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Increasing Your Bench Without Gaining Weight - Juggernaut

I have been powerlifting since 1999 and competed in the 132 pound weight class until two years ago, when the I.P.F. increased the class to 138 pounds. I have to keep a fairly clean diet in order to keep my weight close to 132 pounds. I normally walk around at a lean 135 pounds and …

Stephen Amell to Guest Star on WWE Monday Night Raw

The hooded vigilante takes center stage in the squared circle tonight.

Power Up Your Muscle-Up! -

Master the art of the muscle-up while building extreme upper-body and core strength with this challenging video workout from Kizzito Ejam!

Donald Trump turns black women into Republicans

Eviscerated Fox News debate moderator Megyn Kelly.

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Juan Diesel Morel Joins Team AMI

This year, Morel looked better than ever to capture the New York Pro over fellow East Coast stalwarts Victor Martinez and Maxx Charles. FLEX will be keeping an eye on the latest Team AMI/Weider athlete as he heads back to the Big O, September 18-19. “I want to do better this year,” Morel said. “I have to keep working really hard because I know everybody else is too.” - FLEX

Healthy Recipes: Chicken Panini with Tomato, Basil, and Avocado - Born Fitness

The best sandwich recipes share a secret. Here's how to transform your basic bread and deli meat into a mouth-watering masterpiece with health benefits.

Sagittarius Horoscope for Monday, August 10, 2015

Monday, August 10, 2015 - You are weary of trying to compete with people who are so wrapped up with their perfect performances that they miss the point. You have even less patience today for those folks who don't share your goals or values. Rather than pretending to be interested in things that don't matter to you, reserve your energy for more meaningful interactions. One deeply moving connection is more emotionally satisfying now than any number of trivial ones.

Increase Your Bench Press

This may seem like an odd workout to improve your bench press because there are no bench presses in it! Its primary purpose is to create structural balance. If all your muscles are not in balance, the opposing muscles (antagonists) could shut down. That’s why a trainee who has an extreme case of structural imbalance but corrects it could increase their bench press without performing any bench presses!

6 Weightlifting Tips for Getting Jacked

Consuming a large amount of calories is a must if you want to pack on muscle mass for a larger, stronger, more powerful frame. However, food alone won't get you to the promised land. To achieve this sought-after balance of muscular harmony, you need to build quality muscle mass through a combination of diet and exercise.

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25 Tips for Greatness

9.   Build with basics. Afer his stunning second to Coleman at the 2001 Mr. Olympia, it seemed inevitable Cutler would soon have a Sandow on his mantel. He sat out the 2002 Mr. O when an undersized Coleman looked especially vulnerable. Then came 2003, when a nearly 300-pound Ronnie Coleman shocked the bodybuilding world. Cutler was second again, but the gap between him and first had widened. In the aftermath, Cutler, who had been relying increasingly on machines andcables to refine what he assumed was enough size, went back to the basics. He knew he had to pack on pounds to hang with Ronnie, so he trained Ronnie-style: deadlifts, barbell rows, T-bar rows, barbell bench presses. Free-weight basics formed the core of his routines in 2004 and have remained there ever since.


Dana, tmrw is the day. You know win or lose I am beyond proud of you. You inspire me. You keep me true to who I am. You show me that I can make any dream I have come true. You stand beside me even when I fuck everything up. You have the worlds attention bear, you know what to do… -rb MUSIC BY: DEVIL SOLD HIS SOUL

20 Tips to Shed Body Fat for Good

Consuming too many starchy foods, such as potatoes, rice, pasta and breads (especially at one sitting), provides your body with more than it needs for energy and glycogen stores; anything left over will be stored as fat. "You don't have to eliminate starchy carbs completely," says IFBB pro Mike Matarazzo. "But you should really cut back on them when trying to shed body fat." Limit total starch servings per day to 3-5, where a serving size is one cup of pasta, rice or sliced potatoes.

More Inspiration from WWE Star John Cena

John Cena knows how to stay motivated, and has the videos to prove it.

When Muscles Won't Grow

The first weight I ever picked up was my father’s 10-pound Healthways solid-iron dumbbell. I wasn’t more than 12 years old. Honestly, it felt like a ton. I couldn’t manage much with them and had no idea what I was doing. But soon, with the help of Joe Weider’s magazines, I got the hang of what I was supposed to be doing. Because, when anyone talked about muscles, it seemed like they ended up flexing their biceps. I quickly developed a penchant for arm curls. Fortunately, even though my form stunk and I cheated my ass of due to being bereft of any concept of strict execution, my biceps still responded. It seems I had arbitrarily stumbled on an easily stimulated body part. So I was hooked. Of course, with time, I quickly discovered that the rest of my body parts were not all blessed with the same responsiveness. I would have to work much harder on some areas of my body than others. It wasn’t until much later that I learned I wasn’t alone in my struggle.

