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9 tips for balancing an active lifestyle with a sedentary job

Pro Gamer and Fitness YouTube Star Jackson “Bajheera” Bliton offers up a few important things that gamers and gainers can learn from each other.

Bullets, Blood, and Mutton Chops: The New "Hateful Eight" Trailer Is Out

Quentin Tarantino's bloody, frozen-over Western features a dashingly roguish (and roguishly dashing) ensemble cast.

Man Uses Massive Hands and Forearms to Advantage

Minnesota resident doesn't need spinach to bust out Popeye-sized pipes..

The 250-Gram Protein Plan That Costs Next To Nothing! - Bodybuilding.com

Universal asked IFBB pro Chris Tuttle to follow a high-protein, offseason meal plan for $70 a week. Here's how he did it.

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1
I Changed My Mind: REAL World Strength AND Bodybuilding - 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!

2
Sagittarius Horoscope for Wednesday, August 12, 2015

Wednesday, August 12, 2015 - You carry an air of spontaneity about you and your cheerful confidence, combined with your idealism, attracts compelling people into your life. Nevertheless, it's still hard to find an adventurous companion who shares your overall outlook on life. It's perfectly acceptable to say no to someone's generous offer. Limiting your options allows you to accomplish more in the long run. Dare to do things you never thought possible in your wildest dreams.

3
Blow Sh*t Up with Arnold

You and a friend are flying to Los Angeles to join Arnold Schwarzenegger in a sequel experience so explosive it literally explodes! Your flights, 4-star hotel, and transpo? That’s on us. You’ll team up with Arnold at a secret rendezvous point where he’s stockpiled explosives for one single objective: To blow sh*t up. You’ll smash detonators, light fuses, or even use explosives to blow up other explosives! As for that epic slo-mo shot of you and Arnold walking away from the fiery, sky high finale? We’ve got you covered.

4
http://www.bodybuilding.com/fun/mike-ohearn/power-bodybuilding/12-week-program.html#.VcuikWMjAak.twitter

Rule number one of the internet, don't feed the trolls. Anyway GUESS WHAT? I am a total newbie, I have never stepped foot in a gym never once in my lifetime UNTIL this week. In this first week alone I am doing exactly what Mike O'Hearn says and EVEN adding in more cardio because I hate rest days. I have never done strength training of any kind, but I am a skilled runner and cyclist and swimmer. ALREADY I have gained 9 lbs and 5 inches on my chest with this workout plan. Mike O'Hearn is a NATURAL body building champion and workout lifer. This is the best and most thought out plan on BB.com. Its NOT super human, your just not trying hard enough. BTW my first dead-lift yesterday ever was 405. This plan works.

5
Bad Shoulders or Low Testosterone?

Which format is better? First, consider that because people have such busy schedules today, they sometimes skip the last few exercises in their workouts. If structural balance is a major concern for you, perform these exercises first. To show you why, I’ll tell you about a woman I trained years ago who broke the world record in the bench press. Before she broke that record, I determined that weakness in the muscles that externally rotated her shoulders was affecting her strength. To correct this structural imbalance, I had her perform workouts in which she performed rotator cuff exercises before she bench pressed.

6
Arnold Schwarzenegger's Six-Pack Routine

Lie faceup on the floor or a flat bench with your feet either flat on the floor or up in the air with your knees bent about 90 degrees. Cup your head lightly with your hands or fold your arms across your chest, whichever feels best. This exercise involves a short range of motion: Just contract your abs to pull your upper body toward your knees, then slowly lower back to the start. To ensure proper form, pretend as if you’re trying to push your lower back into the floor as you crunch up.

7
7 Tips for Sharp Abs

Training abs is easy. Training them right, and supporting their development... not so much.

8
Work Out Like a Winner

This four-time Mr. O possesses one of the greatest rear lat spreads ever witnessed. By 2005, his lat width was matching if not succeeding Ronnie Colemans. Cutler, like Coleman, also worked back twice weekly. One session focused on width (using pulldowns and other cable exercises), the other targeted thickness (mostly rows and deadlifts).

9
Weider Principle #26: Iso-Tension

Here are a few iso-tension tips. First, this isn’t a good technique to do with compound lifts that involve many areas. For example, deadlifts work too many muscles (spinal erectors, trapezius, glutes, quads, lats, etc.) to focus on just one. On the other hand, if the compound exercise has one primary muscle, applying iso-tension there can better direct the stress of your sets. As an example, fl exing your chest between sets of bench presses can help you target your pecs (primary muscle) and use less of your delts and triceps (secondary muscles).

