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Ben Pakulski 5 Essential Supplements for GROWTH

Click here- - If you are looking for the proper training split to build muscle, see how IFBB PRO Ben Pakulski builds big muscle through ...

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#RAISINGASIA Episode 2 Preview #AMRTV

Raising Asia Episode 2 Preview Kristie Ray doesn't want Asia to get injured while performing on a tiny stage but Asia thinks she can handle it. Watch what h...

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Twitter / Bodybuildingcom: We'd like to wish 4x Mr. Olympia ...

“ @Bodybuildingcom : We'd like to wish 4x Mr. Olympia @mrojaycutler a very special Happy Birthday! ” @Ben_Cratsley

Sagittarius Horoscope for Sunday, August 3, 2014

Sunday, August 3, 2014 - You can talk yourself into nearly anything today because your key planet Jupiter is still under the influence of persuasive Mercury. You are able to motivate others by sharing the power of your own dreams. But your performance may feel disconnected from your real purpose now, leaving you with an empty sensation in your gut. Rather than trying to inspire anyone else to support your ideas, check in with your conscience to confirm what you really believe. Being completely honest with yourself is the first step in the right direction.


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31 Ways To Build A Bigger, Stronger Back

If you're a fan of circuit training , this back-blasting workout video offers a great resource to pick a few unique exercises to add to the mix. According to fitness trainer, Andy McDermott - creator of this mega-move, back workout - variety is key. Not just physically, but mentally as well. Having an ample mix of back exercises to choose from ensures that you'll never have to do the exact same back workout twice. And by switching up your routine, those plateaus that prevent you from adding more muscle will be obliterated.

10 Superfoods for Super Health

The latest nutrition science research, as well as data collected from people living way beyond 80, strongly suggests what (and how) we eat has a significant effect on the quality and duration of our lives. So if you want to go the distance and keep pumping iron well into your golden years, consider incorporating these 10  healthy foods into your daily diet.

Weider Workout Principle: Progressive Overload

Make it your goal in most workouts (one exception being a deloading phase) to alter one of these variables—weight, reps, or rest periods—so that you’re accomplishing more than you did the previous training session. For example, if you did 3 sets of 8 with 150 pounds on an exercise in one workout, aim for 3x8 with 160 pounds the next time out.

Best Pre-Workout Foods

Fruit smoothies Fruit smoothies are high in carbohydrates and high-quality protein. Better yet: “They’re easy to consume and are rapidly digested,” says Burke. Try blending 1/2 cup plain, low-fat yogurt, 1/2 cup fruit and 1 cup fruit juice. “People tend to skip fruit and other foods that are high in carbs,” says Villacorta, “but protein doesn’t break down fast enough to become fuel for a workout. The carbs from fruit break down quickly and the protein is used later to prevent muscle damage .”

9 Foods an Athlete Would Never Eat

Top performing athletes know that nutrition is king when it comes to gaining an edge over their competitors. However, no matter what your goal is—carving out your six-pack, increasing your stamina—the gateway to success lies on your plate. An athlete’s diet is more than just calories in and calories out—it’s fuel. The right foods increase your energy, promote muscle growth, and aid in muscle repair. The wrong ones set you back. When it comes to chowing down, there are certain eats a serious athlete just won’t touch.

10 Things You Got Wrong About Working Out

We reveal the truth behind some of the oldest misconceptions in fitness.

4 Rules for Making a Muscle Building Shake

Using the whole fruit is a much better option that using fruit juice. When you use just the juice you miss out on all of the phytochemicals and fiber that the flesh and skin of fruits have in them. Using just the fruit juice also can add up to a lot of calories fast, with almost all of the calories coming in the form of sugar. The only way you should use any fruit juice is to mask the greens food flavor, if necessary, or to add a big burst of nutrients. Good “juice-only” tactics would be to add an ounce of tart cherry juice concentrate or pomegranate juice. These two juices provide a ton of antioxidants with fewer calories, so they do make the grade.

Arms Advantage: 5 Tips For A Great Arms Workout Routine

Ashley Hoffmann has one of the best physiques in the biz. Here are 5 of her favorite arm-building tips you can use in your workouts or in Ashley's own arms blitz!

How to Use Free Weights for Ripped Six Pack Abs

Free Weight Ab Lifts: Lay flat on your back holding a dumbbell. Put your feet together and raise your legs up as while keeping them straight. Engage your abs and use them to pull your upper body off the floor as close to your legs as possible. Hold for 3 seconds before returning to rest position.

