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Asia Monet Performing with #WORLDOFDANCE on August 30th at Universal City Walk. I will be performing my hit single "Go Back" and sharing the stage with the J...

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Dwayne "The Rock" Johnson and his HERCULES co-stars hit the red carpet premiere in Berlin, Germany. Follow The Rock: Twitter: Fac...

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5 Ways to Work Out Without Weights

It’s 2014. And with all the knowledge that’s out there now about exercise, there’s really no excuse for not achieving your fitness goals. You can’t argue that you don’t know what to do because there are hundreds of coaches offering thousands of different programs (pick one!). People love to say they don’t have time to work out, but there are dozens of routines that can be completed in minutes .

Workout Finisher: Fat Incinerating Cardio

You’ve done your foam rolling. Actually spent time warming up with movement prep. Banged out heavy sets of deadlifts. Crushed the bench press, pull-up bar and leg press machine. You even managed to fit in a few rounds of high intensity intervals on the rowing machine. All that’s left is for you to shower, grab your protein shake and head on home. But wait, if you haven’t included a “finisher” - usually a brutal one to two set single-exercise or circuit protocol - you aren’t really finished with your workout.

9 Tips to Lose Fat Fast

Drinking whey protein as a between-meals snack is a smart way to enhance not only muscle growth but also fat loss. UK researchers found that when subjects consumed a whey protein shake 90 minutes before eating a buffet-style meal, they ate significantly less food than when they consumed a casein shake beforehand. The scientists reported that this was due to whey’s ability to boost levels of the hunger-blunting hormones cholecystokinin and glucagonlike peptide-1.

How Arnold Built His Legs And Abs

If you've ever done a grueling leg workout—lots of heavy sets of all the most challenging thigh movements—you know it takes several days to recover. Even walking up a flight of stairs can be test of iron will. But for one professional bodybuilder whom we know as The Austrian Oak, the task was made three times as difficult as he completed his high-volume leg workout on Mondays, Wednesdays and Fridays. A monster front-and-rear-thigh crusher that included up to 46 sets—not counting calves and abs, which were also done in the same workout—that would cripple mere mortals.

10 Best Outdoor Workouts to Burn Fat and Build Muscle

Last winter, we shared eight intense indoor workouts to get you in top-notch shape while avoiding the harsh weather. Fast-forward a few months and it’s summer—and time to get ripped quick. A great way to blast fat is to train outdoors, where there is plenty of room to sprint, throw things, and simply show off your inner athlete. Training outside also provides a change of scenery from a sweaty, bustling gym to a technology-free zone. Get lean fast with these 10 outdoor workouts designed to burn fat on any terrain. 

The Best Body-Recomposition Workout

Hala Rambie, a scientist who defected to West Germany during the Cold War, found that fat loss could be accelerated by raising levels of blood lactate—an energy substrate. More lactate corresponds to greater release of growth hormone, which tells your body to grow muscle and burn flab. The best way to raise lactate quickly is to pair upper and lower-body exercises, or opposing movements, for rep sin the 8–15 range. The sweet spot for sets is three, and rest periods are restricted to 30–60 seconds. This approach has since become known as German Body Comp.

Should You Care About BMI?

Doctors, healthcare providers, and personal trainers emphasize body mass index (BMI) for a myriad of reasons, from personal weight loss aspirations to insurance premiums. Think you’re fit, fat, overweight, or obese? Find out with a simple number, a number it turns out is based on a equation developed in 1832: a person’s weight divided by the square of his height.

Ask Men's Fitness: Will Running on Pavement Every Day Kill My Knees?

Science would tell you to run on, brother. “There is a lot of research that shows your body and muscles can ‘tune’ themselves to whatever surface you run on,” says Reed Ferber, Ph.D., an athletic therapist and director at the Running Injury Clinic in Canada. “In other words, your muscles will adapt and minimize impact forces and joint loading regardless of whether you run on a hard or a soft surface.”