The 5 in 5 Gain Plan

Today’s bodybuilder is interested in not only the quickest, but also the smartest and healthiest way to add mass. FLEX, ever ready to serve, has answered this call for an efficient mass-gain strategy by constructing a program that will help you, the average reader, gain five solid pounds of muscle in five weeks, without an accompanying layer of lard around your middle.

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4 Moves for Ripped Lower Abs

The collection of movements below accomplishes this quite nicely, starting with two movements that target your lower abs, followed by some oblique work, and a core-stabilization finisher. And since it’s impossible to train one portion of the rectus abdominis—your six-pack muscles—apart from another, your upper abs will get plenty of work, too, in this routine.

6 Tips for a Ripped Six-Pack

Stop neglecting your abs training. These six strategies will help you retool your training to get the midsection you want.

8 Gold's Gym Trainers' Go-To Bodybuilding Workouts

“The key benefits to our workouts is diversity in training principles while maintaining a strong sense of exercise science. Utilizing the foundation of effective body building can be translated for nearly all fitness goals though the increase of lean muscle mass which will benefit in both metabolic rate as well as increases in strength and athletic performance,” says Jeff Na, vice president of fitness at Gold’s Gym.

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Show Off Muscles: Neck, Forearms, and Calves

In the gym, you’re only as strong as your weakest link, so you can’t expect massive leg development or a huge squat without a solid set of calves. Likewise, you’re going to have a tough time developing rock hard pecs if you have weak hands and skinny forearms. And that barn-door shoulder width and V-taper we’re all after can’t possibly be attained with a pencil-thin neck as your foundation. These muscles need work, especially if you haven’t been hitting them directly, and the benefits of training the “ancillary” muscle groups are myriad. In fact, your body wants to maintain some level of equilibrium when it comes to size, so if you focus on these forgotten groups, your toil will result in quick gains in both strength and mass.

Pump Up Your Pecs

HOW IT WORKS When you train biceps or calves, you feel the muscles working and burning right away. But many guys have trouble feeling their pecs work in the same fashion. Exercises like the hex press force you to concentrate on the contraction in your pecs throughout the entire set, increasing the muscle activation. This program also uses dumbbell and pushup movements that offer more range of motion than barbell-pressing does. However, we haven’t neglected strength: The incline bench press targets the chest even more intensely than the conventional flat bench press, and it’s easier on the shoulders. You can load it up and go heavy to give your pecs the maximum growth stimulus.

25 Foods You Shouldn't Eat

These snacks, meals, and beverages aren't doing your health or physique any favors. Cut them from your diet—now and forever.

Justin Bieber on Twitter

@TheRock next time. You are a good man. Be well buddy and tell her I said hi

Universal Nutrition Animal Whey at

An impressive Supplement Facts box wouldn't be enough, however, it would have to live up to hype in the field—on the weight room floors of the most hardcore gyms in the world... In the shaker cups and blenders of the most committed lifters out there. It would have to mix with ease and taste great, making drinking multiple shakes per day a pleasure, not a painful chore. Because let's face it, if your protein powder tastes like shit, it is less likely you will drink it as much as needed to hit your daily macronutrient goals. Unacceptable. To be worthy of the Animal aegis, it would have to taste as good as it worked. And once again, in this regard, Animal WHEY is a triumph.

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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...

The Absolute Worst Exercises for Men

When it comes to your workout routine, sadly, all moves are not created equal. In fact, some exercises tend to do more harm than good, especially if they’re executed using improper form. So don’t be that guy who tries to show off with a 400-pound deadlift in front of the mirror at the gym (unless you’ve been trained to do so, of course). Play it safe before you seriously injure yourself and run your body out of commission for a while. To help prevent painful injuries - and a jaw-dropping physical therapy bill - we asked a few of our favorite trainers to give us their do-not-hit lists, and here’s what they came up with.

Kai Greene on Twitter

@KaiGreene @canfitpro looking forward as well to meeting you again at the can fit pro in Toronto,ON see you then 🏻

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Pro Cyclist Mark Cavendish’s Diet Rules

British cyclist Mark Cavendish stormed the cycling scene at age 22 when he won a prestigious European race called the Grote Scheldeprijs. The former track cyclist, known for explosive sprints, was quickly picked up by the British National team and began competing for the coveted yellow jersey in the Tour de France in 2007.

