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Hercules Movie - Revealed

Dwayne Johnson is HERCULES, in theaters July 25th. Visit the official site:

Walking Lunge

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12 Uncommon Exercises You Have To Try

If the same old lifts are getting a little stale, try one of these 12 uncommon movements for anything-but-common muscle and strength gains!

Flex Lewis Classic Prejudging, Part 2

Come along with Flex Lewis and to Part 2 of the 2014 NPC Flex Lewis Classic prejudging.

Sagittarius Horoscope for Saturday, June 28, 2014

Saturday, June 28, 2014 - You Archers aren't typically interested in directing your aim at the inner worlds of emotions. Your intent may be fiery, but your bowstring is currently heavy with the worries of the Cancer Moon. Although you like to point your arrows toward lofty ideas and engage in philosophical debate, you won't be able to think your way out of this one. Give up the struggle; for once, your feelings just need to be felt.

Power Bodybuilding: Big Back Country

Remember: Power bodybuilding is not just a system to build strength . It’s also the best way I know to retain strength while dieting to get lean. Keeping strength levels high should be a priority for everyone, because when you lose strength, you lose size. And if you diet hard only to be left with a body without muscle, what was the point? If you can stay strong year-round, you can stay big year round, no matter how hard you diet when you’re trying to get lean. Strength sustains you.

The Ultimate Leg-Training Workout

All bodyparts should be trained from a variety of angles to maximize musclefiber recruitment. This advice becomes even more important with legs since your quads are composed of four different muscles, the hamstrings are made up of three and a slew of fibers “come in from the north, south, east and west” to form your glutes, Peterson says. “It’s not just about squatting and driving up,” he explains. “You can tweak your stance, and you can change where the load is by doing front squats, back squats and one-leg movements. A lot of people just do it by rote or don’t do it at all.”

Independent Analysis on Supplements & Nutrition

We are an independent organization that presents un-biased research on supplements and nutrition. We currently have over 33000 references to scientific papers. Learn more about us and how we are different .

4 Must Have Supplements for Physique Building

Taking a green food supplement will help you reduce the nutritional deficiencies that occur with any amount of hard training. Most physique athletes and don't eat enough veggies. So how can we make up for this? Consume a whole food-based supplement that provides an array of vitamins, minerals, phytonutrients, plant enzymes and other plant nutrients that the body thrives on. They are your insurance policy for making sure you consume suitable amounts of nutrient on days when you don't eat the recommended 5-10 servings of veggies. Any one of the following will do.

9 Things Guys Do That Can Give Them Man Boobs

But don’t buy stock in the bro (thanks, Kramer!) just yet. Assuming you aren’t born with a genetic disorder like Klinefelter syndrome that can cause the condition, bra-ready jugs are pretty simple to avoid if you heed the causes. Breast tissue—which both women and men possess—feeds off of estrogen hormones. While women naturally have more estrogen, and men naturally have more androgen hormones, men can easily get their estrogens-to-androgens ratio out of whack. The result: Sprouting boobs faster than your high school’s head cheerleader.

The Rock calls Alex McKinnon | Videos | NRL Footy Show | Jump-in

Dwayne 'The Rock' Johnson calls Alex McKinnon after hearing about his inspiring story.

Organic Pesticides: Not An Oxymoron

Gillman says just because an organic farmer used some authorized chemicals is no reason to shun the food. But it's important for consumers to know what's going on. For him, the answer to the ambiguity around organic labeling is to go local. "I go to the farmers market and talk to the growers to see who is serious about reducing pesticide use," he says. "I'd rather buy food from someone who used Roundup once than someone who uses organic pesticides all the time."

7 Power Breakfasts to Power Your Workout

If you work, go to school or have to get other people to school, chances are that the time between your phone’s alarm and you pulling away in your car are likely filled with stress, hustle and coffee-deprived haze. But regardless of your morning rush, you need to fit in some time for food – some sustenance, not only to kick-start your motor but to halt muscle-wasting and top off your energy stores for the day.

Protein Power: How to Make Salmon Six Ways

Want some omega-3s with that lean protein? Whether you’re a fish-cooking virgin or simply need some salmon recipes that don’t feel stale, we’ve got you covered.

Believe It or Not, Cardio Builds Muscle

If you avoid cardio because you think it may negate or slow your  muscle gains , think again: According to a new review of 14 studies, aerobic training like running, walking, and cycling not only doesn’t diminish leg muscle mass—it actually increases it. In several of the studies reviewed, both younger and older men who did about 45 minutes of cardio  four days a week at 80% max heart rate increased leg muscle size by 5% and 6%, respectively. “Aerobic exercise, if done properly, can lead to as much muscle growth as you’d expect with resistance exercise,” says study author Matthew Harber, Ph.D. “Intensity is more important than duration, so if the goal’s growth, work up to 80% of your max heart rate.”