The No-Weights Couples Workout

Reps: 15-20 How To: Sit facing your partner with the bottoms of your feet touching, knees slightly bent. Keep your back straight, maintaining good posture throughout the move. Each of you will grasp one end of the towel. Like a choreographed tug o' war, one of you executes the pull as the other slowly releases using a three-count. Pull the towel into your midsection, then squeeze your lats hard as your partner begins to pull in the opposite direction. Switch directions until you each perform the desired number of reps.


MusclePharm AMINO1 Is A Revolutionary Sports Performance Muscle Recovery & Hydration Drink! Get the Lowest Price on AMINO1 at!

Top 10 Yoga Poses for Men

Mastering these basic yoga poses will help you strengthen and stretch your muscles, improve your posture, and prevent workout injuries. So…what are you waiting for? Prepare yourself for serious challenges on and off the yoga mat.


ELIGIBILITY: The Twitter contest (the "Contest") is open to Twitter members who are 18 years of age and older at the time of entry ("Contestant"). Membership and enrollment in Twitter are free. Contest is open only to legal residents of the United States and the District of Columbia (excluding Puerto Rico, Samoa, Guam, the US Virgin Islands and any other U.S. territories and protectorates, and individuals with an APO or FPO military address). Contestants may not be members of any guild, union or other organization that may prohibit them from participating in this Contest and that would restrict, require due payment or otherwise have the right to oppose such Contestant's participation in this Contest. Employees, contractors, members, and agents of, LLC, Liberty Media Corporation (and companies owned by Liberty Media Corporation), and members of their immediate family (including spouses, parents, siblings, children and their respective spouses) and persons living in the same household with any such individual are ineligible. In order to be eligible, Contestant must follow these Rules.

JISSN | Full text | International society of sports nutrition position stand: caffeine and performance

Position Statement: The position of The Society regarding caffeine supplementation and sport performance is summarized by the following seven points: 1.) Caffeine is effective for enhancing sport performance in trained athletes when consumed in low-to-moderate dosages (~3-6 mg/kg) and overall does not result in further enhancement in performance when consumed in higher dosages (≥ 9 mg/kg). 2.) Caffeine exerts a greater ergogenic effect when consumed in an anhydrous state as compared to coffee. 3.) It has been shown that caffeine can enhance vigilance during bouts of extended exhaustive exercise, as well as periods of sustained sleep deprivation. 4.) Caffeine is ergogenic for sustained maximal endurance exercise, and has been shown to be highly effective for time-trial performance. 5.) Caffeine supplementation is beneficial for high-intensity exercise, including team sports such as soccer and rugby, both of which are categorized by intermittent activity within a period of prolonged duration.

8 Ways to Spice Up a Plank

If you’ve been living under a rock as of late, planks are isometric exercises used to strengthen and build endurance in the abdominals. They are typically performed either on your elbows and toes, on your side or even face up. They are normally held for time e.g. 30 to 60-seconds or performed in shorter timed-intervals with only a few seconds break e.g. 10-second holds with 2-second rest periods.

Finishing Moves: Partials For A Pec Pump

On your last set, start the same as the first set, doing 10 reps in normal fashion, but once you hit 10, go right into quarter reps. In fact, you're going to do as many quarter reps as you can: 10, 15, 20, 25, just keep going until you can't do any more. You're going to take your inner pecs to total failure. Get help from your partner, use a faster rep speed and a little momentum. Just keep going. By this point, you literally can't do any more, and your chest workout is completed.

Fighter Diet News

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

3 Tips to Improve Your Cardio Work

It is common practice for many people to enter the gym, and grudgingly get on a treadmill or cross trainer for their cardio work. Let's face it, cardio work can be a drag at times. Finding ways to to get more enthused about the process can inspire you to excel during this part of your exercise routine, and also make the time appear to pass more quickly.

Meet New Team Member Meana Franco

To Dave, this was an opportunity to yet again give back to the sport that has consumed his life. It will go down as just one more example of his devotion to building up a new generation of powerlifters that he hopes will someday exceed even his accomplishments. But to Franco, the moment she was handed that shirt will always be a giant step toward her future — a chance to do something with her life that satisfies the persistent need to find her life’s calling.

