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Is Fruit Good for Bodybuilding?

Depending on whom you consult, which diet you’re following, or what studies you read, fruit is either a healthy indulgence or a sugar-laden diet wrecker—nature’s own fat-promoting candy. We rounded up some of the fitness industry’s top nutrition experts to determine once and for all what place fruit has in the diet of a guy who wants to get big , strong, and lean.

The 2014 Men's Fitness Guide to Nutrition

The 2014 Men's Fitness Guide to Nutrition

4 Compound Moves for Massive Biceps and Triceps

Barbell curls. Preachers . Extensions. Pressdowns. On arm day, these are a few of our favorite things. But these moves are single-joint moves that isolate your biceps and triceps. Larger muscle groups, such as the chest, back and quads, are usually bombarded with an array of multi-joint moves that allow for more weight before isolation exercises come into play. Is it possible to use that same strategy on your arms? Justin Grinnell, CSCS, owner of State of Fitness, believes it is.

The 30-Minute Abs Workout

Most of us don't have a half an hour a day, six days a week like the plan Lukas Prokes follows. But the trainer says doing his Six-Pack Attack! workout, the class he teaches at New York's David Barton Gym, even just three times a week gets results. "There's one guy in my class who just started two months ago. The other day he showed me his six-pack," Prokes told MF

Bolt On a Bigger Neck

Not only does a strong neck help to support/protect the head/spine and enhance posture, but it also looks freakin’ cool when your noggin is resting on what appears to be a tree trunk. And when you think about it, almost no matter what you're wearing the neck is always on display, so if you want people to know you are an avid iron pusher (and puller) when fully clothed, you better make sure your head is not sitting upon a pencil.

5 Go-to Ab Exercises

Why I Like It : This is a great exercise to strengthen your entire core. When done correctly it's taking the benefits of the plank and magnifying them. This exercise is great for building your serratus, which runs along the sides of your abs. When developed it really frames in your six-pack and makes you look extra fit. How to: Start in a kneeling position. As the wheel rolls forward, you want to work toward a fully extended position. The more extended you are, the more challenging the exercise. Using your abs (not your arms) bring the wheel back to the starting position. Focus on a crunching motion, or "curling" your trunk. If you keep your back straight you will work more of your arms, lats, and shoulders. If you don't have access to an ab wheel you can use a straight bar with 10-pound plates on each side.

20 Fittest Foods for Men

19) Olive Oil 119 calories per tbsp Eat 2 tbsp per day Olive oil is rich in good monounsaturated fat, making it an ideal food for heart health. In fact, studies show that replacing two tablespoons of saturated fat (found in butter and lard) with monounsaturated fat may reduce the risk of heart disease. But that's not the only reason to eat it. A study in the journal Nature reports that olive oil also has potent anti-inflammatory properties, meaning it can help reduce pain and swelling just like a dose of ibuprofen. In addition to cooking with olive oil and using it as a dressing for your salad, you can get even more in your diet by mixing a tablespoon or two into your daily protein shake.

Jen Selter Motivates With Her Assets

This New Yorker is inspiring all fitness fanatics with her rocking motivational Instagram photos.

10 Rapid-Fire Fat-Burning Workouts

Summer is right around the corner, and it's the perfect time to get in gear. To get started we've curated ten fat-burning workouts from some of the best built bodies in the fitness industry. 

The Best Full-Body Muscle Workout

Any kind of pressing exercise will train your chest, shoulders, and triceps. Any pulling movement (a row or chinup variation) recruits your back, rear delts, biceps, and forearms. Squatting movements (and deadlifts, which aren’t quite a squat but require all the same muscles) take care of the quads, hamstrings, and glutes. Even your calves get some stimulation as they help to stabilize your squat. Your abs, of course, get worked on all these movement patterns, provided they’re done with free weights rather than machines, and work to brace your spine throughout. The workout at right contains everything you need to put on size fast—a squat, press, and pullup—done with heavy weights, and you should be able to wrap it up within 45 minutes.

Work Your Hamstrings with Romanian Deadlifts

Next, pinch your shoulder blades together and hold your chest up through your entire range of motion. Finally, take a big breath before every rep and push your abs out to increase your core stability. “With each rep,” says Smith, “take in as much air as you can. Once you’ve done that, wiggle your toes to make sure your weight stays on your heels.”

Throwback Shoulders Workout With James Grage And Whitney Reid

This shoulder workout is a throwback to the good old days. There are no fancy machines or complex equipment in this routine—just barbells, dumbbells, and your own dedicated focus and effort.

