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2015 Next Level Transformation Challenge -

Join me for the Next Level Transformation Challenge. $35,000 in prizes! #mynextlevel @bodybuildingcom @kagedmusclesupps

Freak Off My Leash

© 2015 Freak Off My Leash.

Flex Lewis Q&A, Episode 1


15-Year-Old C.J. Cummings Shocks Weightlifting World

He's been called the "LeBron" of weightlifting and could have Olympic medal in his future.

Dennis Wolf Shoulder Workout 8 Weeks Out | Mr. Olympia 2015

IFBB Pro Bodybuilder Dennis Wolf trains Shoulders at the LVAC Sahara, 8 weeks out from the 2015 IFBB Mr. Olympia. Also, hear what the big bad wolf has been up to this year.

John Cena Takes Jon Stewart Down on Monday Night Raw

The former "Daily Show" got his comeuppance for helping Seth Rollins at SummerSlam.

Daniel Noccioli Trains Chest 2.5 Weeks Out | IFBB North Americans 2015

NPC bodybuilder Daniel Noccioli trains chest at Bev Francis Powerhouse Gym, 2.5 weeks out from the 2015 North American Bodybuilding Championships. Daniel trains frequently with IFBB Pro Evan Centopani. Here he trains alone and explains how he got into the sport as well as why he trains chest the way he does.

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Feuledbyfruit on Twitter

@BioLayne Sucks he has a following? Have you taken a look in the mirror lately? What's ur advice. Protein, whey protein and oh ya protein.

Sagittarius Horoscope for Tuesday, August 25, 2015

Tuesday, August 25, 2015 - It's tempting to coast when the most significant things in life seem to be going your way. But it's more critical than ever to keep an eye on your future now because storm clouds could roll in at any moment. A two-prong strategy works best for you today. First, make the most out of the wonderful opportunities that knock at your door. Second, keep a sensible backup plan ready in case your imagined scenario doesn't live up to your expectations. Assume the best, but bring your umbrella and rain boots just in case.

6 Perfect Post-Workout Meals

Eating quality food post-workout is crucial…you know, if you expect to make gains and stuff. The science on recovery is a little War-and-Peace-y in its complexity but you can boil it down to a few nutritional musts: in order to optimize your results, you need to replace the amino acids and glycogen lost during your workout.

The Ultimate Musclebuilding Stack

Phospha Muscle powers the mTOR pathway through phosphaticdic acid (Mediator ingredient), which is a signaling lipid. For starters, when you lift a heavy load, your muscle fibers receive that mechanical stimulus — triggering the release of phosphatidic acid. From there, the lipid binds to mTOR and activates mTOR complex 1, which causes the growth and repair of muscle. The more phosphaticdic acid that’s present, the more amplified effect it has on protein synthesis.

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.

Four Ultra-High-Intensity Fat-Burning Circuits

"This workout uses a 2 to 1 work to rest ratio, one of the most effective ways to program a calorie torching routine while giving your body just enough rest to keep the intensity high. This is a great combination of movements because you can do it almost anywhere. Get creative while using the same format and sub in some of your favorites once a week to mix it up."

Show Off Muscles: Neck, Forearms, and Calves

In the gym, you’re only as strong as your weakest link, so you can’t expect massive leg development or a huge squat without a solid set of calves. Likewise, you’re going to have a tough time developing rock hard pecs if you have weak hands and skinny forearms. And that barn-door shoulder width and V-taper we’re all after can’t possibly be attained with a pencil-thin neck as your foundation. These muscles need work, especially if you haven’t been hitting them directly, and the benefits of training the “ancillary” muscle groups are myriad. In fact, your body wants to maintain some level of equilibrium when it comes to size, so if you focus on these forgotten groups, your toil will result in quick gains in both strength and mass.

Five Fast Lunches to Build More Muscle

When the 18th-century British Earl of Sandwich asked his servants to bring him a piece of meat held between two slices of bread, he definitely stumbled onto something. Not only, as legend has it, did he invent the sandwich, he also inadvertently requested the ideal post- workout meal—a simple combination of protein and carbohydrates, which research shows spurs greater muscle growth than protein alone. But with a little knowledge (and some condiments—come on, Earl!) you can make this portable muscle meal even more effective. Reach for these easy-to-prepare recipes to turn steak, lamb, chicken—and even an old can of cranberry sauce—into a gourmet meal fit for a king. Or at least an earl—whatever that is.

