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Dorian Yates and Chris Cormier/Directors cut/ extra 10 minutes of unseen footage

Directors cut/ extra 10 minutes of unseen footage Dorian Yates and Chris Cormier, LEG workout from Blood and Guts 2009 at Temple Gym Birmingham.

FD Butt Bible Volume 3 (Athlete)

GLORY Last Man Standing - Joseph Valtellini Pre Fight Interview

Tickets to GLORY 17 and Last Man Standing: Canada's Joseph "Bazooka Joe" Valtellini is becoming a true household name in GLORY. He put o...

Sports Training Guide: The Soccer Performance Workout

Whether you're getting ready for the World Cup or your co-ed league, add strength, endurance agility to your game with this explosive routine.

Goosegump the Fighter Diet Cat

Goosegump shares his fitness tips

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Top News
Sagittarius Horoscope for Friday, June 6, 2014

Friday, June 6, 2014 - You want to jump off the emotional roller-coaster today, but ending your ride prematurely isn't the best idea. It may take a few more weeks to achieve your current goals so hold on through all the ups and downs to earn the success you seek. But if you grow weary of all the excitement, just remind yourself that it's only a temporary distraction. Your perseverance goes a long way toward helping you reach your destination.

6 Ways to Row Right

But even Lee and Dorian stepped away from the barbell row now and again. Total back building requires the infusion of several different types of rows, each offering a slightly different muscular emphasis. Master them all and no back fiber will go unscathed. These six versions are a good starting point. Mastering these and understanding how they tax your back will get you ready to move on to more challenging versions in no time.

The Best Protein For Your Bodybuilding Goals

When : Broken up as snacks consumed over the course of the day. "“One way of getting the appropriate amount of protein in the diet is eating healthy snacks throughout the day," says Christine Evans, a nutritionist with NatureMade. Foods such as cottage cheese, yogurt, milk, hard-boiled eggs and protein shakes are very easy to make quickly or bring with you for a snack on the go.

Trick Out Some Killer Triceps

This is a great move, but typically you need a partner to place weight across your lap. If you don’t have a partner, sit on one bench and set the weight across your lap, then put your hands in position. Next, place one foot at a time on the opposite bench before you press upward onto your hands and move your glutes off the bench. At the end of the set, sit back up on the bench and remove one foot at a time from the opposite bench.

Top 10 Squat Mistakes

But with any complex exercise, there’s a lot of room for error and the squat is no exception. Here are the top 10 mistakes people make with squatting, why they’re bad and exactly what you need to do to avoid them. 

Eat Like a Pig & Still Get Ripped

As a regular reader of M&F, you know the roster of bodybuilding-friendly foods like the back of your hand: chicken breast , tuna, cottage cheese, oatmeal, brown rice, vegetables , etc. Chances are, you’ve tried every imaginable combination of these staples to keep your meals tasting fresh. But if you’ve exhausted your culinary creativity and you’re about to eat tuna with oatmeal just to try something new, we urge you to stop. Back away from the Starkist and the Quaker Oats, and read on. We’ve just developed a diet that’ll allow you to eat like a regular guy while still getting ripped. Read that sentence again if you have to. You done? Now we’ll explain how you can do this with a little primer on “bad foods.”

Try 3 Unconventional Tri Moves

Everybody that trains wants big arms but almost everybody underestimates the role of the triceps in the arm size equation and focuses a disproportionate amount of time training the biceps. More experienced trainers know that the triceps compose roughly two thirds of the upper arm meat but still spend the bulk of their time on familiar, easy moves like pressdowns. The danger there is that your triceps can become too accustomed to using the same three or four exercises every week, leaving you in a perpetual plateau.

Get Pumped! Your Top 25 Workout Songs

Motivation is the key to keeping you primed to keep pushing heavy weight in the gym. And what better motivator is there than music? We asked the experts--our dedicated  Muscle & Fitness fans--what music makes their heart rate rise and gets them pumped to hit new PRs, and you answered. Here are the top 25 workout songs for every musical taste.

