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Freak Off My Leash

© 2015 Freak Off My Leash.

Sculpt Monster Abs With Just 4 Moves -

You can't reveal great abs just by getting lean; you have to train them like any other muscle group! Try this 15-minute ab workout for the best results of your life.

Why Your Ab Workouts Don't Work - Born Fitness

It's time to rethink what you "know" about best ab workouts. Here's a smarter approach to the best core workouts, reducing pain, and making you stronger.

Ketogenic Dieting: Frequently Asked Questions -

Ketogenic dieting can be a game changer for many people, but it can be frustrating and counterproductive if done incorrectly. Have your burning keto-queries answered by Dr. Jake Wilson!

Crews Takes Crazy to Another Level in New Old Spice Ad

The ripped and rowdy actor is at it again with this in-your-face TV spot.

Mayweather Responds to Rousey Jab

The Welterweight champ finally hits back after Ronda's ESPY's comment.


Since first lifting weights as a teenager, Ben Pakulski has been on a mission to do whatever it takes to become the most muscular man in the world. On the eve of The Arnold Classic, he confronts the dark realities of bodybuilding and must decide his fate moving forward.

Prejudging Wrap-up of Day 2 | IFBB Tampa Pro 2015

Team MD's Bob Cicherillo, Peter McGough & David Baye wrap-up prejudging for day 2 at the 2015 IFBB Tampa Pro. Hear who each of them has as their picks to win the men's open.

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Kai Greene on Twitter

When you tweet with a location, Twitter stores that location. You can switch location on/off before each Tweet and always have the option to delete your location history. Learn more

2015 IFBB Tampa Pro Women's Bodybuilding Call Out Report

competitors are fighting for the top spots at the 2015 IFBB Tampa Pro? Find out here!

Sagittarius Horoscope for Saturday, August 8, 2015

Saturday, August 8, 2015 - It might feel as if there's too much drama going on around you today, but the events in your environment aren't as important as what's going on within your own heart. If you stay aware of the complex dilemmas going on within your relationships you will come out on top. Thankfully, as you address your inner issues, external ones become less scary. Calm your irrational fears so that they can't take root. Your personal growth is best served when you have the courage to be honest.

28 Days to Lean Meal Plan

You'’re training hard every day with your program, going heavy on the weights and sweating up a storm with cardio. Newsflash: While that'’s critical to your ultimate success, that'’s just not enough for you to lose the fat you want to.To reach your get-lean goal, you must also follow a get-lean diet. Why? Even if you work out hard for an hour every day, that still leaves 23 more hours for you to wreck all your hard work in the gym with just one slip-up: a measly handful of chips, a beer with the guys or a burger at lunch. Diet is a huge, so to speak, part of the fat-loss equation. It's the backbone of your entire plan, the foundation of a hard body.Bodybuilding nutrition consultant Jim Juge says nutrition determines your success or failure, plain and simple. "The diet is 65% of what you need to get in shape,"” he says. Juge would know, as he'’s helped countless dedicated people reach their goals, from achieving their best body ever to placing first in bodybuilding competitions.You've got 28 days to get to your goal, so we've recruited Juge to help you every step of the way. He'’s adapted a traditional bodybuilding competitor's diet for a non-competitor (that means you!) who wants to look his best, shedding as much fat as possible in a very short time.

6 Perfect Post-Workout Meals

Eating quality food post-workout is crucial…you know, if you expect to make gains and stuff. The science on recovery is a little War-and-Peace-y in its complexity but you can boil it down to a few nutritional musts: in order to optimize your results, you need to replace the amino acids and glycogen lost during your workout.

The Best Ways to Increase Your Metabolism

Without a doubt, the most effective way to jack up your metabolism is to put on and maintain slabs of lean muscle mass. Muscle is made up of what is called metabolically active tissue which means that it requires energy to be built, used and maintained. Compare this to fat tissue which pretty much sits there like a blob not burning up any calories at all. The best way to develop muscle mass is by, you guessed it, weight training. Which means even if fat loss is your main goal you should always keep weight training as part of your plan.

