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Fighter Diet Presentation Reel

Fighter Diet Presentation Reel

Ben Pakulski - "Ask a Bodybuilder" Tips from an IFBB Pro - Ben Pakulski - "Ask a Bodybuilder" Tips from an IFBB Pro. Where else can you get your direct questions answered by an IFBB Pr...

FLEX FILES | A.L.S. Ice Bucket Challenge

A.L.S. Ice Bucket Challenge For Charity

Chest Training Primer | How to Train Chest With Ben Pakulski - Chest Training Primer | How to Train Chest With Ben Pakulski. Ben Pakulski teaches how to prime your chest for optimal growth and a mi...

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Sagittarius Horoscope for Saturday, August 16, 2014

Saturday, August 16, 2014 - You have a short list of unavoidable chores and you're convinced that you have figured out the best way to finish them all efficiently. Unfortunately, you could be feeling so confident that you inadvertently offend someone by offhandedly dismissing a suggestion that was given with good intent. Just remember that you can still accomplish what's on your agenda, even if you take the time to seriously consider a different approach. Happily, you might be able to improve your original plan if you're clever enough to keep an open mind.

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Muscle Meat: The Best Burgers

Summer’s here, and for most, that means vacation. But the job of building serious muscle doesn’t wait for the man on vacation. You’ve got to lift big and eat big to make it happen. Luckily for you, summer is also synonymous with the great American burger, and the recipes we’ve got here show a daring disregard for the conventional. Each of these delicious burgers is packed with enough protein and nutrients guaranteed to fill up your belly while helping you fill out your frame.

The Best 20-Minute Workout

101 Best Workouts Of All Time is the ultimate answer to the question "What workout should I do?" No matter what equipment you have available, from a fully-stocked supergym to a pair of mismatched dumbbells in your garage, or nothing but your body weight alone, you can build muscle, lose fat, and sculpt the physique you've always wanted.

Fun Facts About 'The Expendables 3' Cast

Jason Statham almost died, Sly hated some of his costars and more fun facts about the cast of EX3.

Get 25% Stronger in 12 Weeks

This advanced, three-phase program will lead you to new muscle the old-fashioned way - by helping you move more weight than ever.

Pump and Burn: Supps for Bulking and Cutting

You can choose from among several approaches to stay lean and large in any season. A diet lower in carbs and high in protein is one reliable method for staying trim, but stacking the right supplements can also help fill out your muscle bellies and bring out your six-pack. Combining nitric oxide (NO)-boosters with fat-burners provides all the muscle-building effects of NO supplements with fat-melting effects. And if the muscle-pumping effects of NO weren’t enough, research now shows that it plays a critical role in fat-burning. So it’s time to contemporize. Getting big and lean can now be a 365-days-a-year endeavor.

10 Ways to Eat for an X-Frame

It's the ideal silhouette to have. A wide set of shoulders that taper dramatically into a tiny waist. Then, below the waist, the physique bellows out once more into an inverted V, courtesy of a wide-swept set of quads . The look is polished off at the upper and lower extremities by beefed up forearms and calves . You could follow the best program to get wide in all the right places, but, as with all pursuits of muscle, your diet has to be kept in check. These 10 tips will help you put on the mass you seek in the places you seek it without stretching your beltline.

The Abdominal Trifecta Workouts

*Begin each of your workouts with one of these ab routines to ensure you put 100% effort into each exercise. Continue on to your regular training program after you complete all the sets and reps.

8 At-Home Workouts to Lose Weight and Build Muscle

We've all been there—the 5 o'clock after-work rush to the gym. It's loud, crowded, and you're waiting forever for equipment or free weights. But why deal with that mess when you can get a workout from home? Don't believe us? Well, here are eight routines we're confident you'll approve of.

Cut Body Fat and Get Ripped to the Bone

There’s a pretty common cycle of failure most guys go through when they’re trying to cut body fat and get ripped for summer . First, they go overboard immediately, drastically cutting calories and adding tons of cardio. When this plan inevitably backfires and they feel drained, they lose patience and start from scratch. Sometimes the process takes a few weeks, other times just a few days. Don’t make the same mistakes and fall into the cycle of failure. You can be in the shape of your life if you follow my plan and recognize the fact that you might actually look a little worse a few weeks in.

Find Power in the Bass

In a lab setting, Hsu and his team tested feelings of power in participants after listening to bass-heavy songs including "We Will Rock You," and lighter-bass songs including "Who Let the Dogs Out." If you’re looking to channel more power during your next workout , the study says to ditch the Baha Men in favor of Queen.

Apple iPhone 6 Pics -- Drool, Geeks!

Go apple! I can't wait! I have a old ass iphone 4 with 8g im wating for the 6 to come out so i can't buy one with more g

20 Rules For Staying Fit, Strong and Ripped

Bodybuilder Pauline Nordin gives us her words of wisdom to achieve and maintain fitness goals.

