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Man Uses Massive Hands and Forearms to Advantage

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

Big Ramy Trains Chest in Preparation for the 2015 Olympia

Video courtesy of Oxygen Gym

Jon Stewart to Host 2015 SummerSlam

The ex-Daily Show host will emcee a weekend full of wrestling glory.

"Sweat It to Get It!": J. J. Watt and the Mannings Demand More Effort for Gatorade

Trying to drink a Gatorade without sweating makes J.J. Watt angry. And you won't like him when he's angry.

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

Prejudging Wrap-up of Day 2 | IFBB Texas Pro 2015

Team MD's David Baye wraps-up prejudging for Men & Women's Bodybuilding at the 2015 IFBB Texas Pro. Hear his take on each of the top contenders.

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Sagittarius Horoscope for Saturday, August 22, 2015

Saturday, August 22, 2015 - Handling unfinished business during the day allows you to ride the new cycle of events that begins when the Moon returns to your sign this afternoon. In the meantime, you must act responsibly by temporarily setting aside your dreams while you manage more practical matters. Don't be concerned if you're bored with the humdrum of your daily routine, since it won't last much longer. Practice patience; you will be free to fly soon enough.

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.

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.

Surprising High-Protein Foods for Weight Loss | Eat This Not That

Tomatoes are packed with the antioxidant lycopene, which studies show can decrease your risk of bladder, lung, prostate, skin, and stomach cancers, as well as reduce the risk of coronary artery disease. Just one cup of the sun-dried version will lend you 7 grams of fiber, ¾ of your RDA of potassium—which is essential for heart health and tissue repair—and 50% of your RDA of vitamin C, the superstar antioxidant that prevents DNA damage. They’re also rich in vitamins A and K.

10 Little-Known Facts About WWE Superstar John Cena

He uses the catch phrase “You can’t see me” in his pre-match talk, but how many of these Cena facts did YOU see coming?

The Complete 4-Week Beginner's Workout Program

In the fourth and final week of the program, you’ll train four days in a four-way split that hits each bodypart just once (except for calves and abs, which are each trained twice). Four-day splits are common among experienced lifters because they involve training fewer bodyparts (typically 2–3) per workout, which gives each muscle group ample attention and allows you to train with higher volume. As you’ll see, chest and triceps are paired up, as are back with biceps and quads with hamstrings, each a very common pairing among novice and advanced bodybuilders. Shoulders are trained more or less on their own, and you’ll alternate hitting calves and abs — which respond well to being trained multiple times per week — every other workout. No new exercises are introduced in Week 4 so that you can focus on intensity in your workouts instead of learning new movements.

Kids Get a Pass for Distracting The Rock During Workout

When Dwayne 'The Rock'  Johnson hits the weights , he's all about focus and getting the job done. However, being a big-time celebrity does come with the occasional distraction from adoring fans of all ages, even at the gym. Such was the case during a recent workout where a couple of kids probably became a little too exuberant when spotting the superstar.

More Inspiration from WWE Star John Cena

John Cena knows how to stay motivated, and has the videos to prove it.

60 Days to Fit: The Workout Plan

This plan is that better way and was formulated by one of the most respected individuals in the fitness industry, James Grage, co-founder and executive vice president of BPI Sports in Hollywood, FL. Grage isn’t just a successful businessman, he’s also a gym rat in the trenches who’s been pounding the iron for decades with a shredded physique to show for it.

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.

The Complete Arnold: Biceps

When doing any dumbbell curl, whether it’s standing, seated, incline, or concentration curls, start with your hand in a neutral position and then rotate it as you perform the rep so that your palm faces upward. Two inches or so from the top of the curl, twist your hand farther so that your pinkie finger is higher than your thumb and forcibly tense the biceps. The pain of the contraction is very intense, but it’s well worth it. Do this with every rep of every dumbbell curl you perform and, over the long term, it should make a big dif erence in your arm development. In addition to supinating, I preferred to let the dumbbell “drag” behind to get a stronger contraction of the biceps. Most people start a curl with their wrists straight, then flex their wrists toward the shoulders for better leverage as they raise the weights. That essentially eliminates gravity and nullifies the final part of the movement, where the peak contraction can really be accentuated. But when I curled the weight, I let the dumbbell roll down my hand and settle in my fingers so that my wrist was extended throughout each rep, not flat or flexed as you usually see.

