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Train with Kai: Steven Whang, Part 3- "Shrugs, Deadlifts & The Necessity of Belief" (Director's Cut)

2015 No Limits Transformation Challenge -

Join me for the No Limits Transformation Challenge. $35,000 in prizes! Register today! #nolimits @bodybuildingcom @bsnsupplements

Video: The Remarkable Story Of Ernestine Shepherd

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Oregon Military Department

Many Oregon National Guard members are now returning from deployments throughout the world, with several other units heading out the door, even this week! One concern many returning Soldiers and Airmen have is jobs. Author and military fitness guru Pauline Nordin came up with several tips for entrepreneurs, which may be helpful to those who are contemplating starting a business. These are also helpful to those looking for employment, or a job upgrade, or simply for self improvement, and we thought we'd pass them along... 1. Have a personality. Don't find one, don't try to make up one, BE one from the bottom of your soul and just display it. 2. Offer something there's a need for, not something you wish there was a need for. 3. Avoid looking for stardom overnight. Do what you are passionate about, then have long ass patience and it will pay off. 4. Do NOT do what everyone else does. If you do your USP drops to anonymous and averagely interesting. 5. Be prepared to get 1,000 NO thanks and be prepared to DO it YOUR way without any help. For more information on Pauline's career advice, visit her Facebook page at: www.

Sagittarius Horoscope for Wednesday, June 24, 2015

Wednesday, June 24, 2015 - You are often fun-loving, even cavalier, as you journey through life, so you may surprise others during this more introspective phase. Even if you're emotionally reserved now, don't shy away from acknowledging a difference in perspective if it will improve the current dynamics. Simply work through any conflict that arises today by adding a dash of self-deprecating humor. If you can muster up the courage to face your own sense of inadequacy, there's an excellent chance that your natural optimism will return soon enough.

Four-Week Superset Program for Serious Size

The strength vs. size debate continues to push the envelope in determining the best course of action for developing a killer training program. Intuition would automatically suggest stronger equals bigger, but practice has shown otherwise. Mass is a term that has had a tough fate when it comes to finding its true home. Mass may be more closely related with size than it is with strength. Strength, however, reigns as king when it comes to dominance in the weight room and supersedes all other training adaptations in terms of immediate results. You will notice gains in strength far before those seen in size. And, if you continue to build strength, when looking to build size, you will be able to handle a greater load than you were able to before, thus increasing your overall total volume per training session. This means size, mass, or whatever you want to call freaky big muscles, will come steadily. To optimally build thick muscles, you need to incorporate a variety of styles that attack both strength and size so that neither gets left behind.

Sir Ken Robinson: Do schools kill creativity? Sir Ken Robinson makes an entertaining and profoundly moving case for creating an education system that nurtures (rather than undermines) creativity. TEDTalks is a daily video podcast of the best talks and performances from the TED Conference, where the world's leading thinkers and doers are invited to give the talk of their lives in 18 minutes -- including speakers such as Jill Bolte Taylor, Sir Ken Robinson, Hans Rosling, Al Gore and Arthur Benjamin. TED stands for Technology, Entertainment, and Design, and TEDTalks cover these topics as well as science, business, politics and the arts. Watch the Top 10 TEDTalks on, at

Do This, Not That: 6 Better Muscle-Building Moves

Do This - Everyone loves the barbell bench press but it’s less utilized cousin, the dumbbell bench press is a great chest developer that also trains shoulder stability. You can also change hand positions very easily with dumbbells (for example, going with a neutral grip with palms facing each other) in a way you just can’t do with a bar, giving you a lot more variety. And given that you don’t have a bar to touch your chest, you can get a bit more range of motion out of the dumbbell variation.

Arnold Schwarzenegger: Do You Train Too Hard?

Overtraining happens; here's how to avoid it.

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Straight Up Quads Workout for Bigger, Stronger Legs

For a typical gym rat who’s neither a competitive bodybuilder nor a serious athlete, the best bet may just be a leg workout that incorporates mass-building principles as well as a quick dose of explosive movements. The following workout offers just that. It addresses power through box jumps; hypertrophy via front squats in a moderate rep range and drop sets of hack squats ; and, for good measure, a hefty workload for your stabilizing muscle fibers with unbalanced lunges. Frankly, it’s a great routine for the guy who wants to look good from the waist down at the pool this summer and also have the ability to engage in the occasional pick-up game without getting embarrassed.

