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#DateABroMan: Online Dating Video Submission

Robbie and Jessie are looking for love and YOU just might be Ms. Right-For-Tonight! If you think you’re the perfect match, submit a video on Twitter, Instagr...

Ben Pakulski Heavy Deadlifts to Grow for 2012 Mr Olympia

Ben Pakulski Heavy Deadlifts to Grow for 2012 Mr Olympia. - - Bodybuilders Ben Pakulski and Dr Layne Norton execute heavy defi...

Ben Pakulski Lunges for Optimal Leg Growth and Power - Ben Pakulski Lunges for Optimal Leg Growth and Power - IFBB Pro Ben Pakulski teaches how to perform a proper reverse lunge to...

20140821 170524

shoulder workout with Mr Natural Olympia and Universe John Hansen in Tampa Powerhouse Gym.

Ben Pakulski Lunges for Optimal Leg Growth and Power - Ben Pakulski Lunges for Optimal Leg Growth and Power - IFBB Pro Ben Pakulski teaches how to perform a proper reverse lunge to...

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Top News
Sagittarius Horoscope for Saturday, August 23, 2014

Saturday, August 23, 2014 - Although you crave your personal freedom at any cost, there still may be a hidden price to pay today for having things your way. Although you're willing to jump through the necessary hoops, others might not support your agenda now. It's honorable to give those you love the benefit of the doubt but their lack of enthusiasm bothers you. Don't let your annoyance fester or it could turn into something worse. Expressing your truth a little at a time is healthier than letting your anger take control.

Jay Cutler: Flex Photoshoot after the 2009 Olympia

Jay Cutler: Flex Photoshoot after the 2009 Olympia

Bodybuilding Nutrition: Healthy Snack Options

While getting a healthy array of body-friendly food at crucial mealtimes - breakfast, lunch and dinner - should be the cornerstone of your overall nutritional approach, it is the in-between times that can often make or break your physique. If you're chained to a desk all day, for example, you may find it difficult to keep on track with your food intake. As a result, your energy and metabolism come to a screeching halt, leaving you staring blankly at a computer screen and slowly widening at the hips. Getting the right snacks at the right times could make all the difference in how much progress you're able to make. Follow these guidelines for healthier snacking during the day.

Eating for Abs: The Beach-Body Diet Handbook

The only way you will ever lose fat and see your abs is if you eat fewer calories than you're eating now. Nothing else—not lifting weights, not cardio, not supplements—can offset failing to adhere to this simple rule. Period. So if you can put your pizza and beer day on hold for the next six weeks, read on, and we'll show you how to get a six-pack before summer is over. IT COMES DOWN TO CALORIES

Superbodies: The 10 Fittest Comic Heroes

From the very early days of the sport, bodybuilders have been inspired by comic books. Bodybuilders , in turn, went on to inspire a generation of comic book artists. Now, in the era
 of the comic book movie, the actors who portray superheroes have inspired gym rats and future bodybuilders around the globe. 
In honor of this powerful, self-perpetuating circle of motivation, we rank the top 10 superheroes who got the big-screen treatment from actors who trained their asses off. The criteria to make this list was simple: The character in question had to be a hero whose original source material was a comic book, and the actor portraying the character had to show an exemplary physique onscreen. To nip some FAQs in the bud before they sprout up: Since Conan the Barbarian’s source material was a novel, Arnold’s portrayal of that character is ineligible. Likewise, Arnold’s turn as Mr. Freeze in Batman and Robin is also out, as this list honors heroes, not villains.

Healthier Eating Habits: Kickin' the Junk Food

Keep your carbs low prior to training. We want to take advantage of the post-exercise increase in insulin sensitivity. We’ll further mitigate this effect by somewhat depleting your glycogen stores prior to training. This means no carbs while training. You’ll lose some of the pump (but not much). That’s the price you’ll have to pay for wanting to snack on Skittles while staying lean. You’ll have plenty of carbs stored in your muscles to fuel your training , so don’t worry too much. Having slightly depleted glycogen will create a void that your post-workout snacks can fill.

The Body Shocker Workout

Thomas Jefferson said, “It’s a poor mind that can think of only one way to spell a word.” Had our founding father known his way around a gym, he’d surely have found the same to be true of how we use a piece of exercise equipment. Just because a tool is designed for one purpose doesn’t mean it can’t serve others. Here’s how to get more out of common training equipment to hit your muscles in new ways, work around injuries , and cut minutes off your workouts.

