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Cris Cyborg Has Sights Set on Ronda Rousey

After her quick finish of Van Duin, Cyborg has message for the UFC bantamweight champ.

6 Common Deadlift Blunders That Aren't Commonly Talked About -

The deadlift is a technically challenging move to learn, but it has great carryover to everyday activity. Here are 6 common technique errors to avoid so you can lift from the ground like a pro!

Branch Warren, Johnnie Jackson & Matt Lehr Train Shoulders

IFBB Pros Branch Warren and Johnnie Jackson train shoulders with NPC Super-heavyweight Matt Lehr at Destination Dallas. Branch & Johnnie are both looking to qualify for the Olympia at their respective contests. Branch is prepping for the Atlantic City Europa and Johnnie the Wings of Strength in San Antonio. Get your GASP & Better Bodies Gear at

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5-4-3 Rows w/Bands

Weighted Pull-ups +70x2x4 +45x5,4,3 Dropset for Strength, Band Supported Rows & Facepulls - M55 W1

Sagittarius Horoscope for Sunday, July 12, 2015

Sunday, July 12, 2015 - Try as you might, you just can't wipe that mischievous smile off your face today. Your enthusiasm may be contagious but it's tricky if you don't have a way to express your creativity. Unfortunately, ignoring your far-out ideas only fuels their power and adds to your frustration. Wait for an appropriate moment to casually discuss your ideas without being attached to what happens next. If there's no pressure for others to respond, you'll feel more relaxed and able to proceed with your original intentions. Getting everything out in the open is your key to satisfaction.

The No-Squat Leg Workout

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

3 Top Exercises for Digging a 'Drainage Ditch' Back

This is not just a glute and hamstring exercise, this is also a great way to strengthen the musculature of the back. To perform the RDL start in a standing position with feet shoulder width apart and knees in a slight bend (10-15 degrees) Hands should be slightly wider than shoulder width apart. You want a slight arch in your back, chest up, and scapulae retracted.  This position must be kept throughout the entire lift. Take a breath and tighten your abs and lower back. Then push your hips back as you lower the bar, keeping it close to your body. Your weight should be on your heels and your initial back arch and degree of knee bend should remain constant. Continue lowering the bar close to your body until right before you reach the point where you can’t hold your arched back position any longer. Reverse the direction of the bar by squeezing your glutes and pushing your hips through.

3 Huge Diet Mistakes to Avoid

I am going to cover the 3 biggest mistakes I see made when it comes to the nutrition of a lifter training intensely! If you are not training hard in the weight room, these recommendations are not for you.

Decline For a Full Chest

It takes a variety of angles to develop a well-balanced chest. In addition to doing flat-bench presses and flyes, you also need to do these exercises on an incline bench, as well as a decline bench. To really build up the lower pecs, there is no better exercise than the decline bench press. However, unless you do it regularly, it can be awkward. A better option is the Smith machine decline bench press, which makes the exercise easier to perform so that you can better focus on t he lower pecs. Position a decline bench in the middle of a Smith machine; set it at an angle of 30–40 degrees. Lie on the bench and unrack the bar. Slowly lower the bar to your lower chest and press it back up until your arms are fully extended, but your elbows aren’t locked out.

Legendary Backs: Joel Stubbs

When, after his pro debut, FLEX put a then-unknown airline pilot on the December 2005 cover with the provocative question “Best Back Ever?” many balked at the alleged heresy of even asking. The bodybuilding community has now caught on to what we first saw. The 6'3" Walking Wall has bodybuilding’s all-time broadest back and perhaps its most phenomenal pose when he unfurls (and unfurls and unfurls) his rear lat spread. Best back ever? It’s open to debate.

Chocolate Before Training?

They reported in a 2011 issue of the European Journal of Nutrition that when the subjects consumed the dark chocolate before the workout they were able to maintain their blood glucose levels,  had higher insulin levels and experienced less oxidative stress. The ability to better maintain blood glucose levels means that you’ll have more energy to keep up your training intensity. The higher insulin levels can help to better drive muscle growth. However, higher insulin levels during a workout can limit fat burning. So if your major goal is fat loss, add the chocolate to your postworkout shake instead. The lower oxidative stress means enhanced muscle recovery after the workout, which can lead to greater growth.

