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Hercules Movie - ESPN Home Run Derby Spot

Dwayne Johnson is HERCULES, in theaters July 25th. Visit the official site:

FD Back Attack Volume 2 (Athlete)

Dorian Yates & Leroy Davis - Hardcore Bodybuilding

Footage of one of the best training partners in history with one of the greatest bodybuilders ever. Leroy Davis, Dorian Yates' training partner of 5 years du...

Alex Cane workout & interview

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Sagittarius Horoscope for Monday, July 14, 2014

Monday, July 14, 2014 - The day's events might not cooperate by falling in line with your planned agenda today, but divergence only becomes problematic if you are overly concerned about exercising your authority. In fact, you can enter into a futile struggle if you really think you must demonstrate to the world that you're in charge. There are circumstances beyond your control, so stop fighting the inevitable. A healthy dose of flexibility can save the day.


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Bodybuilding Nutrition: Healthy Snack Options

While getting a healthy array of body-friendly food at crucial mealtimes - breakfast, lunch and dinner - should be the cornerstone of your overall nutritional approach, it is the in-between times that can often make or break your physique. If you're chained to a desk all day, for example, you may find it difficult to keep on track with your food intake. As a result, your energy and metabolism come to a screeching halt, leaving you staring blankly at a computer screen and slowly widening at the hips. Getting the right snacks at the right times could make all the difference in how much progress you're able to make. Follow these guidelines for healthier snacking during the day.

4 Reasons to Front Squat

For far too long, the front squat has served as the red-headed stepchild of squatting variations . You can’t front squat as much as you can back squat, so you simply discard it – toss it into the pile of lifts less regarded. But this in the realm of physique-building is a catastrophic, tactical mistake. The front squat engages your quads to a greater degree and, because of the more upright body positioning required, hammers your core to its minerals.

Crank Out More Pullups

Pullups aren't neccessarily easy; some novice gym-goers have trouble even getting one or two. Duffy recommends grabbing assistance bands, which you wrap around the bar and place under your feet. "These elastic bands will counterbalance your body weight and help assist you with getting more pullups," says Duffy. Even advanced athletes can benefit from assistance bands—they might help get you one, two, or three more reps than you normally would without assistance. Novice trainees can train with assistance bands each week and more advanced athletes could sprinkle the use of the bands every other week.

Three Rules of Mass Building

There is no doubt that you can build mass on heavy weight and lower reps (1-5) but the load needed to gain mass on a low-rep program is difficult for the most of us. Unless you have a 400-pound bench press, 500-pound squat, and 600-pound deadlift, you will need some more reps. In order to cause enough stimulation for muscle growth, you need to have a higher time under tension (TUT) to cause enough microdamage to the muscle tissue. Conversely, if you train too light (15-25), you will not have enough load to stimulate strength in the long run. Different rep ranges on occasion help to break up the monotony but with proper nutrition and recovery, the 5-10 rep range will be the perfect prescription to gain mass.

8 Things You Should Do Before Every Workout

A solid pre-workout routine begins long before you step into gym shorts or break a sweat. And like everything else, sloppy prep translates to sloppy execution. That can lead to uninspired training sessions or injury, both of which inhibit strength and muscle gains , or weight loss. So to help you craft a sound pre-training regimen, we asked Patrick Solano CSCS, strength and conditioning specialist at the UFC Gym in Torrance, California for his pre-workout necessities.

B.L.E.N.D. Workout

What is B.L.E.N.D.? Bodybuilding Lift-Off through Exercise, Nutrition and Dietary Supplements. It's our complete program designed to make sure you're seeing real results. Blend these training and nutrition ingredients to make sure you achieve your peak physique.

Get Pumped! Editor's Picks: Metal Workout Playlist

The best M&F staff-approved metal songs to get you pumped up to go hard at the gym.

The Best Body Recomposition Workout

Hala Rambie, a scientist who defected to West Germany during the Cold War, found that fat loss could be accelerated by raising levels of blood lactate—an energy substrate. More lactate corresponds to greater release of growth hormone, which tells your body to grow muscle and burn flab. The best way to raise lactate quickly is to pair upper- and lower-body exercises, or opposing movements, for reps in the 8–15 range. The sweet spot for sets is three, and rest periods are 30–60 seconds. This approach has since become known as German Body Comp. The workouts that follow are just two of the routines that appear in The 101 Best Workouts of All Time, the new book by M&F ’s training director, Sean Hyson, which offers routines for every piece of equipment and any amount of training time. Pick it up at .

