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Fighter Diet Presentation Reel

Fighter Diet Presentation Reel

Layne Norton Mock Meet 6 Weeks Out From Raw Nationals

Running a mock meet 6 weeks away from USAPL Raw Nationals. It went very well & hit PRs of a 640 squat & 705 Deadlift. Also hit a 395 bench for a 20 lb PR tot...

Bottom-Up Bench Press from Pins


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The Gift of Guidance

Advice is like a seed and the same person who plants the seed isn’t necessarily the same person who will water, cultivate, or one day harvest it. This doesn’t diminish the value of the one planting the seed any more than it elevates the one who eventually harvests. Therefore, keep giving the gift and planting the seed even if you don’t see it come to fruition. One day someone else may reap the harvest of the seed you planted and vice versa. Look at the larger perspective and live, learn, and pass on.

Getting Shredded Ebook - Born Fitness

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

Sagittarius Horoscope for Sunday, June 8, 2014

Sunday, June 8, 2014 - Although you might disagree about the truth of a story, it's pointless today to do battle over a simple difference of opinion. However, carefully explaining your beliefs enables you to separate them from the hard facts. Making this important distinction lessens your chance of getting into an unnecessary argument with someone over a topic where there can never be a clear winner. Taking the high road for the sake of harmony casts you in an admirable light.

Build A Back Like Arnold's

Instead of locking himself into a cut-and-dry scheme of 4-5 sets of 8-10 reps, Arnold would instead pick a number – say 50 or 60 – and complete as many sets to failure as it took to reach that number. Usually, this meant starting off with a set of 10-12 quality reps, with the numbers quickly falling off after that. By his last set, it wasn’t uncommon to be trembling through 4-5 reps. But that didn’t matter. What did matter was that he put in the work it took to get his lats growing.

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5 Ways to Work Out Without Weights

For instance, perform wide-grip pullups to just shy of failure. Immediately bring your grip in and turn your palms to face you so you’re doing a chinup. Do as many chinups as you can and then bring your hands in even closer so you’re doing a close-grip chinup with hands nearly touching. On pushups, you could start with your hands touching (a diamond pushup) and then move them out to shoulder width. When you can’t do any more reps like that, place your hands on a bench or seat so your body is at an incline—a much easier position to do pushups in. Rep out to failure.

Top 6 Signs You're "Overrunning"

How to tell if your race training’s getting too intense—plus how to protect yourself as you pound the pavement.

Eat to Beat Stress: 10 Foods That Reduce Anxiety

Here's some good news to keep in mind the next time you're stressed out: Eating may be a stay-calm trick. We're not talking about stuffing yourself with your typical go-to comfort food, such as mac and cheese or French fries, because that will only leave you feeling guilty and even more anxious. Instead, feed your face with one (or more) of these 10 superfoods to feel at ease fast.

3 Switch-Up Moves for Six-Pack Abs

The rectus abdominis (the six-pack muscles) is the primary focus, though the obliques will definitely get some work with the knee raises and rollouts. This is a great routine to try if you’ve hit a plateau with your ab training or have fallen into the habit of only using high or low rep ranges, as the abs tend to respond well to both.

Burn Fat and Build Bigger Legs

To perform thrusters, hold a 25- or 45-pound plate at chest level and sit back, leading with your butt and keeping your knees behind your toes, onto the second or third stair. Once you’ve landed, stand up quickly and, in one motion using momentum generated by your lower body, press the plate overhead. For step-ups, hold the plate in a comfortable position and simply step to the second or third stair, step back down again, then repeat with your opposite leg.

Fine-Tune Your Biceps in Four Weeks

Over the next month, we’ll hit your biceps with the utmost intensity while also paying close attention to the small details within each workout. Each week focuses on a particular area or aspect of biceps training. You’ve likely been using some of these exercises from week to week for quite a while, so they may be very familiar. But some moves and training schemes might be totally foreign to you, which is another great reason to tackle these tips. In addition, each week’s workout can be used in consecutive weeks.

5 Rules for Building Bigger Triceps

The man who wants  bigger triceps  cannot live on pressdowns alone. Too often, we see guys in the gym—and maybe you're one of them—working his triceps to death at the cable pressdown station. Ten sets, 15 sets... whatever it takes to get them sore. But what the pressdown-happy masses don't seem to realize is that this exercise emphasizes the lateral (outer) head of the triceps. So if that's all you do, the other two heads of your tri's are going to be underdeveloped and you'll never get the kind of growth you're hoping for.

