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Brian Shaw: The Human Forklift


Deadlift Training w/

Chad Wesley Smith takes you through his deadlift training session and breaks down the why behind the what.

Flex Lewis 9 weeks out Mr Olympia 212lb **Teaser**

**Subscribe now** In preparation to defend his third title, heres a short teaser of whats to come, as Flex trains for the biggest bodybuilding show of career...

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Sagittarius Horoscope for Wednesday, July 30, 2014

Wednesday, July 30, 2014 - Your recent efforts at work might have gone unnoticed for too long. Thankfully, recognition comes your way today, assuming that you have earned it. In some people's eyes, you are a real hero. However, you're just doing your job and it's not that big of a deal to you. The good news is that you may finally get the pat on the back you so rightfully deserve. This isn't an excuse to rest on your laurels now, but it's nice to be acknowledged for your high level of commitment.


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3 Magnum Nutraceuticals | Mike O'Hearn Giveaway

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10 Things You Didn't Know About Arnold Schwarzenegger

A vintage photo tribute to the bodybuilding legend and M&F Executive Editor.

Upgrade Your Front Squat

The front squat is probably one of the least comfortable exercises known to man or beast. Whether you’re doing it in the standard “rack” position or with your arms crossed, the bar is still more or less pressed against your throat. And impaired respiration is probably the last thing that you want when you’re going glutes-to-calves in the squat rack. But pain is temporary…quads are forever. (As long as you keep squatting)

Shock Your Chest Into Growing

It’s time to throw a wrench into your  pec training  with some hardcore, intense, extreme techniques, all intended to spark new muscle growth and take your chest beyond where it’s ever been. The following 5 chest-shocking methods have been tried many times over by expert trainers, champion bodybuilders and muscle-hungry gym rats with smashing success. So give them all a try (just not in the same workout – that’s cruel) and when your pecs refuse to go back into hibernation, feel free to blame us.

Best Pre-Workout Foods

Wholegrain bread A slice of wholegrain bread is a good source of carbohydrates. “And it has flexible partners,” says Burke. “Top it off with jam or honey for more fuel or sliced up hard-boiled eggs for high-quality protein .” If you’re hitting the gym during your lunch break, grab some bread about 45 minutes before you head out. “Top it with a couple slices of turkey,” suggests Villacorta. “At this time of day, you should eat about 30 grams of carbohydrates and 15 to 20 grams of protein.”

Get Yoked: Back Exercises For Extreme Thickness

“She just came up to you and told you your back sucks?” This was Dr. Jim Stoppani‘s reply when I told him that my wife critically analyzed my back development, finding it lacking. To be fair, I had specifically asked her about my physique development, and she was kind enough to provide an honest answer. (Note: cameras and video also work well for analysis, but as a married man, I knew I should ask my wife.) Once she said it, it hit me like a ton of bricks - a mighty load for my then-feeble back. Here‘s the solution, because you don‘t want to make the same mistakes I have.

Lawrence Ballenger's Pro Bodybuilder Workout

As a 6-foot, 170-pound teenager, Lawrence Ballenger wasn’t quite ready to take the bodybuilding world by storm, but the winds of change began to blow strong once he started reading about how to train, eat, and recover properly. With the wheels set in motion, it wasn’t long before the once-skinny kid from Waukegan, IL, was starting to look like a bona fide bodybuilder.

Research Proves Eating Organic Is Actually Healthier

Not only are you cutting your contact with harmful chemicals by buying organic, you’re also fueling your body with more nutritious food—it’s a fact. The research says that by switching to an organic diet, you would experience a 20 to 40% increase in antioxidant and polyphenol consumption (which is equivalent to adding on two additional servings of fruits or veggies per day).

Arnold Schwarzenegger's Double-Split Routine

Get terminated with this hardcore double-split routine from the Oak himself.

The Ultimate Chest Finisher

Here’s a great way to finish your chest workout and quite literally give it everything you’ve got, leaving nothing in the tank. You’ve already completed heavy sets of chest presses at various angles, so now it’s time for a single-joint isolation exercise that reduces the involvement of the triceps and front delts. The pec-deck machine doesn’t require you to balance any weights; just set the machine for your body type and go. The key here will be how you do each of four sets.

