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Top News
1
2014 Chicago Pro 212 Champion, Charles Dixon

Bryan Hildebrand interviews Charles Dixon after winning the 212 class at the 2014 IFBB Wings of Strength Chicago Pro.

2
Sagittarius Horoscope for Sunday, July 6, 2014

Sunday, July 6, 2014 - There are serious issues that require your attention now, but you may have a difficult time concentrating on any one of them for too long. It's not that your mind is wandering; it's just that you prefer to think about lighter, more enjoyable matters. But it's not a good idea to escape into your daydreams until you process what is on your plate of reality. Take time to deal with whatever remains unexpressed in your relationships before drifting back into your fantasy world.

3
http://fighterdiet.com/

Fighter Diet is proud to offer superlative excellence in customer service and support to our global customer base. Our product lines are perpetually expanding and we welcome your inquiries for improvement. We value your loyalty and thank you for your continued support.

4
Push Your Pecs: Four Ways to Pushup

The push-up—like any type of press or pull—requires the use of several muscle groups working on concert. But unlike some of its barbell or dumbbell counterparts, the push-up calls several smaller muscle groups—which work as stabilizers—into play. Your abs, serratus, lower back, hip flexors and rotator cuffs all reap the benefits of a well-executed set of push-ups, even though your pecs are the main target. And strengthening that supporting cast will only help you on your bigger moves for your chest like heavy incline presses.

5
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.

6
Monster Bear Traps Workout

When an actor rolls into Hollywood, his ability to emote on-camera is pretty important. But everyone knows that to really make it, you need connections. Your body is a lot like Tinseltown—the right connections make the difference. To me, the most important connection in the human body is the one that joins the shoulders with the neck: the upper trapezius. Developed traps complete the athletic look and provide support to the head for dynamic activity. Here’s the most effective way to build this critical connection.

7
How to Get Lean: 25 Ways to Lose Fat Faster

Not seeing the results you want with your current diet and weight-loss regimen? Try these expert tips to lose fat and uncover the abs you always knew you had.

8
5 Hydration Myths—Busted

Hydration plays a major role in performance, yet there’s plenty of confusion around what to drink, when to drink, and how much to drink.

9
Johnnie Jackson: Raising the Dead

Johnnie Jackson is a true hybrid. Lots of guys claim to be bodybuilders and powerlifters, but no one’s had more success at the former while excelling at the latter than JJ. During his 12-year pro bodybuilding career, this 42-year-old Gulf War veteran has perpetually fnished near the top. Meanwhile, pursuing his powerlifting “hobby,” he’s a human forklift. in a 2012 competition, he deadlifted 832 raw. Fame and fortune have come via his physique, but Jackson maintains his love for moving major metal. His hybrid back workouts begin with low-rep deadlifts before higher-rep, growth- inducing sets for width and thickness. Thus, Jackson makes sure he’s always as strong as he looks.

10
Master the Snatch

However, this explosive, multi-joint, total-body, jumping movement is as close as one can get to a functional movement. Because of the distance the bar is moved and the speed at which it’s lifted, there is no better lift to create power (force x distance/time=power). You have to move the bar a long distance to get it over your head, and you have to do it quickly or you won’t make the lift. This power will transfer to almost any sport/activity that you’re training for, from martial arts to Ultimate Frisbee.

11
Workout Finisher: Single Plate Complex

Finish off your workout strong with this simple six move complex using a single plate.

12
5 Tips for a Deeper Squat

What we do need to answer is the “how”. In many cases it’s much easier said than done. Having a good depth squat takes plenty of maintenance work to be able to (re)achieve ideal positioning. Here are a few helpful tips.

13
Ultimate Quads and Hamstrings Workout

After you are warmed up, you just have to squat for 15 minutes. Start with a weight you are capable of doing 10 reps with. For set one, do seven reps. Rest one minute and attempt seven reps again. If you are unable to do seven reps, do six reps…if you cannot do six reps do five, you can keep this up all the way to set of one. Repeat this process for 15 minutes…using the same weight. In each instance, you are doing as many reps as you feel capable of doing using that 10-rep weight.

