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Jake Gyllenhaal Stars In Highly-Anticipated Boxing Drama ‘Southpaw’

The must-see film opens nationwide next week.

Jake Gyllenhaal Shows Intense 'Southpaw' Training

The movie star paid a steep price in the gym to buy a boxer's physique.

Fitness 360: Kendall Lou Schmidt, Model Instructor -

Kendall Lou Schmidt isn't content to be fit. This bikini competitor and fitness model shares the fit life with everyone she comes in contact with as a group fitness instructor!

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Keeping To My Word

In the meantime, and what we have been doing since we launched in January, we (actually me) will continue to check the site every 30-60 minutes to make sure the content is still up. If I see it is not, there are 3 simple steps I take to get those pages back up again. There are times I will forget to check the site or am sleeping (like what happened last night) and will miss when those pages vanish. Rest assured as we have been told this is a high priority issue and will be resolved asap.

Sagittarius Horoscope for Tuesday, July 14, 2015

Tuesday, July 14, 2015 - The secrets you keep buried have more influence now that vulnerable Venus is squaring austere Saturn in your 12th House of Privacy. It seems as if reality can't live up to your fantasies now no matter what you do. You might even feel like your dreams are being squashed for no reason. However, your frustration will lessen when you stop trying to make your life as perfect as it is in your imagination. Graciously accepting the difference between your inner world and the external circumstances puts you back on the road to gratitude and harmony.

Instant Muscle: Build a Batwing Back

Making one lat work isometrically keeps it under tension, and when that tension is released it causes a cascade of fresh blood to the muscle that supports a pump and, by association, new growth. Meanwhile, you still get the benefits of training through a full range of motion by performing normal reps in the same set.

7 Best Moves for Crazy Obliques

Want the tapered waistline of a fitness model? Streamline your sides with these can’t-miss moves for obliques.

5 Ways to Shredded Abs

Combine these five moves in a single workout to pummel each abdominal region into submission.

Build a Better Six-Pack with Two Workouts Per Week

Build a Better Six-Pack with Two Workouts Per Week

Big Advice

Most people are hardgainers, who struggle to add every pound of muscle. Ronnie Coleman and Jay Cutler are from a lucky but tiny group of genetic superiors, but of course, both Coleman and Cutler did go from medium to large (although the transition occurred many moons ago). More important, they know how a hardgainer can grow. No, they don’t struggle like you, but the same rules apply, whether you weigh 130 or 310. Furthermore, the bigger a bodybuilder is, the more often he’s asked by someone like you, “How do I get bigger?” so we let five massive pros serve up their answers. Here are some of the largest of the supersized and their advice to you on how to get growing.

4 Tricks to Improve Your Deadlift

Analyze your form and figure out where in the lift you are weak or limited. Is it a struggle to pull the weight off the floor? Or do you have a hard time locking the weight out? Regardless, drill your weakness until it becomes a strong suit. If you have trouble pulling the weight from the floor, try doing some deficit deadlifts. Deficit deadlifts improve the range of motion, which will help you get stronger out of the bottom. If you have trouble locking the weight out, do some rack deadlifts. Rack deadlifts can be done at any angle you choose. If you get stuck around knee height, set the pins at around your knees, load a barbell up and pull. Rack deadlifts will allow you to overload the top portion of the lift.

Five Steps to Shred Layers of Body Fat

Mastering the right blend of nutrition and training will give you the power to expose all of that muscle hidden beneath your gut. In order to achieve an epic body and sustain your frame, follow these five rules for getting ripped.

9 Things Any Ripped Guy Can Teach You

When it comes to getting cut up and chiseled, there's a few rules of thumb that any guy who's earned a six pack can tell you. At the end of day, it's less about secret cheats and exotic routines and more to do with the internal strength to stick to the self-evident truths of fitness. Here are 10 ways the ripped stay that way.

