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Frankie Chavez - Fight (videoclip oficial)

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Top 15 Fake Nattys on Youtube(feat Jason Blaha & Jerry Ward)

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Flex Lewis Trains Back on the Eve of the 2014 Flex Lewis Classic Part 2

Flex Lewis Trains Back on the Eve of the 2014 Flex Lewis Classic Part 2

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Mr. Olympia

Mr. Olympia, 2 - New York News

Sagittarius Horoscope for Tuesday, July 8, 2014

Tuesday, July 8, 2014 - Your fantasies could easily overtake reality today if you let them. Your secrets may isolate you from others, so it's critical that you untangle your inner world enough to express your thoughts clearly. If it seems as if someone is undermining your efforts, don't waste time playing the blame game. Instead, search deep within to see what you are hiding from the rest of the world. If you can bring the truth out into the open, then the resistance might dissipate as quickly as it came.

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Blast Your Back with the Inverted Row

Contract your back muscles and bend your arms to pull yourself up to the bar. When your chest touches the bar, slowly lower yourself back down to the arms-extended position. To increase difficulty, elevate your feet on a bench or seat in front of you.

7 Protein-Packed and Carb-Rich Foods

Protein isn't the only thing you need to gain muscle mass . Don't be afraid of the carbs. But before you reach for a loaf of bread , here are seven nutrient-packed foods that give you the dose of protein and carbs that you need to get big. And they're all readily accessible at your local supermarket.

Ask Men's Fitness: How Good a Workout is Skateboarding?

Believe it or not, skateboarding is a rigorous cardio workout. Michele Olson, Ph.D., a professor of exercise science at Auburn University in Alabama, compares the fitness benefits of skateboarding to those of jumping rope and even spinning, because it “goes from pacing to more explosive efforts.”

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9 Foods that Should be in Your Refrigerator

You'll want to have these foods on hand to help support your muscle building efforts.

10 Steps to an 8 Pack

There’s a difference between “in shape” and “ripped.” If you’re just looking to get in shape, you can skip this story. But if you want true bodybuilder on.

The Top 15 Pushup Variations

. So it might be time to switch it up with a few new challenging moves. You'll feel more motivated, diversify the muscle groups you're hitting, and build muscle and strength in places your average-Joe pushup wouldn't even dream of touching. We tapped Anthony J. Yeung C.S.C.S. and strength coach at PUSH Private Fitness in Toluca Lake, CA, to see how many different variations he could come up with.

Top 6 Signs You're "Overrunning"

How to tell if your race training’s getting too intense—plus how to protect yourself as you pound the pavement.

11 Signs Your Trainer is Full of Crap

These things all chap our hides as editors/gym-goers, so we decided to check with some of our experts to see what other suspect trainer behavior is worth taking stock of. Because for the people out there that require a little bit of guidance, great care should be taken that they are kept safe and that they are getting what they’re paying for.

60 Seconds to Fit: Episode 7

60 Seconds to Fit: Episode 7

Brian Casad's Transformation Workout

In contrast, what you see here is Casad’s current program, which he calls “an athletic bodybuilder approach.” Keep in mind that he didn’t adopt these workouts overnight. He gradually increased volume
and intensity over time; so if you’re just getting started on a transformation of your own, you should have the same mindset. Start small, then add on.

Snack Smart

M&F readers have a pretty good grasp on what to eat in order to get and maintain a lean, muscular physique. Mealtimes are easy: protein galore, smarter carbohydrate choices, plenty of veggies and fruits, the right supps. But it is what you eat between those meals that can make or break your build. Take in the right snacks and you continue to power your body through to the next meal. The wrong snack, or mini-meal, can bring your metabolism to a crashing halt and leave you struggling to catch up the rest of the day. The following is a strong list of M&F's favorite healthy snack foods, with a short statement on why it makes the cut. Happy snacking!

Eating for the Bodybuilding Physique of the 70s

The main diet for bodybuilding in the 70s was high protein and low carb. It was Protein to build the muscle and less carb to reduce body fat. It made perfect sense to me and the others that trained. However when you would try to explain this to someone on the street, it would be an argument about how they liked to eat all the other foods. This wasn’t a case of like or dislike, but we would eat for results even if we didn’t like the food.

