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The Equalizer Official Trailer (2014) Denzel Washington, Chloe Grace Moretz HD - "The Equalizer" Official Trailer (2014) Denzel Washington, Chloe Grace Moretz HD A former black ops commando who faked his death for a...

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How to be a Gym Hater

Bro Science #54: you're only winning if someone is losing. Facebook: T-shirts: Twitter: https:...

Sabotage (2014) - Best scene (Body fat scene)

48% body fat scene. Funny scene from Sabotage.

#RAISINGASIA Episode 10 Preview #AMRTV

#DanceMoms? No, no. It's Dance DADS this Tuesday on #RaisingAsia! See you in rehearsals! Asia Monet Ray Online: AMR FaceBook • http://o...

Noel Thompson Fila Bureau Candidate

This video is about Noel Thompson Fila Bureau Candidate

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One-Arm Front Deadlift

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Trap Bar Deadlift

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Top News
19days out Olympia 212 showdown! - Gaspari Nutrition

It’s finally time! I am very excited to compete in Olympia 212 showdown for the first time. I have competed in MrOlympia 5times since 2007 and finished top10 in 2009(9th), 2010(10th) and 2011(10th). Needless to say, my goal this time is nothing less than winning this 212 Olympia title!

Sagittarius Horoscope for Sunday, August 31, 2014

Sunday, August 31, 2014 - Protecting your feelings is top priority today, but this strategy can be confusing if your emotions are in discord with your actions. This lack of clarity isn't as bad as it sounds as you might grow more philosophical when your head and heart aren't aligned. Make sure that you work out the general principles now and then address the specific issues later as they arise. Approaching your problems with a healthy sense of humor might just give you the fresh perspective you need.

3 | Fitness Advice, Workout Videos, Health & Fitness

We allow third-party companies to serve ads and/or collect certain anonymous information when you visit our web site. These companies may use non-personally identifiable information (e.g., click stream information, browser type, time and date, subject of advertisements clicked or scrolled over) during your visits to this and other Web sites in order to provide advertisements about goods and services likely to be of greater interest to you. These companies typically use a cookie or third party web beacon to collect this information. To learn more about this behavioral advertising practice or to opt-out of this type of advertising, you can visit Please don't spam this page ... I'll help you 100% to get fit and stay healthy but please don't disrespect anyone on here or myself by spamming. Now let's get back to business of getting in to the best shape of our lives ;) & are your 2nd favorite websites in the world behind Facebook of course :D. If you want some banter and like to meet likeminded people & of course let the child within you free :D - this page will make you smile BIG & hopefully keep you motivated & on track everyday.

Get Bigger Shoulders With 5 Easy Moves

With the setup here, we’re stripping down to the bare essentials. You’ll perform barbell shrugs to develop your traps, then a balanced dumbbell raise attack that will keep your lats, a delicate muscle group, evenly developed and help protect your shoulders when you bench-press. Now that your shoulders are warmed up, we’re getting you yoked up by throwing in the military press as your finishing move.

Jay Cutler: Flex Photoshoot after the 2009 Olympia

Jay Cutler: Flex Photoshoot after the 2009 Olympia

Burn Fat and Build Bigger Legs

To perform thrusters, hold a 25- or 45-pound plate at chest level and sit back, leading with your butt and keeping your knees behind your toes, onto the second or third stair. Once you’ve landed, stand up quickly and, in one motion using momentum generated by your lower body, press the plate overhead. For step-ups, hold the plate in a comfortable position and simply step to the second or third stair, step back down again, then repeat with your opposite leg.

Action Plan: The 6-Week Expendables Workout

Not only does an action hero have to have big muscles, but they also need to be shredded. A good dose of high-intensity conditioning to finish each training session will strip unwanted body fat without sacrificing muscle. And while muscles need time to recover and grow, for the next six weeks you’ll need to a minimum of two additional weekly cardio sessions in addition to four days of weight training.

