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FD Back Attack Volume 2 (Athlete)

Pauline Nordin & Zlata Sushchik for the Sexyfit Summit

Pauline born in Sweden, currently resides in Los Angeles. Her career as a trainer caught the attention of the producers for the Nordic version of “Biggest Lo...

#RaisingAsia Premieres Tonight! #AMRTV

Asia might be young but she knows what makes for a great performance! Watch the #RaisingAsia series premiere TONIGHT at 10/9c! Asia Monet Ray Online: http://...

BioLayne Video Log 28 - Using Training Volume and Failure Appropriately

In this video log we discuss the importance of training volume as it relates to strength & hypertrophy. We also discuss how to appropriately progress volume ...

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Hidetada Yamagishi explains why bodybuilders should use Oxygen Factor

In this interview, IFBB Pro Bodybuilder, Hidetada Yamagishi, talks about how Oxygen Factor increases his training capacity & muscle pump, reduces his lactic acid, and helps him build a magnificent physique. He also discusses how Oxygen Factor helps him while on stage posing.

Sagittarius Horoscope for Tuesday, July 29, 2014

Tuesday, July 29, 2014 - Circumstances pull your thoughts and feelings back down to earth today. You are needed by others at work and at home, so your own personal agenda may have to be placed on the back burner for a while. Nevertheless, you still harbor deep feelings that are driving you to make your life more meaningful. There's no reason to be satisfied with the status quo no matter what obligations you still have to fulfill. Dream big and reach for the stars.

Fighter Diet Whey at

Fighter Diet's WHEY comes from grass fed, hormone-free cows and is NON-GMO, LOW FAT, NATURALLY SWEETENED, NO ARTIFICIAL FLAVORS OR COLORS AND NO PRESERVATIVES. Great tasting and mixes easily! One heaping scoop will provide 24 grams of our high quality protein without the by-products of the typical whey protein powder. Most dairy products come from cows that are injected with growth hormones (rBGH). On the other hand, our WHEY protein comes from grass fed cows and is easily absorbed by the body and scores the highest possible score of 1.0 PDCAAS (protein Digestibility Corrected Amino Acid Score), the official rating system used by the World Health Organization.* We formulated this product with NO artificial sweeteners, colors, flavors, years, wheat, gluten, corn or preservatives. It is Non-GMO and contains only the highest quality low glycemic sweeteners and doesn't contain any added sugar, maltodextrin, glucose, glucose polymers, fructose, aspartame, acesulfame-K, sucralose or polydextrose.

Back-Up Plan for Building Bigger Lats

It’s pretty much impossible to truly isolate the lats and upper back , and due to their complex muscle fiber arrangement – the fibers run in several directions – pulling in one plane won’t build sufficient back size and strength. You’ll have to separate each movement and lift at every angle to help with symmetry and size. Most importantly, you may have to cut back on how much weight you use so that you perform your reps with a full range of motion (ROM) and only use your helper muscles on the last few reps of each set; otherwise, you’ll never build a solid foundation.

4 Ways to Defeat Nutritional Deficiencies

Don’t rely on your supplement cabinet to fill in the gaps. Getting the right nutrients through your diet can turn you into a muscle-building, fat-fighting beast.

Build Bigger Forearms Now

The muscle you’re referring to is called the brachioradialis. It starts on the upper arm bone, crosses the elbow joint, and attaches to the ulna (the large forearm bone). Some genetically fortunate guys can grow their brachioradialis muscles through their back and biceps workouts alone. The rest of us need to take a more direct approach to see any real growth.

The Five-Move Anywhere Abs Workout

We don’t doubt your will to get 6-pack abs . Now, it’s time to be consistent and have them look the way you want them to— ripped . We caught up with IFBB men’s physique pro and certified personal trainer Pierre Vuala to see how he keeps his midsection shredded without even using equipment. “Whenever you do any ab workouts, it's always good to get all the air out as you squeeze at the point of full contraction,” Vuala says. No equipment ? No excuses.

5 Ways to Fine-Tune Your Diet for Sharper Abs

Getting the abs you've always wanted doesn't have to be a goal that you spend your entire life chasing. Most people can have that sleek, shredded abdomen if they just train hard and eat right. It is always the latter of these two components that keeps people from getting there. Sometimes, it's for a pure lack of discipline. But for some people, it's a matter of information - too much or too little of it can send your six-pack spiraling into Kegville. These five tips are the only things you should focus on with regards to what goes into your ab-focused nutrition. Pair these principles with some of the abs training programs in M&F and your chase for the midsection you've always wanted might start nearing its finish line.