Introducing the World's First Smart Shoe

The shoe will also “sync up with a smartphone app that uses Google maps and vibrate to tell users when and where to turn to reach their destination,” according to the Wall Street Journal . “Just tell your phone where you want to go and then you can leave it in your pocket because the buzzing in your left or right shoe will lead the way.”

3D Bi's: 4 Elbow Positions for Massive Biceps

It should probably go without saying that you should keep your elbows quiet and still on any exercise where you’re trying to isolate your biceps. And it is important to note that while you can’t isolate any particular area of your biceps—inner head, outer head, lower third, etc.—you can slightly emphasize certain areas with the right elbow positioning. Here are four must-do elbow positions you should include to max out biceps growth.

Lift Doctor: Bad Knees, Big Legs

Don't let bad knees stunt your leg development. We've got the prescription for overcoming this hurdle to build bigger legs.

Shredding Strategies

Are there really any secrets left in the world? With the advent of the Internet and the explosion of information across the globe, "secrets" are now few and far between. That's especially true when it comes to dieting tips. That's not to say all the tricks for getting lean are widely known. In a few cases, far from it - there are a handful of techniques bodybuilding pros regularly employ that don't get much play elsewhere. But they work, and here, I'm going to share six of them with you.

3 Protein-Packed Breakfast Recipes

Breakfast doesn't have to be just toast, jam, and coffee. Break free from the carb-heavy, sugar-filled morning meal and start your day with a nutritious, protein-packed dish! These recipes are a great way to kick off a productive day. Not much of a morning person? Add these to your recipe repertoire for a wicked breakfast-for-dinner selection.

Big Switch - Better Results

You’re doing it wrong. This is usually a cry you’ll hear from some skinny twerp who memorized a few YouTube videos and now thinks he’s qualifed to be your personal trainer. We know you know how to lift, but your progress could be stalling out. it’s not because you’re doing an exercise wrong, but because you’re not performing it the most optimal way. Here are three tweaks to moves you’re already doing that make them even more effective.

Giving Steady-State Cardio A Pass

If you truly want to turn your body into a fat-fighting machine, high-intensity may be your best bet.

5 Tips for A Perfect Thruster

The barbell thruster is a complex exercise that demands a tremendous amount of mobility, strength, stability and power. It is a metabolic thrasher that can humble even the most hardened of lifters. But that’s good news. Because of how intense it is, the thruster can drastically improve overhead pressing strength and overall body composition with regular practice. Proper execution is a must if you want to master this taxing exercise.

Men's Fitness

Every update or issue that is put out has a problem of some kind. They fix one and add another. Every update it forgets who i am and it's quite the circus to get it straightened out. When you contact mens fitness about it they tell you "If you purchase thru iTunes they can not find your account." So in short it's your loss not ours. I do not think I will re-subscribe.

10 Ways to Get Smarter Instantly

Striving to boost your 1-rep max is great, but sharpening your mind is something that deserves as much, if not more, of your attention. Richard Carmona, M.D., M.P.H., F.A.C.S., the seventeenth surgeon general of the United States and author of  30 Days to a Better Brain,  knows what it takes to expand the capacity of your mind and maintain it for years to come. Integrating these 10 tips will not only boost brain power, but will improve your complete health profile by way of stress management, diet, and exercise.

Fighter Diet News

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

10 Best Outdoor Workouts to Burn Fat and Build Muscle

One of the most underrated workouts for coordination and athleticism, jumping rope  is not only the perfect warmup for any workout, it's a highly skilled workout on its own. Cheyne Zeller, C.P.T., K.B.C. L2, CrossFit Level 1 trainer, is a New York-based strength and conditioning coach and personal trainer at New York Health and Racquet Club who trains professional athletes such as champion boxer Frank Galarza. After going through one of his grueling kettlebell, battling rope, and medicine ball circuits, we asked to him to come up with metabolic outdoor workouts for getting in beach body shape. Here is a great jump rope workout to work on coordination and of course, sweat off pounds without realizing it.

The 100-Rep Squat Workout

The classic barbell squat is quite possibly the greatest all-around exercise; it targets your quadriceps, hamstrings, and glutes, as well as the rest of your body. And to reap the muscle-building benefits of the beloved move, you don't need to train like a powerlifter. Instead of upping your weight, increase your reps. Doing more than 10 squats per set induces significant muscle growth and is a strategy endorsed by strength coaches like Bret Contreras.

10 Celebrity Diet Staples

10 Celebrity Diet Staples

To Stretch, or Not To Stretch?