Micro-Progression: A Safer Way to Size and Strength

As the primary indicator of strength and a marker of comparison between you and your buddies, nearly every guy has a strong urge to continually load more weight on the bar. At a certain level, piling more weight on each side is necessary for improvement. On the other hand, far too many guys progress too quickly in an effort to beat their chests with pride. This can lead to poor performance and injury. According to Rob Sulaver, head coach at Bandana Training, “It's not only muscular capabilities, it's tendons, ligaments, and fascia that need to be trained. Loading too much weight too fast makes for an angry body.” Constantly loading on the big boys can overstrain your entire body keeping you out of the gym with nagging aches and pains. The answer: use smaller plates.

The Six Best Exercises for Six-Pack Abs

Spoiler Alert: Crunches and situps are not the secret to six-pack abs . In fact, repetitive or excessive spinal flexion (e.g., bending your chest toward your knees at the back) is just about "the worst thing you can do for your back," says David Larson, C.S.C.S., a strength coach at Pulse Fitness in Scottsdale, AZ. In addition to swapping crunches for some more complex moves (detailed below), proper diet is essential for carving out that six-pack—just ask any fitness model or strength coach. But here are six key exercises to get you started on making your abs the best they’ve ever been.

The Strength and Speed Workout

Perform a brief but thorough dynamic warm-up that gets blood flowing to all major muscle groups. You should have a light sweat and your legs, in particular, should be slightly pre-fatigued from a mix of bodyweight squats, skips, butt-kickers and jumping jacks. From there, you’ll stride into a light one-minute jog for a little specific warm-up. Then, it’s time to hit the gas. With each sprint, you should aim to reach your top speed as quickly as possible. At the end of each 15-second sprint, slow yourself gradually and walk for 45 seconds. By sprinting for 15 seconds, you allow yourself to take full advantage of phosphagen, the main source of fuel for brief, all-out activity, which has a shelf life of about 15-25 seconds. This sprint routine increases excess post-exercise oxygen consumption (EPOC), helping you to burn more calories for the 24-72 hours that follow the workout. But this also helps you focus on something you probably haven’t in some time: getting faster. And you’ll be surprised at how your body responds when you make sprints a regular part of your routine.

Cut Body Fat and Get Ripped to the Bone

There’s a pretty common cycle of failure most guys go through when they’re trying to cut body fat and get ripped for summer . First, they go overboard immediately, drastically cutting calories and adding tons of cardio. When this plan inevitably backfires and they feel drained, they lose patience and start from scratch. Sometimes the process takes a few weeks, other times just a few days. Don’t make the same mistakes and fall into the cycle of failure. You can be in the shape of your life if you follow my plan and recognize the fact that you might actually look a little worse a few weeks in.

Pancakes Made Better

Traditional pancakes are white-flour belly bombs, loaded with gluten that can irritate your digestive system. Fortunately, you can make great-tasting, gluten-free flapjacks in even less time and with fewer ingredients than traditional recipes. Using bananas and almond butter as a binding agent yields sweet and flavorful pancakes without any processed carbs to spike your insulin and promote fat storage. Combined with four whole eggs, our recipe offers more protein than you’d get in conventional griddle cakes, too.

6 Simple Steps to a Successful New Routine

Whether you are looking to customize your workouts, address your own particular weaknesses or you accidentally forgot your latest workout from the pages of Men’s Fitness at home, having the knowledge to design your own training program can really be empowering and make you feel like you know your way around the gym. All it takes is a little bit of thought and a willingness to follow some guidelines. Set a Goal First thing’s first. You have to figure out what your goal is. And just in case you forgot why you started training in the first place, it’s probably to accomplish one of three things—getting stronger, getting bigger or getting leaner. Are all these goals independent of each other? No. But it’s a good idea to put the majority of your efforts into one at a time. Sets and Reps Once you’ve decided what training effect you are after, it’s time to lay out a rep and set scheme. If getting as strong as possible is your thing, you want to keep the reps lower and add more sets. Think 6 sets of 3-5 reps. If getting bigger is your goal, the classic three sets of 8-12 reps will work very well.