Show Off Muscles: Neck, Forearms, and Calves

In the gym, you’re only as strong as your weakest link, so you can’t expect massive leg development or a huge squat without a solid set of calves . Likewise, you’re going to have a tough time developing solid pecs if you have weak hands and skinny forearms. And that barn-door shoulder width and V-taper we’re all after can’t possibly be attained with a pencil-thin neck as your foundation. These muscles need work, especially if you haven’t been hitting them directly, and the benefits of training the “ancillary” muscle groups are myriad. In fact, your body wants to maintain some level of equilibrium when it comes to size, so if you focus on these forgotten groups, your toil will result in quick gains in both strength and mass.

The Top 15 Pushup Variations

. So it might be time to switch it up with a few new challenging moves. You'll feel more motivated, diversify the muscle groups you're hitting, and build muscle and strength in places your average-Joe pushup wouldn't even dream of touching. We tapped Anthony J. Yeung C.S.C.S. and strength coach at PUSH Private Fitness in Toluca Lake, CA, to see how many different variations he could come up with.

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.

Dump Out Your Toolbox

Maybe the fact that the barbell has been proven as an effective training tool for over a century should be taken as evidence that it works and that learning how to use it and teach it should be considered paramount for the building of strength and muscle. I could ask a thousand more questions like this, but I don’t want this to become entirely redundant. As I have seen it and said before, this industry as a whole does not have a problem with lack of quality information, but instead is plagued by a dearth of experienced knowledge.

Two Cycling Workouts to Rule the Road

You’ve rolled the  bike out of storage, pumped up the tires, and lubed the chain. Now the only thing standing between you and completing a 100-mile century ride or slaying the new singletrack at your local trail is your fitness level. You could commit to a months-long program of low-intensity workouts that slowly burn off winter fat while layering on the miles—or you could go the smart, efficient route, and do intervals.

How to Master the Reeves Deadlift

Try this cutting-edge approach to the classic deadlift courtesy of bodybuilding legend Steve Reeves.

Seven Bad Habits That Could Make You Healthier

Some “bad” habits were never meant to be broken. These seven vices may ward off illness, sharpen your mind, and could even help you reach your fitness goals.

9 Tricks to Look Bigger Instantly

But there are also times when you want to look bigger right now. The reason and the occasion may be different for every guy—maybe you’re meeting up with an old flame and want to show her what she’s been missing, or maybe you’re taking photos at the beach to post on Facebook. Whatever the reason, the following nine tricks can help you look 5–10 pounds bigger... instantly.

John Cena's Sleeve-Busting WWE Arm Routine (WWE)

The WWE superstar and do-gooder shares the arm workout behind his champion guns.

Are You Too Busy to Work Out? Me Too. - Born Fitness

Not a #GetShredded member, but a #StartStrong member; and I seriously couldn’t echo the comments of “pjthiel” more. One of the most selfless trainers out there. I cant tell you how many times I’ve told people how happy I am that I get to work with you. I know that if I have a problem, you’ll respond quickly. I know that if I have a success to share, you will be happy and excited with me. I can honestly say that when I get your emails, I know that you’re actually happy for me – and I can feel your smile all the way from California. That’s something you can’t fake. For your support, I genuinely thank you from the bottom of my fit little heart (that is currently housed inside my “built by #BornFitness abs” – well, close to, anyway. You know what I mean). Hope your next gym sess is wonderful – and that you give yourself as many Bulgarian squats as you give me

Phil to the Brim

“In 2011, I was ripped, and it shocked people that I could still get that kind of conditioning as big as I was,” Heath states. “Then last year [2012], I thought Kai was going to try to come in with all this dense muscle, so I came with a fuller look. The only problem was Kai went leaner. So, everyone was talking about this [2013] being the year he would get me. Well, what I tried to do was combine those two looks, 2011 and 2012; get the ripped look with the full look. I knew if I could do that, no one would beat that.”

