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WATCH: Go All In or Get Out

When he spoke at The elitefts Powerlifting Experience II, Clint Darden didn't present on squat cues or deadlift programming. He asked a more important question: Do you know why?

Olympic Lifts For The Rest Of Us -

Why let CrossFitters have all the fun? The Olympic lifts can have incredible benefits for every lifter if you start with the appropriate version for you. Here's your guide!

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It's Dangerous Out There & 9 Life Lessons For A STRONG Life - Zach Even-Esh

You might think this post is jaded or that this is a negative way of thinking, but I’ve learned in my lifetime to literally always sleep with one eye open. As soon as you relax and think that everything is all good you become vulnerable.

Sagittarius Horoscope for Tuesday, July 28, 2015

Tuesday, July 28, 2015 - You might let out an audible sigh of relief as the external noise finally quietens down now. Normally, you enjoy the Moon's monthly return to your sign, but this time around the energy could have been just too much - - even if there was plenty to celebrate. The Moon's shift out of your sign today is a welcome change of pace. You don't want to wreck your infamous reputation as a free spirit, but secretly you're eager to demonstrate your more ambitious side and get back to work.


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6 Moves for Stronger Knees

Get into a pushup position with a roller at the base of your ankles. Turn your toe in towards the midline of your body in order to expose the muscles of the shin and address them. Press your shins firmly down on the roller and gradually inch up towards your knee. You completely control the pressure in this movement. For more intensity really lay your body weight into the foam, for less ease back on the throttle. I like trying to move my foot up and down during the rolling and search for hot spots. 45 seconds to a minute on each leg should suffice and free up those important lower leg muscles.

Straight-Up Biceps Workout

For a workout that hits the biceps from all angles, we called upon Ryan Sullivan, a competitive bodybuilder and the owner of Sci-Unison Fitness (sci-unisonfitness .com) in North Babylon, NY. His routine employs dumbbells, a barbell, and cables and puts the upper arms in various positions: in front of the torso with preachers , behind it with incline curls, at the sides with barbell curls , and, to finish, the arms elevated and parallel with the floor via high-cable curls. Such variety will help ensure that both heads of the biceps get maximum stimulation to grow bigger and stronger.

Stay Hungry - Arnold and Lou at Gold's

Stay Hungry - Arnold and Lou at Gold's

How to Build a Viselike Grip and Massive Forearms

Whether you are a bodybuilder, strongman, or causal lifter, how important is it to have a strong grip? Obviously, when it comes to strongman training and competition, having a strong grip is essential to being successful. Grip competitions have also started to gain a lot of popularity in the last few years and it is very common to see highly competitive grip challenges at almost any fitness expo you attend.

60 Days to Fit: The Workout Plan

This plan is that better way and was formulated by one of the most respected individuals in the fitness industry, James Grage, co-founder and executive vice president of BPI Sports in Hollywood, FL. Grage isn’t just a successful businessman, he’s also a gym rat in the trenches who’s been pounding the iron for decades with a shredded physique to show for it.

Your Five-Minute Six-Pack Plan

Man is not made on mass alone. After all, we don’t want to simply be huge at all costs — we want diced abs, too. That’s where the following workout comes in, allowing you to add a quick core session to the back end of at least one or a handful of your weekly workouts. It’s just enough to keep your abs in the game, without going off course with additional attention they may not need during size-up phases. Attack the following three exercises in order, resting only enough between sets to catch your breath — 15 to 20 seconds at most if it doesn’t compromise your ability to complete the next set. Hanging Leg Raise For these, you can either use a captain’s chair (i.e., the upright bench built especially for abs, where your forearms rest on pads and support your body), Ab Slings if your gym has them or you can go old-school and hang from a pull-up bar. To start, let your legs hang down and together, so your body is straight head to toe. From there, contract your abs to bring your legs up in an arc in front of you as high as you can, then slowly lower them back to the start.

