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Chad Wesley Smith, squatting 600x12 as part of his off-season training.

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Sagittarius Horoscope for Saturday, July 19, 2014

Saturday, July 19, 2014 - Pushing others too hard today could be an exercise in futility. Instead of acting aggressively and stubbornly trying to get people to do things your way, just work on your own for a while. Don't bother drawing up complex plans and procedures; just jump in and figure it out on the fly. It's great if your friends offer to help, but don't rely on their assistance or you could end up waiting all day. Simply demonstrate your leadership skills by setting an example that everyone will want to follow.

The 6 Most Brutal CrossFit WODs

A CrossFit staple, the Filthy 50 is a brutal series of taxing exercises that’s likely to seem endless if you’ve never done it before. The circuit includes 50 reps of 10 different exercises, all done as quickly as possible. Do 50 box jumps with a 24-inch box, 50 jumping pullups, 50 kettlebell swings, 50 walking lunge steps, 50 knees to elbows, 50 reps of push press with 45 pounds, 50 back extensions, 50 wallballs using a 20-pound ball, 50 burpees (dropping all the way to the floor), 50 double-unders.

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

Download the Hyper Growth Lean Mass Program

You know you want to build bigger muscles and get tighter lines, so we have created the perfect program to help you do it. Your transformation awaits. All you have to do is focus in and be willing to bust your behind for the next 8 weeks, and you will see the results of your hard work. Let's face it, life is about looking good and feeling great. Part of your everyday challenge to achieve this is finding that balance between food, working out, and life in general. This program is designed to maximize each and every day by giving you fuel to push through intense workouts, improve your recovery, and help you lean out while you build harder, stronger muscles. There’s no catch. You just need to add a hard-work ethic and Bio-Gro™ Bio-Active Peptides to your training routine, and the rest will simply happen. Whether you are trying to get lean for a competition or just look good for the summer, the Bio-Gro Hyper Growth Lean Mass Building program will not let you fail.

A Complete Guide to Gaining One Inch in One Day

A few thousand hours of schooling, research and training later, I decided it was time to ask why, and more importantly, to see if we could replicate the results in a lab setting while using a less-intensive program. We decided that to do this routine in about half the time, we'd need to do two-thirds of the original volume to produce a similar effect. I and four other men, regular lifters ages 22-35, took on the daunting task of doing 60 sets in five hours. This is our journey.

The Definitive Guide to Whey Protein

All proteins are comprised of amino acids and amino acids serve as the building blocks of proteins. Each protein, regardless of its source, is made up of approximately twenty amino acids. Since all proteins are comprised of the same 20 amino acids, how is one protein source different than another? The answer to this question is that the sequence of the amino acids differs from one type of protein to another type of protein. In addition, the composition of the amino acids that comprise a given protein is what makes one type of protein different from another. For example, soy does not have as much of the amino acid methionine as some other high quality proteins and egg protein has more branched chain amino acids (BCAAs) than vegetable proteins.

7 Muscles Everyone Ignores

Strengthen it: Attach light to medium resistance tubing to a door hinge, then stand with your left side to it, grasping the handle of the tubing with your right hand. Bend right arm at a 45-degree angle to your side (your elbow is at your hip and your forearm is at a 90-degree angle in a handshake position), then rotate your arm at the elbow, pulling the tubing out towards the right side without pulling your upper arm away from your body— like a door opening on a hinge. Next, stand with your right side towards the door hinge. With your right arm bent at a 45-degree angle next to your side, grasp the handle of the tubing with your right hand and rotate your arm at the elbow, pulling the handle in towards the center of your body. Repeat 10 to 12 times on each side, alternating sides for each set.

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.

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.

6 Super Simple Recovery Drinks and Snacks

Maximize muscle recovery by choosing these smart and healthy post-workout foods and beverages.

9 Foods That Should Be In Every Diet

9 Foods That Should Be In Every Diet

Google Partners with Novartis on Smart Lenses

The prototypes for the lenses are capable of taking a glucose level sample every second. "We’re also investigating the potential for this to serve as an early warning for the wearer, so we’re exploring integrating tiny LED lights that could light up to indicate that glucose levels have crossed above or below certain thresholds," the project leads explained. Not only could this be a huge breakthrough in wearable tech, but it also serves a slightly more noble purpose than seeing your Facebook notifications as fast as possible. Google is in talks with the FDA regarding its approval of the lenses, and “plan[s] to look for partners who are experts in bringing products like this to market. These partners will use our technology for a smart contact lens and develop apps that would make the measurements available to the wearer and their doctor.”

