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Dragon: The Bruce Lee Story (10/10) Movie CLIP - Bruce Defeats the Demon (1993) HD

Dragon: The Bruce Lee Story Movie Clip - watch all clips click to subscribe When the Demon threatens to kill his son, B...

Schwarzenegger's Blueprint 1/3- The Power Of Vision

This is Arnold Schwarzenegger's blueprint. It's your map to an iron mind, epic physique, and incredible legacy. Follow in the footsteps of the world's greate...

Mike O'Hearn setting a new World Record Feb 7, 2013

Mike O'Hearn setting a new World Record Smashing panes of glass on TV Feb 7, 2013 more about Mike O'Hearn at

Leave Your Mark

This inspirational video is a profound message of responsibility. Everyone wants a better world but very few are willing to be that bit better. Steve shares ...

Band Training for Growth | MI40 University - Ben Pakulski - Band Training for Growth | MI40 University - Ben Pakulski- If you are looking for the proper training split to build muscle, ...

Straight-Arm Pulldown

Bench Press

Band Training for Growth | MI40 University - Ben Pakulski - Band Training for Growth | MI40 University - Ben Pakulski- If you are looking for the proper training split to build muscle, ...

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Important Lessons I've Learned About Money & Life - 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!


MusclePharm AMINO1 Is A Revolutionary Sports Performance Muscle Recovery & Hydration Drink! Get the Lowest Price on AMINO1 at!

Sagittarius Horoscope for Monday, September 1, 2014

Monday, September 1, 2014 - Although you might wake up with high hopes, today could get off to a slow start. Thankfully, your momentum picks up midday once the Moon returns to your fiery sign. Unfortunately, you may be holding onto frustration from earlier in the day when it was painful to express your emotions. Nevertheless, it's futile to keep your feelings secret, even if you think that others won't approve of them. You might have to take a chance and speak your truth to find out if it will bring down the walls that are keeping you from experiencing a deeper intimacy. No risk, no reward.


"During contest prep, I read many articles on I got lots of advice from the forums and ordered many supplements from the store." Gschrader5 | BodySpace Profile

The 10 Hottest NFL Cheerleaders This Season

It's the most wonderful time of the year, folks. No, not the holiday season, it's the period of those final weeks of preseason where every NFL fan is scrambling to get his or her fantasy team in order, while brimming with hope that this year will be a big one for his or her beloved team. Most of us will have our hopes dashed and decimated by injury, misfortune or worst of all, the cold, hard truth that our team sucks. But for 25 of the 32 teams in the league, no matter how bad they are, they will always have their cheerleaders to motivate them. We took a little tour of some preseason games to showcase what you can expect to see on the sidelines this year.

Best Pre-Workout Foods

Bananas “They’re nature’s PowerBar,” boasts Dr. Louise Burke, head of Sports Nutrition at the Australian Institute of Sport and coauthor of The Complete Guide to Food for Sports Performance: Peak Nutrition for Your Sport . Bananas are loaded with digestible carbohydrates (read: fuel) and are packed with potassium, which aids in maintaining nerve and muscle function. The body doesn’t store potassium for very long, so a medium banana before a workout will help keep nutrient levels high. Villacorta especially recommends bananas for morning exercisers: “Get up and eat a medium banana with 1/2 cup of Greek yogurt. Wait about 30 minutes and then hit the gym. Your body will need the carbohydrates and protein.”

Peak Arms: The Ultimate Arms Workout

Sandler warns against going so heavy that you need to perform cheat reps, in which you throw momentum into the move to get it going. Though cheating may allow you to complete a few additional reps, if you go too heavy you remove stress from your target muscle. “That’s one reason I’m a big believer in using pure isolation movements for the arms, such as a preacher curl for biceps or skull-crusher for triceps,” says Sandler. “Other good choices for biceps movements include the one-arm cable curl and the concentration curl, in which your triceps is pressed against your inner thigh. Getting the form right is key.” >> Focus on Isolation After going heavy with your first exercise to focus on strength, the Peak Arm routines also include movements that better isolate your muscles and minimize cheating. “For overall biceps development, you want to hit both the outer and inner biceps,” says Joseph. “To make sure you hit the outer biceps, I recommend you use a fairly close grip with your standing EZ-bar curls and a neutral grip with your dumbbells curls. I find hammer curls to be extremely effective at hitting the outer biceps as well,” he continues.

