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WATCH: Louie Simmons on Grit Media

Louie speaking on why Westside is the best, athletes and coaches he has worked with, what's wrong with the strength and conditioning industry and why steroids should be legal in sport.

Fitness 360: Raynor Whitcombe, Samoan Strength -

BodySpace spokesmodel Raynor Whitcombe wants to inspire his fellow Samoans—and the world—to live fit. Read his story and get his full fitness plan!

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Ask DeFranco's Gym - ep. #37: Shoulder Position for Rows and Pull Ups

DeFranco's Gym Director of Sports Performance Cameron Josse talks about the importance of shoulder positioning in pulling movements to help save your shoulders from unwanted pain or dysfunction.

Sagittarius Horoscope for Sunday, June 7, 2015

Sunday, June 7, 2015 - People might complain about working with you if you are rigid about your schedule today. However, you can't even see how stubborn you are now; in fact, you may actually think your approach is extremely flexible. The simple proof is in how well you get along with your coworkers. If you can sense any hostility, rest assured it will swiftly dissipate if you are more willing to cooperate. Changing your attitude turns an adversarial relationship into a collaborative one without a lot of stress.

Food Fixes

Knowing that, why would you settle for a good meal plan when you can have a terrific one with just a few tweaks? To eat like a true bodybuilder and optimize your results in the gym, you need to pay attention to the specifics, like when to eat slow-burning carbs and when to rely on the fast-burning variety, and when to consume whey protein versus using a casein-based protein food.

6 Perfect Post-Workout Meals

Eating quality food post-workout is crucial…you know, if you expect to make gains and stuff. The science on recovery is a little War-and-Peace-y in its complexity but you can boil it down to a few nutritional musts: in order to optimize your results, you need to replace the amino acids and glycogen lost during your workout.

Nicole Wilkins's Best-Ever Butt Workout! -

Squats and lunges are great, but they're not enough. Your butt needs this all-around workout from Figure Olympia champ Nicole Wilkins in order to reach its full muscular potential!

The 8 Best Ways to Switch Up Your Plank

Planks are the new sit-ups for modern-day  core training . People like numbers so instead of doing 300-500 sit-ups every night, they’ll form a statue-like creature on the floor next to their bed and be motionless for as long as possible. But, as with anything, we must apply the Principle of Progressive Overload to ensure continued progress. No one in their right mind wants to hold their planks longer and longer—thankfully, progressive overload can be applied by other means.

Rip it Good

There are many different types of “fat burner” supplements on the market, but perhaps the most popular and effective category is thermogenics. Thermogenics work by boosting the body’s metabolism. That is, you burn more calories during a given activity, even if you’re just sitting on your butt watching Pumping Iron again. Most products achieve this effect by increasing norepinephrine (a neurotransmitter that the nervous system releases; it is basically a form of adrenaline). Synephrine is one supplement that raises norepinephrine. Try doses of five to 20 milligrams (mg), from a standardized Citrus aurantium extract, once or twice daily for amaximum of 40 mg per day.

The No-Squat Leg Workout

After completing the workout, do full body static stretching, spending 1-2 minutes on each bodypart with extra time spent on trouble areas like tight hips and upper back. If possible, drink a protein shake with simple carbs at this time too, if not shortly after, to promote proper muscle recovery.

The Ultimate Lat Workout for a Bigger Back

This is perhaps the most prevalent problem in faulty back training and the number one reason, in my opinion, that spectacular back development is so rare. Usually one or all of the following mistakes are made by most when training back...1) Too much weight is used! Stop swinging and jerking and control the exercise throughout the entire ROM, 2) Failure to “set the body” correctly during the movement! Keep your chest out, shoulders back, and a slight arch in your lower back...and you must keep this position throughout the movement, 3) Not using a thumbless grip! By bringing your thumb to the same side of the bar as the rest of your fingers you will effectively take some of the forearm flexors and biceps out of each lat exercise. Reinforce your grip with lifting straps if you must.

Build Lean Muscle by Carb Cycling

Carb cycling is very simply the idea that we alternate between high carb and low carb days depending on our activity level for the day. On intense lifting days we eat a high carb diet and on rest or low intensity days we eat a low carb diet. It sounds simple… because it is!

The 10 Most Attractive Body Parts Ranked by Women

Now that that’s out of the way, here’s a roundup—in no particular order—of the features women love on a guy; not just the body parts, but what specifically about them appeal to women. You can sculpt some in the gym, but others have already been fated by genetics (sorry). Either way, this will give you some insight on what females prefer. Hint: you’ll quickly find women are not much different than men.