12 Foods to Remove from the Fridge Forever

Growing up, your fridge was probably always stocked with staples like milk, cheese, yogurt, pickles, and on and on. Problem is, if you haven't smartened up about the contents of your kitchen, these everyday eats could explain why you can’t seem to drop those last five pounds, or why your doc has suddenly taken an interest in your blood pressure .

The M&F “GFH” Diet

Get freakin’ huge with (more) of the right food and supps at the right times to drastically accelerate muscle growth.

Crank Out More Pullups

Pullups aren't neccessarily easy; some novice gym-goers have trouble even getting one or two. Duffy recommends grabbing assistance bands, which you wrap around the bar and place under your feet. "These elastic bands will counterbalance your body weight and help assist you with getting more pullups," says Duffy. Even advanced athletes can benefit from assistance bands—they might help get you one, two, or three more reps than you normally would without assistance. Novice trainees can train with assistance bands each week and more advanced athletes could sprinkle the use of the bands every other week.

Get a Shredded Six Pack Quick

Sure, diet is the main component to having defined abs, but a little bit of work on them doesn’t hurt. Since we came to that realization, we asked Andrew Sakhrani, CSCS of Monster Gym in Montreal, Canada, for a routine to whip those abs into shape for summer.

The Best 20-Minute Workout

101 Best Workouts Of All Time is the ultimate answer to the question "What workout should I do?" No matter what equipment you have available, from a fully-stocked supergym to a pair of mismatched dumbbells in your garage, or nothing but your body weight alone, you can build muscle, lose fat, and sculpt the physique you've always wanted.

Frozen Blueberries Better for You Than Fresh

These antioxidants come from compounds called anthocyanins, which give blueberries their purple hue. The ice crystals that form when the berries are frozen disrupt the structure of the plant tissue and make anthocyanins more available.

Boost Your Big 3 Lifts

>> BENCH: Flat, incline or close-grip benches, dips, pause benches, lock-outs, overhead presses, board presses, floor presses. Save the flyes, cable crossovers and rope pressdowns for your next bodybuilding show. This statement always draws some controversy but here it goes: Benching heavy is not primarily a chest movement, it's a shoulders-and-triceps movement. (Feel free to write me if you’re hurt by this.) So if you’re having trouble out of the hole, do more overhead presses. Having trouble locking out? Do more close-grip board presses.

9 Foods That Should Be In Every Diet

9 Foods That Should Be In Every Diet

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.)

Develop a Big-Time Bench

Every major muscle group in your body plays a role in proper bench pressing, especially when you start adding serious weight to the bar. And the fact is you can move major poundage whether you’re naturally barrel-chested or shallow, long-limbed or short, so long as you make the effort to develop all the supporting muscles that are recruited during a big bench. Once you do create this synergistic framework, though, you’ll be able to handle much heavier loads than ever before, which in turn will allow you to develop your chest muscles faster.

The 8 Absolute Worst Foods You Can Pump Into Your Body

Everyone loves a “cheat meal” or an overindulgence of food from time to time, after all—we are human. For seasoned athletes , the idea behind a “cheat” is to eat clean for a period of time, execute workouts as usual, and then “reward” the body with something that’s normally forbidden from a healthy diet. This strategy can certainly be effective for overcoming a weight-loss plateau and revving up the metabolism, but not all foods should be given the green light, especially if you’ve set an aggressive New Year’s resolution for yourself. Tim McComsey, a registered dietician specializing in weight-loss programming shares his eight foods to avoid at all costs.

Back Strength & Size Workout

This workout, which covers back as well as abs and lower back, alternates weekly workouts that emphasize strength (4-6 reps) with ones that emphasize mass (8-10 and sometimes 12-15 reps). Simply insert these workouts into your current routine to  build a stronger, thicker back  and a rock-solid midsection. Choosing the correct weight is critical; in your  strength workouts , make sure you pick a heavy weight that causes you to reach muscle failure on only your last set for each exercise at the target rep. Although you’ll take longer rest periods, you’ll move through your size-gaining workouts faster using relatively lighter weights for higher reps, with  drop sets  and supersets thrown in to increase the intensity.


