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FD Got Guns (Athlete)

MIKE O' HEARN shows you powerlifting squat and how shoes help

The Mike O' Hearn- 4X Mr Natural Universe, American gladiator, powerbodybuilding founder, has been on the cover of over 500 magazines for his physique- shows...

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Bodyweight Bodybuilding Intensity Workout (Rep Ladders)

http://UndergroundStrength.TV - Click HERE for FREE E Books using ladders for a quick bodyweight workout at the Underground Strength Gym squats, ring push up...

A Day of Underground Strength & Conditioning

http://UndergroundStrength.TV & Here's a lil' taste of the videos we put out at with our st...

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Top News
Sagittarius Horoscope for Tuesday, July 1, 2014

Tuesday, July 1, 2014 - Conversations within your individual relationships may have been turned inside out during the past month, creating misunderstandings and leading to confusion. It is now time to revisit these unresolved issues and sort out the truth once and for all. Surprisingly, talks that were previously impossible can now happen without further complications. Remember, it's not only about sharing your point of view; it's also about actively listening to the feedback you receive from others. Healthy communication is a two-way street.

This USA-Belgium Pump Up Video Is Bone Chilling

This USA-Belgium Pump Up Video Is Bone Chilling

The Ab Factors

Let’s be honest for a moment. They never are ready. You’ve been saying for years, “Just another week, that’s all I need,” or “I just don’t have good abs.” These may be causes of your problem, but perhaps you haven’t considered the following factors...

Build Some Boulder Shoulders

Hoisting heavy iron overhead is the best way to build thick, striated shoulders. Here’s seven ways to keep it interesting.

Hercules Workouts on Fitocracy

Every week, we’ll be releasing one of his special routines for you to tackle. But don’t expect an easy ride – Dwayne told us that Hercules is one of the most physically gruelling roles he’s ever taken on and, looking at these workouts, it’s easy to see why. You can try them, track them and share your progress on Twitter using the hashtag #TeamHercules. The son of Zeus, Dwayne himself, will even be tweeting some lucky Fitocrats with some words of wisdom to help you pull through!

Smash Your Tri’s with this Hard and Heavy Routine

I like to use a combination of unique moves, heavy weight, and high volume when I train triceps, and the routine below is one of my all-time favorites. Don’t think it looks like much? Ask editor-in-chief Shawn Perine what he thinks—we recently hit a version of this workout together, and his triceps were smoked. Give it a go. Your lockout strength will limit you no more.

Go Extra Heavy with Kroc Rows

Sadly, most guys consider dumbbell rows a throwaway exercise. You’ll rarely see dumbbell rows in excess of 90–100 pounds in a commercial gym. This isn’t a physiological limiting factor—it’s a psychological one. Dumbbells heavier than 100 pounds simply sit outside most guys’ comfort zones. When I trained in a gym where the dumbbells went up to only 150, I took rows out of my routine because they were too easy—then immediately noticed that my bench was suffering. I reversed course, adding rows back in by custom-building handles of my own that would allow me to go as heavy as I wanted. “Kroc Rows” became my calling card. Every time I went to the gym to row, I had one goal: to use a heavier weight than I had the previous workout, for as many reps as I possibly could. My personal record is a set of 13 on each arm with 310 pounds.

6 Things You Should Do After Every Workout

Get the most out of your training efforts by incorporating these practices into your post-workout regimen.

Croton Watches | Mike O'Hearn Giveaway

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Workout Finisher: Single Plate Complex

Finish off your workout strong with this simple six move complex using a single plate.

Believe It or Not, Cardio Builds Muscle

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

Never Commit These 10 Deadlift Mistakes

Get the inside scoop on the worst deadlift mistakes, why they’re bad and exactly how to avoid them.

The 8 Best Ways to Improve Your Squat

Try different bar positions on your back.  If you have a higher bar position – right at the base of your neck – you will need to have good mobility in your upper back, hips, and ankles to be able to keep your torso vertical during the squat .  If you don’t have this mobility and you are weak, you will more than likely tip forward as you descend into the bottom of the squat.  It is simple physics. The longer the distance from your hips to the bar (high bar position = increased moment arm), the greater the torque at the hips.  If you have a lower bar position (around mid-trap) and slightly wider stance (slightly wider than shoulder width) – you will decrease the distance from the bar to your hips (shorter moment arm) and you will have better leverage. This might allow you to stay more vertical when you squat if you have good core stability and enough hip mobility. Play around with the bar position to find the one that works best for you.

