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Ben Pakulski 6 Essentials of Exercise Success Lesson #3 | Maintain Continuous Tension

- - If you are looking for the proper training split to build muscle, see how IFBB PRO Ben Pakulski builds big muscle through the best 4...

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Jones and Cormier Brawl at Media Event

UFC light heavyweight champion Jon Jones and challenger Daniel Cormier entered into a brawl at a media event at the MGM Grand lobby in Las Vegas on Monday. After featherweights Conor McGregor and Dustin Poirier engaged in an intense staredown of their own, the main event big boys came out, with the champ proudly holding his belt. After the pair locked foreheads, Cormier pushed Jones away, which caused Jones to dump his belt and head towards Cormier with some serious intentions. Check out what happenend.


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4 Must Have Supplements for Physique Building

Taking a green food supplement will help you reduce the nutritional deficiencies that occur with any amount of hard training. Most physique athletes and don't eat enough veggies. So how can we make up for this? Consume a whole food-based supplement that provides an array of vitamins, minerals, phytonutrients, plant enzymes and other plant nutrients that the body thrives on. They are your insurance policy for making sure you consume suitable amounts of nutrient on days when you don't eat the recommended 5-10 servings of veggies. Any one of the following will do.

7 Reasons Your Legs are Still Skinny

Legs seriously lagging in the muscle department? Here's where the blame lies.

19 Things Every Man Should Own

We're grown-ups now. It's time to put down childish things. Your PlayStation is no longer your most prized possession. Air Jordan's have moved from everyday attire to casual wear. Most of all, you've started doing things for yourself. That means you require a list of necessities, and that's where we come in. We've done the leg work. Some items you might have already and others might be on your wishlist. But here's a rundown of everything a man like you needs.

7 Presents The 2014 Supplement Awards

Glad to see Twinlab is back in action. The proseries they have out right now is legit. Their new pwo MVP FUEL is second to none, its a must try for everyone. Grab some of their cookies and cream whey while you are at it, the taste is just amazing. They have done it right with this line and hope they will up for awards this year.

5 Best Canned Protein Sources

For those of us on a budget, the canned meat aisle can be the answer to getting all the high-quality protein you can stomach without the serious pain at checkout. Let's not forget that canned proteins are also portable nutrition. But today, you're not just limited to tuna.

The Million Dollar Arm Workout

It might be a long shot developing a 95mph fastball to make the big bucks in the big leagues, but you certaintly can build yourself some solid beach muscles. Here's the only 30-minute arm workout you'll ever need.

The Body Shocker Workout

Thomas Jefferson said, “It’s a poor mind that can think of only one way to spell a word.” Had our founding father known his way around a gym, he’d surely have found the same to be true of how we use a piece of exercise equipment. Just because a tool is designed for one purpose doesn’t mean it can’t serve others. Here’s how to get more out of common training equipment to hit your muscles in new ways, work around injuries , and cut minutes off your workouts.

Phil Heath's Competition Prep Nutrition Plan

Have you ever wondered what the competition diet of a 3X Mr. Olympia looks like? Look no further as brings you Phil "The Gift" Heath's nutrition plan, as he heads into the 2014 Olympia to defend his title!

10 Of The Healthiest Places To Live In America

Even though we all know the basics of living a healthy life -- eat well, exercise, practice mindfulness -- we don’t all act accordingly. Maybe it’s because of poor time management or lack of access to the necessary resources; or maybe it’s just a matter of where you live.

Best Ways to Stay Fit in Your 30s

We all will endure the process of getting older. As we age, we lose muscle mass and bone density due to declining levels of key hormones and the outright cruelty of Father Time. But you don’t have to end up losing muscle and moving like an old man. The key to aging like one of the Expendables is to take care of your body now. You will not be able to recover as fast as you once did in your twenties but that does not mean you can’t feel and look awesome.

The Hungry Man’s Low-Calorie Diet

High-fat items fall closer to nine calories per gram (energy dense), while foods with lots of fiber and water, such as produce, soups, and salads, contain far fewer calories per gram (energy lean). When you replace energy-dense foods with energy-lean ones, the combination of high protein, fiber, and water content works to keep you feeling full for longer without adding unwanted calories and fat to your diet —and your body.