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5 Ways to Fine-Tune Your Diet for Sharper Abs

Getting the abs you've always wanted doesn't have to be a goal that you spend your entire life chasing. Most people can have that sleek, shredded abdomen if they just train hard and eat right. It is always the latter of these two components that keeps people from getting there. Sometimes, it's for a pure lack of discipline. But for some people, it's a matter of information - too much or too little of it can send your six-pack spiraling into Kegville. These five tips are the only things you should focus on with regards to what goes into your ab-focused nutrition. Pair these principles with some of the abs training programs in M&F and your chase for the midsection you've always wanted might start nearing its finish line.

FLEX Online

James ‘Flex’ Lewis’ love for bodybuilding started at age 12 when he came across a book on Tom Platz. It was Platz's legs that blew away Lewis. He remembers...

Daily Session: Bigger Triceps in 30 Minutes

Say you hit traffic on the way to the gym and you're left with only 30 minutes to get a full arm workout in. Instead of sitting in your car thinking about what to do, look no further than Andrew Sakhrani, C.S.C.S., who provided this perfect triceps workout that only takes a half-hour—and is probably better than the one you were doing anyway.

Rip it Good

There are many different types of “fat burner” supplements on the market, but perhaps the most popular and effective category is thermogenics. Thermogenics work by boosting the body’s metabolism. That is, you burn more calories during a given activity, even if you’re just sitting on your butt watching Pumping Iron again. Most products achieve this effect by increasing norepinephrine (a neurotransmitter that the nervous system releases; it is basically a form of adrenaline). Synephrine is one supplement that raises norepinephrine. Try doses of five to 20 milligrams (mg), from a standardized Citrus aurantium extract, once or twice daily for amaximum of 40 mg per day.

Hardcore Contender - Tom Platz

His very name sounds like a comic book punch connecting with a skull: PLATZ! And his every workout was a war of attrition, not between him and the iron but between him and his muscles, and he refused to surrender. When he couldn’t get another full rep, he enlisted just enough help on forced reps. After that, he did half reps, and when he couldn’t get half reps, he did quarter reps, and then he just held the weight against the forces of gravity until his muscles, screaming for mercy, admitted defeat. He would not lose.

26 3 Healthy Snack Recipes

But have you forgotten to include healthy between-meal snacks? Far too often, people only perfect their three main meals each day. Come snack time, they're left opting for vending machine fare or whatever they can find at the local convenience store. Worse yet, they swing by a local greasy spoon for a drive-thru visit. If they skip snacking entirely, they miss their calorie and macronutrient target.

Fighter Diet News

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

The Men's Fitness Food Pyramid

“We need to provide a baseline level of good fats for hormone production,” says Nate Miyaki, C.S.S.N., a nutrition consultant and bodybuilder in San Francisco, CA. Fat, particularly the much-maligned saturated kind, helps in the creation of testosterone, which does everything from getting you big and lean to keeping your “little friend” ready to say hello. Contrary to popular opinion, when dieting, you don’t need to drop your fat intake much, if at all; fat loss comes fastest when carbohydrate intake is reduced. Plus, fat is satiating as well as a good source of energy. Most of your fats should come by way of your protein foods, but avocados, nuts, seeds, and a small amount of oil like coconut and olive oil can be included as well.

4 Lean, Protein-Packed Game Meats for Grilling

“Treat it just like chicken,” says Chris Kersch of Healthy Buffalo, a specialty meats store in Chinchester, NH. “Just make sure it's well-done. It’s almost translucent when you first get it.” Try rubbing a Cajun spice mix on your alligator before grilling for some real New Orleans flavor.

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.

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.

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.”

