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Triple Your Gains With Squat Every Day 3.0 -

Ready to make some serious gains in your big lifts? Squat Every Day 3.0 is a 3-week wave that utilizes band tension for maximum results!

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Sagittarius Horoscope for Monday, August 17, 2015

Monday, August 17, 2015 - You might have to manage an unexpected crisis with a close friend or relative today, even if your life appears to be running smoothly on the outside. People with the best of intentions may not have a clue that you're upset and the more others say or do now, the worse you feel. However, there's no reason to prevent anyone's self-expression, since that will only raise the frustration level even higher. You don't have to act like everything is sunshine and roses all the time; sharing your concerns makes the weight of the world easier for your shoulders to bear.

Take the Guesswork Out of Training

How many times have you caught yourself asking the question, “Which exercise should I do?” You get cranking on a good program, but still find yourself questioning why certain body parts just aren’t getting any better. You look around the gym and see a lot different exercises being performed and probably say to yourself, “Should I do that?” The better question should really be, “What am I trying to improve?” Exercises are created for a specific purpose, but when it comes to building size and getting razor-sharp cuts, that reason becomes even more important. Choosing the best exercise is difficult, since most exercises have variations and may activate more than one muscle or muscle group, making it difficult to pinpoint the true target. You also have to consider how to get all your body parts worked out inside of a week while ensuring that your overall goal is met.

6 Simple Moves for Crafting Bigger Calves

Assuming your training volume and intensity are sufficient and your nutrition is on point, it’s going to come down to exercise selection. Let’s take a look at six easy moves to help bust out some bigger calves.

Muscle Fuel

But that doesn't mean visiting the nearest fast-food drive-through. No, because you have to eat srnart. You need protein, healthy fats, the right kinds of carbs, vitamins, minerals, amino acids, antioxidants - and you need them in the proper amounts and in the right ratios. Fortunately, there are a select few whole, natural foods that, collectively, provide all of the above to help you gain the right kind of weight: lean muscle. The following 15 foods fall in this category. They’re the best of the best. Incorporate them into your diet, add a healthy dose of intense training and watch the muscle add up.

7 Ways to Burn Fat Without Losing Muscle

The ability for you to burn fat and build muscle boils down to your diet and exercise habits. Within M&F and outside of it, there are plenty of fitness enthusiasts who've accomplished these goals simultaneously, serving as anecdotal evidence that it's possible to achieve body recomposition. Follow these seven tips to burn fat without losing hard-earned muscle.

Legendary Backs: Joel Stubbs

When, after his pro debut, FLEX put a then-unknown airline pilot on the December 2005 cover with the provocative question “Best Back Ever?” many balked at the alleged heresy of even asking. The bodybuilding community has now caught on to what we first saw. The 6'3" Walking Wall has bodybuilding’s all-time broadest back and perhaps its most phenomenal pose when he unfurls (and unfurls and unfurls) his rear lat spread. Best back ever? It’s open to debate.

7 Zach Even - Esh

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10 Ways To Gain Muscle

The must-do principles for anyone looking to bulk.

Hardcore Contender - Tom Platz

Coming into the 1981 Olympia, he was 26, a middling pro, noted as much for his lack of upper-body mass as his outstanding legs. But that summer he had pushed his workouts into new realms of torture and made one of the most dramatic one-year transformations in the history of bodybuilding. Not only was his upper body catching up to the previous high standards of his legs, but — forget symmetry — his legs were traveling where none had gone before, and many believe his wheels still have not been surpassed. He stunned the physique world with a third at the controversial ’81 Olympia and was the talk of bodybuilding for the following year. “I’ll win or die trying,” he famously said of the Olympia, but a much smaller tragedy — a torn biceps — derailed his dream the following year when he was favored for victory but finished sixth. His physique was never the same. Still, that brash and brutal sentiment summarized Platz’s too-brief but legendarily intense quest for the Sandow.

Epic Olympia Showdown: COLEMAN vs. CUTLER, 2003

Ronnie Coleman wins his sixth consecutive Mr. Olympia title and his fourth at the Mandalay Bay Resort & Casino in Las Vegas, showing what one observer described as "muscles on muscles" - a bigger, tighter, better Ronnie than ever before, which is what he needed to defeat a lineup of top stars all hungry for his title.