Three Whiskeys of Summer 2014

No matter how much you love ’em, a glass of Maker’s or Jack is far from refreshing when the pavement’s buckling under the sun’s blazing rays. Instead of just toughing it out, switch your order up and ask for a white whiskey. The buzz-worthy spirit is showing up on more and more bar menus thanks to its unique taste, its rebel “moonshine” reputation, and its overall versatility when it comes to making cocktails .

World’s Greatest Warm-Up

Stretching 101 tells us that static stretching will inhibit neural drive and dynamic stretching will activate it. The science: when we stretch and hold a muscle at end range, after 7-10 seconds we activate the Golgi Tendon Organ (GTO). As you may have gathered, this is an organ, located in tendons, named after an Italian physician - Camillo Golgi. This magical injury-prevention mechanism says, "rut roh, there's a lot of tensions going on here" and automatically "shuts off" the muscle by inhibiting muscle spindle activity. Yea. Pretty awesome. So generally speaking, we want our warm-up to tend towards dynamic stretches and our cool-down to tend towards static stretches (no need to “shut off” a muscle before a workout.) In other words, we should stretch with movement before we workout, stretch and hold after we workout. THAT SAID, common sense prevails. If we're new to exercise, the benefits of pre-workout static stretching can out-weight the detriments.

Daily Session: The Full Gym Back Workout

Build a back like a fitness model using a variety of equipment.

7 Early-Morning Stretches to Build a Better Body

Tired of waking up in the morning achy or constantly tight and sluggish? Chances are you're like everyone else who skips out on stretching. To start waking up with energy and safeguarding your body from injury, run through these seven quick and easy stretches for every muscle.

4 Easy Tricks to Lift More Weight Instantly

Here’s how it works: before your main lift, quickly expose your muscles to a heavy, non-fatiguing weight for a single set. Before you back squat 250 lbs. for 10 reps, for example, try a heavy set of 2 reps (at around 90% of your 1-rep max). Or you can use a set of heavy kettlebell swings to fire your glutes, activate your hip drive from the bottom, and spike your central nervous system.

10 Things Guys Do on Social Media That Girls Hate

The Fix:  Paw your way out of the dog house by reminding your significant other just how public social media is, suggests Senning. “Explain that your love life is something you like to keep private, which is why you’re active with your buddies on Facebook but don’t post love notes to her wall.” That reasoning should make sense to her. Dating Rules for the Digital Age>>>

Fighter Diet Whey at

Fighter Diet's WHEY comes from grass fed, hormone-free cows and is NON-GMO, LOW FAT, NATURALLY SWEETENED, NO ARTIFICIAL FLAVORS OR COLORS AND NO PRESERVATIVES. Great tasting and mixes easily! One heaping scoop will provide 24 grams of our high quality protein without the by-products of the typical whey protein powder. Most dairy products come from cows that are injected with growth hormones (rBGH). On the other hand, our WHEY protein comes from grass fed cows and is easily absorbed by the body and scores the highest possible score of 1.0 PDCAAS (protein Digestibility Corrected Amino Acid Score), the official rating system used by the World Health Organization.* We formulated this product with NO artificial sweeteners, colors, flavors, years, wheat, gluten, corn or preservatives. It is Non-GMO and contains only the highest quality low glycemic sweeteners and doesn't contain any added sugar, maltodextrin, glucose, glucose polymers, fructose, aspartame, acesulfame-K, sucralose or polydextrose.

Hidetada Yamagishi : Team Gaspari IFBB Pro

Of course, I have not really been able to celebrate my birthday since I have been always on dieting but I don't care! This year, I am just 5days out from Chicago pro 212 and I'm more than excited!!!

The Protein Guide: How Much Protein Do You Need? - Born Fitness

Protein is known for being the critical macronutrient for muscle formation. It does more than that, acting in unison with a large amount of enzymes and transporters in your body in vital functions that support life and proper metabolism. In a sense, protein are bricks in the construction of your body. Continuing our analogy, carbohydrates tend to be workers, cementing these bricks together, while fats are the managers, making sure this process is running smoothly. All three are of course critical, and work together in keeping your body in proper shape.

Get Stacked: Healthy Muscle Sandwiches

But rarely do we put much thought into our sandwiches, settling for little more than the same old ham and cheese, and that can get stale fast—without providing you any advantage in the gym. Snap out
of that boredom without expanding your waistline with this arsenal of protein-packed recipes featuring flavorful combinations that are perfect for lunchtime or any other time of day.

Men's Fitness

Prior to the mag's redesign last year, it was unreadable. Now it's the coolest fitness mag out there. And the digital version is better than the print one. Food photography that jumps off the page, intuitive design and a fantastic monthly round-up of exercise videos. It's all I need to keep working on that six pack. I'll get there one day. I'm still fascinated that the ads are still stuck in the 90s.