4 Lean, Protein-Packed Game Meats for Grilling

“Treat it just like chicken,” says Chris Kersch of Healthy Buffalo, a specialty meats store in Chinchester, NH. “Just make sure it's well-done. It’s almost translucent when you first get it.” Try rubbing a Cajun spice mix on your alligator before grilling for some real New Orleans flavor.

5 Muscle-Building Breakfasts

Sunny-side up, scrambled, a nice hearty omelet—whatever way you like 'em, eggs are the perfect muscle-friendly food, so make them a morning staple. “Eggs are full of omega-3s, protein, and amino acids,” Kumai says. And those compounds are crucial for building lean muscle mass . A protein-packed breakfast in the a.m. will not only speed up muscle recovery from yesterday's workout, but it will also give you energy and prepare your body for the grueling training session you've got on tap today.

Your Complete Guide to Dairy

For one, dairy is chock-full of calcium . Yes, it's the mineral that makes bones stronger, but it's also required for muscles to properly contract, and it has even been linked to weight loss. Several studies, such as one conducted at the University of Tennessee (Knoxville), show that a higher calcium intake from dairy consumption leads to greater fat loss. And according to research published in the Journal of the American College of Nutrition, subjects who consumed more calcium and low-fat dairy products had a smaller waist:hip ratio, meaning they had less abdominal fat. Here, then, is a rundown of the four most popular dairy products, with a full examination of why you should fit them in your diet.

4 Secrets for More Strength

Although true research is sparse, both anatomical and biomechanical evidence supports the need for changing both hand and foot positions, as well as seat angles, on exercises throughout your training cycles. Also by creating these variations, support musculature (read: stabilizers) will improve as will your overall length and variety of muscle movement. More angles, more fibers, and longer ranges of motion, means greater strength. And one final thought; making simple adjustments adds tons of exercises to keep your workouts both challenging and stimulating, so it is less likely for you to overtrain and/or become bored.

We 'Mirin Vol. 76: 15 Amazing Summer Bodies

Warm weather, ripped bodies, and awesomely shredded physiques. We declare this season the summer of swole. Check out these 15 BodySpace members sporting their summer wear and proving that working hard all year pays off in the summer months.

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.)

Fighter Diet News

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

10 Workouts To Burn Off Your Beer Belly

You don’t have to give up your favorite beer in order to loose that beer belly you’ve been rocking. Give these 10 workouts a shot to make your gut disappear.

Kick-Start Your Metabolism: Part 1

In order to lose weight and put on lean muscle, the formula is pretty basic: Follow a healthy and balanced low-fat diet, rid your program of processed foods and preservatives, control your portions, and adhere to a solid workout program that includes both resistance and cardiovascular training. It sounds uncomplicated, and in most cases it is—as long as you stick to the program you’ll receive the desired results you’re looking to achieve. However, what do you do when your body and metabolism have had enough and your system shuts down, and no matter what diet you follow, no matter how long and hard you train—you simply can’t lose weight and all progress has halted? Whether you’re a serious athlete who has come off a long, intense preparation, an athlete who had to go into “system shock mode” and basically starve yourself to achieve your results, or if you’re an individual who has gone from one extreme to the other with your body and are experiencing a sluggish or what seems like a nonexistent metabolism—you can get back on track. In this article, I’ll lay out the necessary steps to recharge your metabolism to have it running more efficiently than ever.

USAPL Raw Nationals Live Stream -

USAPL is kicking off Raw Nationals today, and you can watch the competition live! There will be several top athletes competing this year including Jonnie Candito, Bryce Lewis, Jennifer Thompson, Ray Williams, Kimberly Walford, Robert Trettin, and Jamie McDougal. We wish all of the competitors the best of luck!

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.

2005 world's strongest man vest

This amount includes applicable customs duties, taxes, brokerage and other fees. This amount is subject to change until you make payment. If you reside in an EU member state besides UK, import VAT on this purchase is not recoverable. For additional information, see the Global Shipping Programme terms and conditions- opens in a new window or tab

The Best Dumbbell Only Triceps Workout

101 Best Workouts Of All Time is the ultimate answer to the question "What workout should I do?" No matter what equipment you have available, from a fully-stocked supergym to a pair of mismatched dumbbells in your garage, or nothing but your body weight alone, you can build muscle, lose fat, and sculpt the physique you've always wanted.