5 Easy Ways to Start Building Bigger Biceps

Want bigger, better biceps ? Then just do barbell curls until you puke. Ha. If only it were that easy. According to some self-professed experts, sometimes it is! But here at M&F , we take a more calculated, scientific approach to training, which helps you reach your full potential with your physique goals. Right near the top of the list of bodyparts that guys want to bring up are the biceps. But curling aimlessly is just as limiting as it sounds.

The Best Two-Dumbbell Workout

HOW IT WORKS In this situation, the load you have will be more appropriate for some exercises than others. To see that you get the most out of the workout we prescribe here, whatever the poundage you have to work with, you’ll need to adjust the speed of your reps. A pair of 25-pound dumbbells, for example, probably won’t be challenging on exercises such as the stepup. In this case, perform your reps more slowly to test your endurance and build muscle control. On other exercises, like the bentover lateral raise, 25 pounds may be just right or a bit heavy, so perform your reps explosively. If you should happen to have two unevenly weighted dumbbells, such as a 25-pounder and a 15-pounder, don’t be discouraged. Simply switch the weights in your hands each time you repeat the circuit. Asymmetrical loads force your core to stabilize you even more on each exercise.

Hold Steady for a Stronger Core

Ninety-degree back extensions done for reps are a challenging exercise for all your squatting and deadlifting muscles. Holding them for time, however, is a great measure of core strength endurance. If you can’t make it at least 60 seconds, practice back extension holds first thing in your workouts until you can. You’ll reduce your risk for back pain and see stronger, sharper abs.

The No-Frills Shoulder Workout

In this program, you’ll use moderate to heavy upright rows with a rope attachment at a cable station, which hold plenty of the same benefits but with a smoother, more natural range of motion. Then, after those more traditional sets, you’ll do high-volume, HIIT-inspired shoulder work using light dumbbells and battling ropes. The result is a complete, sweat-soaked routine that heavily taxes each of the three deltoid heads while also helping you get diced.

Terminator Genisys Exclusive

I'm back. Terminator Genisys is in theaters July 1st. I was in charge of this spot - I hope you like it.

Next Level Training

Follow our 8-week video series for expert advice from Sadik Hadzovic on how to raise the bar on your workouts by taking conventional exercise to the NEXT LEVEL. Push through plateaus, challenge yourself, fight boredom and see results with these NEXT LEVEL moves.

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How to Naturally Raise Your HGH Levels

Panic over the loss of HGH—and greed for its aesthetic and performance-enhancing benefits—has led some to procure synthetic samples of it illegally. The only way to add more HGH to your body is by injection, and receiving such injections without a doctor’s prescription is banned in the U.S. “As a result of a federal law passed by Congress in 1990, HGH is the only drug in America that cannot be prescribed off-label,” says attorney Rick Collins, author, former bodybuilder, and the nation’s foremost legal authority on performance-enhancing drugs and supplements. To be clear, while it’s often referred to in the same breath as steroids, HGH is not a steroid but a separate compound entirely. Anabolic steroids are drugs that are derived from and mimic testosterone, and they bring with them a whole host of side effects, including shrunken testicles and severe mood swings. “Steroids can temporarily shut down your body’s natural production of testosterone, leading to a variety of potential problems,” Collins says. That doesn’t happen with HGH. “But at high doses, both steroids and HGH can have harmful side effects, just like the abuse of any other drug.

The Greatest Losers

The 15 men on our alphabetical honor roll never won an IFBB pro contest or cracked the Olympia top three. Six of them failed to earn pro cards. Still, all 15 of these contest underachievers were developmental overachievers. We emphasized those who were slighted on score sheets or bottled up in talent logjams, as opposed to those who never lived up to their immense potential. And in the spirit of this celebration, we’ve included seven routines and training tips focused on overlooked body parts and techniques. At long last, the losers get their due, because, ultimately, bodybuilding isn’t about contest results. It’s about physical results.