Back to Front for More Muscle

Flip a coin 100 times and chances are good it'll come up heads 50% of the time. Apply this to bodypart training and it'’s sort of like splitting it into just two workouts. Choice A might be the upper-body vs. lower-body split; choice B, another logical way to break it down, is the push vs. pull. Both systems of training are highly effective, and trainees typically choose one or the other when following the two-day split. But, alas, this two-day coin has three sides, the third being a unique way to shake up your training by splitting your workout into front and back - something you'’ve probably never considered. Here'’s how it works: You train the muscle groups on the front side of the body one day, then train the muscle groups on the back side on day two. Each body part gets hit with both heavier weights in a lower rep range to  build strength and size  and lighter-weight, higher-rep sets to help  build detailed, lean mass  and strength endurance. The next time you train those body parts, the order is modified slightly with new moves inserted to stimulate the target muscle from new angles.

11 Common Kitchen Tools You Don't Need

If you cook, you accumulate. Cooking gadgets have a way of multiplying and taking over valuable kitchen space. That’s a bad thing not only for your cabinets and drawers, but for your cooking efficiency, too. The more kitchen clutter you have, the more time you spend searching for what you really need and then—OH CRAP THE SAUCE IS BURNED! Take a spin through this list of cooking tools you don’t need. Then commence the cleanout.

The High Intensity Cardio Debate

High-Intensity Interval Training (HIIT) has been the leading movement in cardiovascular exercise for fat loss and conditioning for more than a decade—ranked No. 1, in fact, on the American College of Sports Medicine’s survey of fitness trends for 2014. Fueled by claims of faster fat loss, shorter workouts, and less monotony (along with exclamations such as “It kicked my ass” or “Made me puke”), HIIT has largely supplanted traditional aerobic training—of the just-go-out-and-jog variety—as the preferred conditioning method of gym-goers everywhere. But old fashioned roadwork, the kind that Muhammad Ali and dozens of other champion athletes utilized, isn’t obsolete. In fact, it may actually be the more important style of cardio exercise for anyone looking to be in better, more well-rounded shape.

Top 5 Chests of the 1970's

1. FRANCO COLUMBO : The most remarkable thing about Columbu’s pecs was the cleft between the upper and lower sections, which made it seem as if his outrageously developed upper pecs were completely different muscles (they’re not). The second most remarkable thing was their dimensions from side to side and top to bottom. The Sardinian stood only 5'5", but his pecs would’ve been at home on 6'5" Ferrigno. The breadth of Columbu’s pecs was a genetic gift aided by his wide clavicles, but their thickness came from thousands of sets on flat and incline benches. At under 200 pounds, the former powerlifter and two-time Mr. O (1976, 1981) bench pressed 525, and his frequent chest workouts emphasized the barbell basics. He credits barbell bench presses and barbell incline presses for building what may have been the best chest ever.

Arnold Schwarzenegger's Tips for Success

The problem is, those who only see Arnold’s great moments—never see what it took to get there. They think that the road has always been easy for him and opportunities just fell into his lap. Those are the same people who think that they have no control in their lives and that stuff happens to them. Instead of them actually taking control and makint things happen.

Fighter Diet News

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

The Foods That Turned Djokovic into the No. 1 Player in the Game

The Foods That Turned Djokovic into the No. 1 Player in the Game

Two Drinks a Day Could Boost Heart Health

In one study, researchers used data from 52 countries, comparing 12,000 cases of first heart attacks with 15,500 similar people who did not experience a heart attack. They found that current alcohol use was linked to a 13% lower risk of heart attack, on average, in almost all regions. It’s important to recognize however that this positive effect was diminished once alcohol consumption tipped beyond four drinks per week. In fact, having six or more drinks within 24 hours was associated with a 40% increased risked of heart attack.

8 Weeks to TREEmendous Legs

Since many lower-body muscles span two joints, they play a role on each joint and are involved in both isolated and multi-joint movements. For example, your main quad muscle, the rectus femoris, works across the hip and knee on the front (anterior) side of your body. This partially explains that they sometimes don’t fire during certain portions of the squat movement and why some good leg extensions may help your ailing legs. Several muscles in the body need to be attacked in a few different exercises to ensure they’re completely blitzed. And this is just the beginning.

Video Series: Top Secret Chest Arsenal

WHEN IT COMES TO TRAINING CHEST, barbell and dumbbell flat-bench and incline presses sit at the top of the food chain. But once the foundation has been built, breaking through and putting the finishing touches on your pecs requires a little ingenuity. Fortunately, FLEX has five new moves that will have all the curious gym rats stealing your pec routine in no time.

