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Ben Pakulski - back and arms workout in Cologne

Ben is the newest member of Team Scitec. Last week he worked in the SCITEC booth at FIBO 2014. Ben is preparing for Arnold Brasil so he couldn't allow himsel...


Dwayne Johnson is HERCULES, in theaters NOW. Get tickets:

#RaisingAsia Sneak Peek #AMRTV

She's a budding superstar and is focused on her crazy. #RaisingAsia premieres Tuesday at 10/9c Asia Monet Ray Online AMR FaceBook • http://on.f...

One-Arm Barbell Shrug


Bob Cicherillo and Shawn Ray run the wrap up from the 2014 Bodybuilding USA's in Las Vegas, NV.

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Top News
Sagittarius Horoscope for Saturday, July 26, 2014

Saturday, July 26, 2014 - You may feel like celebrating today rather than tackling your chores yet, ironically, you could increase your chances for finding pleasure by meeting your responsibilities first. It's not that you can't have a good time with the audacious Leo New Moon activating your 9th House of Adventure. But extravagance might get in your way, especially if you want to prove something to someone else. There's absolutely nothing wrong with a playful approach, but everyone will have more fun if you avoid competition.

The Truth About Fish Oil

Some people can do alright with just 2-3 meals of fish per week. It won’t necessarily mean that you get the recommended 1-2 grams of EPA and DHA combined (the amoutn shown in studies to have effects), but if you ended up checking your blood levels you might not be at risk for a deficiency. Most people don’t eat enough fish, though, and that's why I give the general recommendation of 1-2 grams of fish oil (EPA and DHA combined) daily.

Blast Your Biceps & Triceps, Fast

The arm workout below consists of three superset pairings. The first duo hits the biceps and triceps with heavy weight and relatively low reps (6–8) on two barbell exercises to help spur muscle growth and strength; the second uses moderate weight and moderate reps (8–12) to fall in the hypertrophy sweet spot; and the third superset gets lighter with higher reps (12–15) and cable exercises— one being a hammer curl, which brings the forearms into play more—to finish the arms off with a great burn and a rush of blood. Do this workout on its own or after training a larger area like chest, back, or legs.

4 Presents The 2014 Supplement Awards

Glad to see Twinlab is back in action. The proseries they have out right now is legit. Their new pwo MVP FUEL is second to none, its a must try for everyone. Grab some of their cookies and cream whey while you are at it, the taste is just amazing. They have done it right with this line and hope they will up for awards this year.

10 Health Foods That Don't Taste Terrible

Contrary to what you may believe, you don't always have to sacrifice flavor for nutrition. Here are 10 foods that prove eating right never tasted so good.

Metabolic Circuit Training Workout

Whether you’re willing to admit it or not, metabolic-style training is fun despite its high degree of difficulty. The workouts move quickly, the exercises are constantly changing, and it forces you to use your entire body as a unit— the way it’s intended to move—instead of performing the same repetitive moves for set periods of time, a la steady-state cardio. You can also train this way anywhere. Whether you’re traveling, pressed for time, or you’d rather wait until you’re home from the gym to receive your metabolic ass kicking, most of the exercises in this set of workouts involve just your body weight—with the rest utilizing dumbbells, the weight of which can remain constant. In other words, you won’t need a ton of time, space, or gear—just the desire to shred those last bits of winter body fat and a plan to complete the job.

15 Best Bodyweight Exercises for Men

When you walk into the gym and every single bench and squat rack is taken by a bigger, stronger guy or by that “bro” doing curls in the squat rack, you could just turn around and walk out and say you’ll come back later. However, that isn’t an option when you’re trying to be your best you, because you know consistency is key. That one day off can lead to a week, which can lead to a month, and so on. Add these moves to your arsenal and watch the fat melt off your midsection all while building muscle, without skipping a day.

6 Ways to Burn More Fat

Besides enjoying an early, substantial breakfast, the best way to burn fat is to set up an eating schedule of 5-8 small meals spread out a few hours apart throughout the day. This style of consumption, also referred to as "grazing," provides a constant flow of nourishment to the muscles, keeping your metabolism surging throughout the day. Having "three squares a day," such is the custom in most places, means more total calories at each sitting, making it tougher for your body to digest food for fuel and harder for your metabolism to catch up. Smaller meals, more often is definitely the way to go. Eating this way also decreases the risk of overeating.