Explode, Load & Hold for a Full-Body Bruising

Explode >> Training explosively (after a good, general warm-up) early in your workout is highly beneficial for multiple reasons. First, explosive movement excites your central nervous system, making it function at a higher level for everything that is to follow. Secondly, power-focused moves mainly use fast-twitch muscle fiber – those that are most prone to growth. If you look at the bodies of elite sprinters, whose routines include sprints, plyometrics and Olympic lifts, you’ll get a sense for what this type of training can offer. Also, performing explosive movements first, can actually enhance performance on the exercises that follow.

4 Fat-Blasting Cardio Workouts

Best cardio workout is 1 of 2 things. 1. Take your normally hypertrophy workout (make sure you include your multi-joint movements), slightly decrease the weight from your normal workout, and shorten rest periods to 30 seconds-1 minute. Deadlifts are a killer with short rest periods. 2. Find a flat empty parking lot, put your car in neutral, get out and push it back and forth. I haven't done any traditional cardio in years and I'm leaner than I used to be. All you have to do is not cheat on your rest periods. It hurts quite a bit but it'll work wonders.

Eating for Bigger Arms

The biggest advance in muscle building science in the past decade (since our “add an inch” program first ran) may be in the realm of supplementation. The science of nutrient timing, pre- and post-workout meals, and BCAAs was in its infancy then, and knowing what we do now, we can enhance gains even more dramatically.

Become a Modern Day Warrior: The Diet That Broke All The Rules

Always eat breakfast, eat every 2 - 3 hours, and avoid hunger: these are three diet rules you never violate—at least, never on purpose that is. For example, we accept that breakfast is the most important meal of the day, that eating frequently boosts our metabolism, and that hunger pangs lead to overeating.

25 Tips for More Muscle and Superstrength

3. Train delts to shrink your waist:  Want to look leaner without dieting? Develop the taper from your shoulders to your waist with this shoulder shocker: Hold a dumbbell in each hand. Now perform a lateral raise with your left arm. Keep your arm held up while you do a lateral raise with the right arm. Lower the right arm a quarter of the way down, raise it back up, then lower it all the way. Perform 10 reps like this. Rest three minutes, then switch arms. Perform one set first thing during your workout twice a week for four weeks.

7 Best Bodybuilding Foods

The greatest performance diets may seem complicated and fancy, but they are all built on a foundation of basic principles and simple foods. Eat the right ones, and your body will respond accordingly. If your current regimen doesn't include the following body-builders, beeline to the grocery store and stock up on them, stat. Bonus: They're also all pretty delicious. 1. EGG WHITES Show us a bodybuilder without egg whites in his diet, and we'll show you someone who's missing out on the best protein money can buy. Paired with oatmeal, an egg-white omelet can turn your breakfast into a power meal to fuel the rest of your day. Buy It: When purchasing eggs, do the basics: Always check the date and open the carton to check for cracks. Also, be sure the eggs are refrigerated in the store and when you get home with them. Although eggs stored out of the refrigerator won't necessarily cause illness, they do lose a grade per day when not refrigerated. Prepare It: Although many gadgets promise an easy way to separate the yolk from the white, the quickest, easiest method is to simply use your own clean hands.

Eduardo Correa Tricep Injury and Recovery: Part 4

With only 10 days to the 2013 Mr. Olympia Eduardo seriously injured his tricep. In this episode we learn a bit more about Eduardo's ongoing painful struggle to recover, rehabilitate and move forward.


ye when you start the program ur ment to start off slowly to ease yourself into the program so you can gradually build up your strength gradually Weeks 1-4, 70%: 5 sets of 4 reps Weeks 5-8, 80%: 5 sets of 3 reps Weeks 9-12,90%:5sets of 2 reps so basicly weeks 1-4 you want to be doing 5 sets of a weight you can lift for 4 reps being able to lift 4 reps would kinda workout to be 70% as it says above then by week 5-8 you increase the weight so that you can manage 3 reps which = around 80% as it says above then by week 9-12 your be seeing your biggest strength gains its here your be going into the 7 sets of 2 90% of your 1rm once you complete the program rinse and repeat using that same method hope that helped


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Nutrition Advice from Generation X (to Y and Z)