Best Chests of All-Time

A lot has changed in the past four decades, and that includes bodybuilding standards, as 2011’s best legs and backs far outpace those of 1971. But during that same period, chests have remained the great constant. Their standards have fluctuated through the years but never eclipsed the ’70s. To find out why that is, what has changed and what has stayed the same, we look back at the best pecs of the last four decades, ranking a top five for each era, and we examine how they were built, then and now.

5 Surprising Ways Condoms Make Sex Better

We all know that stress can ruin sex, but did you know that having sex without a condom creates stress? "Concern about pregnancy and contracting an STD play a role in the ability to enjoy sex, with nearly 50% of women surveyed reporting they cannot fully enjoy themselves during sex without a condom due to anxieties about these issues," says the study. "You might not realize that these feelings are weighing on you when you’re having sex, but this piece of rubber will allow you to be in the moment and focus on the activity at hand," adds Emily Morse, Ph.D, host of the Sex With Emily  podcast and cofounder of Emily & Tony . 10 Signs You're Bad in Bed and Don't Even Know It >>>

The No-Caffeine Pre-Workout Boost - Born Fitness

What does it all mean? Well, get ready for a trip to the farmer’s market. Consuming 500 g (a little over a pound—yes a pound) of beets, radishes, or any leafy green vegetable, including lettuce, rocket, spinach, crown daisy, and swiss chard will provide enough nitrates for you to enjoy the benefits during your next workout. Yeah, it’s a lot of greens, but not that far from what you’ll find in many greens juices.

The Fitness Divide - Born Fitness

We don’t need to make the gym more welcoming for those that love to lift and spend lots of time in the gym. We do need to acknowledge their style of training and let them do their thing, whether it’s going HAM on some heavy weights or pushing a sled. At the same time, there are many more who are new and feel uncomfortable, but want this–a healthy life, fitness and exercise–to be part of their life.

The Foods that Fight Inflammation - Born Fitness

Flaxseed Flaxseed is packed with omega-3 fatty acids which can help to reduce inflammation in the body. The Harvard School of Public Health reports that omega-3 found in flaxseed may help in blocking pro-inflammatory agents. Grind flaxseed to release the oils, and then add a spoonful of it to your salad, oatmeal, or yogurt. For more omega-3-rich foods with anti-inflammatory benefits, eat soybeans, extra-virgin olive oil, and fatty fish like salmon and tuna.


Legendary Hip Hop Icon Darryl ''DMC'' McDaniels, teams up with Generation Kill, to record full length album. Generation Kill, which features former Exodus frontman, Rob Dukes, crossed paths with DMC on the road and gave him the latest Generation Kill CD, ''We're all gonna die'', and the rest is history. Darryl contacted the band immediately after listing to the album, and asked if they would collaborate on a song, which very quickly turned into recording a full length album. When thoughts of a producer were being thrown around, Ron ''Bumblefoot'' Thal, was someone who was in the bands sights, and as of January 2nd of 2015, Ron has been working with the band. A second short video capturing early pre production, and behind the scenes footage has been released by the band. A release date for the album has not been set as of yet. Video by Craig Cefola

Optimum Nutrition Gold Standard 100% Whey at

Whey protein is popular with active adults because it digests rapidly and is a rich source of amino acids for muscle recovery. Whey protein isolates are the purest form of whey and the primary ingredient in Gold Standard 100% Whey. Each serving provides 24 grams of rapidly digesting whey protein with low levels of fat, cholesterol, lactose and other stuff you can do without. There's no doubt this is the standard all other proteins are measured against.


Prioritize strength training to build muscle that will work in your favor for a faster metabolism. An elegant Norwegian study shows that unless you are training for an endurance competition, you should avoid aerobic conditioning because it impairs muscle development. Scientists used two groups of young men in a 12-week trial:

Warning for the Health Obsessed - Born Fitness

We went to Disneyland and I tried to convince her to go into the Haunted Mansion (and failed), and then settled for Mr. Toad’s Wild Ride—which somehow still left her a little terrified. We ate fried foods and what allegedly were chicken skewers (mystery meat would be more accurate), discovered that the “Fast Pass” is really the only way to go for the main attractions, and learned that walking around Disneyland all day is surprisingly tiring. (I can only imagine what it’s like with children.)

Going Raw: Ahi Tuna Tartare

You don't even have to cook to enjoy this gourmet muscle builder.

