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Ben Pakulski | ALKALINITY to Build Muscle? Alkalinity in Bodybuilding

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1
Jalapeno and Goat Cheese Omelet - Born Fitness

If you search “Adam Bornstein” in Google, one of the top suggested searches is “eggs.” For most humans that might seem odd. But considering that I’m known for my love of all things scrambles, omelets, and benedict, it should really come as no surprise. After all, I’m the same guy who once ate 3 eggs every day for 3 months all in the name of science. (The aptly titled, “ Eggsperiment. “) Truth be told, I have my own egg recipe book, which includes everything from the simple Born Scramble, to complex dishes. This meal is a favorite because it’s simple but also has a unique taste. Combining delicious eggs with cheese and a little spice delivers a recipe that will certainly satisfy. (Note: The smoked salmon is an optional addition, but is pretty awesome as it adds a little bit of saltiness.)

2
Sagittarius Horoscope for Thursday, August 14, 2014

Thursday, August 14, 2014 - It seems as if there's a high price to pay if you take a risk to do something differently today. But your need to express your creativity is so strong that you worry about turning your life upside down. However, you might be too concerned with other people's reactions. Instead of wondering how your behavior will impact anyone else, simply focus on being as productive as possible in the present moment. No matter what happens, you will be in better shape later if you concentrate on being true to yourself now.

3
The 50 Best College Towns In America - Best College Reviews

Boulder is known as a hip and healthy town with a hippy past and great views of the Flatirons. Boulder is one of the nation’s most celebrated towns – in rankings it regularly gets voted the best outdoor town, the brainiest city, one of the top cities for artists, and America’s Foodiest Town. Though it’s relatively small, the entire city is walkable, there are hundreds of miles of bicycle paths, and an outstanding public transit system. Nature abounds in Boulder with many central roads heading through downtown and ending at trail heads leading into the Rockies. A ring of Green Space surrounds the city, and buildings must remain below a certain height to preserve mountain views. Pearl Street Mall, an outdoor shopping area filled with fine food, book stores, art galleries, and coffee shops, is a central Boulder street.

4
4 Ways to Defeat Nutritional Deficiencies

Don’t rely on your supplement cabinet to fill in the gaps. Getting the right nutrients through your diet can turn you into a muscle-building, fat-fighting beast.

5
6 Common Workout Myths

Don't let these myths derail your weight training progress at the gym.

6
Shoulder Smackdown Routine

You think you're a badass in the gym. You train heavy and hard, undisturbed by the commotion as your headphones blare Aerosmith and the music is heard by anyone within 10 feet of you. You push yourself hard, not just on shoulder day but every day, and use forced reps as well as supersets and drop sets on occasion to keep you pumped and looking hard. Baby, you ain't seen nuthin' yet. While that bodybuilding workout is a great way to increase both strength and size , every once in a while it's good to feel the pain and soreness that comes only from a brutal balls-to-the-wall workout that literally takes you beyond your limits. Even if you think you've been giving it 100%, with this shoulder and trap workout you'll find new meaning to leaving it all on the gym floor. In addition to employing heavy weights on shoulder presses and upright rows, you'll use a superhigh-intensity technique called rest-pause, in which you take a 20-second breather before going right back into your set for more. Oh, and you use that technique with your trap work, too. Then you'll hit your traps again and rear delts with a superset combo on an incline bench - probably different from what you're accustomed to.

7
The Truth About Fish Oil

Some people can do alright with just 2-3 meals of fish per week. It won’t necessarily mean that you get the recommended 1-2 grams of EPA and DHA combined (the amoutn shown in studies to have effects), but if you ended up checking your blood levels you might not be at risk for a deficiency. Most people don’t eat enough fish, though, and that's why I give the general recommendation of 1-2 grams of fish oil (EPA and DHA combined) daily. Are there any negative effects of supplementing with fish oil? No. There is no risk that we know of from taking fish oil. One of the concerns has been that fish oil is easily oxidized, so when it gets into your system it can theoretically cause some inflammatory responses. But that hasn't really been shown under experimental data. I'd say that at lower doses there seems to be no risk, just like with eating fish. Should I refrigerate fish oil? Fish oil capsules stay relatively fresh at room temperature. Some people freeze them because it reduces "fish burps." If you have fish oil in liquid form, refrigeration is recommended because it's more exposed to the air than the capsules.