Grilling With Beer Fights Cancer

You’ve been warned that exposing animal protein (meat) to open flames (a grill) can produce carcinogens. Well, break out the charcoal: New data show that marinating meat in beer before grilling kicks those cancer-causing agents to the curb. But: The type of beer you use matters.

7 Foods That Fight Sun Damage

The spotlight on sun damage is burning brighter today than ever before. Not only do we know more about the harmful effects of the sun, but also we have more information and products available to help fight back. Of course, keeping out of the sun, covering up exposed skin, and wearing a good sunscreen are your best bets for protecting yourself against harmful rays, but there is one line of defense you could be forgetting: your grocery cart. Whether you have a long day in the sun ahead of you, or you’ve already been burned, with the help of Maria-Paula Carrillo, M.S., R.D.N., L.D., we’ve listed seven  foods that work from the inside out to help repair your skin and build up its defense against the sun.

The Best Body-Recomposition Workout

Hala Rambie, a scientist who defected to West Germany during the Cold War, found that fat loss could be accelerated by raising levels of blood lactate—an energy substrate. More lactate corresponds to greater release of growth hormone, which tells your body to grow muscle and burn flab. The best way to raise lactate quickly is to pair upper and lower-body exercises, or opposing movements, for rep sin the 8–15 range. The sweet spot for sets is three, and rest periods are restricted to 30–60 seconds. This approach has since become known as German Body Comp.

The 3-Move Total Body Workout

We often times get caught up in the plethora of exercises and routines that are displayed all over the Internet. Having too many options to choose from can keep us from focusing on our goals. We start a routine with hopes to build more muscle and strength, faster, but then end up finding another great routine to follow two weeks later. It is true that you need to switch things up once in a while to create continual adaptations. But many take this to the extreme. Six weeks is a good amount of time to work consistently at a routine. Tracking your numbers, and adding weight to the bar while continuing to work on form and execution, will bring you much better gains than changing your routine all of the time.

The 7% Body-Fat Diet

We estimate that the average weightlifting guy walks around at about 15% body fat. This is well within healthy levels, but it’s not going to turn many heads on the beach. (Reminder: Beach abs are carved in winter.) To look that good, you need to get below 10%—the point at which most guys can see some definition—and preferably as low as 7%. That seems to be the magic number associated with adjectives like shredded, diced, and genetically gifted (haters always gon’ hate). The plan is simple: six-pack, 7%, eight weeks. let’s go.

Twelve-Week Explosive Bench Program

The basic premise of the program is to develop more and more explosive capabilities over the twelve weeks. Incline bench and close grip were chosen because they make the range of motion longer than a regular bench and therefore you have to really push to accelerate through the entire range of motion. The floor press and two-count paused bench were chosen because you have to maintain tightness and learn to explode from a dead stop like you will in competition. I stayed away from different bars and chains because that isn’t something everyone has access to. However, bands are great for developing speed. They’re also relatively cheap and easy to carry to the gym with you, so grab a pair.

The Best Barbell-Only Back Workout

You’ll begin with the hang clean, an Olympic  weightlifting exercise that works everything but requires the traps to help heave weights from the knees to the shoulders. Then you can target the lats with rows from various angles. If overemphasizing chest work has left your front and back out of balance, you couldn’t ask for a better tool than the trusty barbell to set things right.

FDX2 Build Burn Fat Build Muscle Vegan Style (Fitness)

The key to build muscle and burn fat is to hit that sweet spot of nourishing the muscles but not the fat cells. FDX2 is all about that!

Fighter Diet News

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

Arnold Schwarzenegger: Pumping Cardio

I also did, there was no such word as cardio.


This program is based on the use of three exercises (leg extensions, leg presses and hack squats) that directly target the quadriceps with little stress placed on the hamstrings and calves. If your quads are a weakness, you should prioritize them by training them all-out after a rest day, when they are freshest.You can substitute front squats for leg presses, but that may fatigue your hamstrings, glutes and lower back before your quads get enough work. Since any type of squat requires balancing the weight under control and consideration of protecting the back, leg presses can be more effective in keeping full attention on the quads.

The Best Cardio Machine Workout

DIRECTIONS Spend one minute on each piece of equipment and repeat for rounds. Gauge your intensity with the rating of perceived exertion (RPE)—a simple 1 to 10 scale where “1” is relaxed and “10” is all-out effort. Rest only as long as it takes to transition between stations. Specific RPEs have been set for you for each round, but the machines are interchangeable. So if you can’t do the exercises in the order shown, don’t worry about it. Just hit the right RPE on each machine in turn.