The Facts on Fat

F-A-T-S...yeah, it’s a four-letter word, but — as you’re about to see — the right kinds of fats actually do a body(builder) good. Whether your goal is getting huge or getting shredded, fats can be your ally. You just have to know which ones to eat, which ones to avoid, how much to eat and the best times to eat them. So put away your fears and get the full skinny on fats, your new BFFs.

The 10 Most Attractive Body Parts Ranked by Women

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


Mistake #4: Getting Rest Intervals Wrong. First, a rookie mistake that both men and women make is to choose machine-based exercises and then sit on the machines while they are resting. This is all-around bad: Bad etiquette, bad choice of exercises, and bad for your body since you’re not working hard enough to benefit from a passive rest.

3 Keys to A Bigger Bench Press

Performing heavy negatives once or twice a month does wonders for building strength. Bodybuilders that don't have a "negatives day" in their routine are really missing out on huge gains. As a quick refresher, negatives are reps that concentrate on the eccentric, or lowering phase of an exercise. Our muscles can handle 30-40% more weight on the negative portion of a rep, so taking advantage of that taps into plenty of underexploited fibers in your pecs and trains your body and mind to deal with heavier weight. To perform negatives on the bench, add 30-40% more weight than you'd normally use for 10 reps (after a few warm-up sets, of course). So if you're pressing 250 pounds for 10 reps, add an extra 75 pounds (30%) onto the bar. Unrack the weight and resist the negative all the way down for a full five seconds or more. Once the bar touches your chest, have your training partner help you bring the bar back up to the starting position and repeat this for 3-5 total agonizing reps. Use this method sparingly - 1-3 sets, once or twice per month - to avoid overtraining or injury. Besides, after training like this, you'll likely be too sore to want to do it again soon.

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Midnight Mass

Sometime in the 30 minutes before you go to bed, take in 20-40 g of casein protein. Micellar is the best type of casein protein for this time period, because it stays with your body for up to seven hours, providing aminos so your body won’t use muscle mass for energy. Mix the casein with water or milk (or a combination of the two). You mayalso include a portion of fruit (a banana, half of a cantaloupe or honeydew melon, a large pear or a large apple) whether you are a hardgainer or a dieter. The fructose will help stock your liver glycogen, which will prevent you from going catabolic sooner during the night. If the concept of taking in carbs before crawling into bed makes you paranoid, just stick with a protein shake.

6 Unconventional Arm Exercises to Crush Plateaus

If you claim that you lift, you had better look like you do. The size and development of your arms will be the first body part people look at when they evaluate your physique. It's just the way it is. Having a nice set of pipes will remind yourself and others that you have put in some serious gym time. But with that time, your arm training can become stale and mundane, causing strength and muscle growth to come to a halt. At this time, you need to find new ways to challenge your arms strength and get them to grow. The basics biceps and triceps exercises will work but only for so long. Triceps pushdowns, skull crushers, barbell curls and hammer curls need to take a back sea for 6-weeks while you bust through plateaus with this arm workout.

Thrash-Your-Guns Arm Routine

Usually, drop sets are done wrong. You don’t have to drop half the weight to do a drop set properly. It was proven that decreasing the weight by as little as 5-10% is the ideal drop and still respects your repetition range. For example, do tricep pressdowns with 100 lbs. for 10 reps, drop it to 90-95 lbs., and you’ll be able to crank out another clean 8 to 10 reps.

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Chest Training, Best Type of Cardio, Fasting & More

The key is Y3T, which incorporates new rep ranges that many athletes miss out on. Secondly, most of my athletes will do presses 90% of the time on an incline bench to improve their upper chests. I have yet to see anyone with a strong upper chest and lagging lower pecs. Also, Flex took more rest days this year than in past years and I’m certain this had a positive effect in allowing him to recover between workouts.

5 Fat-Burning Methods

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

Menacing Chest

Dennis James' intensive battle plans for stronger and thicker pecs

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The Body Cleanse: Does Juicing Really Work? - Born Fitness

So if you want to know how to potentially help your system–as well as what benefit you’ll really receive from those juice cleanses–then it’s time to sip on a drink called truth serum. In this case, the information is powered by Brad Pilon, author of Eat Stop Eat, research genius, and pioneer in intermittent fasting. Bottoms up.