16 Ways to Fight Fat with Food

Since muscle-building is the fastest route to slim down, make sure your protein consumption is enough to keep up with your weight training. Eat too little and your gains could be slower. Get 1-1.5 grams of protein per pound of bodyweight per day to help your muscle gains along. Use protein bars and shakes to supplement your whole-food consumption and stave off cravings.

Leadership Tips: 6 Powerful Questions to Ask Yourself Daily

If you really want to create a shift in your business and get the most from your leadership, make these powerful questions part of your daily ritual.

Top 5 Ways You Know You've Made It In The Fitness Industry - Born Fitness

Filter out everything else, and this is what really matters. This is a fitness professional’s job. Anything else that comes with the territory is a byproduct, not a primary focus. Remember that, and you’ll enjoy the industry and be much more likely to have success.

Healthier Rice Pudding - Born Fitness

Here’s a new spin on rice pudding, which doesn’t even include any rice. It comes from self-proclaimed exercise and food junkie, Sara Gaylord. Not impressed by the credentials? You will be once you try this recipe.

Fighter Diet News

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

8 Mass Ingredients

For most bodybuilders, pushing through punishing workouts day in and day out is actually the easier part of their regimen. Much harder is sticking with a diet that maintains an anabolic state — that is, building muscle — for the 22 or 23 hours a day when our bodies are desperately trying to recuperate between workouts. Luckily, nutrition need not be akin to rocket science. This simple checklist runs down eight top foods for mass building.

Human Power Lifts Train

A man boarding the train slipped and caught his foot between the platform and the car. That’s when, as the video below shows, employees amassed a group of hearty passengers to push the train off the stuck passenger.

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.

7 Tips for Sharp Abs

Training abs is easy. Training them right, and supporting their development... not so much.

H.U.G.E Top 10 Training Mistakes: Part 1

We’ve come up with the top 10 most common derailments of your training progress.  Open your workout notebook and pay close attention as we count down from 10 to 6, and the top 5 in Part 2.

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.

About Us

Discovering A Passion For Strength: For Dave, his passion for strength is about breaking personal records and finding peace.“Growing-up, training was my biggest passion. It was my way to deal with all the adversity the world tossed my way. It was my haven.  When I was a kid, the gym was the one place I could go to be in charge and decide whether I succeeded. It was my place to build and grow—mentally and physically.” It also meant standing out from the crowd and being great. When it comes to our business, it is this same passion for strength that fuels us in everything we do. It’s in our DNA. It’s who we are. It’s what we do.

Eating Yourself STRONG - Zach Even-Esh

hi Anthony. Great point. However I think most people (well I do, my family and most of my friends and clients) eat organic not necessarily because organic is “better” or “more nutritious” rather you aren’t getting too many pesticides and herbicides with orgnic. With the abundance of these chemicals in almost everything we eat, we can try and minimise them eating organic. I don’t think organic has a higher nutritional value than your commercially grown meat or vegetable either, just less chemicals. (not saying they are all chemical free either. we can only minimise.)

The White Mamba: I'm Coming Home

Brian Scalabrine is returning to the Boston Celtics as a broadcast announcer and he’s getting started much the same way he did as a player. No matter when his name was called – which wasn’t often – he was ready to make an impact on the game. Scalabrine penned a truly hysterical LeBron James-style “I’m Coming Home” letter, which was posted to .

Bike Commuting Bumps Up Happiness

It's not sprocket science: Riding to work simply puts you in a good mood.

Get Bigger Arms With Heavy Weights

Building mass in your arms isn’t any different than it is with larger muscle groups like your chest or quads. Like those muscles, your arms respond to both heavy weight and high volume, but they also need time to recover for sizable gains.

Acid Trip

cine. Researchers from McMaster University in Hamilton, Ontario, reported recently that men who consumed whey protein after exercise, either by consuming the entire drink rapidly or consuming it spaced every 20 minutes over a 200-minute feeding period, had dramatically different results despite consuming the same amount. Muscle biopsies taken from the subjects found that muscle protein synthesis was elevated to a greater extent after rapidly consuming a large single dose of whey protein than after consuming it in smaller portions over a longer period. There were greater changes in anabolic signaling pathways for muscle hypertrophy (growth) after rapid rather than slow consumption.