"Quadzilla" Paul DeMayo

Well, almost. DeMayo made his pro debut at the 1995 Mr. Olympia, where his definition lagged behind his density, and the lineup was stacked. He finished 12th. He placed similarly in three Grand Prix contests the weekend after the O, and then that was it. His entire pro career spanned eight days—a period during which he turned 28. Though it seemed he was just getting started, he was already done. For the next decade, DeMayo battled inner demons. He served two years in prison. He drifted in and out of jobs. And on June 2, 2005—at an age, 37, when other bodybuilders are still in their primes—he died of a heroin overdose.

10 Best And Worst Cardio Machines -

I first want to congratulate everyone who posted a quick note about their weight loss success. Awesome job sticking with it and reaching your goal weight! I understand everyone has their opinion about what cardio machine is best, and I will admit that even though we ranked the elliptical pretty low, I too have used that machine from time to time. There's nothing wrong with it, but if we're looking for the biggest bang for your buck, the treadmill, rower, and step mill are going to burn the most amount of calories in the shortest amount of time. Why? Because they require your ENTIRE body to work! Yes, you can absolutely burn calories and lose weight over time with an elliptical or arc trainer, I'm not arguing against that, we are simply looking at what is available at most gyms and which machines burn the most calories in 30 minutes (or less). The other thing we considered was functionality. I just don't see how going backwards on an elliptical or using the arc trainer transfers to activities of daily living...unless you are a gazelle. Thank y'all for reading the article and please k

7 Reasons You're Not Getting Stronger

Still stuck moving the same amount of weight? Any of these strength killers could be to blame.

Accelerate Gains With the Foam Roller

When foam rollers first came out, I looked at them like any other fad. “Nice toy. I’ll pass.” But when I tried rolling, I learned how useful it can be, and now rollers are standard equipment in practically every gym. They can actually help you gain muscle , too. In fact, five to 10 minutes of rolling before workouts can accelerate the “gain train” before you even lift a weight.


The supp also works by shutting down the activity of the ubiquitin-proteosome-proteolytic pathway (UPP). By inhibiting this pathway, Clear Muscle decreases the muscle protein breakdown at a molecular level, caused from an intense training session. The Journal of Physiology published a study in 2013 indicating the ingredient, BetaTOR, can reduce protein breakdown by 57 percent.

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Recored-Setting Bencher Shares Secrets to Success

What does it take to become one of the strongest-ever, pound-for-pound benchers in the world? Here’s a hint: it ain’t a fancy suit.

Top 10 Moves for Fast Pec Growth

This article has a very simple purpose - to discuss my favorite exercises for building a massive, thick, gnarly, complete chest . I am not going to talk about techniques, tempos, and  time under tension , or mention muscle origins, insertions, genetics or hormonal manipulations. I simply want to go over my top 10 pec-punishers and why they should be a part of your chest building program.

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The 8 Craziest (Still Gorgeous) Movie Girlfriends

Welcome to the Psycho Hall of Fame—a carefully curated list of leading ladies who have played the most certifiably crazy, not-your-run-of-the-mill psychopathic girlfriends (and not-quite girlfriends) to ever hit the silver screen. 

51 Consume More Protein Now
52 Hollywood Reporter on Twitter
53 8 Ways to Beat Pre-Race (or Event) Anxiety
54 Beyond Quinoa: 5 Healthy Whole Grains You've Never Heard Of
55 MTV News on Twitter
56 How to Handle Haters
57 Rousey vs. Mayweather Saga Continues
58 Over 40: Actor David Morin Pushes The Limits
59 ProMera Sports CON-CRET at
60 Want To Grow A Business? Follow This One Rule
61 Happy 10th Birthday Asia Monet- August 10th!
62 The 10 Basic Exercises to Build a Workout
63 Andrew Perry on Twitter
64 Shop
65 Mike Titan O'Hearn on Twitter
66 on Twitter
67 BodySpace Member Of The Month: Samantha Cadieux -
68 When the Microwave is Actually Healthier
69 Isaiah Martinez on Twitter
70 Josh Crolley on Twitter
71 Dorian Yates on Twitter
72 Josh Crolley on Twitter
73 t cip on Twitter
74 Liv Langdon - Born Fitness
75 Does Strength Make You A Better Shooter on NOIR | Episode 11: NOIR's Strongest Man
76 Victor Martinez on Twitter
77 Kalani Lua on Twitter
78 Muscle Company on Twitter
79 dead on Twitter
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84 Fit for Adventure: Trail Running Essentials
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