8
Snatch Up Greater Strength and Power

To learn the snatch the right way, start with a barbell-length dowel or piece of PVC pipe. Like the clean, the snatch consists of two major pulls— from the floor to knee level and from your knees to a locked-out position over your head and behind it. Place your feet shoulder-width apart with your hands as far apart as you can hold the bar and follow this four- step approach to snatching.

9
Top Protein Powders on the Market

There are many types of protein from which to choose and they all have their benefits but whey is the undisputed king of proteins for physique-minded gym aficionados. It’s quick to digest, which means that you’ll be getting that much needed dose of its component amino acids in a hurry. This amps up your rate of protein synthesis (read: muscle-building), making it a no-brainer for keeping your gains on track. As a bonus, whey boosts blood flow, helping you get more of those aminos where they need to go. One study showed that those who supplemented with whey for 14 weeks had 25 percent more muscle growth than a group that abstained from the stuff. Oh yeah…whey also supports body composition. Twelve weeks of whey supplementation – two shakes a day – helped one test group lose an average of five pounds of bodyfat and an inch in their waistline.

10
The Endomorph Dilemma

>> Limit carb intake. Your body is likely to store a lot of your carbs as fat. So instead, reduce carb intake throughout the day, the exceptions being pre- and post-workout. Those servings should still be modest. Drastically reduce or eliminate carbs in the evening so that you start each day in something of a carb deficit, leaving your body to search for fuel elsewhere. You can compound this benefit by training in the morning.

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Ask Men's Fitness: What Can I Do to Get My Calves to Grow?

Q: I can’t get my calves to grow. What can I do in my training to add size to this stubborn body part?

12
Calf Training: Build Bigger Lower Legs

Try going through a full calf-training session and then some heavy leg curls (toes pointed up). You'll notice the leg curls will be much more difficult if you pre-exhaust your calves. To mix it up, do the initial sets with a short range of motion at the peak-contracted phase, followed by partial sets using full range of motion.

13
Summer Full-Body Workout Routine

You will keep the weight on the lighter side, and execute more reps so that you do not over-train or fatigue your body to where you can't finish each set. You should incorporate a variety of techniques into your workout routine and superset smaller exercises that can be done with the H.I.T. principles but you don't train the WHOLE body in one workout setting for this routine. You will stick to 1 or 2 muscle groups and train them in accordance with a planned resistance training schedule as follows.

14
9 Machines You Should Never Use

Exercise machines were invented to provide a safe alternative to free weights, but sometimes they’re anything but. They can put your body into unnatural positions and take your joints through dangerous ranges of motion. Over time, this can lead to injuries. Avoid the following machines at all costs, and use the alternative exercises we provide instead for safer, more effective training. 

15
10 Must-Read Beginner Workout Tips

"The gym can often be an intimidating place for any beginner," says Barbara. "Don't be afraid to ask someone about how to do an exercise or what muscle group it works. There are usually trainers and coaches who can assist you with machines and equipment. Knowing how to use the equipment correctly can go a long way toward increasing your confidence in the gym. Being confident will make you more likely to come back."

16
Tough Mudder's New Obstacles for 2014

Whether you’re one of 1.3 million Tough Mudder participants or getting ready for your first Mudder, these four new obstacles are sure to quench your thirst for thrill. In addition to revealing these four innovative obstacles, Tough Mudder has launched its Mudder Legion program, the official community of people who have completed multiple Tough Mudders. Check out what Tough Mudder has in store for 2014. And yes, there’s fire.

17
Ask Men's Fitness: What's a Great 10-Minute Exercise?

We have one you can do in four minutes. Professor Izumi Tabata, a researcher at the National Institute of Fitness and Sports in Tokyo, found that brutally intense interval workouts lasting just four minutes improved endurance better than more conventional interval training—and they even increased fat burning . Known as Tabata training, this technique is now used by athletes across the globe. “You need only one exercise,” says Men’s Fitness training director Sean Hyson, C.S.C.S., who suggests burpees: Perform reps for 20 seconds, then rest 10 seconds. Repeat for four minutes. You’ll get a burn going!

18
Healthy Tip of the Day

Complex carbs like brown rice, beans, lentils, fruits, and veggies were found to decrease the frequency and intensity of breakouts by keeping blood sugar and insulin levels stable. The Better-Skin Diet>>>

19
EFS Classic: Raw Squatting

This should add some strength and size to your body. If you noticed, it’s a little bit of progressive overload mixed in with some traditional max effort and dynamic effort work. After the squat work, I usually move on to deadlift work. I use rack pulls, pulls from the floor, and good mornings for 1–5 reps (good mornings, 3–5 reps). Follow that up with some low back/hamstring work and abdominal work.

