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Pauline's Week

Best of Pumping Iron: Arnold Schwarzenegger Quotes

For fitness advice, go to Best quotes from pumping Iron by Arnold Schwarzenegger and others.

The ISSN Conference - Why Go Anywhere Else?!

The 8th Annual ISSN Conference and Expo in Las Vegas Nevada, USA, June 2011.

Dan Kovacs- Benefits of doing Board Press

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Ronnie Coleman on what it takes to succeed!

Ronnie Coleman tells a story about what it took for him to achieve greatess. Brought to you by


AMERICAN GLADIATOR Mike O'Hearn guest stars when Spencer shocks the gang by hiring a replacement for Mitchell in this week's GEEK CRED.

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Sagittarius Horoscope for Thursday, July 10, 2014

Thursday, July 10, 2014 - Although you want to play today, someone's unspoken agenda can still pull on your heartstrings, making it nearly impossible to just go off and have fun. If you choose to ignore other people's feelings, you might end up feeling so guilty that you can't enjoy yourself. Don't be in such a hurry to escape an awkward situation. Lending a supportive shoulder gives you the opportunity to be the kind of friend you would want to have in your corner.

5 Moves for A Concrete Core

Want to be stronger on every lift? Start with these five foundational moves for your core.

The Go Small to Get Big Arm Workout

Take a look at the workout charts below. The first exercises you’ll see on each training day are relatively big arm movements like weighted bench dips, skull crushers, and barbell curls. The lighter stuff comes last, when your arms are too spent to do much more. Gaining mass and size is all about priorities, and if your objective is to build bigger arms, start with big moves and finish with smaller ones.

Back to the Bench Press

ANSWER: Rotator cuff injuries can be devastating to anyone who enjoys benching. By understanding the function of the rotator cuff and learning to protect it, you can make rotator cuff injuries a nonissue. The tendons of the four rotator cuff muscles grip the head of your arm bone and dynamically hold it in the socket during shoulder movement. If this mechanism fails, the shoulder becomes unstable, resulting in weakness and injuries. Once your doctor and physical therapist clear you to return to bench-pressing, it’s important to take these steps to protect your rotator cuff .

The 14 Worst Things You Can Do for Your Body

When it comes to sleep , the sweet spot is seven to nine hours. Sleeping for fewer than than six hours or more than 10 hours each night has been linked to chronic diseases, including heart disease, diabetes, and obesity, according to a study from the CDC. Another stress to your body is hitting the snooze button. Disrupting your sleep diminishes the benefits of rest, leaving you more tired than if you had gotten up the first time the alarm went off, explains Dr. Yizhak Kupfer, Assistant Director of Critical Care and Pulmonary Medicine at Maimonides Medical Center in Brooklyn, NY.

The 'Show Time' Diet

These diets are samples, so feel free to replace the foods listed with others that provide similar macronutrients. There are certain foods you should stick with, however, as they'll aid fat loss and muscle gain. Eggs, for example, have been shown to not only enhance fat loss in clinical studies but also boost muscle growth and strength gains.8-11 In addition, consuming whey protein around workouts is critical for enhancing muscle growth due to its fast digestion and rich supply of branched-chain amino acids. Do yourself a favor and have a whey shake pre- and postworkout; a whole-food meal won't be as effective at promoting muscle growth. Whey protein also makes a great between-meals snack: Research shows it significantly reduces hunger due to its ability to boost levels of hunger-blunting hormones.

9 Tricks to Burn Fat Fast

If you want to get ripped, you know the well-established dietary rules that need to be followed: eat six to eight meals every day, keep your carbs in check and your protein intake high. And then there are the not-so-well-established rules, the ones that may seem counterproductive but have been proven to work, either scientifically, anecdotally or both. We like to call them “tricks” for the simple reason that not everyone has caught on to them yet. Incorporate them into your nutrition regimen and you’ll be hooked — not to mention shredded — in short order.

Dwayne Johnson on his 'Hercules' Twitter smackdown

Dwayne Johnson on his 'Hercules' Twitter smackdown Dwayne Johnson posted his "most grueling" #TeamHercules workouts and hurt Twitter. Check out this story on

Beyoncé tops the Forbes Celebrity 100 list for the first time this year. The list measures a mix of money, fame and impact to rank the most powerful celebrities.

