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The Art of the Deload - Born Fitness

If you’re a beginner guess what? Time to act like you pay rent in the gym and stop worrying about overtraining. Because the total weight you use is less, the likelihood of needing an entire week for a deload is reduced. (Instead, just train 3 to 4 day per week.) The higher your training age (more advanced lifters) the more frequent you need to deload. New lifters can sometimes go 12 weeks (or more) without needing a deload. But if you’ve been lifting for more than 5 years, it’s wise to schedule a deload every 4 to 8 weeks, depending on how you feel.

What's the Best Home Gym Equipment? - Born Fitness

Editor’s note: Every month I write a column for  Muscle & Fitness  magazine called “Born Fit.” In it, I answer real questions asked by real people on Twitter. This post focuses on home gyms. Because magazines have limited space (and I like to write too much), sometimes my responses need to be condensed. These are my unedited answers to those questions. If you want to potentially be featured in the magazine tweet at me and ask a question using the hashtag #BornFit . -AB

SPARTAN Business Advice - Zach Even-Esh

Zach's inspiration in training comes from the Golden Era of Bodybuilding & Days of Old School Strength. His mission is to help You kick ass & take names in Life AND Lifting without the hype, fancy fads or gimmicks. Zach's Commitment To Your Success Is Unmatched. He Knows What It's Like To Go From A Weakling To An Unstoppable BEAST In Charge Of His Life, Business & Destiny. Zach Made It Happen Through The Iron and Now it's Your Turn!

Sagittarius Horoscope for Friday, July 25, 2014

Friday, July 25, 2014 - Interpersonal interactions take on an air of intensity now that the Moon is swimming through the waters of your 8th House of Intimacy. Oddly enough, you aren't as interested in clever conversations that explore the far reaches of the cosmos as you are in getting to the bottom of your feelings. But emotional clarity isn't the only thing you need today; you also want to create a magical moment with someone special. With the right person, you could turn an ordinary day into a memorable one.

5 Magnum Nutraceuticals | Mike O'Hearn Giveaway

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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:

Lift Doctor: Prescription for a Better Deadlift

1. First, getting set up in a good position on the bar – before the initial pull – will determine how well you perform each repetition and how much weight you can lift safely. Your back should be straight from your hips to the top of your head and the bar should be as close to your body as possible.

10 Rapid-Fire Fat-Burning Workouts

Summer is right around the corner, and it's the perfect time to get in gear. To get started we've curated ten fat-burning workouts from some of the best built bodies in the fitness industry. 


Clear Results, Clear Muscle Program

8 At-Home Workouts to Lose Weight and Build Muscle

We've all been there—the 5 o'clock after-work rush to the gym. It's loud, crowded, and you're waiting forever for equipment or free weights. But why deal with that mess when you can get a workout from home? Don't believe us? Well, here are eight routines we're confident you'll approve of.

Switch Your Grip for Bigger Biceps

Regular Grip : For most bodybuilders, this refers to a shoulder-width grip. In this position, the arms are fairly vertical and the biomechanics for the curl are optimal. This grip allows a fairly even contribution from both biceps heads and the brachialis to curl the weight.

Five Workouts to Lose Weight Without Cardio

Burn fat and build a better body without pounding the pavement.

5 Ways to Get More Out of Your Cardio Routine

When the calendar flipped, everyone jumped back on the cardio wagon, desperate to start hacking away at the holiday heft they’d accumulated around their waistline. But mindless droning about on the treadmill is simply not going to do the trick for you. Cardio is a fickle beast that requires as much careful thought as your resistance training. In the same way that you arduously and painstakingly map out every single exercise, every set and every rep of every workout, the same attention should be paid to your cardio . Putting things into cruise control – can you say “30 minutes of walking at 3.5 mph on a 4.0 incline?” – is a recipe for disaster for all but the most genetically blessed.

5 Best Meats to Throw on the Grill

Not to scare you away from the grill this season, but facts are facts. Over-charring, over-smoking, even keeping an unkempt grill can affect the nutritional content of your meat. A clean grill coupled with some efficient cooking is key in serving the best quality food to your family and friends.