Four Ways to Correct Muscle Imbalances

Typically, muscle imbalances occur around areas of your body that are supposed to be mobile—hips, shoulders,  thoracic spine—but they can happen almost anywhere. What does it look like when you have a muscle imbalance and how do you know if you have them? Read on for the four most common muscle imbalances, a quick test to see where you’re at, and exactly how to fix them.

Get Six Pack Abs in 6 Moves

For this, both  diet and exercise play important roles, but the reward is a set of abs that are the envy of everyone you know. Here are six ab exercises to get you that highly sought, but rarely achieved, holy grail; the six pack.

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.

9 Ways To Improve Your Overhead Squat

Whether you CrossFit or you’re just looking for a way to improve core strength, these tips will help you get this move right.

The 20 Fittest Foods

We not only tell you which foods made the list, but how much of each you should eat on a weekly basis. So read on to see how you can make your diet more fit.


Fighter Diet is proud to offer superlative excellence in customer service and support to our global customer base. Our product lines are perpetually expanding and we welcome your inquiries for improvement. We value your loyalty and thank you for your continued support.

The Paleolithic Diet for Bodybuilders

Our ancient ancestors didn’t have access to crops, convenience stores, or fast-food restaurants. They were limited to consuming the plants and animals they could hunt or gather. This meant that the bulk of their diet consisted of large amounts of meat (when it was available), and otherwise they subsisted on plants—wild berries, certain greens, and often bugs (although bugs aren’t an emphasized part of the contemporary Paleolithic diet). What was absent from our ancestors’ diets were grains, large amounts of sugar, and processed starches.

Transform Your Triceps

Suspend a 25-45-pound weight plate from a weight belt between your legs and position yourself in the top position of a dip: torso roughly perpendicular to the floor, arms extended, knees bent, head facing forward. Keeping your body as upright as possible to emphasize the triceps, not the pecs, lower yourself until your upper arms are about parallel to the floor. Extend your elbows to return to the start position.

The Game Changer Diet

Paying attention to calories and macronutrients (protein, carbs, fat) is the bottom line when it comes to slashing fat, building lean muscle, and achieving your ideal physique. This transformative diet plan is set up to create a caloric deficit (you’ll burn more calories than you’ll consume) for optimum fat loss, while maintaining sufficient protein to build new muscle and just enough carbs to fuel the energy and recovery demands of high-intensity workouts .

The Complete Calves Workout

You don’t need to spend forever training your calves—15 minutes or so three to five days a week should suffice, provided you’re lifting with focus and a purpose during that time. The one thing that should always be on your mind is range of motion. Half reps of calves are a waste of time, so go light at first if you need to. Just make sure you feel a stretch at the bottom of each rep; and at the top, get those heels up high so that you’re up on your tippy-toes. Arnold Schwarzenegger once said that he tried to reach the en pointe position of a ballerina on each and every rep of calf raises. It’s a painful position, being up that high on your toes, but that’s what you should be trying to achieve.

7 Winning Strategies for Growth

Backstage after bodybuilding contests, some competitors from second to last have ready excuses for their performances. These range from illness and injury to incompetent judges to “a freak of nature” victor — any of which may or may not be true. Meanwhile, some accept all blame for their fate — whether or not they deserve it — and are already strategizing what they’ll do different next time. Invariably, the latter make the greatest improvements, while those who always have an excuse for losing almost always have cause to use it.You can either be reactive or proactive. When you’re reactive, you blame outside circumstances and other people for obstacles or failures. By inference, there was nothing you could’ve done differently. When you’re proactive, you take responsibility for everything in your life and, because you’ve assumed control, you can anticipate difficulties, then devise a plan and take actions for overcoming any circumstance.

