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MD Golden State IFBB Pro - Prejudging Wrapup with Shawn Ray and Bob Cicherillo

Shawn and Bob break down the men's IFBB Pro Bodybuilding here at the Golden State in Sacramento and Shawn talks with Essa Obaid, JoJo Ntiforo and William Bonac

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Sagittarius Horoscope for Saturday, August 2, 2014

Saturday, August 2, 2014 - There might not be enough stable ground to stand on as you're buffeted around by strong emotional currents. Chatty Mercury hooks up with your key planet Jupiter, inspiring conversations and encouraging you to take a chance by talking about your dreams. Touch your deepest fears and highest hopes, but don't do it alone. Making memories is more fun when you share the adventure with someone you can trust.

3 Ben Pakulski IFBB Pro | Instagram

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Intensity is the key here. Dont forget that (he mentions it at the beginning). He goes all out on those sets of 12. One problem lifters face when lifting volume vs heavy weights is that heavy weights force you to be intense. You have to otherwise you wont be able to life it. With volume its easier to go soft and not complete as heavy as you should. Just because he said 8-12 doesnt mean you should be cruising to 12. You should just be able to do 8-10 and when you can do 12 on that weight go up again. 45 sec rests help with this as your muscles will feel fatigued and youll have to train intense to do the 20 sets he does each group. I found this out doing his 8 week program. Intensity is key, so dont let yourself off.

4 TUT Moves for Massive Pecs

To persuade a stubborn pair of pecs to grow, you’ll need to put some more pressure on them. This means increasing their time under tension (TUT)—the duration your muscles are contracting during a given set or workout.

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.

The Speed Conditioning Workout

Here’s what you need to know about speed training. There’s speed strength, which is applying maximum force at high velocities (like a power clean or snatch), and there’s speed conditioning, being able to maintain running speed for about seven seconds or longer. Both types of speed training can benefit athletes of all experience levels since being able to accelerate quickly then slow down correctly can prevent injury in the gym and workplace. Not to mention, speed gives athletes a critical advantage over their competition in the field of play. “This workout focuses on the technical component of speed training, going over the movements to perform at an optimal level,” says Curtis Williams, C.P.T., P.E.S., and former NFL wide receiver. “The moves are specific to building speed, and it works.” Blast through this performance-boosting speed workout to burn fat, get faster, and improve endurance.

The Best Protein For Your Bodybuilding Goals

When : Broken up as snacks consumed over the course of the day. "“One way of getting the appropriate amount of protein in the diet is eating healthy snacks throughout the day," says Christine Evans, a nutritionist with NatureMade. Foods such as cottage cheese, yogurt, milk, hard-boiled eggs and protein shakes are very easy to make quickly or bring with you for a snack on the go.

The Ultimate Smith Machine Workout Guide - MuscleMag

I find, when working with new people in the gym, the smith machine is great to ensure a smoother transition to the bench. I’ve noticed guys on the bench land the bar inconsistently on their chest and often times stray too far backwards, leading to shoulder strain. By starting on the smith, they can focus on the push up, position stability and getting that back arched correctly. Doing all three for novice lifters is difficult and can slow their training.The exercise allows these same guys to build up tricep strength and lift more in that plane of movement, which accelerates their overall lifting capacity, in my opinion. Can also be super beneficial in breaking through plateaus for advanced lifters. When combined with barbell incline and dumbbells as well, it can be a powerful tool. I think it gets way more flak and far less attention than it deserves. As with any tool, it has its time and place for use.

102 Ways to Burn Fat Fast

The ultimate tip list to losing weight and keeping it off.

3 Protein-Packed Breakfast Recipes

Breakfast doesn't have to be just toast, jam, and coffee. Break free from the carb-heavy, sugar-filled morning meal and start your day with a nutritious, protein-packed dish! These recipes are a great way to kick off a productive day. Not much of a morning person? Add these to your recipe repertoire for a wicked breakfast-for-dinner selection.

Music Available Now

My Music is available on Itunes, Amazon, and Google Play!

The Gift Speaks Out

“No one has gone through what I went through this year, period.” [This is a reference to his family health concerns, especially his wife’s breast cancer.] “And Kai has been able to tell his story about his hardships in life. But he’s not the only person. And I think the way I’ve been portrayed is as if Phil has this easy-ass life. They didn’t know what I went through at 3 years old, having a broken home and stuf like that, because that’s not for them to know about. That’s my personal life. I just feel like sometimes [Kai] plays the victim. And people will come up to me and say, ‘Why do you have animosity toward him?’ And I don’t have animosity toward anyone. It’s just that he’s not the only person who goes through stuff.”

Short Bursts of Running Just as Beneficial as Logging Long Miles

The findings, published in the Journal of the American College of Cardiology , suggest that running can add three years to your life, and it doesn't matter whether you clock 50 minutes per week or 180 minutes per week. Going slow didn't matter either; runners who ran at less than 6 m.p.h. still experienced the same benefit.