Gym Motivation: 8 Surefire Tips For A Great Workout

Walking out of the gym feeling anything but triumphant? The solution could be as simple as switching up a few minor details in how you prepare for and plan your workout. Don't dump your program until you try these tips first!

Two Drinks a Day Could Boost Heart Health

In one study, researchers used data from 52 countries, comparing 12,000 cases of first heart attacks with 15,500 similar people who did not experience a heart attack. They found that current alcohol use was linked to a 13% lower risk of heart attack, on average, in almost all regions. It’s important to recognize however that this positive effect was diminished once alcohol consumption tipped beyond four drinks per week. In fact, having six or more drinks within 24 hours was associated with a 40% increased risked of heart attack.

Advice To A Young Man Who Wants To Go Places

It goes like this: You're scared but overconfident, clueless but eager to learn, just glad to be given a shot and you don't want to screw it up. I tried to think of a few things I wish I'd been told when I was just starting, things that would have saved me some tough lessons. These are the things I still tell myself.

6 Fascia Fixes for Lifters

Fascia is a responsive tissue in that it adapts to daily living including, but not limited to, our postural habits, exercise, emotional state, chemical, environmental, and physiological influences. For those of us who engage in weight training or even basic, daily exercise, fascia takes on an extremely powerful role and is also altered daily by our attempts to strengthen our muscles. There have been no specific research studies thus far as to how intense weight training affects this system however, we do understand that exercise at any capacity has the ability to change and adapt fascial integrity – some benefit the system, and some can cause what would be considered negative effects. Excess muscle or fat can alter fascia in many ways and change how the extracellular matrix behaves in regard to fluid movement and absorption of nutrients into other cells.

Raw Deal

Then there is the issue of fat. Mention raw milk and some guys envision a tall glass of melted butter. Yet a cup of raw milk serves up just 9 grams of total fat (6 grams of saturated), which is slightly more than whole milk. (See “What’s in a Cup” for a full comparison.) Still, you should never fear fat, especially saturated, says Welbourn. “We have vilified saturated fat for so long that people think it’s more unhealthy than the other crap we tend to eat,” he says. You need some saturated fat in your diet. It contains cholesterol, which is a building block for producing testosterone, a must-have hormone for adding muscle mass. Saturated fat should make up about 10 percent of your daily calories, and raw milk is an easily measurable means to help hit that mark.

Healthy Tip of the Day

"Cars get routine check-ups. So do planes," says Daniel Cosgrove, M.D., medical director of the WellMax Center in La Quinta, California. "But for our bodies, the most precious thing we have, we wait for symptoms. And unfortunately, most diseases are far advanced by the time one gets symptoms." Schedule an annual physical exam with your primary care physician to stay healthy.

Oak Roots

THE STORY GOES LIKE THIS: back in the early 1960s, when Arnold Schwarzenegger began his competitive bodybuilding career, his calves were virtually nonexistent. At the time, calf development was not top priority in the sport, especially in Europe. Consequently, he, like most of his fellow Austrian bodybuilders, neglected to train them. Then, in 1966, 19-year-old Schwarzenegger entered his first international competition, the Mr. Universe, and he learned the hard way that there’s more to bodybuilding than training the upper body. America’s Chet Yorton also competed in that show and handed The Oak his first major defeat. Yorton’s physique exemplified the emerging ideal of a holistic approach to bodybuilding — one in which no body part is favored over another. True to his principles, Yorton had developed a sterling pair of diamond-shaped calves atop which could be found the rest of his equally chiseled physique. Click next page to keep reading...

9 Elegant Ladies of the Emmys

While the men of the 66th Primetime Emmys cut quite a swagger at the awards ceremony last night at the Nokia Theater in Los Angeles, it was the ladies who really stole the show. We've selected a few photos of some of the women who turned up ready to dazzle.

