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Man Uses Massive Hands and Forearms to Advantage

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

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Cuts & Gainz Kit #3- Admission & Whey / Pump / Greens / Burn

Matt Puglia Trains Chest & Biceps | IFBB North Americans 2015

Matthew Puglia, veteran iron warrior recently incorporated old school, classic bench presses back into his chest training. That, plus teaming up with Chris Aceto back in November has him looking freakish in this chest/biceps training video as he prepares for the 2015 IFBB North American cChampionships in September.

Jonathan Bradley Trains Arms & Delts | IFBB North Americans 2015

NPC Light-heavyweight Jonathan Bradley trains Arms & Delts at Destination Dallas, 5 weeks out from the 2015 IFBB North Americans. John has a structure and the muscle to make a statement at the North Americans this year. After achieving an overall win last year, his perspective and goals have changed and now approaches his bigger goals with a "why-not, HELL YES" attitude.

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Sagittarius Horoscope for Saturday, August 15, 2015

Saturday, August 15, 2015 - You have much to be grateful for today and you're feeling so optimistic that you are ready to commit to something big. But even if everything appears to be on the up and up, it's prudent now to wait a few more days before jumping in wholeheartedly. It's not that anything in particular is wrong; it's just that your enthusiasm is so great now that you could miss an important detail. Embrace the moment without rushing the future.

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!

Gain 10 Pounds of Muscle in 4 Weeks

The second half of the program is all about maximizing size with slightly higher reps and an emphasis on intensity. Rep ranges move up to 10-12 for most exercises, which is ideal for promoting muscle hypertrophy (growth). Overall volume increases slightly during these two weeks, mainly due to the addition of isolation exercises that you’ll perform before compound movements for your chest, back, shoulders and legs. Called pre-exhaustion, this technique dramatically increases workout intensity. You fatigue the main target muscle with an isolation exercise, then hit it in this fatigued state with a compound move, which if done right will lead to your main muscle failing before assistance muscles give out. (For example, for chest the dumbbell flye hits the pecs directly, so your triceps shouldn’t end up being the weak link and cause the termination of the set during the bench press).

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.

28 Days to Lean Meal Plan

You'’re training hard every day with your program, going heavy on the weights and sweating up a storm with cardio. Newsflash: While that'’s critical to your ultimate success, that'’s just not enough for you to lose the fat you want to.To reach your get-lean goal, you must also follow a get-lean diet. Why? Even if you work out hard for an hour every day, that still leaves 23 more hours for you to wreck all your hard work in the gym with just one slip-up: a measly handful of chips, a beer with the guys or a burger at lunch. Diet is a huge, so to speak, part of the fat-loss equation. It's the backbone of your entire plan, the foundation of a hard body.Bodybuilding nutrition consultant Jim Juge says nutrition determines your success or failure, plain and simple. "The diet is 65% of what you need to get in shape,"” he says. Juge would know, as he'’s helped countless dedicated people reach their goals, from achieving their best body ever to placing first in bodybuilding competitions.You've got 28 days to get to your goal, so we've recruited Juge to help you every step of the way. He'’s adapted a traditional bodybuilding competitor's diet for a non-competitor (that means you!) who wants to look his best, shedding as much fat as possible in a very short time.

4 Classic Exercises to Build Up Your Biceps

Try these four classic exercises and apply the tweaks we explain in the exercise descriptions. These minor changes are enough to keep your muscle fibers guessing, and when your body’s guessing, it responds by growing.

Row Toward A Six-Pack

Little-known fact: The lats are part of your core, too. They help stabilize your spine just like the muscles of the lower back. When you train them to brace your body while pulling (their main function), you speed up back and core development.

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.

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.