Everything You Need to Know About Today's Most Popular Sweeteners

Whether it's cheat day or you're looking for a quick way to replenish glycogen stores after a crazy-intense workout, finding a smart way to indulge your sweet tooth can get confusing when there are dozens of sugars and sugar alternatives on the market, from agave to monk fruit to stevia to date syrup.  An important factor to keep in mind is where the sweetener falls on the glycemic index, or GI. The lower a food's GI, the less of an effect it has on blood sugar and insulin levels. Pure glucose ranks at 100 and sits at the top of the glycemic index. Other foods that come in close to 100 are white bread, white rice, and watermelon.  To give you an idea of where the most popular sweeteners fall on the GI (and how many calories are in each), we've compiled the facts on what you’re putting in your body. 50 Tasty Foods Under 50 Calories>>>


Warnings: Not for use of by those with pre-existing medical conditions or taking any medications, those under the age of 18, or women that are contemplating pregnancy, pregnant, nursing or those that are caffeine, niacin, or beta-alanine sensitive. Consult your physician prior to using this product if you are taking any prescription or over-the-counter medication or supplements. Do not use this product if you are at risk or are being treated for any medical condition including, but not limited to: high or low blood pressure; cardiac arrhythmia; stroke; heart, liver, kidney or thyroid disease; seizure disorder; psychiatric disease; diabetes; difficulty urinating due to prostate enlargement or if you are taking a MAO inhibitor. Discontinue use and consult your healthcare professional if you experience any adverse reaction to this product. Keep out of reach of all children. Do not exceed recommended serving size or suggested use for any reason.

Breakfasts of Champions: 6 Classic Recipes, Redone

Morning meals are traditionally packed with empty calories. But substitute a few ingredients and you can enjoy the same tastes and textures with fewer carbs, more protein, and just as many pancakes.

The Gun Show Workout

You’ll finish the giant set with a high-rep flush on the overhead rope extension, which also targets the triceps’ long head. Using a slow, rhythmic style, the set should take at least 60 seconds to complete – ideally between 90 seconds and two minutes. Do not stop -- keep continuous tension on the triceps. Make sure you get a good stretch each rep to maximize muscle fatigue. This is a long range of motion move designed to enhance the size and appearance of your tri’s, so don’t cheat with partials. If you fail before 40 reps, turn around, set the pin to a lower weight and continue immediately.

The World's First "Smart" Commuter Bike

Ideal for daily commuters, the Vanmoof is a “pedelec” bike, which means it provides energy only while you’re pedaling (so you can also ride it just like a regular bicycle). Using a sensor mounted to the crank, the onboard computer system monitors your performance and provides supplemental power as needed, increasing your pedaling output by up to 80%. So, while everyone else is laboring away to make it up that hill—and showing up at the office drenched in sweat—you can cruise on by in comfort. 7 Ways to Be More Efficient on the Bike>>> Also important: The bike tops out at 17 mph. Why does that matter? Staying under 20 mph means the Electrified still qualifies as a bicycle and can be used in designated bike lanes without fear of getting a ticket. No traffic for you.

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.

Elitefts™ Trap Circuit

Elitefts™ Director of Education Mark Watts explains a Trap Circuit for athletes that will benefit athletes and lifters.  Derek Dolgner demonstrates this 4 exercise complex.

Muscle Up with the Pec Punisher

For this workout, you’ll warm up with a dynamic bodyweight push up, move onto heavy, high-intensity cable standing moves, then finish with a dynamic exercise that requires stabilization and core integration to truly exhaust your chest. The goal of this workout is to shock your chest by incorporating triple drop sets, negatives, dynamic movements and a level of intensity that can push you through any training plateau.

AMP: Marc Megna's 8-Week Aesthetics Meets Performance Trainer

The 8-week AMP program will help you perform like a pro and look even better. It's the ultimate combination of aesthetics and performance. Get amped to reach your physical peak.