Ask The Siege:

You want bigger, better arms that look good whether you have sleeves on or not. I have the workout that will help you get them. Give me 45 minutes, and I'll give you stare-worthy arms.

Frozen Blueberries Better for You Than Fresh

These antioxidants come from compounds called anthocyanins, which give blueberries their purple hue. The ice crystals that form when the berries are frozen disrupt the structure of the plant tissue and make anthocyanins more available.

Why Kobe Bryant’s Work Ethic Is So Untouchable

I was invited to Las Vegas two summers ago to help Team USA with their conditioning before they head off to London, and as we know they would eventually bring home the Gold (USA). I’ve had the opportunity to work with Carmelo Anthony and Dwyane Wade in the past but this would be my first interaction with Kobe. We first met three days before the first scrimmage, on the day of the first practice, early July. It was a brief conversation where we talked about conditioning, where he would like to be by the end of the summer, and we talked a little bit about the hustle of the Select Team. Then he got my number and I let him know that if he ever wanted some extra training he could hit me up any time.

What to Eat Before You Drink

Pick the right foods and drinks before you booze and you won’t wake up feeling half-dead the next day.

Men's Fitness

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Can't Sleep? Five Sneaky Reasons You're Tired All The Time

If you're having trouble snoozing, your lifestyle habits may be to blame. Make these easy changes to your p.m. routine to tackle sleeping problems.

Quick Tip: Pose for Wider Lats

2) Immediately upon completion of that set, flare your upper lats out to the side – working hard to separate your scapulae – and hold that pose for 10 full seconds. This is called the "engorge phase" which summons blood to the region, not only fulfill the desired pump but also to nourish the muscle with nutrients needed to grow. The harder you pose, the wider you get. This builds the important mind-muscle connection needed for ultimate growth while simultaneously helping you look your best, too.

Is Guinness Good for You?

This led me to do a little research. I was surprised to learn that Guinness also has the second to lowest carbs and the lowest alcohol (that part was a bit disappointing I admit). So maybe it is possible after all to enjoy a full-bodied beer and (somewhat) avoid the dreaded beer gut.

The Full Body Stability Workout

Stability training refers to performing exercises while on an unstable surface with the goal of activating stabilizers and trunk muscles that may get negelcted with other forms of training. Whether you're doing stability ball training or unilateral exercises like the ones in this workout,  core strengthening is a surefire to prevent future back pain. Unilateral training, lifting weight on only one side at a time, prepares you for movements in daily living and sports that bilateral movements (using both limbs at the same time) may not cover. Keep your core tight during this full body stability workout designed by Mike Strevel, Training Manager at DavidBartonGym, to build strength, prevent injury, and improve balance, coordination and performance.

Increase the Peak

Grab a pair of dumbbells and hold them at your sides with your palms facing inward toward your thighs. Curl the dumbbells together, but keep your palms facing inward throughout the set, as if using a hammer. Make sure to keep your elbows locked in place, not allowing them to rise up or outward while you curl. At the peak contraction point squeeze extra hard before slowly lowering the dumbbells back to arms length.

Fighter Diet News

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

Hardest Core Exercises Part II: Supermans & Kettlebell Sit-Ups

Supermans are done by setting up in a push-up position. The lifter will then steadily walk their feet back until they are just hovering above the ground. The movement of the feet is reversed and the lifter moves back into the push-up position. As stated before, keep your entire body locked and braced in neutral and continue to breath even as the tension increases. Also, tension in the posterior chain (engaging the lats, spinal erectors and glutes to prevent hip extension) and driving the toes downward, will help you stay rigid and safe.

The MuscleTech Clear Results Challenge

In just three months, the synergy between the training, food and MuscleTech products is sure to produce the namesake of this program: Clear Results. Results you’ll see in the mirror with increased muscle mass, and results you’ll feel in the gym when heavy sets of squats, bench, and all other exercises feel considerably lighter than they used to.