10 Reasons You're Not Building Muscle

Building muscle and packing on the pounds isn't just about "picking things up and putting them down." What's holding you back?

The Best Movies Of 2014... So Far

As of July 2, the year officially is half over. What kind of a year has it been? The summer blockbuster are struggling to surpass Phil Lord and Chris Miller�s The LEGO Movie on the box office charts (though Captain America: The Winter Soldier rode its late-spring release date to a massive financial win). And early film festivals like Sundance, SXSW, Cannes and Tribeca started introducing a few movies into the awards-contending conversation � but we have plenty of time left to tell which features will earn Oscar�s favor. We decided that today would be a great day to regroup, reflect and single out the best movies we have seen on screen so far in 2014. The outstanding team of Cinema Blend movie writers have chosen to champion movies both massive and small, passionate and intimate. Even by expanding our list to 10, there are titles we had to leave off of the list. Be sure to tell us your favorite 2014 movie (so far) in the comments section below. For now, these are the best movies we�ve seen this year, starting with� The Grand Budapest Hotel Wes Anderson�s crippling OCD finally merges seamlessly with his distinct visual palette for The Grand Budapest Hotel , a dizzying sprint through a meticulously orchestrated murder mystery.

Chest Workout for Monster Pecs

The key to gaining size and strength for any muscle group (not just chest) is to lift heavier weights as you go. But there’s no need to increase poundage substantially overnight; a gradual progression is your best bet to avoid overtraining and plateaus. In this routine, start your first working set of bench and incline presses with five pounds more than you did the previous week. This will keep your strength levels and muscles growing steadily.

Fighter Diet News

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

Five Fast Lunches to Build More Muscle

When the 18th-century British Earl of Sandwich asked his servants to bring him a piece of meat held between two slices of bread, he definitely stumbled onto something. Not only, as legend has it, did he invent the sandwich, he also inadvertently requested the ideal post- workout meal—a simple combination of protein and carbohydrates, which research shows spurs greater muscle growth than protein alone. But with a little knowledge (and some condiments—come on, Earl!) you can make this portable muscle meal even more effective. Reach for these easy-to-prepare recipes to turn steak, lamb, chicken—and even an old can of cranberry sauce—into a gourmet meal fit for a king. Or at least an earl—whatever that is.

6 Surprisingly Healthy Beers

While many wouldn’t equate beer with a healthy diet, it’s been said that a few brews per serving/outing isn’t the worst thing for you—as long as they’re light beers, and hence, low in calories and carbs. The problem, of course, is that most “light” beers tend to be “light” in flavor and therefore your enjoyment. Which begs the question; what’s the point of drinking two beers if they taste like watered-down crap? So here’s a list of beers—sans the “light label”—that are either surprisingly low in cals and carbs, or provide a nutritional/health kick that few know about. As always fellas, drink in moderation.

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.

Add Leucine to Boost Protein Synthesis

Leucine is a key amino acid involved in the regulation of skeletal muscle protein synthesis. Leucine triggers the anabolic mTOR pathway, which is essential for muscle growth; additionally, leucine has proven to build muscle, maintain lean mass when in a caloric deficit, improve endurance, and boost recovery. Researchers wanted to examine how adding leucine to a protein drink would affect muscle protein synthesis. Researchers assessed the effect on muscle protein synthesis at rest and after resistance exercise. The men completed unilateral knee extensor resistance exercise before the ingestion of various intakes of whey protein, BCAAs, and leucine:

5 Foods That Make Your Body Freak Out

As more adults are being newly diagnosed with food allergies, it’s still unclear whether these allergies have simply gone unnoticed or have just developed over time, says Paul Bryce, Ph.D., associate professor of medicine, division of allergy-immunology, at Northwestern University's Feinberg School of Medicine. (Northwestern's Food Allergy Research Consortium recently got a multimillion-dollar boost from generous donors, alumnus Anthony Melchiorre and his wife, Andrea. Read more about the gift here. ) In any case, they're annoying. Allergic reactions to food range from mild skin irritations, coughing fits, nausea, and diarrhea to severe reactions like anaphylaxis, or difficulty breathing; swelling or tightness of the throat; chest pain; trouble swallowing; and dizziness or feeling faint. More extreme cases may require keeping an injectable epinephrine (EpiPen) on hand. Unfortunately, there's no cure for food allergies, but if you’re noticing recurring symptoms and still don’t know the real culprit, see an allergist. “Food allergies are not something to be taken lightly or diagnosed over the Internet,” says Bryce.