31 Ways To Build A Bigger, Stronger Back

If you're a fan of circuit training , this back-blasting workout video offers a great resource to pick a few unique exercises to add to the mix. According to fitness trainer, Andy McDermott - creator of this mega-move, back workout - variety is key. Not just physically, but mentally as well. Having an ample mix of back exercises to choose from ensures that you'll never have to do the exact same back workout twice. And by switching up your routine, those plateaus that prevent you from adding more muscle will be obliterated.

3 Training Tips for Tall Guys

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.

The Simple Way To Skyrocket Your Bench Press

To do this, activate your lats by drawing your arms in as if you were holding a grapefruit in each armpit—contracting the lats as you lower the bar to your lower chest. Then, as you drive the bar back up, allow the bar to follow an arcing path versus a straight-up-and-down vertical path. Using your lats in this manner will not only spare you from shoulder injuries, but will also help to increase the amount of weight you can press from the bench.

The Summer Body Project: 8 Morning-Grinder Muscle Workouts

The Summer Body Project has officially kicked off and you've finally decided to get yourself into gear. If you've been following along with the program, you're well aware of the eight-week workouts for leaning out or bulking up, designed by three certified trainers and athletes who have been in your shoes before. These morning-grinder workouts are an add-on to the regular workouts you'll be doing. The purpose of the morning-grinders is to kickstart your day, get the blood flowing, release endorphins, and get your muscles pumped.

8 Foods You Should Avoid

The foods you choose to fuel your body with must be harmonious with your training goals. Meaning, if you desire a body shaped like a sack of wet burritos, stuffing your face with fatty and processed foods would be a suitable pathway to achieving that ambitious objective. However, we’re guessing you’re after a more fit and muscular physique, eating healthy food is crucial.

The 8 Absolute Worst Foods You Can Pump Into Your Body

Everyone loves a “cheat meal” or an overindulgence of food from time to time, after all—we are human. For seasoned athletes , the idea behind a “cheat” is to eat clean for a period of time, execute workouts as usual, and then “reward” the body with something that’s normally forbidden from a healthy diet. This strategy can certainly be effective for overcoming a weight-loss plateau and revving up the metabolism, but not all foods should be given the green light, especially if you’ve set an aggressive New Year’s resolution for yourself. Tim McComsey, a registered dietician specializing in weight-loss programming shares his eight foods to avoid at all costs.

6 Summer Post-Workout Smoothies and Juices

It's time to make your blender work overtime. Build more muscle and lean out your physique with these cleansing, protein-packed recipes from chef Candice Kumai.

Crank Out More Pullups

Pullups aren't neccessarily easy; some novice gym-goers have trouble even getting one or two. Duffy recommends grabbing assistance bands, which you wrap around the bar and place under your feet. "These elastic bands will counterbalance your body weight and help assist you with getting more pullups," says Duffy. Even advanced athletes can benefit from assistance bands—they might help get you one, two, or three more reps than you normally would without assistance. Novice trainees can train with assistance bands each week and more advanced athletes could sprinkle the use of the bands every other week.

Fighter Diet News

Fighter Diet News, by Pauline Nordin: Get Buff, Get Lean

Small Angles, Big Results

All you need are an adjustable bench that allows for a number of inclined settings and a pair of dumbbells (a lighter set for flyes, though you may have to adjust the weight as you fatigue to reach the target rep) to power through this multi-angle chest workout. You can even apply this small-angle training principle to your barbell moves (for example, using a normal to very wide grip on your chest-pressing moves) and cable crossovers (lowering the adjustable pulleys from one set to the next) to ensure you're thoroughly hitting all your pec fibers.

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.

NFL Fit: Training Tips from the Seattle Seahawks

has gotten an inside look at how five NFL teams changed their game in preparation for the 2014 season. These hard-hitting stories will reveal what the players have been doing differently during this offseason compared to last year, in addition to providing workouts for you to try on your own. Check out what it really means to be NFL Fit with our exclusive preseason coverage.

Straight-Up Forearms Workout

The  forearms  serve a number of duties. Not only do they flex and extend the wrists, but perhaps more important, they contract statically (along with the muscles of the hands) to assist in gripping heavy objects. It’s easy to see, then, how a weak pair of forearms could be the limiting factor in possessing elite-level strength. They also round out a top-level physique. If your grip is lacking, so too will be the amount of weight you can use on deadlifts, rows, weighted pullups, and other measures of brute strength. Guess how many successful  strongman  competitors have a weak grip: zero. Same goes for the top competitors in the IFBB—you got ’em or you can’t win.

18 Easy Paleo Diet Recipes

With its attention to lean proteins and fresh produce, you don’t have to be on the full Paleo plan to reap the diet's rewards. Time to get cooking.