5 Critical Tips for a Better Workout

Follow these techniques to maximize your training efforts for optimal muscle-building results.

The Complete Arnold

Today, the Austrian Oak writes a column, “Arnold’s Page,” in FLEX every month. Some months, questions are answered; other months, he discusses a training topic that should be of interest to a majority of our readers. Either way, it’s the same great information dispensed by the most famous bodybuilder the world has ever known.

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Do bodyweight squats and push-ups every damn day. Here's why: …

28 Days to Six-Pack Abs Workout Program

First up is the diet. This will become your most important component because it takes the most discipline, and if you’re not getting rid of the fat and water, then your abs are going to seem more like a two-pack. With the diet, don’t drastically cut carbs, instead burn them. Keep carbs constant until your abs are truly ready to be seen, then a quick cut will rip out the final drops of water. This is the biggest mistake I’ve seen, dropping carbs too fast and too much, which reduces energy and forces “skinny fat” syndrome instead of good fat burning. Increase your protein to 50-60 additional grams per day and amino acid intake to 10-20 grams per day of supplementation; do this while increasing your veggie intake, so that you can get your calorie count where it needs to be to shed the excess poundage. To reduce excess water weight, add natural diuretic-based products that have dandelion and green tea extract and uva ursi and cranberry. Also, make sure to hit a fat burner that cooperates with your gut, and keep tabs on your indulgences. When you’re out, resist the urge to consume heavy or sugary drinks and fatty foods.

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Branch Warren on Twitter

When you tweet with a location, Twitter stores that location. You can switch location on/off before each Tweet and always have the option to delete your location history. Learn more

T NATION on Twitter

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Protein poppers. Put them in your face. Here's how to make 'em: …

15 Ways to Gain Lean Mass

There are tons of lean mass schemes out there for a reason, no one's body wants to stay lean . In fact, our bodies tend to like being heavier. It's much easier for our bodies to store fat than it is to build muscle. Being massive and lean is a tough task for your body to accomplish. It is going to take time and patience. These 15 tips will help keep the extra pounds off and help you add slabs of beef to your frame.

The Workaholic's Workout

Specifically, the UCL researchers found that the workaholics were one-third more likely to suffer a stroke than people who worked a healthier 35 to 40 hours a week. The workaholics were also 13 percent more likely to develop coronary heart disease, according to another set of 17 studies. And although the sheer number of hours worked might not directly increase one's risk for a stroke, the study's authors suggest that kind of workload is also associated with unhealthy behavior, like heavy drinking, repeatedly triggering the body's stress response, and basically sitting in your cubicle all day.

Chuck Norris Explains What Really Killed Bruce Lee At The 1975 San Diego Comic-Con Convention

Chuck Norris gave a martial arts demonstration at the 1975 Sand Diego Comic-Con convention. Before the exhibition, he spoke briefly about his late-friend, Bruce Lee. He explained how Bruce Lee injured his back and what really caused his death, in 1973. It's a rare recording and very informational and interesting. I will be posting several more tracks from this rare album.

9 Sex Positions That'll Get Her Off Every Time

With these orgasm-inducing techniques, she’ll never fake it again (and FYI, she has faked least once or twice.)

The Smart Way To Build A Fat-Loss Diet -

Smart fat loss isn't about seeing what you can survive. Crash dieting is a recipe for burnout, metabolic adaptation, and even fat gain. Layne Norton and Sohee Lee have a better way to earn results that last!

Keys to Pain-Free Running

Shin splints can range from annoying to totally debilitating. Here’s how to make sure they never leave you sidelined.

Eat to Get Ripped

Now determine how those calories break down into grams of protein, carbs, and fat. Because getting ripped demands resistance training, and lifters need more protein than regular folks to repair muscle, set your daily protein intake at one gram per pound of body weight. You need carbs to provide energy for workouts and recover from training, so again, one gram per pound is good. As for fat, keep it low to keep calories under control (one gram of fat has more than twice the calories of a gram of protein or carbs) but not so low that you negatively impact hormones like testosterone: Start with 0.4g per pound per day.