Green Beret clarifies difference between war and twitter for Gwyneth Paltrow - Allen B. West -

It’s possible that Gwyneth Paltrow’s words were misinterpreted. I don’t think she was trying to compare mean Twitter comments to to the trauma and tragedy of war. I just don’t think she articulated her thoughts very well at all. I don’t believe she was trying to say that mean comments were traumatizing her, like war is traumatizing. I think she was trying to say that people tend to dehumanize others people online, which allows them to verbally attack others without remorse, in a similar way that some soldiers throughout history have been taught to dehumanize their enemies in order to be able to kill them, when necessary. I think she was referring a certain mindset that is necessary to say things certain things to other people, without having to see them as a real people with lives and families and feelings. If a soldier started thinking too much about an enemy having a mother that missed him or a wife or kids, that could make it very difficult for him to shoot the enemy. But, in combat, enemies are given derogatory names, likes Krauts, J@ps, g00ks, sl0pes, towel heads, Haji or simply just, “The Bad Guys”.

#CaughtBeingHealthy: Show Us Your Fit-Inspired Instagram Photos

Whipped up a #nofilterneeded nutritious dinner? Share your next healthy moment on Instagram with the hashtag #CaughtBeingHealthy and you could win a bike and hike trip to Yosemite National Park!

3 Pointers to Vault from Average to Full-Blown Meathead

I have had the exact same problem up to recent months. I believe it came from sitting in front of a computer for 8 hours a day. One thing that really helped me was to get an adjustable desk so I can stand up throughout the day. Also, we have a large parking lot where I work and I will walk a couple of laps around it 4-6 times a day making sure to emphasize the movement of my pelvis and legs instead of the normal power lifter walk of slinging each leg forward and twisting at the lower thoracic. I too used to (probably)hyperextend my arch when squatting and deadlifting until I realized that was what contributed most to my problem – I learned the solution by a different means than Chase. It came to me while doing bent over rows. Instead of looking up and arching hard I look about four feet in front of me and try to picture my head and back on the same plane so I don’t over arch. Once I figured out how to emulate that same “bracing” while performing squats and deadlifts, I really started to feel better. I’m not completely healthy yet, but I have made a huge amount of progress in 4 months, going from not being able to stand at the kitchen sink for more than 5 minutes to squat and deadlift respectable weights in the same week.

The Summer Body Project: 8 Morning-Grinder Muscle Workouts

The Summer Body Project has officially kicked off and you've finally decided to get yourself into gear. If you've been following along with the program, you're well aware of the eight-week workouts for leaning out or bulking up, designed by three certified trainers and athletes who have been in your shoes before. These morning-grinder workouts are an add-on to the regular workouts you'll be doing. The purpose of the morning-grinders is to kickstart your day, get the blood flowing, release endorphins, and get your muscles pumped.

Six Pack Ab Secrets Revealed

Spinal flexion moves such as situps neglect the effective midsection moves that require no motion at all—the old-school isometric exercises that require you to brace your abs and hold for time. Combine this crunch-free workout with a fat-loss nutrition plan to build a strong core and the rowing and climbing will jack up your metabolism, keeping you burning calories for hours post workout. These four moves are called core training; and that’s the secret to the coveted six pack.

Ask Men's Fitness: Will More Protein Help Me Build More Muscle?

MF: Only up to a point. Protein is the main ingredient in muscle fiber, but it’s only one part of a complex system of nutritional, hormonal, and mechanical requirements that need to be balanced in order for muscles to grow bigger and stronger. More protein in lieu of hard training, optimal sleep, and sufficient calories and micronutrients won’t lead to results.  The Men’s Fitness Food Pyramid that I helped design with several nutrition experts calls for daily consumption of 1–1.5 grams of protein per pound of your body weight. This holds true whether your goal is muscle gain or fat loss.

Quitting Smoking Could Ease Depression

Despite what you may think, cigarettes don’t boost your mood. Two questionnaires filled out three years apart by 4,800 daily smokers showed that smokers who’d quit since the first survey were a lot happier by the second.

STRONG Life PodCast 21: Alwyn Cosgrove on LIFE, Business & Success - 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!

Arnold Schwarzenegger has puff of cigar on set of Terminator: Genesis

But Arnold Schwarzenegger looked in bliss as he had a sly smoke break on the set of Terminator: Genesis in New Orleans on Thursday.

Clear Results Program: The Workout

Build groundbreaking strength and shirt-busting size with this 12-week training program.

APF Senior Nationals Preview

Several members of elitefts™ will compete this weekend in what could go on to be the start of a world powerlifting championship run. Joe Schillero, Ted Toalston, Dave Kirschen, and JL Holdsworth will each travel to Grand Rapids, Michigan for the APF Senior Nationals, a qualifier for the WPC World Championships later this year.