On Trial: Incline vs. Reverse Grip

Since muscle activity is the measurement of how many muscle fibers are being used during an exercise, reverse-grip bench presses appear to be a better exercise for the upper chest than incline bench presses.

Justin Bieber on Twitter

@TheRock when is the dance? Hit scooter and let us know. And no worries. You are her second favorite ;)

Jay Cutler's Chest Workout for Massive Pecs

“I never got caught in heavy benching,” he says. “I could put five plates on and get a couple reps, but what’s the point? It’s not the best way to build muscle, but it is the best way to injure yourself. The ideal muscle-building range is eight to 10 reps. Somebody asks me every day how to get a bench up, and I’m an honest guy with an honest answer. “I say, ‘I don’t train for strength, so it doesn’t matter to me if I bench three plates or five.’ I might come in next week and do only three plates. I’m not here to put on a show. It’s all about building muscle. I just go with how my body reacts and that’s it. It’s instinctive training, which I think every good bodybuilder picks up on with time and experimenting.”

Ben Pakulski's Top 10 Training Techniques

HALF SCIENTIST AND HALF MONSTER, BEN PAKULSKI IS THE DR. JEKYLL AND MR. HYDE OF BODYBUILDING. No one in the IFBB Pro League today applies greater scientific rigor to their workouts than Pak- Man. Armed with a degree in kinesiology, he is forever seeking the latest training research, and if you’re lucky enough to converse with him, he can explain the proven logic behind the technique of his every exercise. So he’s Jekyll, the scientist. But he’s also Hyde, the monster (in a good way). Hyde-like, he’s capable of conquering bar-bending weights, and he brings a ferocious intensity to the gym. At first glance, some of his methods seem bat-crap crazy, but they’re only mad in relation to the norm—plodding through the same routine workout afer workout and expecting to magically expand muscles without asking anything extra of them. Now what sounds crazy? Pak-Man is rare among bodybuilders for applying his brain to his workouts at least as much as his body. And as the following 10 factors illustrate, he has some unique and uniquely efective ideas about training. 1) GET TENSE, STAY TENSE Let’s start with the fundamental concept behind all of Pakulski’s workouts.

Avoid These Six Mistakes In the Gym

Considering those six rules, here’s an important caveat: just because someone at your gym, or even a pro bodybuilder like me, tells you to do something, that’s no reason to follow his every move. Analyze the advice you receive as you apply it to yourself, and don’t follow a routine or diet endlessly if you’re not seeing tangible results. That’s not to say you should haphazardly switch directions at every sign of a plateau — far from it. But be ready to tweak your approach while evaluating its effects.

Tips for Relieving Muscle Soreness

MEET DOMS What you're feeling anywhere from 12-48 hours after a workout is something specialists in such matters refer to as DOMS, or Delayed Onset Muscle Soreness. It results from microscopic tears within muscle tissues, which is what you're creating when you workout. The pain response is the body's way of signaling to you that repair work is going on and that you'd best leave it be for a few days. Your body is smart like that, and it always lets you know when it's time to get back to it, by way of alleviating the soreness.

9 Foods That Will Kill Your Sex Drive

Has your sex drive gone M.I.A? What turns us off may very well start with what we’re eating — causing you to suffer from a low sex drive. As we age, the foods that we eat can have an impact on testosterone levels , which ultimately helps determine what’s going on below the belt. To ensure that your next romantic rendezvous won’t go soft, consider cleaning up your diet by tossing these foods to the wayside.

T NATION on Twitter

What would happen if you did push-ups and bodyweight squats every day? Awesomeness. The plan: …

Why Do Squats Hurt? (And How to Fix The Problems) - Born Fitness

Squat Like a Pro:  This could be a technique flaw, mobility issue or a weakness. The walls squat is simple way to test if this is an issue (without needing weight).  Stand facing a wall with your feet about 6 inches away. Squat as far as you can. You will immediately see if your hips, ankles and upper back have any mobility issues and you’ll notice how your knees track.