How to Build Muscle and Burn Fat At the Same Time

Don’t be the person in the gym who checks your phone between every set, breaking any intensity you could have established. Instead, work in a focused, continuous manner that stimulates muscle growth and fat burning. Leave the phone at home or in a locker. Instead of resting between three sets of the same exercise, consider alternating an upper body pull (such as pull-ups) with an upper body push (push-ups) or a lower-body push (squats).  That way you keep yourself moving. There’s a reason CrossFit’s philosophy of performing AMRAP (as many rounds as possible) of a workout circuit in the allotted time is so challenging—and effective.

How to Get Big

There is no “simple” answer to your question, but that doesn’t mean getting big is overly complicated. If you’re a beginner, the best way to get started is with a basic routine like some regularly featured in FLEX. However, the long-term “secret” is to get to know your body: what exercises it does and does not respond to, and what training frequency suits you best. For instance, I always found that my biceps grew quicker with barbell curls rather than dumbbell curls.

8 Cardio Workouts for the Guy Who Hates Cardio Workouts

Torch fat, build muscle, and boost endurance with these eight brutal cardio routines that don't suck.

T NATION on Twitter

This exercise will take your core strength and mobility to the next level. Check it out: …

Six Steps to Bigger Quads

A training guru’s first fix for lagging quads is usually this: “Squat more.” But traditional squats aren’t always the best remedy for quads, per se. By involving the glutes, lower back and hamstrings to a great extent, the squat simply isn’t the best way to zero in on your quads. Mind you, it’s an excellent leg exercise ⎯ probably the best ⎯ but perhaps not the best for just the quads. The highly neglected front squat, on the other hand, is a squat variation that reduces the involvement from those other muscle groups while increasing the muscular stress on the quads, making it a better choice for those in need of a little quad rehab. 

Ask The Siege: How Do I Build My Own Program? -

Seems simple enough, right? But here is where I get a little peeved at certain current fitness trends. The "muscle confusion" idea that "experts" keep trying to sell is actually really dumb. Your muscles aren't smart, so they really don't get confused. Your muscles can either lift something, or they can't; they can contract, or they can't. True, a host of other factors enter into this process, but at the very basic level, that's it. If you allow yourself to think of building muscle as a simple mechanism, you will have more success than if you dive too deeply into the minor intricacies of the contractile process.

T NATION on Twitter

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Row Toward A Six-Pack

Little-known fact: The lats are part of your core, too. They help stabilize your spine just like the muscles of the lower back. When you train them to brace your body while pulling (their main function), you speed up back and core development.

Be a Stronger and Leaner Bodybuilder with Strongman Training

Incorporate these strongman training moves into your routine to become a better bodybuilder

Ana Delia: On the Bright Side

"There were times I felt like giving up," Delia reveals. “Slowly I’d start to recover, and then something else would happen. I’d think, ‘How much more can I take?’ But I’d make myself get up, brush myself off, and keep going.” One particularly heart-wrenching episode took place shortly before her brother’s passing. “I was traveling to Miami, and he came to visit me the day I was leaving. The last thing he said to me was, ‘Take me with you.’ I wish I could have.” Delia, now in her mid-30s, can’t forget the heartache and bouts of depression that plagued her a decade earlier. But her dedication to fitness and a mindset to seek the bright side in even the most demanding circumstances helped her prevail. “Everything that happens—every little step that’s put in front of us—can teach us something,” she says. “Challenges will never stop coming, and life will never stop hitting, so it’s up to us to turn the other cheek and say, ‘Bring it!’ ”

6 Full-Fat, No-Measure, Low-Carb Supertreats -

Low-fat is dead—and it's about time! Make up the caloric gap in your life the most delicious way possible—with these six embarrassingly simple full-fat delicacies.

8 Ways to Get a Killer Workout Without Machines

Impressive is the backyard mechanic who, with nothing but spare parts and rusty wrenches, takes a car that has seen better days and transforms it into an eye-catching roadster over the course of a weekend or two. How does he do it? He knows ways to manipulate the tools at his disposal to mimic the high-end machinery found in world-class body shops.