8 Weeks to TREEmendous Legs

Since many lower-body muscles span two joints, they play a role on each joint and are involved in both isolated and multi-joint movements. For example, your main quad muscle, the rectus femoris, works across the hip and knee on the front (anterior) side of your body. This partially explains that they sometimes don’t fire during certain portions of the squat movement and why some good leg extensions may help your ailing legs. Several muscles in the body need to be attacked in a few different exercises to ensure they’re completely blitzed. And this is just the beginning.

Food & Drinks

SuperTraining Meet Recap - Juggernaut Training Systems

Well its taken a while for last weekend to really set in and I’m still not sure that it has but I’ll give you a recap anyways. Last weekend, I competed at my first meet in slightly over a year, since herniating 2 discs (7mm at L4-L5 and 4mm at L5-S1). When I saw that […]

Exercising Late Won't Keep You Awake

Evening workouts don't affect sleep quality, says a recent poll.


A fascinating Swedish study found that when diabetics ate a low-carb, high-fat diet (50 percent fat, 20 percent low-glycemic carbs, and 30 percent protein) they lost equal amounts of fat after 6 months (4 kg) as a group that ate a low-fat, high-carb diet (30 percent fat, 60 percent carbs, and 10 percent protein). The low-carb, high-fat group decreased insulin and had better blood sugar regulation than the high-carb group, indicating better metabolic chemistry.

Growth Surge

Some supplements, when taken in large doses for a short period, might be just the thing for blasting through that plateau. Combining the following ingredients at the prescribed doses for one full week could give your muscles everything they are asking for and then some. Instead of the usual beat-down tactics, you’re taking an alternative route to the same end by jacking up your power and energy while igniting your growth triggers. It’s an opportunity to get back on the path to huge, which isn’t such a stellar word for Scrabble players, but it is a kick-ass word for bodybuilders.

DeFranco's Gym Apparel Collection

Joe DeFranco is the founder and owner of the world-famous DeFranco's Gym (est. 2003). “DeFranco’s” pioneered the hardcore, warehouse-type training centers that are now popping up throughout the country. Their results-driven, New Jersey-based facility was built with one thing in mind – IMPROVING ATHLETIC PERFORMANCE! DeFranco’s caters to serious high school, college and professional athletes that are driven to reach their full athletic potential. Up until this point, all DeFranco apparel was reserved for DeFranco-trained athletes only. But now, DeFranco's wildly popular gear is finally available to YOU! Enjoy the store.

Transitional Antagonistic Arm Training Block

In the meantime, I am using these lighter, pump-focused workouts to lead me in the right direction for the Olympia. They are used to prepare me for the new program that John designed and allow my nervous system to fully recover from the jet lag I experienced during competition traveling. It is important to note that it is best to stop short of failure on every set of every exercise if you are transitioning to normal training post-contest. For that reason, I do not push failure on any exercises during this training block.

Summer Body Project

Our certified strength and conditioning coach, and former heavy-weight turned hard-body.

Your Complete Guide to Dairy

For one, dairy is chock-full of calcium . Yes, it's the mineral that makes bones stronger, but it's also required for muscles to properly contract, and it has even been linked to weight loss. Several studies, such as one conducted at the University of Tennessee (Knoxville), show that a higher calcium intake from dairy consumption leads to greater fat loss. And according to research published in the Journal of the American College of Nutrition, subjects who consumed more calcium and low-fat dairy products had a smaller waist:hip ratio, meaning they had less abdominal fat. Here, then, is a rundown of the four most popular dairy products, with a full examination of why you should fit them in your diet.

10 HIIT Workouts to Get You Shredded for Summer

High intensity interval training (HIIT) has the fitness industry buzzing because of its potential to torch maximum calories in a minimum amount of time. The idea is that you do short periods of all-out work followed by short periods of active rest to make the body work harder than it does during steady-state cardio. Now that summer is here, there are absolutely no excuses for whipping yourself back into beach-body shape. To capitalize on the benefits of HIIT, we reached out to George “Hit” Richards, celebrity fitness trainer and calisthenics expert, and Pete Bommarito, C.S.C.S., U.S.A.W., a certified MAT Jumpstart Specialist and owner of Bommarito Performance Systems, for a variety of interval workouts designed to burn fat, build muscle, and enhance sports performance. Get in the best shape of your life (and look like it, too) with these 10 fat-blasting interval workouts.