14
Stronger in 60 Seconds: Bench Press Boost

Instead of worrying about strong pecs , turn the bench press into a total-body exercise by incorporating leg drive into the lift. Watch any big bencher press a massive amount of weight, and you’ll notice he’s coiled at the bottom of the lift, exploding into his bench stroke from his toes to his traps. “Incorporating leg drive into your technique can significantly increase the amount you can lift,” says Vincent Dizenzo, one of the world’s top bench pressers.

15
The Best Barbell Workout

Perform the exercises as a circuit , completing one set of each in turn without rest. If an exercise feels easy using the load you have available, perform your reps slower and with more control. (Or, if you have extra weight, load it.) Another option is to choke down on the bar. Gripping it lower will decrease your mechanical advantage and make the exercise harder. After the last exercise, rest two minutes and then repeat the entire circuit. Continue for 20 minutes. You can repeat the workout up to four times per week, resting a day between sessions.

16
JISSN | Full text | Is carbohydrate needed to further stimulate muscle protein synthesis/hypertrophy following resistance exercise?

It is now well established that protein supplementation after resistance exercise promotes increased muscle protein synthesis, which ultimately results in greater net muscle accretion, relative to exercise alone or exercise with supplementary carbohydrate ingestion. However, it is not known whether combining carbohydrate with protein produces a greater anabolic response than protein alone. Recent recommendations have been made that the composition of the ideal supplement post-exercise would be a combination of a protein source with a high glycemic index carbohydrate. This is based on the hypothesis that insulin promotes protein synthesis, thus maximising insulin secretion will maximally potentiate this action. However, it is still controversial as to whether raising insulin level, within the physiological range, has any effect to further stimulate muscle protein synthesis. The present commentary will review the evidence underpinning the recommendation to consume carbohydrates in addition to a protein supplementation after resistance exercise for the specific purpose of increasing muscle mass.

17
Dominate Your Morning Workouts

Step away from the treadmill, says Charlie Cates, a Chicago-based performance enhancement specialist. “You need something that’s going to excite your nervous system and major muscle groups.” Try burpees instead. From a standing position, squat down and touch your hands to the floor. Then shoot your legs out behind you so you end up in a pushup position. Reverse the motion quickly as you come back up. Continue for 15 seconds, rest 30 seconds, and repeat for five minutes.

18
Gifted Guns

With a nickname like the Gift it’s no secret that Mom and Dad passed along more than a fair share of favorable muscle-building genes.  But like all great champions, even Heath has had to put in his work to make pretty good arms really good, and then even more to take really good arms to the next level and beyond, to where they are now. The gains may not come as easily for us, but the Gift’s training wisdom is something the rest of us can apply in our own quest for attention-grabbing arms. So, here’s how Mr. Olympia built two of the best guns on the planet.

19
5 Ways to Burn Body Fat Without Cardio

As long as you're not training for an endurance sport , it's more than feasible to replace traditional cardio with lifting. However, the exercises you choose, while important, are not the main factor in determining the cardiovascular training effect; the key is how you perform them. Follow these guidelines to turn your lifting program into a fat-burning frenzy.

20
5 Signs You May Be Dehydrated

A dry mouth doesn’t automatically mean danger. But thirst is your body’s way of reminding you to reach for your water bottle when you’re on your way to becoming dehydrated, so don’t ignore the obvious. According to the Institute of Medicine, men should take in approximately three liters (about 13 cups) of liquid a day—but that’s just a baseline. If you’re exercising in hot and humid weather, you’ll need to fill up on more fluid. Sick of plain ol’ H20? Keep in mind that water-dense fruits and vegetables, like celery, cucumbers, and melon, also help with hydration. 7 Foods You Should Eat Every Day>>>

21
Men's Fitness

Prior to the mag's redesign last year, it was unreadable. Now it's the coolest fitness mag out there. And the digital version is better than the print one. Food photography that jumps off the page, intuitive design and a fantastic monthly round-up of exercise videos. It's all I need to keep working on that six pack. I'll get there one day. I'm still fascinated that the ads are still stuck in the 90s.