Two Spine Mistakes Revealed

The take-home point is this: It’s important to remember that the vertebrae are treated with such special care when weight training because it encases the spinal cord which receives stimuli from the brain and sends it to nerves, which fire your muscles. These vital processes can be inhibited when the cervical spine is held in a compromised or awkward position (like flexion) that can act to dull that electrical current. In other words, keeping the cervical spine neutral matters just as much as it does for the rest of the spine, in order to get the most out of your lifts – especially when it pertains to the upper body.

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Nutrition Fix: Eat on the Cheap

>>CHOOSE NEGLECTED CUTS: When you do buy meats, branch out from chicken breast and salmon by turning more often to cheaper items that get overlooked, such as chicken thighs, mussels, turkey drumsticks, pork tenderloin, and skirt steak. These are almost always cheaper by the pound than more popular meats but still deliver all the protein you can stomach.

Cook Like a Pro: The Secret Playbook

it releases some of its own juices,” Forgione says, “which is why cooking it in a broth is smart.” Take a couple of fillets of halibut or cod, season them with salt, and place them in an ovenproof sauté pan. For broth, you need just three ingredients: clam broth (1 cup), lemon juice (½ cup), and white wine (½ cup). Mix those together and add whatever herbs you happen to have on hand—fresh bay leaves, a sprig of oregano, some basil or parsley. Pour broth into the pan until it reaches halfway up the fillets. “Leave the tops showing so you get color,” says Forgione. Bring liquid to a simmer on the stove top, then transfer to a 400° oven for 5 minutes. Transfer to plates and squeeze with lemon.

Build Sleeve-Splitting Arms

HOW IT WORKS The main way we know to build muscle is by lifting heavy weights , but we assume you’ve done enough of that already; and if your arms are still skinny, you need to try another method. One of these is focusing on the eccentric (lowering) portion of a rep, which causes more damage to the muscle (a necessary component of making it grow) and is associated with greater rebuilding of that muscle. Another is isometric holds—stopping at the hardest point in a rep’s range of motion. Finally, there’s volume: Lots of sets and reps have been shown to exhaust the muscles like nothing else and force them to grow. Hey, we can’t explain exactly why it works, but at least we know it does.

Straight-Up Delt Workout for Massive Shoulders

One of the worst feelings in the world is the anticipation of delayed-onset muscle soreness (DOMs) that never materializes. You may feel a little tight the next day, but it’s not the kind of soul-rending ache in your muscle bellies that you typically associate with growth. These are the times when you typically commit to crafting (or adopting) a routine designed to remind those muscle fibers, whose growth-resistant antics now border on contempt, who is really in charge. And when it comes to your shoulders, this type of beatdown is even more important. Trained to some degree on every other workout day, delts are quick to become complacent. But with a careful mixture of exercises and the proper manipulation of training variables that push your muscles beyond failure, your shoulders can see impressive and oftentimes rapid growth.

How to Train Hard in a Commercial Gym

You’ve put in a few solid years of training and you’re ready to take your workouts to the next level. Problem is there’s no sports performance facility or powerlifting gym within a 50-mile radius of where you live. So how do you get in hardcore workouts while being surrounded by cardio bunnies and dudes flexing in the mirror? Follow these 5 tips and you can turn any average, commercial gym environment into your version of muscle beach .

The 14 Best Things You Can Do for Your Body

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

Florida Physique

John Hansen interviews the winners from the 2014 NPC Florida State Championships. 2014 NPC Florida State Bikini Winner Amy Lindsey 2014 NPC Florida State Masters Men’s Physique Winner Frank Same 2014 NPC Florida State Masters Men Bodybuilding Winner Andre Vaughn 2014 NPC Florida State Men’s Bodybuilding and Figure Open Winners Jesse Dean and Yordana Alayon […]

Super Trooper

We've included for you Schwarzenegger's chest/back and biceps/triceps superset workouts. Since we don't recommend jumping righ into these grueling routines, we suggest that you modify them by knocking three sets off each exercise to start. After two weeks, add one set to each exercise per week until you've reached Schwarzenegger's full routines. Once you've gotten to that level, stick with each program for no more than eight weeks. Then return to standard single-bodypart training for eight weeks. This way, your body won't adapt to one particular style and grow complacent. This technique, known as the Weider Muscle Confusion Training Principle, was also one of the Oak's favorites, and with his record of success to back him up, you might consider trying it as well. - FLEX

Master the Three Most Important Lifts

Whether you want to pack on muscle, burn fat , or just fend off the decrepitude that comes with aging, the list of exercises that will help you make the most progress in the least time is surprisingly short. When done properly, the good-old squat, bench press, and deadlift each draw on miles of muscle fibers, toughen up bones and tendons, and light a raging fire under your metabolism.  To master these three all important lifts, follow these steps—and watch your fitness goals fall into place.