FDXtreme get ripped (Athlete)

I never wanted to be a professional yo-yo dieter, that's why I always refused to have off seasons body composition wise. In my world it's embarrassing if you look like a totally different person in real life compared to your photos or competition pics. If you need to spend half a year at leaning out all the flab just to do a show or two or a photo shoot or two, because your appetite is too big or your discipline to weak, is it really worth it? Looking great two days a year and then be soft and mushy. For me it never was anyway. I'm not talking about having a few healthy pounds to shed for an event, I'm referring to all those who get FAT, yeah FAT when the show time is over. The ladies get double butt size and with that follows stretch marks which don't look great on stage. It's manageable


Clear Results, Clear Muscle Program

Ask Men's Fitness: What Is Proper Urinal Etiquette?

MF: First of all, don’t stand next to me when there are six other urinals to pee in. It’s called a “buffer zone.” Give me some space to do my business, and I’ll give you yours. Also, if you feel the urge to have a conversation, stifle it. Urinals are a no conversation zone. When a guy hits the john, it’s a two-minute respite from the outside  world. The last thing I want to do is talk about the weather. And do not flush the toilet with your foot. Are you kidding me with that? I get it: You don’t want to touch the damn lever. But your feet are dirtier than your fucking hands. There’s a sink five feet away, so you can wash your hands. Or you can use your elbow or forearm.

7 Best Bodybuilding Foods

The greatest performance diets may seem complicated and fancy, but they are all built on a foundation of basic principles and simple foods. Eat the right ones, and your body will respond accordingly. If your current regimen doesn't include the following body-builders, beeline to the grocery store and stock up on them, stat. Bonus: They're also all pretty delicious. 1. EGG WHITES Show us a bodybuilder without egg whites in his diet, and we'll show you someone who's missing out on the best protein money can buy. Paired with oatmeal, an egg-white omelet can turn your breakfast into a power meal to fuel the rest of your day. Buy It: When purchasing eggs, do the basics: Always check the date and open the carton to check for cracks. Also, be sure the eggs are refrigerated in the store and when you get home with them. Although eggs stored out of the refrigerator won't necessarily cause illness, they do lose a grade per day when not refrigerated. Prepare It: Although many gadgets promise an easy way to separate the yolk from the white, the quickest, easiest method is to simply use your own clean hands.

9 Tricks to Look Bigger Instantly

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

3X Mr. Olympia Phil Heath Guest Posing at the 2014 Northeast Summer Classic

3X Mr. Olympia Phil Heath Guest Posing at the 2014 Northeast Summer Classic

The Beach Body Arms Workout

Beach season is here, and your bi's and tri's are looking flat. The following are some smart choices to make when training the arms to get the most out of your reps, get a major pump , and spark muscular development.

Intensity Amplifier: 2-Plate Pec Burnout

Bench press, incline/decline presses, flyes and dips are the norm for most when training the chest, but when is the last time you tried something new? This week's intensity amplifier will highlight the 2-Plate Pec Press, an unorthodox, but effective way of stimulating new muscle growth.

When Muscles Won't Grow

It’s exquisitely rare that any bodybuilder finds that every muscle reacts to training with the same degree of growth response. The vast majority of even the greatest champions find that certain muscles respond much better WHEN MUSCLES DON’T GROW THE VAST MAJORITY OF EVEN THE GREATEST CHAMPIONS FIND THAT CERTAIN MUSCLES RESPOND MUCH BETTER THAN OTHERS. than others. For the most famous former Mr. Olympia, Arnold Schwarzenegger, as great as his arms were, his hamstrings were devoid of even remotely similar development. At the other extreme, one of the lesser-known for- mer Mr. Olympia winners, Chris Dickerson, had impressively developed quads, hamstrings, and calves. But his arms were astonishingly unmentionable for a bodybuilder of that lofty a level. Even the freakiest of all former Mr. Olympias, Ronnie Coleman—who adorns the cover of the 3rd edition of my book, Extreme Muscle Enhancement—with all of the praise and adoration heaped upon him, no pundit has ever said they wanted his calves (which were, by comparison, mediocre at best). Yet in each of these cases of deficiencies, I can as- sure you that none were the result of a lack of training.