22
10 Foods That Keep You Full Till 5 P.M.

Oatmeal is probably already a staple in your diet, but here's why you should keep it there: It's actually the perfect example of a hydrophilic food because you can actually see it gel as it cooks. Beyond its ability to fill you up, oatmeal also contains soluble fiber, protein, phosphorus, potassium, selenium, manganese, and iron. However, choose wisely. Gilbert warns that not all oats are created equally and notes that steel-cut oats will keep you fullest the longest.

23
The 50 Hottest Female Trainers of 2014

We scoured the country for America's 50 hottest female trainers.

24
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.

25
The Men's Fitness Food Pyramid

“We need to provide a baseline level of good fats for hormone production,” says Nate Miyaki, C.S.S.N., a nutrition consultant and bodybuilder in San Francisco, CA. Fat, particularly the much-maligned saturated kind, helps in the creation of testosterone, which does everything from getting you big and lean to keeping your “little friend” ready to say hello. Contrary to popular opinion, when dieting, you don’t need to drop your fat intake much, if at all; fat loss comes fastest when carbohydrate intake is reduced. Plus, fat is satiating as well as a good source of energy. Most of your fats should come by way of your protein foods, but avocados, nuts, seeds, and a small amount of oil like coconut and olive oil can be included as well.

26
8 Boredom-Busting Smoothie Recipes

Strawberries and frozen banana—again? Power out of a smoothie slump by blending new ingredients, like hemp seeds, winter squash, and dried figs, into a health-boosting beverage your taste buds will love.

27
STRONG Life Ep 25: Jill Miller Talks Life, Health, Success & Passion - 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!

28
15 Best Bodyweight Exercises for Men

This one is a timeless classic. The pushup is essential for building a big chest, cannonball delts, and triceps that look like the wishbone you pulled out of the turkey on Thanksgiving. Master this move and it will yield the same benefits as the bench press.

29
Fighter Diet News

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

30
Coaching - Born Fitness

The first rule of online coaching is focus on the client. I’m not here to give you a program and leave you to figure it out on your own. At Born Fitness, we earn your trust with results. So your confidence is essential in everything we do. If you’re not happy after your first month of coaching then we’ll refund your payment and try to help you find a better fit. You should believe that you have the right plan, so our guarantee is to ensure that your time and your money will always be worth it.

31 http://www.poliquingroup.com/ArticlesMultimedia/Articles/Article/1079/Nine_Amazing_Ways_To_Reduce_Post-Workout_Muscle_So.aspx

A series of studies on both trained and untrained individuals show that BCAAs are worth the time and money to reduce (not prevent) DOMS in response to both resistance and endurance exercise. For example, taking 100 mg/kg of BCAAs reduced muscle soreness at 48 hours and allowed for faster recuperation of strength in untrained women (that BCAAs were effective in an untrained population is noteworthy because DOMS tend to be more severe in untrained muscles).

32
8 Foods That Keep You Cool

If you want to beat the heat, skip the ice cream and reach for these in-season eats to cool down your body naturally.

33
2014 NPC Flex Lewis Classic Bench Press Exhibition

The final lifts of Jason Lawson & Ryan Hebron at the 2014 NPC Flex Lewis Classic Bench Press Exhibition.

34
Novak Djokovic’s Top 10 Career Events

Despite a tough loss to Andy Murray at the 2013 Wimbledon final, Novak Djokovic remains the top-ranked player in the world, as well as the man to beat in what many claim to be a modern Golden Age of men’s tennis . Djokovic has reached the pinnacle of the sport, and although he may never see another season like his 2011 campaign (in which he won three of four Grand Slam tournaments), the 26-year-old still holds the throne and has an opportunity to dominate the competition like he did that season. Here’s a look back at the most significant moments that have brought Djokovic to this point in his pro career.