9 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.

7 Deskside Diet Snacks

It’s 3 o’clock in the afternoon, your post-lunch food coma has worn off, and dinner is nowhere in sight. You may be tempted to hit up the vending machine for an afternoon pick-me-up, but beware. Most foods that fall out of a dusty machine are packed with preservatives and heaps of sugar that make your blood sugar soar and your body crave a snack with more substance. A smarter approach to deskside snacking : come prepared with foods that help you stay alert and satisfied throughout the workday. Manuel Villacorta, M.S., R.D., author of Peruvian Power Foods , tipped us off to seven healthy mini-meals sure to pull you out of an afternoon slump.

The 10 Best Bacons Known To Man

Bacon: If you’re human, the mere word summons an immediate Pavlovian response. Simply reading the list of bacons that follows may warrant a bib. For the good of all mankind, we took it upon ourselves to try more than 60 different kinds of bacon—from nationwide to boutique brands—and came up with a ranked list of the best bacons you seriously need to try. And if you’re worried about bacon’s supposed artery clogging effects, research has shown that there is no evidence that the saturated fat in bacon increases your risk of heart attack or stroke. Not too shabby at only 45 calories per slice. So go on, enjoy.

The 8 Absolute Worst Foods You Can Pump Into Your Body

Everyone loves a “cheat meal” or an overindulgence of food from time to time, after all—we are human. For seasoned athletes , the idea behind a “cheat” is to eat clean for a period of time, execute workouts as usual, and then “reward” the body with something that’s normally forbidden from a healthy diet. This strategy can certainly be effective for overcoming a weight-loss plateau and revving up the metabolism, but not all foods should be given the green light, especially if you’ve set an aggressive New Year’s resolution for yourself. Tim McComsey, a registered dietician specializing in weight-loss programming shares his eight foods to avoid at all costs.

10 Foods That'll Hit Your Newsfeed in 2014

This year was the year of kale. From kale smoothies to kale chips, we get it: Kale is good . Yes, the dark leafy green is a nutritional rock star, and you shouldn’t stop eating it by any means, but the superfood king can’t reign forever. Hot new health foods are picking up momentum as we enter the new year, brushing shoulders with the likes of kale, chia seeds, and acai berries. To help you stay up on the trends, we talked to health and wellness experts to get their picks for 2014's top superfoods. Start adding them to your grocery list STAT.

Ben Pakulski | Creator of the #1 Muscle Building Program MI40

Ben Pakulski | Creator of the #1 Muscle Building Program MI40

Survival Strength for Self-defense

Self-defense training, if it’s good, will give you your techniques, mobility, flexibility, and cardio (from sparring, running, etc.). To get the most out of strength training for self-defense, you’ll need full-body workouts, heavy weights and explosive movements. You’re best with an Olympic barbell and rack but dumbbells and a pull-up bar can work in a pinch. These workouts are only a starting block and can be completed in 30-45 minutes. Also, these suggestions come in addition to your regular fight or self-defense training. There are plenty of shredded dudes that can’t punch worth a damn, and more than a few black belts whose knowledge of their style is only exceeded by their Body Mass Index score.

9 Tips to Lose Fat Fast

Drinking whey protein as a between-meals snack is a smart way to enhance not only muscle growth but also fat loss. UK researchers found that when subjects consumed a whey protein shake 90 minutes before eating a buffet-style meal, they ate significantly less food than when they consumed a casein shake beforehand. The scientists reported that this was due to whey’s ability to boost levels of the hunger-blunting hormones cholecystokinin and glucagonlike peptide-1.

How to Go Paleo

Research suggests that modern hunter-gatherers get only about 35 per cent of their calories from meat, with the rest derived from foraged plants. That means you should round out your diet with plenty of plant-based foods. Tubers are an allowable food
on the Paleo diet, so load up on potatoes. They’re all different in terms of nutrients, but most provide a necessary boost.