Is Fruit Good for Bodybuilding?

Depending on whom you consult, which diet you’re following, or what studies you read, fruit is either a healthy indulgence or a sugar-laden diet wrecker—nature’s own fat-promoting candy. We rounded up some of the fitness industry’s top nutrition experts to determine once and for all what place fruit has in the diet of a guy who wants to get big , strong, and lean.

Muscle Pak

No words can describe my happiness and I’m so thankful to Pauline and Fighter Diet which really made my journey easy peasy. I did FDX2 for 78 days / 11 weeks and lost 10kg. From 77,2kg (Feb 27) to 67,2kg (May 15) My big goal was to make the 70kg/154lbs category at the European Arm wrestling Championships and to be as strong as I possibly could be and hopefully win. Which I did! I won undefeated with both hands and I became European Champion for the 7th and 8th time. FD is a true life style. I’m happy I got to try it to find out that it REALLY works = I got lean AND stronger! Sarah Backman   WHY is Fighter Diet so GREAT? It's flexible. You want to eat 8 meals a day or 3? Your call.  It can be done anywhere in the world simply SWAP foods for the ones you HAVE locally that fit

Eating for Abs: The Beach-Body Diet Handbook

The only way you will ever lose fat and see your abs is if you eat fewer calories than you're eating now. Nothing else—not lifting weights, not cardio, not supplements—can offset failing to adhere to this simple rule. Period. So if you can put your pizza and beer day on hold for the next six weeks, read on, and we'll show you how to get a six-pack before summer is over. IT COMES DOWN TO CALORIES

10 Things Guys Do on Social Media That Girls Hate

The Fix:  Paw your way out of the dog house by reminding your significant other just how public social media is, suggests Senning. “Explain that your love life is something you like to keep private, which is why you’re active with your buddies on Facebook but don’t post love notes to her wall.” That reasoning should make sense to her. Dating Rules for the Digital Age>>>

Renew Your License to Grill

Six ways to cut the carcinogens in grilled meat.

Get Strong With Singles Training - MuscleMag

Your limit strength is your base. Limit strength, or the amount of force you can exert in one all-out effort, is the foundation of both athletic training and physique building. In other words, it’s how much weight you can lift for a one-rep max. Limit strength is tested by lifting maximal weights. A max-effort movement is generally classified as 1–3 repetitions with greater than 90 percent of your one-rep max.

Lean Legs Pak 2 (Athlete)

Fighter Diet Fighter Diet is the best lifestyle to get lean and stay lean while building muscle. But there's a time when you need to realize that as long as you fight for an ultra lean physique your muscle gains will stagnate! How come? Do you really have to get fat when you crave more muscle mass? No! But you do need to allow your body a little reservoir. It's simple: To build muscle you must train hard to generate a response from your body: "oh wow! What's going on here? If I don't grow stronger and add more size I'll die!!". That's the reaction you want from your body. This is only step 1 though. Step 2 is providing nutrients and fuel for your muscles to use. It's critical you have enough fuel or you won't grow. softer abs but still visible Most people see all in black or white as in '

Rock Hard Abs in 3 Moves

Start: Sit on a Swiss ball, walk your feet forward, then lean back until you are lying back on the ball. With your feet shoulder width apart, put your right hand at the right side of your head and put your left hand on your right obliques. Slowly roll your body toward your left until the outside of your left foot and the inside of your right foot are touching the ground. Try to spread your legs so your feet are slightly more than shoulder width apart, your upper body positioned as it would be in a traditional side crunch.

Carbs to Muscle

When you eat fewer carbs, your body undergoes all kinds of changes. Interestingly, your muscles start to “crave” carbohydrates. With fewer carbs, the ability of your muscles to utilize them — rather than store them as bodyfat — actually increases. When you return to eating more carbs, virtually all of them are stored in your muscles, making your physique look fuller and more impressive. This increase in glycogen stores triggers and supports protein synthesis, meaning that your muscles grow. So, pulling back on your carb intake for two or three days can actually help you grow. Just be sure to keep your protein intake a little higher during a carb cutback to protect against potential muscle breakdown, which is sometimes associated with a decrease in carbohydrate intake.

