly complete another without assistance. It comes only after the body fails, not merely when it’s tired.

Tiger Woods Becomes Brand Ambassador for MusclePharm

Golf star Tiger Woods may be convalescing from the back surgery that has kept him out of the game for the past few months, but he is still making major moves off the course. Starting July 1, he will become a brand ambassador for MusclePharm. Woods, 38, signed a multi-year endorsement deal that will include the sponsorship of his golf bag.

51 A check-in at Hollands Strength and Conditioning
54 Manscaping: A Guy's Guide to Getting Rid of Body Hair
55 The Lift Doctor: Bigger Arms and Barefoot Training
56 How to Peak Your Biceps