Bodies at Rest

conditions (high-hormone spike and no-hormone spike) and their effects on post-work-out muscle protein synthesis. In the low-hormone spike condition, test subjects did 4 sets of 10 reps doing one-arm cable preacher curls with about 60–120 seconds rest between sets. In the high-hormone condition, test subjects did the same single-arm exercise but with the opposite arm, followed immediately by 5 sets of 10 reps of leg presses at ∼90% of 10 reps max (RM) and 3 sets of 12 reps of leg extension/leg curl supersets (1 set of each back-to-back) using the same rest periods to trigger a good spike in anabolic hormones. Both groups drank 25 grams of whey protein immediately following the workout. Cutting right to the chase, there was no difference at all between groups.

The Best and Worst Foods a Man Can Eat

BAGELS There are two sides to every bagel, and each of them represents one portion. Keep that in mind, and it's OK to indulge your carb cravings. Unless you work out in the morning. In that case, eat both halves to refill depleted energy stores. Rating: B

60 Day Revolution: The Workout Plan

There are a wide variety of sets and reps used for each phase of the 60 Day Revolution. On Upper Body Day, there are different set and rep schemes for each triset. Refer to the chart below during each week of the program. All sets and reps are expressed as sets x reps. For instance, on Week 1 (Intro) on Triset # 1, you’ll do 3 x 10, or 3 sets of 10 reps. In Week 8 (Shock) on the same triset, you’ll do 7-10 sets of one rep. Use the heaviest weights you can manage with good form during all weeks, except for Week 7; this is a DELOAD and meant as a break before you hit Week 8, the SHOCK phase where you’ll use the heaviest possible weights that you can lift.

20 Essential Superfoods For Every Man's Diet

First, we polled 40 of the country's most respected food experts-registered dietitians, college nutrition professors, and authors-asking them each: What are the 10 most important foods every guy should include in his diet for maximum fitness? Then, as the results rolled in, we ranked our experts' recommendations.

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It's the weekend. Have some dessert. High-protein, sugar-free dessert like this. Recipe: …

Best Post-Workout Foods

Rule of thumb “It all comes down to the carbohydrates and protein,” sums up Villacorta. “They’re the two key things your body needs—and right after you work out is when your blood circulates best.” If you’re main goal is to build muscle, eat at least 30 grams of protein and 30 to 35 grams of carbs within 15 minutes of your workout. If you’re just trying to stay in shape or shed a few pounds, you can take your time and eat within 45 minutes or an hour after your workout.

7 Simple Nutrition Tips For Staying Fit On Vacation -

Whether you work hard on your fitness and nutrition all year long or have just begun your fitness journey, an upcoming vacation can be an extremely tempting time to jump ship from your healthy eating habits and overindulge. Don't go swimming just yet! Here are seven tips to help you stay on track with your nutrition while having fun on vacation.

Saturated Fat: Fact vs. Fiction

Your grandparents never thought twice about eating foods that were loaded with saturated fat. Not long ago, people drank milk with cream on the top, ate whole eggs for breakfast, and enjoyed steak for dinner—and led normal, healthy lives. Yet today, despite all the warnings we’re told to heed about saturated fat and its deleterious effects on the heart, cardiovascular disease is more prevalent than ever. We corralled some of our most trusted nutritionists and asked for their best advice on saturated fat.

Build Max Muscle With German Volume Training! -

Doing 10 sets of a single exercise for 10 reps is a time-tested, deceptively simple formula for serious muscle gains. If you're ready to build serious mass, try German volume training on for size!

Henry Cavill: Super Spy

The guy who rocketed to fame as Superman is flying “solo” this month as a delivishly suave CIA agent in "The Man from U.N.C.L.E." But strip away the tights and Savile Row suits—and who is Henry Cavill?

9 Foods That Will Kill Your Sex Drive

Has your sex drive gone M.I.A? What turns us off may very well start with what we’re eating — causing you to suffer from a low sex drive. As we age, the foods that we eat can have an impact on testosterone levels , which ultimately helps determine what’s going on below the belt. To ensure that your next romantic rendezvous won’t go soft, consider cleaning up your diet by tossing these foods to the wayside.