Here is the real blow for stretching before or during exercise. The group that did not stretch showed a significant increase in strength with all exercises, whereas the groups that stretched before or during exercise had increas es in strength for only certain exercises. And here’s the good stuff about muscle growth and IGF-1. Researchers found that the group that did not stretch showed higher values of IGF-1 when compared with the other groups. It has been concluded that not stretching can more effectively increase muscle strength as well as basal serum IGF-1 levels.

9 Tricks to Look Bigger Instantly

But there are also times when you want to look bigger right now. The reason and the occasion may be different for every guy—maybe you’re meeting up with an old flame and want to show her what she’s been missing, or maybe you’re taking photos at the beach to post on Facebook. Whatever the reason, the following nine tricks can help you look 5–10 pounds bigger... instantly.

3 Gut Check Moves that Burn Fat Fast

New challenges hold new results for those willing to take them on. Try these three dynamic, multi-joint moves for a jacked metabolism.

Healthy Grilling

Few things please the palate better than a juicy burger or steak coming off the grill. When it comes to barbecuing, red meat reigns as king. Unfortunately, it also wreaks havoc on your health with its artery clogging, saturated fat – fat that you busted your butt to shed at the gym. So the next time you fire up the grill, consider these healthy food options that not only taste great, but will also keep you lean and healthy throughout the year.

Video: Leg Press Annihilation

"Here is one of the sets from my last leg workout. After five sets on the leg press of twenty reps each, I like to do one heavier set and then strip it down to the starting weight again.  It’s a great way to make sure you’ve really taxed your quads and left nothing behind.  Remember, this was the first exercise in that leg workout! It was almost a four-minute set and left me messed up for the rest of my workout.  This is the kind of thing you have to be willing to do if you want to break plateaus and build new muscle."

Real Deal Workouts

In the early ’90s, the Buffalo Bills fought their way through the AFC playoffs to the promised land of the Super Bowl only to get punked—for four straight years. Chris Cormier can top even that. He’s one of the most successful competitors in the history of the Arnold Classic. In his nine Arnolds, he never placed lower than fifth. He’s tied with Flex Wheeler for the most top-two finishes and one behind Dexter Jackson for top-three finishes. But those marks only highlight the depth of the Real Deal’s searing frustration, because Wheeler and Jackson are tied with each other for the most A.C. titles—four. Cormier has none.  Let’s look at it another way. In the 25 Arnold Classics prior to this year, 16 men finished second. Of those, four did so multiple times. Three were runner-up twice, but two of those subsequently won the title, and the third is Phil Heath, who takes great consolation in his Sandow collection. Cormier is the odd man out. Not only is he the only person to be second more than twice and the only person to be second more than twice who never won, but he was also second a ludicrous six times.

Win a year supply of product

Four Life-Changing Ergonomic Chairs

So, sitting at your desk all day is more or less killing you—great. Not only are you putting yourself at greater risk for disease, that horrible back pain that results from sitting on a traditional office chair isn’t pretty either. While you might not be able to spend half of your day walking around (though you should get up periodically throughout the day), there are other options for saving your back—and your life. Enter: ergonomic chairs. After testing several options, here are our picks for best alternative desk chairs. Try one on for size—you won’t regret it.

The Best Swiss Ball Ab Workout

The Swiss ball gives some distinct advantages over other pieces of equipment or bodyweight  alone. It can extend the range of motion on the crunch, activating more ab muscle. It can also create instability, which forces your abs to contract harder to brace your body, and even serve as a source of resistance itself—like a weight—if you lift it. (Don’t think it’s heavy enough to give you a good workout? Try the V-up and pass on the next page and then tell us.)

10 Workouts To Burn Off Your Beer Belly

You don’t have to give up your favorite beer in order to loose that beer belly you’ve been rocking. Give these 10 workouts a shot to make your gut disappear.

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.

Nutrient Timing


Hunger Games | MuscleMag

Whatever nutritional plan you decide to follow, you’ll have to lower your caloric intake at certain points if you want to reduce body fat. This creates what’s known as a caloric energy deficit. When you go this route, however, your body recognizes this decrease in energy, and it’ll respond by fighting you every step of the way. The best defense for this — and the best way to ensure lasting dietary success — is to develop a better understanding of why hunger occurs in the first place.

How a 200 Lb. Man Should Eat to Get Lean

If you're 200 pounds, you're in luck. We've prepared a diet plan specific for you. For heavier, or lighter guys, refer to our Eating for Abs feature from the July/August 2014, available now.


Training for flexibility may not be as sexy as a monster PR, but the reality is that being able to do a full front squat, will make you bulletproof against succumbing to the ailments that affect your non-squatting (or half-squatting) colleagues: low back pain, knee pain, and poor movement patterns.

