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Quest to Look Like Incredible Hulk Backfires

Brazilian man's muscles turn to "rock" after he abuses toxic injections.

BioLayne Guest Blog Peter Baker – Unf***ing your Spine for Powerlifting Excellence | Biolayne

There are also a few deadlift modifications you can do to treat your spine well. Now, you aren’t going to load these up with hundreds of pounds. I use somewhere between 20 and 35lbs depending on the type of movement. But, with these modifications, you can get in a lot of extra positions that you don’t normally do in your normal deadlifting. The video has two examples. (video-deadlift modification) Note spinal movement and the position of my hips. One variant has my hips internally rotated, the other has them externally rotated. If contraspecific movements are the direct opposite, then the opposite of the stability you train in a normal deadlift would be mobility of those joints.

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The Drop 5 Add 5 Protocol

Since I was traveling all weekend, I wanted to make sure I was properly warmed up and ready-to-go before I even touched a weight. I worked on firing up my upper back, shoulders, chest and mobilizing (fancy term for increasing range of motion and ‘opening up’ what is tight) my upper back and shoulders.

Sagittarius Horoscope for Monday, June 8, 2015

Monday, June 8, 2015 - It's prudent to avoid starting a major project today because you could easily mislead yourself about the amount of resources you will need to complete your work. Your exuberance may morph into discouragement as the reality of the situation begins to dawn on you. Your best bet is to use your time effectively by shifting into planning mode today. Buoyant Jupiter empowers you to see the big picture now, but it's wiser to swing into motion a few days after Mercury turns direct. Waiting for the wind to blow in your direction makes all the difference in the world.


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Rock Hard Challenge 2015

This year’s Rock Hard Challenge is designed to get you in the best shape of your life—in a hurry. You’ll get big, lean, and more athletic in eight weeks. You’ll transform in such a way that you won’t even recognize yourself.

Download the Alternative Training Issue here.

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Six Workouts That Melt Fat In Under 20 Minutes

You’re busy. We get that. With work, family, and friends, you can’t always exercise for one hour, several times a week, like you’re supposed to. Sometimes you just have to get in and get out. But if you have only 20 minutes to pump iron, a few biceps curls and a quick jog won’t cut it—you need a workout that hits the whole body, burning as many calories as possible.

8 Tips for Great Abs

7. The Fountain of Youth : Many people believe that the more water they drink the more they will retain when in fact this is completely backward. The body will retain water when only small amounts are taken in for fear of dehydration. When you are drinking an abundance of water the body will keep flushing it because it has no fear of running out. I recommend three to four liters daily for the weekend warrior and six to eight liters for the hardcore trainers. Remember, less water retention means more definition, which will help expose those great abs you want so badly!

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.”

Perfect Peaks in 3 Bicep-Blasting Moves

Full range of motion for full development is a good guideline but like most rules, there are some exceptions. In this case, the partials are used to overload specific ranges of motions for strength building, allowing the biceps to handle very heavy weight at peak contraction. Keep in mind you need to start from a full hang and end in the starting position. Barring injury, keep the supinated (underhand) grip for the greatest bicep overload.

Why You Need to Work Concentration Curls into Your Routine

A recent study found that they activate the biceps more than any other arm exercise.

5 10-minute Workouts to Fire Up Your Metabolism

To fire up your metabolism and shift fat burning into high gear, you don't need a ton of time. In fact, you can make it happen in as few as 10 minutes. Even better news: you can trigger this effect by strength training, running—even climbing stairs or pulling a sled. But, no matter which type of exercise you pick, the key is that you have to do it right (you must push to your max effort and get outside of your comfort zone.) These five varied routines are guaranteed to get you there.

The Extreme Fat-Loss Circuit

If your goal includes six-pack abs, then your workouts are going to have to become metabolic at some point. This means complex moves performed for high reps. Bianca Sultana, NCSF-CPT gave us a perfect example of a workout that would meet all those requirements.

Squatting for Extreme Power

it’ll also put you at greater risk for injury.