What I’m saying is that you spend time, money, and life energy on your training. Take the time to go grocery shopping, plan your meals in advance, and prepare your meals so that they’re at the ready. I’m not talking about fish and asparagus each and every day like a bodybuilder might have, but I will say that the bodybuilding community takes the time to plan meals. From my view, this is something that powerlifters can borrow from. The day of the extra salted, water bloated powerlifter is dead and gone. If you know a powerlifter who falls into that camp of, “Yeah, but I’m stronger when I’m 30 pounds heavier,” that’s great. But if those 30 pounds aren’t clean muscle and they put that weight on via the Golden Arches diet plan, those 30 pounds will come back to shorten their lifting career and/or work against them in the long haul over time. They can see the triple cheeseburger and fries meme with the word “gainz” by it a thousand times a day, but in the end, those buying into that “easy way out fast food” type thinking are often times working against their lifting goals and not even realizing it.

Ask Men's Fitness: Why Do I Wake Up Craving Crappy Food?

"I wake up in the morning craving greasy food. It’s the first thought to crystallize in my mind. Is this common, and what can I do about it?" —Charlie C., Nashville, TN Your cravings are perfectly normal, and they aren’t coming from nowhere. If you wake up dreaming of bacon , you’ve likely enjoyed more than a few bacon-heavy breakfasts. It was probably a positive experience, or the “neurological reward of a rush of calories,” says Susan B. Roberts, Ph.D., professor of nutrition and psychiatry at Tufts University in Boston. You want to reproduce that rush, thus the craving. To get rid of it, you have to replace it with a new craving. Roberts says two weeks is usually enough time to establish a new habit. Wake up to something delicious but healthy, like an egg-white and spinach whole- wheat wrap, and with enough time you’ll be craving that instead. Breakfasts of Champions: 6 Classic Recipes, Redone>>> 5 Muscle-Building Breakfasts>>>

Fighter Diet News

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

Why Are We Fat? - Born Fitness

That’s not to say focused behaviors that limit food options don’t work. The Paleo movement has shown there are plenty of people that can and are willing to cut out all processed foods. The low carb movement has stricken bread, pasta, rice, and all other starches from diets and people have lost weight. But these are relatively small sub-segments and inadvertently designed for people that are wired a certain way. Fitness communities love to berate “fat people” for not being able to make certain changes. Words like “lazy” or “lack of willpower” are tossed around at ease. But what if the changes that are being suggested aren’t sustainable for their lives, their habits and mindset, or even their budget?

20 Hip-Hop Workout Songs

From Eminem to DMX to Missy Elliot, we think these 20 hip-hop songs will deliver the perfect amount of fun, intensity, and energy, along with a delicate a hint of nostalgia. There's no way you'll get through all of these songs without cracking a smile, nodding your head, or remembering "that one time." We only have one request: Don't let the awesomeness of this playlist distract you from killing your workout.

8 Weeks to TREEmendous Legs

Since many lower-body muscles span two joints, they play a role on each joint and are involved in both isolated and multi-joint movements. For example, your main quad muscle, the rectus femoris, works across the hip and knee on the front (anterior) side of your body. This partially explains that they sometimes don’t fire during certain portions of the squat movement and why some good leg extensions may help your ailing legs. Several muscles in the body need to be attacked in a few different exercises to ensure they’re completely blitzed. And this is just the beginning.

How to Survive Without Cable

Cable is quickly becoming a thing of the past, as TV shows and movies become more accessible than ever (thanks, Internet!). So it’s not a surprise that many men are tossing out their cable boxes for streaming services and devices. Who needs live TV when you can catch up on your own time for much less cash? Plus, many services allow you binge watch new and classic series in full, wherever you want, when you want—your rusty box just can’t beat that. Below, we analyze four streaming services and four streaming devices to help you decide the best new way to watch TV.

What's the Deal with Fish Oil?

Wonder why you see lots of omega-3 supplements, but rarely come across omega-6 supplements? It’s because we tend to get way too much omega-6 in our diets. The omega-6 to omega-3 ratio of human diets was somewhere between 1:1 and 4:1 as humans evolved, meaning early humans ate almost the same amount of omega-6 fats as omega-3 fats. The ratio remained that way until a few decades ago. With the advent of inexpensive corn and soybean oil, which both happen to be rich in omega-6, Americans now consume vastly more omega-6 than omega-3 than their earlier ancestors. Today, ratios of 15:1 to 20:1 are more common.