How to OVERCOME your genetic limitations - Ben Pakulski MI40X

The little known training method which allows you to hack your biology and train harder while tripling your recovery

10 Surprising Ways to Quench Your Thirst

There are plenty of reasons to stay well hydrated. For one thing, inch even slightly close to dehydration and your mood and energy levels will dip making it hard to focus on, well, pretty much anything. To ward off the side effects of a dry spell the trick is to stay at optimum levels. “The color of your urine is often considered a reliable indicator of your state of hydration," explains Dr. Robert Glatter, an emergency services physician at Lenox Hill Hospital in New York City. "A deeper yellow color, as opposed to a lighter or clear color, can indicate dehydration. When your urine is darker in color, it generally indicates that you need to drink more fluids." But sometimes, the thought of chugging one more glass of H20 can make your eyeballs float, right? When you need a break from the water bottle try these other surprising ways to quench your thirst. Here’s a hint: Get ready to fire up that grill. 10 Ways to Boost Your Energy>>>

The 6 Best Ways to Recover from Your Workout

We know we don’t have to tell you to get your ass in the gym, but we might have to tell you that spending hours lifting day-in-and-day-out will stall your progress. Rest and recovery are essential components to any strength and conditioning program and most coaches and trainers would argue it’s just as or more important than the lifting itself. Recovery must occur before progress can be made. It’s important for staying injury free, long-term consistent training, and maxing out from time to time.

Arnold Schwarzenegger: Pectoral Pointers

Arnold Schwarzenegger: Pectoral Pointers

Gear for the Raw Lifter: Know Your Weapons

The definition of raw lifting seems to change depending on who you talk to. Classic Raw, Modern Raw, 100% Raw, beltless, shoeless, wrapless…the list goes on and on. Bottom line is, know the rules of whatever federation you choose to compete in. Try to avoid being too zealous about your raw definition. Most lifters’ use of equipment changes as they gain more competitive experience, so be careful about demonizing any particular style. Pick what you believe you will enjoy and fits your strength and experience levels. Then prepare accordingly. Make sure to read through the rulebook carefully before you begin training for a meet. There are few things worse than training with a piece of equipment, and then getting to the meet and finding out you can’t use it.

8 Ways to Burn More Fat

Most think of altering the metabolism as “boosting it,” but there are things you can do that also change the way the body handles food. For example, simply by taking a fiber supplement, you can alter the way your body handles carbohydrates. Fiber stimulates carbs to bypass fat storing pathways, which in turn means they ultimately head down other pathways for muscle fueling or building. There you go — a simple nutrition step to modify your metabolism.

Burn More Fat with this Jump Rope Technique

If you’re serious about expanding your conditioning efforts beyond the treadmill, then you’ve probably explored the idea of using a jump rope. Boxers have relied on the rope for decades to get dialed in for fights. In recent years, CrossFit has helped to popularize the use of the rope as a skill to be mastered that also happens to have tremendous conditioning benefits. In particular, the double-under—two passes of the rope beneath your feet on a single jump—can really help you take your training to the next level. But it can be a foot-and-shin blasting exercise in failure until you get the hang of it. Here is a good game plan for getting it down.

9 Foods That Should Be In Every Diet

COTTAGE CHEESE This power-packed snack is a great source of both casein and whey protein. For newcomers to the world of fitness, whey protein is not only a staple protein source for bodybuilders, but it's also a key player in building muscle and burning fat. Casein on the other hand is a slower digesting protein protein, which makes cottage cheese the optimal bedtime choice to help keep your body in an anabolic stage overnight.

How to Tell You're Not a Weight Training Beginner Anymore

When does a newbie stop being a newbie? Try measuring yourself against these benchmarks to see if you graduate to intermediate.

10 Must-Haves for Any Man's Medicine Cabinet

Still stocking the same bottle of Advil you took to college with you? Sounds like it’s time to hit the drugstore. Whether it’s a pounding headache, stuffy nose, or a nasty case of heartburn, the following OTC meds and first-aid essentials can make some of the most annoying ailments more bearable. Be sure to read the label on any OTC drug before taking it, as different brands will have their own product-specific instructions for dosing, extraneous warnings, and expiration dates.

The World Cup's 25 Fittest Players

Well, to be clear, these guys are all ludicrously fit. Maybe the one exception would've been Brazilian Ronaldo in his final World Cup in 1998, in which people started calling him Fat Ronaldo, an unfortunate nickname for one of the best scorers of all time. Regardless, all of the guys in the 2014 World Cup can run punishing sprints for hours on end, but which ones are the fastest and have the most talent and precision that can take their respective teams to higher levels? Here’s a list of some of the best players to watch in the tournament.