Iron Maiden: Arianny Celeste

When it comes to heating up the UFC Octagon, no one turns up the temperature as much as the beautiful Arianny.

Tommy Hilfiger Men's Underwear, Colors Cotton Boxer Brief 2 Pack - Underwear - Men - Macy's

Tommy Hilfiger Men's Underwear, Colors Cotton Striped Boxer Brief 2 Pack

When Muscles Won't Grow

It’s exquisitely rare that any bodybuilder finds that every muscle reacts to training with the same degree of growth response. The vast majority of even the greatest champions find that certain muscles respond much better WHEN MUSCLES DON’T GROW THE VAST MAJORITY OF EVEN THE GREATEST CHAMPIONS FIND THAT CERTAIN MUSCLES RESPOND MUCH BETTER THAN OTHERS. than others. For the most famous former Mr. Olympia, Arnold Schwarzenegger, as great as his arms were, his hamstrings were devoid of even remotely similar development. At the other extreme, one of the lesser-known for- mer Mr. Olympia winners, Chris Dickerson, had impressively developed quads, hamstrings, and calves. But his arms were astonishingly unmentionable for a bodybuilder of that lofty a level. Even the freakiest of all former Mr. Olympias, Ronnie Coleman—who adorns the cover of the 3rd edition of my book, Extreme Muscle Enhancement—with all of the praise and adoration heaped upon him, no pundit has ever said they wanted his calves (which were, by comparison, mediocre at best). Yet in each of these cases of deficiencies, I can as- sure you that none were the result of a lack of training.

8 Reasons Your Biceps Are Flat

Wondering why your arms won't grow? See what's missing from your diet and training regimen.

Big Ramy Guest Posing at the Dennis James Classic

Dennis "The Big Bad" Wolf Guest Poses at the Dennis James Classic

The Best Anytime Workout

Set a timer for however long you have—even if you’ve got only 10 minutes.  Complete as many reps as you can of each exercise, and count them. Stop a set when your form breaks down, and rest as needed. Make note of your total number of reps for the workout. Each time you repeat the workout with the same time period, try to complete more total reps. For example, if you worked out 10 minutes on Monday and then 25 minutes on Wednesday but could manage only 10 minutes again on Friday, try to get more work done in Friday’s session than in Monday’s. Try to perform the workout four to six times per week.

5 Muscle-Building Breakfasts

Pancakes aren't just for Sunday brunch. With the right mix, pancakes can provide your body with ridiculous amounts of protein and healthy carbs. Just make sure to skip the premade white flour-based mixes. Instead, opt for a high-protein blend such as Mancakes or FlapJacked. FlapJacked delivers 15-17g of protein and 4-7g of fiber per 200-calorie serving. Mancakes packs in 21g of protein, 10g of fiber, and six superfoods per 280-calorie serving.

The Best Band Only Ab Workout

Get ripped quick with this four-move resistance band ab workout

Master the Snatch

However, this explosive, multi-joint, total-body, jumping movement is as close as one can get to a functional movement. Because of the distance the bar is moved and the speed at which it’s lifted, there is no better lift to create power (force x distance/time=power). You have to move the bar a long distance to get it over your head, and you have to do it quickly or you won’t make the lift. This power will transfer to almost any sport/activity that you’re training for, from martial arts to Ultimate Frisbee.

Train with Jay Cutler, Episode 4

Hi everyone, my name is Jay Cutler. I started developing a fit physique when I was a teenager, while working for my brother’s concrete business. At 18 I started training. And by 19 I won my first show. Over the years, I’ve won numerous shows and awards, including the most prestigious, Mr. Olympia, four times. At this point in my career, my passion for training has extended beyond myself; and now I love showing other people how to achieve their fitness goals.

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.

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.