The 12 Best Bodies in WWE History

Whether you consider pro wrestling fine theater or the most appalling spectacle on television, if you lift weights, you can’t deny that you’ve drawn inspiration from its Superstars. Wrestling has always been a melting pot of the biggest and most multidimensional athletes from all sports—from football players and powerlifters to bodybuilders and martial arts experts—and it’s showcased some of the world’s most famous physiques. We looked back at the best-developed bodies in the history of the squared circle, the ones who made us want to train and those who are inspiring today’s new generation of wrestling fans and fitness buffs.

How to Be Hardcore

“Everybody wanna be a bodybuilder, but nobody wants to lift no HEAVY ASS WEIGHT!” One of Ronnie’s famous quotes that will live on forever and probably one of the realest things anyone has ever said about training.  Everyone talks about wanting to get bigger, get ripped, or get in shape etc. but when it comes time to put the work in, I mean REAL work, they usually fold.  You also have those individuals who THINK they train hard until they go in for a training session with Ronnie.  Even at 50 years old with two replaced hips Ronnie has made bodybuilders half his age puke in the first 20 minutes of a workout.  In his prime Ronnie retired other pros from workouts who thought they could come hang with him at Metroflex in Texas.  (We won’t mention any names but they ended up covered in bags of ice!)  There’s a reason that he trained alone most of the time… no one else could KEEP UP!

Best Pre-Workout Foods

Bananas “They’re nature’s PowerBar,” boasts Dr. Louise Burke, head of Sports Nutrition at the Australian Institute of Sport and coauthor of The Complete Guide to Food for Sports Performance: Peak Nutrition for Your Sport . Bananas are loaded with digestible carbohydrates (read: fuel) and are packed with potassium, which aids in maintaining nerve and muscle function. The body doesn’t store potassium for very long, so a medium banana before a workout will help keep nutrient levels high. Villacorta especially recommends bananas for morning exercisers: “Get up and eat a medium banana with 1/2 cup of Greek yogurt. Wait about 30 minutes and then hit the gym. Your body will need the carbohydrates and protein.”

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.

The Rock's Leg Workout

Johnson hits the gym six days per week, usually focusing on one body part per day. At 40, he's a seasoned, instinctive trainer. "I go by feel," he says, and notes that when he's in the gym it's all business. "I have my headphones on. I'm listening to my music. I'm 100% focused. There's no wasted time and no wasted effort when it comes to me and the weights." And The Rock's favorite body part? Legs , which is why he leaves them for Saturday when he has extra time to train them.

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8 Rules To Stay Fit For Life! -

However, you're more than a PR or a body-composition chart. You're a person, and you're bigger than your goals. "You want to make sure you're living the lifestyle for more than just weight loss or changes in body composition," says DeCastro. "Goals such as more energy, health improvement, or greater self-confidence may sound vague, but they're the ones that will help you continue the process and ensure you don't get bored with it."

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 Health Benefits of Dark Chocolate

The frequent consumption of small quantities of dark chocolate is linked to lower BMI, according to a study published in the Journal Internal Medicine. Chocolate consumption frequency (via a questionnaire) and BMI (weight divided by height in meters squared) were analyzed among 1,018 men and women aged 20 to 85. Mood, activity per 7-day period, fruit and vegetable intake and saturated fat intake were considered and factored into the researchers analysis as well. All in all, the correlation between chocolate consumption and low BMI upheld. The mean age of subjects was 57, of which 68 percent were male, with a BMI of 28 who ate dark chocolate two times per week and exercised about 3.5 times per week. 


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.

10 Easy Recipes for Lean Muscle That Even An Idiot Can Make

In order to stay fit and get lean, you need to eat right. That means a well-balanced diet containing whole grains, fruit, vegetables, healthy fat, lean meat, and low fat dairy. But if you want to build lean muscle, you also want to include a healthy dose of branch chain amino acids (BCAA). Although that may make you think of taking a supplement, you can actually get everything you need just by eating the right foods.

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The 100 Laws of Muscle - Biotest

Be picky about where your macros are coming from and what purpose they serve. Sure, you can make kid's cereal fit into your nutritional allotment before bedtime, but is it taking the place of insulinogenic workout nutrition that would've made you kick ass at gym time and build more muscle?

Ask Men's Fitness: "What's the Healthiest Way to Eat Meat: Bone or No Bone?"

Ask Men's Fitness: "What's the Healthiest Way to Eat Meat: Bone or No Bone?"