Leg Routine of a Legend

It’s been said that the line separating good athletes from great is not innate ability, hard work, or even lucky breaks. All those factors can and do contribute, but what truly makes the difference is the willingness to attend to the little, seemingly insignificant things when no one else is paying attention. Think Michael Jordan or Kobe Bryant still draining 15-footers long after their teammates and coaches have headed home. Wayne Gretzky wolfing down dinner as a kid with his skates still on so he could stick to an exhaustive practice regimen. Mariano Rivera pitching until every minute detail of his delivery became ingrained and infinitely repeatable, allowing him to play at an age long past the typical baseball prime. For Phil Heath, earning three Sandow trophies didn’t happen because he was simply anointed the heir to the throne by the bodybuilding media. He didn’t stroll of the basketball court at the University of Denver, where he was a starting shooting guard, and onto an NPC stage to collect his pro card. No, to construct his worldbeating physique, Heath works. For him, training isn’t a slapdash af air, but a well-honed process.

11 From Heaven: The Top Fitness Snacks!

We're not jerking you around when we say jerky is one lean, mean snack option that's good for more than just road trips. With a surprising 10:1 protein-to-fat ratio for most brands, going all Paleo and gnawing on jerky between meals is a perfect way to show your muscles some love. You can't go wrong with the brand Krave, which has delicious jerky flavors such as chipotle or pineapple orange and eschews any sketchy preservatives like MSG. Beyond beef, also look out for buffalo, pork, turkey, venison, and even salmon jerky options.

Post-Season Dieting Discussion

About the Author Julia Ladewski, CSCS, is a coach to athletes, women, men, powerlifters, crossfitters, fitness enthusiasts, recreational lifters and those seeking body transformation. She takes pride in helping people from all walks of life to see and reach their full potential. Julia was a Division I University strength & conditioning coach from 2002-09 at the University at Buffalo, where she worked with every sport on campus. From 2009-2014, she was Director of Sports Performance at Parisi Speed School in Schererville, IN. As an sponsored athlete and Q&A staff member, Julia is an elite-level powerlifter in three different weight classes. She is also a physique competitor, mother to two children, and wife to husband Matt. Julia also owns Bella Forza Strength Apparel ( She continues to write and speak about youth sports performance, female strength sports, and nutrition. She is one of the best hands-on technical coaches in the country. Her writing can be found on and She is also a member of the Institutional Review Board for MusclePharm.

Veteran's Perspective of the Platform

This type of thinking goes for all aspects of what your favorite athletes do. You should always realistically compare yourself to these athletes and their lives before just doing what you read about them doing. Try to figure out the big picture of why they’re doing what they’re doing. Once you figure out what muscles are worked, try to figure out why he or she is working those muscles. Try to understand the whole workings of the athlete’s program. This way of thinking can give you great insight into your own training. You may learn one thing that can help you improve and that makes it all worth the effort. This goes for nutrition programs, plyometric programs, supplement programs, and other programs. Don’t ever forget that we are all individuals and the best coach that you can ever have is yourself. No one can ever know you as well as you can know you.

DJ Whoo Kid x Waka Flocka - Trap Hop (Official Music Video) [Dir. Dan The Man]

Dan The Man did it again, directing Waka Flocka and DJ Whoo Kid’s joint collaboration of “Trap Hop.” Featured on the duo’s recent mixtape I Can’t Rap: Vol. 1 , “Trap Hop” was one of the fan favorites off of the mixtape. Shot in Brooklyn, at Machine Gun Kelly’s EST Fest in Cleveland, and up in Toronto round out the scenes of the video, and Whoo Kid and Waka infiltrated all of these locations! Be on the lookout for I Can’t Rap: Vol. 2 dropping soon, POW!

Arm Yourself With This Biceps-Blasting Workout

If you want big guns, you need to work them like you want them to grow. Don't stop when they're tired- hit 'em some more. The reason why most new-age “functional” trainers and trainees lack sizeable arms is that they don’t hit them hard enough. Not that you should overtrain your biceps, but please feel free to exhaust them into submission every now and then. Building up your biceps involves two key ingredients: increasing the training load and making sure your muscles are exposed to a  sufficient number of reps. The below routine is designed to do both.