20
Save Time and Torch Fat with Complexes

That’s it. I’m done and dusted in about 30 minutes. Because the complex builds muscle, burns fat, and improves conditioning, I don’t see the point in doing it the old way. A complex is a great way to build muscle because of the greater muscle time under tension. So next time you’re at the gym, do your couple sets of deadlifts or bench, and then move straight into a complex. You can give any of the following complex routines a go for a fast and effective workout.

21
Go to the Gym to Feel Less Pain

The article suggests that the more we exercise, the less painful it'll become—an obvious statement for anyone getting in shape, but one that is now backed by science. Perhaps more importantly, according to The Times , people with chronic pain may benefit from getting fit.  Their pain may not decrease, but the way their mind handles it might.

22
Success Story: The Transformation of a TV Host

If everyday health wasn’t enough to motivate Schatzker to be consistent, a serious health threat was. He had begun feeling pain in his left hip that made it difficult to even get out of bed. His doctor diagnosed it as impingement—the head of the femur bone in his leg was pinching the labrum, the connective tissue that lines the hip joint—and presented Schatzker with two options: Start strengthening the muscles around the hip, or undergo an invasive surgery.

23
What to Wear to a Job Interview

Guess what: You’re probably not the only candidate for that job. So if you want to distinguish yourself from the typical army of blue and charcoal and pinstripe suits marching by Human Resources, you’re going to need a subtle yet distinctly fashionable edge. We recommend a windowpane pattern—the perfect amount of understated style to catch your interviewer’s eye without being a distraction. Here’s how to pull it off.

24
3 Training Tips for Tall Guys

1. IMPROVE ANKLE MOBILITY 
Poor ankle mobility will be the enemy when it comes to squatting, and you’ll always be limited in how low you can go. Tall guys with long legs need the knees to track forward past the toes (no, it’s not a bad thing) in order to maintain proper geometrical balance when squatting a barbell. Not paying attention to this will take plenty of load off the leg muscles and replace it with compensatory low back stress due to the altered form. To stretch your ankles, do moves like step-ups, calf raises or a  rocking ankle mobilization.

25
FD Contest Prep (Athlete)

"Hi Pauline Nordin & Fighter Diet! I wanted to write an email to say THANK YOU. I began following your website about a year ago, when you used to write blogs instead of the facebook page. Immediately, I was HOOKED on your posts and straightforward nature. I ditched all the quinoa, bread, and fruit in favor of veggies, veggies, veggies! Then, as I got more and more into lifting and my nutrition, I decided I was ready to compete. I bought the contest prep e-book to prep for my first NPC Bikini show. Due to dairy and nut allergy, I made minor adjustments but otherwise followed exactly. I couldn't even eat ALL of those green beans for dinner! I gave myself over 3 months to prep since I needed to build and shape my backside AND drop fat. I dropped 13 pounds from July to October, and main

26
Strong360 Podcast

Brandon Lilly and Chad Wesley Smith, two of the World's strongest athletes, kick off the inaugural episode of the Strong360 Podcast, with a discussion of their recent clinic experiences, Kilos for Heroes meet, the CrossFit Games and more!

27
Muscle in Minutes: Back

So we’ve established that pull-ups and deadlifts are essentially the keys to the kingdom for back-building. Where people go wrong with these exercises is going too light, or doing too many reps. Pull-ups and deadlifts produce the best results when done with a heavy load and low-reps. In my experience, five-rep sets produce some great strength gains, as well as thickness and overall mass in the lower back, lats, and upper back. The machine row is also great to utilize when trying to go heavy. If you go too heavy on bent-over barbell rows, you are likely to use poor form and risk throwing out your back. Because it offers a supported and fixed range of motion, the  machine row is perfect for heavy weight and lowering the risk of injury when using heavy loads.

28
Why You Shouldn't Eat Shark Meat

That's happening less and less, according to WildAid . Shark fin soup is a delicacy in China, but WildAid estimates that it's dropped about 70% due to China's increasing austerity and anti-corruption policies. Sharks, more often than not, are endangered.

