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Trap Training for a No-Nonsense Physique

Garner more respect and get more growth with one potent trap move.

The Golden Age of Bodybuilding

Intimate moments with the legends of bodybuilding.

The 13 Fittest Marriage Proposals of All Time

When you love fitness, and love your partner, you have to let it show.

How To Bench Press: Layne Norton's Complete Guide -

Dr. Layne Norton is a smart guy, but he's also strong as hell! Follow his coaching tips and cues to bench press like a total beast.

How You Can Tame A Heavy-Ass Kettlebell -

A big, bad kettlebell presents a challenge unlike any other weight. It'll show you where you're weak now, and give you a glimpse of a new definition of strength and fitness. Here's your two-part plan to owning the beast!

Gabe Cortez Trains Back 2.5 Weeks Out | NPC USA 2015

Gabe Cortez Trains Back 2.5 Weeks Out | NPC USA 2015

The Official Strongman

We are presenting an opportunity for any athlete from any sport, and from any country no matter what location, age, size and indeed gender to get a chance to compete in the sport of strongman.

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George Soszynski on Twitter

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Sagittarius Horoscope for Thursday, July 9, 2015

Thursday, July 9, 2015 - Sharing responsibilities at work lightens your load on one hand but also brings an additional layer of complications on the other. You can't escape the fact that the more people working together also means multiple strategies to reach a common goal. Accordingly, you may need to be flexible enough to incorporate the best ideas of the group into your preconceived plan. Nevertheless, if you want the collaboration to succeed, establish a harmonious rhythm early in the day that everyone can sustain.


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FLEX on Twitter

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The 30 Best Abs Exercises of All Time

Everyone is different; some may get abs from soley working the belly to exhaustion while others may get their abs to pop without a single situp. But to train the core effectively, it comes down to the three planes of motion: frontal, sagittal, and transerve. Doing abs exercises in a circuit style keeps the intensity high and will likely lead to more fat loss.

Get Bigger Shoulders With 5 Easy Moves

With the setup here, we’re stripping down to the bare essentials. You’ll perform barbell shrugs to develop your traps, then a balanced dumbbell raise attack that will keep your lats, a delicate muscle group, evenly developed and help protect your shoulders when you bench-press. Now that your shoulders are warmed up, we’re getting you yoked up by throwing in the military press as your finishing move.

28 Days to Six-Pack Abs Workout Program

First up is the diet. This will become your most important component because it takes the most discipline, and if you’re not getting rid of the fat and water, then your abs are going to seem more like a two-pack. With the diet, don’t drastically cut carbs, instead burn them. Keep carbs constant until your abs are truly ready to be seen, then a quick cut will rip out the final drops of water. This is the biggest mistake I’ve seen, dropping carbs too fast and too much, which reduces energy and forces “skinny fat” syndrome instead of good fat burning. Increase your protein to 50-60 additional grams per day and amino acid intake to 10-20 grams per day of supplementation; do this while increasing your veggie intake, so that you can get your calorie count where it needs to be to shed the excess poundage. To reduce excess water weight, add natural diuretic-based products that have dandelion and green tea extract and uva ursi and cranberry. Also, make sure to hit a fat burner that cooperates with your gut, and keep tabs on your indulgences. When you’re out, resist the urge to consume heavy or sugary drinks and fatty foods.

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8 Barbell Moves to Burn Fat and Build Muscle

In a workplace where the typical nine-to-five has become a night spent at the office, we understand that time, especially in the gym, is of the essence. To accommodate for limited gym time, try one of the best techniques to jack up your heart rate and harden your body: the complex. A complex is a series of lifts combined in a nonstop, continuous movement using the same piece of equipment.

How to Add Five Pounds of Muscle in a Month

Before you go and “dirty” bulk — eating junk like donuts, burgers, and fries just to get enough calories to gain weight — follow these eight tips to rapidly add slabs of muscle to your frame without sacrificing your health. You’ll look better, you’ll feel better, and avoid a dreadful “cut” if you decide to shred your new gains up even more.