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10 rules for skinny guys who just can't seem to gain muscle: …

Do Your Really Need to Eat Chicken and Broccoli? - Born Fitness

These experts are still stuck in a “clean eating” mindset. Where the idea of good foods versus bad foods dominates the conversation. This was one of the initial flaws with Paleo-type diet plans. It’s not that Paleo is bad; but rather the concept that you can eat as many caveman treats as you want and never become fat.

Diet Plans: Considerations for Muscle Gain, Fat Loss, and Stubborn Body Types - Born Fitness

Just as important (and often overlooked) is that your current state of body composition (your ratio of muscle-to-fat) will significantly influence how your body responds to what you eat. It’s not fair, but very lean people can “get away” with eating more carbs and treats, whereas those with more weight to lose don’t have as much room to slip up in the amounts that they eat.

Your Nutrition Problems Solved

Taking zinc and magnesium supplements is one way to be sure you’re getting your fair share of two minerals that are critical for normal testosterone production and response. However, both minerals are often not absorbed efficiently, especially when taken with calcium. One way to ensure that you are absorbing the maximum of both minerals is to take a supplement such as ZMA (zinc and magnesium aspartate, plus vitamin B6). Research also supports the notion that this supplement boosts testosterone levels in athletes.

Back on Track for Greater Growth

Rows, pulldowns and chins — these exercises comprise the nuts and bolts of any solid back training routine . These multi-joint moves help to add width and depth to your back and are perfect for the guy looking to add mass to the lats . But diligent trainers quickly learn that what worked last year may not work this year. It's called a plateau, and no matter how hard you're training, if you're not mixing up your workouts and demanding more of your targeted muscles, your gains are going to stall out like a motorcycle with a bum clutch. This workout is sure to provide the jolt you need to get your growth back on track. With this assortment of strength-based exercises, your back is forced to remember what it was like to get sore.

Four Strategies to Muscle Up Your Forearms

We regularly make the point to hardgainers that, since you’re not a pro bodybuilder, you shouldn’t train like one. Nowhere is the truth of this maxim more evident than in the flesh between the wrists and the elbows. Many Mr. Olympia competitors don’t directly train forearms; some never have. They rely instead on superior genetics and the indirect stimulation of gripping during back and biceps exercises. Forget what they don’t do, and focus instead on what you should do — train your forearms as frequently as your deltoids, and guard against complacency. Why should your lower arms grow if you merely pump out the same lackluster sets of wrist curls at the end of every arm routine?

JYM Pre JYM at

Directions For Pre JYM: DIRECTIONS: Mix 1 scoop of Pre JYM in 14oz. of water and drink 30-45 minutes before workouts. WARNINGS: Check with a qualified healthcare professional before taking this product. Do not use if you are sensitive to caffeine, pregnant or nursing a baby, under 18 years of age, have any known or suspected medical conditions, and/or if you are taking any prescription or OTC medications. Pre JYM is an incredibly strong pre-workout matrix that contains 300mg caffeine per serving, the equivalent of approximately 3 cups of coffee. Avoid using with any other caffeinated products. Too much caffeine may cause nervousness, irritability, sleeplessness, and, occasionally, rapid heartbeat. Always begin use with 1/2 scoop or less and assess your tolerance. Once tolerance is assessed, take a maximum dose of 1 scoop. To avoid sleeplessness, do not consume within 6 hours of bedtime. KEEP OUT OF REACH OF CHILDREN.

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TAMEE MARIE confirmed her participation to the 2015 Mr. Olympia Weekend! Buy Tickets: …

Bench Press

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Protein Catch of the Day: Roasted Halibut

Free Newsletters Need help achieving your fitness goals? The Muscle & Fitness newsletter will provide you with the best workouts, meal plans and supplement advice to get there.

Shark Attack Survivor Stays Strong

“I was lying in my hospital bed after the leg surgery thinking, 'Well what do I do now?'” He chose to fight to get his life back and decided that the only way to do it would be to keep to his regular routine. As a soldier and clearance diver, his days began with workout. “So I thought, 'Well I have nothing to do, so I’m going to start right now,'” says de Gelder. Two days after his having his leg amputated, de Gelder was doing one-arm chin-ups on the bar above his bed. “That was the start and it hasn’t stopped.”