Broke Man's Guide to Muscle-Building Groceries

Cutting back on groceries isn't an option, you need the fuel. That said, the reality for many of us is that spending that much on food isn't sustainable. You can scale that grocery bill down to 50 dollars a week. Don’t get your gym shorts in a twist, it's completely doable, you just have to be a smarter shopper .

The Big Chest Workout

The following six-week chest-building routine has you training the pecs twice a week and hitting the muscles from top to bottom with incline, flat-bench and decline exercises – four of them free weight pressing moves and one cable flye thrown in as a burnout finisher. The reps top out at 10 to encourage heavier weights and promote hypertrophy, and volume bumps up to 16 sets per workout in weeks 4-6 to maximize mass. Nothing fancy, nothing cute. Just simple and effective.

Fat-Free Mass Gains

One of the hardestnutrition programs to put together is a mass-gaining plan for the formerly fat guy or the person who continually wrestles with bodyfat. The problem: whenever the individual’s mass gains start to kick in, lo and behold, he starts to balloon up and add too much bodyfat. It’s a never-ending struggle and exercise in frustration.

The 10 Best Hangover Helpers

'Tis the season to let loose, but when you throw back one too many hard ciders and wake up with a pounding headache, you'll be desperate for relief. That's where we come in. With the help of New York City-based dietitian, Tanya Zuckerbrot, M.S., R.D., we’ve gathered the 10 best foods and drinks to alleviate holiday headaches. If you want to stay well into the New Year, keep these items on hand to ease post-party pain.

Eight Power Fruits for Better Health

There’s something important you’re not doing—and you’re far from alone in your torpidity, because most Americans are every bit as lax as you are on this score. Too many guys aren’t filling the recommended half of their plates with fruit and vegetables, and if you’re part of this crowd it’s something you’ll need to address, because your diet is likely deficient in the vitamins , minerals, antioxidants, and phytochemicals your body needs for optimum health—and no, canned fruit and fruit juices don’t count.

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"Train like a fragile flower and you'll look like one too." Article: …

Foods That Prevent Hair Loss

Everyone loses hair each day, so there’s no need to freak out every time a few follicles trickle out. Hair is continuously growing, but, in turn, some strands reach their “old-age” and come out. Genetics, however, means some guys have fewer strands growing in to replace them. By the age of 35, two-thirds of American men will experience some level of hair loss, according to the American Hair Loss Association. But have no fear—nutritional deficiencies can contribute to increased hair loss by weakening hair shafts that cause breakage and slow re-growth of new hairs. This can potentially be reversed with the right diet. Len Glassman, a certified health nutritionist, trainer and owner of the Personal Best Training Center , offers up the necessary nutrients that will keep the hairs on your head there longer. 9 Daily Habits That Make You Look Older>>>

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.

6 Simple Moves to Tack on More Tri Size

Triceps, or “back arms” as they are referred to in the pen, are not only key to pressing big weights but they are also crucial to creating an aesthetically pleasing physique. Like anything in the weight room, building big triceps isn’t rocket science, it just takes a plan and a willingness to work hard.

Last Longer in Bed! Sex Experts Tell You How

So maybe you’re not the “ One Minute Man ” Missy Elliot rapped about in 2001, but if you’re still looking for ways to have longer-lasting erections (and longer-lasting sex), you’re not alone. Sex experts agree that it’s one of the most common things men are insecure about—but they’re not always using the right methods. “Of course all men have their own extending technique, from thinking about football or baseball or counting backwards in their heads,” says A.L. Harper, a sex expert and former editor of a UK-based men’s magazine. “However, these distraction techniques can result in making them worse in bed because they aren't paying attention to their partner's pleasure.” If you’re curious to find out the real ways to last longer, we’ve asked three top industry experts to share the advice they give their clients—no Viagra required.

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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

The Best Dumbbell Biceps Workout

HOW IT WORKS The workout starts with strict dumbbell curls. Since you’ll be fresh, youshould have no trouble giving each set your utmost focus, using only the strength in your biceps to complete your reps. The drag curl follows—another movement that relies on precise form and prevents your shoulders  or back from assisting. Later, you can loosen up, doing curls again but this time with intentional cheating. At this point, you’ll be tired and unable to execute reps with perfect technique anyway, so you’ll get a little help from your hips to power through your sticking point. Your biceps will still be working hard, and with most of your workout accomplished, all you need do now is top them off with blood to ensure the greatest growth.