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Sun's Out, Guns Out: 5 Crucial Arm-Training Tips And Workouts! -

It's time for a summer gun upgrade. Heed these 5 foolproof tips and try the accompanying workouts to build a set of cut and jacked arms!

7 Lessons That Will Transform Your Legs! -

One thing I see all the time that just doesn't work for me is starting with 'the most difficult movement'. That's exactly why I don't start with it. I feel like, even with a warmup, I have to pre-exhaust with something like leg extensions to not only warm up but also get blood flowing and in to the muscle. Also, I often save until the end simply so I don't have to go as heavy on such a difficult movement and expose myself to a greater risk of injury. I'm still pushing myself just as hard but have the peace of mind that my body can handle it. Also, for me, I've moved my traditional low-bar back squat to my hamstring day (I separate quads from hams) because I simply feel them a lot more in by hams and glutes than I do quads. Maybe just me.

John Cena Suffers Horrible Nose Break on Raw and Still Wins

A lot of the blog posts that feature John Cena on Muscle & Fitness have a similar theme or mantra - Never Give Up. Cena practiced what he preached on Monday night at WWE Raw when he continued to fight after a particularly nasty nose break in his match against Seth Rollins. Despite the obvious discomfort, and the fact that his nose was smashed all over his face, Cena battled on to defeat Rollins and retain his U.S. title. This vine shows how the damage was done:

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31 dead bodybuilders. The ultimate price of the modern-day pro? See the list: …

Victor Martinez on Twitter

When you tweet with a location, Twitter stores that location. You can switch location on/off before each Tweet and always have the option to delete your location history. Learn more

T NATION on Twitter

When you tweet with a location, Twitter stores that location. You can switch location on/off before each Tweet and always have the option to delete your location history. Learn more

Weightlifter Invents First Gravity Lift Bench Press

Still, it's easy to succumb to the cocky little voice in their heads yelling, "Come on! This is easy! Just one more!" Next thing you know, your muscles betray and a simple set turns into a life-or-death struggle. It's a wonder that no one has thought up a fix until now: enter the Maxx Bench .

The Unstoppable Force of Change - Born Fitness

“From the whole time it happened, the moment I found her, to the hospital, to now, Lindy’s never freaked out, never panicked. She was always good. She’s been kind and pleasant and positive and hopeful as you could ever want someone to be. She has bad days and bad times like anyone, but every day she works really hard, she’s good to whoever’s helping her, she’s nice to all her doctors and therapists and nurses. She does what they say and tries to do anything she can. She tries to help other people who have her injury. She tries to make the absolute best of it which for me and everybody else around her makes it doable.”

4 Tricks to Improve Your Deadlift

Analyze your form and figure out where in the lift you are weak or limited. Is it a struggle to pull the weight off the floor? Or do you have a hard time locking the weight out? Regardless, drill your weakness until it becomes a strong suit. If you have trouble pulling the weight from the floor, try doing some deficit deadlifts. Deficit deadlifts improve the range of motion, which will help you get stronger out of the bottom. If you have trouble locking the weight out, do some rack deadlifts. Rack deadlifts can be done at any angle you choose. If you get stuck around knee height, set the pins at around your knees, load a barbell up and pull. Rack deadlifts will allow you to overload the top portion of the lift.

The Best Stretch for Your Body (In less than 5 minutes) - Born Fitness

Designing your plan isn’t just about selecting good exercises. It’s about the picking the best options for you body. If every workout were created equal, then all plans would deliver the same results and consist of the exact same movements. While most training plans do boil down to some commonalities, there’s a reason why so...

Can Posing Increase Muscle Mass?

Can Posing Increase Muscle Mass?

Skinny-Guy Rules to Gaining Muscle

2. Clean and Press Set a barbell on the floor, crouch down, and grab it with hands shoulder-width apart. Your lower back should be in its natural arch [1]. Explosively stand up and shrug the bar, coming up onto the balls of your feet. As the bar rises to chest level, flip your wrists over so that your palms face the ceiling and your upper arms are in the bottom position of a shoulder press [2]. From here, press the bar straight overhead [3]. Reverse the motion to return the weight to the floor. That's one rep. If you feel your back is rounding when you pull the weight off the floor, perform the exercise by starting with the bar at just above knee height, and "muscle" the weight up from there.