6 Reasons You Should Be Using Whey Protein

Are you doing everything right in the gym and in the kitchen, but still not quite reaping the rewards you desire? There’s nothing wrong with that feeling. After all, for many, the whole point in going to the gym is to continually create a better version of themselves. One often-overlooked way to gain greater results from your efforts and possibly increase your quality of life is through the simple addition of one item to your routine: whey protein. There are numerous potential health benefits from consuming whey protein and we’ve narrowed it down to the top six.

7 Things Coffee Does to Your Body

But that doesn't mean you should abandon Starbucks just yet. As a slew of new studies show, coffee can be a very helpful stimulant when used the right way and may actually do more for your performance outside of the office. Read on for seven things coffee does to your body and how to best use it to your advantage.

Push-Up Max Reps

One other push-up-enhancing exercise Even-Esh suggests isn’t quite so common in gyms: band pull-aparts. “These strengthen the backs of your shoulders and also improve shoulder health,” he says. To perform band pull-aparts, stand holding an elastic band with an overhand grip (keeping a little tension in the band) with your arms extended directly out in front of you. Keeping your elbows locked, pull your hands apart in a reverse-flye motion until your arms are pointed directly out to the sides. “Perform these slow and controlled, alternating between underhand and overhand grips for sets of 10 to 20 reps, then boosting up to 30, 40 and even 50 reps per set,” Even-Esh says.

The Workouts You'll Hate The Next Day

Don't worry. You'll still build tons of muscle.

Protein Power: 8 Ways to Eat Eggs

You know eggs are easy, inexpensive, and packed with protein— but you may not know how to think outside the scramble. Here, eight simple ways to switch it up.

The Best Exercise for Each Muscle According to Science

First things first: “These studies are looking at which exercise in isolation causes the most activity in a particular muscle,” says Jessica Matthews, M.S., exercise science professor at Miramar College in San Diego, CA and senior advisor for health and fitness education for the American Council on Exercise. “But that doesn’t mean they’re the best exercise.” Your goals are a better guide of what exercises are right for you; if your end-all is bigger muscles and symmetry (say, as a bodybuilder), then, yes, incorporating these into your routine makes a lot of sense. If you’re more interested in increasing your overall fitness, though, you may be better served choosing exercises that improves the body’s function, i.e., how it moves on a daily basis. “And if you’re someone who only has time to train two to three times per week, it’s essential to have a well-rounded routine to train the whole body in one workout.” That said, here are the goods, according to science.

10 Size Secrets

To help you get on the right track, we contacted 10 of the world’s best bodybuilders and posed one simple question to each of them: “What’s one thing you’ve done in your training that has produced great gains in size when nothing else seemed to do the trick?” Some of the responses involved obscure techniques, others were very straightforward, but one thing is certain: they will all help you pack on some serious size.   Let's GROW...

8 Amazing Fat-Burning Intervals

If your goal is to burn fat, intervals better be part of your program. Besides being a quick method to getting in a great workout, intervals are extremely effective for transforming your physique. By incorporating intense periods of work with short recovery segments, intervals allow you to keep the workout intensity high while still maintaining form. The magic of high intensity interval training (or HIIT for short) lies its ability to keep you burning fat even after you leave the gym. In short, your body isn’t able to bring in enough oxygen during periods of hard work. Therefore, you accumulate a “debt” of oxygen that must be repaid post-workout in order to get back to normal. The result — your metabolism is revved for hours after you leave the gym. Trainers refer to this phenomena as excess post-exercise oxygen consumption or EPOC. The biggest way to use it to your advantage is to make short, intense exercise bouts a regular piece of your workout regimen.

Dwayne Johnson to Star in Film Adaptation of 'Rampage' Video Game

The project reunites Johnson, New Line and producer Beau Flynn, who teamed for the hit disaster pic 'San Andreas.'

10 Ways to Build Strength Without the Size

Believe it or not, not every athlete wants to build massive muscles. Think about wrestlers, MMA fighters, gymnasts, or athletes who use their own body weight as their primary resistance, they need the strength, but the additional bulk can be more hindering than helpful. What’s important to consider is that strength is not solely a property of muscle, but rather a property of the motor system. So going for the pump, total muscle exhaustion and complete muscle annihilation is not the name of the game here. Your body increases its strength by a) recruiting more muscle fibers in a particular muscle group and b) increasing the firing frequency of your motor neurons (neurons and muscle fibers). Apply these methods below to jack up your strength, but not your size.