The MuscleTech Clear Results Challenge

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

Big Meals vs. Small Snacks: What's Best for You? - Born Fitness

If you’ve read a diet book, seen a nutritionist, or hired a personal trainer, you’ve probably been told that in order to lose weight or gain muscle you need to eat more often. Maybe you were told, “eat five to six small meals per day” or that eating big meals was no good for your body. The range from big meals harming digestion, the nutrients (like protein) going to waste, and not eating often slowing your metabolism.

How to Deck Squat

Step 2: Finding the Appropriate Height of the Bar. This is a little bit of trial-and-error. It will all depend upon the height of your athlete / client and the length of their arms. Have them perform a few reps at a specific height and notice if they’re able to fully straighten their arms when they get to the bottom of the squat. The height of the bar should allow the lifter to perform a full squat and get their arms fully extended.

A Day In My Life - 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!

4 Reasons You're Not Getting Stronger - Born Fitness

There is nothing in strength training that will pay higher dividends than simply lifting a heavier weight, or lifting the heaviest weights you can for more repetitions. And then making sure each week you try to add to this amount. There’s a place for speed/high rep days. There’s also a day for grip days. (Yes, grip can be a big barrier.) But if you don’t have a day (or an exercise) dedicated to simply adding more weight to the bar, you won’t become stronger.

Build Sleeve-Splitting Arms

HOW IT WORKS The main way we know to build muscle is by lifting heavy weights , but we assume you’ve done enough of that already; and if your arms are still skinny, you need to try another method. One of these is focusing on the eccentric (lowering) portion of a rep, which causes more damage to the muscle (a necessary component of making it grow) and is associated with greater rebuilding of that muscle. Another is isometric holds—stopping at the hardest point in a rep’s range of motion. Finally, there’s volume: Lots of sets and reps have been shown to exhaust the muscles like nothing else and force them to grow. Hey, we can’t explain exactly why it works, but at least we know it does.

7 Reasons to Get Fit in Your 20s

A perk to being lean, fit, and muscular in your 20s is that it certainly won’t hurt your odds in the romance department. But believe it or not, there are more important reasons to hit the gym and get in shape while you’re young. To highlight a handful of them we spoke with certified personal trainer John Rowley.

3-Day Ab Workout for a Shredded Six-Pack

That’s it. Designing your core workouts with exercises that fit these categories is all you’ll ever need to build strong abs and an injury-resistant lower back. They can be used as a single progression—one month you could focus only on pure stabilization, work on dynamic movements the next month, and then finally do integrated stabilization exercises the month after—or as a separate focus on each of your training days. I recommend doing all core exercises, except the ones in the integrated stabilization category, first in your workouts, before you train other muscle groups.

9 Secrets Of The Super Fit

Fitness is an individual sport, and it's tough to get top athletes to share their tips for successful training. See BPI athletes pull back the curtain! Learn their secrets!

Universal Nutrition Animal Pak at

See, nature, in all her ingenuity, has designed the human body as the ultimate training machine. Since the dawn of mankind, our bodies have changed very little. And when it comes to growing our muscles in a freakish way, we still need the right combination and mega-doses of essential amino acids, carbs, vitamins, minerals and antioxidants. Only Animal Pak has everything you need.

Optimal Approach to Postcontest Rebound

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

Get Biceps Like Ronnie Coleman

During his eight-year run of Mr. Olympia victories (1998– 2005), Ronnie Coleman had unquestionably the best arms in the sport of bodybuilding. They were huge, they were detailed, they were in proportion with the rest of his massive body parts, and they displayed such cartoonish features as the fully visible split between the long and short heads of his biceps. Were his the best arms ever? If not, they’re at least in the discussion.

Creating Colossus: Daniel Cudmore's Colossal Workout

Born and raised in the quaint municipality of Squamish, British Columbia, Cudmore’s laid­back persona and small­ town manners stand in stark contrast to his towering height (6'8") and rough-­and­-tumble athletic proclivities. A multi­-sport star, he received several offers to play soccer, basketball, and football at the college level, eventually settling on the gridiron of Gannon University in Erie, PA. There, he made his mark, violently plowing through defenders as a tight end.

TSA Targets Uncharged Electronic Devices

New regulations from Transportation Security Administration (TSA) tightened the rules another notch last week when officials announced that airports won’t be permitting dead cell phones or laptops on certain flights headed to the United States. The threat: improvised explosives can be made using these devices and may slip through security undetected. Three Ways to Find Cheap Flights>>> So don’t just pack your chargers. Make sure all of your electronics are totally juiced, or they could be confiscated. The TSA says that devices that cannot be turned on won’t be permitted on flights. It's one thing to have a bottle of sunscreen get tossed. It's another to get your smartphone or laptop taken away.