10
The 8 Most Underrated Fat-Loss Tips - Bodybuilding.com

No, he means a veggie in place of a complex carb. Look up ketogenic dieting. When you drop all the carbs that spike your insulin from your diet (so only veggies, proteins, and fats (like avocado) left), you teach your body to utilize fat as the main source of energy. But you have to up your fats otherwise you will be very lethargic. I'm already down 13 lbs in a couple weeks doing this (and I am NOT miserable), and I have had cheat meals. There is always a science. Do the needed research before you through a technique out. (Not saying that is what you were doing, just saying) Also, check into Paleo. :)

11
The Long and Short of Leg Training

Start on the seated leg curl machine for your first contraction move. “Most guys are quad-dominant, so starting with a hamstring move can help balance that out,” Ashman says. Stick to a high-rep format using a moderately heavy weight, and bring the pain with super-slow repetitions instead. “The concentric contraction should take one to two seconds with a one-second squeeze at the top, then a two- to four-second eccentric contraction,” Ashman says. “If you can’t manage this for at least 15 reps, you’re going too heavy. This is about control and intensity, not ego.”

12
Metabolic Circuit Training Workout Routine

Whether you’re willing to admit it or not, metabolic-style training is fun despite its high degree of difficulty. The workouts move quickly, the exercises are constantly changing, and it forces you to use your entire body as a unit— the way it’s intended to move—instead of performing the same repetitive moves for set periods of time, a la steady-state cardio. You can also train this way anywhere. Whether you’re traveling, pressed for time, or you’d rather wait until you’re home from the gym to receive your metabolic ass kicking, most of the exercises in this set of workouts involve just your body weight—with the rest utilizing dumbbells, the weight of which can remain constant. In other words, you won’t need a ton of time, space, or gear—just the desire to shred those last bits of winter body fat and a plan to complete the job.

13
3 Exercises to Build Up Your Traps

Whether it’s via shrugs or upright rows, with a barbell, dumbbells or a machine, make trap training, which is best done on delts day, a priority in your bodybuilding regimen. Use the accompanying routine — putting it first up in your workout instead of adding it on at the last minute — and watch your physique take on a new and much more impressive look. - FLEX

14
The Bench Press Controversy

The bench press remains a superior movement, and it may be so for you, but only if you learn these lessons, as I did. First, it’s not an ego exercise, so don’t use it to see how much you can bench; use it to build your pecs. Second, adapt the exercise to your body rather than vice versa — if you feel it more in your chest muscles when you’re on a flat bench, then that’s the position you should use; if you feel it more at a specific angle, use that angle. Third, control the movement so that you feel the pump build in your pecs, right where you want it. - FLEX

15
T NATION on Twitter

When you tweet with a location, Twitter stores that location. You can switch location on/off before each Tweet and always have the option to delete your location history. Learn more

16
The Best Full-Gym Ab Workout

Combination moves, where you pair up different exercises to form one uber-lift, train the core to stabilize you during complex movements. This workout also pays attention to the core’s many functions—flexing the spine, controlling its extension, twisting the torso side to side, and absorbing and redirecting force. The beauty of this kind of training: You can develop great abs without really thinking about it. Focus on challenging, fun, moves that remind you of your days as a high school/college athlete, and you’ll recover the six-pack you haven’t seen since then.

17
T NATION on Twitter

Make this. Eat it, stay lean, and build muscle. Get the recipe: https://www.t-nation.com/blogs/dessert-pizza-for-lifters … pic.twitter.com/ZyDZ61aD1X

18
TOTAL ANNIHILATION Teaser

If you come here often, you should tell us (and the whole world, really) about yourself in the bio section of your profile.

19
The Art and Science of Dialing In Your Physique

But what does an early-1950s theory have to do with training? For starters, Maslow defined five levels of social need, starting with the base physiological need level, and progressing up with safety, belonging, esteem, and finishing at the top with self-actualization. Each level of the pyramid relies on the base built before it and takes a basic requirement, adds to it to include greater boundaries and obstacles, and then refines it before it reaches the pinnacle. Perhaps training for the perfect physique follows a similar path on your way to dialing up the complete package. There are some basic requirements. There are some basic needs. You have to build layer upon layer to reach the size and shape you want. And then you have to refine all of your hard work to reach the peak.

20
Target Back to School 2015: Jeans Jam

It’s easy to let kids be kids with new stretchy jeans from Target. http://tgt.biz/as4u

21
9 Habits That Make You Look Older Than You Are

The fountain of youth has yet to be discovered, but there are still ways to delay the aging process. Make these lifestyle changes if you want to start feeling and looking younger now.

