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Colin Burns 2014 USAW Champion

Colin Burns winning the 2014 USAW Championship in the 94kg class. Defeating Kendrick Ferris, Norik Vardanian and more with his 167kg Snatch and 192kg Clean &... Joe D. Benches 365 x 5!

NO spotter. NO elbow sleeves. NO sleep the night before. GET STRONG: Best training resource on the net:

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Instant Muscle: Dumbbell Ideas

Sometimes you need to break habits, and dumbbells can be the perfect substitute for your usual equipment on your favorite lifts, unlocking better (and safer) gains. For instance, upright rows are nearly always done with a barbell, but that can place shearing forces on your shoulder joints and often result in rotator cuff injuries. The dumbbell version is safer because your arms move freely; your body decides the right range of motion.

7 Foods You Should Eat Every Day

When it comes to diet , there are a lot of don’ts—don’t eat this, don’t cook that. It’s exhausting trying to keep up with all the foods you shouldn’t eat. Plus, focusing on forbidden foods can hold you back in a couple of ways. Because this kind of mindset is not sustainable, you're setting yourself up to fail at your new eating approach. You could also be missing out on essential nutrients if you’re not actively trying to include a variety of foods at every meal. Instead of blacklisting all the bad stuff, here’s a list of foods you should include every day.

How to: The Overhead Squat

Don’t be afraid to go all the way down; if you have healthy joints, there’s no reason not to go past parallel with this move.

Bigger, Faster, Stronger

The five sets of five reps methodology – widely known as 5x5 – was popularized by Reg Park , Arnold Schwarzenegger’s mentor and hero, and one of the best bodybuilders of his era. Bill Starr, world famous strength coach and author, has been a very vocal advocate of 5x5. Popular high school and college training methodology, Bigger Faster Stronger (BFS), has adopted this method as the nucleus of their strength program.

Supplements for Men: What is the Best Multi-vitamin for Me?

Most nutritionists will tell you that you don’t “need” to take a vitamin supplement. That is, not if you’re following a balanced diet consistently. Now does that sound like you? Doesn’t sound like us, either, despite our best efforts. Multivitamins not only provide insurance that you’re covering your nutritional bases, but they can also be specially formulated for individual needs, such as if you’re an active man, an older man, or just a man in general. We sampled what’s out there to help you decide which formulation best suits your lifestyle.

Too Much Protein Limits Gains?!

In a recent study, scientists focused on how dietary protein activates satellite cells. Satellite cells are precursors to skeletal muscle cells and thus play a key role in the body’s adaptive response to exercise. They examined 21 healthy male subjects, randomized them to two groups consuming either 1.2 grams of protein per kilogram of body weight or only 0.1 grams of protein per kilogram of body weight, and then had them lift weights. They then performed muscle biopsies from their legs and measured the post-exercise recovery. What they found was that satellite cells along with myostatin decreased significantly soon after exercise cessation in both diet groups. But then something interesting and almost contrarian happened at 48 and 72 hours. Although satellite cells and myostatin returned to baseline levels in the higher-protein group, the levels remained lower for longer in the lower-protein group. In fact, at the 72-hour point, myostatin protein expression was significantly elevated in the higher-protein group, whereas myostatin expression was significantly reduced at 72 hours in the lower-protein group.

The Best Medicine Ball Workout

When you toss it, you teach your body to accelerate without braking itself for safety. Imagine a bench press done explosively—your shoulders must slow it down at the end of the range of motion or they risk getting torn out of their sockets by the speed. The ball allows your body to “let go” safely because, well, you actually let go. A med ball can also be used to create an unstable surface, such as by doing pushups on it. The dome shape forces you to stabilize your body more or risk taking a spill, and that means more activation of the abs.

Arnold Schwarzenegger: Exhaust Your Options

Arnold Schwarzenegger: Exhaust Your Options

Arnold is a Fan of UFC's Rising Star, Conor McGregor

McGregor, who is never short a word or two, called out some of the number one contenders in the featherweight division in the aftermath of his win. White told media after the fight that getting to the top is a process that takes several planned steps instead of leaps. "I'd like him to relax," said White. "I like that he's ambitious. He just needs to relax a little bit. I love the things he says. I'm telling you, he reminds me of Ronda Rousey. Him and his visions remind me of Ronda Rousey."

The Perfect Ab-Ripping Cardio Workout

Perform any low-intensity activity, such as walking, cycling, or stair–stepping. Keep your heart rate between 120 and 150 beats per minute. You can use a heart-rate monitor to track it, or measure the pulse in your neck with your fingers: Count the beats for six seconds, then multiply by 10 to approximate the number of beats in one minute.

Contest Prep Coaches

Just about every top Olympian has a contest prep coach to help him stay on track. Some people may think it’s pointless, but a new study proves what many bodybuilders already know— contest prep coaches can help you pack on mass. Scientists had 39 elite athletes assigned either to a nutritional intervention group in which a coach counseled them on nutrition or to a non-counseling group. The subjects exercised for 12 weeks and at the end of the study were analyzed for changes in body composition. The athletes who received nutrition counseling were more successful at increasing body weight and putting on lean muscle mass than those who didn’t receive counseling. - FLEX

5 Signs You May Be Dehydrated

Ever notice that you get more muscle cramps during the summer months? When you get super sweaty during a workout, you’re not just pumping water out of your pores; your body’s also flushing out electrolytes likes sodium and potassium. Electrolytes are essential to proper muscle and nerve function, and when they’re off balance, it’s easy to end up with cramp or muscle spasm after exercise.


First, studies show that compared to foods high in fat, those that are high in sugar but low in fat have been found to activate regions in the brain associated with pleasure and reward. When we eat this foods, we tend to be driven to seek out whatever made us feel good, which in this case is non-fat, sugar-filled food (this is the same part of the brain that is activated by drugs such as cocaine).

CrossFit Confessions: “CrossFit saved my career”

I started CrossFit about two years ago when a couple of guys at my station started doing it. We did exercises wearing full firefighter gear, which weighs about 50 pounds, and totally hit it hard during every shift. I lost more than 80 pounds, going from  320 to 235.

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.