Full-Body Kettlebell Workout

The program we’ve provided here will have you training four days a week for six weeks, with one workout for Mondays and Thursdays and another for Tuesdays and Fridays. Swings are one of two movements that you’ll do every day of the program. They are metabolically demanding, recruit a large muscle area, and reinforce key athletic movements: hip flexion and extension. The swinging exercises will also elevate your heart rate right from the start, and the short rest times (30–60 seconds between sets) will keep it there. If your gym doesn’t have a wide selection of kettlebells, I recommend logging on to ikff .net and purchasing the two sets you’ll need for this workout: a pair of 35-pound kettlebells and a pair of 45-pounders.

Warp Speed Six Pack

3. RKC PLANK Reps: Hold as long as possible Rest: 60 sec. Get into pushup position and place your forearms flat on the floor. Move your arms slightly forward so the bend in your elbows is greater than 90 degrees. Brace your abs and lock your knees, feeling your quads contract. Squeeze your glutes. Now try to pull your elbows toward your knees— they shouldn’t move, but you’ll feel your core  working harder. Hold this position for time.

Fighter Diet Life

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

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.


The bottom line is to set priorities. If you want bigger, stronger legs, lose excess fat and get to your “fighting” weight first. Then alternate accumulation (hypertrophy-style volume training) and intensification (strength-type training). This type of periodization allows you to increase muscle first, followed by improving the muscle’s motor unit activation to produce bigger, stronger legs faster.

How Much Do Online Fitness Plans Cost? - Born Fitness

So here’s the truth: I charge less than $200 per month for both fitness and diet plans. There’s some wiggle room based on what the client needs, but I’m about to drop my prices even more. This is far below the industry average when working with individuals (and not group plans), where prices typically go from about $249 to $500 per month. I’m not here to judge prices or cast any judgment. There are many great trainers doing incredible work, and I have no doubt they are worth it. But my model is different.

Get Stronger (& Bigger) Now!

FLEX has compiled 15 science based strategies for getting stronger in the gym immediately. From technique tweaks to nutritional manipulations, these tricks of the trade will give you a boost right away. Will your squat increase by 100 pounds in the next week? Unfortunately, no. But this is a good place to start.   So turn the page and let's go....

FDX2 build muscle burn fat

Best selling diet plan to build muscle and burn fat!

Ben Pakulski's Top 10 Training Techniques

HALF SCIENTIST AND HALF MONSTER, BEN PAKULSKI IS THE DR. JEKYLL AND MR. HYDE OF BODYBUILDING. No one in the IFBB Pro League today applies greater scientific rigor to their workouts than Pak- Man. Armed with a degree in kinesiology, he is forever seeking the latest training research, and if you’re lucky enough to converse with him, he can explain the proven logic behind the technique of his every exercise. So he’s Jekyll, the scientist. But he’s also Hyde, the monster (in a good way). Hyde-like, he’s capable of conquering bar-bending weights, and he brings a ferocious intensity to the gym. At first glance, some of his methods seem bat-crap crazy, but they’re only mad in relation to the norm—plodding through the same routine workout afer workout and expecting to magically expand muscles without asking anything extra of them. Now what sounds crazy? Pak-Man is rare among bodybuilders for applying his brain to his workouts at least as much as his body. And as the following 10 factors illustrate, he has some unique and uniquely efective ideas about training. 1) GET TENSE, STAY TENSE Let’s start with the fundamental concept behind all of Pakulski’s workouts.

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.

Roelly Winklaar Trains Legs in Preparation for the Chicago Pro

Roelly Winklaar's recovery is going strong as he prepares to come back to the stage at the 2014 IFBB Chicago Pro!

Russian Wrestling Training - 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!

47 Mobile Uploads - Hidetada Yamagishi IFBB Pro | Facebook

Hidetada Yamagishi IFBB Pro's Photos



EliteFTS: Rhino Screen Print Tee

<a href="">Rhino Screen Print Tee</a>

51 5 Success Tips for Life AND Lifting - Zach Even-Esh
52 The Welsh Dragon's Training Tips
53 Hagiya Hair Whip: SoCal Regionals Review - Juggernaut Training Systems
54 Deep Water: Disciplined Dieting - Juggernaut Training Systems
55 Lean Legs Pak 2
56 Six Grilling Tips Every Guy Should Know
57 Top 10 Running Essentials for Spring/Summer 2014
58 Shouldering the Load
59 10 Best Outdoor Workouts to Burn Fat and Build Muscle
60 7 Foods That Fight Sun Damage
62 Ask Men's Fitness: Should I Be Warming Up Before Sex?
63 MusclePharm Assault at