10 Rules to Eating for Mass

Pssst! Come here. C’mon . . .closer. We’ve got a secret for you — a diet secret that will allow you to add loads of sinewy mass to your physique, the way the pros do. In fact, it’s a secret all the pros already know and the one that, if you ever hope to get to their size, you need to know, too. The secret is . . . there ain’t no secret. Sorry if that disappoints you. But when it comes to eating for mass, there are no clandestine shortcuts or magical elixirs. You just need to eat foods that you’re already familiar with and you need to consume them in large quantities.

Band-Only Shoulder Routine

The knock on lateral raises done with free weights is that the first half of the movement is easy. Your shoulders start to really kick in only toward the top, when your arms are extended out from your sides. Bands, however, put tension on your muscles throughout the whole movement and make it harder at the end range of motion. If you thought bands were just making the best of a bad situation (no free weights), this workout will change your mind—and fry your shoulders.

The Inside Scoop on Trans Fat

Your best move is to religiously read nutrition labels and make sure any food you eat contains zero grams of trans fats—right? After all, as of 2006 the Food and Drug Administration made it mandatory for food manufacturers to list trans fats content of packaged foods. Yet ensuring that you get less than the 2-gram daily maximum of trans fats recommended by the American Heart Association (AHA) can be trickier than it seems. That's thanks to a loophole in labeling laws allowing food manufacturers to label foods as containing "zero trans fats" if the trans fats content is less than 0.5 gram per serving.

Fighter Diet News

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

5 Things Interviewers Notice About Your Appearance

5 Things Interviewers Notice About Your Appearance

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!

A Damn Good Egg White Omelet Recipe

Looking for a healthy breakfast? This low-fat recipe from chef Bobby Deen is packed with vegetables and lean protein.

Post-Workout Snack Idea: Corfu Savory Yogurt

Take that protein-rich Greek yogurt up a notch. How? By adding savory super-food ingredients that pack fiber, folate, and healthy fats.

America's Hot Girls of the Gym II

ANGT (America's Next Great Trainer) presents the 2nd installment of America’s Hot Girls of the Gym. We hit gyms across America to catch some of the hottest, fitttest girls in action. In this 2nd series, we pick up where we left off by showcasing those fit and sexy ladies who have put their time in at the weightroom to build a rockin' physique. So check these hardbodies out and get inspired to build your own masterpiece in the gym.

4 Reasons to Never Buy a Woman a Drink

Why? When you walk up to a woman and offer to buy her a drink, she’s not thinking about James Bond. She’s thinking about all of the loser guys who have approached her and offered to buy her drinks over the years. Attractive women who get hit on a lot don’t have time to get to know every man who approaches; they make associations and look for patterns. With many women, a line like this will get you blown out right away. Why A**holes Get Girls>>>

Hormone Control

A number of bodybuilders have e-mailed me requesting the same thing: “Can you check out my precontest diet?” Time and again, their approach to dieting is the same: no carbs. A no-carb or very-low-carb plan can be effective — it almost always means fewer calories, so that’s a plus. It also means insulin, a potentially fat-storing hormone, is controlled. But it doesn’t guarantee a ripped fat-free physique. Getting ripped is about controlling calories while simultaneously keeping hormones in balance. That’s what this article is about — providing the guidelines for a hormonal profile that will keep your metabolic rate humming to burn bodyfat. Here’s the data on six main hormones you need to know about.

Whey Or Casein For Muscle?

Most people involved in the health, fitness, and bodybuilding industry are all too familiar with whey protein, namely whey protein concentrate and whey protein isolate. Both of these whey proteins are considered “fast-digesting” and have a high biological value (100–104). WPC and WPI are typically used pre- and post-training, or anytime someone needs a fast and efficient protein source in their body.