Fighter Diet News

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

Dwayne Johnson's 'Hercules' packs action-filled punch

Was anyone waiting for yet another movie incarnation of the tale of Hercules, especially given that Renny Harlin's poorly reviewed sub-spectacle "The Legend of Hercules" was unleashed in theaters a mere six months ago? The quick answer: probably not.

"Martial Arts Kid" Executive Producer Dr. Robert Goldman Discusses Buzz Surrounding Film, It's Wrap Party And It's Plans Going Forward

"That really culminated with the wrap party", Dr. Goldman continued. "Two things happened. One, we arranged a photo-op the day before The Wrap Party at (famed instructor and cast member) Gerry Blanck's dojo and they were expecting about 5 or 10 people - I figured more would show up - and (we) had about 50-70 people show up..Then, at The Wrap party, they expected maybe 30-40 people and we had over 200."

Your Bodybuilding Dream

Are you delusional or realistic about your physique goals?

Breakfast of Champions

Keep your energy up—and the weight off—with these three healthy options

Ten Things We Learned This Week

A man pulls a lorry and a very colourful Lamborghini: it’s your weekly car news roundup

Wrasslin': Sting Makes a WWE Appearance - DUNK360

Several days ago we reported that Sting has joined the WWE in some capacity, mostly in what they call a legends deal. He is featured in a special edition of the hit video game WWE2K2015, you can read it here DUNK360 .

Gone in 30 Minutes

A few things to keep in mind: Do each move bilaterally—not unilaterally, or one arm or leg at a time—unless you want to end up doubling your time in the gym. Also, weight selection is tough enough without having to watch the clock. So on our timed workouts, if you end up going too light or too heavy, don't bother repeating a set, which could extend your gym time. Just make a note for your next go-round.

Rise of the Machine

I was around 17 when my cousin John [Lancaster] took me to the gym for the first time in ’92. The idea was to get me stronger over the summer to help my sports performance. The first day he took me, I remember that next morning saying every curse word you could think of. It was a different kind of pain than I had ever felt before. Well, I went off on my cousin. I told him, “Dude, there is no way I’m ever going back to the gym. I’m going to go home, get in bed for a couple of days, and never do it again.”  But he kept saying, “Come on, it gets much easier. You have to stick with it.” Finally I gave in and went again. I kept going, and before long, that same summer, I entered a local teenage bodybuilding show. I was only 5'9.5", 153 pounds, and the only thing going for me was a six-pack... But I won. All of a sudden, I was like, “Wow, this is great.”

4 Ways to Build World Class Strength

Take caffeine prior to training. An overwhelming amount of research shows that caffeine can help lifters enhance limit strength, increase pain tolerance during intense exercise, and improve muscle endurance. One study showed that lifters were able to bench press five pounds more on their max bench when taking a pre-workout dose of caffeine. Use caffeine 30-60 minutes prior to training. I would recommend starting with 1 mg per pound of bodyweight and potentially as high as 3 mg per pound of bodyweight. A more general prescription is 200-400 mg 30-60 minutes pre-workout, depending on tolerance.

Sylvester Stallone's Full Arm Workout

Sly trains fast, moving from exercise to exercise without rest. Not only does this get him muscular, but it conditions him, as well. The following biceps, forearms and triceps routines should each be done for 4-5 cycles without rest. This will ensure maximum muscle growth so you can start building guns like the big boys.

Shouldering the Load

If anyone has the shoulders to bear a heavy load, it’s the big, bad Wolf.  Sit down and shut up as the German IFBB Pro shows us how he prefers to destroy his delts with heavy weight.

2014 NPC USA Bodybuilding Championships

2014 NPC USA Bodybuilding Championships

8 Things You Need to Know About Hercules

We take a look at The Rock's biggest movie to date 'Hercules.' Everything you need to know about the epic fim.

Arnold Schwarzenegger: Terminate Stereotypes

Whether your ambition is to use your body to launch a movie career, as I did, or simply to give you an edge in life, just remember that it won’t get you there alone. Show people that you don’t just work out—you have many wide-ranging interests and abilities that allow you to play a variety of roles—or handle diverse responsibilities.