FORBES' ranking of the richest families, pinning down 185 billion-dollar dynasties collectively worth $1.2 trillion.

20 Tips to Shed Body Fat for Good

Consuming too many starchy foods, such as potatoes, rice, pasta and breads (especially at one sitting), provides your body with more than it needs for energy and glycogen stores; anything left over will be stored as fat. "You don't have to eliminate starchy carbs completely," says IFBB pro Mike Matarazzo. "But you should really cut back on them when trying to shed body fat." Limit total starch servings per day to 3-5, where a serving size is one cup of pasta, rice or sliced potatoes.

4 Most Common Mistakes of New Lifters

Understanding and preventing these 4 common mistakes most lifters make when they begin to regularly lift weights can help you reach your goals faster and make the gym a regular part of your every day life. Sticking to the basics and training consistently are the keys to achieving long-term results and will help you avoid the pitfalls of doing too much, too soon.

8 Best Anabolic Exercises

Gaining size isn’t as easy as it sounds. Your body is built to survive, not to look like an Olympia competitor, so putting on – and holding on – to muscle mass is a complicated, multilayered affair that can vary from person to person. But one thing everyone can do to maximize your ability to add new muscle is to select the right exercises – the type that will break down muscle tissue and trigger the hormonal responses that send your body into anabolic overdrive.

Bang Out 100 Push-Ups

“Train three days a week. On Day 1, do 3–4 sets of weighted pushups for 12–15 reps. Day 2, bench-press for 3–4 sets of 8–10 reps. Day 3, do regular push-ups for 2–3 sets of 20–25 or more reps. Each week, increase the load on the first two days and increase the reps on the third. You’ll get there in a few weeks to a few months.”


Clear Results, Clear Muscle Program

Hidden Physique-Killing Foods

Not every so-called bodybuilder-friendly food is all it’s cracked up to be. Like James Bond, many eats that seem perfectly innocent have a hefty arsenal of secret weapons (sugars, trans fats, you name it) that will strike a serious blow to your hopes of getting shredded. Here are three such foods and how to take them from physique killers to physique builders…

Protein Power: 7 Ways to Cook with Quinoa

Unless you grew up with hippie parents who were regulars at a hole-in-the-wall health-food store, you probably didn’t have a clue about quinoa until recently. Now the superfood’s stocked at big-box retailers, and its amped-up nutrition profile is leaving your go-to grains, like brown rice, in the dust. So, what exactly makes the obscure-sounding protein source so worthy of our attention?

Perchmount Fit

As the virtual world continues to evolve; remote athletic training instruction is gaining more popularity. Perchmount Fit can help anyone improve their technique in basic and difficult athletic movements through hands free smart phone video capture. Perchmount Fit is design to effortlessly clamp most smart phones securely and can either mount to a metal lifting rack or can be used as a kickstand atop a table or a box. Whether you are an experienced athlete who wants to make sure you are performing the essential movements properly or a virtual coach who wants to help clients make the most gains; Perchmount Fit is a perfect tool for taking your athletic performance to the next level.

The Best Swiss Ball Ab Workout

The Swiss ball gives some distinct advantages over other pieces of equipment or bodyweight  alone. It can extend the range of motion on the crunch, activating more ab muscle. It can also create instability, which forces your abs to contract harder to brace your body, and even serve as a source of resistance itself—like a weight—if you lift it. (Don’t think it’s heavy enough to give you a good workout? Try the V-up and pass on the next page and then tell us.)


Copyright © 2014 Weider Publications, LLC, a subsidiary of American Media, Inc.  All rights reserved.