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.

Parkour: A Crash Course

Adopt the training secrets of urban free runners to build a physique that's both dynamic and densely muscled.

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.

Rhode to Olympia, Episode 3

VPX Presents, Rhode to Olympia! In this episode, Shawn Rhoden trains legs under the watchful eyes of Charles Glass, as he prepares for the 2014 Olympia.

Ask Men's Fitness: What's a Refreshing Beer Substitute?

A: Try the French 75, suggests Tony Abou-Ganim, a Las Vegas–based bartender and author of The Modern Mixologist: Contemporary Classic Cocktails. Like beer, the French 75 is filling with a light taste. “It’s fruity with spicy notes of gin and is complemented by the acidity of the lemon juice,” says Abou-Ganim. “Add in the champagne bubbles to make it more refreshing, and you’ve got the perfect substitute for a cold, summer beer.”

2014 NPC USA Bodybuilding Championships

2014 NPC USA Bodybuilding Championships

Can Posing Increase Muscle Mass?

Can Posing Increase Muscle Mass?

Beer Can Strengthen Muscles

But don’t run to the store and pick up a six-pack just yet. In order to see the effects of this study on a human body, you’d have to drink so much beer—154 pints, to be exact—that you’d die of alcohol poisoning first.

60 Seconds to Fit: Episode 12

60 Seconds to Fit: Episode 12

YOLO Changes Meaning at 36

It seems the “YOLO” (you only live once) attitude adopted by teens and 20-somethings takes on a whole new meaning as we age. Reasons for the attitude shift, according to survey findings, include a death in the family, an unflattering image of your own body, or a health scare. All of which are apparent triggers to the realization that yes, indeed you do only live once.

Men's Fitness CrossFit Confessions

A man shares hism familiy's experience with CrossFit and injury

H2O for the Bodybuilder

As an athlete or a healthy person—you know soda is not the best choice for a beverage, but drinking plain water sometimes seems more like a chore rather than the right thing to do for your body. More and more people today are “hooked” on diet sodas and carbonated beverages than ever before. Bodybuilders on a contest diet like to drink it, as the carbonation keeps them full and they like the taste better than plain water. It also feels like a treat to have a diet soda in a world of plain, unseasoned contest foods. But not only can diet sodas hinder weight loss and upset your digestive process, they can also prevent your body from ridding itself of excess water. The hardest part of getting on the “drink water” bandwagon is getting of the soda roller coaster. Rather than going cold turkey and moving straight to plain water, I have a plan that I use with many athletes and clients that either have difculty getting enough fluids in or for those trying to kick the habit of carbonated drinks and sodas. If you are used to drinking diet soda and carbonated beverages, the easiest way I’ve found to kick the habit is to wean down.

The Fast Lane to Hypertrophy

The first step to ensure size is the commitment to train on a regular basis. Despite you size and genetics, an extended layoff causes a decrease in size and strength. Atrophy can take hold in less than 72 hours. So to preserve hard-won muscular development, hit it hard and hit it often, hitting every bodypart at least once per week. Eight-time Mr. Olympia (1984-1991) Lee Haney recommends hitting each bodypart at least twice per week, although this may be a bit much for a great deal of us mere mortals.


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.

Optimal Approach to Postcontest Rebound

Instead, you will increase the carbohydrate allotment you are accustomed to by 100%. So, if you had been eating 180g of carbs in the final stages of your preparation, you will now eat 360g. The increase in carbohydrates will increase leptin levels and slightly simmer down ghrelin production. Hunger will still be taunting you regardless of the increase in carbs, but you will be rewarded for your dogged discipline when overcoming these ghrelin-induced cravings. As the weeks progress, you will slowly ramp up carbohydrates little by little—around 25g per week until you reach your optimal level.

#BeTheChange Giveaway - Born Fitness

Just the other day I saw a post on  The Chive  about #RAKit week. For those of you not familiar, we’re talking “random acts of kindness.” This is the type of thing The Chive does: pay it forward and make others feel awesome.