22
Iron Maiden: Anya Star

This Russian beauty nearly missed her call to the stage at last year's Arnold Classic. That didn't stop her from winning the title.

23
The Dumbbell Workout

Build muscle strength without a barbell—with our dumbbell workout, you'll sculpt a better body right now.

24
A Method to the Madness

One of his pet  peeves is the buzz around the latest fashionable diet movement in bodybuilding, IIFYM (If It Fits Your Macros), which is based on eating a set amount of calories per day regardless of the number of meals. “These guys are telling me it’s a myth that you need to eat every two to three hours because some study told them so,” Abiad says. “There have been days where I’m not hungry and have eaten only two to three meals. I can tell you that my workout the next day suffers.”

25
Back to Basics: Creating a Healthy Diet Plan

Diets are often overly complicated and make it unrealistic for most people to follow them. Seeing results from a diet is extremely easy but sticking with one and keeping all the results is a different story. Stick with these realistic basics and you can expect: a healthy metabolism, more energy, more muscle, less fat, increased testosterone and, more importantly, a different mentality when it comes to eating.

26
Hyper-Growth Challenge

There’s no catch. You just need to add a hard-work ethic in and out of the gym and Bio-Gro™ Bio-Active Peptides to your routine, and the results will begin to happen. Whether you are trying to get lean for a competition or just look good with your shirt off, the iSatori 8-Week Hyper-Growth program will help you achieve more than you ever imagined.

27
How to Hit a 400-Yard Drive

Saladino, whose brother is a top amateur golfer, says separating your upper body motion from lower body movement is the ultimate key to increasing power. When golfers like Watson, Woods, or Mcllroy tee off, they’re able to keep their legs relatively still as their upper body rotates backwards and forwards. Reach-back exercises and split-stance training will help in this separation.

28 Born Fitness — The Rules of Fitness Reborn

"When I decided to get back into the fitness game, I sought out the best and brightest experts in the field. In that search, I asked everyone from my fans to my advisors who they recommended I look at. Without fail…Bornstein kept floating to the top."

29
Jump to Greater Gains with Lower Body Plyometrics

Plyometric training can also improve coordination. When you first begin plyo training you may notice that the body is not firing the muscles in the right sequence and seems a little bit confused. With more and more training the body learns how to properly fire the muscles in sequence, leading to more power.

30
T NATION on Twitter

When you tweet with a location, Twitter stores that location. You can switch location on/off before each Tweet and always have the option to delete your location history. Learn more

31
Bodybuilding.com on Twitter

When you tweet with a location, Twitter stores that location. You can switch location on/off before each Tweet and always have the option to delete your location history. Learn more

32 http://www.poliquingroup.com/ArticlesMultimedia/Articles/Article/1360/Seven_Key_Factors_That_Predict_Fat_Gain—Don’t_Do_Them!.aspx

The amount of sleep people need is very individualized but one thing we know for sure is that if you’re chronically sleep deprived, you’re at risk for gaining fat. People who don’t get enough sleep develop impaired glucose metabolism, which means their bodies aren’t able to use the sugar in the blood effectively and it is more likely to get stored as body fat.

33
T NATION on Twitter

When you tweet with a location, Twitter stores that location. You can switch location on/off before each Tweet and always have the option to delete your location history. Learn more

34
Eating At Night Does Not Make You Fat - Born Fitness

Researchers from Israel wanted to test whether eating more at night actually led to more weight gain. What they found wasn’t exactly groundbreaking if it wasn’t for the overplayed idea that eating after 6 or 7 pm will make you fat.

35
5 Rules for Building Bigger Triceps

The man who wants  bigger triceps  cannot live on pressdowns alone. Too often, we see guys in the gym—and maybe you're one of them—working his triceps to death at the cable pressdown station. Ten sets, 15 sets... whatever it takes to get them sore. But what the pressdown-happy masses don't seem to realize is that this exercise emphasizes the lateral (outer) head of the triceps. So if that's all you do, the other two heads of your tri's are going to be underdeveloped and you'll never get the kind of growth you're hoping for.