Coping With Injury

Ironically, injured people often treat their bodies with less care than they would while they’re healthy — when it needs to be at the very least flipped the other way around. Don’t push it when you have an injury; it’s easy to go overboard and “reach” for the point that you feel back to normal. Take a step back, get treated by a good practitioner, and take care of your rest and nutrition. It’s only a matter of time before you’ll be back to full strength.

The 10 Strongest Humans to Ever Walk the Earth

We’d like to make it clear that comparing athletes whose peaks came a century apart makes educated speculation a must. First, there’s the issue of chemical enhancement, something obviously not available to a Louis Uni. Second, Todd points out that during the late 19th and early 20th centuries, strength athletes didn’t so much train as give performances on an irregular basis. The strength they displayed for gawking crowds was raw and untrained—and it was their performances that made them stronger, nothing systematic. In this light, we attempted to recognize not just recorded strength but potential strength as well. Call it a metaphysical leveling of the playing field.

5 High-Protein Recipes An Idiot Could Make

These muscle-building dishes are as easy to make as they are delicious.

8 Reasons You're Not Getting Ripped

If you’ve upped your diet and training regimens these past few months but still aren’t satisfied with the results you’re seeing, now’s the time to iron out the kinks. Skirting the obvious — changing your workouts consistently, adopting better sleep hygiene, staying hydrated, and keeping cheat meals to an absolute minimum — these eight things can also hinder your goals of getting as shredded as possible .

Top 5 Chests of the 1970's

1. FRANCO COLUMBO : The most remarkable thing about Columbu’s pecs was the cleft between the upper and lower sections, which made it seem as if his outrageously developed upper pecs were completely different muscles (they’re not). The second most remarkable thing was their dimensions from side to side and top to bottom. The Sardinian stood only 5'5", but his pecs would’ve been at home on 6'5" Ferrigno. The breadth of Columbu’s pecs was a genetic gift aided by his wide clavicles, but their thickness came from thousands of sets on flat and incline benches. At under 200 pounds, the former powerlifter and two-time Mr. O (1976, 1981) bench pressed 525, and his frequent chest workouts emphasized the barbell basics. He credits barbell bench presses and barbell incline presses for building what may have been the best chest ever.

Four-Week Program for a Shredded Summer Body

In the other sessions, there are elements of traditional bodybuilding and CrossFit intermingled. A lot of guys who have been following a traditional body-part split might balk at these CrossFit elements. They’ll say they don’t want to do exercises like toes-to-bar and kipping pullups. “Can I swap it out for something else?” they’ll ask. Yes—if you honestly can’t do the moves listed. But you need to at least try everything listed. If you can’t do it, then scale it back a little, either by lightening the load or cutting back a few reps. But don’t look for an out with every move that makes you uncomfortable. If you start swapping out everything, you might as well just ride a bike every day. You could, in theory, burn the same number of calories that way— you’d lose muscle, lose strength, and essentially become a lesser version of yourself. So don’t start down that path. If you knew a better way to get ripped, then you probably wouldn’t be reading this. Just know that Brad Pitt, Chris Hemsworth, and Chris Pratt all did a version of the program you now hold in your hands. You can do what they did if you attack this thing with purpose.

Bodybuilder's Guide to BCAAs

Before creatine, arginine and whey protein ranked supreme as popular bodybuilding supplements, the branched-chain amino acids were the hot ticket for bodybuilders. Today, BCAAs are back on the must-have list of supplements because bodybuilders have found that they work well to enhance muscle growth, strength, energy and even fat loss. If you’re not using them, here’s your guide to why you should.

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Real core training for real athletes. See all the exercises here --> …

12 Healthy Foods To Make Cooking Easier

By learning how to roast a whole chicken instead of always doing individual breasts, you’ll end up with either an impressive meal for a group or more than one meal for yourself. “I always go whole bird—I like the fattier dark meat,” Hatfield says. “But the truth is, I often just pick up one of those pre-brined chickens from Trader Joe’s. I’ll roast it up and do chicken breasts for dinner, then I’ve got that dark meat—chicken legs and the rest—for lunch.”