10 Lightened-Up Colognes for Summer

Add some breezy sophistication to your summer with these sporty, citrusy scents

Increase Your Bench Press

This may seem like an odd workout to improve your bench press because there are no bench presses in it! Its primary purpose is to create structural balance. If all your muscles are not in balance, the opposing muscles (antagonists) could shut down. That’s why a trainee who has an extreme case of structural imbalance but corrects it could increase their bench press without performing any bench presses!

Big & Lean: 10 Workouts in 5 Days

You can’t grow unless you let your body recover.  With that being said, you need to sleep at least 8 hours per day and you need five days of rest after completing 10 workouts in five days. While training twice a day, you force your body to come close to overtraining. This is known as overreaching. If you let your body rest afterwards, it will rebound due to supercompensation; ultimately building as much as four pounds of muscle in five days. This means that you will literally build muscle and lose fat by sitting on your couch and watching TV for five days straight.

Can't Sleep? Five Sneaky Reasons You're Tired All The Time

If you're having trouble snoozing, your lifestyle habits may be to blame. Make these easy changes to your p.m. routine to tackle sleeping problems.

Fighter Diet News

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

Military Transformation

November 2013, during my deployment in Afghanistan. A few years ago I had a skydiving accident. My main chute didn’t open and I pulled my reserve seconds before hitting the ground. I ended up breaking both legs and couldn’t walk without assistance for eight months. I went to work with casts and crutches and ankle braces. Whatever it took. I guess that was my “second chance” in life. Instead of just being another couch potato, I wanted to do something different, something extreme. I had a lot of time to myself during my deployment to think and reflect upon my life. It wasn’t until this happened that I contacted a good friend of mine, Joe Davis, a NPC Physique competitor. I asked Joe for workout and diet advice and boy did he give it!

The Gift Trains Chest

Need some motivation? Check out Phil Heath training chest 2 weeks before the 2013 Olympia.

The Best of #CaughtBeingHealthy

We're going strong in the middle of our #CaughtBeingHealthy Instagram Contest and hundreds of folks have already started tagging their fit-inspired photos. Join the party! The winner gets a sick bike-and-hike trip to Yosemite National Park courtesy of WanderWe and Jamba Juice. Get more info and details on the contest  right here and in the meantime, check out some of our favorite #CaughtBeingHealthy photos so far! 

The Best of Both Worlds (Workout Routine)

On Day 1, you’re alternating between the squat and deadlift. So in Week 1 you squat for a five-rep max, then for Week 2, you’ll move to the deadlift for five reps. In the third week, you’re back to the squat for a three-rep max, then the deadlift the following week, and so on. To do a box squat, just squat as normal while lowering yourself onto the box. Pause for a moment, then fire your glutes and hamstrings to return to the starting position.

Conquer Your First Marathon

We know, 26.2 miles seems crazy, but you’re going to have to trust us. You’re ready. Completing your first marathon, and even scoring a competitive time, is within the reach of any experienced recreational runner willing to go the distance. With this 12-week program, broken into three simple steps, you’ll be ready to race with confidence.

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.

If I could be like Mike

Mike O’hearn holds four Mr. Universe titles and was voted one of the 12 greatest physiques of all time by the fitness industry.  He’s graced the covers of over 500 magazines worldwide earning him the title of 7-time Fitness Male Model of the Year.

Push Press 101 | MuscleMag

Possibly the best thing about the push press is that it’s very easy to learn and implement it into your training. One can learn to do this movement within a few minutes, as opposed to a jerk, which is extremely complex and can take a long time to master. If you can overhead press and you can jump; you can successfully learn how to push press.

How and Why to Run Hill Sprint Intervals

Choosing time or distance will give you an endless array of variety in this case and can make for many more challenges. The walk down the hill is your recovery period and your time will vary due to fatigue, but make a conscious effort to make your way back down quickly, turn, establish your proper sprint position, then sprint the hill again. Turn and do another rep until all reps are completed. In this manner, you will get more rest due to the walk back but that will simply enable you to go at the hill harder so when it’s all said and done, the difference in the benefits will be nominal.