36
The Rock and Zac Efron Prepare to Hit The Beach for Baywatch

"Cool to see the INSANE global reaction to our announcement yesterday for Zac Efron to co-star with me in BAYWATCH. Clearly he's one unattractive sumbitch but he's a great dude who's ready to make something epic. BAYWATCH is the most successful TV property of all time, so I'm fired up to produce it along with my long time producing partner Beau Flynn @flynnpictureco and legendary Ivan Reitman. Director Seth Gordon (Horrible Bosses, Identity Thief) has a dope vision and is ready to roll. Over the past few years I've taken careful steps with this franchise cause we want to do it right - big, fun, global, sexy and bad ass mixed in with "This is my beach bitch" kind of RATED R comedy. We'll start shooting at the top of 2016 and one more thing.. just wait 'til you see who we cast for our girls...." #WhoWantsToBeSaved ? #MouthToMouthForEverybody

37
Enter the Dragon

James “Flex” Lewis established himself as the best 212-and-under bodybuilder when he won the 212 Showdown at the 2012 Olympia Weekend. Since that win, Lewis has remained undefeated. While it takes a great physique to win a bodybuilding contest, it’s the mind behind the muscle that gets the body into the gym and onstage to do what it does. Here FLEX the magazine talks to Flex, the man, about the mindset and training methods that have taken him to the very top of his division.

38
Minimum Effective Dose: Why Walking Is Good for Your Brain - Born Fitness

Minimum Effective Dose is part of the Born Fitness mission to provide usable, simplified answers to common questions, add valuable information, and upgrade your health. Each week we'll provide tips and thoughts (with links) that will improve your life without overload.

39
6 Ways to Lose Your Beer Belly

With barbecue season in full swing, and tailgating parties coming fast, the beer will be flowing freely. This may be fun in the short-term but in the long-term it will wreak havoc on your physique. If you have enjoyed yourself too much this summer and have accumulated a beer belly, use these 6 tips to get your gut back on track.

40
EVLUTION NUTRITION BCAA Energy at Bodybuilding.com

Warnings: Do not use more than 4 total servings per day. BCAA ENERGY contains caffeine and beta alanine. Beta Alanine can create a temporary tingling feeling on your skin. This is normal and diminishes with continued use. This product is only intended for use by healthy adults over the age of 18. Do not exceed recommended serving amounts or daily intake. Do not use this product if you are pregnant, contemplating pregnancy or nursing, if you have any pre-existing medical condition, or if you are taking any prescription or OTC medications. Discontinue use two weeks prior to surgery. This product contains caffeine. Do not use if you are caffeine sensitive. Keep out of reach of children.

41
Bodybuilding.com on Twitter

When you tweet with a location, Twitter stores that location. You can switch location on/off before each Tweet and always have the option to delete your location history. Learn more

42
Why Am I Hungry All the Time? - Born Fitness

Ok, so that’s the obvious part. But why do you eat too much? It’s clearly a hunger issue, but one that confuses most people. Whether you wake up needing food, are scavenging for snacks at work, or come home famished, your stomach seems to be in perpetual starvation mode no matter how much you eat.

43
Cody Montgomery Signs with AMI

It’s confirmed! 2015 NPC USA champion Cody Montgomery has signed an exclusive contract with AMI/Weider Publishing. Only 20-years old at the time of his win on July 25, Montgomery is the youngest amateur to earn his pro card with an overall win at a pro qualifier, which was also his first at-bat in an open class contest. With an impressive resume that also includes three Teen Nationals (2012-14, also a record) and the 2014 Collegiate Nationals, Montgomery said this about his AMI/Weider deal: “Signing with Weider seems surreal. To think that pictures of me would be regularly found in a magazine in which many of the greatest bodybuilders in history have been featured…wow! I am beyond thrilled.”

44
Faster Fat Loss: How to Add Workout Finishers - Born Fitness

While this concept is usually applied to traditional strength training, there’s no reason it can’t apply to your conditioning workouts, too. In fact, you should fully expect to go through periods of time every three to six weeks when your body needs a break. Don’t ignore that urge — use the opportunity for variety and recovery so you can come back stronger and faster in the next “up” cycle.

45
The First Rule of Social Media: There are No Rules

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@therock on Instagram: “BIG news.. THANK YOU to all ya ballers out there... Just got word you've officially made #BALLERS not only HBO's most watched show (30min)…” Defranco Insider The Perfect 30-Minute Workout Adam Bornstein on Instagram: “10 seconds of some of the best advice I have to offer...” AndrewCoulson on Instagram: “You cannot contract a back that is not arched! . . The "angle" of elbows is key to HITTING the LATS, so keep them tight to your body !…” Pauline Nordin on Instagram: “One of my staple supplements! #GymGirl #girlswholift #workoutmotivation #gym #fitnessmodel” Summer One-Up Week 10: Burpees, Sandbag Power Cleans, Sandbag Alternating Reverse Lunges Flex Lewis™ on Instagram: “Team BSN® is excited to announce the second episode of the PUSH Challenge Reality Series ­today August 13th! Watch episode 2 at…” terry hollands on Instagram: “The last 9 reps of my set of 20 with 140kg. Failed 240kg narrowly so had to get something positive done” [View All Videos]
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