Don't Short Your Muscle Gains

At the end of eight weeks, significant post-training differences existed in strength, muscle mass, and subcutaneous fat, with the long-range group exhibiting greater adaptations than the short-range group. Detraining resulted in significant deteriorations in all muscle parameters in both groups, with the short-range group experiencing a more rapid relative loss of post-exercise increases in strength than that of the long-range group. Greater morphological and architectural resistance training adaptations in the long-range (owing to higher mechanical stress) resulted in a more significant increase in strength compared with that of the short-range.

4 Things You Should Always Have in Your Gym Bag

In most commercial gyms this stuff is banned, and for good reason. It gets everywhere. However, chalk can help improve your grip to the bar. When we workout our hands can get moist from sweat. That little bit of moisture can cause you to lose your grip on the barbell or dumbbell. Less grip means less muscle activation. The advantage to using chalk is that it protects your hands from cuts and burns when gripping the barbell. Chalk also dries up the sweat on your hands giving you a better grip. If you decide to use chalk make sure you wipe off the equipment after using. Have proper gym etiquette when using chalk.

Finding Happiness - Born Fitness

The truth is, I’ve failed in every aspect of my life. I’ve been viewed as a loner, a loser, or someone that just wasn’t meant to succeed. The key word here is “viewed.” I never believed that, but I did allow it to prevent me from taking steps I should have taken or wanted to take. At some point I realized that the bumps and bruises might never end. So I could either accept that fate and what others thought of me, or start taking control, stop making excuses, and pushing towards what I wanted—no matter what.

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Heavy low reps for strength, higher reps for size. Right? Not so fast. Check this out: …

Celebrating the Journey

My journey as a bodybuilder began 5 years ago in 2010 where I first competed in the NPC Battle on the Coast where I won the Heavy Weight class and the Overall for the show and then the NPC MidFlorida Muscle Classic where I won the Heavy Weight Class.  It is safe to say that after going to shows for many years and to finally compete in one that I was hooked and realized I wanted to succeed in this sport.  In 2011 I competed in the NPC Hurricane Bay where I won the Heavy Weight class and the Overall and then made the 1st call out in the Heavy Weight class at the Southeastern USA.  I took 2012 off from competing so that I could put on some size and also pursue another goal of becoming a firefighter.  After conquering that goal and then going on to get hired on by the City of Eustis, Florida I was able to refocus back on competing.  So in 2013 I competed in the NPC Battle on the Coast where I won the Heavy Weight over 35 and the Masters overall classes and then competed in the Team Universe that same year where I made 1st call out in the Heavy Weight over 35 class.  Last year I competed in the NPC MidFlorida Muscle Classic where I won the over 40 and open for the Heavy Weight class as well as the Masters overall and Overall for the show, made the 1st call out at Team Universe in the Heavy Weight over 35 and over 40 classes and then competed in the Heavy Weight class over 35 and over 40 at the North American Championships.

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:

Sneakerheads Rejoice: Converse Unveils the New Chuck Taylor All Star II

The new Chuck Taylor All Star II, which debuts Tuesday in both hi-top and low-top form, bears all the hallmarks of the original: It's still mostly rubber and canvas, with the iconic All-Star rubber imprint at the base of the heel and the starred patch on the inside of the shoe. And in a nod to its heritage—it has, um, big shoes to fill—the Chuck II is only out in four colorways: black, red, blue, and optic white.

The Foods that Fight Inflammation - Born Fitness

Can food really fix and protect your body? These 10 options can help everything from muscle recovery to cancer prevention. Your body might be under attack–only you probably don’t realize it. You have no symptoms. You feel fine. Everything seems to be operating normally. So what’s the problem? Inflammation. It’s a normal process that is designed...