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The 14 Best Things You Can Do for Your Body

Your quality of life is largely dictated by one factor: your physical health . And when it comes to building and maintaining a healthy lifestyle, we all know that eating right and working out are more or less the keys. But there’s more to being healthy than choosing brown rice over white and hitting the gym five days a week. To take your health to the next level, you’ve got to think details, like meditation, flossing, and sex frequency (don't worry: research says the more, the better). If you’re ready to live to 100, start off with these 14 habits.

Stretch or Die

What happens when you don’t stretch? Nothing. For a while. You lift. You get stronger. You improve your diet a bit. You get leaner. You look good. Who needs to stretch? Stretching is for yoga girls and geriatrics. Then you wake up one day and you have a slight pain in your lower back. Nothing major. “Damn,” you say, as you roll out of bed. You instinctively try to stretch it out. Maybe you lean over and touch your toes, which, coincidentally are very far from the tips of your fingers. It helps a bit, so you forget about it. You keep training. In the weight room, you are an animal. Other people look at you and say your lifts are good. But you start to notice that after sitting all day at work, your lower back is aching. You try to stretch it out. Maybe you put your hands on your lower back and do the old man, hips forward stretch with a bustling sigh, but it lingers. Not the biggest deal though, because once you get warmed up at the gym, things feel A-okay. So you forget about it. You keep lifting. You keep getting stronger. You can now squat a small automobile, which feels good. But one day you’re doing a deep squat and you feel something tweak in your lower back.

Dr Warrior's Injection of Inspiration "Rest and recovery for a WARRIOR is to go to WORK"

Dr Warrior's Injection of Inspiration "Rest and recovery for a WARRIOR is to go to WORK"

Jay Cutler's Triceps Takedown

Press up and momentarily lock out. Your focus should be on trying to take the chest out of the exercise and on working the tri’s as much as you can. Obviously, you can’t take the chest totally out of the exercise, but you have to make that connection with your triceps to get the most out of it.

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Keep Body Fat in Check with a 35-Gram High Protein Breakfast

Over a 12-week period, participants were instructed to report their feelings of hunger, and log their daily intake of foods and drinks. Their body weight and body composition were measured at the beginning and end of the study’s duration, and they each wore a device that measured their minute-to-minute glucose levels throughout the day.

Big Ramy's Six Essential Exercises

Big Ramy constructed one of the most Brobdingnagian backs ever beheld with more machine rows than free-weight rows. Yes, barbells and dumbbells provide more freedom of movement than most machines, but mechanical contraptions also have a couple of key advantages over ’bells. First, sitting against a machine’s chest pad locks you in place, so you can’t sway and distribute stress from your lats to your spinal erectors. Second, you’re usually able to get a stronger (and longer) contraction with a machine. Finally, Elssbiay often selects an iso-lateral machine (meaning the two arms move independently). This allows him to find a slightly different pace and range of motion for each arm; or he can work each side independently, doing the reps of a set for his right side and then the reps for his left side.

7 Surprising Chain Restaurant Fat Bombs

Don’t let words like salad, grilled chicken, and avocado trick you into ordering an entrée that’s actually overflowing with calories, sodium, and saturated fat.

7 Ways to Improve Flexibility

Improving your bending ability is crucial for more than just preventing injury. In fact, flexibility training is an important aspect of gaining strength and size. The typical lifter spends most of their day outside of the gym hunched forward over a computer further deteriorating any chance at proper posture. Outside of just preventing injury, having better posture helps to show off the muscular physique you worked so hard to build. Proper flexibility also goes hand in hand with full range of motion exercises like squats and deadlifts, which are major muscle builders . Having tight hips and shoulders is a limiting factor for proper form on these exercises and can limit your program.

Dolph Lundgren's 'Kindergarten Cop 2' Photos Surface

It's currently being filmed in Vancouver, but unearthed some shots from behind the scenes. Call us biased, but we think our May 2015 cover model looks pretty good in a blazer. According to Manly Movie, Lundgren's character is on the hunt for a missing flashdrive. The files contain sensitive info from the Federal Witness Protection Program, and of course, one of these little troublemakers knows where it is. That all sounds fine and good, but what we really want to know is weather we'll see some of Dolph's kickass karate moves .