Dorian Yates' Daily Meal Plan

The basic rule of thumb is to take in protein throughout the day at two-hour intervals, and that time-released plan includes the pre-workout meal. I generally train in the late morning, and I have a meal-replacement powder — high in protein, amino acids and minerals with only a small amount of carbs — about 90 minutes prior to my session. If you plan to eat two hour before training, it’s fine to opt for a balanced meal of chicken breasts (protein), rice or potatoes (starchy carbs) and green vegetables (complex carbs).

Advanced Stretching

Andy Speer, a certified personal trainer at Equinox, put together five key stretches that will have you looking, feeling, and performing better. These stretches are designed to be done after appropriate soft tissue work (like foam rolling) and before your warmup. The idea is to increase tissue quality for stretching and then actively move the joints through the new range of motion after stretching. “The strongest guys and best athletes in the world do this stuff,” Speer says. Pec Stretch Most guys have tight internal rotator (pecs and lats) which leads to that ‘hunched over look.' Both the pec and lat stretch are critical for establishing proper posture during lifting and throughout the day.

FLEX Online

James ‘Flex’ Lewis’ love for bodybuilding started at age 12 when he came across a book on Tom Platz. It was Platz's legs that blew away Lewis. He remembers...

6 Rules for a Better Deadlift

During my deadlifts , I tuck my chin at the lockout.  I actually want to keep my head in a more “neutral” position and have it follow the angle of my torso. As your torso comes up, so should your head. I typically say, “ take your head with you . “  This means when you hit the lockout, you should be looking straight ahead.

Fighter Diet News

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

Roelly Winklaar's Delt Demolition Program

The fresh air, crystal blue ocean, amazing beaches, and average 80-degree days on the picturesque Dutch island of Curaçao would be distracting to most bodybuilders preparing for a contest. But for Roelly Winklaar, coming home to the place of his birth has only led to a renewed focus on his training and dieting. Maybe it’s his mom’s home cooking, or the brutally honest critique he gets every day from his sister and manager; but something about this island paradise fueled the recent improvements to Winklaar’s physique and led him to victory at the 2013 IFBB Chicago Pro. He attributes his win to the relaxed attitude he regained when he got back to familiar ground and surrounded himself with his very supportive friends and family.


Featuring 20 of our most delicious protein pancakes, these healthy breakfast recipes are sure to appeal to a variety of taste preferences. Blueberry pancakes, pumpkin pancakes, chocolate peanut butter pancakes, or just the simple basics—you'll find it all here and burst into a happy dance after one bite.

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

10 Best Outdoor Workouts to Burn Fat and Build Muscle

One of the most underrated workouts for coordination and athleticism, jumping rope  is not only the perfect warmup for any workout, it's a highly skilled workout on its own. Cheyne Zeller, C.P.T., K.B.C. L2, CrossFit Level 1 trainer, is a New York-based strength and conditioning coach and personal trainer at New York Health and Racquet Club who trains professional athletes such as champion boxer Frank Galarza. After going through one of his grueling kettlebell, battling rope, and medicine ball circuits, we asked to him to come up with metabolic outdoor workouts for getting in beach body shape. Here is a great jump rope workout to work on coordination and of course, sweat off pounds without realizing it.

Everything You Need to Know About Brown Fat

Yes, in our bodies we have fat that helps us lose fat. This miracle flab is called brown fat, and here is everything you need to know about it.

Four Life-Changing Ergonomic Chairs

So, sitting at your desk all day is more or less killing you—great. Not only are you putting yourself at greater risk for disease, that horrible back pain that results from sitting on a traditional office chair isn’t pretty either. While you might not be able to spend half of your day walking around (though you should get up periodically throughout the day), there are other options for saving your back—and your life. Enter: ergonomic chairs. After testing several options, here are our picks for best alternative desk chairs. Try one on for size—you won’t regret it.

30-Minute Full-Body Workout

Some people just aren’t able to do 15 straight sets in a half-hour, probably because they’re accustomed to resting too long. This “choose-your-adventure” method requires you to train each bodypart in five-minute increments so you never lose track of time. For safety reasons, all the exercises are done on machines - you’ll probably fatigue quickly and will be working off of limited rest, and machines tend to be safer.

On Trial: Linear Vs. Reverse Linear Periodization

The scientists reported that the linear group gained seven pounds of lean muscle mass while the reverse group only gained three pounds of muscle. The linear group also lost more than five pounds of bodyfat while the reverse group lost a little more than three pounds of bodyfat. Although both exercises, the linear group made greater strength gains than the reverse group.

