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Heavy-Light Pressing

Poliquin Group™ Caoch Chris Dellasega walks you through a heavy-light pressing routine while explaining the benefits of using this technique. Visit us online...

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Fighter Diet Lean Legs

5. Cardio is seldom needed for men to get ripped but for most women it's a MUST. The best effect on your metabolism and your body composition comes from cardio training done in a similar way as weight training: short bursts of intense effort followed by rest aka intervals. Can you do intervals daily plus build lean legs? Well, that might not be the best option unless you recover very fast, don't feel it's hurting your progress or your intervals are not done at maximum effort. You might do intervals with a lower highest intensity level followed by recovery interval. (I'm a fan of these btw). A big warning sign you're overdoing cardio : you're tired for your lean leg workouts ! Oh oh! Time to reduce!

Sagittarius Horoscope for Saturday, August 30, 2014

Saturday, August 30, 2014 - You are usually a straight shooter with your feelings, but that doesn't mean you like to dwell on them. You normally prefer to let your actions speak for your heart, but you might actually have something to hide today. If you want to take the focus off of your inner process now, there's plenty of interesting topics to discuss other than your emotions. Talking about recent developments at work or sharing your long-range career objectives reduces the pressure and shifts the emphasis to something less personal.

Muscle Meat: The Best Burgers

Summer’s here, and for most, that means vacation. But the job of building serious muscle doesn’t wait for the man on vacation. You’ve got to lift big and eat big to make it happen. Luckily for you, summer is also synonymous with the great American burger, and the recipes we’ve got here show a daring disregard for the conventional. Each of these delicious burgers is packed with enough protein and nutrients guaranteed to fill up your belly while helping you fill out your frame.

Lift Heavy for More Muscle

Get stuck in such a rut and your results are bound to level off, to plateau. At this point, it’s about time to switch things up. If you’re like me, you’re not a fan of high reps – sets of 15, 20+ – so the only other option for changing things up from a rep-count standpoint is to decrease reps, which naturally means you’ll have to go a little heavier than you’re used to with 8-12 reps.   When my routine starts to get a little stale, one thing I love doing is working in heavy sets. Not necessarily sets of one, two or three reps (I’m not a powerlifter), but rather sets of five and six reps. Going heavy like this, I feel, gives the body a different training stimulus to promote plateau-busting. Plus, I just like the way my muscles feel when they’ve handled some heavier weights – they feel stronger, of course, but also a bit harder, and I feel leaner, too. I like that.

Get Crushed: Bench Press Death

Then there are some days you just walk into the gym feeling extra pumped and super focused. Sure you could bang out your regularly scheduled training program. Hell, the way you’re feeling you could probably hit a couple of PR’s. But, today, you’re same-old training program just won’t do. You want to tackle something tough. You want a challenge. You want to train so hard that you crawl out of the gym. You want to GET CRUSHED.

Natural Peaks: Arm-Training Tips

Here are six tips on arm training from bodybuilding phenom Brandon Curry.

7 Ways to Improve Flexibility

Improving your bending ability is crucial for more than just preventing injury. In fact, flexibility training is an important aspect of gaining strength and size. The typical lifter spends most of their day outside of the gym hunched forward over a computer further deteriorating any chance at proper posture. Outside of just preventing injury, having better posture helps to show off the muscular physique you worked so hard to build. Proper flexibility also goes hand in hand with full range of motion exercises like squats and deadlifts, which are major muscle builders . Having tight hips and shoulders is a limiting factor for proper form on these exercises and can limit your program.

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.

5 Hydration Myths—Busted

Hydration plays a major role in performance, yet there’s plenty of confusion around what to drink, when to drink, and how much to drink.

Trainer Q&A: How Much Protein Do I Need After a Workout?

