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MaxPush Challenge

#MAXPUSH What's your max push? visit to learn more

Ultimate Warrior Respect for Military

Ultimate Warrior Respect for Military

FLEX FILES Final Y3T Quads Workout Before the 2014 Olympia

In this episode Flex and company go to the DEATH on one of Flexs LAST leg workouts! 10 days out from the biggest show of his career the 50th Anniversary of J...

[Book Tour] Encylopedia of Underground Strength This is a video where I open up the Encyclopedia of Underground Strength & conditioning and show you through each of the d...

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MI40 University Archives - Ben Pakulski | IFBB Pro

How you execute a leg press can make a HUGE difference to the leg growth you experience… for maximum growth, you always want to work within your Active Range of Motion – in todays lesson, Ben shows us a test you should perform prior to the leg press to set yourself up for success.

October 2014 Table of Contents

This month WWE diva Eva Marie graces our cover and provides an inside look at the wild world of wrestling—plus, her workout for hard curves and painful arm bars. Next, masters bodybuilder Tony DiCosta presents his eye-opening exposé on gluten intolerance. Is it real, and what does it do to muscle gain and fat loss ? Good stuff. Then get growing again with Mr. America Doug Brignole’s latest training discoveries.

Sagittarius Horoscope for Thursday, September 11, 2014

Friday, September 12, 2014 - You could be tempted to lower your expectations today so your coworkers don't disappoint you with their lack of reliability. However, adopting a nonchalant approach isn't a smart tactic for long. Teamwork may be required to reach your goals, so don't let anyone off the hook too easily. Aim high and remind others of their commitments so you don't fall short of your target. Ironically, your colleagues might be counting on you to set an example for them to follow.

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5 Quotes From Billionaire Mark Cuban That Will Inspire You To Work Your Ass Off

You may not have a job, internship or college major about which you are crazy, but with everything you do, maintain the mindset that what you have could end or be taken away from you at any time. There will always be someone who is willing to work harder than you, so you should always give your best effort.

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.

Continuous Tension Means More Muscle

Follow the Lift Doctor's prescription for improving your workout performance and results in the gym.

5 Easy Ways to Start Building Bigger Biceps

Want bigger, better biceps ? Then just do barbell curls until you puke. Ha. If only it were that easy. According to some self-professed experts, sometimes it is! But here at M&F , we take a more calculated, scientific approach to training, which helps you reach your full potential with your physique goals. Right near the top of the list of bodyparts that guys want to bring up are the biceps. But curling aimlessly is just as limiting as it sounds.

7 Protein-Packed and Carb-Rich Foods

Protein isn't the only thing you need to gain muscle mass . Don't be afraid of the carbs. But before you reach for a loaf of bread , here are seven nutrient-packed foods that give you the dose of protein and carbs that you need to get big. And they're all readily accessible at your local supermarket.

8 Reasons You're Not Getting Ripped

If you’ve upped your diet and training regimens these past few months but still aren’t satisfied with the results you’re seeing, now’s the time to iron out the kinks. Skirting the obvious — changing your workouts consistently, adopting better sleep hygiene, staying hydrated, and keeping cheat meals to an absolute minimum — these eight things can also hinder your goals of getting as shredded as possible .

Get Shredded: 6-Week HIIT Starter's Guide

But as with any training methodology, progression is the key. Sprinting farther, faster or more often is ultimately what’s going to have you looking like an Olympian. This starter’s guide is a simple, effective way to introduce yourself to the benefits of sprinting over the next six weeks.

Best Exercises for a Complete Back Workout

The back isn't only one of the body's biggest and strongest bodyparts, it's also the most complicated in terms of being a series of interconnected muscle groups. For the purposes of this feature we're dividing the back into its four main regions: 1) the upper and outer lats, 2) the lower lats, 3) the middle back and 4) the lower back . Each area requires specific stimulation via the exercises and angles of attack used, and we'll show you the two best exercises for each. With this menu, you can customize your own workout by choosing one exercise from each category to create a total program. Or if one region is lagging, you can pick additional movements that hit that area only. Either way, fully understanding which back exercises hit which portions of your back will allow you to build shape (in particular the V-taper ), thickness and width. Note: Many of the exercises we include here do not isolate but rather emphasize certain areas of the back musculature.