Sylvester Stallone Choreographs Rocky 1 Fight

A rare look at Sylvester Stallone choreographing the boxing match from the original "Rocky" film with Carl Weathers.

The Ultimate Rope Climb Workout

The classic manila climbing rope is an all-purpose tool capable of building overall strength and endurance in minimal time. While rope climbs are popular in CrossFit and adventure racing, their use stems from the necessary task of climbing a wall during battle. No strangers to the body-hardening benefits of rope climbs, the U.S. Special Operations Forces fast-rope out of helicopters and climb over obstacles  while wearing at least 50 pounds of gear.

Off-Season Cardio is "A Must" for Bodybuilders

Why bodybuilders should keep doing cardio in the off-season

5 Easy Ways to Start Building Bigger Biceps

Want bigger, better biceps ? Then just do barbell curls until you puke. Ha. If only it were that easy. According to some self-professed experts, sometimes it is! But here at M&F , we take a more calculated, scientific approach to training, which helps you reach your full potential with your physique goals. Right near the top of the list of bodyparts that guys want to bring up are the biceps. But curling aimlessly is just as limiting as it sounds.

BPI Sports Best BCAA at

BPI Sports' BEST BCAA™ is not your typical outdated, run-of-the-mill, same as everyone else, outdated BCAA product. Not even close. This formula is the first to bond the three branched chain amino acids - leucine, isoleucine and valine - utilizing a proprietary process route, to form oligiopeptides (a bonded chain of amino acids; for example, a peptide linked chain). The oligiopeptide-based branched chain amino acids may act as a better transport vehicle, allowing for more efficient metabolization, greater bio-activity, enhanced onset time, and a generally improved BCAA model. And, the scientific minds at BPI Sports didn't stop here ...

The Surprising Truth About Coconut Oil -

Will coconut oil help you lose weight? If you've ever Googled "coconut oil," perhaps followed by "fat loss" or "weight loss"—admit it, you know you have!—it probably seemed like an open-and-shut case. Coconut-oil makers and health journalists are hawking it as the superfood du jour to spur weight loss, and now people are even taking it as a supplement and talking about being "on coconut oil." They're putting it on their popcorn in place of butter, baking it into cookies, and blending it into their coffee, all in hopes of a smaller waistline.

Watch World's Strongest Man Brian Shaw at Work in The Gym

Brian Shaw is not a three-time World's Strongest man winner for nothing. The titles don't come easy, and the journey for future success is ongoing. We came across the big man doing a machine floor press in his latest update on Instagram and decided it was well worth a share, along with some other recent impressive posts.

25 Ways to Get a Ripped Summer Body

It's all here: how to set up a workout program, a diet , exercises you should do, ways to boost your intensity and metabolism, foods you must eat, and when to consume them for the best results. We've taken years of science and experimentation, culled from some of the brightest minds in the fitness game, and condensed it all into 25 ways you can get ripped to shreds. Fast.

Cellucor C4 Ripped at

Warnings: THIS PRODUCT IS ONLY INTENDED TO BE CONCSUMED BY HEALTHY ADULTS, 18 YEARS OF AGE OR OLDER. Do not use this product if you are pregnant, nursing, or are currently taking nitrates for chest pain or if you are taking medication used to treat erectile dysfunction such as PDE-5 inhibitors. Before using this product, consult a licensed, qualified, health care professional, including but not limited to, if: you are taking antidepressants such as MAOI (Monoamine Oxidase Inhibitor) or SSRI, blood thinners, nonsteroidal anti-inflammatory drugs, pseudoephedrine, or you are taking any other dietary supplement, prescription drug or over-the-counter medication; or if, you suspect you have or have been treated for, diagnosed with or have a family history of, any medical condition, including but not limited to: high or low blood pressure, diabetes, glaucoma, anxiety, cardiovascular, psychiatric or seizure disorders, cardiac arrhythmia, stroke, heart, liver, kidney or thyroid disease, or difficulty urinating due to prostate enlargement. This product contains caffeine and should not be used by individuals wishing to eliminate caffeine from their diet or in combination with caffeine or stimulants from other sources, including but not limited to, coffee, tea, soda, or other dietary supplements and medications.