Weider Principle #20: Cheating

Of course, as anyone who used a crib sheet or wandering eye to ace a test knows, it’s a lie meant to discourage. Bad cheaters don’t prosper. Good cheaters do—if they know when and how to do it, and if they do it only occasionally. This month, we offer a crib sheet to exercise cheating. By loosening your form only to expand sets beyond strict-form failure, you can up the intensity of your workouts and increase their effectiveness. Most exercises shouldn’t be cheated, and most reps shouldn’t be cheated, but if you study our lesson plan you’ll learn how to use this valuable technique to cheat your way to bodybuilding prosperity.

The Mechanics of Shoulder Training

Raises, or "laterals",” are isolation exercises, as they involve only the shoulder joint and no other muscles than the deltoids. Laterals are excellent for working and shaping the individual heads of the deltoids and can be done (more or less) to the front, side and rear to stress specific areas of the shoulder muscles. The following are some examples of the different kinds of shoulder exercises, and suggestions as to how to do them most effectively. There are additional alternatives but these descriptions cover the basics. Just remember, no matter the particular movement, try to be conscious of what the shoulder joint is doing, concentrate on feeling the rotation involved and keep the exercises mechanically correct to avoid limiting the effectiveness of your shoulder training. It takes a certain amount of skill to isolate the deltoids as a group and even more technique to target individual deltoid heads.

Elitefts™ Board Press for Sports Performance

Two Reasons Most Lifters use Boards 1.) Shirt Work The first and most common reason for performing board presses is for a geared powerlifter to enhance his/ her ability to “touch weights”.  Being able to control a weight heavy enough to touch is a skill that needs progressed throughout a training cycle. Theoretically, as the weight increases progressively through training cycle, less boards can be used to increase the range of motion and decrease the distance the bar stops on the chest. Boards can provide added safety in the bench press and provide a standard and quantitative system of ROM.

Arnold Schwarzenegger: Pectoral Perfection

Arnold Schwarzenegger: Pectoral Perfection

BSN N.O.-Xplode at

In 2004 BSN® changed the landscape of sports nutrition forever when we introduced the first complete pre-workout supplement, N.O.-XPLODE™. Now featuring a more concentrated formula and advanced ingredient technology, N.O.-XPLODE™ has been re-engineered to push you and your workout past previous limits. After talking to supplement users and hearing their feedback, we crafted a new formula designed to help deliver explosive energy, enhanced endurance and maximum performance.* We also took our work one step further and enhanced the taste, ensuring the new N.O.-XPLODE™ delivers on the BSN® promise of great taste and superior mixability.

Gaspari Nutrition IsoFusion at

IsoFusion™ is a delicious whey protein isolate formulation ... utilizing a revolutionary triple cold-filtration process with 25g of protein per serving. This amazing technological breakthrough allows for the highest quality of protein to ensure rapid bioavailability while keeping carbs extremely low.* Even better, this innovative processing allows for a higher glycomacropeptide content than ion exchange processing. This peptide is high in branched chain amino acids and has many benefits toward your desired body composition.* You're probably aware that many isolate products lack in taste and are extremely watery. ISOFUSION is formulated to take you on a taste adventure where satisfaction replaces guilt and watery is transformed into silky smooth perfection. We know where your taste buds want to go and ISOFUSION can take them there. Are you ready for the ultimate taste experience?*

STRONG Life Weekend Learning List - July 11, 2014 - Zach Even-Esh

The image above sums up what the weekend learning list is all about, along with my own quote. I am always learning and every week I am reading a new book, receiving coaching from another expert, ALWAYS implementing (that is THE key) and experimenting to see what works and what doesn’t work.

Secondary Workouts for Increased Muscle Size and Conditioning

Coming off competitions in Slovakia, the UK and Canada every one of my workouts followed the secondary basics for the past four weeks. I trained seven days per week, but I approached every workout like a secondary. It was a great way to train while re-charging mentally and physically after a long diet, travel and competition schedule. Fully refreshed, I kick off my Olympia prep next week along with a new program by John: Carnage. Follow along on my training log as I lay waste to iron for the next 12 weeks!

We 'Mirin Vol. 75: 15 BACKS IN ACTION

A great back is a crucial part of a complete physique. These 15 amazing photos prove that, even though you can't see your own back very well, the rest of us are definitely 'mirin!


51 Retro Athlete: Charles Clairmonte
52 JISSN | Full text | Ergogenic effects of betaine supplementation on strength and power performance