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Lehigh Wrestling Workout At The Underground - Intensity Highlight & Lehigh Wrestling Workout At The Underground Strength Gym Highlight Mid July,...


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1 T Nation | 10 Ways to Keep Building Muscle

You were doing great for a while, but then you weren't. Your muscles were growing, and then they stopped. If those grim descriptions fit you, then it's time to take a step back, ask yourself a few hard questions, and practice a little physiological detective work. Following are 10 strategies you absolutely have to consider to get yourself back on track.

Passing Time with NBA Champ Tony Parker

TP: Yeah, it’s been a great relationship. As I told you, it’s my fourth one. The store’s been open since Aug. 8, and I’m doing a meet-and-greet today at noon with my fans, and enjoying the new store. It’s my first time here you know? I’ve been to the one in Paris a lot of times, and I'm very happy to be with a brand that's affordable for everybody. To me that’s important. And wanting to work with a watch company that's something I can stand for and believe in...And the owner is French...and we have a great relationship. They're a very respectable brand, and they make the best watches. The finest one at the forefront is a touch screen and solar powered and has 25 functions, so it's very wearable technology. I’m very proud of this one. This time we went with noble colors; the last one was more black with the orange stitching, if you remember, the basketball. This one you can wear every day. It's standard dark, and it'll work for a full year. And this is the new thing, you know, solar powered. Everybody wants to wear the technology, but this one you don’t have to charge so it’s pretty cool.

3 Gal Ferreira Yates on Twitter: "Stand Strong, Be Strong... Stay Strong."

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

Sagittarius Horoscope for Friday, September 12, 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.


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

How quitting my corporate job for my startup dream f*cked my life up

It all started by little wake-ups in the middle of the night. At the beginning, it was because I was too excited about my ideas and I had so many of them. I simply couldn’t wait for the morning to arrive so that I could start working again.

7 Magnum Nutraceuticals | Mike O'Hearn Giveaway

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10 Training Tips for Gaining Lean Muscle

Hitting the gym twice a week is fine if you want to maintain the muscle you already have, but if you are shooting to add some size you should consider increasing your training frequency to 4-5 times per week. Even though these sessions may need to be a bit shorter to allow for recovery , the increased exposure to a training stimulus can be helpful in packing on mass .

5 Moves for a Concrete Core

Want to be stronger on every lift? Start with these five foundational moves for your core.

8 Things You Should Know About Protein

Get the scoop on this essential macronutrient for optimal muscle gains and training performance.

10 Ways to Train Like a Legend

When you  sleep  you're in an anabolic (muscle-building) state that's optimal for growth. “Your ultimate goal would be a quality night’s sleep between seven and nine hours,” says Kenn. “If you have a full work day ahead of you before you go to the gym, I would highly recommend a minimum of seven hours of sleep,” he adds. Whether you train in the morning, at night, or both, be sure to get some z's.

6 Tips for a Ripped Six-Pack

Stop neglecting your abs training. These six strategies will help you retool your training to get the midsection you want.

The Seven Deadly Sins of Dieting

First your diet goes, then your waistline follows when you commit these 7 deadly sins of dieting. Here's how to redeem yourself after the fall.

The New and Improved M&F Food Pyramid

The Food Pyramid was so misleading and inaccurate that two years ago it was replaced with MyPlate, an improved but still flawed approach to fighting obesity. To be fair, the government’s nutrition advice was aimed at the average American who only desires to be in average shape. As an M&Fer who wants to be big and ripped, you need an entirely different approach.