Does Deer Antler Velvet Work and Build Muscle? - Born Fitness

I’ve been working out for years, also, and can tell you that I never feel sore anymore. Its an adaptation to working out, you are getting stronger and your muscles are tougher from it. Probably nothing to do with deer antler. Take a month off and then hit the weights hard, I guarantee u will feel sore. After years of lifting, soreness is no longer an issue, I can describe the feeling more as a tiredness within the muscle. And I love it when I really fry a muscle, and then later on in the day I’ll do something that causes a cramp in said muscle, and I’ll think to myself damn that was a good workout. Even then, it isn’t a soreness.

The Expendables Take Over the July/August M&F!

For Arnold Schwarzenegger and the rest of the all-star cast of The Expendables 3 , fitness is more than a hobby--it's a way of life. After all, for this crew, many of whom are on the "wrong" side of 50, staying in great shape is essential to maintaining their status amongst the action star elite. Joined by a younger crop of budding actors incuding Kellan Lutz and UFC champ Ronda Rousey, Sylvester Stallone is back for a third installment of his franchise, and we're bringing you the workouts they swear by to keep coming back.

Beach Body Abs for the Summer Season

With summer here everyone wants to stroll down the beach with their abdominals muscles on show for the whole world to gaze at, but how do you get your abs into such amazing shape? Well fear not as we will reveal tips to make sure you never have to wear a t-shirt again.

Dance Moms’ Asia Monet Ray Stars in Lifetime Docuseries ‘Raising Asia’

We should be encouraging our our children to follow any and all dreams they have, instead of of tearing them to crap for being on TV . it’s just TV, not forced prostitution. She loves to dance and last time I checked, the Benet girl, didn’t even come close to where Asia is and has accomplished, so there’s not a comparison between a kid who got dressed up for pageants and who did it because her Mother made her do it versus Asia, a kid who is making this her career in in life, works hard, gets straight As, and strives to be an artistic role model in all genres of dance. Those moves that make your skin crawl are taught in dance schools world wide…. It’s how it is. So get off of the you know know it all pedestal, focus on your own lives, instead of speaking negativity about a girl making herself a career in dance. Shame on you and your negative comments. You don’t like it, don’t read it or don’t look at it.

The 4-Step Biceps Builder - Born Fitness

That short but intense protocol, when performed for the right number of sets and frequency throughout the week is just one of the three ways I stimulate new growth in your most underdeveloped muscle groups. For example, I would combine that movement with an antagonist (opposite muscle) exercise, such as a pushup, and follow the same protocol. Superset just 2 sets of this combination, and then combined with a frequency model of training, you’ll be on your way to faster results .

Why Am I Hungry All the Time? - Born Fitness

Very interesting, I am going to get the book…..I assume this counts for women as well as men? I have been beating my head against the wall trying to figure out why I am always starving, I mean it is so bad, and while I have been a little overweight for a long time, in the last few months, I’ve not been sleeping well at all and I’ve gained about 12-15 pounds! I hope this is what’s doing it because I think I can fix this! Thank you!

Westside Ways Workout

M&F recently caught up with powerlifting legend Louie Simmons to talk about his Westside Conjugate System and how it builds superhuman strength. For the full article that describes the Westside System and a typical week of training at Simmons' gym Westside Barbell, check out the June 2014 issue of Muscle & Fitness . Simmons not only provided us with an overview of the effective strength plan, but also gave us a speed strength workout to increase strength in the box squat. Do this intense Westside workout once a week to see massive gains fast.

'How Should I Use Eccentric Training For Growth?'

Got a "Great question!" for you doc as you say: Loads of sound research point to the anabolic effects of eccentric contractions, especially those eccentric contractions performed in an stretched position. Most of what I have encountered calls for a 4-6 second eccentric tempo on most lifts for the maximal growth. Even Bpak's MI40-X training routine prescribes such a tempo. Now, my question is where is the fine line? Is it 1-3 seconds? Or are we shooting ourselves in the foot by not taking longer i.e. 4-6? No denying many things in science are shadowed within those endless debatable grey areas.

Weider Principle #26: Iso-Tension

Here are a few iso-tension tips. First, this isn’t a good technique to do with compound lifts that involve many areas. For example, deadlifts work too many muscles (spinal erectors, trapezius, glutes, quads, lats, etc.) to focus on just one. On the other hand, if the compound exercise has one primary muscle, applying iso-tension there can better direct the stress of your sets. As an example, fl exing your chest between sets of bench presses can help you target your pecs (primary muscle) and use less of your delts and triceps (secondary muscles).