5 More Ways to Eat for Strength

The meals you eat before your workouts are the most critical. Consider them an insurance policy. This is your last chance to adequately fuel your body before the big workout . Right before the workout, protein is the most critical as it will prevent the muscle from being broken down for fuel and will stimulate muscle growth and strength gains immediately after the workout. Your best bet is a 20-gram whey protein shake right before workouts, as it is the most convenient form of protein and the most easily digested which means it will get its amino acids to your body rapidly. You'll also need about 20-40 grams of slow-digesting carbs to fuel your workout all the way to the last rep.

The Beach Body Abs Workout

This highly demanding abdominal workout is specifically designed to train the core region throughout the three planes of motion and produce muscle shredding results in every muscle of the core. Celebrity trainer, Jay Cardiello has used this same routine with 50 Cent, Kevin Love and Tyson Chandler. Leave no muscle behind with this intense 13-move ab circuit engineered for getting a six-pack quick.

5 Reasons You Feel Like an Old Fart

Failure to adapt to the stresses of modern life can accelerate the aging process, contribute to blood sugar issues, weight gain, aches, a plunge in energy or disinterest in sex. “Whenever I ask a man if he's stressed, he generally tells me something like ‘not any more than normal,’” says Schuler. “Well, here's the secret: Most men he's comparing himself to or his own situation is probably not normal physiologically.” Stress also causes aging at the cellular level, he says, because the "machinery" of cell function and replication slow down and malfunction.

The T-Shirt Workout

HOW IT WORKS This program devotes one day to your shoulders and lats and another to your chest and arms. In the first workout you’re making your upper body wider, and in the next you’re making it denser from front to back. You may recognize some moves from CrossFit workouts (snatch grip high pull), some from the bodybuilding world (dumbbell flye), and others you’ve seen in pictures with a “no” symbol over them, indicating danger (behind-the-neck press)—it just means we’ve pulled from all the training wisdom available, both new and old school, to get the best results possible. (And don’t worry about behind-the-neck-pressing—as long as your form is on point, you’ll be fine.)

Fighter Diet News

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

Get Bigger Arms With Heavy Weights

Building mass in your arms isn’t any different than it is with larger muscle groups like your chest or quads. Like those muscles, your arms respond to both heavy weight and high volume, but they also need time to recover for sizable gains.

The Best MMA Cardio 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.

You Should Know Squat

If you want to be the best bodybuilder you can be, and you don’t suffer from chronic knee or hip issues, then you should make the squat your best friend— whether you like it or not. Below, I’ve compiled some tips to keep in mind the next time you climb under a bar.

5 Foods You Can Overdo

In addition to weight gain, the following foods could do serious damage to your body if you consume too much.

3 Mass Building Combos

1) WHEY PROTEIN, GLUTAMINE AND OATMEALWhey is a quickly digested protein source rich in branched-chain amino acids (BCAAs). Supplementing with BCAAs can help prevent the breakdown of muscle. A small protein/carb snack before training can promote a more anabolic hormonal environment. Since oatmeal is a good source of slowly digested carbs, it can counteract decreases in energy and glycogen levels. When combined with whey protein and a glutamine supplement, the carbs in the oatmeal can help you maintain muscle during training.

It's 2014, Who Should Pay for a Date?

When the time comes to pay, take out your wallet. Some women will fumble around their purse as if they are looking for money; ignore this. If she offers to contribute, tell her that she doesn’t have to; many times these offers are just for show. If she persists, then assume that she sincerely wants to contribute, and let her.

The Benefits of Creatine

Creatine supplements are popular among bodybuilders and competitive athletes.  Creatine increases lean muscle mass by boosting intracellular water content, but other studies have shown that creatine increases the activity of satellite cells, which increases the potential for growth of muscle fibers and also aids in muscle recuperation. Recent research shows that creatine supplementation can also have a beneficial effect on cognitive performance. This is probably because creatine monohydrate supplementation results in significant increases in creatine concentrations in the human brain. Subjects were divided into a creatine group and a placebo group. They took 5 grams of creatine monohydrate or a placebo four times a day for seven days, immediately prior to the experiment. The subjects were sleep-deprived for six, 12, and 24 hours with intermittent exercise.  The researchers found that at 24 hours, the group that supplemented with creatine had significantly better performance in respect to random movement generation, choice reaction time, balance, and mood state. The study indicated that creatine can aid in the mental functions of bodybuilders who may be sleep deprived and that creatine not only aids muscles, but it may also overcome brain fatigue.

How to Wear a Tie Bar

One of the smallest pieces of your style arsenal can also be the trickiest to get right. The tie bar has been picking up steam in recent years, and while it seems like a simple addition to any outfit, we care too much to let you get caught on the scene committing a tie bar faux pas. Here's everything you need to know.