Classic Muscle Strength Programs Reviewed

Some things never change, and when it comes to training, we’re grateful for that fact. New systems come and go constantly, with one self-styled guru after another screaming at you on TV that his latest system is way better than the last one he tried to sell you. Yet while we’re constantly in search of new and better ways to gain muscle and strength, there are some systems that need no rewriting—templates that have proven time and again to produce results. Four in particular have never fallen out of style, despite being far older than most of you reading this. they are: the conjugate system, linear periodization, undulating periodization, and 5x5.

What to Eat Before You Drink

Pick the right foods and drinks before you booze and you won’t wake up feeling half-dead the next day.

Austrian Alps: Arnold Schwarzenegger’s Biceps Workout

But, gifted or not, Schwarzenegger can also be credited with being history’s hardest thinking bodybuilder. Nothing he ever did throughout his bodybuilding career was accidental or haphazard, which means his programs can serve as tried-and-true templates for your own bodybuilding success, regardless of your experience level or development. “For beginners, I’d simply advise doing five sets of barbell curls and five sets of dumbbell curls—10 total sets of eight to12 repetitions,” Schwarzenegger says. “Concentrate on a strict movement, and try to gain some strength. Experiment with different curling arcs until you find the one that puts maximum resistance on your biceps.” After training for a year or so, a bodybuilder is considered to be at the intermediate level, at which point Schwarzenegger advises, “I’d look at your biceps development and determine where you have weak points. Then I’d give you a tailored program to bring these weaker areas of your biceps up to par. “If you lack biceps fullness,” he continues, “do heavy dumbbell curls. If you lack peak, do everything with dumbbells. Do plenty of concentration curls and dumbbell curls lying back on a high bench, like Reg Park used to do them.


Copyright © 2014 Weider Publications, LLC, a subsidiary of American Media, Inc.  All rights reserved.

15 Best Bodyweight Exercises for Men

When you walk into the gym and every single bench and squat rack is taken by a bigger, stronger guy or by that “bro” doing curls in the squat rack, you could just turn around and walk out and say you’ll come back later. However, that isn’t an option when you’re trying to be your best you, because you know consistency is key. That one day off can lead to a week, which can lead to a month, and so on. Add these moves to your arsenal and watch the fat melt off your midsection all while building muscle, without skipping a day.

Injury Free: The Best Rotator Cuff Exercises

A rotator cuff injury is a major set back for athletes. Here are the best exercises to prevent shoulder injuries.


ELIGIBILITY: The Twitter contest (the "Contest") is open to Twitter members who are 18 years of age and older at the time of entry ("Contestant"). Membership and enrollment in Twitter are free. Contest is open only to legal residents of the United States and the District of Columbia (excluding Puerto Rico, Samoa, Guam, the US Virgin Islands and any other U.S. territories and protectorates, and individuals with an APO or FPO military address). Contestants may not be members of any guild, union or other organization that may prohibit them from participating in this Contest and that would restrict, require due payment or otherwise have the right to oppose such Contestant's participation in this Contest. Employees, contractors, members, and agents of, LLC, Liberty Media Corporation (and companies owned by Liberty Media Corporation), and members of their immediate family (including spouses, parents, siblings, children and their respective spouses) and persons living in the same household with any such individual are ineligible. In order to be eligible, Contestant must follow these Rules.

10 Best Moves to Lose Your Love Handles

You’ve tried situps, cardio, and dumbbell side bends, but nothing seems to get rid of that stubborn belly fat on your sides. Commonly called “love handles,” this area of your torso is part of the waist-to-hip ratio, an indicator of overall health. If you have too much cushion around your waist, ask yourself, "How hard am I really working in the gym?" To get the best moves for a slim torso , we asked Sadik Hadzovic, IFBB Men’s Physique professional for his 10 favorite exercises to keep love handles away. "This workout is effective because it's fast paced and designed to target both the rectus abdominals and the transverse abdominals," says Hadzovic. "To burn fat you must do more then just crunches and situps; You need to recruit your entire body to enter a thermogenic state that leads to an accelerated rate of fat loss." Complete your dream physique with these 10 moves that will carve up your core fast.

The 21 Day Shred Ab Workout

Late last month we launched our newest transformation program, the 21 Day Shred . It's a full training routine with full body circuits, traditional bodybuilding splits, intervals, and cardio challenges. Here is one of the staple ab routines from the program. So whether you're taking on THE SHRED, or working on your own routine, here's something to add to your arsenal.