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.

Crank Out More Pullups

Pullups aren't neccessarily easy; some novice gym-goers have trouble even getting one or two. Duffy recommends grabbing assistance bands, which you wrap around the bar and place under your feet. "These elastic bands will counterbalance your body weight and help assist you with getting more pullups," says Duffy. Even advanced athletes can benefit from assistance bands—they might help get you one, two, or three more reps than you normally would without assistance. Novice trainees can train with assistance bands each week and more advanced athletes could sprinkle the use of the bands every other week.

6 Common Myths and Misconceptions About Female Fitness—Exposed!

Personally, I don't have a problem with taking creatine continuously. It might just be me, but every time I stopped, the muscles seemed to need much more time to recover and heal. I don't mind a little bit of extra water, as long as I feel that the fat is melting....and I'm not hurting. I would want my muscles to be able to perform well and preserve lean mass as long as possible. 'All sore- all the time' is not working for me... Maybe I'll try to shed the extra water by cutting out creatine again, when it feels like I'm getting close to my BF% goal, but not mid hard training. Happy lifting!

The Best Swiss Ball Ab Workout

The Swiss ball gives some distinct advantages over other pieces of equipment or bodyweight  alone. It can extend the range of motion on the crunch, activating more ab muscle. It can also create instability, which forces your abs to contract harder to brace your body, and even serve as a source of resistance itself—like a weight—if you lift it. (Don’t think it’s heavy enough to give you a good workout? Try the V-up and pass on the next page and then tell us.)

The Sole of Running Part II: Are Minimalist Shoes A Sham?

Dr. Campitelli advises all of his patients that are runners to abide by the 10-percent rule—that the incremental changes within the foot take place at the rate of no more than 10 percent. For example, if you run 4 miles a day 6 days a week, you could start off each run in a pair of zero drop shoes, running .4 miles. After .4 miles, you’d switch to the shoes you’ve been using, and compete the run. After a week, you would spend an additional 10-percent of the run in the minimalistic shoes. Dr. Campitelli suggests that this process should take at least six to eight weeks, and an even less aggressive timeline may be prudent. It’s all about how your body responds to the new set of demands being placed upon it.

Vegetables: 3 Fantastic Reasons Why You Should Be Eating Them

Are you a bodybuilder who scoffs at the thought of giving up your beloved protein for some boring carrots? Big mistake! You need your veggies if you want to reach your full bodybuilding potential. Lauded by health experts, doctors and your mom (remember "You're not getting any dessert until you eat all your broccoli"?), vegetables don't have a sexy rep, but their therapeutic and healing properties are essential to keeping you as healthy as possible for maximum gym efforts. And a bodybuilder in optimal health will make gains faster than one who isn't. So ignore vegetables at your muscle-gaining peril. From fighting disease to revealing your washboard abs, there are so many reasons to spend more time in the produce aisle that we could fill an entire issue. These are the most important reasons to say, "More, please," when it comes to vegetables.

The Inside Scoop on Trans Fat

Your best move is to religiously read nutrition labels and make sure any food you eat contains zero grams of trans fats—right? After all, as of 2006 the Food and Drug Administration made it mandatory for food manufacturers to list trans fats content of packaged foods. Yet ensuring that you get less than the 2-gram daily maximum of trans fats recommended by the American Heart Association (AHA) can be trickier than it seems. That's thanks to a loophole in labeling laws allowing food manufacturers to label foods as containing "zero trans fats" if the trans fats content is less than 0.5 gram per serving.

4 Tips to Speed Up Muscle Recovery

You work hard to get the most out of your lifting workouts—but are you maxing out your rest days? Take this quick muscle-rehab advice to see faster results.

Clear Results Program: The Workout

Build groundbreaking strength and shirt-busting size with this 12-week training program.

Quad Squad: The Squat and Leg Press

The squat , known as the granddaddy of all bodybuilding exercises, simultaneously works more major muscles than any other resistance-training movement. The quadriceps (quads), hamstrings and gluteus maximus (glutes) are specifically targeted, while the hip and torso muscles are incorporated for stabilization and to assist the primary muscles. You can see why many experts in weight training consider the squat to be a whole-body exercise, even though you utilize it as a lower-body move.