Hottest Women's World Cup Players 2015

The 2015 FIFA Women's World Cup starts on June 6th. In advance of the first game, we scoped out some of the players and picked 10 gorgeous girls we sure hope make it to the finals. Here, our picks for the hottest players in the Women's World Cup: Alex Morgan- USA

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Eating less and exercising more won't get rid of stubborn pockets of fat. A smarter plan: …

The Deep Chest Workout

If you’re looking to put more size on your chest, look past those same old bench-press routines you’ve been doing—you know, the ones that stopped working for you years ago. And, honestly, just the bench press by itself isn’t that good a muscle builder for the pecs, anyway. Instead, it’s pre-exhaustion training that’ll allow you to get more out of conventional chest exercises and see a bigger, deeper chest inside of a month.

Dwayne Johnson announces new variety special to support US Troops

“You get around these great men and women of the armed forces and you get instant perspective. I can have the life I have and the career I have because of what they do everyday,” Johnson said. “They ensure our way of life. We enjoy the freedoms we have because of the brave men and women who serve so the least we can do is give back. I anticipate a lot of my friends who are celebrities, in Hollywood, sports and music, to be a part of this epic event for our troops.”

Get A Grip

Hook In this variation of a closed grip, the thumb is angled inward on the bar, and the index and middle fingers are placed on top of it (and the bar); the other two fingers are wrapped around the bar as usual. The thumb works harder than in a closed or thumbless grip, and the index and middle finger apply pressure to both the thumb and the bar. Olympic lifters favor this grip. At first, it’ll probably feel less secure and more painful, but with practice, the thumb-finger interaction makes this a strong hold.

Posing Like A Pro Posedown Voting

Each of three (3) grand prize winners will receive a Labrada prize pack, valued at $250, consisting of a gym bag, Labrada supplements, t-shirt, cap, shaker and signed Lee Labrada 8 x 10 photo.

7 Foods You Should Eat Raw Rather Than Cooked

This means if you eat cooked food, you’re more likely to gain weight, while people who eat raw food are more inclined to lose weight. Why? Highly processed food is more digestible; it’s softer and requires less energy from our bodies to break it down. (Keep in mind that digestibility changes and varies.) Starch becomes more resistant to digestion when it cools after being cooked so the enzymes can’t break down as easily. Stale food, like day-old cooked spaghetti, will provide you with fewer calories than a plate of spaghetti eaten straight from the stove; both technically have the same amount of calories, but very different outcomes. 

The Foods that Fight Inflammation - Born Fitness

Flaxseed Flaxseed is packed with omega-3 fatty acids which can help to reduce inflammation in the body. The Harvard School of Public Health reports that omega-3 found in flaxseed may help in blocking pro-inflammatory agents. Grind flaxseed to release the oils, and then add a spoonful of it to your salad, oatmeal, or yogurt. For more omega-3-rich foods with anti-inflammatory benefits, eat soybeans, extra-virgin olive oil, and fatty fish like salmon and tuna.

Best Pre-Workout Foods

Bananas “They’re nature’s PowerBar,” boasts Dr. Louise Burke, head of Sports Nutrition at the Australian Institute of Sport and coauthor of The Complete Guide to Food for Sports Performance: Peak Nutrition for Your Sport . Bananas are loaded with digestible carbohydrates (read: fuel) and are packed with potassium, which aids in maintaining nerve and muscle function. The body doesn’t store potassium for very long, so a medium banana before a workout will help keep nutrient levels high. Villacorta especially recommends bananas for morning exercisers: “Get up and eat a medium banana with 1/2 cup of Greek yogurt. Wait about 30 minutes and then hit the gym. Your body will need the carbohydrates and protein.”

Six Bodyweight Workouts That Actually Build Muscle

Pack on muscle to your frame with these low-impact routines.

10 Ways To Burn Fat And Keep It Off For Good

It’s one thing to train and diet hard to get lean . It’s another to keep the weight off long term. Here are 10 tips to help you remove your unsightly winter weight, and prevent it from returning.

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8 Ways to Fuel Your Workout

You’re about to hit the gym and you have a big day ahead of you. What do you eat? Most of us are so concerned with the post-workout window of opportunity that we forget about pre-workout. Your pre-workout meal is just as important as your post. We need to make sure we fuel our bodies before working out. Training while fasted is not optimal for muscle gains. It’s similar to trying to drive your car cross-country on half a tank of gas. You will not get very far with only half a tank. The same goes for your body. Without adequate fuel, your workouts will not be as productive or intense as they should be. Here are 8 tips to help you improve your pre-workout meal and ultimately improve your workouts .