The Go Small to Get Big Arm Workout

Take a look at the workout charts below. The first exercises you’ll see on each training day are relatively big arm movements like weighted bench dips, skull crushers, and barbell curls. The lighter stuff comes last, when your arms are too spent to do much more. Gaining mass and size is all about priorities, and if your objective is to build bigger arms, start with big moves and finish with smaller ones.

6-Week Fat Blast

To maximally reduce your body fat percent, you’re going to have to start in the kitchen. You may have heard the saying that  abs are made in the kitchen , which is true - you can lose fat and not even pick up a single weight or run a single step. But in order to build muscle, increase muscular strength and cardiovascular fitness, you’re going to have to hit the gym. So, to stimulate as much fat loss as possible, your program will consist of 3 full body workouts per week (alternating between Workout A and Workout B) with 2 days of cardio and 2 days off.


" was the catalyst for my journey and the place where I discovered Kelsey Byers. became my fitness Bible." OriginalRecipe | BodySpace Profile

Gym and Street Wear for Freaks of Nature

Sexy yet refined fitness & everyday wear.  Shirts, hoodies, sweaters, tanks, shorts, capris

Unique Ways to Cook Chicken

Chicken is easy, affordable, and packed with protein. But too many guys forget how versatile it is, and every recipe starts to taste like, well, chicken. Since your muscles need the fuel but your mouth craves flavor, we present this collection of nutrient-dense chicken recipes that are as kitchen-friendly as they are delicious.

18 - MRI Bike Giveaway

MRI BLACK POWDER ULTRA Boosts Training Energy And Power & Helps Delay Workout Fatigue!* Get the Lowest Price on BLACK POWDER ULTRA at!

Deload to Reload

Scaling back every month or so is a good rule of thumb, but this depends on the individual. Those who require more recovery from heavy lifting may need to deload every fourth week, while guys who don’t tend to break down as quickly can probably get away with deloading every seventh or eighth week. “If you’re a regular gym-goer, you’re going to have to find out what works best for your body,” Smitley says. “Experience level will also determine the deload. If you have a beginner, deloading every fourth week is almost a waste because they’re so new to weight training that the body will continue to adapt to anything. But if you get someone who’s been in the game for a long time, he’s probably going to deload every fourth week as a norm.”


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.

Trainer Q&A: Why Does My Wrist Hurt?

Jay Dicharry: The wrist is intersection of your arm bones (ulna and radius) and your hand bones (your metacarpals) that are connected by two rows of quite small bones called carpals. This configuration allows your hand to move in many different ways, but joints that are highly mobile by nature are also highly unstable. Loading weight, mainly in positions where the wrist is extended, can cause pain for some people. It’s very common for wrists to become overloaded (especially in exercises like the front squat ) when there are shoulder mobility issues.

The myth of discipline

There is no such thing as discipline. There is only love. Love is the most powerful creative force in the universe. You are the result of what you love most. You either love finely etched muscular abs more than donuts or you love donuts more than wash board abs you could do your laundry on. It is as simple as that. Don’t beat yourself up that you have no discipline or further drown yourself in a sea of refined carbs out of guilt. Admit that you like crappy food more than you love strength. Or ask yourself this, what do you really love? Self-esteem is the reflection of self-judgment. One of the best ways to raise self-esteem is to make truly loving choices that lead to increased strength of body and mind. For example, if you truly love yourself in the gym, you choose the full squat with chains over the leg extension machine. At the restaurant, if you truly love yourself, you pass on the heavenly smelling basket of bread and creamy butter, and ask for some more limes for the water. Limes alkalize your body which in turn helps your bones, muscles and your ability to deal with stress.

The Best of #CaughtBeingHealthy

We're going strong in the middle of our #CaughtBeingHealthy Instagram Contest and hundreds of folks have already started tagging their fit-inspired photos. Join the party! The winner gets a sick bike-and-hike trip to Yosemite National Park courtesy of WanderWe and Jamba Juice. Get more info and details on the contest  right here and in the meantime, check out some of our favorite #CaughtBeingHealthy photos so far! 