The Pros and Cons of Powerlifting for Athletic Development - Juggernaut Training Systems

This can be a double edge sword when we think back to what was written previously related to the typical athlete’s ability to tolerate 2-3 CNS stresses simultaneously. What a lot of coaches do not understand well enough is that the CNS and its relation to movement. It is working to regulate a lot of systems simultaneously. When we look at neurologically efficient athletes that excel in power development, they often take a more significant beating during lighter speed work due to the rate of execution they can achieve, but then have to deal with the mechanical trauma from the heavy loads and the additional neral fatigue that comes with getting the mind in the right psychological state for an 85%+ lift. So for more advanced athletes, it is not just the stress of loading when training this way.  It is also hard to come back multiple times in a week with the combined integrated sport work that also draws heavily on the CNS. So coaches end up losing something in the weight room or on the field, and unfortunately due to ego and fear of maintaining performance markers on both sides of the coin, you can not always predict where the system is going to leave you.

Refreshing Summer Drinks: 7 BCAA Mocktail Recipes

Many health-conscious individuals don't partake in the tradition of sipping summer cocktails, but that doesn't mean anyone has to get stuck with water. Here are 7 fun and delicious BCAA mocktail recipes!

The Guy's Guide to Affordable, Upscale Wine

The global  wine market has never felt so wholly disrupted as it does right now. “A huge discrepancy has emerged between the price and real value of well-known classics, which are often bought on name alone,” says veteran wine dealer Patrick Emerson, based in Charleston, SC. But there is a flip side to that. “The reality is, there are so many outsider alternatives around that not only taste better but also cost a fraction of the price.” So, instead of traditionally popular go-tos such as Bordeaux, Emerson recommends reds from the Italian region of Taurasi, made from the lesser-known aglianico grape. “In the American market, it’s $30 a bottle and easily the equivalent of a $300 bottle from somewhere better known.”

Save Yourself 200 Calories This Weekend

The extra 200 calories from the fast food or full service meals made up about 10% of participants' total daily intake. The study estimated there was a 20% increase in daily sodium from the restaurant meals, only 13% from fast food meals, making the restaurant meals worse in some cases. What's more, researchers note that on days when study participants dined out, they didn't cut calories during other meals.

Even Stronger Than They Look: Tom Platz

If we’re talking Tom Platz, we’re talking wheels. And if we’re talking Platz’s wheels, we’re talking squats—narrow stance, below parallel, for mega reps. Perhaps no one has ever journeyed further into the pain zone of take-noprisoners squatting. Platz, who finished third in the 1981 Mr. Olympia (which many thought he should’ve won), claims to have squatted 15 reps with 635 and 52 with 350, and to have squatted for 10 minutes straight (more than 100 reps) with 225 on numerous occasions, always while weighing less than 230.

Ask Men's Fitness: What's a Good Active Yet Practical Outdoor Date?

Ask Men's Fitness: What's a Good Active Yet Practical Outdoor Date?

Beyeke’s Back Blowout

France’s Lionel Beyeke falls into this latter category. Now, there have been some good bodybuilders to come out of France in the past 25 years: Thierry Pastel, Mohammed Benaziza, and Francis Benfatto immediately come to mind. And while we’re on the topic of Francophonic muscle, let’s not forget the Black Panther, the incomparable Serge Nubret. But none of them, with the exception of Nubret, possessed the singular gifts that the Cameroon-born Beyeke stands to make good on.

Size Secret #1: High Reps for Big Legs

Instead of lifting heavy for sets of 6–8 reps like I did for the first 10 years of my career, I decided 15–20 reps was the way to go. As soon as I increased my rep ranges, I noticed a rounder, fuller look to my legs. Now, I mix the two training philosophies. On leg presses, I go as heavy as I can for 20 reps, and on hack squats, I go as heavy as I can for 10–12. I don’t do any sets for my legs under 10 reps anymore; I just don’t get the size from it.”

2014 WBFF World Championships Take Vegas Preview

"I have a hard-ass look to me," Hoffmann states bluntly. "It's kind of nice to have a weekend where I can be girly and be pampered as if I am the Fitness Diva that I portray on stage. People who know me know that I live up to the Diva reputation—it's just that my sense of style is a little different. I have my diva moments where I am a bit needy, but my style is a little bit more tomboy-ish. I do like getting dressed up, though."

5 Best Leg Workouts on BodySpace!

No matter what your goal is—size, strength, athletic performance, or general health—MuscleTech athlete and pro trainer Marc Megna will be the first to tell you that, by ignoring leg training, you're ignoring the body part that can lead to the greatest improvements. He trains his lower body twice per week to get the best results.