35
10 Surprising Ways to Quench Your Thirst

Avocados are already a nutrient-packed superfood, but who knew they contained between 60 and 70 percent water content? Naturally high in vitamin E, B-vitamins, folate and fiber, they’re a great way to augment traditional water intake. Garnish your hamburger with it (see # 3) and you’re another step closer to meeting your daily H20 needs. The Rise of Avocado Toast>>>

36
Dialing in Reps and Sets

set, so let’s think about the ideal number of reps in terms of weight load. It’s been

37
Dennis James and Big Ramy Train Chest

Dennis James and Big Ramy Train Chest

38
Hormone Control

A number of bodybuilders have e-mailed me requesting the same thing: “Can you check out my precontest diet?” Time and again, their approach to dieting is the same: no carbs. A no-carb or very-low-carb plan can be effective — it almost always means fewer calories, so that’s a plus. It also means insulin, a potentially fat-storing hormone, is controlled. But it doesn’t guarantee a ripped fat-free physique. Getting ripped is about controlling calories while simultaneously keeping hormones in balance. That’s what this article is about — providing the guidelines for a hormonal profile that will keep your metabolic rate humming to burn bodyfat. Here’s the data on six main hormones you need to know about.

39
Can Posing Increase Muscle Mass?

Can Posing Increase Muscle Mass?

40
Summer Body Project

Our certified strength and conditioning coach, and former heavy-weight turned hard-body.

41
Your Motivation Is Incomplete - Training for Warriors

42
Add Leucine to Boost Protein Synthesis

Leucine is a key amino acid involved in the regulation of skeletal muscle protein synthesis. Leucine triggers the anabolic mTOR pathway, which is essential for muscle growth; additionally, leucine has proven to build muscle, maintain lean mass when in a caloric deficit, improve endurance, and boost recovery. Researchers wanted to examine how adding leucine to a protein drink would affect muscle protein synthesis. Researchers assessed the effect on muscle protein synthesis at rest and after resistance exercise. The men completed unilateral knee extensor resistance exercise before the ingestion of various intakes of whey protein, BCAAs, and leucine:

43
60% vs. 40% - Carb Restricted Diets

60% vs. 40% - Carb Restricted Diets

44
Snuffing Out Body Weaknesses

No physique is perfectly balanced. Here’s how to identify and correct weaknesses.

45
The Alternating Conjugate Periodization Model

Don’t think for a second that this plan is limited to only athletes of “non-subjective” sports. Physique competitors and anyone else who wants to look “swole” would also benefit from this approach. One knock against bodybuilders is that they rarely venture into the low-rep range, but doing so in a structured manner will help to break you out of a training rut and boost strength. By incorporating low-, moderate-, and high-rep training, you activate a wide spectrum of muscle fibers (slow-twitch type I and fast-twitch type IIA and IIB) for maximum growth.

46
Optimum Platinum PRE- at Bodybuilding.com

based on science-backed ingredients and superior quality. Platinum PRE- furthers ON's long history of setting higher standards by redefining a sports nutrition category. Now you can fuel workout performance with Platinum PRE-'s true dosages of real ingredients without anything you might have second thoughts about using every day. Each serving delivers the energy and focus you need to knock down new personal bests.*

47
Body Transformation: Angel Destroyed 20 Percent Of His Body Fat With CrossFit!

When I was 32, I weighed 165 pounds, felt fit, and was pretty athletic. This was a particularly momentous time for me because my daughter had also just been born. I found myself skipping the gym to help take care of her; it wasn't long before I fell off of the fitness wagon completely. When I think about it, it's amazing how just three or four pounds of weight gain per year can turn into sixty pounds over fifteen years. At age 48, I weighed a hefty 231 pounds.

48
Rock Hard Abs in 3 Moves

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

49
Squatting for Extreme Power

it’ll also put you at greater risk for injury.

50
Flex Wheeler & Bryan Hildebrand Wrap Up the 2014 Chicago Pro

Flex Wheeler joins Bryan Hildebrand for a wrapup of the 212 and Open Bodybuilding divisions at the 2014 IFBB Wings of Strength Chicago Pro.

51 Weider Principle #26: Iso-Tension
52 A check-in at Hotel Greenland
53 How to Watch Porn Together
54 Universal Nutrition Animal Pak at Bodybuilding.com
55 Superhero vs. Villain Playlist for Summer of 2014