So Now Kale is Bad For You? - Born Fitness

I often feel exactly how you felt when writing this article. Fats are bad now theyre good for you.. carbs are good now carbs are bad.. no food before bed it hinders GH vs eat before bed so you can repair.. kale is superfood vs kale is bad due to oxylates so avoid.. butter is bad vs shovel it in to your coffee.. 8 meals a day vs 1 meal per day.. lift heavy.. no you need volume… arrrgh…i could go on forever. Full range of motion is key…no you need partial reps for that extra burn and growth! Yup, now I just do my own thing and take a pragmatic approach to nutrition and training. Science changes. There was ripped guys in the 60s just like their are now with all our science.

FDX2 Build Muscle Burn Fat (Athlete)

Hey Pauline Nordin & Fighter Diet, i've attached some pictures for you...I have, gosh, many of your ebooks...the Fighter Diet cardio, pyramid, butt bible 2, badass vol.2, and Fighter Diet fdx2 build muscle burn fat book..  I have put on few pounds of muscle in such short time with that plan...and of course I freaking lift heavy as hell... i recently entered a powerlifting competition..and got first in my weight class... ohhhh the power of veggies, what can I I get sooo many compliments from all walks of life and the only thing I can thing of is how awesome that makes me feel, how awesome you are for sharing all this with us... ur the best, ur the shit and I'd like to call myself P Jr. If that's ok with Anyways, i cannot stress how great all your stuff are! I

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!

How a 200 Lb. Man Should Eat to Get Lean

If you're 200 pounds, you're in luck. We've prepared a diet plan specific for you. For heavier, or lighter guys, refer to our Eating for Abs feature from the July/August 2014, available now.

Healthy Recipes: No-bake Protein Cookies and Egg Nog - Born Fitness

And yet, for some people the ability to indulge is limited by the fear of undoing your hard work. Or guilt and anxiety results by the mere the thought of limitation, especially during times of celebration. Even if you know you should “Enjoy these cookies,” the well-intentioned freedom and encouragement is met with resistance and stress. In my approach, dessert doesn’t happen every day, so there’s no need to hold back when you eat something that isn’t healthy. But snacking does happen enough that sometimes it’s good to have healthy variations that trick your taste buds into enjoying what you eat without a second thought.

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.

Fighter Diet News

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

The T-Shirt Workout

HOW IT WORKS This program devotes one day to your shoulders and lats and another to your chest and arms. In the first workout you’re making your upper body wider, and in the next you’re making it denser from front to back. You may recognize some moves from CrossFit workouts (snatch grip high pull), some from the bodybuilding world (dumbbell flye), and others you’ve seen in pictures with a “no” symbol over them, indicating danger (behind-the-neck press)—it just means we’ve pulled from all the training wisdom available, both new and old school, to get the best results possible. (And don’t worry about behind-the-neck-pressing—as long as your form is on point, you’ll be fine.)

10 Ways to Get Smarter Instantly

Striving to boost your 1-rep max is great, but sharpening your mind is something that deserves as much, if not more, of your attention. Richard Carmona, M.D., M.P.H., F.A.C.S., the seventeenth surgeon general of the United States and author of  30 Days to a Better Brain,  knows what it takes to expand the capacity of your mind and maintain it for years to come. Integrating these 10 tips will not only boost brain power, but will improve your complete health profile by way of stress management, diet, and exercise.

10 Size Secrets

To help you get on the right track, we contacted 10 of the world’s best bodybuilders and posed one simple question to each of them: “What’s one thing you’ve done in your training that has produced great gains in size when nothing else seemed to do the trick?” Some of the responses involved obscure techniques, others were very straightforward, but one thing is certain: they will all help you pack on some serious size.   Let's GROW...

Philadelphia Airport Offers Fitness on the Fly

Instead of slouching in your chair, eating a Cinnabon, and playing on your iPad for what seems like an eternity, you now have the option of burning some calories before take-off. Philadelphia International Airport is one of the first airports in the U.S. to install free exercise bikes in the waiting areas around the gates.