How to Watch Porn Together

Once the Footage Starts… When the steamy vid starts rolling, a lot of couples can’t help jumping right into sex. “There’s nothing wrong with this strategy,” Morse says. “But it’s fun to also set some ground rules to keep things new and exciting.” She recommends agreeing to wait until the credits role or the scene ends before turning your attention to each other. “Delaying the act will make you both so aroused,” she promises. She also advises cuddling and caressing each other while you watch.  Once you’ve got the hang of things, one of you could pleasure the other while the video rolls. Or you could try different rear entry positions so you can both watch while you have sex, Morse adds. 7 Must-Have Sex Talks>>>

The Speed Conditioning Workout

Here’s what you need to know about speed training. There’s speed strength, which is applying maximum force at high velocities (like a power clean or snatch), and there’s speed conditioning, being able to maintain running speed for about seven seconds or longer. Both types of speed training can benefit athletes of all experience levels since being able to accelerate quickly then slow down correctly can prevent injury in the gym and workplace. Not to mention, speed gives athletes a critical advantage over their competition in the field of play. “This workout focuses on the technical component of speed training, going over the movements to perform at an optimal level,” says Curtis Williams, C.P.T., P.E.S., and former NFL wide receiver. “The moves are specific to building speed, and it works.” Blast through this performance-boosting speed workout to burn fat, get faster, and improve endurance.

Tree Huggers: Boost Your Mood with More Green Space

The more green space where you live, the happier you are—and some surprising new statistics prove it. When satellite data were compared with a survey of 2,500 Wisconsinites in 229 neighborhoods, it revealed that people living in areas with less than 10% “tree canopy” were much more likely to feel depressed, stressed , and anxious. Amazingly, the results weren’t skewed by wealth: Poorer residents in greener areas were, in general, happier than richer ones in treeless areas, says the study in the International Journal of Environmental Research and Public Health . 7 Do's and Don'ts for a Better-Working Brain>>> “Nature can provide relief from our daily need to complete tasks, providing us with something inherently fascinating that holds our attention without our having to work at it,” says study co-author Kirsten Beyer, Ph.D. Plus, she adds, the outdoors also promotes physical activity and social interaction—both known stress relievers. If there isn’t much foliage around your crib, don’t panic: Related studies also show you’ll feel happier and healthier if you have live plants in your indoor spaces—so green up your home or office (see left) and start chilling out.

Training to Failure: 5 Questions You Need to Answer - Born Fitness

Are you familiar with high intensity strength training? Every single set is taken out to momentary muscular failure, and typically only one set is done per exercise. Many bodybuilders such as Mike Mentzer, Casey Viator, Sergio Oliva trained this way. Many college and pro NFL teams also train in this fashion. The volume is low, which allows the intensity to be very high every time. (By the way, the proper definition of intensity is the percentage of one’s momentary ability. So if you train to failure, that is a high level of intensity, regardless of % of 1RM. You can train with a high level of intensity without ever touching your 1-5 RM weight.

4 Ways to Become Better - Born Fitness

How does giving more make your life better? Giving is the ultimate test of passion. When you do something with no expectation in return, you easily find what fuels you. (And conversely, what doesn’t.) You also learn about your ability to communicate, lead, and follow tasks that might be outside of your comfort zone. All of these are valuable but oftentimes they are learned in a pressure situation, like your job. When you can build capabilities in a less stressful situation (such as when you’re volunteering your time), you remove many of those barriers and grow as a person in ways you would never expect. Many of my best lessons in leadership came not from running a company but while tutoring inner city children during my spare time.

Fighter Diet News

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

The Most Common Workout Mistake - Born Fitness

As you know (and have experienced) I am not only big on warmups, but I consider the Warmup the cornerstone of Training for Warriors training. A common mistake in training, however, is to use either an inadequate or no warmup at all before training.  Since a trainee often thinks training itself is great at getting the heart rate up and increases core temperature, they often skip a warmup completely and jump head-first into the session. In most of the training books and DVDs out there, a warmup is quickly glazed over as if it is unimportant. This is definitely not the case and unfortunately sets the tone as if it doesn’t count.

Super Pump Shoulder and Arm Workout

The concept of spending hours upon hours in the gym is long, long gone. High intensity in shorter time is where it's at these days, and rightfully so, it works. To save you some time, ISSA-certified Monica Eiler lays out a quick and hardcore workout for your shoulders and arms in under 20 minutes.

Beyond Training: Mastering Motivation - Born Fitness

Resolving in your mind that you will give nothing but your absolute best in the face of any struggle.  Throwing down a last set of squats and saying f*ck it and dropping the weight 50% and crushing a set of 50 reps to finish off.  Going outside after heavy deadlifts and pushing the prowler around the building on a hot day when the pavement feels like glue; until blood shoots out of your eyes.  Hitting dumbbell bench until your chest explodes, not for 3 sets of 8 reps, but for 100 reps in the fewest sets possible.