Fighter Diet News

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

Build Muscle in Minutes

For your main exercise in each workout , you’ll perform each set at the start of every minute. That is, at the :00 mark, you’ll begin doing your reps. From the time you’re done until the top of the next minute is all you get to rest. Compare this with the normal procedure of resting a minute (or much more) between sets, and you can see how MOTM sets promote efficiency. So that you don’ fatigue too quickly, you‘ll perform a low number of reps, which also happens to be ideal for gaining strength and muscle. For instance, you’ll do 10 sets of three in Week 1 of our program, or 30 total reps. As your body’s work capacity improves, you’ll add weight and volume, until by Week 4 you’re doing 50 total reps with a greater load in approximately the same amount of time.

The Throwback Gym

“I was the typical Asian nerd,” says the first-generation Korean-American, who is the chief scientist at a Bay Area biotech firm searching for an HIV cure. “I took a college class at 12 years old, skipped two grades, went to UC Berkeley at 16. I was the California State Spelling Champion in 1989. But athletically, I’d failed most of my PE classes and played Little League baseball for only two months when I got hit on the head and gave it up. I was quiet, shy and very chubby. I could not approach a woman.” Then, in October 2003, Kim stumbled into Diablo Barbell in the city of Concord.

2 Routines for Big Forearms and a Crushing Grip

Sure you can do the standard wrist curls and extensions with heavy dumbbells or even a few sets of hammer curls. Or, you can do a few extra things and really see your forearms grow. First, check out clubbells. While most gyms do not have them, you can get yourself a couple different sizes and do some hammer extensions and flexions (known as abduction and adduction) as well as pronating and supinating your arm extended out from supports.

How to Get Lean: 25 Ways to Lose Fat Faster

You need cardiovascular work to burn excess body fat,” says Mike Duffy, CPT and owner of . “The body will burn primarily carbohydrates during the first twenty minutes of cardiovascular exercise. Right about minute twenty, the body shifts over and starts to burn stored body fat as the primary source of energy. You need a combination of both weight training and cardio to get fat off your body. Cardio alone will only train one type of muscle fiber and you’ll only be building one part of your fat-burning furnace. I see many people doing tons of cardio every day and not lifting weights. They never change the way they look,” Duffy says.

The Best Barbell Only Shoulder Workout

The clean and press is frequently called the most functional exercise of all, because it works every last muscle in your body to perform a basic movement pattern—picking something up and raising it overhead. The high pull isn’t done with heavy weights, but the speed you perform it at recruits all the biggest and strongest muscle fibers. Note that we’re also having you perform it with an extra-wide snatch grip. This makes the move easier on your shoulder joints, so you don’t inadvertently break them while you’re trying to build the muscle that surrounds them.

The 200 Rep Ab Challenge

M&Fer’s are always looking for a challenging routine that will get them ripped six-pack abs . In this video, Mike Chang of demonstrates a high-intensity ab workout that targets the stomach and burns belly fat, so you can get the abs you’ve always wanted.

Physique Science Radio

Dr. Layne Norton, a renowned prep/physique coach and pro natural bodybuilder/powerlifter with a PhD in Nutritional Sciences teams up with fitness writer and pro trainer Sohee Lee to bring you Physique Science Radio. Bringing you evidence based fitness advice.

Skincare 101: Do’s and Don’ts for Better Skin

From fighting pimples decades past puberty to scoffing at the first signs of wrinkles, it’s hard to win the good-skin game. But before cursing your genes, ask yourself whether your skincare routine and lifestyle habits are up to par. And by that we don’t mean clocking hours in front of the mirror or stealing your girlfriend’s fancy facial loot. There’s no need for five-step peels or expensive serums, says Howard Sobel , MD, a New York City-based dermatologist. Layering on too many products can actually irritate skin. The key is washing and moisturizing every day and following a few other maintenance basics, he says. Ready to get schooled in skincare? Check out Sobel’s do’s and don’ts for a fresher looking face.