The 15 Most Important Exercises For Men

Every guy who’s into fitness has some methodology, piece of equipment, or program they like over anything else. Some like to circuit train every day, some follow bodybuilding protocols, and still others participate in any number of fitness trends and fads. However, there is a list of exercises that has withstood the test of time, and these moves have become staples in every serious lifter’s plan.

America's Hot Girls of the Gym: 3

ANGT (America's Next Great Trainer) presents the 3rd installment of America’s Hot Girls of the Gym. We hit gyms across America to catch some of the hottest, fitttest girls in action. In this 3rd series, we pick up where we left off by showcasing those fit and sexy ladies who have put their time in at the weightroom to build a rockin' physique. So check these hardbodies out and get inspired to build your own masterpiece in the gym.

Back to Basics: 11 Ways to Build Your Best Cardio Workout

The importance and benefits of doing cardio are clear and in our faces everyday, but unfortunately many people don't know what constitutes as effective cardio. Gone is the day that you could run around town for a couple of miles and “be healthy” or look “fit”. Today’s “fit” man needs to be strong, fast, and athletic. An hour on the elliptical, a walk on a super inclined treadmill, or a 10-mile jog in your neighborhood will not help you attain these qualities. A successful cardio routine involves some key elements that are not in most programs.

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Official 2015 Flex Lewis Classic Event Shirt, Heavy Cotton

This limited run shirt is available as a bonus courtesy of BSN to every NPC competitor registered for the event, pick up will be at weigh in on Friday, June 19th. It is now available for purchase to fans worldwide before the event.

7 Reasons to Eat More Carbs

It's true that cutting chips, cookies, candy, and other carbs from your diet can help you uncover your abs. But if you think eliminating all the carbs is the key to reaching your weight-loss goals, we've got a few reasons to reconsider.

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Thick Back Blitz

Yeah, we just went all Tolkien on you. But the fact remains that a simplistic approach – with the right intensity, of course – can help you construct the kind of back aesthetic that you’re looking for. If you have a width-focused back workout, you can simply do the workout provided on a second day later in the week, which will greatly accelerate your gains. Or, if you’re a high-volume guy, you can go ahead and try adding these moves to your existing back workout on one, all-out back-a-palooza.

Bake Your Own Pizza Bagel Bites

Frozen pizza bagel “bites” are genius, in theory. Pizza is one of the planet’s greatest culinary creations. Bagels are delicious, too. Combined together, especially in handy microwaveable snack form, pizza bagels should take on a Voltron -like greatness. In practice, however, frozen pizza bagel bites only disappoint. Once you unveil the bagels from their plastic packaging, you’re greeted with cubes of sad cheese and a swipe of rust-red sauce atop a bagel the consistency of the cardboard box it came in. Should you choose to ignore these warning signs and cook the pizza bagels anyway, you face one of two fates. The first, born from undercooking, leaves the bagels frosty in the center. This may cause you to return the bagels to the microwave, but at this point you’re far more likely to just continue eating them lest you risk the other fate. The second, born from overcooking, turns the cheese into magma capable of searing the skin on the roof of your mouth. After doing so, you are then left to absentmindedly tongue the scarred spot throughout the week as a constant reminder of your snacking stupidity.

The Best Ways to Increase Your Metabolism

Without a doubt, the most effective way to jack up your metabolism is to put on and maintain slabs of lean muscle mass. Muscle is made up of what is called metabolically active tissue which means that it requires energy to be built, used and maintained. Compare this to fat tissue which pretty much sits there like a blob not burning up any calories at all. The best way to develop muscle mass is by, you guessed it, weight training. Which means even if fat loss is your main goal you should always keep weight training as part of your plan.

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Muscle & Fitness on Twitter

When you tweet with a location, Twitter stores that location. You can switch location on/off before each Tweet and always have the option to delete your location history. Learn more

Meats That Burn Fat | Eat This Not That

Lean and protein-rich, turkey is no longer an automatic substitute for red meat–this bird deserves props on its own. A quarter-pound turkey burger patty contains 140 calories, 16 grams of protein and eight grams of fat. Additionally, turkey is rich in DHA omega-3 acids—18 mg per serving, the highest on this list—which has been shown to boost brain function, improve your mood and turn off fat genes, preventing fat cells from growing in size. Just make sure you buy white meat only; dark contains too much fat. And know that you’re doing your health a double solid by grilling at home: Restaurant versions can be packed with fatty add-ins to increase flavor. Not your problem, since it’s going straight from the grill to your plate (ideally with the best spices to burn fat and peppers mixed in).