The 1-6 Principle

I’d like to take a break from high-rep training and do a strength cycle, but I don’t want to lose any muscle mass. Got any favorite workouts? You should try the 1–6 Principle, a training method that’s been popular with elite Romanian and Hungarian weightlifters. I first heard about it in 1991 from Romania’s Dragomir Cioroslan, a bronze medalist in the 1984 Olympic Games who went on to become the head weightlifting coach at the U.S. Olympic Training Center. Before getting into this workout, consider that by performing only higher reps, you will not develop the most powerful fast-twitch muscle fibers. In a peer-reviewed article published in Sports Medicine in 2004, Andrew C. Fry reviewed studies comparing the muscle fiber types of bodybuilders, powerlifters, and Olympic-style weightlifters (those who perform the snatch and the clean and jerk in competition). What Fry found is that weightlifters had the highest percentage of type 2 (high-threshold) fibers when compared with the other two groups, and bodybuilders had the highest percentage of type 1 (low-threshold) fibers. The bottom line is that these muscle fibers can be developed only with heavy weights—more specifically, the heaviest weights you can lift for lower reps.

iSatori H-Blocker at

New research indicates the patent-pending nutrient matrix, found only in H+Blocker, rapidly aids in the synthesis of carnosine, which soaks up muscle-fatiguing hydrogen ions like a sponge and stabilizes pH levels in skeletal muscles... thereby promoting explosive strength gains, greater muscular contractions, and noticeably delay the onset of muscular fatigue.* That means you may be able to push out more reps and heavier weights with less fatigue and faster recovery.* As a result, the total workload and intensity you normally train at may now dramatically increase.*


4 Whey Delicious Protein Recipes

Dessert doesn't have to be chock-full of calories and followed by feelings of guilt. Dig into indulgent sweets and stay on track with these delicious, easy whey protein recipes!

Odd Object Lifting For REAL World Strength - Zach Even-Esh

One day I was put to the test, challenged, and mocked upon by big ole’ footballers– “Keg training does jack shit for you, besides the fact it is so awkward to lift. it would never be able to get as heavy as a barbell.” Now that’s true, it cannot get heavy as a barbell. But it pissed me off nonetheless. I took the challenge to their territory and beat or matched them pound for pound. Equivalent in the squat, deadlift, curl and overhead press. They did however beat me in their holy grail bench press. Then it was my turn. One keg, partially filled with 130lbs of water. None of these boys could clean n press it. Hell they struggled to shoulder it. My 225lb sand-filled keg….none of them could come remotely close to shouldering it. The water-filled keg, i could press for 3 reps per minute for an hr straight and did do 21 reps in one set. The sand-filled keg, I can lift any time and any day of the week. The footballers could power clean well over 300lbs. If that story does not tell you how much strength you could build from awkward object training—-then I dont know what to tell ya.

Behind-the-Scenes Arm Training Photo Shoot with Kevin English

Come behind-the-scenes to a FLEX photo shoot with Kevin English and photographer Per Bernal.

Labrada Lean Pro8 at

Lean Pro8 ™ is a premium protein matrix that works to build bigger, stronger, and leaner muscles — faster than ever before!* Each serving of Lean Pro8 ™ contains eight fast, medium, and slow-release proteins to give you a nice sustained flow of amino acids. These amino acids are critical to building more eye-catching muscle and increasing all-out strength.*

STRONG Life Ep 30: Elliott Hulse Throwback & A STRONGER YOU! - 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!

A Bite from This Critter and You May Never Be Able to Eat Red Meat Again

A bite from the critter can cause severe allergic reactions to red meat with symptoms ranging from facial swelling to difficulty breathing. As of now, doctors are unsure if the allergies will last, but to be safe, pack plenty of tick repellent whenever you'll be spending time in the woods. After all, a bug bite isn’t worth giving up burgers forever, is it?

Highlights from Kai Greene's Seminar, "Believe"!

Highlights from Kai Greene's Seminar, "Believe"!

Ursolic Acid

We’ve just detailed the “potential” that this supplement has, but now we must acknowledge what is keeping ursolic acid from reaching its potential. The problem with ursolic acid as a dietary supplement is its poor bioavailability. It’s thought that only ~1% of a dose of ursolic acid is actually absorbed. Efforts are currently underway to improve its bioavailability. Possible solutions include using cyclodextrins and reducing its particles down to nano size. Unfortunately, neither of these technologies are currently available in dietary supplement form. For those in the know, there is a transdermal form—but the cost is arguably outrageous considering that the theoretical improvement in bioavailability is yet unproven. For now, the most affordable way to get a hefty daily dose of ursolic acid is probably as a bulk powder. If you can stand the taste (it’s bad) it can be added to protein drinks. Otherwise plan on taking as many as 18 capsules per day. Either way you decide, take it with a meal (the animal studies we spoke about had it incorporated into their food) in case this may enhance absorption.

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