After completing a mass phase and moving on to a cutting phase, adjust the ratios according to the 3-2-1 rule: 3 g of carbs per pound of bodyweight on day one, 2 g per pound of bodyweight on day two and 1 g per pound of bodyweight on day three. Repeat this cycle as long as necessary to etch in the details. This cutting phase lowers calories and glycogen stores to burn bodyfat without resorting to extreme low-carb diets, which lead to a loss of muscle mass. #3 - MUSHY CARBS ARE BEST FOR MASS Soft-textured carbs (fast-acting high-glycemic carbs) such as Cream of Rice, Cream of Wheat, mashed potatoes, white bread and fat-free baked goods are ideal for mass building. A soft texture expedites digestion, which in turn increases insulin levels. Insulin-infused carbs reverse muscle breakdown and help to drive amino acids--the building blocks of mass--into muscle tissue.

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.

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.

6 Ways Working Out Works Wonders for Your Sex Life

No doubt about it! Hitting the gym on a regular basis can have an earth-shattering impact on your sexual performance.

10 Ab Workouts Under 10 Minutes

Abs. What dude doesn't want them? While what you eat (and don’t eat) is huge when your goal is to get ripped, working the superficial six-pack muscles along with their deeper stabilizer cousins is an important component, too. But you don't have to spend all day or even your whole gym session doing it. Whether you’re short on time and looking to get a quick blitz or wanting to tack on some extra core work to your longer weight training session, these routines from personal trainer Eric Emig of St. Louis’s Evolution Fitness can be cranked out in 10 minutes or less.

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The 5 Best High-Protein Cuts Of Steak -

Chicken and fish are bodybuilding staples, but once in a while you want to let loose your inner T-rex and dig into a thick piece of steak. After all, beef is high in protein and other nutrients that are undeniably vital to an active body. But depending on the cut you choose, steak can quickly go from a top-notch bodybuilding food to one that's going to sink your clean diet. And it's all because of the calories from saturated fat.

Tips to Master the Single-Arm Deadlift

Single-arm exercises aren’t anything new. A one-arm dumbbell preacher? No sweat. A single-leg press? Bring it on. But if we were to ask you to perform a one-arm deadlift, you might just raise an eyebrow…or both. After all, it’s a very challenging full-body press-pull (pressing through your legs and pulling with your back) that stresses your legs, back and core. Don’t think a one-arm move can do all that? Follow these steps and get it…right!

10 Mistakes to Avoid While You're Still Young -

I really enjoyed reading this article. I personally practice training smarter not harder (that includes training, nutrition, supplementation, and rest). You definitely need to keep your body on its toes and not fall into ruts of doing the same exercises over and over. This can also be said for diet. I enjoy calorie cycling and love how my body responds. I'm always changing up my nutrition (carbohydrate and fat intake) depending on my short term goals. The only thing I partially disagree with is the "If it hurts you, don't do it." I agree that if an exercise hurts you should consider stopping. There also may be cases where you need to check your form. I know for me that rear delt raises were uncomfortable at first. This was not a form issue, but more of a range of motion issue. I found that if I went lighter and built the muscle up for that range of motion that I was able to progress. Now I can do rear delt raises with 20's and have been able to develop some popping delts. This is just my experience and it is important to listen to your body.

12 "Zero Belly" Recipes

By that I mean real food—food with the power to reverse the fat-gene switches that are triggered by our modern processed diets and set us back on the path to perfect health. In fact, studies show that the more processed food you eat, the greater your weight—even if you eat the same number of calories. It all goes back to inflammation, and why I built Zero Belly to calm the fire and turn off the fat-storage genes that processed foods turn on.

Build a Bigger Back with Pullovers

Though this exercise is too often used to speculate that it creates no benefit, I will dare to say that it’s not the most effective for someone looking for back development. In my opinion, I believe the dumbbell pullover is a more effective exercise for the intercostals, abdominals, pecs, and long head triceps to be trained.  A closer look at the force angle of a dumbbell pullover exposes its inability to directly hit the lats for the majority of the movement. Gravity will create downward force to counter the direction of the pull through the beginning quarter of the lift, allowing the lats to become partially involved. After this point, however, the movement is largely horizontal (as the weight passes over the torso), leaving the lats uninvolved, and the chest, abs, triceps and shoulders much more involved. In a nutshell, all this means that a great percentage of the lift doesn’t allow its forces to oppose the contraction force of the lats, which is bad news for efficiency. It’s like trying to do a seated row with a dumbbell while sitting upright. The gravity will simply shift the force to be more challenging to the shoulders in just holding the dumbbell up to do the rows.

10 Unconventional Fitness Tools that Really Work

“The weighted jump rope is a great tool because it provides the perfect amount of resistance to challenge your lungs and muscles,” Hinds says. You can find a variety of styles, namely leather, beaded, or wire cable ropes that weigh about 1 to 2 pounds. The key is to use a weight that’s heavy enough to make your workout more demanding, but not too difficult where you lose your form. Jump forward and backwards (imitate running backwards) with the weighted jump rope to improve your speed, power, and conditioning—you’ll use completely different muscles and challenge your body, whipping it into fighting shape. 

