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One Legged Snatch by Jamie Hagiya

Jamie Hagiya, owner of Torrance CrossFit, is finding innovative ways to challenge herself in her training as she rehabs a ruptured achilles tendon which she ...

BRUTAL Clean & Jerk Complex by World Class Gymnast

Gymnast and Cirque Du Soleil performer Igor Zaripov doing a very tough clean and jerk complex with 120kg under the watchful eye of his coach, Dmitry Klokov, ...

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Back in Action for More Muscle Gain

The point is time under tension. The longer your muscles work, the more the body gets the message that it had better build them up to handle the stress. Of course, time isn’t the only consideration— otherwise, all marathon runners would have big legs. That’s where tension comes in. Combine long sets with moderate loads and you’ll get your muscles growing fast.

Dumbbell Preacher Curls with a Crush Grip

Tension can be a good thing—that is, when your girlfriend or your job aren’t the cause of it. The next time you train arms, do dumbbell preacher curls with a “crush grip”—squeeze the ends of the dumbbells together through- out each rep. Try to crush the weights between your hands. Sometimes referred to as “irradiation,” the tension the crushing motion creates engages and coordinates more muscle fibers. It activates your shoulders, chest, and upper back, which stabilize the movement.

The Mad Scientist Workout Plan

Watch any high-level bodybuilder or well-muscled guy and you know it’s true: You have to be a little crazy to get that big. But self-sacrifice, a badass attitude, and an ironclad constitution in the gym aren’t always enough to guarantee dramatic gains. Knowing what kind of training you need to do and when to apply it can mean the difference between toiling in vain for years and making steady progress until you’re scraping up against your genetic ceiling.

10 Essential Rules of Good Health

When it comes to achieving overall well-being, you need to balance many key aspects of health, including diet, exercise, sleep, professional care and socialization. Even just remembering to smile is a way to stay healthy and keep your blood pressure down, notes Dr. Steven Lamm, director of the Preston Robert Tisch Center for Men’s Health at New York University Langone Medical Center, and author of No Guts, No Glory: Gut Solution—The Core of Your Total Wellness Plan.

Foam Rolling: Total Body Benefits

The first thing to do to start seeing results is to foam roll your calves. Most of the things we do negatively affect our calves. From the shoes we wear to the way we sit in a chair, our calves are in a shortened position most of the time. This limits the range of motion of the ankle and reduces function up the rest of the body. To address this, begin by placing one leg on the roller, then place the other leg on top of it. Raise the hips and slowly begin to roll to the knee. If you find an extra tender spot, stop and hold. After about 20 seconds continue to roll through the area four times. Then set the hips on the ground and rotate the leg four times side to side.

Kai Greene Official Site

Kai Greene is ambassador of Olympia Amateur Europe Cologne, Germany/Prague, Czech Republic I truly appreciate the opportunity to join forces with the promoters in respect to th eir events especially the Amateur Olympia Europe and look forward to further promoting our great sport of bodybuilding …

5 tips to take your deadlift to the next level - Juggernaut Training Systems

The deadlift is probably one of the most revered lifts in training. It’s one of the top movements for maximal amount of weight moved, is a common staple exercise for bodybuilding, strongman competitors, Olympic athletes of any sport, and even useful in rehabilitating low back injuries. Because of the propensity for ego to exceed logic, […]

Big Ramy Chest Pec-Tacular

The 288-pound package Ramy revealed last year shut everyone up for a while and lef them blinking. However, in bodybuilding, no competitor is immune to criticism, not Mr. Olympia Phil Heath, and certainly not an unheard-of newcomer who owns his pro debut. When jaws finally came up off the floor last spring, there were two criticisms of Ramy: (1) He hasn’t nailed that grainy conditioning we like to see in a bodybuilding champion yet; and (2) his upper chest could use a little more size. Now, this might sound like nitpicking, and it is: Ramy was good enough to beat Victor Martinez and Juan Morel in New York, and to go on to place eighth in his first Olympia. But Elssbiay has been listening to what people have said, and as his friend and trainer Dennis James makes clear, he’s concentrating on bringing up his chest.

Weider Principle #26: Iso-Tension

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

60% vs. 40% - Carb Restricted Diets

60% vs. 40% - Carb Restricted Diets

How to Get Your Lower Abs to Show

We understand. For whatever reason, it always seems like the hardest part to lean out is that abdominal area just below the belly button. But you can’t complete the six-pack and get that abdominal V-line by using the same exercises as before or just cranking up your cardio. You need a different approach. Follow these three simple rules and you'll get your lower abs to show in time for beach season.






The Most Important Body Parts You’re Neglecting

Mirror, mirror on the wall, what’s the most important body part of ‘em all? So often, we allow the mirror to answer this question and dictate our training emphasis—chest, biceps, abs. It’s the “beach workout” and the reason most of us go to the gym—to look good naked. But there are two fundamental problems with this. First of all, posture slowly goes to hell in a hand-basket. Overdeveloped mirror-muscles will internally rotate and slouch the shoulders and upper back and you’ll end up looking like a depressed gorilla. Second, the mirror muscles will eventually stop growing. You see, the body is smart. So smart, in fact, that it will actually prevent a muscle from developing if the antagonist is too weak. Even if your workout is perfect and your nutrition is perfect, your body won’t grow because it knows that you can’t handle the additional strength. Foiled again by the body's magnificent survival mechanisms. Knowing this, here are some exercises that you’ve been neglecting that will help address your posture and help you make progress in the weight room:

9 Foods That Should Be In Every Diet

SALMON When it comes to getting lean and packing on the muscle, salmon swims far ahead of its competitors. The fish is extremely high in protein—the typical can of salmon can have up to 30 grams of protein. Another plus that will get you hooked (no pun intended) is that the fats found in salmon are healthier compared to other protein counterparts, chicken and beef.




The 100 Rep Method involves performing 100 cumulative repetitions of an exercise in as few sets as possible. In effect, you are trying to increase the density of each set, which in turn increases work capacity. However, in contrast to EDT, in the 100 Rep Method the number of total repetitions performed for each exercise is fixed so there is no increase in total work performed, the exercises are not performed in superset fashion, and there is no time restriction. Also, the 100 Rep Method is not meant to be used as a training system you would perform for several weeks, but as a workout you might use every few weeks for a single training session.