5 Things You Should Know About Walnuts

1) Even though there are 21 species of walnut trees, the nuts you’ll find in your grocery store are most likely Persian or common walnuts, but in America they’re often called English walnuts. Confusing matters further, the Central Asian country of Kyrgyzstan has the largest walnut-tree forests in the world.

10 Ways to Lose Muscle

6.YOU ONLY EAT SPORADICALLY It’s true: Eating infrequently is nearly as bad as not eating at all. When you go more than three hours without food, your metabolism slows significantly.When that happens, every time you do get a meal, there’s a good chance that a large percentage of it will be stored as fat. Why? Blame your body. Without food, it slips back into starvation mode and starts to think it needs to hold on to every calorie it can get.

Zach Even - Esh

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Muscle in Minutes: Chest

This twice-weekly workout plan is built on that simple premise: instead of starting your week with the flat-bench, per the usual, you’re going to head straight for the incline. With your pre-workout raging through your veins, you’ll soon be pressing gnarly weight loads toward the ceiling, touching off crazy new growth in your under-trained upper chest. From there, things normalize with flat-bench dumbbell presses and push-ups, with some calculated twists to jack up the intensity, of course.

The Healthy Side Guide

Your main portion can only get you so far – unhealthy sides, while a delicious way to fill your plate, will wipe out all of that progress. Basically, mayonnaise is your biggest enemy and should be avoided at all costs. Now you’re just left with dry starch; flavorless, carb-ridden starch. Super.

The Top 15 Pushup Variations

. So it might be time to switch it up with a few new challenging moves. You'll feel more motivated, diversify the muscle groups you're hitting, and build muscle and strength in places your average-Joe pushup wouldn't even dream of touching. We tapped Anthony J. Yeung C.S.C.S. and strength coach at PUSH Private Fitness in Toluca Lake, CA, to see how many different variations he could come up with.

5 Go-to Ab Exercises

Why I Like It : This is a great exercise to strengthen your entire core. When done correctly it's taking the benefits of the plank and magnifying them. This exercise is great for building your serratus, which runs along the sides of your abs. When developed it really frames in your six-pack and makes you look extra fit. How to: Start in a kneeling position. As the wheel rolls forward, you want to work toward a fully extended position. The more extended you are, the more challenging the exercise. Using your abs (not your arms) bring the wheel back to the starting position. Focus on a crunching motion, or "curling" your trunk. If you keep your back straight you will work more of your arms, lats, and shoulders. If you don't have access to an ab wheel you can use a straight bar with 10-pound plates on each side.

Fighter Diet News

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

Bodybuilding Benefits of Red Meat

Even raw, it's hard to look at a big steak without wanting to bite right into it. Some primal instinct is heightened, and the caveman in all of us gets hungry. Numerous studies, though, have linked red meat—unfairly, in our estimation—to everything from heart disease to prostate cancer.

Weider Principles: Speed Up Your Workouts with Supersets

Training opposing movements allows you to work two distinct muscle groups with less rest. While you’re doing presses, for example, your back muscles rest, and vice versa. You can train the two body parts with the same amount of rest as you’d need in straight sets.

How to Eat Healthy When Dining Out

If you’re eating during a restaurant’s prime time, such as 8 p.m. on a Friday or Saturday night, it will be more difficult for the cooks to accommodate your special request. As chef Kathleen Daelemans explains, “They can’t jeopardize every other diner in the restaurant to make you happy.” If possible, dine out before or after the afternoon and evening rushes.

5 Foods You Can Overdo

Yes! It’s possible to drink too much water. “There is a point where water can be fatal because in excess it dilutes the electrolyte balance in our bodies," says Lemond. "The upper limit of water varies by age, gender, activity level and health condition,” says Lemond. (You can estimate your suggested water intake using this handy calculator .) Dehydration is also dangerous, so it’s important to stay in tune with your body and its needs throughout the day.

The 6 Leanest Cuts of Meat

Build more muscle while keeping your bodyfat on the low.

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.

Partner Up for Shredded Abs

And then there's those routines that just cannot be done without the help of a training partner like the abdominal exercises below. So grab yourself a training partner and get to work. This abs routine is sure to deliver some optimal ab chiseling results.

How To Train The Squat For CrossFit - Juggernaut Training Systems

As the Juggernaut Squatapalooza rolls on, check out the first six parts of this series if you’re just tuning in: Part 1:  Setting up for a Huge Squat Part 2:  Dont Get Stapled – How to Make it Through Your Sticking Point Part 3:  10 Steps to Great Squatting Technique Part 4:  Squatting Specifics – […]

Improve Your Form by Changing Your Focus

While working out solo, you can harness the power of positive thinking by telling yourself that you have good form or thinking about a recent success. If you work out with a buddy, encourage one another. This will help you worry less about your body movement, which will improve how you feel and perform at the gym.