Bolt On a Bigger Neck

Not only does a strong neck help to support/protect the head/spine and enhance posture, but it also looks freakin’ cool when your noggin is resting on what appears to be a tree trunk. And when you think about it, almost no matter what you're wearing the neck is always on display, so if you want people to know you are an avid iron pusher (and puller) when fully clothed, you better make sure your head is not sitting upon a pencil.

The 1-6 Principle

I’d like to take a break from high-rep training and do a strength cycle, but I don’t want to lose any muscle mass. Got any favorite workouts? You should try the 1–6 Principle, a training method that’s been popular with elite Romanian and Hungarian weightlifters. I first heard about it in 1991 from Romania’s Dragomir Cioroslan, a bronze medalist in the 1984 Olympic Games who went on to become the head weightlifting coach at the U.S. Olympic Training Center. Before getting into this workout, consider that by performing only higher reps, you will not develop the most powerful fast-twitch muscle fibers. In a peer-reviewed article published in Sports Medicine in 2004, Andrew C. Fry reviewed studies comparing the muscle fiber types of bodybuilders, powerlifters, and Olympic-style weightlifters (those who perform the snatch and the clean and jerk in competition). What Fry found is that weightlifters had the highest percentage of type 2 (high-threshold) fibers when compared with the other two groups, and bodybuilders had the highest percentage of type 1 (low-threshold) fibers. The bottom line is that these muscle fibers can be developed only with heavy weights—more specifically, the heaviest weights you can lift for lower reps.

Size Secret #4: Shorten Your Range of Motion

But one technique that really helped me, especially on inclines, was to stay in a certain ‘window’ of the range of motion. I don’t lock out my elbows at the top of the rep and I don’t come down all the way and touch my chest at the bottom. I stop just short of full range of motion on both ends to keep constant tension on the muscles. I think that has really helped my upper-chest development.”

The Dieter's Secret Weapon

Dopamine is a neurotransmitter released from the hypothalamus that blocks the release of prolactin from the anterior lobe of the pituitary. One of its main functions is to act on the sympathetic nervous system to elicit effects such as: Excitement, high blood pressure, motivational energy, and impulsive behavior. For example, when a male engages in sexual intercourse, he reaches peak dopamine levels while climaxing, then immediately after intense pleasure prolactin floods his system which induces opposite effects. ■ HIGH dopamine and low prolactin ■ LOW dopamine and high prolactin When a person is meticulously dieting to achieve extremely low body fat levels, a cascade of effects begin to take place as fat cells begin to shrink. Neurotransmitters begin to plummet, which affects our mood, hunger, and social behavior. One way to keep dopamine levels consistent while in a calorie deficit is to eat smaller meals more frequently. Eating every 2–3 hours will maintain higher dopamine levels as well as keep blood sugar balanced. Another great way to boost dopamine levels is to incorporate a cheat day or cheat meal once a week.

Dedicated Training for Massive Bis and Tris

Training gurus have long taught the bodybuilding masses the logic of working a smaller muscle group such as the biceps after a larger muscle group like back, or triceps after chest or shoulders. While that makes sense, if you'’ve ever tried that arm workout without preceding it with a larger muscle group, then you know how intense—and pumped—your arms can get when you train them alone. So instead of slapping a few sets for bi's or tri's to the end of a back or chest routine , try this pair of intense, arm-swelling workouts for each muscle group that'’ll have you busting out of your shirtsleeves. You'’ll notice that each workout attacks your biceps and triceps from multiple angles, crucial for complete arm development and balance. A couple of important points: Utilize good form, concentrate on feeling the muscles work and alternate the order of your workouts so biceps come first one week and triceps the next. Also, try not to train back, shoulders or chest either the day before or the day after you do this workout (instead, do legs or make it a rest day). Finally, to make the most of this routine, use a weight that corresponds with the designated rep range.

3 Explosive Truths About Plyos for Strength

When you jump, you accelerate out of and through the bottom part of the range of motion of a squat. This explosiveness helps build strength in the most challenging parts of a lift. For example, on a heavier squat, the hardest part is getting out of the bottom. Developing a powerful neuromuscular response of the body in that bottom position helps with strength. Strength and speed have different characteristics but they are generated by the same muscles and nerves. Similar results can be expected on the bench press from the inclusion of plyometric push-up variations.