Hulking Biceps

For example, let'’s say I a’m doing barbell curls, which is usually my first biceps exercise. I'’ll start with a light weight and do 10 quick reps (still using good form) just to get the biceps warmed up. My next set will again be 10 reps, with a weight that gets difficult to lift on the seventh or eighth rep. For my third set, I'’ll add another 20 pounds and shoot for eight reps. Then, for my final set, I'’ll add another 20 pounds and go for eight again. I struggle to get eight on the third set, so when the fourth set comes around, it'’s a real test of will, after having increased the weight, to try to equal the same number of reps.

Get Stronger: 7 Reasons to Never Neglect Squats

Since squats are typically loaded from top to bottom, either in the form of a barbell or a dumbbell, your core has to work double-time to prevent injury and maintain an upright posture. In terms of building your six-pack, heavy compound exercises like squats should be a staple. Include front squats which involve a barbell held in front of your body for an increased core demand and to build insane midsection strength.

Miss Fighter Diet: 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)

Has the Expert Earned Your Trust?

In my opinion, (expert) authors should be put under higher scrutiny when making claims rather than the opposite. One particular senior science editor of a major bodybuilding magazine has earned a scientific credential (doctorate) but rarely cites scientific references to substantiate his writings. This is contrary to the expectations of such academic training (I have a doctorate myself) and, for me, quite a letdown. I would love to be able to follow up on many of the notions he puts forward, but I’m left out in the cold because his scientific assertions are not backed up with scientific references. (I am intentionally not naming this individual for political reasons and to create a bit of irony, as many of you would likely love to know exactly who I’m referring to. Frustrating, isn’t it?)

33 John Hansen - Timeline Photos | Facebook

Drag the corners of the box above to crop your new profile photo.

Get a Massive Upper Back With the Jump Shrug

Use this move to kick off your back or shoulder workout (depending on when you work traps), at the start of your trap workout, or add it to a day when you do numerous multijoint exercises, such as deadlifts (see sample workout.)

How Chris Pratt Dropped 60 Pounds in Six Months

Later, Pratt, who turns 35 on Saturday, sent ripples through Hollywood when he posted a shirtless selfie on Instagram last year, showing off a chiseled frame and six-pack abs with a caption that read: “Six months no beer. #GOTG Kinda douchy to post this but my brother made me.” Pratt’s brother helped him land the lead role of Star-Lord with that photo. The Best Celebrity Shirtless Selfies>>>

Dennis James Posing Before the 2000 Olympia

Dennis James Posing Before the 2000 Olympia

5 Rules of Fast Fat Loss

Weight loss is simple: if you burn more calories than you consume, you’ll drop pounds. But too many guys still underestimate how much they eat and overestimate how many calories they burn. Avoid the guesswork and keep a food journal for a week. Count up exactly how many calories you’re averaging. You may be surprised.

38 Platinum Series AMINO RECOVERY at

Many companies may try to convince you that their old-school product has the latest arginine and high-tech absorption to help make it more effective. The bottom line is, it costs much less to use L-Arginine or Citrulline Malate in a formula than pure L-Citrulline. You would need to take 3 grams of Citrulline Malate to receive the same active ingredient amount of 1.5 grams of pure L-Citrulline. Also, L-Arginine has to be taken in mega dosages to be as effective. Pure L-Citrulline is 3 times more expensive than Arginine and 2 times more expensive than Citrulline Malate.You get what you pay for…don't be fooled.

Mythbusting Fasted Cardio

On the other hand, fasted cardio might be an interesting tool for someone looking to gain weight while maintaining aerobic capacity. De Bock found that two hours on a bike lowered leptin production perhaps by as much as 50 percent of baseline. This means that it may actually stimulate appetite not just in comparison to fed cardio but also when compared to everyday life. If you find that you have a hard time meeting your calorie goals because of post-cardio appetite suppression, performing it while fasted may be a cure. Deighton and colleagues came to a similar conclusion using only sixty minutes of cardio. The fact that insulin levels explode four hours after fasted cardio may make this more even more effective for mass seekers (De Bock 2005).