Your Perfect Muscle-Building Day

Between work , family obligations, and the occasional weekly hangout with the guys, finding time to meet all of your health and fitness goals can prove to be quite challenging. Compound those events with the conflicting ideas concerning optimal workout times, meal frequency, and other factors and the whole idea of building muscle becomes a confusing mess. To help simplify the process, we’ve laid out a step-by-step game plan to your ideal muscle-building day. Follow the steps below to set yourself up for success in achieving your dream physique.

2015 IFBB Toronto Pro Official Scorecards

Bodybuilding, Physique, Figure, Fitness and Bikini Championships

A Workout Plan for Every Type of Guy

Whether you’re looking to burn fat, build muscle, or start a new regimen -- simply begin by disciplining your mind, because we’ve compiled a list of workout plans for every man. From the beginner to the devoted gym rat, follow this guide designed to build your best body.   

Dwayne Johnson Plans to 'Rock the Troops'

"[We] wanted to create, produce and deliver something epic and really cool for our troops serving overseas," Johson says in the post. "It'll be our way of entertaining and honoring them." The event will be called "Rock the Troops," and it will all come together next year in time for Veteran's Day.

Update Your Chest Workout for Supersized Pecs

OK, we’ll give you a break. The Oak’s pecs were one of a kind, thanks in part to his Herculean genetics, and he had more time to train than you probably do. (We are, however, assuming you have the heart to work as hard as Arnold, whose dedication to the iron was supreme.) But all that aside, using a routine that was popularized a half-century ago while science and experience have revealed far better methods is, as Arnold would say, for “girly men.” If he were starting today, Arnold would likely take a much different approach.

How Long Do Women Wait to Have Sex?

We know; it’s confusing. You’re tempted to test the boundaries, but worried you’ll go from wading in a kitty pool to drowning in hot water—real quick. Don’t fret. Sex toy company  LoveHoney conducted a survey of 2,225 people to figure out where men and women stand when it comes to prime time for sexy time with a new partner. These results answer the age-old question: how long should I wait to have sex with a new girl?

The New and Improved Lateral Dumbbell Raise

The goal of any isolation exercise is to maximize tension on the target muscle throughout the entire range of motion. However, on a standard lateral raise, tension is released ever so slightly during the bottom few degrees—the last 12 inches or so before the dumbbell reaches the outer quad—which means the delts aren’t working quite as hard as they could be. With this variation, those few “easy” degrees are eliminated by the body lean. The result: thoroughly exhausted middle delts.

The Complete Calves Workout

You don’t need to spend forever training your calves—15 minutes or so three to five days a week should suffice, provided you’re lifting with focus and a purpose during that time. The one thing that should always be on your mind is range of motion. Half reps of calves are a waste of time, so go light at first if you need to. Just make sure you feel a stretch at the bottom of each rep; and at the top, get those heels up high so that you’re up on your tippy-toes. Arnold Schwarzenegger once said that he tried to reach the en pointe position of a ballerina on each and every rep of calf raises. It’s a painful position, being up that high on your toes, but that’s what you should be trying to achieve.

The Weider Principle #28: Peak Contraction

You know where it burns. Take leg extensions—it’s not at the bottom or anywhere on the way up. It’s at the top, when your legs are straight. Hold that position and flex, and it’ll ache like a sadist is scorching your quads with a blowtorch. That’s what peak contraction feels like, and it tells you you’re getting the most out of each rep. So, you know the where. Now we’re going to tell you the why, when, and how of incorporating peak contraction into your routine to fire up the pain and the gains. Most people chug through sets at a relatively rapid pace. In fact, last month we emphasized the Weider Superspeed Principle, which prescribes that you quicken the positive portions of reps. That’s one valid approach. Another is to utilize the Weider Peak Contraction Principle and perform reps at a regular pace but pause at contractions, holding for one or two seconds. During those holds, flex the targeted muscle(s) as hard as possible. This will increase your time under tension precisely when your muscles are experiencing their most tension, making sets harder and more effective. We mentioned leg extensions earlier.

Get a Stronger Grip to Extend Your Life

The study involved close to 14,000 adults from the ages of 35-70 living in 17 different countries. Each individual's grip strength was tested by using a handgrip dynamometer. Subjects were then followed for about four years. During the follow up, each person's health history over those four years were evaluated for any illnesses and diseases. It was indicated that those who developed cardiovasular and non-cardiovascular disease during those four years had a lower grip strength.