6 Weeks to a Big-Number Deadlift

To develop a big deadlift, your plan should include multiple deadlift variations and accessory lifts to maximize your strength. This plan focuses on building strength in the hamstrings and glutes along with the rest of the body. It also helps to build core strength – a must-have to prevent injury when pulling heavy weight.

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Get Monster Shoulders

Do it: Hold a dumbbell in each hand and stand with your feet shoulder-width apart. Keeping your lower back in its natural arch, bend at the hips so the weights lower to just above your knees. Explosively extend your hips and knees and "shrug," powerfully pulling the weights up to chest level. Then flip your wrists over so that the momentum carries the dumbbells to shoulder level. Press the weights overhead. (You should finish in the starting position of a shoulder press.) try these as your main lift of the day and do two to four sets of five to eight reps.

Train Less, Grow More: Get Huge With 4 Workouts A Week -

Ready to hit the weights? Before you do, grab your headphones, crank up your best get-pumped mix, and prepare to tune out all distractions. You don't have time to swap sweat stories with gym rats or talk up someone at the front desk. When you're working out only a few times a week, you need to get down to business and focus every second on gaining mass. This program will help you get big with just four sessions, but only if you put in the work.

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Mike O'Hearn's Premium Spherady Feed

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The 10 Basic Exercises to Build a Workout

You don't need a ton of equipment, fancy  machines, or crazy new moves to get in a good workout. In fact, some of the most basic exercises are still some of the best exercises. Take the humble push-up, for example. It's a total body move that uses your body as the equipment and works your chest , arms , shoulders , even your core. Every good gym routine will use moves like that as building blocks. You can then add other, tougher variations of those moves or throw in some fancy equipment to get a little variety. But, mastering the fundamentals is key to seeing gains in the gym. We spoke to Colin Young, the Regional Performance Manager at  EXOS , to bring you these 10 basic exercises that you can use as the foundation for hundreds of strength routines.

Burn Fat: Run Your Way to Success

Give your running routines a boost and burn fat faster with these six techniques from celebrity trainer, Jay Cardiello.

The 20 Dumbest Things Ever Said by Bodybuilders

Oh, boy! We’ve all done this at some point, myself included. But thankfully I know better now. As much as it would be nice to work my lower biceps or lengthen my biceps, preacher curls do not do this, and neither do any other exercises. They may overload the lower portion of the strength curve, thereby making you stronger in that part of the range, giving you the misperception that you’re lengthening your biceps. In reality, you’re just getting overall thickness in your biceps.

Four-Week Program for a Shredded Summer Body

In the other sessions, there are elements of traditional bodybuilding and CrossFit intermingled. A lot of guys who have been following a traditional body-part split might balk at these CrossFit elements. They’ll say they don’t want to do exercises like toes-to-bar and kipping pullups. “Can I swap it out for something else?” they’ll ask. Yes—if you honestly can’t do the moves listed. But you need to at least try everything listed. If you can’t do it, then scale it back a little, either by lightening the load or cutting back a few reps. But don’t look for an out with every move that makes you uncomfortable. If you start swapping out everything, you might as well just ride a bike every day. You could, in theory, burn the same number of calories that way— you’d lose muscle, lose strength, and essentially become a lesser version of yourself. So don’t start down that path. If you knew a better way to get ripped, then you probably wouldn’t be reading this. Just know that Brad Pitt, Chris Hemsworth, and Chris Pratt all did a version of the program you now hold in your hands. You can do what they did if you attack this thing with purpose.

Arnold Schwarzenegger's Double-Split Workout

Get terminated with this hardcore double-split routine from the Oak himself.

8 Things You Should Know About Protein

Get the scoop on this essential macronutrient for optimal muscle gains and training performance.

Get Your Omegas for Better Health

While all foods that have a good ratio of omega-3s are better than sources of fat that don’t, there’s another complicating factor. Many vegetarian sources of omega-3s contain alpha-linoleic acid (ALA), the omega-3 that must be converted to DHA or EPA to unlock its benefits. To get DHA and EPA directly, you should emphasize fish-based omega-3s from sources such as wild-caught salmon, sardines, and mackerel, either in food or supplement form.