In terms of timing, you’ll often hear individuals reference the “anabolic window” - a period of time after your workout that leads to the best recovery. Usually this time frame ranges between 45 minutes to an hour post-workout. According to Miyaki, what you eat post-workout is important, but not for the reasons most people think. “The primary goal post-workout should be to provide your body with an immediate fuel source to prevent it from breaking down muscle tissue for energy.” As a result, Miyaki advises lifters to include some fast digesting carbs along with protein after a lift. The carbs will help spare your body’s own energy source and the protein will help to repair muscle and encourage muscle growth . Don’t be extremely worried if you can’t get food in immediately after exercise. Although the anabolic window is important, “building muscle is not just about what you do immediately post-workout, it is about what you do with your overall diet,” Miyaki cautions.

3 Old School Squats

Don't let your legs languish anymore. Instead, return to the glorious days of old with these low-tech, free-weight squats that define hardcore leg training.

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.

The Best Upper Body Workout

DIRECTIONS  The first time you perform the workout, you’ll hit 25 reps for the main lifts by completing five sets of five, as shown. If you repeat the workout, perform six sets of four reps. In the next session, do eight sets of three. Do not perform this workout more than twice a week, and allow at least three days before repeating it. On each lift that you use the 25-rep rule for, spend the first three or four sets warming up so that only the last two are done with heavy weights.

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.

Is Powerlifting Dead?

There will always be critics, negative BS, and those who want to toss others under the bus. This is part of sport, business and life and human nature in general. I choose not to be a part of it. This is why I will not watch the news on TV, and rarely read my newsfeed or forums. I only visit sites that will help me or elitefts™ become better. I honestly do not have the time to waste with stupid shit I have no control over anyhow. I’d rather spend my time making sure elitefts™ is living up to the vision we’ve (YOU) have all worked so hard to establish. You have built a team known for it’s strength and for helping others and passing on. This has been done through your lifting but more importantly through your Character, Integrity, Sportsmanship and Teamwork.

How to Keep Your Abs When You're Out of Commission

(I recently came off a SLAP tear repair surgery, that means no use of the shoulder for months, not even any running or lower-body work. There goes high-intensity exercise. But, luckily for me I went into it in shape. What's left had been diet, and a few other tricks. So if you're down and out yourself and looking for the tricks of the trade, or you're just a lazy bum looking for a quick read on how to live leaner, then click on through.)

Fighter Diet News

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

How to Eat Right on the Road

The unfortunate truth is that when you’re traveling it’s much easier to get your hands on crap than it is on healthy food. For the guy who travels now and then, it’s a pretty easy work-around. For the guy who travels constantly, eating healthy on the go can feel like a high-wire act. That said, there are a lot of simple things you can do to maintain a healthy, lean physique . Easy options include dropping the fries or bread and doubling your veggies, adding a salad to whatever you’re eating to help fill you up faster, or replacing your soda with a lowfat milk. On top of that, I’ve added a list of common foods that you can eat (in moderation) without fear of damaging your physique. Stick with these options, and you’ll avoid the worst of what’s out there.

Torch Your Fat Workout Routine

Sounds too easy—but is it? Yes and no. Unfortunately, losing fat isn’t as simple as third-grade math. Your metabolic rate fluctuates depending on several factors. Just recovering from intense training causes your body to burn calories at an accelerated rate for days. We did the math only to show that exercise can be a potent stimulus for fat loss. if you follow the program, we guarantee you’ll be well on your way to a leaner body, and you can let the numbers fall where they may.

Get Herculean with The Rock in the September M&F!

Dwayne "The Rock" Johnson's road to success wasn't paved in gold. Growing up, he remembers his parents' struggle to make ends meet, paying rent weekly until they finally were evicted from their home in Hawaii. But their struggles only made him more determined to rise above, finding solace in the gym where he tried to build the physique that made his heroes like Arnold Schwarzenegger and Sylvester Stallone so successful. Now, he's one of the highest paid stars in Hollywood, second only to Robert Downey Jr., and starring in one of his biggest roles yet as the demigod Hercules. He talks to M&F about how he got there.