5 Reasons Your Deadlift Sucks

Unfortunately, many folks performing the greatest strength training exercise in existence are doing it wrong; let’s take a look at five reasons your deadlift sucks and what you can do to pull yourself out of that rut.

TRAP QUEEN - Fetty Wap Dance | @MattSteffanina Choreography ft 9 y/o Asia Monet! #DanceOnTrap

TRAP QUEEN - Fetty Wap Dance | @MattSteffanina Choreography ft 9 y/o Asia Monet! #DanceOnTrap

Erik Scott on Twitter

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

6 Simple Moves for Explosive Quad Growth

Add these easy quad-busters to the mix for bigger, stronger legs.

6 UFC Full-Body Workouts For Strength, Endurance and Fat Loss

Directions : Stand with your feet half a foot apart. Quickly, bend at your knees drop your hands down to the floor. At the same time, kick your legs out behind you. With your body in a straight line, do a push up. Quickly bring your feet back in, bring your arms behind you, and jump forward as far as you can, propelling your arms to help drive your body forward. Land on both feet and assume the initial stance. 

Arnold Schwarzenegger Answers Your Cardio Questions

Never forget that your heart is the strongest muscle of all.

Workout Finisher: Full Body Flush

Scared to leave the gym with a bit more gas left in the tank? The full body flush is the ultimate finisher to boost your metabolism and fully deplete each muscle at the end of any workout. The movements are simple, but both the intensity and reps completed will be high.

Your Complete Guide To Skullcrushers! -

Contrary to what the name might suggest, skullcrushers won't send you screaming to the ER—at least when done right. They can, however, help you build massive triceps. Here's everything you need to know about this popular exercise!

Attack Your Abs With These Fat-Burning Moves

Technically, you don’t need any equipment to train abs . Your own body weight and some open floor space are all it should take. But that can get old after a while. Not to mention, there are various pieces of gym equipment that are great for making your abdominals work just a bit harder for new gains in strength, shape, and overall core stability. A few of our favorites: a decline bench, a medicine ball, and a Roman chair. These three in particular have been around since the Arnold, Zane, and Draper days, and for good reason.

Biotest on Twitter

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

SuperTotal Certification - June 13 & 14 - Kabuki Warrior

PLUS 90-DAYS  — of a dedicated online COURSE designed to dive DEEP into all of the material we covered during the live event, and go further than you could ever go in only a weekend.

Precooling: The Pre-Workout Technique You Need to Try This Summer

To put the idea to the test, the researchers enlisted the help of 12 experienced male runners. The men volunteered for three separate 30-minute treadmill workouts—each conducted in a humid, 90-degree room. Twenty minutes before the first test, the men drank a room temperature, sweetened beverage. In the same time frame before the second, participants drank a 16 oz sweetened slushy to lower their internal core temperature. And before the third, the men underwent a slew of precooling techniques on the skin—which included draping cold, wet towels around their necks, sticking one arm in cold water, wearing a frozen cooling vest, and slipping on underwear equipped with frozen ice packs at the thighs—to lower their external skin temperature.

16 Most Powerful Foods in the 21-Day Shred Cookbook

Sure, we all eat ten tons of it on Thanksgiving, but have you really given turkey more thought? Loaded with B vitamins, potassium, iron, phosphorus, and zinc, turkey is a powerhouse in the protein department. One 3.5 oz serving (about the size of a deck of cards) of skinless turkey breast packs 30 grams of protein – and only 161 calories and 4 measly grams of fat. Also, switch up your chicken routine and opt for turkey when you need to catch up on some zzz’s – it contains tryptophan, an amino acid that triggers serotonin production for a restful sleep. 

How I got buff

I did all this for more than a decade before I felt I got too big. (I thought it was impossible for me to feel that way as a steroid free trainer, but time and hard training adds up and I also changed my idea of the ideal body)

51 Push-Up Max Reps
52 Trainer Q&A: How to Mix Cardio and Strength Building to Zap Fat
53 Warner Bros. UK on Twitter
54 Ask Men's Fitness: Can One Beer a Day Wreck Your Muscle Gains?
55 Wheelchair Final Comparisons & Awards - 2015 IFBB Toronto Pro
56 Ultimate Warrior "Warrior University" Trailer
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68 28 Days to Six-Pack Abs Workout Program
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