6 Reasons Why You Had a Crappy Workout

In order to manifest continuous progress in muscle size and strength we must make sure to not only hit the gym consistently, but to also “kill it” at every workout! But for many of us, this does not always occur. Sure, it is fine to have an off day every once in a while, but if it begins to happen too often, then it is time to take a closer look at why. Lucky for you, I have been in this game for almost 30 years and have some experience with this pesky little problem.

The Hype Machine: No Carbs for Fat Loss (And How to Build Your Diet Plan) - Born Fitness

If you want to lose body fat and  gain significant weight (not just lean body mass), I tend to utilize carb cycling. Put simply, this is a way of making sure you eat more carbs on the days you exercise and fewer on the days you don’t. This is as much about physiology as it is about psychology. You might be hungrier on days you exercise, so why not allow for more food on those days?

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Be the King of the Gym with Anarchy

Nitrosigine is a nitric oxide (NO) booster that’s composed of bonded arginine and silicon — arginine silicate. This patented complex triggers the release of NO — widening your blood vessels for an improved blood flow. A greater blood flow produces more pumps while delivering more nutrients to your hard-training muscles. Participants in Nitrosigine’s clinical study showed a significant boost in plasma arginine and silicon levels — working in 30 minutes and lasting for up to three hours. As for HydroMax glycerol, it is 10 times more concentrated than glycerol monostearate — preventing dehydration by helping cells retain water. Combined, these innovative ingredients drive more muscle pumps and improve overall workout efficiency.

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There was never any doubt, but The Rock has taken to Instagram to prove that he doesn't skip leg day …

We Asked 100 Women: Do You Like When Guys Wear Flip Flops?

Out of 100 women—71 said yay, and 29 said nay. Great, right? Well, while the vast majority of women are okay with you rocking flip flops, they have very particular preferences when it comes to the  grooming ,  style  and appropriateness that goes along with it. And those against the casual footwear are hell-bent on not seeing your feet. Ever.

Transform Your Triceps

Suspend a 25-45-pound weight plate from a weight belt between your legs and position yourself in the top position of a dip: torso roughly perpendicular to the floor, arms extended, knees bent, head facing forward. Keeping your body as upright as possible to emphasize the triceps, not the pecs, lower yourself until your upper arms are about parallel to the floor. Extend your elbows to return to the start position.

Q&A With J.J. Watt, The NFL's Most Dangerous Man

Any sports fan knows the name J.J. Watt. For the past four years, the reigning NFL Defensive Player of the Year has incited fear in opposing offenses, punished quarterbacks, and help transform the Texans defense into one of the best units in the league. Regardless of how many linemen match up against him, Watt always seems to find the quarterback. He plays with heart on every snap and, on top of all of that, he still maintains a modest, levelheaded attitude.

5 Weird Ways to Fuel and Refuel After a Workout

If only fueling and refueling your body were as easy as choosing between regular leaded and high-octane gas. When it comes to eating and drinking, you’ve got endless “premium” options for powering up and feeding your recovery. “The key things to remember: You need carbs to fuel your workout and sometimes refuel during a particularly long session and both carbs and protein to replenish and build muscle,” says Joy Dubost, R.D., a spokesperson for the Academy of Nutrition and Dietetics. But is there one (or a few) magic-bullet foods or drinks that provide an extra boost or advantage? Some people think so—and they aren’t what you might expect.   

The Specifics: Five Exercises for Massive Arms

You can absolutely rock your sleeveless T to the gym for this one. Don't own a sleeveless? We wouldn't hate on your for cutting them off. The pump will be so insanely good it would be silly not to watch it in action. And chances are, you've never put this sequence of moves together. Personal trainer Sergey Pashko finds great pleasure in demonstrating the proper execution.