Chest and Back: Mini Circuit Hell

This chest-and-back-focused workout gives you an emergency makeover for these two showtime muscle groups while also burning tons of calories during and after your workout. Your biceps and triceps get worked peripherally, so the result is a tighter-looking upper body that you can put on display with pride.

The Philosophy of Muscle: Examinations of the Big Questions

MB: When I was at the University of Pennsylvania studying for my PhD, I entered the annual competition they have there, which is a fundraiser for the women’s track team. It’s called “Mr. and Ms. Penn.” To my amazement, I won two in a row.  Then I started coaching the Ms. Penn team and branching out into local amateur competitions, mostly with NPC or [the natural competitions promoted by] NABBA.  Some were in the Philly area, some were in Lancaster, Massachusetts. Once I branched out from Mr. and Ms. Penn I kept placing second place all the time.  There was always someone just a little bit better than me. I had my breakthrough in 2008 at the INBF Hercules in New York when I pro qualified in WNBF.  That had been my first INBF competition and I qualified for WNBF. My first professional competition was the Pro American in 2010 in Westborough, Mass., which was promoted by Nancy Andrews. She is a well-known natural bodybuilder in the WNBF. In 2012 I was in the Naturally Fit Pro International in Austin Texas.

The Most Important Gym in America?

8 Ways to Ignite Your Metabolism >>>   The company's website boasts that Downsize members have lost thousands of pounds and are less likely to cycle out of membership versus obese users in traditional gyms.  At its core, Downsize removes traditional barriers to entry and touches on multiple dimensions of weight loss; and it does so with a special kind of quality borne out of empathy from staff that know the challenge of weight loss firsthand. This holistic approach makes starting and continuing on what might otherwise be a prohibitive journey more feasible for overweight and obese individuals.   The story of Downsize is especially encouraging because the model is highly replicable. While many gyms are working to create environments that promote inclusivity, they are not going far enough to design comprehensive programs that are built around the unique demands of overweight and obese people. Although an approach like that of Downsize requires additional investment above and beyond a traditional gym, the market for it is huge, with nearly 70% of the American population being overweight or obese.

The High Intensity Cardio Debate

High-Intensity Interval Training (HIIT) has been the leading movement in cardiovascular exercise for fat loss and conditioning for more than a decade—ranked No. 1, in fact, on the American College of Sports Medicine’s survey of fitness trends for 2014. Fueled by claims of faster fat loss, shorter workouts, and less monotony (along with exclamations such as “It kicked my ass” or “Made me puke”), HIIT has largely supplanted traditional aerobic training—of the just-go-out-and-jog variety—as the preferred conditioning method of gym-goers everywhere. But old fashioned roadwork, the kind that Muhammad Ali and dozens of other champion athletes utilized, isn’t obsolete. In fact, it may actually be the more important style of cardio exercise for anyone looking to be in better, more well-rounded shape.

Ryan Holiday – The Creative Process of Writing A Kick Ass Book

I read this article and found it very interesting, thought it might be something for you. The article is called Ryan Holiday – The Creative Process of Writing A Kick Ass Bookand is located at

8 Ways to Get Stronger Than Ever

Break through strength plateaus and open up a whole new world of weightlifting with these eight ways to overload your lifts.

Advanced Stretching

Andy Speer, a certified personal trainer at Equinox, put together five key stretches that will have you looking, feeling, and performing better. These stretches are designed to be done after appropriate soft tissue work (like foam rolling) and before your warmup. The idea is to increase tissue quality for stretching and then actively move the joints through the new range of motion after stretching. “The strongest guys and best athletes in the world do this stuff,” Speer says. Pec Stretch Most guys have tight internal rotator (pecs and lats) which leads to that ‘hunched over look.' Both the pec and lat stretch are critical for establishing proper posture during lifting and throughout the day.

The Perfect Fat-Loss Day

To experience positive, sustained results, guys looking for weight loss must put together ­­­the entire package, including proper nutrition, a good workout routine, and appropriate lifestyle habits. Unfortunately, this is easier said than done. To help clarify your path to weight-loss success, we've identified the perfect fat-loss day equipped with all of the tools and techniques necessary to get you to your optimum physique.