Cellucor Super HD at

Warnings: THIS PRODUCT IS ONLY INTENDED TO BE CONSUMED BY HEALTHY ADULTS, 18 YEARS OF AGE OR OLDER. Do not use this product if you are pregnant or nursing. Before using this product, consult a licensed, qualified, health care professional, including but not limited to, if: you are taking antidepressants such as a MAOI (Monoamine Oxidase Inhibitor) or SSRI, blood thinners, nonsteroidal anti-inflammatory drugs, pseudoephedrine, or you are taking any other dietary supplement, prescription drug or over-the-counter medication; or if, you suspect you have or have been treated for, diagnosed with or have a family history of, any medical condition, including but not limited to: high or low blood pressure, diabetes, anxiety, cardiovascular, psychiatric or seizure disorders, cardiac arrhythmia, stroke, heart, liver, kidney or thyroid disease or difficulty urinating duet to prostate enlargement. This product contains caffeine and should not be used by individuals wishing to eliminate caffeine from their diet or in combination with caffeine or stimulants from other sources, including but not limited to, coffee, tea, soda, or other dietary supplements and medications.

The 5 Worst Things to Do if You Want to Build Stronger Legs

If you want strong legs , it goes without saying that you can’t skip leg day. But what if you hit legs religiously every week and you still can’t gain strength in the lower body? Here are five big mistakes people make when trying to achieve strong legs. Make sure you are not doing any of them.

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What Some Vegetarian Bodybuilders Won't Admit

This weightlifter acknowledges the downsides, but sees a much greater upside in following a plant-based diet.

The Art of the Deload - Born Fitness

Editor’s note: Every month I write a column for Muscle & Fitness magazine called “Born Fit.” In it, I answer real questions asked by real people on Twitter. This post focuses on deloads, “off weeks,” and how to schedule your rest. Because magazines have limited space (and I like to write too much), sometimes my responses need to be condensed. These are my unedited answers to those questions. If you want to potentially be featured in the magazine tweet at me and ask a question using the  hashtag #BornFit . -AB

Dave Tate's Six-Week Bench Press Cure

"This is the United States of America," he bellows. "Like it or not, the bench press will always be the most popular exercise. Too bad everyone sucks at it." From Dave Tate's Six-Week Bench Press Cure on Full program and more at

The Rock Reunites With An Old Friend And Shares An Emotional Update On Instagram

Great update to a cool story... I just ran into @giraffe_boy again. The first time we met months ago he was running after my pick up truck (literally running behind my truck thru the parking lot) and I thought it was an excited fan.. I stopped the truck and had an inspiring once in a lifetime moment. He told me he'd been battling Hodgkins Lymphoma and though we had never met, he said that he'd been trying to shake my hand and tell me I was his inspiration to beat it. Well I happened to run into Nick again and he told me since I posted our pic on Instagram along with our story that made national headlines - his life had completely changed. He's become a source for inspiration and hope for people around the world going thru their tough times. He's been asked to speak to kids at schools and the best part he told me.... he's been cancer free for two years now. Hell yeah bud! I always say it, but moments like this with fans will always be the best part of my job. And what a helluva reminder for us all to count our blessings.. cause there's always something to be grateful for.

Fat Loss Methods: Which Is Right For You?