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John Cena Gets Nude, Wears Sock In ‘Trainwreck’ Sex Scene

Along with a notable towel used in his (virtually) nude scene, Cena apparently also found use for one other item to keep him covered throughout the course of the shoot. "It was all day," Cena told Access Hollywood, adding, "My mom is probably so proud – I wore a sock to work all day! Special."

Sharon Fichman on Twitter

I hate watching one episode per week. I'm more of a 1 season per day kind of person #BallersHBO #CantStopWontStop @BallersHBO @TheRock

Keys to Pain-Free Running

Shin splints can range from annoying to totally debilitating. Here’s how to make sure they never leave you sidelined.

2 Key Supps For Optimal Recovery

Although we commonly add Vitamin E under the banner of antioxidants, it’s worthwhile to realize that different antioxidants work in different parts of the cell. For our purposes, it’s important to know that Vitamin E works on the lipid part, which coincides perfectly with our EFA intake. It works like this: although EFA’s in our body are great for numerous reasons, they may also be quite susceptible to oxidative damage. This is where additional Vitamin E comes into play. This nutrient can not only protect against the oxidative damage induced by exercise, it will also add a specific protective effect to the EFA’s in our cells. This is like adding strength to both our foundation and the brick house that’s built on top of it.

True GRIT Protein at

True Grit™ supplements have absolutely nothing to hide. That's why there are no proprietary blends in any True Grit™ product. Proprietary blends are used by some brands to hide that they are using underdosed levels of premium ingredients. That's not what True Grit™ is about. True Grit™ supplements contain premium, fully dosed key ingredients, so you'll know exactly what is in the supplement you're putting in your body. You won't find ineffectual doses of any ingredients in our products because we know that you don't want to pay for a product that isn't going to work. That's what other brands expect you to do if they're using miniscule amounts of ingredients just to claim it's on the label. With True Grit™ you can trust that you're getting only the best supplements formulated using the best scientific research.

Born Fitness Consulting

Born Fitness Consulting has helped influence more than 50 million people, and we want to welcome you to the family to help build your brand, grow your customer base, develop products, create content and improve customer satisfaction. 

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Daniel Lee on Twitter

@BioLayne your opinion on the negative effects of cortisol when training for over an hour. True or false?

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49 Untitled

Originally posted by Phil Heath on Sqor Sports.

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@therock on Instagram: “Just charmin' the ladies.. (But, seriously when someone asked to share my ice cream when I was 3yrs old, I would respond with a "beat it…” Mike O'Hearn on Instagram: “This stud @sergiconstance and I are making a freaking awesome workout video today at The Mecca @goldsgym Venice . Oh yes get ready for some…” Flex Lewis on Instagram: “It's Leg day along with Construction day. The ever evolving @projectflex_fl #StayTuned #ProjectFlex #TheMovement” Pauline Nordin on Instagram: “People talk they don't walk the talk. About getting results and complaining about us who do get results. #workoutmotivation #fitness…” Pauline Nordin on Instagram: “To people who bitch about my #workout style and forget the basic fact #muscle grows from being hit. #gymlife #workoutmotivation…” Chad Smith on Instagram: “GREAT bench by @tphulk of 244kg/537.5# for a new @uspapower American Record and to get him back on track for a World Record total! #TeamCWS…” Chad Smith on Instagram: “766# and 755# squats for @tphulk and @bigscboy at @uspapower nationals. That is about a 70# meet PR for Jake who had 782 narrowly turned…” Flex Lewis on Instagram: “1.5 scoops of @bsnsupplements #AminoLast kicks my day off. Now time for cardio or what @neil_yoda_hill1 calls it "walk the dog speed…” AndrewCoulson on Instagram: “Watch this Classic! He Spotted from the WRONG end 😀. . If you know anybody who wants a LAUGH TAG them in this. Last set on legs today…” @therock on Instagram: “Asked lil' Ella what shoe size she was and she was kinda stumped til I said, "Like beautiful little girl size!?" Her face lit up with…” Pauline Nordin on Instagram: “Triceps #workout tonight at the #gym. #workoutmotivation #fitfam #fit #muscle” Juggernaut Training Systems on Instagram: “Almost 😊😂 #Repost @ejanss ・・・ Not quite like @marisainda but hey! I tried it and I had fun! Hahah first timer at dancing pull ups hahahah…” Instagram video by Official Kevin Levrone Page • Jul 12, 2015 at 3:28am UTC [View All Videos]
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