29
Size Secret #8: Leave Your Comfort Zone

EDUARDO CORREA: “Most people do their exercises and sets inside a ‘comfort zone’ — meaning the workouts don’t require any extra concentration, effort or pain to execute them. When you stay in your comfort zone, it’s difficult, if not impossible, to see significant gains in size and strength. Leaving your comfort zone can entail anything from doing more difficult exercises, adding more weight to your exercises, doing more reps or adding intensity techniques to your workouts.

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9 Ways to Amp Up a Pull-Up

Take this classic training move to the next level with these variations.

31
Life Happens - Born Fitness

One of the bigger problems in this industry is that we have too many details to worry about that we lose sight of what really matters. We stress over all the small things and in doing so living a “healthy life” feels like a burden that we either reject the healthy behaviors or become obsessed to the point that it cannibalizes other areas of our lives.

32
Boost Your Big 3 Lifts

>> BENCH: Flat, incline or close-grip benches, dips, pause benches, lock-outs, overhead presses, board presses, floor presses. Save the flyes, cable crossovers and rope pressdowns for your next bodybuilding show. This statement always draws some controversy but here it goes: Benching heavy is not primarily a chest movement, it's a shoulders-and-triceps movement. (Feel free to write me if you’re hurt by this.) So if you’re having trouble out of the hole, do more overhead presses. Having trouble locking out? Do more close-grip board presses.

33
Worst To First: Bring Up Your Lagging Body Parts

Your genetic ceiling isn't the same as anyone else's. Clearly you won't know what it is until you've busted your butt in the gym, so giving up before you even try can be your first mistake. Still, you can choose exercises, formulate a training split, and maximize certain training variables that will increase a muscle's size regardless of your genetics. Learning how to train smart pays big dividends here.

34
Inner Armour Mass-PEAK at Bodybuilding.com

Directions For Mass-PEAK: As a dietary supplement, mix 4 scoops with 14-16 oz of water or milk depending on your desired consistency. Use approximately 3.5-4oz of liquid for each scoop of Mass-PEAK®. Additional servings may be used to meet your daily calorie and nutritional requirements.

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The 2014 Protein Pow Invention Box Challenge

I’m really excited to announce the launch of this year’s Protein Pow Invention Box challenge. This is a competition designed to test your creativity, your cooking, and your palate. The competition will be FIERCE and open to everyone – no matter what their location may be. And the prizes? Ohhh… the prizes this year are phenomenal! But let me first tell you a bit more about the competition: s

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http://www.bodybuilding.com/fun/ask-the-fitness-jewell-how-can-i-eat-healthy-at-a-bbq.html?mcid=twit04081414

Thanks for the tips. I am always known in my friend group as the one to bring tons of veggies and salsa, and I fill up on those first. It doesn't always work, but it helps with the whole "eat for four straight hours" mentality at barbecues because I can crunch on tons.

37
Introducing 10-Year-Old Weightlifting Phenom Gwendolyn Rojas

"Say hello to Gwendolyn Rojas (LG), Team Risto Sports, she's 10 yrs old and has better form and strength than most people I see training @ Golds Venice. This is another example of my belief of No Limits. These are the kind of people I hang with, people who don't have ceilings, don't put limits on things."

38
Cool Down With This Simple Cocktail

In the world of cocktails, lime and sugar complement tequila like tonic water and gin. It's a formula that just works. As long as you stick to these three ingredients, you can take your basic margarita to new worlds of interesting flavors. Here, Guy Gourmet's barkeep Micaela Piccolo shows you how a little black currant liqueur and some spicy ginger beer can easily transform a simple classic into a complex cocktail. Plus, for greater efficiency, you build the El Diablo right in your glass. Check it out.

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BIG ANNOUNCEMENT: Encylopedia of Underground Strength & Conditioning - 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!

40
Cook Like a Pro: The Secret Playbook

Dos Caminos Tacos This beloved dip is all about texture: creamy but still a tad chunky. The best way to achieve that? Perfectly ripe avocados. Three things to look for: “Always choose one that has shiny, pebbly dark skin and a stem intact, and yields slightly to gentle pressure,” says Stark. To make a batch, use the back of a spoon to mash 1 tbsp chopped cilantro, 1 tsp finely chopped white onion, 1 tsp minced jalapeño, and ½ tsp salt in a bowl. “You want the ingredients to become a paste so that they release their oils,” Stark says. Add 2 ripe avocados and gently mash with a fork until chunky-smooth. Fold in another 1 tbsp chopped cilantro, 1 tsp finely chopped white onion, and 1 tsp minced jalapeño, then stir in 2 tbsp finely chopped tomatoes (cored and seeded), and 2 tsp lime juice and adjust salt. “Salt is really important here to develop the flavor,” Stark says. If you want to cut back, she recommends an extra squeeze of lime for more zing.