The Protein Con

Enough is enough. Somewhere between ridiculous supplement company recommendations and broscience cooler talk, protein intake has gotten out of hand. Recently, I saw a contest preparation “coach” in my area post a picture of his client’s diet. He was having 500 grams of protein per day. That isn’t a typo. Five hundred grams. But this coach has competed and won shows, so clearly he’s credible, right? Or maybe massive drug dosages can mask idiocy. Just saying. Anyway, this shit needs to stop. When deciding where to set your protein intake, clear your head of all the nonsense that you’ve been told and use common sense.

Fast Starts

Making a huge first impression is one of the hardest things to do in pro bodybuilding. Each year a new crop of rookies joins the IFBB Pro League, still basking in their amateur success. But the moment they step on a pro stage their expectations change. Almost all of them watch veterans pose in first callouts. Many will wait a torturously long time to hear their numbers called. However, there are rare exceptions. Check out the list of the 16 men who won their debuts in professional open IFBB contests since 1978 (the first year of an expanded pro schedule). It illuminates just how rare Mamdouh Elssbiay’s accomplishments were last year and how unique Phil Heath’s two-for-two was in 2006. Spoiler alert: They’re the only two men from the past two decades on our countdown of the 10 best rookies of all time. That just goes to show you how difficult it is to make a big first impression in the big league.

Muscle Recuperation & Anabolic Hormones

There are many factors that influence a person’s ability to recuperate from resistance exercise , including genetics, diet, supplement intake, and drug use. So, how ofen can you train and recuperate to make gains in muscle mass? Although Ronnie trained legs twice a week, the research suggests that your ability to recuperate is influenced by testosterone levels.

Five Ways to Build Mental Toughness

Integrity may seem like a strange mental tool for training, but it actually makes all the difference in the world. The definition of integrity is “firm adherence to a code of especially moral or artistic values.” In life, integrity means sticking to your personal values no matter what your external situation dictates. In training, this same integrity means holding firm to your principles and training philosophy no matter what the acute response may be. The nature of training isn’t linear from day to day. You’ll have ups and downs, and you’re bound to have days when you feel disgusted with your performance. It’s in these moments that you have to decide whether you’re going to throw everything out the window or hold true to the principles that you know will work in the long run. This doesn’t mean that you never make changes to your training, but it does mean that you make those decisions through the lens of your core philosophy.

Top 10 Muscle and Strength Building Moves

While everyone who goes to the gym to lift weights has their own set of specific goals, one common thread that runs through most is the desire to get bigger and stronger . Bodybuilders are unique bunch in that they look to build every muscle in the body to the greatest possible degree, while trying to make sure everything remains in perfect proportion and symmetry. Because of this they must utilize a myriad of specific and varied exercises for each body part, so that every muscle fiber and motor unit pool is exhausted at every workout.

Arnold Schwarzenegger: Pectoral Perfection

Arnold Schwarzenegger: Pectoral Perfection

5 Better-Body Burger Recipes

If you follow a lean, high-protein diet , or at least try to, the idea of a drippy, delicious burger that can also help you build muscle and burn fat probably sounds like a myth, or, at best, a bunch of marketing hype. So we decided to take matters—along with a diverse array of meats, seasonings, and other physique-friendly ingredients—into our own hands and do some experimenting to prove to you it’s possible. The results blew even us away. And the nutrition numbers? Well...take a look for yourself.

Clock Watching

If your goal is to shorten your workout, do not sacrifice intensity for time. Make sure you get enough rest between sets. Intensity, after all, is the strength or power with which you resist the weight, and it has to be at or near its maximum for every set. Just as I never lollygag my way through a workout, neither am I concerned with rushing it. I don’t count seconds or minutes between sets, but I do rest just long enough to catch my breath so I can give a hearty effort on the next set. Now, I’ve reached a level of efficiency where I get an optimum workout in a very short amount of time.

5 Reasons You Feel Like an Old Fart

Failure to adapt to the stresses of modern life can accelerate the aging process, contribute to blood sugar issues, weight gain, aches, a plunge in energy or disinterest in sex. “Whenever I ask a man if he's stressed, he generally tells me something like ‘not any more than normal,’” says Schuler. “Well, here's the secret: Most men he's comparing himself to or his own situation is probably not normal physiologically.” Stress also causes aging at the cellular level, he says, because the "machinery" of cell function and replication slow down and malfunction.