FLEX July Issue: Sneak Peek!

The July issue of FLEX Magazine is in stores now! Here's a sneak peek of what we have waiting for you. Be sure to pick up your copy today!

Insulin's Role in Your Muscular Physique

This plays a role in insulin action and muscle glycogen storage after exercise. Furthermore, the longer you go after exercise, the more this effect decreases. This means it is probably a good idea to consume the bulk of your carbohydrates shortly after your workout. The advantage is that most of the calories consumed shortly after are partitioned favorably towards skeletal muscle, which in turn facilitates better adaptation from training. However, it does not mean you will lose muscle mass if you don’t. After all, total calories at the end of the day still takes priority over timing of nutrients.

Lose Your Last 10 Pounds - For Good!

Another metabolism booster is a technique called Tabata, in which you finish your weight workout with an exercise done for 20 seconds of work, followed by 10 seconds of rest. Typically this is repeated a total of eight times (four minutes total), which also boosts EPOC significantly. Again, choose a multi-joint exercise rather than a single-joint move to get the most benefit.

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.

Your Bodybuilding Dream

Are you delusional or realistic about your physique goals?

'Dance Moms' spinoff 'Raising Asia' stars dancer Asia Monet Ray - Zap2it | News & Features

Lifetime has ordered another "Dance Moms" spinoff -- and this time, it doesn't involve Abby Lee Miller. Asia Monet Ray, once of the pint-size dancers featured on "Dance Moms" and "Abby's Ultimate Dance Competition," is getting her own show, called "Raising Asia." The new docuseries will follow the 8-year-old dancer/singer/YouTube phenom and her model mother, Kristie, and will premiere on Tuesday, July 29 at 10 p.m. on the network. The 14 half-hour episodes will also feature feature Asia's professional bodybuilder dad, Shawn, and younger sister, Bella Blu, as the family helps Asia follow her dreams of fame.

The Guardians of the Galaxy Workout

"Chris' athleticism is amazing, he is incredibly disciplined and his work ethic is phenomenal. " says Gaver. "He isn’t the client you have to push; He is the type of client you have to pull down. If you were to walk into the gym when he was training, you would have thought for sure you’ve got a guy getting ready for the NFL Combine."

Why Wikipedia Could Cost You Your Life

Feeling iffy? Call your doc. A new study found Wikipedia's health entries could be giving you serious misinformation.

12 Foods to Remove from the Fridge Forever

Not only is fresh poultry lower in calories, salt, and saturated fat than lunch meat, it’s also less expensive: “Buy an all-natural rotisserie chicken, or chicken breasts, and roast or poach them all at once, then keep them on hand for the week,” Geagan suggests. You’ll get leaner, and going natural will help you reach long-term health goals, too. Your cardiovascular system will stay resilient (read: less prone to heart disease), and by avoiding nitrates, you’ll reduce your risk of colon cancer.

The 10 Fittest Superheroes

The oncoming warm weather brings with it the summer blockbuster movie season, which with this day and age means a slew of action/CGI/special effects-packed superhero movies. These box office mainstays often provide a great excuse to spend a couple of hours in an ice-cold theater on some of the hottest days of the summer. It’s also a time to see which actors worked out obsessively to get ripped for their big screen superhero gigs and just how ludicrously jacked some of the previously buff guys got (this year, see Chris Pratt and the Rock, respectively.) In this list, we catalog some of the strongest superheroes in film history, along with the actors who trained meticulously to look the part. 

Size Secret #6: Train Each Muscle Group Twice a Week

PHIL HEATH: “For me, legs were always a body part that I felt could be better. I found that training them twice a week, every three or four days, worked out best for adding size and detail. Many guys tend to think you only need to train a specific area once per week, feeling it leads to more growth. I disagree, as when it comes to bringing up lagging areas, training them twice per week will not only yield gains in size but also in detail, especially during contest prep.  Eight-time Mr. Olympia Ronnie Coleman trained everything twice a week for the majority of his career, so it’s kind of hard to debate against someone who carries his muscle mass.”


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Pec-Ignition: Pump Up Your Pecs

Individuals who don't train fail to understand how post-workout soreness can be a good measure of a terrific workout. Can't make it up the stairs? Congrats on another good leg workout ! Feel a dull pain in your shoulders when picking up the grocery bags? Yup, that was Tuesday's delt routine . But finding the right combination of exercises, sets, reps and techniques to bring you to the promised land of (good) pain can sometimes be elusive. This is especially true for those with some serious lifting experience under their belts. The more you train, after all, the harder it is to damage your muscle fibers. Not today. This month's chest workout is a monster loaded with high-intensity plateau-busters that'll obliterate your pecs, give you a massive pump and - you guessed it - leave your chest sore for days. Because of the high volume and intensity, this is definitely one workout you'll want to repeat, but make sure you do so infrequently since it could contribute to serious overtraining. We'll start by blasting your chest with presses from the three major angles, starting with two incline moves - a couple of sets of incline bench presses first, then three grueling sets with dumbbells.