Share what inspires and motivates your fitness journey. It’s easy to repost what you love from another members’ FitBoard, or upload something new from a URL.

A Day In My Life: Productivity Hacking, Controlling Your Time & Health Tips - Zach Even-Esh

Zach's inspiration in training comes from the Golden Era of Bodybuilding & Days of Old School Strength. His mission is to help You kick ass & take names in Life AND Lifting without the hype, fancy fads or gimmicks. Zach's Commitment To Your Success Is Unmatched. He Knows What It's Like To Go From A Weakling To An Unstoppable BEAST In Charge Of His Life, Business & Destiny. Zach Made It Happen Through The Iron and Now it's Your Turn!

Top Secret Nutrition Cardio Igniter at

Amino Shield is a patent-pending anti-catabolic lean mass supporting element, containing ursolic acid* A proprietary extract from the Eriobotrya japonica, better known as the loquat, Amino Shield contains several beneficial compounds called triterpenoids. In a recent human clinical trial, Amino Shield was suggested to decrease the excretion of 3-methylhistidine (3-MH), which researchers use as an indicator of muscle protein breakdown.* We included Amino Shield in Cardio Igniter to help reduce muscle loss and support lean mass stimulation.* Additionally, researchers from the University of Iowa performed an animal study the suggests Ursolic Acid to be anti-catabolic and anabolic. * They surmised that Ursolic Acid not only reduces muscle loss but may also support muscle gain and fat loss.* 2

Is Organic Reach Dead on Facebook? - Born Fitness

My advice: Always make sure your main focus is on channels that you control – your website, your newsletter, and your blog. Spend your time creating leads with your newsletter and native ads on your blog. This way you are in the driver seat and not someone at Facebook. By relying on a third party, you forfeit the majority of your rights to sell to that audience. Some may consider it unfair but it’s reality. Then determine if you have the budget and time to reinforce your reach using Facebook Ads.

Dennis James Catches Up with IFBB Pro Quincy Taylor

Dennis James catches up with retired IFBB Pro Bodybuilder, Quincy Taylor, at the 2014 NPC USA Bodybuilding Championships.

Ask The Siege:

CrossFit Confessions: “I met my soul mate through CrossFit.”

One of my favorite things is that when I meet people and if they see me with my shirt off—in summer I hardly ever have my shirt on—they ask me what I do. When I tell them it’s CrossFit, they say, “That stuff’s insane.” And I smile and grin, and say, “Yeah it is.” But what’s really insane is that people are scared of trying it. It’s a lifestyle, not a fad, and I’m all in. I drink the Kool-Aid. It’s pretty exciting. –As told to David Wescott

Dennis James Interviews Heavyweight Bodybuilder Kevin Libby at the 2014 USAs

Dennis James interviews Kevin Libby, heavyweight bodybuilder, going for pro status at the 2014 USA Championships.

MusclePharm Shred Matrix at

SHRED MATRIX™ meticulously combines several carefully selected natural stimulant agents that have been surmised to support fat loss.* These select herbs are the double-edged weapon against stored fat. These key ingredients support the mobilization and utilization of stored fats, to be used for energy.*

Body Transformation: Troy Fox Made A Healthy Promise And Kept It

I went home at the end of the semester weighing 380 pounds. I went with my dad to his appointment where we would find out if he had cancer or not. I remember how nervous we both were, but I tried to keep his mind off of it while we waited. The doctor told us that my dad did have cancer and he would need surgery. We went out to the vehicle where my dad called my brother, my sister, and a couple others to confirm to them he did have cancer. I sat sobbing in the seat.

2014 NPC USA Bodybuilding Championships

2014 NPC USA Bodybuilding Championships, 1st Call Out Report

Surfing the Web at Work Boosts Productivity

Researchers found that a person’s attention span deteriorates as time goes by, usually after about 10 minutes. Taking  frequent breaks to surf the web  charges your focus and will make you more productive when you get back to work. The study concludes that frequent WILBers shouldn’t be punished by the higher-ups, but rather encouraged. Which is good news for you if your boss walks by right now.

51 Food Watch: Bee Pollen