44 - MRI Bike Giveaway

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What a sports reporter has learned from college coaches

SD: The viewers are going to come away feeling that they understand that person a lot more than they did. There's going to be certain information, and facts and details about their lives. Viewers are going to gain an understanding of the person that I think is hard to find anywhere else. By the way, my No. 1 icon for interviewing, the best interviewer who's ever lived, is Howard Stern. He asks anything. There's nothing he won't ask. Now there are some things I won't ask. I'm not going into someone’s private lives, their bodily functions and that type of thing. But there’s something to the approach of just feeling like, what does the listener really want to hear? Ask it. Ask it. I’m not as good as Howard Stern, I’m not as bold as Howard Stern, but I’m trying.

Get A Grip

Hook In this variation of a closed grip, the thumb is angled inward on the bar, and the index and middle fingers are placed on top of it (and the bar); the other two fingers are wrapped around the bar as usual. The thumb works harder than in a closed or thumbless grip, and the index and middle finger apply pressure to both the thumb and the bar. Olympic lifters favor this grip. At first, it’ll probably feel less secure and more painful, but with practice, the thumb-finger interaction makes this a strong hold.

The Workouts You'll Hate The Next Day

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

The Growing Menace

James lived in Thailand, so he didn’t know many bodybuilders in his region. His boundaries were set by meager tips such as “dry chicken and dry tuna” from the few people around who had any experience at all. From 1992 to 1995, his diet allowed few options. Eager to learn, James searched for nutrition articles in magazines to try to expand his horizons. He bought a nutrition book that listed calories, protein, carbs and fats to teach himself the basics. “That’s when I started learning about oatmeal, dropping carbs and increasing fats,” he explains. “To me, everything was the same. I ate until I was full and then I stopped. I didn’t know starving was on the menu.” For the first four years, James competed in the European-centric NABBA Mr. Universe, winning the medium-tall class in 1995, but that organization had a restricted reach, and media coverage of it was almost nonexistent in North America.

The Dominican Dominator's Massive Plan

“When I first started, I focused on powerlifting. It was one of those things where the other kids would ask how much you could bench rather than how big your chest is. So in the beginning, it was just about lifting heavy rather than lifting to look like a bodybuilder. But even to this day, I love the feeling of lifting heavy barbells and dumbbells. It doesn’t feel like a workout until I’ve lifted some big weight. From very early on, one thing that was important to me, as far as training goes, was form. I used to watch Arnold Schwarzenegger training in Pumping Iron, and I’d look at experienced guys in the gym and pay attention to the form they used. Then I would visualize what I had seen them doing and I’d do it myself. When I saw guys doing those quick half-rep bench presses, I knew their form was bad because Arnold would bring the bar all the way down to his chest and all the way back up. So I learned to train the right way, lifting through a full range of motion and never using a weight that I couldn’t handle."

The Great Pyramids of Arnold

Arnold Schwarzenegger had perhaps the most aesthetic physique ever. “When I trained, I tried to do all rep ranges in the same workout,” Schwarzenegger has said. “I’d lift heavy weight with low reps, light with high reps, and moderate with moderate reps. It gave my muscles an extremely well-rounded workout instead of letting them get used to one particular resistance. I’d even take it a step further and perform all these rep ranges in the course of a single exercise by using one of my favorite training principles: pyramids.” Despite his relatively high rep ranges, Schwarzenegger typically used the pyramid principle, increasing weight and decreasing reps on each set of a given exercise. As it turns out, he was ahead of his time: New research suggests pyramid training can increase size and strength.

51 - Butt Workouts: 6 Great BodySpace Booty Workouts!
53 Muscle Soreness vs. Muscle Growth
54 Cooking With Protein Pow: Do You Have A Recipe For Banana Nut Protein Muffins?
55 STRONG Life 33: Ray Jaz, NO Easy Day & Arnold Legacy - Zach Even-Esh
56 -
57 Cracking The Muscle Code by Adam Bornstein via Fitocracy
58 BPI Sports Best BCAA at
59 Resveratrol supplements may boost mitochondrial function: Mouse data
60 The Rebound Effect
61 Tough Mudder Ass Kicker Against Doctor's Predictions - Zach Even-Esh
63 A Day In My Life: Productivity Hacking, Controlling Your Time & Health Tips - Zach Even-Esh
65 How To Get Best Strength & Power Gains From The Squat