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

True Grit

For many bodybuilders, their passion for lifting weights began in high school. Whether it was getting strong for football or just wanting to put more size on a teenage frame, it was the start of a lifelong journey. But not many teenagers have the desire or discipline to actually compete at that age. Between school, family obligations, and maybe even a part-time job, fnding the time to work out, do cardio, and cook clean food generally dissuades most from even thinking about it. But Cody Montgomery has done all that for the past several years, winning the NPC Teen Nationals twice. Now a freshman at the University of Texas at San Antonio, Montgomery is preparing once again for the Teen Nationals, hoping to sweep both the Teen—which would make him an unprecedented three-time champ—and the Collegiate overall trophies.

Gluten for Punishment

An interesting characteristic is that CD was once considered to develop during childhood, but recent data shows that the loss of tolerance to gluten does not necessarily occur at the time of gluten introduction. It may occur at any point due to unknown environmental triggers (10). In essence, two main conditions must be necessary for the development of CD: the ingestion of gluten and a genetic predisposition to CD. However, the predisposition depends on a multitude of genes, each of them adding only a modest contribution to disease development (16). There are a myriad of risk factors that correspond to CD, including family history (genetic predisposition), specific positive immune markers, and positive genetic testing (19). In children, other risk factors include method of infant feeding (formula versus duration of breastfeeding [2]), method of birth (11), timing of the introduction of gluten into the diet (2), and infections during early childhood (27). The onset of symptoms is typically gradual and described by a time lag of months or years after gluten introduction. Nevertheless, in patients on long-term treatment with a GFD, the ingestion of gluten may occasionally cause immediate symptoms, such as vomiting and abdominal pain (26).

Jay Cutler's Streak

It had been so long we’d forgotten what it was like. He’d forgotten, too. Thirteen years is an eternity in bodybuilding, but that’s the time that passed between Jay Cutler’s eighth-place finish at the 2000 Mr. Olympia, and his sixth-place finish, at the same contest last year. In between, there were 25 consecutive contests (including 10 Olympias) over 11 years in which he either won or placed second. The only three men who bested him during that run were current or future Mr. O’s.

The Big 25

We’ve compiled 25 fresh workout tips to help you get what you want most: more muscle. Included here are both cutting-edge advances and new angles on proven favorites. These are methods you probably aren’t incorporating — but should, to get bigger faster.

10 Best Sources of Fiber

Known for their high levels of heart healthy monounsaturated fats, avocados are also a great source of fiber. One avocado contains 9 grams of fiber, making it a perfect choice for guys on a carbohydrate restricted diet that are looking for more fiber.

The one rule of the Pre-Party Pump

We present the Men’s Fitnes s Pre-Party Pump, a workout specifically engineered to maximize blood-flow to your muscles in those desperate minutes before your buddies pick you up. Because remember, for the man staring back at you in the foggy bathroom mirror, it’s not about how much you can lift. It’s about how much you look like you can lift.

The Best Total Body Cardio Workout

Reps: 12 Rest: 0 sec. Get into pushup position with hands slightly wider than shoulder width. Push your body backward so your hips rise in the air and your torso points toward the floor. Keeping your legs straight, lower your body until the top of your head nearly touches the floor, and then press up.

Top 10 Sexiest Female Bodybuilders

The second Swede on the list, Nordin started training at age 17, back in 1999, and started to compete at just age 20. Alongside her work as a fitness model, having been featured in many magazines, she is also a personal trainer and was on the Swedish version of The Biggest Loser. Her participant on the show was the season winner, losing over 90lbs over the course of the show.

The Workouts You'll Hate The Next Day

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

Build Brute Strength Workout

Strength is the basis for everything we do in the gym and in life. If you want to get huge, you’ve got to get strong. Raising your limit strength (the amount you can lift once) allows you to handle a heavier submaximal weight for more reps. Let me illustrate: Generally, low reps build strength and high reps build size, right? Sort of. Well, in this program, you’ll be doing a blend of both, but you’ll also be doing heavy weights for higher reps.