Attack Your Quads With This Intense Leg Workout

Step Down. Stand on your right leg on a stool or bench. Slowly squat down with that leg as low as you can under control, reaching out in front of you with your left foot and extending both arms directly overhead as you lower yourself. Come out of the squat quickly, then squat down again, this time reaching out to the side with your left foot as far as you can. Squat down a third time, extending your left leg behind you and opening your right hip (remember to extend your arms overhead with every squat). That's one rep. Repeat for five reps, then switch legs.

Get to Know Rita Ora

Scoring the role of Mia Grey, the adopted sister of the book’s S&M-practicing protagonist, is just the latest high-profile feather in the cap of the Roc Nation rising starlet. Her newest single, “I Will Never Let You Down,” debuted at the top of the U.K. Singles Chart, making it her fourth U.K. No. 1 — tying for the most achieved by any female artist. Her fashion career isn’t too shabby, either. After closing out the catwalk for DKNY at New York Fashion Week in February, the 23-year-old inked a deal to become the face of the brand’s new fragrance My NY. As a self-professed sneaker-head (for two years Ora worked in a sneaker store in London), she is also collaborating with Adidas on a collection of athletic wear.

STRONG Life 31: Chad Waterbury & Bodyweight Volume Training - Zach Even-Esh

Chad Waterbury and I “met” about 12 years ago through the interwebs. Back then he had long flowing locks and wrote for T Nation on the regular while I was testing his encouragement of following his popular program of 10 sets of 3 reps.

Insulin: To Spike or Not to Spike?

Post-exercise nutrition is critical for maximum gains. The stimulus of training triggers signaling pathways within muscle cells that allows for greatly enhanced muscle protein synthesis rates. These pathways do not stay active for long, however. There is a window of opportunity immediately post-exercise in which one can significantly increase the anabolic effects of ingested nutrients. This window stays open for a couple of hours at most. After that, the impact of nutrient intake on muscle protein synthesis gradually declines. The more “trained” you are, the faster the anabolic sensitivity dissipates.

10 Best Outdoor Workouts to Burn Fat and Build Muscle

10 Best Outdoor Workouts to Burn Fat and Build Muscle

Retro Athlete: Larry Scott

Scott’s biceps training was unique because most of it was done with a

3 Ways To Improve Your Squat

Progressive overload can only help you for so long on its own. Eventually, you need to battle the weak points in your squat head-on by spending a few weeks with some more difficult variations of the "king of lifts." Enjoy the pain!

Cellucor COR-Performance Whey at

COR-Performance™ Whey features a fast digesting Whey Protein Isolate based formula that packs 25G of protein per serving to satisfy protein needs any time of day. Featuring 100% Whey Protein, minimal fat or carbs, added digestive enzymes, perfect mixability and the best flavors on the market, it’s safe to say COR-Performance™ Whey is here to set the new standard in protein.

The 10 Best Dressed Men at the 66th Primetime Emmy Awards

It's not surprising why the fashion police focuses on the women at a red carpet event—their looks tend to be more colorful and adventurous. Still, there were some men who stood out from the parade of penguin suits at last night's 66th Annual Primetime Emmy Awards. A look through some award-worthy style.

5 Dieting Mistakes You Must Avoid

Nutrition is an essential part of a fit body, but dieting can be a difficult thing to master. If you're not seeing the results you're after, you might be making one of these dieting mistakes! Find out what they are and how to fix them.

Portland Trail Blazers' Damian Lillard Q&A

After winning the 2012-13 Rookie of the Year, Lillard made an even bigger case for why he should be considered one of the best young players in the league last season . He earned his first All-Star appearance and competed in all three skills events and hit the most memorable shot of the 2014 NBA playoffs, a Game 6 buzzer-beater against Houston, that helped land the Blazers in the second round for the first time in 14 years. Lillard then signed a monster contract extension with Adidas that puts him on par with the highest-paid endorsers in the league.