Phil Heath Trains Delts 5 Weeks Out from the 2014 Olympia

Phil Heath Trains Delts 5 Weeks Out from the 2014 Olympia

Muscle Protein Synthesis and the Anabolic Window

One of the most cited of these papers was Rasmussen’s paper, “An oral essential amino acid-carbohydrate supplement enhances muscle protein anabolism after resistance exercise,” published in the Journal of Applied Physiology in 2000. You might recognize Rasmussen and his colleagues Tipton, Miller, Wolf, and Wolfe from a ton of workout nutrition studies they performed at the University of Texas Medical Branch at Galveston. For this particular study, however, the team gave two groups of fasted subjects a pre-workout drink, led them through some leg presses and leg extensions, and collected blood and biopsy data. The exercise protocols were identical; however, the experimental group received Essential Amino Acid and sucrose beverages after the workout, while the control group got water sweetened with zero-cal aspartame. The blood and tissue samples show pretty conclusively that MPS was jacked up in the experimental group.

Choosing the Right Belt for Powerlifting - Juggernaut Training Systems

One of the few items you really need as a serious strength athlete is a good weightlifting belt. There are various weightlifting belts for sale, but regardless of brand there are a few things to look for when buying a belt: 1) Equal width all around 2) Should be as thick as possible/comfortable. 3) Single […]

The 2014 Invention Box Competition

To vote for your favorite recipe, all you have to do is access it by clicking on the photo. Then, share it, pin it, and circulate it amongst your family and friends to make sure it gets as many eyeballs as you think it deserves. Do check out (and ideally try making) as many of these recipes as you can!

Two Lessons Learned From Working Out with NFL and NBA Athletes

One of the biggest bonuses of working at Born Fitness is I get access to some of the brightest minds in the health and fitness industry. It just so happens that some of these minds train professional athletes.

8 Boredom-Busting Smoothie Recipes

Strawberries and frozen banana—again? Power out of a smoothie slump by blending new ingredients, like hemp seeds, winter squash, and dried figs, into a health-boosting beverage your taste buds will love.

What's the Big Deal About a PR, Anyway?

So does getting a PR lift mean that you ended your training session on a good note? To me, it means you left weight on the platform or under the power rack, monolift, or bench. What’s so good about ending a training session knowing that you didn’t do your very best? I don’t get it. Say you got that PR and jumped up 50 more pounds but missed it? To me, that’s a good training session. You got a PR and you’re that much closer to your next big 50-pound PR. You got a PR and made progress to your next PR. You didn’t just get a PR and stop. If it’s a case of wanting to end with good technique so that your body remembers it, the last thing you should do before leaving the gym is 100 (not all at once) perfect reps with a light weight. That will help build the correct neurological pathways for good technique.

Legendary Backs: Phil Heath

Year after year, bodybuilding’s ultimate title was decided when those in the Olympia’s first callout unfurled their rear-lat spreads and locked in their rear double biceps.  And as Phil “The Gift” Heath was rapidly rising through the ranks None of this was news to Heath. He heard “Yeah, but…” over and over again. So the Gift went about putting in the work needed to join them in the physique pantheon. The transformation of Heath’s back from a weakness to a strength has been one of the most dramatic alterations in bodybuilding history. When he won his first Sandow in 2011, the contest was decided the moment he crunched in his rear double biceps and gasps filled the Orleans Arena.

Two Decades at the Top: Schwab's Secrets to Longevity

About the Author Steve Colescott has worked as an editor for a variety of print magazines and helped build some of the industry's most popular websites. In addition to this, he has worked as a consultant for a number of prominent sports nutrition companies. His career pinnacle is his current position as the Senior Content Manager at elitefts™, a job in which he deals with the top strength athletes and experts in the world. Steve is the co-author of Lean Gain Principles with Shelby Starnes and is always working on other projects (including video projects and The Iron Subculture Podcast). His favorite part about what he does is the chance to interact regularly with elitefts™ readers.

5 Ways to Recruit More Fast-Twitch Muscle

We have all heard stories about grandmothers lifting cars off of trapped grandchildren.   Everyone possesses this power, it is activated through the psyche. Any big-time weight lifter psyches up before playing with large weights that would destroy most mortals.  These lifters are getting into the mindset that recruits fast twitch muscle fibers for the ensuing war with the barbell. So find what works for you, whether that’s yelling, listening to loud music or having a training partner smack you across the pecs. Psyching up relays the message to the fast-twitch muscle that it’s go time.