10 Ways to Cook with 10 of the Healthiest High-Fat Foods

There’s more to the fat story than meets the eye. For many years, fats were deemed the bad guy. We were told to avoid foods with fat at all costs. However, now we know that the type of fat you eat is what's important—and that eating the right kinds can have many benefits. Here's a quick primer: Trans fats are the ones you should definitely avoid. In fact, they've been banned on restaurant menus in many cities already and now the FDA has proposed banning them in packaged foods nationally . Saturated fat is found in many animal products like the skin of the chicken , butter, and ice cream. The Dietary Guidelines for Americans recommends consuming less than 10-percent of your total daily calories in saturated fats. That’s about 9 grams of saturated fat for someone who is on a 2,000 calorie diet. So, you don't have to ban it, but eat it in moderation and try to pick saturated fat-foods that also contain good-for-you nutrients, like coconut oil or eggs, to make them worth your while. 5 Reasons People are Foolishly Fearing Fat >>>

51 The Surprising Truth About Coconut Oil -
52 Dorian Yates on Twitter
53 Fighter Diet on Twitter
54 Drinking Beet Juice Can Enhance Your Overall Workout
55 Fighter Diet on Twitter
56 6 Healthy Alternatives to Tap Water That Taste Great
57 Danielle Nicolet on Twitter
58 Results of new Gallup Drinking Survey Reveals Which Americans Imbibe the Most
59 Ask Men's Fitness: "Is There a Fail-Safe Conversation Starter to Use on Women in Bars? Not a Pickup Line, But Something They'll Respond To?"
60 High-Volume Fat-Busting Routine
61 One-Step Tomato Basil Hummus - Born Fitness
62 Jen Welter Makes History as NFL's First Female Coach
63 Branch Warren on Twitter
64 8 Ways To Keep Your Summer Shred -
65 Shop
66 Should You Buy a Gas or Charcoal Grill?
67 15 Ways You Can Guarantee Yourself an Injury
68 Schwarzenegger and Ferrigno Get Pumped at Golds
69 The Cure for Stubborn Calves
70 Sleep It Off to Shed More Fat
71 Mike O'Hearn & Robby Robinson - 20 Reps for 20 Inch Arms
72 Victor Martinez on Twitter
73 Iron Maiden: Nicky Whelan
74 A. on Twitter
75 How to Build Muscle and Burn Fat At the Same Time
76 Shido on Twitter
77 Science Behind the Supps: ALRI
78 Tony Horton Teams Up With Fitness Tracker Skulpt Aim
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The 20,000 Calorie Strongman Diet Tossing Kegs on Seven Meals a Day: The Story of the World's Strongest Man 2013 Worlds Strongest Man Finals 2012 Worlds Strongest Man Finals Derek Poundstone and Mark Bell at Poundstone Performance Training Center [View All Articles]
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Summer One-Up Week 8: Deadlifts, Thrusters, and Lateral Bar-Hopping Burpees Juggernaut Training Systems on Instagram: “@jarediscus doing some power snatches at the Chula Vista #OTC. Jared believes that the snatch is the best lift for the discus because of…” Juggernaut Training Systems on Instagram: “Juggernaut apparel = PRs #science #Repost @jourdannn_14 ・・・ Thanks to @juggernauttraining I now have my lucky squat tank! I PR'd my…” @therock on Instagram: “Word. Just found out our ratings grew again this past week for #BALLERS - Thank you! You've made it HBO's hit show of of the summer and…” Juggernaut Training Systems on Instagram: “Hanging out with @jarediscus the 2015 U.S. Discus Champion talking training, power and more. Go give this beast a follow! @jarediscus…” Pauline Nordin on Instagram: “Cracking those eggs with too much power! #Muscles need #workout now ! #workout #fitness #gymproblems #fitness” Juggernaut Training Systems on Instagram: “#Repost @leanna_carr ・・・ 295x8 as my final set. #struggleface up close and personal 😂 #deadlifts #girlswhopowerlift #barbell1 #mbslingshot…” [View All Videos]
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