Warning for the Health Obsessed - Born Fitness

We went to Disneyland and I tried to convince her to go into the Haunted Mansion (and failed), and then settled for Mr. Toad’s Wild Ride—which somehow still left her a little terrified. We ate fried foods and what allegedly were chicken skewers (mystery meat would be more accurate), discovered that the “Fast Pass” is really the only way to go for the main attractions, and learned that walking around Disneyland all day is surprisingly tiring. (I can only imagine what it’s like with children.) The day ended as all days should: with an awesome meal (we went to Boa, one of Rach’s favorite steak restaurants), watched the sun set over the ocean, and then ate ice cream.

How to Build the Perfect Bodyweight Workout - Born Fitness

While most people can find 30 to 60 minutes to train a couple times per week, there will be days where things get so busy you’ll only have 10 minutes to spare. Well, 10 minutes is way better than nothing. In fact, a recent study showed that a 10-minute workout had the same post-workout metabolic boost as a 30-minute workout, though the 30-minute workout burned more total calories during the session due to the higher exercise volume. The key with a shorter workout is intensity. You really have to push yourself outside of your comfort zone with such a low total exercise volume and take little to no rest between exercises. This is the exact mentality that makes so many of my bodyweight programs incredibly effective.

Fat Burning Supplements That Actually Work? - Born Fitness

Yohimbine is a compound derived from the bark of the Pausinystalia yohimbe plant. Yohimbine supplementation makes body fat cells more susceptible to fat loss. Maybe most impressively, yohimbine is an effective fat burner for young and athletic people, which is uncommon for fat burners. It is also said to help burn ‘stubborn fat’, like love handles, because the receptors it acts on are found in higher levels around the oblique muscles. That said, further research is needed to actually confirm this effect.

Nut Butters - Artisana Organic Foods

Our nut butters are raw and organic – and a favorite ingredient for healthy snacks, nutritious smoothies, or  added to your favorite main dish. Each variety has a deliciously unique flavor. Choose your favorite – try them all!

Upward Mobility

The muscle-up is a double-edged sword of an exercise. It’s incredibly effective at building upper-body strength but also, in the words of CrossFit founder Greg Glassman, “astonishingly difficult to perform...and virtually unknown.” Not to mention dangerous if done improperly. Despite its relative obscurity, the muscle-up is a seminal achievement for CrossFitters and can be realized only through stubborn insistence on proper technique. The two main factors: grip and transition. Follow our step-by-step guide to do muscle-ups correctly, then try the “Jason” WOD (below). Remember: Even with proper form, stringing together a bunch of reps still comes down to old-fashioned struggle.

A Year of Eating for Strength

While some of my practices may go against what some nutrition experts say, I’ve found this to work best for me. I’ve found that what looks good on paper and what’s practical in application aren’t always the same. The sweet spot is finding the balance that allows you to stay on track and enjoy life. Sure, tracking calories and macros may seem like a pain at first, but it really isn’t. Once you get your most common foods that aren’t already listed added to the app and you get a system in place, it takes less than five minutes a day to track your calories and macros. Sparing five minutes a day to stay on track with your nutrition is nothing. I don’t care how busy you are.

Minimum Effective Dose: Why Walking Is Good for Your Brain - Born Fitness

Minimum Effective Dose is part of the Born Fitness mission to provide usable, simplified answers to common questions, add valuable information, and upgrade your health. Each week we’ll provide tips and thoughts (with links) that will improve your life without overload.

The MuscleTech Clear Results Challenge

In just three months, the synergy between the training, food and MuscleTech products is sure to produce the namesake of this program: Clear Results. Results you’ll see in the mirror with increased muscle mass, and results you’ll feel in the gym when heavy sets of squats, bench, and all other exercises feel considerably lighter than they used to.

The Complete Arnold: Chest

Dips are another exercise that people don’t seem to use for chest—most use it as a triceps move. But I’ve always felt that dips really flush the whole pectoral area and are great for building the lower pecs to give you that impressive, deep muscular ridge that separates the pecs from the abs. To build maximum size, you should definitely do weighted dips (I used to hang an 80-pound dumbbell from my weight belt and do sets of 15 reps). Make sure you go all the way down until you feel a good stretch in your chest for each rep, leaning your torso forward and keeping your knees back, and don’t feel as though you have to lock out your elbows at the top. As for dumbbell flyes, don’t stick to light weights. Many people assume that flye moves must be done with light weight. Why? How will you add size using 25-pound dumbbells? Pick up something heavier. You’ll be surprised at how much weight you can handle. I used to start of with 65-pound dumbbells for my fIrst set of 15 reps, then progress to 75s, then 85s, still keeping my reps between 10 and 15.