5 Muscles You've Never Heard Of

Sure, you know what the pecs, lats, bi's, and tri's are. They garner attention on the beach during the summer and look good in your favorite T-shirt. However, you're probably neglecting some lesser-known groups that play an important role in injury prevention. Here's what they are, what they do, and how to train them.

The Ultimate HIIT Cardio Guide Giveaway - Dynamic Duo Training

To celebrate its upcoming release we want to reward you by giving back with some of the best prizes and offers for anyone that loves fitness and nutrition.

Classically Trained

“My family is more important to me than anything, so I would never do anything to jeopardize my health and shorten the time I have on Earth with my family. That alone would keep me from ever getting caught up in the size game. I truthfully wouldn’t want to be that big, either. I just like a pleasing physique. I have tremendous respect for Ronnie Coleman. The man is just incredible. People have asked me many times if I could or if I would want to be Ronnie’s size to be Mr. Olympia for a year. My honest-to-God answer is no. I feel uncomfortable when I go up to 245-250 pounds. My knees and joints start to hurt at that weight. I just can’t imagine getting any heavier. It’s not the kind of look I’ve ever wanted.”

EliteFTS: Komodo Katana Preworkout

Komodo Nutraceuticals Katana The True All-In-One Solution to Optimizing your Performance in the Gym Let�s start with what everyone seems to love these days: the energy and focus complex. Tunnel Vision Redefined- The Three-Headed Beast Katana doesn�t hit you with a high dose of caffeine like most other pre-workouts seem to do these days. Instead, it relies on non-stimulant �intensifiers� and �nootropics� that deliver tunnel vision focus and energy with minimal overstimulation, jitters, anxiety, and the other nasty side effects associated with these high-stimulant pre-workouts that are becoming commonplace in the industry. Cognizin (CDP-Choline) heads off the three-headed beast by providing a full dose of highest quality choline source currently available on the market. No other source of choline boasts the human studies, dual effect on uridine/phospholipid synthesis, and blood-brain barrier permeability that Cognizin affords. By delivering choline in such an effective manner, synthesis of the neurotransmitter �Acetylcholine� (ACh) is increased. ACh is the very same neurotransmitter that your nerve cells fire when you decide to contract your muscles.

Phil Heath on Brining Up Your Legs

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

Grilling Dirty with Mike Rowe

MR: Too many to list. My favorite, though, were some oyster fishermen in South Carolina on Shem Creek. At the end of the day, we found ourselves with a bushel of the biggest and sweetest oysters I’ve ever tasted. I would have happily eaten them raw, but one of the locals showed me the error of my thinking. He built a fire in an open pit, and put a steel plate over the flame. The oysters were then dumped onto the steel, and a sheet of beer-soaked burlap was draped over the oysters. Twenty minutes later, we dug into something partly steamed, partly simmered, partly grilled, and totally delicious. Four of us ate the entire bushel, and the consequences of that are another story

5 Tricks to Speed Up Your Metabolism

5 Tricks to Speed Up Your Metabolism

Strong360 Monthly-Volume 4 - Juggernaut Training Systems

Strong360 Monthly has arrived and is bringing you exclusive, unparalleled knowledge to help you improve as an athlete, coach and trainer. We are very excited to release our new edition of STRONG360 — Over 50 pages of exclusive articles, programming, discounts and more! Here’s what we’ve included in the first edition: STRONG360 VOL 4 FEATURES […]

Military Made: Fit for Duty [WORKOUT]

Joshua Stephens is a 3rd generation US Army service member with a body built for battle. We headed down to Fort Sill, Oklahoma to find out how he does it.

August 2014 Table of Contents

This month we celebrate Arnold’s b-day with his classic arm-mass workout—specifically, how he built his sky-high bi’s. Gene Mozée was there and has all the peak-perfecting particulars from the Oak himself. Plus, there will be plenty of eye-popping pics. Speaking of legendary programs, we’ll also have IM founder Peary Rader’s classic 20-rep-squat program—known to pack on up to 30 pounds of muscle in one month! It’s an old-school tool for serious size, strength and toughness.

51 Is The "Perfect Workout" Holding Back Your Bad Assery? - Zach Even-Esh
52 BSN Syntha-6 at
53 Jay Cutler
55 Jay Cutler
56 Best Pre-Workout Snacks for Morning Exercise