Born Fitness Recipes: Banana Chocolate Peanut Butter Protein Pancakes - Born Fitness

Adam, these taste fantastic! I used regular peanut butter instead of chocolate, though. And, the egg whites made the batter too thin (probably because they were liquid not whole), so I made protein crepes. I threw on some thawed organic strawberries and a little whipped cream for good measure. This one’s going in the “keep” pile!

Florida Physique Report

The greatly anticipated premiere of the Florida Physique Report is now online!  You can watch it below, or listen to it on your device.  It will also be available in Podcast form on iTunes and other directories like "Stitcher" for you to listen while y.

Layne Norton Live Q+A (Meet & Greet) - SFN EXPO

This is the hidden page for Layne Norton’s Scottish Closed Q+A Session. There are only 100 spaces available with 161 of you asking for first chance, so you need to book instantly to secure your place. This is a 2 hour personal meet and greet, photo opportunity with Layne, followed by an amazing Q+A session to take your training and nutrition to the next level! ADDED BONUS: You get a half price weekend ticket (optional) to the SFN Expo 2014 for booking your place, so you can see Layne’s follow up seminars at the show!

Dany Garcia's Abs & Cardio Workout

Follow Dany Garcia on the road to the IFBB North American Championships as she shows us the cardio routine and moves she is using to sculpt a shredded six-pack.

Happy Birthday, Terry Crews

Whether you know him from his many appearances in Muscle & Fitness , his hilarious, chest-thumping Old Spice commercials or his ass-kicking role as Hale Caesar in the Expendables trilogy, Terry Crews just keeps getting better with age. The former NFL player turned Hollywood star, continues to shine on both the big screen and television with one hit after another.

8 Things You Should Do During Every Workout

Unless you’re forced to walk 50 miles on broken glass to get to your gym, the saying “the hardest part of going to the gym is getting to the gym” doesn’t really hold true. In fact, we think the toughest part about the gym is making the most of your time spent there. That being said, here are eight things you should do during every workout for maximum results.

Building A Bigger Bench With The Cube Predator Cycle - Juggernaut Training Systems

As you will notice, there is high demand on the triceps, lats, and shoulders, as I believe these muscle contribute more to building a maximum bench press than do the pecs. One movement I have added with great results is the DB Fly. It not only builds the pec muscle, but as a bonus it helps strengthen and stretch the pec tendon that so often causes lifters problems. I hope this article provokes some thought and gives some insight into how we are building bigger and bigger bench presses using the Cube Predator. This is a rough outline of the plan that helped Josh Morris bench 635 lbs raw at SHW, Mark Miller bench 510 lbs raw at 270 lbs, Ryan Sams bench 510 lbs at 266 lbs, and Weston Riddle bench 420 lbs raw at 219 lbs. This is also the bench plan I have been using since I have come back from my knee surgeries, and it has helped me bench an all time best 540 lbs raw weighing 284 lbs.

Check Out Ryan Lochte's 10,000 Calorie Feed

The 11-time Olympic medalist needs to fuel his body for the work he is doing in preparation for the 2016 Olympics.

Burn Baby Burn

Researchers took trained men and had them perform a traditional workout doing four sets of eight diferent exercises (bench press, leg press, leg curl, seated row, military press, biceps curl, triceps extension, and situp). A second group performed high-intensity training, using heavier weights and lower reps. The high-intensity workout was much shorter. The traditional workout took 52 minutes to complete, whereas the high-intensity workout took 22 minutes. They measured the men’s metabolic rate on two separate occasions, once before the workout and then again 22 hours after it was finished. At the end of the study, training volume was much higher for the traditional resistance-training group (17,273 pounds vs. 8,536 pounds).

Muscle Food: Cottage Cheese

Mix two cups cottage cheese with one cup thick and chunky salsa, and serve with baked tortilla chips. To mask the cottage cheese more, nuke the mixture until the cheese melts, then stir well. Feel free to add black beans for more protein and fiber.

6 Ways to Melt Stubborn Belly Fat for Good

Follow our guide to crank up your exercise routine and diet and melt that stubborn belly fat for good. Chances are you’re closer than you think to getting an eight-pack.