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.

The Workouts You'll Hate The Next Day

Don't worry. You'll still build tons of muscle.

Basic Principles of In-season Training

Since the time to train is so limited during the season, it’s vital to keep the intensity high in at least a few sets every week. Siff writes that hitting one set per week with a 1-rep max effectively builds strength for up to six weeks (2003, p. 257-58). Coaches like Ian King (2005) and Charles Poliquin (2012) have both written that intensity is more vital to strength gains than volume. Therefore, athletes should perform at least one set of their main exercises at or above 90 percent of their max as frequently as the schedule and physical condition allows.

Foundational Training for Muscle-Building Success (Part 1)

Focusing only on adding weight to the bar = potential fool’s gold! If I ate a cookie for every trainee I’ve watched haphazardly hoisting weights around in a wishful attempt at gaining muscular inches and building a shirt ripping physique, I’d be more a contender to be an Oreo’s sponsor then I would be to one day win the Olympia!

2 Routines for Big Forearms and a Crushing Grip

Sure you can do the standard wrist curls and extensions with heavy dumbbells or even a few sets of hammer curls. Or, you can do a few extra things and really see your forearms grow. First, check out clubbells. While most gyms do not have them, you can get yourself a couple different sizes and do some hammer extensions and flexions (known as abduction and adduction) as well as pronating and supinating your arm extended out from supports.

Can Mega-Dosing Antioxidants Hinder Growth?

Well...results are somewhat mixed. The few studies directly testing antioxidants for muscle growth after a weightlifting routine fail to show a benefit. But there are many different markers of muscle damage that you can measure after a workout, so there are some studies showing benefits of antioxidants. These may just be temporary benefits though, not supporting long-term muscle growth. Bear with us…there are a lot of interesting competing factors.


Fit bodies are hot. Fit bodies are extra hot when they're accentuated by awesome ink! Check out these 20 motivating photos.

7 Best Moves for Crazy Obliques

Want the tapered waistline of a fitness model? Streamline your sides with these can’t-miss moves for obliques.

47 Should ‘added sugars' be listed on the Nutrition Facts panel?

A row is brewing over the merits of including ‘added sugars’ on the Nutrition Facts panel, with critics arguing that our bodies don’t distinguish between ‘naturally occurring’ and ‘added’ sugar - and neither should food labels - and supporters saying it will help consumers identify foods with more empty calories.

How Can I Tell If She's Faking Her Orgasm?

Your best move is to reassure her that you really want to know. You’re not just asking because you feel like “that’s something good guys do” and you just want to check off that box. Encourage her to give you directions as you’re having sex or take control of the action and move your hands and body into the position she wants. You can also help by asking her in the heat of the moment “What do you want me to do?” Tell her you think that getting instructions while you’re having sex is hot—and that you want to know if she wants it “right there,” “like that,” “harder,” or to “slow down.”

The Easiest Way to Save $5,000 A Year

Obviously you can’t give up your phone, but there are many ways to reduce the cost. First, does your company issue you a device? If so, get rid of your personal phone. It’s fairly easy to “port” your number to your work phone. For e-mail, I use the iPhone’s mail app for business, and I added the Gmail app for personal e-mail. Yes, you have that one douchebag friend who sends attachments that don’t quite mesh with your corporate culture. You know who he is. Don’t open those e-mails on your phone. Life is a lot simpler when you carry only one device, and you could save more than $1,000 a year.

Twinlab RIPPED FUEL Pro-Series at

Warnings: Consult your physician to ensure you are in good health before using this product. Not for use by persons under age 18. Do not use if you are pregnant or nursing. Do not use without consulting a health care professional if you have or have had high blood pressure, any heart, kidney or liver condition, stroke or other circulation problems, sensitivity to caffeine or other stimulants, anxiety, depression or other mood disorders, if you have any other medical condition, if you are taking blood pressure medication, an MAO inhibitor or any other medication. Contains 300 mg of caffeine per serving. Do not use in combination with any other sources of caffeine or stimulants. Do not combine with alcohol. Discontinue use and consult your doctor if any adverse reaction occurs. This product contains the essential B-vitamin niacin. In some sensitive people, this can cause a temporary flushing sensation. This product contains legal dietary ingredients that may be banned by certain sports organizations. Consumer assumes all risks, liabilities and consequences related to any and all non-compliance issues that may arise with these entities.

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