Size Secret #5: Neurological Overload Set

BEN PAKULSKI: “Neurological overload set training is something I do that contributes to muscle growth and overcoming plateaus. On the final set of a given exercise — usually for each exercise in a workout — I perform four consecutive drop sets in 20% increments and try to knock off at least 5–6 reps with each weight. I find this to be a great way to overload the muscle, as well as overload the nervous system to force adaptation.

60 Seconds to Fit: Episode 13

60 Seconds to Fit: Episode 13

Break the Plateau and Grow

People tend to accept a lack of continual progress in the gym, referring to it as “hitting a plateau.” But for
 bodybuilders, being
 stuck at a plateau is 
simply an excuse for
their failure to coordinate heavy training, 
adequate diet/supplementation, and sleep. After all, the top pros know that there are ways to tweak their training and diet to avoid plateaus—that’s one reason why they show up onstage larger and leaner every year.

11 Green Foods for Every Dude's Diet

Okay, we know asparagus may play a role in making your pee smell funky, but there is a lot more to this vegetable than that. Eat this thing, folks. Why? Because if you're interested in looking ripped, then it's one of the best vegetables for preventing fluid retention. It's also full of copper and glutathione, so take advantage of asparagus this spring and eat as much of this as you'd like. The 20 Fittest Foods>>>

8 Performance Pointers for Summer Six-Pack Abs

These training tips will help ensure you have a serious six-pack in time for the summer.

ANS Performance CREXCEL at

Taking the science to the next level, CreXcel also includes a potent combination of a highly bioavailable water soluble CoQ10 complex with Q-Xcel™ Shilajit extract. Strenuous exercise can induce ATP declines in muscle, blood and brain tissue. Supplementing with a combination of Shilajit extract and CoQ10 can prevent natural ATP decline and doubles to increase cellular CoQ10 levels more than 100% higher than with supplementation of either ingredient alone. CoQ10 plays an essential role in the electron transport chain within the mitochondria, ensuring efficient transfer of electrons for ATP production; in fact 95% of all cellular energy production depends on it.*

Neon Sport Volt at

Warnings: This product is only intended for healthy adults, 18 years of age or older. Do not use if pregnant or nursing. Before using this product, consult a licensed, qualified health care professional if: you are using a MAOI (Monoamine Oxidase Inhibitor), SSRI, or blood thinner, if you are taking any other dietary supplement, prescription drug or over-the-counter medication; or if, you 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 due 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, other dietary supplements and medications. Discontinue use 2 weeks prior to surgery. Immediately discontinue use and consult a licensed, qualified healthcare professional if you experience any adverse reaction to this product.

Arms Advantage: 5 Tips For A Great Arms Workout Routine

Ashley Hoffmann has one of the best physiques in the biz. Here are 5 of her favorite arm-building tips you can use in your workouts or in Ashley's own arms blitz!



Wave Load for Big Strength Gains

For big strength gains, straight sets just aren’t enough. Traditional set-and-rep schemes like 4 sets of 10 reps, 3 sets of 12 reps, or even 5 sets of 5 reps are limited because your strength declines from set to set, and your training stays at only one level of intensity.

Medicine Ball Exercises for Strength Training

The ability to produce maximal power depends on many characteristics that go far beyond the scope of this article; however, your goals when training power should focus on movement coordination and efficiency with the ballistic intent to move the medicine ball as fast as humanly possible despite its weight. Force depends on your ability to recruit what are called high threshold motor units, which are muscle fibers that have the ability to contract very fast and explosively 2 . This ability is also known as neuromuscular efficiency and is enhanced with explosive medicine ball training.

How Eating More Fat Helps You Lose More Weight

Eating more fat means eating fewer carbs, and vice versa. From a fat-loss perspective, displacing carbohydrates by increasing fat in your diet sets the stage for an optimal fat-loss environment. Insulin, released by your body in proportion to the amount of carbohydrates you eat, is the major gatekeeper when it comes to nutrient partitioning—telling what nutrients where they can go. Lower overall insulin levels—achieved by reducing carbohydrates—allow your body to more readily access fat stores for energy while also allowing fat to enter and fuel your muscles.

Overhead Lifting Mayhem & Shoulder Health - Zach Even-Esh

Hey Zach, I like this “soul-lifting” concept, it really frees me up to just work and not think too much about what I’m doing. Here’s my morning session, just completed: Sandbag Squats, 120lbs, 10×5 sets; Walking Lunges holding a gravel bag 45lbs, down and up my driveway, 35 steps each way, on a hill, 3 sets; 50 pushups on my kettlebell handles; finished off with farmer walk, 35 k-bells each hand for a mile, downhill and back from my kids school. I can barely type now. Took your good advice and don’t sit or bend over to rest. Killer… keep up the good work.