The Ultimate Indoor Rock Climbing Workout

, 28 new indoor rock climbing gyms opened in the U.S. in 2013, bumping up the total to 310. Whether you’re bouldering (no rope) or using a harness and rope, indoor climbing is a great total-body workout to get strong and burn calories.

3-Day Ab Workout for a Shredded Six-Pack

That’s it. Designing your core workouts with exercises that fit these categories is all you’ll ever need to build strong abs and an injury-resistant lower back. They can be used as a single progression—one month you could focus only on pure stabilization, work on dynamic movements the next month, and then finally do integrated stabilization exercises the month after—or as a separate focus on each of your training days. I recommend doing all core exercises, except the ones in the integrated stabilization category, first in your workouts, before you train other muscle groups.

The 20 Worst Things You're Doing to Your Body That You Didn't Know

You know that “good bacteria” that’s in your gastrointestinal tract and is apparently the key to better health? Well, it’s also all over your man parts, so using antibacterial soap on them decreases their number of good bacteria, making you susceptible to infections, even of the sexually transmitted variety, says Darius A. Paduch, M.D., Ph.D., director of sexual health at Weill Cornell Medical College . He recommends using Dove non-antibacterial soap. If you’re circumcised, wash up with it once per day. And if you’re sporting a turtleneck—which acts as a mucosal barrier to bad bacteria—opt for every other day. On your days off, just use water.

Healthy Snack Alternates for Every Craving Type

Even if you've followed a strict fitness and diet program for weeks, everyone gets hit with sudden food cravings. Whether you're a victim of late-night salt urges or post-workout sugar pangs, you don't have to destroy your progress by giving in. We offer you healthier alternatives to some of your favorite guilty snacks. Remember, moderation is key, but when you need to satisfy your hunger, don't start shoveling your face with potato chips and cake—try one of these instead.

6 Bench Press Variations for More Mass

Tips: Make sure you use a spotter to lift the bar off and keep your thumbs around the bar because this is a much more risky lift than a traditional bench press. Push the bar back in arc to emphasize the upper chest.

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BSN Syntha-6 Isolate at

SYNTHA-6® and SYNTHA-6® ISOLATE represent two different protein formulas that can both fit comfortably in any nutritional plan. SYNTHA-6® employs a multi-functional protein formula with a well-rounded nutritional profile that makes it an excellent choice first thing in the morning, as a high-protein snack option, or an anytime-recovery shake. And while SYNTHA-6® ISOLATE is a perfectly good choice for these applications as well, its strength lies in a unique protein formula comprised entirely of isolate protein sources with less calories, fat and carbohydrates than SYNTHA-6®, making it the ultimate choice for a post workout recovery or bedtime shake.

10 Week Plan for Getting Huge and Strong

Getting stronger now means that when you return to your normal workouts, you’ll use more weight than before, thus placing greater overload on the muscles for more growth. Just take a look the thickest and freakiest muscled bodies on IFBB Pro League stages — men such as Ronnie Coleman, Johnnie Jackson and Branch Warren, to name a few. The majority of the most massive physiques in bodybuilding have their roots in powerlifting and it’s no coincidence that these men sport muscles that really are as strong as they look.

Four Steps to Prevent Hair Loss

You’re reading this, so chances are fitness is a priority. And one way of keeping your progress in check is with regular weigh-ins. So why not give your hair the same care? Because the key to slowing hair loss is simple: early detection, followed by treatment. “By the time a man has noticed hair thinning, he has already lost approximately 50% of hair density,” says Dr. Keaney. Because men naturally shed 100-200 hairs daily, watching what goes down the drain or in your brush won’t help. If hair loss is a serious concern, guys should start seeing a derm regularly, at an early age. Hair loss doctors have a tools to document and measure the changes in the size of the hair follicle. For example: Dr. Keaney uses a digital hair imaging device (trichoscope) that captures 30x magnification pictures and videos of the hair. This device is used as both a diagnostic and treatment monitoring tool.

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