4-Week Fat Loss Lies - Born Fitness

You want abs in 4 weeks? Let's be honest, it's probably not going to happen. Here's how to see around fat loss lies and realistically transform your body.

The Cardio Fat Loss Plan - Born Fitness

On one end of the spectrum you have the “cardio haters.” You know them as the people that believe cardio is a complete waste of time and will kill your muscles and your body. (I even saw one article go as far to say it will actually kill you. That’s a bit much.) Then there are the “cardio lovers,” they’re typically distance runner, and mileage junkies that pound the pavement—or the treadmill—and feel that running is the best form of exercise. (Expect rampant “Born to Run” references.)

T NATION on Twitter

When you tweet with a location, Twitter stores that location. You can switch location on/off before each Tweet and always have the option to delete your location history. Learn more

Johnson Rocks the Porn 'Stache Back in the Day

Along with mocking his mustache, which he refers to as "a dead caterpillar on his lip" and the "porn stache", Johnson also touches upon some poor decisions he made as a teenager. Fortunately for his fans across the world, he was able to turn it around and find more positive ways to unleash his energy. Instead of hitting the bars, Johnson began hitting the weightroom , and the rest is history. But it's always good to look back every now and then, and be thankful for how far you've come.

Are Deadlifts and Squats Mandatory?

Plus, both of them are posterior-chain dominant, meaning they really work the muscles in your backside—your hamstrings, glutes, back muscles, and spinal stabilizers—the muscles that allow you to jump higher and run faster, says Tony Gentilcore, C.S.C.S., co-founder of Cressey Sports Performance training centers in Massachusetts and Florida. And if you want to put on size, even if it’s not in your legs (although it should be; chicken legs do no guy any favors), having a strong base is vital to moving more metal during virtually any upper-body exercise, says Gentilcore, who notes that both moves can correct many postural imbalances (thanks, 9-to-5 desk job) and improve overall biomechanics.  Find out when you can skip them >>>

Henry Cavill: Super Spy

More specifically, I’m having a proper British pint, a golden, glistening glass whose shimmering depths promise all the glory of that most fleeting of moments: the English summertime. It’s a rare sunny day in west London. We’re sitting in the sweltering beer garden of a pub in leafy Twickenham—near where England’s national team plays rugby union, the bone-crunching football-with-no-helmets battle royale often described as “a hooligan’s game played by gentlemen”—and 32-year-old Henry Cavill is drinking his second pint of pilsner top (a pilsner with a dash of lemonade) and radiating contentment.

The Jacked Back Workout

Back training is like the tax code of physique building. The methodology is as diverse as it is mystifying, and as complex as it is confounding, but in the end your goal is simple: You just want to get as much back as possible (pun intended). You experiment with new workouts and flirt with multiple angles, all with the hope of adding a little swole to your rearview. If this sounds like you, breathe deep and let this simple strategy wash over you: Pull heavy stuff. Rest. Repeat.

IIFYM Muscle-Building Weekly Meal Plan

With this diet, incorporating whole foods is a priority because that will help build the foundation to indulge on other foods like burgers. It's simply a balancing act. To ease your way into becoming flexible dieter, we've outlined a comprehensive 5-day meal plan. This sample meal plan is based of a 180-pound lifter who is looking to lean out -- totaling 2,300 calories a day, 225 grams of protein, 220 grams of carbs, and 55 grams of fat.

6X Mr Olympia Dorian Yates' Squat Alternatives

Either of these exercises will serve you well as a squat-replacement exercise. I’ve found that each relieves much of the hip stress I feel when performing squats, so I’m able to hit my thighs in a way squats simply won’t allow. As with extensions, it’s important to consider your form. I’ve seen many guys bounce their upper thighs off their rib cages at the bottom of leg presses. This is an excellent way to crack a rib or damage a knee. Slow and steady wins the race with both of these exercises. Also, don’t forget to consciously contract all your thigh muscles through each and every repetition.