The 10 Hottest NFL Cheerleaders This Season

It's the most wonderful time of the year, folks. No, not the holiday season, it's the period of those final weeks of preseason where every NFL fan is scrambling to get his or her fantasy team in order, while brimming with hope that this year will be a big one for his or her beloved team. Most of us will have our hopes dashed and decimated by injury, misfortune or worst of all, the cold, hard truth that our team sucks. But for 25 of the 32 teams in the league, no matter how bad they are, they will always have their cheerleaders to motivate them. We took a little tour of some preseason games to showcase what you can expect to see on the sidelines this year.

How to Deal with Neck Pain

Constant pain and stiffness in the back of your neck. You can’t turn your head side to side. The pain may also have spread to your upper back or shoulders.

5 Signs You May Be Dehydrated

Working out hard under the hot sun? Watch for these warning signs that your body’s too low on H20.

Prep to Get Lean

This by-product of soap manufacturing is a colorless, viscous fluid with many benefits of its own. One of these is as a preworkout supplement. Taking glycerol before workouts helps you get leaner and harder, and improves vascularity. Another crucial benefit of glycerol as a sports supplement is its ability to support hydration for better performance. Glycerol boosts hydration by increasing osmolarity, allowing liquids to move to where they’re needed in your body; staying hydrated boosts both energy and endurance.

Classically Trained

“My family is more important to me than anything, so I would never do anything to jeopardize my health and shorten the time I have on Earth with my family. That alone would keep me from ever getting caught up in the size game. I truthfully wouldn’t want to be that big, either. I just like a pleasing physique. I have tremendous respect for Ronnie Coleman. The man is just incredible. People have asked me many times if I could or if I would want to be Ronnie’s size to be Mr. Olympia for a year. My honest-to-God answer is no. I feel uncomfortable when I go up to 245-250 pounds. My knees and joints start to hurt at that weight. I just can’t imagine getting any heavier. It’s not the kind of look I’ve ever wanted.”

The 2014 Protein Pow Invention Box Challenge

I’m really excited to announce the launch of this year’s Protein Pow Invention Box challenge. This is a competition designed to test your creativity, your cooking, and your palate. The competition will be FIERCE and open to everyone – no matter what their location may be. And the prizes? Ohhh… the prizes this year are phenomenal! But let me first tell you a bit more about the competition: s

Lie to Your Workout Buddy for Better Results

For workout partners, this justifies a little friendly ribbing. Go ahead and tell your buddy you’ve seen your great aunt do ten more pullups than he just did. The little white lie in the gym might hurt his ego, but it won’t hurt his results.

Grooming How-To Guide: Choosing a Summer Scent

From salty oceans to smoky grills, the undeniable smells of summer evoke good vibes, great times, and epic adventures. Your warm-weather cologne should be just as unforgettable. So amp up your arsenal with the must-have scents of the season. Upgrade Your Hair Products for Hot Weather>>>

Rip it Good

There are many different types of “fat burner” supplements on the market, but perhaps the most popular and effective category is thermogenics. Thermogenics work by boosting the body’s metabolism. That is, you burn more calories during a given activity, even if you’re just sitting on your butt watching Pumping Iron again. Most products achieve this effect by increasing norepinephrine (a neurotransmitter that the nervous system releases; it is basically a form of adrenaline). Synephrine is one supplement that raises norepinephrine. Try doses of five to 20 milligrams (mg), from a standardized Citrus aurantium extract, once or twice daily for amaximum of 40 mg per day.

H.U.G.E Top 10 Training Mistakes: Part 1

We’ve come up with the top 10 most common derailments of your training progress.  Open your workout notebook and pay close attention as we count down from 10 to 6, and the top 5 in Part 2.

Hardcore Contender - Mike Mentzer

In the summer of 1979, if you had viewed an upstart, 27-year-old philosopher and former pre-med student with the alliterative name Mike Mentzer as he prepared to make his Olympia debut by trading sets with his youngest brother Ray (who won that year's Mr. America), it would've looked like some sort of madness.  Perhaps it still would. But at the end of the '70s, it was marked contrast to the high-volume, high-frequency norm as performed by virtually everyone else, including then-reigning Mr. O, Frank Zane.

Seven Ways to Eat More Superfoods

Stocking up on superfood  supplements can feel overwhelming and can get expensive, fast. How do you even consume them all anyway? While you may have blended your fair share of less than palatable superfood smoothies, there do exist products that do the work for you. From bars and cereals to powders, here are seven ways to sneak more superfoods into your day without popping a single pill. 