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8 Major Mistakes Limiting Your Muscle Growth

Bodybuilding is a sport of discipline, not excess. So why do so many promising lifters sabotage their results by going overboard? Save yourself months of trouble by avoiding these eight common mistakes!

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60 Seconds to Fit: Episode 18

60 Seconds to Fit: Episode 18

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SciVation Xtend at Bodybuilding.com

Scivation XTEND is the best-selling, most-advanced BCAA drink mix on the planet. At the heart of XTEND is 7g of BCAAs -- in the nature-designed and research-proven 2:1:1 ratio -- plus glutamine and citrulline malate. Plus, with a proprietary blend of hydration-inducing electrolytes, XTEND is a sugar-free way to help anyone grind through a grueling gym session.

44
ReFLEXions

Oh, yes I do. The thing was falling apart, pages dropping out of it. Most people would’ve thrown it in the trash. I went and got it professionally bound again. But the story doesn’t end there. When I was in my early 20s and competing, Tom Platz was at the expo of one of the shows I did. I don’t usually wait in line to talk to people but I waited in line to talk to him. He was so down-to-earth, spent time talking to his fans. It wasn’t like he only wanted to collect his whatever [money] for a signed 8x10 and usher you along. That night me and my friend went down to the hotel lounge, and who’s sitting in the bar but Tom Platz. He sees us and beckons us over. We wind up sitting down with him for hours, Tom regaling us with tales of the Mecca [the original Gold’s Gym in Venice, CA] and the Golden Age of bodybuilding. After several rounds of alcoholic drinks, it’s 4 a.m. and Tom’s wife comes down to the bar to bring her husband to bed. What a guy! FLEX

45
Personal Trainers Of The Month: The Educators

Meet three personal trainers who are committed to teaching the ins and outs of fitness to anyone in need, from kids to physique athletes to other trainers!

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"The Beast" On Learning English, Dropping Water & Eating Fish

FLEX: I’ve watched videos of you for years. Your English seems much better. Did you take lessons to improve your English? Roelly Winklaar: No, I didn’t take any lessons, but thank you for noticing. Improving my English was a personal challenge for the past year, and I’ve worked hard on it. Because I travel so much, I’ve made friends who live around the world. I use English on Facebook or when I text with them, and they’ve been patient enough to practice with me. I’ve also had to learn
 a lot of slang and phrases that maybe don’t translate so well into Dutch! I try 
to use English at home sometimes with my sisters and brother so they can also improve. FLEX: What’s your secret to dropping water the last week before you go onstage? Do you take any supplements to help you do it, such as dandelion root? Roelly Winklaar: I don’t like to rely on dandelion root or some of the other crazy combinations I’ve
 heard people mention because I find them too unpredictable. I carefully time my workouts, diet, and water consumption so that I peak at exactly the right time. It’s a process that takes a lot of years as you get to know how your body reacts to this much water or that much sodium.

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Body Transformation: Andrew Benner Brought His Best Body Back!

New Year's Day gets people thinking about the past, the present, and future. Andrew wanted his old body back and his present condition was unacceptable. He sought change!

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http://i.instagram.com/p/rqoT2VjX_q/

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Ask Men's Fitness: What Do I Need to Stock a Bar at Home?

Tobin Ellis, a bar consultant and award-winning bartender, suggests buying these basic spirits: gin, vodka, bourbon, rye, rum (both light and dark), vermouth (sweet and dry), tequila, and Campari. For mixers, pick up some sugar, agave nectar, Angostura bitters, and ginger beer. And finally, keep handy some lemons, limes, and oranges. “Believe it or not, with this small setup you can mix up most of the classics,” says Ellis, “including the martini, Manhattan, old-fashioned, daiquiri, margarita, negroni, and maybe a Moscow mule or two for your less-adventurous friends. Learn to master a simple daiquiri and an old-fashioned and you can satisfy just about anybody, from that smoking-hot brunette down the hall to your grandmother paying you a visit.”