Cutler Nutrition Legend at

LEGEND™ is an old school bottle of "FULL SPEED AHEAD" in every scoop. No fancy claims. No fancy coupons. LEGEND™ is a full on ENERGY BLAST of workout powder that cannot be altered. It's primary trait of pre-performance activity acts on two completely separate platforms. The first of which is an extremely intense energy pathway that allows LEGEND™ to ignite and energize its user within minutes, through a precise combination of highly active compounds. The second is through a balanced ratio of key amino acids and derivatives. Bottom line: LEGEND™ is a pre-workout, high intensity, over the top phenomenon that takes over and allows the enhanced production to actually serve a purpose… STRENGTH, MUSCLE, and SPEED! BE A LEGEND!*

3 Mass Building Combos

1) WHEY PROTEIN, GLUTAMINE AND OATMEALWhey is a quickly digested protein source rich in branched-chain amino acids (BCAAs). Supplementing with BCAAs can help prevent the breakdown of muscle. A small protein/carb snack before training can promote a more anabolic hormonal environment. Since oatmeal is a good source of slowly digested carbs, it can counteract decreases in energy and glycogen levels. When combined with whey protein and a glutamine supplement, the carbs in the oatmeal can help you maintain muscle during training.

Mamdouh "Big Ramy" Elssbiay after the 2014 New York Pro

Mamdouh "Big Ramy" Elssbiay after the 2014 New York Pro

Like Hoss

Fouad “Hoss” Abiad knew he wanted to be a bodybuilder when heattended his first bodybuilding event, the 2000 Toronto Pro. The pro portion of the show was dominated by such bodybuilding legends as Markus Rühl (who won) and future Mr. Olympia Dexter Jackson (runner-up), but it was the amateur part of the contest that stoked Abiad’s competitive fire. “A friend of mine, who I worked with at a bar, was competing,” remembers Abiad. “He was 220 or something like that, and I just thought it was crazy that he was up there, and I wanted to do it.”

Optimal Caffeine Dosing

Caffeine has been found to increase alertness via several biochemical pathways, primarily by directly inhibiting phosphodiesterases and increasing cyclic AMP. In addition, caffeine inhibits adenosine receptors and stimulates adrenaline release. Adenosine is primarily an inhibitory chemical; cafeine blocks the actions of adenosine. A recent study on cats—renowned sleepers—pin-pointed one arousal network and confirmed that adenosine is a natural sleep inducer. The scientists found that natural concentrations of adenosine built up in parts of the brain system during the cats’ waking periods and caused them to fall sleep. Caffeine works by binding to these adenosine receptors, thereby keeping adenosine from binding with its receptor. Adenosine also inhibits the release of most brain excitatory neurotransmitters—particularly dopamine— and may reduce dopamine synthesis. Decreases in dopamine have been linked to fatigue during exercise. Caffeine increases performance in the gym—but what’s the optimal dosage? Scientists had volunteers do exercises against four incremental loads (25%, 50%, 75%, and 90% 1RM) and participate in a test in which cycling peak-power output was measured using a four-second inertial-load test in a randomized, double-blind, crossover experiment.

Music Mindset: Don't Wait For Tomorrow - Born Fitness

Eds note: Where do I get my fitness motivation, inspiration, and mindset? Oftentimes it comes from music. I look at all forms of writing like a director watches a film: I notice the elements, rather than the big picture. This is not about good songs versus bad songs. It’s how a lyric, a line, or a sequence in a song influences or impacts my mindset. And these posts are designed for you to take the lyrics and interpret in a way that adds meaning or value to your life.

51 Short Bursts of Running Just as Beneficial as Logging Long Miles
52 Five Fast Lunches to Build More Muscle
53 Ramp Up Your Race Prep - Spartan Race
54 Legendary Backs: Phil Heath
55 MHP's Brian Shaw - The Human Forklift!
56 Cellucor COR-Performance Whey at
57 Happy Birthday, Arnold Schwarzenegger!
58 Q&A with Adidas' Director of Running
59 Body Transformation: Zero To Hero In One Year!
60 5 Foods You Can Overdo
62 10 Celebrity Diet Staples
63 Home Abs and Cardio Workout
64 Stronger in 60 seconds: Curl Primer
65 5 Reasons You Feel Like an Old Fart
66 5 Healthy Craft Beer Ingredients You Haven’t Heard Of
68 Introducing the World's First Smart Shoe