Beyeke’s Back Blowout

France’s Lionel Beyeke falls into this latter category. Now, there have been some good bodybuilders to come out of France in the past 25 years: Thierry Pastel, Mohammed Benaziza, and Francis Benfatto immediately come to mind. And while we’re on the topic of Francophonic muscle, let’s not forget the Black Panther, the incomparable Serge Nubret. But none of them, with the exception of Nubret, possessed the singular gifts that the Cameroon-born Beyeke stands to make good on.

BSN N.O.-Xplode at

In 2004 BSN® changed the landscape of sports nutrition forever when we introduced the first complete pre-workout supplement, N.O.-XPLODE™. Now featuring a more concentrated formula and advanced ingredient technology, N.O.-XPLODE™ has been re-engineered to push you and your workout past previous limits. After talking to supplement users and hearing their feedback, we crafted a new formula designed to help deliver explosive energy, enhanced endurance and maximum performance.* We also took our work one step further and enhanced the taste, ensuring the new N.O.-XPLODE™ delivers on the BSN® promise of great taste and superior mixability.

Strong360 Podcast-Sean Waxman - Juggernaut Training Systems

With over 25 years of experience in Weightlifting as an athlete and coach, Sean Waxman brings a wealth of knowledge to the table. Chad and Brandon talk with Sean about training the squat for weightlifting and the recent growth of USA Weightlifting. Listen Now Get It On iTunes Register for BUS3 to hear Sean present […]

18 Instant Health Boosters!

Who wants to feel like crap when you can feel—and train—like a million bucks? Start living healthier with simple tips you can implement right now!

25 Solid Training Tips for Greater Strength and Muscle Growth

Follow these tips for gaining muscle mass and shredding body fat.

Back on Track

In 2008, FLEX editors undertook a rather daunting task, journalistically speaking —they gathered to choose the 20 bodybuilders who, in their estimation, represented the best back development of all time. The list was stacked with greats, from Ronnie Coleman and Dorian Yates at the top of the heap to Melvin Anthony and Albert Beckles snagging the final two spots. You could argue vociferously for a favorite who didn’t make the list (and have a valid point), but all told, no one could debate the quality of the final 20. They were giants in a sport that boasts more than its fair share of larger-than-life physiques.


Warnings: Do not use if: you are under 18 years of age; you are pregnant, nursing, or trying to become pregnant; you have a medical condition or are unaware of your health status; you are prone to dehydration or overheating; or you are taking any medication. DO NOT TAKE MORE THAN 6 AQX CAPSULES DAILY. DO NOT TAKE FOR MORE THAN 7 CONSECUTIVE DAYS. KEEP OUT OF REACH OF CHILDREN.

7 Must-Haves For The Total Competition Package

The competitor who takes the win doesn't always have the best body. Learn how to prepare for a bodybuilding competition and perfect the details needed to give you the necessary edge.

48 Calf Workout: 6 Mistakes Limiting Your Calf Size

If your calves are stuck at skinny-kid status, then you're probably making one or more of these 6 mistakes. Fix common calf-training blunders and turn your calves into cows!


50 How to Lift and Live Fit Past 40

There's a saying that 40 is the new 20. Apparently orange is the new black, as well. What hasn't changed is that you want to keep working out and seeing the kind of progress you've likely seen for the last 20-30 years, regardless of your age. There's no finish line when you're 40—just a couple of small considerations to help you continue to do what you love. Much like drinking enough water or getting enough sleep, these tweaks may be less than exciting, but they can make a massive difference in every other part of your life.

51 Gaspari Nutrition IsoFusion at
52 Big Wide Nasty
53 2014 IFBB North American Championships
54 Right Down the Middle
55 The Top 10 Questions Men Ask About Sex
56 Ask Men's Fitness: How Can I Project More Sex Appeal?