HIIT If you look at any fitness intensity chart from the 80’s and 90’s, you’ll see a zone referred to as the fat loss zone, which corresponds to roughly 60% of your max heart rate. Trainees were encouraged to workout in this zone because it was thought that fat would be primarily burned for fuel and therefore, reduce overall bodyfat. Then in the 2000s, along came HIIT and EPOC (excess post-exercise oxygen consumption). HIIT involves alternating bouts of high- and low-intensity exercise, designed to increase the total amount of high-intensity work performed during one training session (Schoenfeld & Dawes, 2009) and EPOC refers to the calorie expenditure required for recovery, post workout. A HIIT protocol performed with cardiovascular exercise can include hard sprints followed by easy jogging while a HIIT protocol using weights can include sets of a barbell complex performed with short rest periods between sets. Research has shown that fat-burning zone-type cardio pales in comparison to HIIT when it comes to maximizing fat loss, as total caloric expenditure and fat breakdown are greater in an HIIT protocol (Schoenfeld & Dawes, 2009).

3 Rules For Building Bigger Arms - Born Fitness

Everyone’s first year or so of training should be spent learning movement patterns and developing a base level of strength. But once you get past these beginning stages, if you want to reach a specific goal, you have to get very specific about your training. This goes for growing bigger arms, pulling a 500-pound deadlift or getting on stage in a Speedo and a deep tan. Be a generalist and you’ll get mediocre results. Spend your hours in the gym working towards one main goal, however, will yield results much more quickly than you might expect. So, if you want freaky-deaky pipes, don’t be afraid to lay off the Olympic lifts and improving your mile time for a while and focus on the task at hand.

J.J. Watt Eats Almost 9,000 Calories A Day

Since that day back in February, Watt's calorie count has drastically increased between 6,000 to 9,000 calories a day, depending on his activity. Fifty slices of bacon, 20 chicken breasts, and 13 whole avocados, Watt was soon nearing 9,000 calories. Soon enough, cheat days came back into the picture, and brunch became a weekly food regime. "Brunch is my favorite meal, had a massive potato pancake omelet. Then I had stuffed French toast with berries and stuff. The omelet is still pretty darn healthy. The stuffed French toast was the cheat meal, but that was delicious," says Watt.

How to Fight Aging: The Hidden Benefits of Intermittent Fasting - Born Fitness

Getting older is inevitable but new science has found how to fight aging with intermittent fasting--and how this eating style might be the best solution.

The Straight-Up Chest Workout

Nothing fancy here. Just tried-and-true exercises in hypertrophy -- friendly rep ranges (8–12) and a press-flye superset finisher for good measure. “This combination of a multijoint and single-joint move will really force the muscles to respond,” says Ryno of the final two exercises in the workout. “The way I see it, great muscle symmetry is built around a nice, fully formed chest. That’s why I stuck to pure mass-gaining rep schemes and basic movements. You don’t need to get too clever to build bigger pecs. Hit your presses hard and balance that out with some isolation flye movements and you’re good to go.”

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BPI Sports 1.M.R Vortex at

Directions For 1.M.R Vortex: USE ON TRAINING DAYS ONLY. PLEASE BEGIN WITH ONE SERVING (1 SCOOP) TO ASSESS TOLERANCE LEVEL BEFORE PROGRESSING TO TWO FULL SCOOPS. Take one (1) serving (1 scoop) approximately 15-30 minutes prior to training, blended into 6-8 ounces of cold water or beverage, or as suggested by a qualified healthcare practitioner. Important Note(s): Do not exceed two (2) servings (2 scoops) in a 24 hour period. Avoid eating food or drinking a protein shake within an hour after consuming 1MR VORTEX™. To avoid sleeplessness, do not take within four (4) hours of bedtime. Taking 1MR VORTEX™ with food, or on a full stomach, may diminish its effects.

Crack the "Security Question" Code: 5 Tips for Creating the Most Secure Online Passwords

A new Google/Stanford analysis of hundreds of thousands of security questions found that most users' answers are anything but secure: Many ("What's your favorite color?") are too simple or have too few possible choices. Others ("Where were you born?") may be known to acquaintances, or can be easily learned by rifling through email you've left open, or doing simple research. And some may be used on other sites, making them vulnerable if there's a data breach.

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Winner of the VIP Mr Olympia Trip on behalf of Shawn Ray Productions & Dave Johnston of Colosseum Gym, Maryland!!

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