8 Stupidly Easy Breakfasts You Can Make in 60 Seconds

That’s why we set out to create ten stupidly easy breakfast recipes that’ll fill up your stomach, but not your a.m. schedule. Our only criteria: Each recipe has at least two ingredients (for maximum nutrition) and a prep time under 60 seconds.

On Trial: Incline Dumbbell vs. Preacher Curls

When you perform the incline dumbbell curl, your arms move behind your body. This stretches the long head of the biceps, which runs over the shoulder joint. When you stretch a muscle before you contract it, that muscle is able to contract with more force (i.e., it is stronger), and so it takes on the majority of the load during an exercise. Since the long head of the biceps makes up the mass of the biceps peak, the incline curl is an effective exercise for building the biceps peak.

5 Reasons to Stop Fearing Carbs

They often get a bad rap, but these essential macronutrients play an integral role in your muscle-building ambitions.

Ask Men's Fitness: "Is lifting on an empty stomach a bad idea? I forget to eat breakfast now and then—does it matter?"

Ask Men's Fitness: "Is lifting on an empty stomach a bad idea? I forget to eat breakfast now and then—does it matter?"

5 Track Workouts for Speed, Power, and Endurance

Additional Warmup: Complete 4-6 alactic strides (massive bursts of energy in very short increments of time). Keep these under 9 seconds. Take a full recovery between each. Then, complete a set of 5 progressively faster 50-meter strides; the last 3 should be at your maximum controllable effort. With each successive one try to hit max speed a little sooner. Take 3 minutes to walk and perform mobility drills between each. Rest 5 minutes, then begin.

The Navy SEAL's Guide for Financial Freedom and Professional Success

Then Greitens takes it a step further. “Visualize the moment of achievement,” he says. “Show me what the movie poster looks like.” Once, when a veteran was struggling to transition to the civilian world, Greitens helped him create this mental snapshot: “He said, ‘I’ve just walked across the stage, I’ve just gotten my degree, I turn and see my family smiling at me, and I’ve got a job lined up,’” he recalls. You can guess what that soldier did after that.

5 Killer Moves for Shredded Obliques

Even if you are not at a body fat level where your obliques look good, you still need to train them. The oblique family plays a major role in many different movement patterns and is an essential part of the core. These muscles need to be trained both for function and for show.

Biotest on Twitter

Take 28 days and get serious about losing fat and smashing bad eating habits. Free ebook: …

Why is vacation sex always more fun than sex at home?

The No. 1  
reason sex is more fun on vacation is because you’re relaxed and feeling indulgent. Your normal life can get so busy that sex slides down your priority list, and becomes two half-sleeping zombies casually trying to find the spark right before they pass out for the night. On vacation, sex can happen any time of the day, you’re better able to focus, and you’re probably more in tune with your body.

45 Presents The 2015 Supplement Awards -

This should only take you about five minutes. If you haven’t tried any of the supps in a category, you may skip it—but you can’t skip Supplement of the Year. When you’re done, we’ll email you a promo code for the Voter-Only 20% Off Sale!

Labrada Jamie Eason Signature Series Peanut Protein at

Peanut butter flavors are always top sellers in the protein bar and cookie market. As a shake, peanut butter tends to be a favorite as well. While we could have easily formulated a great tasting peanut butter flavored whey protein, our goal was to be the first to offer a peanut protein powder, made exclusively from peanuts and natural ingredients that tastes incredible, has multiple uses and could benefit most any consumer. With Jamie Eason's Peanut Protein Powder, we are excited to off a product that can be used as a spread, a topping, or a shake that will give you all of the protein you need with less of the fat.