FREE RCSS Swag Pack: T-Shirt & Hat

Flex Lewis Guest Poses at the 2014 Southern States Championships

2X Mr. 212 Olympia Flex Lewis guest poses at the 2014 NPC Southern States Championships.


6 Keys To Effective Ab Training

Uncovering your six-pack takes time and effort. It also takes a little know-how. Here are six things you need to do in order to earn your sculpted summer body!


Salt Shake Up

Sodium has about the worst reputation of any element on the Periodic Table, especially for bodybuilders. Is this bad rap justified? Not even close. You might think sodium is bad for a bodybuilder because it causes water retention. Plus, no less than the Institute of Medicine and the American Heart Association tell you that the less salt and sodium you have in your diet, the better. Here’s the problem with accepting every report from mainstream media groups: they don’t take into account the needs of hardcore bodybuilders.  The IOM recommends 2,300 milligrams and the AHA recommends less than 1,500 mg per day for people aged 19–50. Believe it or not, these recommendations could actually be dangerous. After all, it wasn’t so long ago that the National Dietary Guidelines suggested avoiding all fats, even those from nuts and olive oil, a recommendation that’s since been reversed. Could they be making the same mistake with sodium? We think so. 1 - SODIUM VS. SALT  Although often used interchangeably, sodium and salt are not the same thing. Technically speaking, salt is sodium attached to chloride, and salt is only about 40% sodium.

16 Heavy Metal Workout Songs From The '80s

If you've never trained to the insane guitar solos of '80s metal bands, then you've been missing out. Let us fill the void. Here are 16 of the era's best songs!

How To Build Monster Arms

Choose mass-building exercises early in your workout when your energy levels are highest. What are the best mass-building moves? Good question. They're typically the ones in which you can push the most weight. Multi-joint exercises which recruit secondary muscle groups fall into this category (one reason you start your chest workouts with presses and thigh workouts with squats). For triceps, there are a number of multi-joint moves to choose from, but not so for biceps. Basic standing curls allow the biceps to move the most weight.

VPX Presents: Rhode to Olympia

Weider/AMI and VPX athete Shawn "Flexatron" Rhoden is preparing for the 2014 Olympia, and the countdown to the stage begins now!  Follow along on his journey, sponsored by VPX.

MuscleTech Clear Muscle at

In another study, researchers were interested in looking at the acute effects of consuming BetaTOR™ on the mechanisms of muscle growth. Looking at biochemical markers of muscle growth and muscle breakdown, the researchers suggested that ingestion of a daily dose of BetaTOR™ all at one time increased anabolic activity (muscle protein synthesis) and decreased protein breakdown by +70% and -58% respectively.* The results from their study provide mechanistic support for the overall amazing musclebuilding power of BetaTOR™.

Nutrex Amino Drive at

AMINO DRIVE Black is your perfect tool to quickly load up on the essential branched chain amino acids L-Leucine, L-Isoleucine and L-Valine along with L-Glutamine and Taurine. This research-backed, muscle-building nutrient mix helps to swell muscle bellies and effectively optimizes anabolism, growth and recovery.* AMINO DRIVE Black is completely free of artificial colors making it ideal for consumption throughout the day between meals. Even though these two new flavors are colorless, they will still wake up your taste buds with their invigorating punch of flavors. AMINO DRIVE Black is ideal for consumption in between meals so your muscles stay well nourished and hydrated throughout the day. It is also great for consumption before or during intense workout sessions.*

5 Foods You Can Overdo

This actually goes for all dairy. While incorporating things like low-fat milk and cheese into your diet can promote bone health and provide you with essential minerals like calcium, potassium, and magnesium, too much can be problematic. “Excessive dairy can actually make people anemic," says Lemond. "That is because calcium blocks iron absorption." 

Terry Hollands 2013 world's strongest man heats shirt

This amount includes applicable customs duties, taxes, brokerage and other fees. This amount is subject to change until you make payment. If you reside in an EU member state besides UK, import VAT on this purchase is not recoverable. For additional information, see the Global Shipping Programme terms and conditions- opens in a new window or tab