Mike O'Hearn & Sergi Constance - Chest Day At The Mecca

Chest day at The Mecca, Gold's Gym in sunny Venice, California with The Titan Mike O'Hearn and IFBB Pro Sergi Constance. Check out the video to see two aesthetic beasts go at it in the gym! Complete destruction! Surprise cameo by the man himself, Arnold Schwarzenegger.

5 HIIT Kettlebell Workouts for Fat Loss

DIRECTIONS Partner 1 holds a  plank  while partner 2 performs 10 reps of the kettlebell clean and press, with one kettlebell in each hand. Without rest, partner 1 then performs 10 reps of the clean and press while partner 2 holds a plank. Repeat this for nine reps and continue counting down to 1 rep. Rest for 5 minutes and repeat the workout, but this time, start at 1 rep and count up to 10 reps. THE WORKOUT Set 1 Partner 1: Plank Partner 2: 10 KB Clean and Press Partner 1: 10 KB Clean and Press Partner 2: Plank

Build Strength For Maximum Muscle Gains! -

Crack open an exercise-science textbook and you'll see that the optimal rep range for building muscle is 8-12 reps. But even if you're looking to build maximal muscle size, training for periods of time like a powerlifter—that is, training for strength—rather than a bodybuilder can have greater long-term benefits on muscle size. You may not want to build a powerlifter's physique, but having the strength of the strongest man in your gym is going to have some serious hypertrophic consequences.

Build Muscle and Break any Plateau with BFR

Ever since that time you tied yourself up with rubber bands as a kid, you’ve been taught that cutting off the circulation to your arms or legs is a bad thing (fun though it may be). But research shows that mild, strategic blood-flow restriction, or BFR, may promote rapid muscle gains when done with—and even without—weight training. It may be the best thing you’ve never tried to break a plateau or reach a goal.

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How to Prevent 7 Common Stomach Issues During a Workout

So if burpees make you burp and running, well, gives you the runs, heed to this advice from  Marni Sumbal —a dietician who specializes in sport nutrition for triathletes and runners—on preventing the most common stomach issues during a workout. Sumbal herself is a 9x Ironman finisher, so it’s safe to say she’s had some experience battling belly bloat and indigestion during training or a race. With her easy diet and lifestyle hacks , you can be on your way to a happier stomach and an overall more enjoyable workout experience for years to come.

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Stop doing box jumps like a jackass. Here's the right way: …

Whey Protein Buyer's Guide

The nutrition label on your whey-protein supplement may be in fine print, but it speaks volumes about what’s inside. If you can read what it’s really telling you about the product, you can determine whether it suits your goals or should remain on the shelf, so to speak. We’ve prepared a step-by-step guide to decoding protein-powder labels with the help of Matt Kadey, R.D., an award-winning food journalist. Tear it out and take it with you to the store.

The No-Situp Ab Workout

When you think of ab exercises , the first one that usually comes to mind is the situp. While the situp is OK when performed properly, there's other options that place less strain on the neck, spine, and lower back, especially for people who spend countless hours sitting or working at a computer. "Spinal flexion," which basically means you sit in a hunched crunched position for too long, is similar to a situp, and over time, can cause numerous problems including poor posture, pain, and decreased performance.

Vaccine Law: Children Without Vaccine Are Denied From School

Disclaimer: The entire contents of this website are based upon the opinions of Dr. Mercola, unless otherwise noted. Individual articles are based upon the opinions of the respective author, who retains copyright as marked. The information on this website is not intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice. It is intended as a sharing of knowledge and information from the research and experience of Dr. Mercola and his community. Dr. Mercola encourages you to make your own health care decisions based upon your research and in partnership with a qualified health care professional. If you are pregnant, nursing, taking medication, or have a medical condition, consult your health care professional before using products based on this content.