Finishing Moves: Torching Triceps

Kind of like something I picked up from CT Fletcher. On rope or regular tricep pushdowns, have a friend stand next to you and pick your weight. Tell him what you usually rep for sets of 8, and he can pick a random weight in between the lowest weight and the weight you told him. Bust out 10 reps with whatever weight he picked, and then he randomly picks another one. Do it for 10 sets, no rest inbetween. It's a killer. And having a friend pick the weight for you makes sure you can't go easy on yourself.

Beat the Pain

My personal belief is this could be the main culprit in a lot of the nagging injuries we all have.  Obviously lifting heavy no matter what is going to produce "wear-n-tear" but we can slow it down by eating the right things. I'm known for having bad elbows and inflamed tendons.  Since making these small switches in my diet and increasing my fish oils, I've noticed a marked improvement in my tendonitis and lifting feels much better.


How to Perform Amosov Squats

Step 2: Finding the Appropriate Height of the Bar. This is a little bit of trial-and-error. It will all depend upon the height of your athlete / client and the length of their arms. Have them perform a few reps at a specific height and notice if they’re able to fully straighten their arms when they get to the bottom of the squat. The height of the bar should allow the lifter to perform a full squat and get their arms fully extended.

5 Ways to Beat Workout Soreness

Lifting weights damages muscle tissue—but that’s OK, because muscle damage as a result of resistance training contributes to hypertrophy (increase in muscle size) if the training is done properly. When muscle tissue is damaged, you may feel soreness within the next couple of days. While there are many theories as to why delayed onset muscle soreness (DOMS) occurs, most research suggests that it's a result of pain receptors being sensitized by the inflammatory response to muscle tissue damage. Luckily, there are ways to quickly recover from DOMS and get right back into getting strong. Use these strategies immediately after your workout to speed up healing so you build muscle faster.

Bi's Like Kai's

Looking through this Kai Greene biceps-training article, you might notice one key element is missing. Sure, you’ll see the requisite photos of the 275-pound Brooklynite, showing of a physique that might just earn him a Mr. Olympia title next year. You’ll also read plenty of information about work-outs, and even a few key biceps exercises you might want to take advantage of.

Massive Pecs with One Move

Pat Casey, the first man to bench press 600 pounds, had weighted dips at the core of his program. As a bonus, heavy dips can also help performance on the overhead press. On a personal note, dips helped me win the overhead press with ease at the 2005 Atlantis Strongest Man in America Contest. Virtually every great presser has trained with dips at some point.

60 Seconds to Fit: Episode 8

60 Seconds to Fit: Episode 8

Supersets vs. Drop Sets

In other words, one is not “better” than the other; they are just different. Both are excellent methods of getting a longer tension time on the target muscle; however, with supersets you get a slightly different angle of pull by using another exercise. That can be both good and not so good.


Food Watch: Red Palm Oil

Everyone is talking about coconut oil, and we get it, it’s really good stuff. Coconut oil has been deemed the safest oil to use when cooking over high heat because it doesn’t break down into a potentially toxic substance. It also boasts a long list of health benefits that include boosting metabolism and improving heart health. While you should continue to use coconut oil in your diet, you should know that there's a new oil—with rivaling health benefits—in town. 8 Foods That Keep You Cool>>>

51 Jay & Kai Train at Bev Francis Powerhouse Gym
52 Achieve Panini Perfection!
53 ErgoGenix ErgoBlast at
54 Size Secret #6: Train Each Muscle Group Twice a Week
55 5 Sports Shellackings You Won't Soon Forget
56 Physique Pro Jeff Seid Exercise Tip - Straight Bar Curls
58 Is Your Cutting Board Trying To Kill You?
59 FD Cardio Fighter Diet Style (Athlete)
60 Brian Yersky - Gunning for Glory
61 The 200 Rep Ab Challenge
62 Cable Upright Row
63 7 Things You Didn't Know Yoga Could Do for Your Body
64 THAT WHICH I LOVE DESTROYS ME to screen for Congress on July 10th
65 10 Habits You'll Pay for in 10 Years