Build The Ultimate Lobster BLT

What you’ll need: ½ cup mayonnaise 2 Tbsp fresh lime juice 1 small shallot, minced 1 small garlic clove, mashed 2 Tbsp snipped chives 1 Tbsp finely chopped tarragon 1 tsp sweet paprika ½ tsp celery seeds 2 Tbsp extra-virgin olive oil Salt and freshly ground pepper, to taste 2 1 ¼-pound lobsters, cooked* and shelled , or 2 cups coarsely chopped cooked lobster meat (about 1 pound) 8 strips thick-sliced applewood smoked bacon, cooked crispy 2 avocados, sliced 2 tomatoes, sliced 4 large leaves of Bibb lettuce, torn in half 4 brioche buns, halved, or 8 slices of bread, toasted 2 Tbsp unsalted butter, softened How to make it: 1. Make the dressing. In a medium bowl, mix the mayonnaise, lime juice, shallt, garlic, chives, tarragon, paprika, celery seeds, and olive oil. Season with salt and pepper, to taste. Add the lobster meat and mix well. 2. Assemble the sandwich. Transfer the bottom of one roll or one slice of bread to a plate. Top with ¼ of the lobster salad, ¼ of the bacon, ¼ of the avocado, ¼ of the tomato, and ¼ of the lettuce. Close the sandwich with the bread.

3 Ways To Gain Strength Without Lifting Heavy Weights

Speed work refers to a type of strength training which uses a much lower percentage of your maximal weight. Lifting weights with greater bar speed trains your stretch reflex and your ability to build momentum more quickly, as well as recruit more muscle fibers. This type of training benefits athletes whose sports involve generating a huge amount of force in as short a time as possible.

The Best Health Breakthroughs for November 2013

A dirty secret about hand-washing, and more of the latest research you need to stay healthy.


NOX PUMP was developed by my scientific panel of PhDs, nutritionists and technical consultants. I supervised the entire process to ensure that it stimulates you with greater energy, motivation, strength, power, endurance and muscle pumps during training than would otherwise be possible. NOXPUMP is the single most powerful pre-training formula you will ever try. I drink it before every workout, as does every athlete I train.

Do You Have The Guts To Say, "F**K YOU!"? - Zach Even-Esh

I was still missing something. I moved to another gym. An athletic training facility. It was nice to get back to my athletic background, but the people there were PUSSIES. I worked there for two weeks and quit. I bounced around to MMA gyms and calisthenics but couldn’t find what I was looking for. I had this vision of owning my own little warehouse gym with a different training philosophy, but couldn’t find anyone that had a similar vision.

Mobility, Prehab and Rehab - Exposing Your Weakness - Zach Even-Esh

By the way, K Star has got perhaps one of the most BadAss Gyms known to human kind, there are NO walls, no showers and no pretty bathrooms… instead, you’ll find the fresh air, TONS of weights from free weights to odd objects to no rules workouts near the Golden Gate Bridge…. want a roof?? How about a tarp to cover you from the rain…. did I just say BEAUTIFUL!!! Man that shiz is my kinda heaven. His Gym is HERE in case you’re lucky enough to live in his neck of the woods.

Magnum Nutraceuticals Quattro at

What is so special about having 4 different isolates in Magnum Quattro™? For the same reason you wouldn't rely on only ONE source of protein in your diet (you wouldn't eat chicken, and only chicken, as your only source of protein from food). The 4 isolates offered in Magnum Quattro™ give your body 4 sources of protein - 4 proteins that are digested & accepted by your body differently and at different times.

9 Ways to Spice Up the Push-Up

The push-up is maybe the most ubiquitous and prescribed exercise in all of fitness-dom. They’re part of the fitness qualification testing for almost any military or law enforcement agency, athletes are tested on it in the pre-season, bodybuilders use push-ups as a finishing move on chest day . No matter where you go in this industry, push-up prowess is still considered a commodity. But as with any other exercise, the push-up can become stale. Here are nine ways you can reacquaint yourself with the torso-blasting benefits of this timeless bodyweight move .

Become Unstoppable Seminar 3 - Juggernaut Training Systems

Are you ready to take your training and coaching to a new level? Do you want to learn from the best? The Become Unstoppable Seminar 3 is coming and is going to be Juggernaut’s best event yet! Become Unstoppable Seminars (BUS) are Juggernaut’s premier events for you to learn and improve as coaches and athletes […]

Explosive Movements to Power Up Your Program

Your body is a pro at adapting to different workout stimuli. Performing slow and controlled moves week after week leads to plateaus in size and strength. Explosive exercises like box jumps and olympic lifts can be a welcome change to the mundane workout of 10-12 reps. Not only will power moves help to break up boredom; they’ll also boost you to more results. Explosive exercises are crucial for increasing muscle fiber recruitment—that is how much of your muscle is engaged during an exercise. By increasing the number of fibers used during a particular exercise, lifters can load up with more weight and hit more muscle fibers leading to greater changes in growth.

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