Drinking Beet Juice Can Enhance Your Overall Workout

For the study, 14 healthy men drank beet juice and nitrate-depleted beet juice for 15 days. During those 15 days, each person's blood pressure and rate pressure product (RPP) were taken at rest and durnig exercise. It was found that beet juice increased blood plasma nitric oxide levels -- widening the blood vessels for a greater blood flow throughout the body. The greater blood flow puts less stress on the heart during intense workouts, which allows for a longer workout and greater muscle pumps . Also, a greater blood flow means more nutrients hitting your hard-trained muscles -- hello growth.

JYM Omega Jym at

The Down-low on DHA The problem with most fish oil and omega-3 products on the market today is that they grossly underdose DHA, or they keep the dose of DHA proprietary so you don’t know how much you're getting. Omega-3 supplements that don’t list the dose of DHA are problematic because you never know if you’re getting enough of this critical omega-3 fat. Taking an omega-3 supplement that provides a low dose of DHA means that you have to take a handful of capsules to get the proper daily dose.

Start Here - Zach Even-Esh

Zach's inspiration in training comes from the Golden Era of Bodybuilding & Days of Old School Strength. His mission is to help You kick ass & take names in Life AND Lifting without the hype, fancy fads or gimmicks. Zach's Commitment To Your Success Is Unmatched. He Knows What It's Like To Go From A Weakling To An Unstoppable BEAST In Charge Of His Life, Business & Destiny. Zach Made It Happen Through The Iron and Now it's Your Turn!

The Art of the Deload - Born Fitness

If you’re a beginner guess what? Time to act like you pay rent in the gym and stop worrying about overtraining. Because the total weight you use is less, the likelihood of needing an entire week for a deload is reduced. (Instead, just train 3 to 4 day per week.) The higher your training age (more advanced lifters) the more frequent you need to deload. New lifters can sometimes go 12 weeks (or more) without needing a deload. But if you’ve been lifting for more than 5 years, it’s wise to schedule a deload every 4 to 8 weeks, depending on how you feel.

51 15 Ways You Can Guarantee Yourself an Injury
52 Donkey Calf Raise
53 T NATION on Twitter
54 The Interactive Adventure Map
55 The Art of the One-Summer Fling
56 Pre-Game Smart: What To Eat Before You Drink
57 10 Things She Says to Her Friends About You
58 High-Volume Fat-Busting Routine
59 The Forgotten Power of Training
60 JWM on Twitter
61 The Straight-Up Chest Workout
62 on Twitter
63 Open Bodybuilding Comparisons - 2015 IFBB Tampa Pro
64 Build Bigger Shoulders with the Landmine Lateral Raise
65 Chest here in Wyoming
66 Fighter Diet BURN
67 We 'Mirin Volume 117: Fit Besties -
68 23 Classic Hip-Hop Workout Songs -
69 Thoughts On Squats, Jumps, Aggressive Learning & WINNING - Zach Even-Esh
70 Butt bible workout
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@therock on Instagram: “Damn you Bieber! #SheClearlyDidntGetTheMemo #PricelessMoment 👍🏾” @therock on Instagram: “Classic rewind. #EnjoyYourSaturday #Focus #AndShrugTheBuilding” AndrewCoulson on Instagram: “Go overhead for long head of the triceps. . I'm not saying there is not a place for push down, but I am saying what @thedorianyates always…” Chad Smith on Instagram: “Congrats to Jason Saenz on breaking through the 500# squat barrier! #Repost @jbird1023 ・・・ 501 good lift. 44lbs PR. Let's just say Chad's…” Pauline Nordin on Instagram: “#buttbible #workout #exercise for #bootybuilding #shesquats with #goosegump” Pauline Nordin on Instagram: “Full #buttbible #workout on Facebook Now. Filmed live! #workoutmotivation #fitfam #fitlife #gym #gymgirl #girlswholift #bootybuilding…” Pauline Nordin on Instagram: “Everyone thinks #motivation is something you get with your birth certificate. Hey, being born unit this world didn't make you a winner.…” [View All Videos]
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