The Ultimate Nutrition Q&A

What you need are the tools and techniques to shift your body into an anabolic state, that magical place where your body creates new muscle, thus increasing your bodyweight, size and strength. We’ve picked 25 of the top inquiries we’ve received over the years from readers on this very subject, and posed them to our two resident nutrition experts — Chris Aceto and Jim Stoppani, PhD — to provide the information you need to know to grow.

How To Fix Your Posture - Born Fitness

The simple fixes you can make to end the pain  you feel when you stand, sit, or are even lying down. The greatest lie ever told is that adding exercise will ensure your body will never hurt again. Yes, a smart training plan can go a long way towards preventing injury and feeling great. But your...

Diesel Strength

Jim Smith is a highly respected, world-renowned strength & conditioning coach. A member of the Fitness Advisory Board, Jim has been called one of the most "innovative strength coaches" in the fitness industry. Training athletes, fitness enthusiasts and weekend warriors, Jim has dedicated himself to helping them reach "beyond their potential".

Clock Watching

If your goal is to shorten your workout, do not sacrifice intensity for time. Make sure you get enough rest between sets. Intensity, after all, is the strength or power with which you resist the weight, and it has to be at or near its maximum for every set. Just as I never lollygag my way through a workout, neither am I concerned with rushing it. I don’t count seconds or minutes between sets, but I do rest just long enough to catch my breath so I can give a hearty effort on the next set. Now, I’ve reached a level of efficiency where I get an optimum workout in a very short amount of time.

The Instability Workout That Works Like Weights

Improve athleticism to the same extent as traditional weight lifting with this research-backed instability training plan.

The Best Stretch for Your Body (In less than 5 minutes) - Born Fitness

Designing your plan isn’t just about selecting good exercises. It’s about the picking the best options for you body. If every workout were created equal, then all plans would deliver the same results and consist of the exact same movements. While most training plans do boil down to some commonalities, there’s a reason why so...

5 10-minute Workouts to Fire Up Your Metabolism

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

Summer One-Up Week 4: Thrusters, KB Swings and Situps

Looking for a challenge this summer? Get ready to throw down with our fitness expert, PJ Stahl of PJ Stahl Fitness, creator of the TABATA Transformation System. Each week, PJ lays out a quick workout that measures your level of speed, power, endurance, strength, and skill. Think you can “one-up” our guy?


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8 Treadmill Interval Workouts To Help You PR

First there were cycling studios. Now, there are treadmill iterations that borrowed the format from it's predecessor and revamped it into group running classes. The Mile High Run Club (MHRC) is one of the pioneers offering interval runs (sometimes with a strength training component) to hoards of New Yorkers. But you don't have to live in NYC to get the benefits. We had MHRC founder and running coach give us eight of her favorite treadmill interval workouts that can do at home or at the gym. Work one of 'em into your running routine once or twice a week and we guarantee you'll see a dramatic increase in speed and endurance on the road.

The 5 Best Deadlift Variations

Choose the deadlift(s) that work best for you and start building full-body strength.

Ab Exercises That Can Cause Injury

Sure, we all covet abs that could grate cheese—but less so if getting them leaves your lower back in shreds, or your posture so crappy that no one can see the washboard beneath your hunched shoulders. And, if you really think about it, your spine is really only supported by those core muscles between your rib cage and your pelvis; bad training can set you up for all sorts of lumbar problems. For abs that are both functional and brag-worthy, best to reconsider these 6 moves.

Does Fitness Make You Unhappy? - Born Fitness

I’ve already started focusing on the process more and outworking myself everyday and it really helps, but I have that voice in the back of my head that obsesses over my body fat goal. And when I see that I’m not at my goal despite my work, I can’t help but not like myself as much. Dare I say, maybe even love myself a little less. I know it’s wrong, but the thoughts are still in my head. It hasn’t led to any behaviors that worry me, but I don’t want to feel this way. Thoughts?