7 Reasons Your Pecs are Flat

While the Bench Press can certainly be your ticket to a Schwarzenegger-like chest , what many trainees fail to realize is that it is not a simple as lying on a bench, unracking the bar, and pushing it from point A to B. In order to properly and forcefully engage the pec-fibers, proper body positioning, range of motion, and performance technique must be meticulously adhered to.

Science Behind the Supps: Performance Series

If you’re planning to lean out in time for summer, make sure you have a strategic supplementation plan that will effectively melt fat off your body while helping you maintain a pump in the gym. A fat burner and pre-workout will be your foundation, followed by a trio of supps that will work to preserve that hard-earned muscle mass. The musclebuilding trilogy will take your fitness to new heights: expediting protein synthesis, boosting strength, and increasing energy levels. An effective yet simplistic plan is the real strategy for a summer shred.

7 Ways to Boost Your Endurance and Stamina

. “But that’s only a small part of the equation—you also need to improve your strength.” For example, Torres explains that by building your leg muscles, you’ll be able to propel yourself further in every step you take while running. “The added muscle also helps absorb the impact that would otherwise put stress on your joints,” he says. So here, Torres gives you seven sneak tactics (ones you’re probably not trying) to boost your endurance and stamina.

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Burn 450% more fat, no cardio required. Here's how: …

3 Top Exercises for Digging a 'Drainage Ditch' Back

This is not just a glute and hamstring exercise, this is also a great way to strengthen the musculature of the back. To perform the RDL start in a standing position with feet shoulder width apart and knees in a slight bend (10-15 degrees) Hands should be slightly wider than shoulder width apart. You want a slight arch in your back, chest up, and scapulae retracted.  This position must be kept throughout the entire lift. Take a breath and tighten your abs and lower back. Then push your hips back as you lower the bar, keeping it close to your body. Your weight should be on your heels and your initial back arch and degree of knee bend should remain constant. Continue lowering the bar close to your body until right before you reach the point where you can’t hold your arched back position any longer. Reverse the direction of the bar by squeezing your glutes and pushing your hips through.

7 Douchebag Moves at the Gym that Ruin it for Others

Try not to be the guy or girl who wrecks someone's gym experience with these inconsiderate actions.

The 6 Leanest Cuts of Meat

Build more muscle while keeping your bodyfat on the low.

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.”

30 Second Fights on Twitter

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Protein Shakedown

The world of protein options is expanding. No longer are gym goers looking to throw back a shake forced to choose from only milk or plant based proteins. Thanks to new technology, your post-workout beverage can now harnesses the power of animal proteins, giving you all vital nutrients of beef or chicken in a more easily digestible form without the hassle of cooking. We took a closer look at the science behind this new protein development and how it can help you start packing on slabs of muscle.

10 of the Most Flavorful Seafood Recipes for Serious Fat Loss

If you shy away from cooking, or even eating, seafood, you're doing yourself a serious disfavor. Not only is it packed with omega 3 fatty acids, it's also a great low-calorie source of quality protein. In fact, fish (and other seafood) is is one of the best things you can eat if you're looking to shed fat and build muscle. And if you're following the 21-Day Shred , you know that diet is key to both of those things. What's more: It tastes great (Beer Steamed Lobster Tail anyone?) and it's easier to prepare and cook than you probably think. We've got 10 great seafood recipes straight from the 21-Day Shred Cookbook that are simple and delicious. Stock up on the items on the 21-Day Shred Grocery List and get ready to cook your way lean.

Carb Loading: Find the Formula For You

When it comes to contest prep, one of the trickiest aspects is the carb-loading process

3 Exercises To Make You A Better Runner

Even if their goal isn’t getting huge, runners often make the mistake of doing no lifting at all. (And as big-time endurance guys like Dean Karnazes will tell you, that’s not only wrong—it’s just plain dumb.) With these three exercises, combined with Pose training, you’ll be running farther, and safer, than ever before.