Forced-Rep Training

Most people don’t understand what a forced rep truly is. To them, it’s having someone assist with a rep when they begin to tire at the end of a conventional set. To me, a forced rep is one that’s performed when you are so completely fatigued that you can’t possibly complete another without assistance. It comes only after the body fails, not merely when it’s tired.

Manscaping Made Easy

We regret to inform you that you are neither a porn star nor a newborn baby. So when it comes to the area immediately below the belt, save the stubble. “You definitely want to have it groomed very short,” says Whitely, “but I’m not a big fan of taking it all off.” Less than an inch is ideal. This will, as Whitely says, “keep it cool enough where you feel comfortable about yourself and it doesn’t have irritation, and you can easily maintain that with trimmers.” For this more sensitive area, the Braun cruZer 5 Body Trimmer contours to the curvatures of your below-the-belt zone, and the wet-and-dry technology works in the shower.

Head and Shoulders Above

This brings us to Phil Heath’s shoulders. What was once a deficit is now a surplus. We should also mention the head on those shoulders, because the changes happened and continue to happen only because of meticulous planning and methodical execution.

The 21 Hottest Girls in Surfing

Summer, we hate to see you go, but we love to watch you leave… For our farewell ode to warm weather and lazy-days, here are the current hottest women of surfing. As the wave competition still snaps on for these ladies in hotter locales, these top athletes prove that the end of our favorite season has never looked better.

6 Summer Post-Workout Smoothies and Juices

It's time to make your blender work overtime. Build more muscle and lean out your physique with these cleansing, protein-packed recipes from chef Candice Kumai.

The 15 Most Important Exercises For Men

The 15 Most Important Exercises For Men


"Angle training ensures that you hit every muscle fiber, especially in muscles that have multiple attachment points," says Sandler. "Performing a similar exercise with a different piece of equipment may help improve stabilizer muscle contribution, but going from a machine to a barbell, or barbell to a dumbbell, still hits the muscles at almost the same angle. At the very least, if you're going to do the same exercise at the same angle with a different piece of equipment, vary your grip or your stance [with leg exercises]. A varied grip changes the emphasis of the primary muscles and the activation pattern of the assisting muscles."

Gifted Guns

With a nickname like the Gift it’s no secret that Mom and Dad passed along more than a fair share of favorable muscle-building genes.  But like all great champions, even Heath has had to put in his work to make pretty good arms really good, and then even more to take really good arms to the next level and beyond, to where they are now. The gains may not come as easily for us, but the Gift’s training wisdom is something the rest of us can apply in our own quest for attention-grabbing arms. So, here’s how Mr. Olympia built two of the best guns on the planet.

Tsunami Bar Squats

About the Author Derek Dolgner is interning with the MountainDog John Meadows as well as to finish his Exercise-Science undergraduate degree from the University of LaCrosse Wisconsin. Dolgner started competing as an amateur bodybuilder in the NPC at 17 years old and his passion and love for the sport has continued to grow over the last 6 years. He hopes to follow in John's footsteps and become a positive influence in the fitness industry.

WATCH: The Team Talks About the Team

Elitefts™ has seen a lot of team members come and go over the years. Some have stuck around since the start (Bob Youngs, Brian Schwab), several are just now premiering on the site (Chris Duffin, Casey Williams), and other big-names have returned after a brief hiatus (Justin Harris). Each person who has been a part of elitefts™ has their own set of experiences that form personal perspectives on the meaning and importance of the company, the culture, and the ongoing effort to bring the highest quality education and products to the industry.

Slight Volume Uptick to Get Big Quick

The 4X Mass Workout 2.0 . We’ve reloaded this best-selling muscle-building e-book with the new tension-overload method, quick high-rep 3X sequences that trigger ultimate mass. How? It pushes the growth threshold into the high-end of hypertrophic tension time (60 to 90 seconds)–something most bodybuilders never get. Plus, you trigger a growth explosion with the new 9-week phase-training Itinerary that has you hitting a different 4X and tension-overload workout every 2 weeks. Change to gain BIG! Limited-time offer,  Go HERE ——————————————————————– To follow the ITRC training program in “Train, Eat, Grow,” get a copy of the latest issue of IRON MAN. ——————————————————————– This Special Report was submitted by Jonathan Lawson and Steve Holman. The IRON MAN Training & Research Team www.ironmanmagazine.