Fix Your Diet: Understanding Proteins, Carbs, and Fats - Born Fitness

The old saying is you can't out-train a bad diet. The easiest way to fix your diet is to understand all the myths that surround the foods you love. Here's what you need to know about protein, carbs, and fats in your diet.

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Phil Heath's Olympia-Winning Chest Routine

Four-time defending Mr. Olympia Phil Heath wasn’t known for his chest early on in his professional career. The knock on Heath was that his arms and delts overpowered his pecs. People forget, however, that “the Gift” turned pro a little more than a year after he began competing—and that was only three years after he began lifting for the stage. “My first few years as a pro,” he says, “I was creating more roundness, creating more of what people saw of me at the 2006 Colorado and New York Pro shows.” (He won both.) This future Mr. Olympia filled out his physique as he rose to dominance in the pro ranks. “I think [in 2006] I showed people I had a good physique, that I was more on the aesthetic side,” notes Heath. “Now I’m a hybrid who can beat up on larger, structurally bigger guys.”

Purposeful Primitive Book Review - Zach Even-Esh

It’s been a while since I got excited about a book that was published in today’s day and age. Most of the info I tend to find accurate, effective and awe inspiring is at least a few decades old but this book has shocked me!

Power Up Your Jump Squats (Literally)

For the study, men came into the lab on three separate occasions, each time doing a different warm-up before completing weighted jump squats. For one warm-up, the men did three sets of three reps of a barbell back squat. The second warm-up involved doing three sets of three reps of a squat with a resistance band, and the third consisted of two 30-second static lower body stretches.

No Carbs Diet: The Flaw in Fat Loss - Born Fitness

And that wasn’t all that happened. Lots of dieters who made the change lost weight and felt better than ever. But the reason wasn’t what everyone assumed. While a lower carb diet can help you lose weight, it’s not that carbs are the enemy. In fact, they are a vital nutrient that will help you get lean fast and keep you energized for your workouts.

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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.

Smash Your Bench-Press Max With Wave Loading! -

Hey Josh. I've been doing a pretty simple linear program. I bench 3 times a week, 3sets of 5. Then the next week I increase the weight if I got all the reps the previous week. Do you think it's a good idea to incorporate that system in the 1st day of the week for a couple of weeks while maintaining the other 2 days or should I just do this once a week and not bench anymore during the week?

7 Ways to Make Your Biceps Workout Harder

These tips and tweaks will have your guns growing again in no time.

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Diet Plans: Considerations for Muscle Gain, Fat Loss, and Stubborn Body Types - Born Fitness

Just as important (and often overlooked) is that your current state of body composition (your ratio of muscle-to-fat) will significantly influence how your body responds to what you eat. It’s not fair, but very lean people can “get away” with eating more carbs and treats, whereas those with more weight to lose don’t have as much room to slip up in the amounts that they eat.

How Many Eggs Are Safe to Eat? - Born Fitness

If you’re looking for the healthiest way to eat your eggs, your best bet is to keep the yolk. (The exception: Let’s say you’re on a “diet” and are counting macros or keeping fat lower, there’s no problem just eating a bunch of eat whites and saving calories. Sometimes I do it myself, but the reason isn’t to avoid the yolk or for health reasons; it’s to save calories or eat fewer grams of fat per day.)

Dieting Mistakes - Born Fitness

Reverse dieting is the anti-starvation approach that avoids fad dieting techniques and creates a progressive approach to fat loss. If you want to know how to lose weight more effectively, avoid these 4 common dieting mistakes.

3-Day Ab Workout for a Shredded Six-Pack

That’s it. Designing your core workouts with exercises that fit these categories is all you’ll ever need to build strong abs and an injury-resistant lower back. They can be used as a single progression—one month you could focus only on pure stabilization, work on dynamic movements the next month, and then finally do integrated stabilization exercises the month after—or as a separate focus on each of your training days. I recommend doing all core exercises, except the ones in the integrated stabilization category, first in your workouts, before you train other muscle groups.

We Tried It: Whole Body Cryotherapy

Last year, I paid a visit to KryoLife, a company that provides whole body cryotherapy in a New York City studio, to check out the phenomenon. I walked into a tall metal chamber wearing underwear, a robe, and booties, the door was closed, and freezing cold air filled the tight space in the chamber. I stayed in the chamber for 3 minutes and temperatures reach -292° in this chamber. I did this treatment at night, after a day’s work, and my legs felt lighter and I felt a sense of refreshment.