The Best Anytime Workout

Set a timer for however long you have—even if you’ve got only 10 minutes.  Complete as many reps as you can of each exercise, and count them. Stop a set when your form breaks down, and rest as needed. Make note of your total number of reps for the workout. Each time you repeat the workout with the same time period, try to complete more total reps. For example, if you worked out 10 minutes on Monday and then 25 minutes on Wednesday but could manage only 10 minutes again on Friday, try to get more work done in Friday’s session than in Monday’s. Try to perform the workout four to six times per week.

M&F Facebook Survey Results: "I Work Out Because...."

We recently asked our facebook fans to give us their top reasons for working out. Needless to say the response was overwhelming. Some were serious, some inspiring, and a few were pretty damn funny. And while we can't list them all, we decided to pick some of our favorites and share them with the rest of M&F nation.

Ask Men's Fitness: What Hairstyle Is Most In for Fall?

Dry hairstyles are old news, says Jason Shankey, a Belfast-based  grooming  expert. Today, he says, it’s all about “pompadour-inspired styles, but with more volume and height, and a sleeker look using more shine-based product." Think Ronald Reagan and Elvis Presley, but with a modern edge. “It’s an adaptation of the sleeked-back Brylcreem look,” says Shankey.

46 Foundation Series 100% Casein at

Here at, our goal is to help people like you meet your health, fitness and appearance goals through information, motivation and supplementation. We want you to have every possible tool at your disposal, so we constantly add more articles, videos, workouts, diet plans and transformation stories to our website. We've also developed a full line of our own nutritional supplements that—when combined with the right workout and nutrition program—will help you reach your goals. All products have been formulated to the highest standards with high-quality, effective ingredients that produce real results. If you aren't completely satisfied with any product, return it any time for a full refund.

Creating the Perfect Muscle Monster

After the finals of the 2002 Show of Strength, Ronnie and I had a long talk and knew that in order to continue on with our reign of Mr. Olympia victories, we could no longer sit back and be comfortable with the game plan that had garnered wins so often before; it was time for the reinvention of Ronnie Coleman, and this is where the plan for creating the perfect muscle monster began. We knew it was time to give the audience and the judges something they had never seen before from Ronnie—or from any other Mr. Olympia for that matter—and that we would have to push things harder than ever before, but we would also have to be fresh.

5 HIIT Kettlebell Workouts for Fat Loss

DIRECTIONS Partner 1 holds a  plank  while partner 2 performs 10 reps of the kettlebell clean and press, with one kettlebell in each hand. Without rest, partner 1 then performs 10 reps of the clean and press while partner 2 holds a plank. Repeat this for nine reps and continue counting down to 1 rep. Rest for 5 minutes and repeat the workout, but this time, start at 1 rep and count up to 10 reps. THE WORKOUT Set 1 Partner 1: Plank Partner 2: 10 KB Clean and Press Partner 1: 10 KB Clean and Press Partner 2: Plank

How To Count Macros Ebook - Sohee Fit

Online coaches are all the rage nowadays. Which is great, because that means that more people are (supposedly) interested in helping others all around the world get healthy, drop fat, and gain lean muscle. Unfortunately it also means that there are people out there who don’t have their clients’ best interests in mind and will all too readily shell out cookie cutter meal plans for them to blindly follow.


Welcome to the Women's Tab! Here, you'll find the best information that will help you reach all of your fitness goals. You'll learn how to exercise and eat for lean muscle and less body fat, how to exercise with proper form, and even how to train from everything from a 5k to a physique competition.

51 A Method to the Madness
52 Ketogenic Diets for Bulking
53 BPI Sports 1.M.R Powder at
54 Top Secret Nutrition Pump Igniter at
55 The Fitness Industry Accepts The Ice Bucket Challenge
56 Healthy Recipes: Apple Pie Protein Cupcakes
58 STRONG Family: Blood Is Thicker Than Water. Friends Come & Go. - Zach Even-Esh
59 Bailey 44 Dorset Dress in Black from
60 10 Best Sources of Fiber
61 Forced-Rep Training
62 STRONG Life 31: Chad Waterbury & Bodyweight Volume Training - Zach Even-Esh
63 Hugh Jackman Deadlifts Massive Weight to Play Blackbeard