True, "birds of a feather flock together." You need encouragement, keep hanging out with us here at! Great people, knowledge, and supplements to help you along the way. :)

Optimum Nutrition Gold Standard 100% Whey at

Whey protein is popular with active adults because it digests rapidly and is a rich source of amino acids for muscle recovery. Whey protein isolates are the purest form of whey and the primary ingredient in Gold Standard 100% Whey. Each serving provides 24 grams of rapidly digesting whey protein with low levels of fat, cholesterol, lactose and other stuff you can do without. There's no doubt this is the standard all other proteins are measured against.

46 - Back Workouts: 7 Awesome BodySpace Back Workouts

If you're not sure of the best way train your back—or you just need a new workout to add to your split—let these inspiring BodySpace members help you out. These seven MuscleTech athletes know exactly what it takes to look great on the stage and perform at their peak in the gym. See how they train this major muscle group, and learn from their principles.

The Hottest Stars of the VMAs

The 2014 MTV Video Music Awards took place on Sunday at the Fabulous Forum in Inglewood, California, and featured a stacked red carpet of pop stars and celebrities. We've cobbled together a little gallery of some of the most beautiful women who graced the awards ceremony with their presence. You're welcome.

Bodybuilding For Beginners

If you’re like me, you dove into bodybuilding with a passion, not a strategy. It was, and still is, something you loved, not a scheme for success that you reached after comparing it with other ventures. Bodybuilding is something you’re driven to do, no matter what. It’s in your blood, not in your mind. You toss and turn in bed at night, resenting the hours that keep you from your next workout. In your dreams, you’re in the gym, grunting, sweating, smashing those weights, cheering your training partners to their personal records, then getting under the bar when your turn comes and beating them at their own game, as they in turn cheer you on. When you awake, you gulp down some breakfast before you’re off and running, unable to resist the allure of ringing iron and the delicious pain of rough-cut knurling. You have no chart or graphs to consult, no calculus of how many more muscle fibers will be stimulated with each additional repetition. You’re in there to lift as hard, as heavy and as long as you can, because you’re conquering the world, and it feels good. When you drag yourself home, the only thing on your mind is getting back in there the next day, so you can do even better.

A Method to the Madness

FOUAD ABIAD IS HIS OWN BIGGEST CRITIC.  You’ll never catch him resting on his laurels or grumbling about how much better he looked than the competition. On the contrary, he picks apart his poses from every angle and dissects every weakness. Most people would consider placing second behind top Olympia contender Victor Martinez a pretty good showing. But second place at the 2013 Toronto Pro Supershow crushed his spirits so badly that he decided to wrap up his 2013 competition plans and instead devise a plan of attack for his off-season. “I’m pretty honest about how I look. I’m not a delusional bodybuilder. I’m hard on myself,” he admits.

Mr. Olympia, LLC

The Mr. Olympia mobile device app is your guide to all the events and information for the IFBB Joe Weider's Olympia Fitness and Performance Weekend. With legendary past champions like Arnold Schwarzenegger, Lee Haney, and Ronnie Coleman, the Mr. Olympia is the most prestigious title in the International Federation of Bodybuilding and Fitness Professional League (IFBB) and is a must-see for bodybuilding and fitness enthusiasts. Featuring a floorplan of the expo with a list of all exhibitors, sponsors, and times and locations of all the events at Joe Weider's Olympia Weekend, you can rest easy knowing that you won't miss a thing. So download the Mr. Olympia app now and be a part of the most exciting weekend in bodybuilding and fitness!

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