Partial Credit

To acclimatize to a new personal best weight. Along the lines of No. 2, sometimes a sticking point can be overcome through trying a new PB in small doses. If you’re stuck at a certain weight and can’t do reps with the next higher load — we’re talking five or 10 pounds heavier — you can give your muscles a taste of that higher weight through some end-of-workout quarter reps. It’s not advisable all the time, since you shouldn’t be overreaching excessively when working with your max and near-max poundage, but it can be effective when other means are not leading to results.

Too Much Protein Limits Gains?!

In a recent study, scientists focused on how dietary protein activates satellite cells. Satellite cells are precursors to skeletal muscle cells and thus play a key role in the body’s adaptive response to exercise. They examined 21 healthy male subjects, randomized them to two groups consuming either 1.2 grams of protein per kilogram of body weight or only 0.1 grams of protein per kilogram of body weight, and then had them lift weights. They then performed muscle biopsies from their legs and measured the post-exercise recovery. What they found was that satellite cells along with myostatin decreased significantly soon after exercise cessation in both diet groups. But then something interesting and almost contrarian happened at 48 and 72 hours. Although satellite cells and myostatin returned to baseline levels in the higher-protein group, the levels remained lower for longer in the lower-protein group. In fact, at the 72-hour point, myostatin protein expression was significantly elevated in the higher-protein group, whereas myostatin expression was significantly reduced at 72 hours in the lower-protein group.

Terry Hollands World's strongest man 2012 finals shirt

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Russell Westbrook's Style Advice: It's About Details

Westbrook stretched his legs between showings. He pointed to his surgically-repaired knee. At 26 years old, his knees can still stiffen. But this ball player is not accustomed to sitting on anybody’s bench. Westbrook, who wore a short-sleeve denim shirt over a forest green t-shirt that complemented the new green Jordan XX9 sneakers on his feet, said he snagged the denim top at a vintage shop. The outfit was simple, but illustrated Westbrook’s attention to details, a tip the All-Star guard said applies to every guy.

Gift Suggestions: 50 Incredible Arm Training Tips From Phil Heath

The Big 5-0. The 50th Mr. Olympia contest will be held on September 19–20. From initial champ Larry Scott to seven-time victor Arnold Schwarzenegger to current title-holder Phil Heath, awe-inspiring arms have often distinguished bodybuilding’s one-and-only best from all the rest. So, to salute this year’s half-century milestone, the man known as “The Gift” has lots and lots of presents.

48 4 Ways To Fall In Love With Fitness -

Intending to become fit and getting motivated are all fine and dandy ... at first. As many people can attest to, these fired-up feelings are as fleeting as a shooting star. Fitness is a life-long journey that you need to fall in love with in order for it to be sustainable. Setting the right—and SMART—mindset, expectations, and goals for yourself, as well as taking what everyone else is doing or saying with a grain of salt, are important for your success.

Jennifer Widerstrom Makes Debut on NBC's 'Biggest Loser'

This season you’ll see many sides of Jen Widerstrom . I’m very intense. I’m passionate. I’m enthusiastic, and volatile. My personality is very quilted. There are so many patches of me, and so because of that in my training style you are going to see intensity, but you’re also going to see a lot of joy. I try to define what lights people up and then go there with them emotionally to get them on board for what we're trying to achieve. So am I tough or am I love? I'm both, and you'll see plenty of each throughout the season.


The Florida Physique Report is a weekly show in which John Hansen gives a report of the NPC Florida Bodybuilding scene. John reviews the NPC Florida competitions that took place the previous week a...

51 Five Fall Looks for Less
52 Kai Greene Gets His "Mind Right" Heading into the 2014 Olympia
53 Virtual Posedowns!
54 2014 Mr. Olympia 212 Preview: Battle Of The Giant Killers -
55 MuscleTech Platinum Multivitamin at
56 Y3T| Leg Day | Flex Lewis
57 Game Changers 2014: Keith Mitchell
58 Inside Man: The Brain Hacker
59 Shawn Ray on Famous Birthdays
62 - At-Home Workouts For Any Goal!
63 - Ashley Hoffmann's Abs Workout: 6 Tips For Awesome Abs!
64 VPX Presents: Rhode to Olympia
65 iForce Nutrition Tribulus 2400 at
66 Super Sexy, Carmen Electra