Twinlab CLA Fuel at

CLA has been suggested in studies to increase growth rate through increased food efficiency.* In controlled studies, those that had their diets supplemented with CLA increased their body protein (muscle tissue) while at the same time, had a significant decrease in body fat.* This all occurred in the CLA supplemented while their food intake was decreased. Their lean mass increased even though they were eating less!* This indicates that CLA promotes feed efficiency and also points to a potent nutrient repartitioning effect.* CLA has been surmised to inhibit the lean tissue breakdown caused by high levels of these cytokines.*

Phil Heath on Brining Up Your Legs

The key is learning how to focus your exercises on the targeted muscles. So you may need to squat less weight in order to focus enough tension on your legs. This year I did 20 reps in every set of squats. Of course, I was using less weight than if I’d been doing 10 reps; but the intensity was of the hook. Try pushing every set of squats to 20 and you’ll know that higher reps are the hard way, not the easy way.


This program is based on the use of three exercises (leg extensions, leg presses and hack squats) that directly target the quadriceps with little stress placed on the hamstrings and calves. If your quads are a weakness, you should prioritize them by training them all-out after a rest day, when they are freshest.You can substitute front squats for leg presses, but that may fatigue your hamstrings, glutes and lower back before your quads get enough work. Since any type of squat requires balancing the weight under control and consideration of protecting the back, leg presses can be more effective in keeping full attention on the quads.

MuscleTech Phase8 at

Overall, PHASE8™ contains only high-quality milk-derived protein sources designed to digest at different rates, putting your body in the perfect state for repair and recovery.* Unlike other protein blends, you won’t find any low quality proteins like rice protein in PHASE8™ .

Hormonal Increases

Hormones such as human growth hormone (GH), testosterone, and IGF-1 have been shown to play a role in muscle hypertrophy and strength gains.  Many of the great bodybuilders in the early ’90s trained with short rest periods between sets, as earlier research found that short rest periods in conjunction with intense training led to significant increases in GH and testosterone. The anabolic effects of testosterone on muscle mass are dose and concentration dependent. The prevalent dogma for the past 50 years has been that testosterone increases muscle mass by stimulating fractional muscle protein synthesis. Testosterone administration also results in increases in GH secretion, androgen receptor number, satellite cell activity, and increased IGF-I expression in skeletal muscle. It’s also been demonstrated that the increase in muscle anabolism is associated with an increase in the expression of intramuscular mRNA IGF-I. GH is also highly recognized for its role in muscle growth. Resistance exercise stimulates the release of GH from the anterior pituitary gland, with released levels being very dependent on exercise intensity.

Bodyweight Bodybuilding Inspiration Winners - Zach Even-Esh

ALL the videos from The Bodyweight Bodybuilding Inspiration Contest moved me, inspired me and some really touched my heart. During these inspiration contests I realize how tough it is to choose just one prize winner. This is when being “The Judge” kinda sucks, ha ha

How To Measure Your Body Fat

Pinch yourself. No, you're not dreaming. You're measuring your own body fat with the help of a friend. Follow these instructions, keep practicing, and you'll have all the info you need to track your progress!

Does it matter which you muscle group train first?

There are some rules to follow regarding the order of bodyparts you train in a given workout. You never want to work a smaller muscle first that will be assisting a larger muscle afterward, as in doing triceps before chest or shoulders or biceps before back. The smaller arm muscles are already a weak link in the chain in the compound movements, and training them first will only sabotage the effectiveness of your workout for the larger group. I believe in not training the smaller muscles even the day before, as they won’t recover fully in time to do a good job assisting the larger one.

New Sleep Rules Say 7 Hours is Best

For the hardcore snooze-thusiasts, the WSJ also highlights a study that put participants in “stone-age” conditions. It turns out when forgoing electricity, an alarm, and all sense of time besides sunlight, the average amount of sleep is around 7.2 hours.

Five Newsfeed-Worthy Fat-Burning Workouts

We're not going to just give you any ol' workouts, we're going to give you the ones you'll share and challenge your friends with. Cut through the social media clutter, get your sweat on, and pass these along.

2014 Men's Fitness Look Great Awards: Finishing Touches

2014 Men's Fitness Look Great Awards: Finishing Touches