5 Ways to Add Inches to Your Arms

The biceps and triceps are beach muscles, so what? Not only does blowing them up with an incredible pump feel great, but they make you like Greek god. Instead of grinding out standard barbell curls for 3 sets of 10, give these unique tweaks to an arm workout a try.

6 Leg Workouts To Supersize Your Lower Body! -

Your days of hiding your stems end here. These 6 jean-busting leg workouts from the forums are guaranteed to make you grow—if you're up to the challenge!

Summer Shred Workout

Summer is here, and there are no more excuses. lucky for you, in just four weeks you’ll be able to take your shirt off, hit the beach, and be damn proud of the way you look.

Gain Size and Strength with Squats

The squat is one of the most functional exercises you can perform, yet is also one of the best exercises for building leg strength and muscle mass, as well as core strength. Yet if you walk into many gym chains these days you’ll find trainers having their clients do squats on exercise balls and other instability devices because they tell them it’s better than doing them the regular way on the floor. FLEX has always believed this overuse of “functional” training devices to be a step in the wrong direction. And unless you’re training a circus performer, squats done with both feet flat on the floor is the best way to increase muscle size, strength, and functionality.

Fast Fat Burn: Full-Body Tabata

There's nothing more natural than using your own body weight in combination with running to test your limits in terms of cardiovascular endurance and stamina. Structure the routine properly and you've got some serious hard work on your hands. We asked Will Lanier, a CF-L1 Coach at CrossFitNYC, for a high-intensity tabata workout in combination with a complex body weight routine to help you see where you stand. What is tabata training? "Tabata falls under the category of high intensity training or high intensity interval training (HIIT). Any exercise can be incorporated into the Tabata training (air squats, push-ups and pull-ups are the most popular). The basic outline of the Tabata training method is: 20 seconds of intense training (max effort/max reps) with 10 seconds of rest for a total of 8 sessions or rounds," Lanier says.

5-Week Program for Progressive Overload

Progressive overload is the gradual increase of stress placed upon the body during training. The principal is about continuously increasing the demands on the muscoloskeletal system so that you can make gains in muscle size, strength, and endurance. In simplest terms: to get bigger and stronger, you must lift more weight and add more volume -- making your muscles work harder than what they're used to. Without this concept, there will be no improvement.

Never Squat Again: Single-Leg Training for Serious Strength

Turns out, training one leg at a time can be just as effective and provide an alternate path to stronger, more athletic legs. Just last year, a study in the International Journal of Exercise Science compared muscle activity in the back squat, split squat (both legs on the floor and a split stance), and Bulgarian split squat (rear foot elevated). There was no significant difference in the amount of muscle activated by the three exercises, except that the Bulgarian split squat worked more of the hamstrings—meaning, Bulgarian split squats can be a useful alternative to barbell squatting.

Create Massive Caps

FORM AND FUNCTION: As the name implies, the middle head of the deltoid is found smack in the middle of the deltoid muscle, where it attaches to the common tendon that is shared by the anterior and posterior heads and attaches to the humerus (upper arm bone). It performs the movement known as abduction, where the upper arms raise out to the sides, such as during lateral raises.

10 Exercises That Suck

There's a simple rule of thumb for deciding whether to include an exercise in your workout: If it makes you look like a jackass, don't do it. Walk into any gym today (aside from the one I train people at, of course) and you're likely to see guys trying to isolate their "medial deltoids" with machines that look like something out of a medieval torture chamber, or struggling to balance on a ball like some kind of circus bear. Most of these people aren't getting bigger or stronger, and a lot of them are getting hurt. There's nothing wrong with varying your workout and performing a move that hits the muscles a little differently, but exercises that force you to work with extremely light weights, use over-complicated equipment that puts you at risk for injury, or make you feel like an idiot just aren't worth doing. That's why we've compiled this list of 10 exercises that absolutely suck, accompanied by better alternatives that promote a safer, more effective workout.

