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5 Best Muscle Building Foods

There are hundreds of different foods that can help build muscle . But what if you had to pick only five foods that you could eat for the rest of your life? In that case, you’d want foods that could help cover many different nutritional needs so that you did not lose any precious muscle. Among those needs:

5 Mental Tricks for Better Workout Results

“Light weight,” eight-time Mr. Olympia Ronnie Coleman says as he settles under a bar for a max-rep set of bench presses at 495 pounds. Little verbal cues like this represent the tip of the iceberg for what people have used to help them get through tough workouts. The brain is willing, after all, even if the flesh is weak. Our panel of experts chipped in on some of the psyche ups that they use to push the envelope in the gym.

Conquer Myths About Skinny Legs

I always find it funny when people make this claim and then you realize that two thirds of their weekly “leg training” comes in the form of house league soccer games and their morning walk to work. For some reason, somebody out there created the myth that the muscles of the lower body should be trained once weekly. Unfortunately, the masses have followed suit. The truth is, this can set up someone who has a hard time seeing lower body development for a leg-building rut. In the athletic world, if you look at the training programs of athletes with the most impressive leg development (think of sprinters, cyclists, Olympic lifters), you’ll see that lower body training enters their regimes multiple times per week. For example, simply adopting the old school “ Bulgarian method ” of low-rep squatting every workout can create a cumulative volume that not only increases your strength, but helps you slap on size too due to the hormones you release to do it. Check out the video to see it in action:

10 Foam Roller Moves for Your Entire Body

Foam rolling  is a type of self-myofascial release in which pressure is applied to certain body parts to relieve pain. A recent study published in  the Journal of Sports Rehabilitation  found that foam rolling significantly increases range of motion and that the combination of static stretching and foam rolling led to the greatest flexibility improvements. “Foam rolling limits soreness and tightness by increasing blood flow and flexibility,” says Francisco Cabrerra, C.P.T., at Dumbbell’s Gym in North Bergen, NJ, where he teaches a class demonstrating how to roll the entire body out with 10 moves. “When the muscles are tight,  injuries  such as tears are more likely to occur.” Do these 10 foam rolling moves to get every major muscle group firing properly.

4 Reasons to Never Buy a Woman a Drink

Why? When you walk up to a woman and offer to buy her a drink, she’s not thinking about James Bond. She’s thinking about all of the loser guys who have approached her and offered to buy her drinks over the years. Attractive women who get hit on a lot don’t have time to get to know every man who approaches; they make associations and look for patterns. With many women, a line like this will get you blown out right away. Why A**holes Get Girls>>>

Tim Tebow Plays Volleyball with a Medicine Ball

The former NFL quarterback, two years removed from the league, still wants a shot at returning. To keep in shape, he’s turned to fitness trainer Ian Danney, inventor of the part grueling, part life-threatening game “Danney-Ball.” Competitors toss a padded 10-pound medicine ball over a volleyball net back and forth, attempting to control their heaves inside a standard beach volleyball court.

Shredding Strategies

Are there really any secrets left in the world? With the advent of the Internet and the explosion of information across the globe, "secrets" are now few and far between. That's especially true when it comes to dieting tips. That's not to say all the tricks for getting lean are widely known. In a few cases, far from it - there are a handful of techniques bodybuilding pros regularly employ that don't get much play elsewhere. But they work, and here, I'm going to share six of them with you.

Video: Leg Press Annihilation

"Here is one of the sets from my last leg workout. After five sets on the leg press of twenty reps each, I like to do one heavier set and then strip it down to the starting weight again.  It’s a great way to make sure you’ve really taxed your quads and left nothing behind.  Remember, this was the first exercise in that leg workout! It was almost a four-minute set and left me messed up for the rest of my workout.  This is the kind of thing you have to be willing to do if you want to break plateaus and build new muscle."

Ready for Anything

gym you have to prepare both your mind and body for the work to come. You need to get in the

Improve Your Form by Changing Your Focus

According to Wulf, the world’s best athletes don’t have to think about how their bodies move because practice has made their competition and training automatic. Her research suggests that the rest of us can trick our minds into making movements feel automatic, mimicking the mental state of the pros and improving workout efficiency and form. Follow these tips from Wulf to harness your brain for better performance in the gym.

Muscle & Fitness 2014 Training Trends Special Digital Issue

Muscle & Fitness is launching an all-new digital special to focus on the biggest training trends that will push your body to the next level. Looking for a new fitness challenge? Then this is an issue you won’t want to miss.


In addition, the combination of stress and bad sleep alter neurotransmitter and hormone levels, which make us act in ways that don’t promote gut health: we don’t chew as well and we make poor food choices, turning to high-carb foods and away from whole plants and protein. We’re also less active, and this trifecta of bad behaviors reduces our good bacteria, while increasing leakiness in the gut.

CrossFit Confessions: “I dated a CrossFit guy. Huge Mistake.”

I briefly dated a guy who did CrossFit. It only lasted two or three weeks. I just wanted to talk about anything besides CrossFit. He was so caveman-like, had a completely Paleo diet, and his farts just smelled so bad. I was like, “Why are you farting in front of me?” Every T-shirt he had was a CrossFit T-shirt. He needed everyone to know he did CrossFit. If I’m having sex with someone, I want him to be looking at me, not at himself. It was seriously like dating a caveman with anger issues. He was constantly trying to get people into his cult of CrossFit. He wanted me to do it. He’d say things like, “It’s so hot when girls are big and buff!” And I was like, “No, it’s not.”