7 Winning Strategies for Growth

Backstage after bodybuilding contests, some competitors from second to last have ready excuses for their performances. These range from illness and injury to incompetent judges to “a freak of nature” victor — any of which may or may not be true. Meanwhile, some accept all blame for their fate — whether or not they deserve it — and are already strategizing what they’ll do different next time. Invariably, the latter make the greatest improvements, while those who always have an excuse for losing almost always have cause to use it.You can either be reactive or proactive. When you’re reactive, you blame outside circumstances and other people for obstacles or failures. By inference, there was nothing you could’ve done differently. When you’re proactive, you take responsibility for everything in your life and, because you’ve assumed control, you can anticipate difficulties, then devise a plan and take actions for overcoming any circumstance.

Butter In Your Coffee and Other Cons: Stories From a Fitness Insider

Three years after co-founding Fitocracy, we launched a new online coaching service to start bringing in money. We needed a way to hook people in, but no one seemed interested.

Flex Lewis on Twitter

Great to see @muscle_chef while visiting @ELCuisine HQ to see where my meals are made in NJ

40 on Twitter

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Knockout Female Wrestler Gail Kim's Top Fitness Tips

"I love to get physical in there, and wrestling with TNA I've found the women's division is so strong. I live to wrestle and I guess it's in my genes to create an impact, but I also want to prove I'm every bit as good as the guys," says Gail.

7 Celebrities and Athletes with the Weirdest Eating Habits

Usain Bolt's chicken nugget diet and 6 other celebs who eat a bit unconventionally.

16 Greatest Physiques of All Time

In this list, we've narrowed the field to the best of the best. In our opinion, these are the eight greatest bodybuilder and physique competitors and the eight greatest celebrity physiques that we've ever seen. All 16 athletes were once Cinderellas, but now they've taken the spotlight through hard work in and out of the gym. Which physique reigns supreme? That's for you to decide.

Ask Men's Fitness: "How much do I need to bench in order to have a big chest?"

Ask Men's Fitness: "How much do I need to bench in order to have a big chest?"

6 Best Moves to Lift Heavy Weight

Hoisting heavy-ass weight can be fun and healthy with proper exercise selection.

The Dorm Room Workout

Headed back to school? These two routines you can do right at "home" will help you build muscle and shed off fat from all that pizza and beer.

7 Training Steps to Pack on Size

A lot of lifters tend to bench until they puke in their quest for size and strength. While the front squat mainly hammers the quadriceps, the traditional back squat is the hands-down choice for best overall mass movement. It's estimated to involve hundreds of muscles, acting as either prime movers or stabilizers, in the upper and lower body. (After all, you're squatting while supporting hundreds of pounds on your back.) Numerous research studies show that because the squat elicits so many muscle fibers, it boosts growth hormone (GH) levels better than any exercise. More GH means greater muscle growth, as Japanese researchers confirmed in a 2006 study.

Your Diet and Exercise Plan Is Not Working. Here's Why. - Born Fitness

Here’s some health advice you won’t see mentioned anywhere: most fitness and diet tips are limited. They are the fuel to living a better life, but they are not the engine. In other words, good nutrition and an effective exercise plan help and are necessary, but ultimately they are both just pieces of the puzzle. And without...

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Peanut Butter Protein Rice Krispies Treats - Born Fitness

You want a delicious guilt-free dessert with some health qualities. These homemade peanut butter protein rice krispies treats are just that and easy to make.

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54 The Incredible Hulk Training Program
55 The MusclePharm Hardcore Series 250-Rep Challenge -
56 Xavier Martinez on Twitter
57 5 Myths about Running You Can Stop Believing
58 It's a HIIT: Intense Cardio Puts Your Fat to Good Use
59 How to Squat with Optimal Squat Mechanics
60 Nutrex Lipo-6 Black Ultra Concentrate at
61 6 Things You Need To Know About 'Female Viagra'
62 Best Moves for Building Big, Nasty Traps
63 The 40 Best Low-Calorie Foods -
64 Katrina H. on Twitter
65 WWE Network on Twitter
66 Peanut Butter Protein Rice Krispies Treats - Born Fitness
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69 Ask Men's Fitness: "Can playing mini golf improve my putting in real golf, or will it screw up my form?"
70 Allison Arthur on Twitter
71 10 Top Shaving Questions—Answered
72 Are you a Champ or a Chump?
74 Dakaar #ForeverFit on Twitter
75 4 Basic Laws of Strength Training
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83 Mr Olympia History on Twitter
84 In Season: The 10 Most Nutritious Fall Fruits and Vegetables