Flex Lewis Interviews Teen Champ Brandon VanNoord

Flex Lewis interviews the champion of the Teen Division, Brandon VanNoord, at the 2014 NPC Flex Lewis Classic.

Arnold Schwarzenegger: Pectoral Perfection

Arnold Schwarzenegger: Pectoral Perfection

The Rock Posts the Team Hercules Shoulders Workout

"That 'special time' again.. SHOULDERS. My delt workout for the 5 months I filmed HERCULES in Budapest. Push yourself and go heavy on your presses and concentrate on form for your raises. If you grab it off the rack, you better control it - no sloppy movements. Enjoy the pain and have fun.. #Delts #GymRatGumbo #TeamHercules"

Austrian Alps: Arnold Schwarzenegger’s Biceps Workout

But, gifted or not, Schwarzenegger can also be credited with being history’s hardest thinking bodybuilder. Nothing he ever did throughout his bodybuilding career was accidental or haphazard, which means his programs can serve as tried-and-true templates for your own bodybuilding success, regardless of your experience level or development. “For beginners, I’d simply advise doing five sets of barbell curls and five sets of dumbbell curls—10 total sets of eight to12 repetitions,” Schwarzenegger says. “Concentrate on a strict movement, and try to gain some strength. Experiment with different curling arcs until you find the one that puts maximum resistance on your biceps.” After training for a year or so, a bodybuilder is considered to be at the intermediate level, at which point Schwarzenegger advises, “I’d look at your biceps development and determine where you have weak points. Then I’d give you a tailored program to bring these weaker areas of your biceps up to par. “If you lack biceps fullness,” he continues, “do heavy dumbbell curls. If you lack peak, do everything with dumbbells. Do plenty of concentration curls and dumbbell curls lying back on a high bench, like Reg Park used to do them.

Pro Supps MR. HYDE at

Not for use by individuals under the age of 18 years. Do not use if pregnant or nursing. Consult with a physician or licensed qualified health care professional before using this product if you have, or have a family history of heart disease, thyroid disease, diabetes, high blood pressure, depression or other psychiatric condition, glaucoma, difficulty urinating, prostate enlargement, or seizure disorder. Do not exceed recommended serving. Exceeding recommended serving may cause adverse health effects. Discontinue use and call a physician or licensed qualified health care professional immediately if you experience rapid heartbeat, dizziness, sever headache, shortness of breath or other similar symptoms. Individuals who are sensitive to the effects of caffeine or have a medical condition should consult a licensed health care professional before consuming this product. Do not use this product if you are more than 15 pounds overweight. The consumer assumes total liability if this product is used in a manner inconsistent with label guidelines. Do not use for weight reduction. This product is intended for use by healthy individuals only.

5 Signs You May Be Dehydrated

A dry mouth doesn’t automatically mean danger. But thirst is your body’s way of reminding you to reach for your water bottle when you’re on your way to becoming dehydrated, so don’t ignore the obvious. According to the Institute of Medicine, men should take in approximately three liters (about 13 cups) of liquid a day—but that’s just a baseline. If you’re exercising in hot and humid weather, you’ll need to fill up on more fluid. Sick of plain ol’ H20? Keep in mind that water-dense fruits and vegetables, like celery, cucumbers, and melon, also help with hydration. 7 Foods You Should Eat Every Day>>>

Dialing in Reps and Sets

set, so let’s think about the ideal number of reps in terms of weight load. It’s been

Gifted Guns

With a nickname like the Gift it’s no secret that Mom and Dad passed along more than a fair share of favorable muscle-building genes.  But like all great champions, even Heath has had to put in his work to make pretty good arms really good, and then even more to take really good arms to the next level and beyond, to where they are now. The gains may not come as easily for us, but the Gift’s training wisdom is something the rest of us can apply in our own quest for attention-grabbing arms. So, here’s how Mr. Olympia built two of the best guns on the planet.

51 11 From Heaven: The Top Fitness Snacks!
52 MusclePharm Assault at
53 Greg Pyszczynski Podcast: Success as a Young Strength Coach
54 60 Seconds to Fit: Episode 5
55 JYM Pre JYM at
56 Hip Pain: How to Treat and Prevent Soreness From Squatting
57 Dennis James and Big Ramy Train Chest
60 Body Transformation: Kobe Motmans Became A Muscle Monster!
61 Grill Protein-Loaded Mahi Mahi
62 The Body Shocker Workout
63 Why Bodyweight Training Opened My Eyes - Zach Even-Esh
64 The New Rules of Chivalry
65 STRONG Life Ep. 26: 3 Tips To Start Your Day with POWER to Maximize Success - Zach Even-Esh
66 The 8 Best Things You Can Do For Your Metabolism