Zane: Hadzovic Could Have Best Body of All Time

Frank Zane had the best body we've ever seen, but he might have found a successor.

Orioles Outfielder Adam Jones Talks Training, Life

If you want to be an outfielder in the big leagues, you have to be fit. The centerfield position takes speed, instincts, and oustanding conditioning. Adam Jones, 29-year-old Orioles outfielder and four-time Golden Glove recipient, has all those traits in spades. The San Diego native was a two-sport athlete growing up, and is now the highest paid player in O's history. We caught up with the hardball standout to see what goes through his mind on the field, in the gym, and everwhere in between.

Get Fit With 50 Cent in the July/August Issue of Muscle & Fitness

Whether it is hip-hop or movies and television, discipline is key for 50 Cent. With a plethora of projects on the go, he is a busy man, but 50 Cent still carves out the time to get to the the gym and stay in phenomenal shape. In our upcoming issue, we work out with the multi-talented star, and he shares his workout and mindset for success. Did we mention he turns 40 this month?

15 Non-Powder Ways To Add Protein To Your Shake or Smoothie

Ever wonder what’s actually in your protein powder ? We did. And after we deciphered the near-unpronounceable ingredients, we started thinking some more. Say you wanted to nix powders altogether—forgo the tubs of whey and take a more natural route—by bulking up shakes and smoothies with protein-filled vegetables, seeds, dairy products, and more. What would you use? Which easy-to-mix-in foods have the highest protein profile?

RSP Nutrition WHEY at

RSP Whey provides 25 grams of ultra-filtered premium whey protein. The ultra-filtration process maximizes bio-availability for rapid absorption. RSP Whey tastes delicious while being low in calories, fat and carbohydrates. The digestive enzymes help facilitate nutrient absorption and utilization. Drink anytime to support muscle growth, recovery and maximize results.

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John Cena Nominated For Sports Humanitarian of The Year Award

The annual Sports Humanitarian of the Year Awards will take place on July 14 in Los Angeles, and four athletes are up for it: John Cena, Tamika Catchings, Henrik Lundqvist, and Anquan Boldin. The Chicago Bulls, Portland Timbers, San Francisco 49ers, and WWE are included for team nominees as well as sports-governing bodies like the MLB, WNBA, WWE, and NFL. Individuals and teams were nominated for, "using the power of sports to transform lives and uplift communities."

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51 Peanut Butter Banana Protein Overnight Oats - Born Fitness
52 8 Tips to Burn More Fat
53 Celebrating the Journey
54 Running Nutrition and Hydration Rules
55 10 Underrated Protein Sources
56 Muscular Development on Twitter
57 on Twitter
58 T NATION on Twitter
59 Sadik Hadzovic Trains with Bodybuilding Legend Frank Zane
60 Going Raw: Ahi Tuna Tartare
61 Dwayne Johnson on Twitter
62 A Powerlifting Life - Ep 1: Blaine Sumner
63 High Drama with New Episodes of WWE Tough Enough and Total Divas
64 Splitsider on Twitter
65 T NATION on Twitter
66 Dymatize Elite Gourmet Protein at
67 The Powerhouse Mushroom That Boosts Your Immune System
68 Protein's Biggest Breakthrough--Micellar Whey
69 Pro Cyclist Mark Cavendish’s Diet Rules
70 HLN on Twitter
72 Hot Women of Total Nonstop Action Wrestling
73 Labrada Jamie Eason Signature Series Anti-Bloat at
74 Amit Nainani on Twitter
75 on Twitter
76 The Three Most Important Strength Training Principles
77 Startup With Kids on Twitter
78 STRONG Life Ep 58: NO Holds Barred Strength Coach QnA + Training QnA - Zach Even-Esh
79 When You Know It's Time To Get Out