Arnold Schwarzenegger: Spot-On Training

In my many years of training with and observing countless bodybuilders, it became clear that even the best athletes have weaknesses in their physiques. Some had small arms, others were lacking in the lower body, and I used to have rather underdeveloped calves. But the great thing about bodybuilding is that you have the power to focus on a weakness and make it a strength. Here are a few common physique weaknesses, along with effective ways to fix them.

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5 Fat-Burning Foods to Boost Your Metabolism

Genetics, schmanetics! Yes, it may be true that your genetics contribute to your metabolism’s performance, but you can give your metabolism a boost by simply eating the right foods! Here's the scoop on which foods you should include in your daily diet to get your fat-burning gears in motion. Stay on track and you'll have your six-pack abs peaking through in no time.

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Primary Leg Workout

The following details my primary leg workout from this past Saturday.  Christina and I went in early to train before the July 4 th festivities – particularly the Bothell Parade in which our oldest daughter Maddie participated with the Bothell High School cheer team.

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What the heck is up with the taping fad? Does it really do anything? Info:

This Is Your Brain On Creatine -

Most of us hear the word ''creatine'' and immediately think of muscle gains. Although that's definitely true, creatine also plays an important role in brain function. Here's what you need to know!

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What patented new novel pump ingredient is used in @TrueGritness Pre™?

Online Training & Coaching - 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!

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Cook Protein-Packed Crab Cakes

Crab cakes—meaty, crispy, light—stand as one of summer’s most delicious meals. Crap cakes—bready, soggy, dense—taste like, well, crap.
 This season, conduct your own crab cake quality control. By selecting what you put into the patties, you can avoid the preservatives, additives, and filler. Take inspiration from Damon Gordon, executive chef of Water Grill in Los Angeles. His recipe calls for a bevy of fresh ingredients that add depth and complexity to delicate crabmeat. Green apple delivers a tart-sweet tang. Reduced heavy cream helps bind the mixture and lends extra richness. Ritz crackers give the shaped cakes an added crunch when they hit a hot, oiled pan. Yes, this recipe will take some time, but the sweat equity pays off in flavor. These cakes are no from-the-box-fare. They’re a celebration of the summer to come—and all the good eating it entails. Crab Cakes Recipe by Damon Gordon, executive chef of Water Grill

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Vince McMahon's Back to Business Workout

“On the bent-over row he can do 315 for 10 reps,” says Mike Monteforte, McMahon’s trainer and workout partner. “He has unbelievable strength in his back.” After completing a body part, the two
 will then do a CrossFit-inspired workout consisting of battling rope slams, sled drags, sledgehammer swings (with a hammer named Big Jack, an allusion to the AC/DC song), and sprints. After that—yes, there’s more!—he does a circuit of ab exercises. The whole training session takes 90 minutes.

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Good Guy Flex Lewis Frees Trapped Bird

Everyday on the way to the gym i pass a small pond. Subconsciously passing I always would see this bird sunning himself. It's a very impressive site to see with a massive wingspan sitting on the rocks just chilling out and drying off. A day ago I was driving out of @projectflex_fl warehouse gym and I seen cars swerving to avoid something on the road. As I got close there was a Anhinga all caught up with fishing wire, cotton all kinds of crap wrapped around the beak. The Poor thing couldn't open his mouth and was more likely starving. I immediately jumped out the car in the middle the road and chased the bird off the road to catch it. I told @alir87 to come over not realizing she was filming. Once i wrestled the bird down it seemed to know I was there to help. It took me a good several minutes to get all the junk off his beak and when I did the bird opened up his beak like to say thank God and took off to the water. I can only hope he's still alive with a belly full of fish to continue on. Even though I some what felt I saved him. I've stopped twice at the pond to see if he's there...

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