Expanding the Rib Box

Although I’ve witnessed bodybuilding extremes dramatically evolve (and improve) in nearly every way over the past 35 years , there are still a few aspects of physique development that have actually worsened and de-evolved. While lofty extremes in chest mass, boulder-shoulder, and hanging quad development dominate the landscape of today’s bodybuilding scene, what has been lost is the dramatic rib box development of yesteryear. When I say “rib box,” I’m referring to the thoracic region of the body. This region includes the rib cage (24 ribs and 12 corresponding thoracic vertebrae) and the related muscles of the rib cage. These include muscles like the external and internal intercostal muscles, transverse thoracis, subcostalis, and diaphragm. Of course, when we talk about bodybuilding to the average mope, that’s hardly what he thinks about. Instead, what naturally comes to mind is a flexed, peaked biceps muscle; bulbous, bouncing pectorals; or carved abdominals. So it’s not as if your average guy looking to build some muscle to impress the ladies is going to run into the gym and work on his transversus thoracis.

Training Style: FST-7

philosophy, it’s destined to stick. And so it is with FST-7. Trainer/

In meetings, stand and you'll deliver

“When seated, people are more prone to take notes on their notepads than work on a joint output,” says WU’s Andrew Knight, Ph.D. A stand-up meeting—ideally in a room with just open space, a whiteboard, and possibly a high-top worktable—encourages a team to collaborate and “can trigger a less individually oriented mindset.”

Dymatize ISO-100 at

The Highest Level of Purity. ISO-100 uses only whey proteins derived from cross-flow microfiltration processing (cold-filtered) to preserve the many important whey protein fractions including lactoferrin and immunoglobins, which can be lost in other forms of processing. We have carefully formulated ISO-100 to deliver more of what you want, and less of what you don’t: free of gluten and lactose—plus less than one gram of sugars and fat. With only a short list of ingredients, it is easy to see why ISO-100 is one of the purest proteins available. In addition, ISO-100 is produced in our own GMP manufacturing facility and is Informed-Choice® Trusted by Sport certified providing assurance to the athletic community that ISO-100 is free of banned substances.

Meet The Olympians | Flex Lewis

DVD Chapter 4, Meet The Olympians At Joe Weider’s Olympia Weekend, one of the events that I look forward to most is probably the Meet The Olympians event on Thursday night at the Orleans Hotel where I get to meet all of my fans. Its an opportunity for me to give back to my fans that do so much for me throughout the year. Some of them coming from around the world, flying countless hours, just to have a few moments to meet not only with me, but other athletes as well. I always strive to give my fans the best experience with me as possible. I want nothing more than for my fans to walk away with a great story to go back and tell everyone about. So no matter how hungry, how weak, or whatever else may be going on, I always give my fans 150% because without them I am nothing. I am really looking forward to meeting all my fans this year. For those of you new to the event, come out to the Orleans Arena, 8pm on Thursday the 18th –admission is free and open to the public. I am so blessed with the fan base that I have. With that said, this whole prep has been about me giving back to you, the fans.

49 Elitefts - Timeline Photos | Facebook


Best Between-Sets Rest for Mass

Aerobic fitness. The more aerobically fit an athlete is, the shorter the rest interval should be—that’s the theory. The problem is that aerobically fit individuals are normally weaker and have physiques with minimal muscle mass. It’s also been my experience that they tend to rush between heavy sets to maintain a high heart rate. Apparently, they have a hard time grasping the concept of resting for a long time between heavy sets to bring about neural adaptation. Unfortunately, a high heart rate by itself does not lead to maximum strength and mass gains.

51 Fouad’s Dig Deep Leg Workout
52 Exercise Sequence
54 Born Fitness Newsletter - Born Fitness
55 Cracking The Muscle Code by Adam Bornstein via Fitocracy
56 Make Small Tweaks for Bigger Muscle Gains