Five Things You Need to Know About HBO's 'The Leftovers'

Is the Rapture coming, or has it already happened? HBO's new series, The Leftovers , grapples with this profound question. The show takes place in the aftermath of the unexplained disappearance of 2% of the world's population. Those left behind are struggling to make sense of what has happened and are trying to deal with the fallout. The main character, Kevin Garvey, who is played by Justin Theroux, is a cop with two kids in a suburb of New York, and the show takes place three years after the event. Here are five things you need to know about the series:

42 Elitefts - Timeline Photos | Facebook

Drag the corners of the box above to crop your new profile photo.

Interview with Inspirational Bodybuilder, Jeff Black

Flex Lewis and FLEX Sr. Web Editor Angelica Nebbia talk with NPC bodybuilder, Jeff Black, about his inspirational journey.

6 Best Craft Beers for Grilling Season

John Hall, author of The American Craft Beer Cookbook, serves up his top picks to pair with whatever's on your grill this summer.

BPI Sports 1.M.R Vortex at

Directions For 1.M.R Vortex: USE ON TRAINING DAYS ONLY. PLEASE BEGIN WITH ONE SERVING (1 SCOOP) TO ASSESS TOLERANCE LEVEL BEFORE PROGRESSING TO TWO FULL SCOOPS. Take one (1) serving (1 scoop) approximately 15-30 minutes prior to training, blended into 6-8 ounces of cold water or beverage, or as suggested by a qualified healthcare practitioner. Important Note(s): Do not exceed two (2) servings (2 scoops) in a 24 hour period. Avoid eating food or drinking a protein shake within an hour after consuming 1MR VORTEX™. To avoid sleeplessness, do not take within four (4) hours of bedtime. Taking 1MR VORTEX™ with food, or on a full stomach, may diminish its effects.

Roelly Winklaar's Delt Demolition Program

The fresh air, crystal blue ocean, amazing beaches, and average 80-degree days on the picturesque Dutch island of Curaçao would be distracting to most bodybuilders preparing for a contest. But for Roelly Winklaar, coming home to the place of his birth has only led to a renewed focus on his training and dieting. Maybe it’s his mom’s home cooking, or the brutally honest critique he gets every day from his sister and manager; but something about this island paradise fueled the recent improvements to Winklaar’s physique and led him to victory at the 2013 IFBB Chicago Pro. He attributes his win to the relaxed attitude he regained when he got back to familiar ground and surrounded himself with his very supportive friends and family.

Skincare 101: Five Ways to Fade Acne Scars

If your face tells the story of your most recent run-in with acne, use these expert tips to lighten up the stubborn scars that linger long after breakouts are gone.

The Fit Person's Guide To Social Media

After a long day's work, sometimes that couch looks far more inviting than a gym commute. Social media to the rescue! The rise of fitspiration has allowed people to find and provide motivation via quotes and images meant to ignite the fitness fire in you when you think it's gone kaput. When you feel like skipping the gym today, spend a little time on social media to read some motivational posts or scroll transformation pictures. Get yourself pumped and then destroy some weights at the gym!

Size Secret #5: Neurological Overload Set

BEN PAKULSKI: “Neurological overload set training is something I do that contributes to muscle growth and overcoming plateaus. On the final set of a given exercise — usually for each exercise in a workout — I perform four consecutive drop sets in 20% increments and try to knock off at least 5–6 reps with each weight. I find this to be a great way to overload the muscle, as well as overload the nervous system to force adaptation.

Exclusive Interview with MHP's Strongman Brian Shaw (with contest and training footage)

World champion strongman Brian Shaw talks to MHP and opens up about several topics including his rivalry with Zadrunas Savickas, his feelings on his performance at the 2014 Arnold Classic, and his latest challenge to himself which he has been keeping a secret...until now.

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54 Betancourt Nutrition RIPPED JUICE EX2 at
55 Get Into Sheamus Shape with the Celtic Warrior Workout
56 Flex Lewis Trains on the Eve of the 2014 Flex Lewis Classic
57 STRONG Life Ep. 26: 3 Tips To Start Your Day with POWER to Maximize Success - Zach Even-Esh
58 America's Hot Girls of the Gym II
59 Three Whiskeys of Summer 2014