A simple way to improve body composition and health is to adopt a high-fat, lower carb diet. You get to break the “rules” and indulge in delicious “off-limits” foods such as eggs, cheese, chocolate, macadamia nuts, and steak along with the accepted “healthy” fats like almonds, salmon, avocados, and olives.

5 Track Workouts for Speed, Power, and Endurance

Additional Warmup: Complete 4-6 alactic strides (massive bursts of energy in very short increments of time). Keep these under 9 seconds. Take a full recovery between each. Then, complete a set of 5 progressively faster 50-meter strides; the last 3 should be at your maximum controllable effort. With each successive one try to hit max speed a little sooner. Take 3 minutes to walk and perform mobility drills between each. Rest 5 minutes, then begin.

Your Foot Problems—Solved!

Your back pain may not be the result of weak abs or that extra set of deadlifts you insisted on cranking out. Instead, it could be coming from your feet of all places. As the foundation for your entire body, even the slightest issue with your feet can create a ripple effect, manifesting as joint stress, back pain, or simply a kink in your alignment that makes you more prone to injuries in your workouts. (According to a recent survey conducted by the American Podiatric Medical Association, 65% of folks with foot pain have back pain, too.) We talked to New York City podiatrist Pushpa Chauhan, D.P.M., and Golden Harper, a world-record marathoner and the founder of Altra footwear, about the common foot problems that could be royally screwing up the rest of your body—and how to fix them. Then, check out 4 Steps to Healthy Feet for ways to ward off future woes.

7 Tips to Stay Shredded While Gaining Mass

I prefer to do it once per week, which means from about noon on Saturday to 4pm on Sunday, I pig out. It’s not a cheat day so much as an intentional carbohydrate binge. I DO NOT restrict what I eat at all. In fact, I actively seek out tons of carbs to replenish my glycogen stores and more importantly, to spike my insulin production. Most low carb dieters associate an insulin spike with a complete halt to fat burning. However, when insulin gets temporarily spiked, it boosts other important fat burning hormones, which remain elevated for days.  Not only does this reefed allow me to eat normal meals on a Saturday with friends and family, it also helps me to add lean muscle while leveraging a ketogenic diet.

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Accelerate Gains With the Foam Roller

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

8 Ways to Juicy Chicken

When it comes to “What’s for dinner?” chicken breast is a common answer among fitness buffs. The king of protein is found in every grocery store, doesn’t require a culinary degree to cook, and is low in fat. A three-ounce serving of skinless, boneless chicken breast offers 27 grams of muscle-building protein and only three grams of fat. There’s just one problem with this fitness food staple: It can be unbearably boring. Your best defense against chicken-breast burnout is twofold: (1) Cook it differently, and (2) Flavor it better. The following guidelines and recipes will prevent you from ever having to choke down a dry bite of chicken again and leave you a satisfied breast man.

4 Reasons to Stop Slouching

Shoulders back, chest out. Your mom has told you a million times and, believe it or not, she’s not just saying it to nag—she actually has good reasons. Slouching not only makes you look less attractive, it can also affect your health. And, look around your office, most cube workers are guiltily of bad posture. “People who sit at a desk for a long period of time tend to roll their shoulders in and hang their head forward,” says Dr. Jason Queiros, a Chiropractor at Stamford Sports and Spine in Connecticut. “Every inch you hold your head forward, you add 10 pounds of pressure on your spine. Let’s say you’re leaning into your monitor by just two inches, that’s 20 extra pounds that your back and spinal column have to endure.” How much damage can those 20 pounds cause? Lots! But we are here to help. There are also some easy stretches you can do to help correct your slouch, which we list after the ailments bad posture can cause.

How to Get Stronger, Bigger Calves

“The most common calf training mistake I see is mindlessly going through the motions of the exercises, using excessive momentum, and bouncing at the bottom of a move,” Seedman says. To counter this, he recommends two courses of action. First, squeeze your calves maximally at the top of any movement—say, calf raises—by holding the fully contracted position for two to three seconds. This creates tension and metabolic stress in the muscle, both of which are critical for maximizing growth. Second, control the eccentric movement (the two to three second lowering phase) and hold the fully stretched position for an additional three seconds. “Not only will this break down the surrounding fascia (connective tissue that covers your muscles and hinders growth) but this technique will also produce the greatest muscular damage, which is key for triggering muscle hypertrophy,” Seedman adds.  

Auburn Summer Training 2015

Auburn Spring Game 2015 A-Day - Auburn vs Tigers

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Online Training & Coaching - 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!

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