Win a Once-in-a-Lifetime Extreme South American Adventure!

Get the best of two extreme experiences in one incredible South American adventure. Enter the Go To Extremes sweepstakes and you and a guest will fly roundtrip from anywhere in the US, on LAN Airlines, to southern Chile. Your adventure begins aboard the Skorpios II, an expedition ship specifically designed to explore the magnificent glaciers, fjords and rivers of the Aysen Region. After five days on the ship, you’ll fly to the other extreme, the Atacama desert. Spanning over 600 miles of northern Chile, this is the driest place on the planet. Here you’ll bike, hike and explore amidst breath-taking scenery. Two extreme experiences in one extraordinary trip. Plus, you’ll be outfitted with Marmot gear to help thrive throughout your adventure.

Insulin: To Spike or Not to Spike?

The obvious question for most at this point is, “What nutrients will allow me to best take advantage of this anabolic window?” It has been known for many years that protein, or more specifically amino acid availability, is critical to maximize the effects of your post-workout feeding. What has also been recommended is that you ingest a high glycemic–index carbohydrate along with your protein. This would not only replace glycogen used during your workout, but also create an insulin spike that would presumably enhance protein synthesis. After all, insulin is an“anabolic” hormone.

We 'Mirin Vol. 78 - 19 Motivating Transformations

Building your best self takes a lifetime, but you can still do a lot of good in a short amount of time. Check out what these 19 amazing transformations from bpi's #bestself 6-week challenge!

Your Bodybuilding Dream

Are you delusional or realistic about your physique goals?


Oh, yes I do. The thing was falling apart, pages dropping out of it. Most people would’ve thrown it in the trash. I went and got it professionally bound again. But the story doesn’t end there. When I was in my early 20s and competing, Tom Platz was at the expo of one of the shows I did. I don’t usually wait in line to talk to people but I waited in line to talk to him. He was so down-to-earth, spent time talking to his fans. It wasn’t like he only wanted to collect his whatever [money] for a signed 8x10 and usher you along. That night me and my friend went down to the hotel lounge, and who’s sitting in the bar but Tom Platz. He sees us and beckons us over. We wind up sitting down with him for hours, Tom regaling us with tales of the Mecca [the original Gold’s Gym in Venice, CA] and the Golden Age of bodybuilding. After several rounds of alcoholic drinks, it’s 4 a.m. and Tom’s wife comes down to the bar to bring her husband to bed. What a guy! FLEX

ProMera Sports CON-CRET at

Warnings: Consult a physician or healthcare provider before using this or any other dietary supplement or starting any exercise program. Do not exceed recommended dose. Maintain adequate hydration when using. CON-CRET is not a steroid. It is safe and legal. Exposure to moisture and humidity may cause clumping but will not affect the product. Stirring is suggested prior to use. KEEP OUT OF REACH OF CHILDREN. If pregnant or nursing, consult a healthcare professional before use.

Eating Yourself STRONG - Zach Even-Esh

- Carnitine – 750mg-2,000mg/day – in 2 doses. Carnitine has been shown to be very effective in alleviating the side-effects of aging, such as neurological decline and chronic fatigue, and also improving insulin sensitivity and blood vessel health. It has beneficial effects on neurons, repairing them from damage induced by some states such as high blood sugar, and can also be used as a brain booster due to its effects at increasing alertness, mitochondrial capacity, and neuron activity. It also increases fat burning and mitochondrial respiration. So you get a brain buzz, along with more energy when you use the stuff prior to strength training.

Kris Gethin's 12-Week Muscle-Building Trainer

Kris Gethin is back. He's on a mission to build maximum muscle in 12 weeks, and he's going to show you the way. Sign up to follow along and get notified when the trainer is released!

BPI Sports 1.M.R Powder at

What if one more rep was worth more than every rep that came before? That's what 1.M.R™ is—ONE MORE REP! The rep of a lifetime...the workout that helps you push it over the top, helping you and your workouts be a beast...pushing you to and beyond the threshold.* 1.M.R™ is an Ultra Concentrated Extra Strength Pre-Workout formula that was designed in such a way to help your body and mind connect - helping every workout be one of the sickest workouts of your life!* Being the first to the gym doesn't count... try being the last to leave!

51 The No. 1 Reason You're Not Growing
52 Flex Wheeler Factoids
53 Bodyweight Workout For Size & Strength Using The "Ladder Technique" - Zach Even-Esh
54 The Beach Body Chest Workout
55 Partner Up for Shredded Abs