5-Week Program for Progressive Overload

Progressive overload is the gradual increase of stress placed upon the body during training. The principal is about continuously increasing the demands on the muscoloskeletal system so that you can make gains in muscle size, strength, and endurance. In simplest terms: to get bigger and stronger, you must lift more weight and add more volume -- making your muscles work harder than what they're used to. Without this concept, there will be no improvement.

6 Reasons Why You’re Not Seeing Results

Have you exhausted numerous diets and workouts and still feel like you're failing to get the results you want? You may have achieved short-term goals, but have been unable to sustain your gains over the long haul. The truth is, you’re not alone. Most individuals stumble a few times before they find their training groove.

The One Workout You Need to Strip Off Body Fat for Summer

Last minute man? If you’ve waited until now to get your body in shape for the season of board shorts and tank tops, fear not. There’s still time to torch fat and build muscle definition—if you know what to do. Key to maximizing your time in the gym is incorporating multi-joint exercises that work more than one muscle at a time: “Anything that challenges more than on muscle group or joint will burn more fat and that is what to look for when trying to optimize fat loss,” says Nick Rodocoy , a personal trainer in New York City, who created this routine. How To Get Lean: 25 Ways To Lose Fat Faster >>>

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The Healthy Way To Snack Before Bed -

Picking the right foods is essential for keeping your body in an anabolic state and setting the stage for optimal muscle growth and recovery during sleep. Your best bet for a nighttime snack is protein. Whey is the most common type found in protein supplements, but casein is traditionally thought to be the best to consume before bed. It's released from the stomach and absorbed into the blood stream more slowly than whey, making it ideal for prolonged anabolism during overnight sleep.

5 Dishes Loaded With Fat Burning Foods

The fastest way to lose fat is to adjust your diet, not do more cardio. And that doesn’t mean cutting carbs and calories to the bone; you can let your food burn fat for you while enjoying delicious, gourmet meals with these recipes—made from ingredients that offer potent, and science-backed, fat-burning benefits. We’ve got one to cover every meal of your day, from breakfast through dessert, so you can melt blubber over a 24-hour period (and wake up a little leaner the next morning). Now, doesn’t that beat another spin on the treadmill?

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The Get Swole Bi's and Tri's Workout

How it works: Most of the exercises that follow use the same progression: You’ll do a moderate set of 10 reps and then increase the weight and reduce the reps each set thereafter so you recruit more muscle fibers. On your last set, you’ll do a “back-off,” whereby you reduce the weight to the load you started with and pump out as many reps as you can. Even though you’ll be fatigued after three heavy sets, your nervous system has gotten the message: Gather as many muscle fibers as possible. Now you’ll be stronger going into your last set and can use a weight you got only 10 reps with minutes before for perhaps as many as 15. Greater stimulus equals greater growth.

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5 Fat-Burning Methods

Get your fat-fighting furnace stoked with these five simple, yet effective techniques.

Universal Nutrition Animal Whey at

An impressive Supplement Facts box wouldn't be enough, however, it would have to live up to hype in the field—on the weight room floors of the most hardcore gyms in the world... In the shaker cups and blenders of the most committed lifters out there. It would have to mix with ease and taste great, making drinking multiple shakes per day a pleasure, not a painful chore. Because let's face it, if your protein powder tastes like shit, it is less likely you will drink it as much as needed to hit your daily macronutrient goals. Unacceptable. To be worthy of the Animal aegis, it would have to taste as good as it worked. And once again, in this regard, Animal WHEY is a triumph.

50 1980 - Mister Olympia part 2

1980 - Mister Olympia part 2

51 212 Bodybuilding Posedown & Awards - 2015 IFBB Toronto Pro
52 Layne Norton Deadlift AMRAP 655 LBS - Ready For Worlds
53 2015 IFBB Toronto Pro Official Scorecards
54 2015 Women's Fitness Buying Guide -
55 Nutrition Rules for Every Ectomorph
56 chel-c on Twitter
58 Lea Ann on Twitter
59 Britton Kelley on Twitter
60 What a Ripped Guy Doesn't Eat
61 Build a Massive Chest
62 Bikini Comparisons - 2015 IFBB Toronto Pro
63 Kevin Levrone on Twitter
65 The Best (and Worst) Whey Protein Powders
66 The No-Frills Shoulder Workout
67 The Vacation Workout
68 Britton Kelley on Twitter
69 Men's Fitness on Twitter
70 Fighter Diet News
71 anthony on Twitter
72 Roko Lopez on Twitter
73 Arnold Schwarzenegger: Rears in High Gear
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