7 Training Tips To Power Up Your Lower Chest!

If you traditionally do declines later in your workout, you will notice right away that you're significantly stronger when doing them first. That's the idea: tackle the target area with weights it hasn't had to push before. Above that, don't be afraid to push heavier weights for lower reps than you normally do. If you typically do declines for sets of 10 reps, increase the weight and do sets of 6-8. Don't underestimate the impact that a novel training stimulus has on a target muscle.

CrossFit Confessions: “I don’t live near a box. So I built my own.”

I built my own muscle-up rings out of PVC pipe and chains. I had to put the PVC pipe in the oven to make it soft enough to bend into a circle. Instead of over $100 for muscle-up rings, it cost maybe $15. I built two different-sized boxes for box jumps. I really wanted a rowing machine, but I couldn’t find one for under $800. I ended up drawing my own design, and built it out of plywood, 2x4s and pulleys. It took a couple of tries to get it right, but it’s functional.


Sticking Points

In this article, we detail ways to overcome a strength plateau for a specific lift, using the bench press as our example. Let’s say you want to set a new personal best for the bench press. Workout after workout, you pyramid up to 225 for six reps, but no matter how hard you struggle, you can’t do seven on your own, nor can you get six reps with more than 225. Sometimes you can get only four or five reps, but even on your best day, six is your limit. For both neuromuscular and psychological reasons, six is your Waterloo (orWeightloo). You’ve reached a roadblock. Here are seven routes for getting around it.

14-Year-Old Star Breaks American Weightlifting Record

C.J. Cummings is no ordinary 14-year-old kid. At the recent USA Weightlifting Senior National Championships in Salt Lake City, the 5'2", 136-lbs. competitor set a new American men's record in the clean and jerk for the 62 kg class with a 153-kg (337.3-lbs.) lift. Check out the record-breaking clean and jerk below:

60 Seconds to Fit: Episode 13

60 Seconds to Fit: Episode 13

The Ultimate 30-Day Beginner's Guide To Fitness

The Ultimate 30-Day Beginner's Guide to Fitness is a one-month course designed to teach you the essentials of training, nutrition, and supplementation. It's for anyone who doesn't know where to start. It's for those who think fitness is complicated or intimidating. This is fitness made simple: one day at a time, one challenge at a time.

iSatori Bio-Gro at

Absolutely! Many athletic women already do. Because Bio-Gro contains almost zero calories, zero fat, and zero sugars, it is perfect for dieters or women who are calorie- or carb-conscience yet want the bioactive benefits of protein to help develop and maintain lean body tissue.1-3,5,17,18, 20-24,26-29,33,36-39 And Bio-Gro requires only one tiny scoop (1.5 grams) compared to a large-sized protein shake (25 grams or more), that can leave your stomach feeling full of gas and bloated. What's more, Bio-Gro is derived from a natural source and is safe for anyone to consume.


X-Man Back Blast

Freeman is going to take us through his 2104 pre–Arnold Classic back workout to show us how the X-Man continues to hold his own and hold it down nearing his fifth decade on earth. These days, he’s mixed up his training split a bit, working back after hamstrings and winding up the day with trap and rear delt work, but here we’ll focus solely on the exercises he uses to widen his back and carve out crazy detail.

Summertime Spread: Basil-Walnut Pesto!

I love pesto! I haven’t made it with walnuts, and this sounds just as good but a lot cheaper. Thanks for always sharing such great recipes. You can tell you take a lot of time with the pictures and details. Will try this soon!

Building Boulder Shoulders: Lawrence Ballenger Shoulder Workout

Big, round delts make good bodies look great. And strong, functional shoulders make your good lifts even better. Here's how Lawrence Ballenger trains his shoulders for boulder size and strength!

Beast Sports Nutrition Creature Powder at

The fifth ingredient is our newest addition—Crea-Trona®. This buffered form of creatine delivers a results-inducing ratio of 94% creatine to 6% buffering agent. Alzchem, the German company which also manufactures Creapure®, produces this true molecularly-bonded compound. Combined with the other four complexes, Crea-Trona® helps Creature® truly outperform our competitors.

Women VS Men: Should Women Train Differently Than Men? - 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!

51 10 Workouts To Burn Off Your Beer Belly