Official 2015 Flex Lewis Classic Event Shirt, Heavy Cotton

This limited run shirt is available as a bonus courtesy of BSN to every NPC competitor registered for the event, pick up will be at weigh in on Friday, June 19th. It is now available for purchase to fans worldwide before the event.

5 10-minute Workouts to Fire Up Your Metabolism

To fire up your metabolism and shift fat burning into high gear, you don't need a ton of time. In fact, you can make it happen in as few as 10 minutes. Even better news: you can trigger this effect by strength training, running—even climbing stairs or pulling a sled. But, no matter which type of exercise you pick, the key is that you have to do it right (you must push to your max effort and get outside of your comfort zone.) These five varied routines are guaranteed to get you there.

10 Foods to Fight Aging and Keep You Lifting Longer

Chow down on these foods to consistently perform at your peak.

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The Ketogenic Diet for Bodybuilders

The ketogenic diet is a way to trick your body into thinking it’s in starvation mode while you’re still consuming enough calories from protein and fat to provide satiety and protect your muscle mass from being used as fuel. The ketogenic diet is very similar to the Atkins Diet, with perhaps the biggest difference being that on Atkins you don’t pee on ketone strips to determine if you’re in ketosis. This is the condition in which your body is releasing stored fat to fuel activity, and ketone bodies are present in your urine, providing a measurable indication that you are in this state.

3 Huge Diet Mistakes to Avoid

I am going to cover the 3 biggest mistakes I see made when it comes to the nutrition of a lifter training intensely! If you are not training hard in the weight room, these recommendations are not for you.

A Forgotten Gem

Lie across a bench with your shoulders resting on the bench top and your feet flat on the floor. Grab a dumbbell and hoist it to arms’ length above your head, with both hands pressed against the underside of the inside plate. Then, with just a slight bend to the elbows and keeping the arms rigid, lower the dumbbell slowly behind your head toward the floor. As you lower the dumbbell, try to drop your hips a little toward the floor to increase the stretch. Once you have lowered the dumbbell as far as possible and achieved maximum stretch, return through the same arc to the starting position (dumbbell straight above the chest) to commence the next rep.

Sneakerheads Rejoice: Converse Unveils the New Chuck Taylor All Star II

The new Chuck Taylor All Star II, which debuts Tuesday in both hi-top and low-top form, bears all the hallmarks of the original: It's still mostly rubber and canvas, with the iconic All-Star rubber imprint at the base of the heel and the starred patch on the inside of the shoe. And in a nod to its heritage—it has, um, big shoes to fill—the Chuck II is only out in four colorways: black, red, blue, and optic white.

Peanut Butter Banana Protein Overnight Oats - Born Fitness

The fiber in the oats and the healthy fats in the chia seed and peanut butter will keep you fuller for longer because fiber and fat slow down digestion (this is a good thing). The yogurt adds a creamy thickness that gives a slight tart twist to the sweet banana and the salty peanut butter combination. This is where your taste buds will thank you.

The 10 Most Awkward Exercises that are Actually Good for You

Mark Langowski, founder of Body By Mark Wellness and NYC-based celebrity trainer, compiled 10 exercises awkward enough to make some men avoid them, and created an entire total-body workout routine. Each exercise has a strategically matched superset exercise to maximize your results. Whether you want to incorporate a few of these moves into your weekly workouts, or perform them back-to-back is up to you. Regardless, you’ll improve muscle imbalances and weaknesses, grow stronger, and become more flexible. Your ego may be bruised at first, but you’ll quickly find your embarrassment weaning, and your confidence becoming bulletproof.

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The 8 Best Foods for Total Body Strength

Strength is our body’s ability to exert physical force on objects — also known as being able to push through a heavy set. Following a progressive overload program is one way to boost muscular strength, but sometimes it can come from the food that you eat. Packing away enough calories, macros, and nutrients can help you muster up that extra strength you need — resulting in hitting your fitness goals. Get the edge that you need in a workout by incorporating some of these strength-enhancing foods.

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5 Tips to Working Out with a Weak Back

Also, whenever you try to go heavy with a big lift, you’ll risk serious injury because you don’t have the ability to control the weight and remain in a good position – i.e., a straight or neutral back. This will limit the benefits you’ll be able to achieve with any program and turn you into a walking time bomb.