Do You Need Sports Drinks? - Born Fitness

In fact, for most weekend warriors, the  need  for Gatorade isn’t as real as the ads will make it seem. Yes, there are benefits to the sports drink. But those benefits are only derived when you deplete your body of certain nutrients. Meaning, if you’re the type of person who goes to the gym, pounds weights for 45 minutes, and then slugs back a Gatorade or two, you’re probably not doing your body any favors. And if you’re focusing on appearance, you’re definitely not going a to help promote progress. In this situation, water can do the hydration trick. But when you’re working out at a high intensity and crushing your body? No doubt you need more than water. You can refuel with “real” food, but something like Gatorade will help. And maybe more importantly, is both easy and efficient. When you’re trying to decide if you need a little liquid recovery, here’s what you should consider.

5 Infamous World Cup Moments

Soccer moms can turn away now. The World Cup, a festival of color, skill, and of course some serious tension, is about to kick off in Brazil. Over the years, exponents of the beautiful game have brought joy to millions of fans around the world. But there have also been times when filthy foul play and cynical cheating were showcased to the same adoring public. Check out these five moments of infamy.

The Injury-Prevention Training Guide

The best practice for preventing injury is General Physical Preparedness (GPP). General physical preparedness training is the first concept to understand when talking about injury prevention, especially for trauma. It means maintaining a baseline of fitness so that you can respond to physical challenges without harm. The following list has the five main GPP areas you need to improve:

5 Mental Tricks for Better Workout Results

“Light weight,” eight-time Mr. Olympia Ronnie Coleman says as he settles under a bar for a max-rep set of bench presses at 495 pounds. Little verbal cues like this represent the tip of the iceberg for what people have used to help them get through tough workouts. The brain is willing, after all, even if the flesh is weak. Our panel of experts chipped in on some of the psyche ups that they use to push the envelope in the gym.

The 36 Best Liquors For Father's Day

Put down the tie, dude, and forget the box of golf balls. Your father can buy that stuff himself. But a fine spirit is always a great gift—and an unexpected one. Not only will your dad think of you every time he reaches for the bottle, but it’s also something you two can enjoy together. So this year we’ve asked nine experts to recommend, in their own words, their favorite hooch—bottles they’d be proud to present to their own father. I’m sure that among these 36 picks, you’ll find one that’s just right for yours. (By the way, son, if you’re reading this, a bottle of that Balvenie 40 will go a long way toward keeping you in the will.) Photos by .


Give your body ample time to recover both in between sets and out of the gym. Don't train sore muscles or push yourself until you drop to your knees. As your transformation moves forward, you'll start to get a feel for what your body needs. You will find that after a day off your body will be stronger and your workout will improve. You will notice a difference in intensity between 30-second rests and 90-second rests. The new transformer tends to be zealous, experiments with a variety of training modalities and pushes him or herself to oblivion with eight workouts every week, three hours every day. This rush to fitness wears you out.

Flexatron: Armed for Battle

Rhoden's biceps and triceps are the epitomy of balanced size & shape. Year by year his arms keep growing along with this career where he currently stands as a top contender for every major title in bodybuilding.  To build these guns, Rhoden trades off between triceps and biceps moves in a quick but deadly efficient 45-minute session. Here, he offers a blow-by-blow account of the action.

Neon Sport Kinetic at

Warnings: This product is only intended for healthy adults 18 years of age or older. Do not use if pregnant or nursing. Before using this product, consult a licensed, qualified health care professional if: you are using a thyroid medication or blood thinner (anticoagulant), or you are taking any other dietary supplement, prescription drug, or over-the-counter medication; or if, you have been treated for, diagnosed with or have a family history of, any medical condition including but not limited to: high or low blood pressure, diabetes, cardiovascular, psychiatric or seizure disorders, stroke, or heart, liver, kidney or thyroid disease. Discontinue use 2 weeks prior to surgery. Immediately discontinue use and consult a licensed, qualified health care professional if you experience any adverse reaction to this product. Do not exceed recommendations for Suggested Use. Use only as directed. Do not use if safety seal is broken or missing. Store in a cool, dry place. KEEP OUT OF REACH OF CHILDREN.

51 Best Workout Ever: Chest by Steve Reeves
52 Arnold Schwarzenegger: Take a Dip
54 Why Every Eater Should Go Fishing
55 SuperTraining Meet Recap - Juggernaut Training Systems
56 6 Things to Give Up to Get Rid of Your Gut
57 5 Success Tips for Life AND Lifting - Zach Even-Esh
58 Bad-Ass Workout of the Week: Interval Training Insanity
59 Seven Bad Habits That Could Make You Healthier
60 Breakthrough Skin Tightening Cream