3 Ways Rest Can Positively Impact Your Workout

In a study published last May in Research in Sports Medicine , two groups of subjects were tasked with performing three sets of seated rows (which primarily work the lats), with two-minute rests between sets. While resting, one group did nothing, while the other group had their pecs stretched by a researcher for 40 seconds. Result: Not only did the subjects who stretched not lose reps to fatigue in each succeeding set, they actually got more reps than those who hadn’t stretched. Researchers also measured significant increases in muscle activity in the subjects’ lats and biceps.

How to Get a Kickass Combat Workout—Without Getting Your Ass Kicked

Any guy who’s ever watched professional boxing has wanted, at some point, to earn a boxer’s chiseled, powerful physique and test himself in the ring—until, that is, the punches started landing. But the only practical way to get that combination of full-body training—bottom-up strength, speed, agility and cardiovascular endurance—was to join a gym and commit yourself, Rocky -style, to a one-on-one trainer. But with the rising popularity of UFC and mixed martial arts, many black-belt-level gyms—boxing, mixed martial arts, Jiu-Jitsu and Muay Thai (a badass ancestor of kickboxing) places—have expanded their offerings to include programs for the average Joe looking to develop a fighter’s raw fitness. And most of your standard gyms offer basics classes such as kickboxing. Here’s how to get a kickass workout without getting your ass kicked.

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America's Girls of the Gym: Kami Pellerin

This hardbodied beauty puts the time in at the gym to get the results she demands.

Flextraordinary Productions 1989 Vintage Men's Tank, Black

Flextraordinary Productions 1989 Vintage Men's Tank, Black

Get a Flat Belly With This Natural Pre-Workout Energy Booster | Eat This Not That

While that’s not yet a reality, researchers now say that such a drink does in fact exist for your workouts. Simply downing a few cups of coffee before you lace up your kicks can help you get more out of your workout by boosting your motivation, according to a recent Journal of Sports Medicine and Physical Fitness study. To come to this finding, a group of Brazilian researchers asked 14 men to exercise with and without caffeine. On caffeinated days, the study participants were given about 5 milligrams of the energy booster per kilogram of body weight—which, for a 150-pound person is about two or three cups of java. An hour later, the men were asked to rate their exercise readiness and perform three sets of bench presses and leg presses until failure. On caffeinated days, the men were able to complete more reps of both exercises and reported feeling more prepared to hit the weights than on caffeine-free days.

Stretch Your Way to Muscle Gain

Stretching helps circulate blood and oxygen to the joints, keeping them supple and healthy. The blood itself carries nutrients and vitamins to muscles so they can heal and rebuild. Stretching also flushes the body of toxins and lactic acid that create trigger points (knots) that bind muscle fibers together, preventing the muscle from functioning at its maximum potential. And if you don't have sufficient flexibility in your back, hips and glutes, you might resort to poor form, compensating elsewhere for that inadequacy, which can lead to injury.

5 Six-Pack Friendly Beer Recipes

Your favorite beverage is good for a lot more than quenching your thirst on a summer day and giving you the confidence to approach beautiful women. In fact, it’s perhaps the most underrated cooking ingredient in your kitchen. Beer can replace some or all of the liquid—water, stock, or wine—in practically any recipe, adding its own unique flavor without adding many calories and boosting your antioxidant intake. So while you’re drinking suds anyway, save some for the recipes that follow all of which have significant health benefits and will change your opinion of beer as a mere empty-calorie indulgence food. Truth be told, you can have your drink and eat it, too.

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How to Survive Five Awkward Sex Moments

Encountering the occasional embarrassing moment during sex is inevitable. Whether you're walked in on or have a little too much "drank in the tank," the result is instant mortification--for you and her. But don't worry: There's a way to survive every awkward sexual encounter. We took five more-common-than-you'd-imagine scenarios to sex educator Barbara Carrellas, author of Urban Tantra: Sacred Sex for the Twenty-First Century , who gave us rock-solid advice on how to fix slipups between the sheets.

Don't Ignore These Five Often Neglected Muscles

WHY BOTHER?   If you don’t require neck strength for wrestling or football, you may not need to train these muscles. Some bodybuilders find that their necks expand from isometric strain during exercises like deadlifts and shrugs (not to mention the girth added by trapezius growth). Others, such as pros Chris Cormier and Hide Yamagishi, have done heavy neck training to muscle-up this area. How big you want a specific bodypart to be is your choice, but remember that your neck is usually the most visible indicator of strength — and it’s on display even when you’re fully clothed. Don’t be a pencilneck. A lot of hardgainers reading this could benefit from the sort of “headstand” that can never be compared to a writing utensil.

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