Superhero vs. Villain Playlist for Summer of 2014

Crush your next workout with this good guy vs. bad guy inspired playlist. If the song is labeled "villain" it's one that will help unleash your inner monster, and if the song is tagged "hero" it'll motivate you to defend the weak and defeat your inner demons. Try both sides to get the full experience. 12 Must-See Summer Movies>>>

The John Cena Workout

What follows is a sample of John Cena ’s upper and lower body training, provided by his personal trainer, Rob MacIntyre . These sessions (two upper body days and one lower body day) will give you an idea of the intensity Cena trains with on a regular basis. Where noted in the upper body workout, we show the weight that Cena used. In the lower body workout, we list the weight he used in each set in the far right column. How do you measure up? Give the John Cena workout a try and let us know how you fared in the comments.

6 Ways To Kick-Start Metabolism

Anyone who treats exercise seriously wants to own a fast metabolism. Of course, anyone who treats exercise seriously also wants to own effortless six-pack abs and a 500-pound squat. However, there's a saying about wishing in one hand and unloading excrement in the other and seeing which gets filled quicker. In other words, if your genetics didn’t bestow upon you the world's fastest resting metabolic rate, you're going to need to put your wheels in motion and start paying attention to the details in order to give your metabolism a boost .

Flex Lewis

In the latest episode of FLEX FILES, defending 212 Olympia Champion Flex Lewis sits down for an exclusive interview with Celeste Bonin to discuss what it means to have the support of his parents throughout his career. © 2014 FLEXtraordinary Productions, Inc.

Gym and Street Wear for Freaks of Nature

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

The Power of Raw Food

You don’t have to shut of your stove permanently if you’re trying to reap the benefts of raw foods. Instead, simply look for opportunities to work more raw foods into your diet. Mix berries into your oatmeal and raw almonds into your Greek yogurt. Use large leafy greens, like collards or Swiss chard for “sandwiches.” Raw salsas can gussy up chicken, and grated raw kohlrabi or zucchini makes a good base for meat sauce in lieu of starchy pasta. You can even elevate convenience items like frozen pizza by adding raw vegetables.

Five Fast Lunches to Build More Muscle

When the 18th-century British Earl of Sandwich asked his servants to bring him a piece of meat held between two slices of bread, he definitely stumbled onto something. Not only, as legend has it, did he invent the sandwich, he also inadvertently requested the ideal post- workout meal—a simple combination of protein and carbohydrates, which research shows spurs greater muscle growth than protein alone. But with a little knowledge (and some condiments—come on, Earl!) you can make this portable muscle meal even more effective. Reach for these easy-to-prepare recipes to turn steak, lamb, chicken—and even an old can of cranberry sauce—into a gourmet meal fit for a king. Or at least an earl—whatever that is.


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: Should I Crack My Back?

Men's Fitness: Why does the back crack when put into certain positions, and should I have it cracked? Dr. Chandler: Research doesn’t lead us to a conclusion on why the back cracks. There is discussion about whether it is soft tissue slipping over bumps on the bone making that popping sound, or soft tissue slipping over soft tissue. It could be all of those things depending on the particular pop. I’m not necessarily a fan of cracking your back or spinal manipulation for spine health . I don’t know that there is good support for that.

The Real-World Diet

The major components of any good diet are covered here: (1) Getting adequate protein to at least maintain muscle mass, which will help keep your metabolism high; (2) Limiting carbohydrate intake to only high-quality sources to eliminate the possibility of empty carbs being stored as fat in the body; (3) Loading up with sufficient fiber throughout the day to increase satiety and fat burning; (4) Including an adequate level of healthy fats through oils, nuts, and lean meats to further enhance satiety and deliver other healthy nutrients; and (5) Introducing a variety of vegetables to provide not only additional fiber but crucial vitamins and minerals, as well.

Bedtime Fuel for Muscle Recovery & Fat Burning

Don’t let your body waste muscle as you’re dozing. Stay lean with these three nocturnal supplements.

A Better Back Workout

Pulldowns will only get you so far. Vary your pull-up repertoire to build a wide, muscular back.

Fighter Diet News

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

Rookie Mistakes: The Squat

It’s easy to think you’re doing the right thing in the gym, but you may be dropping the ball. Certain exercises are more technically demanding than others, and learning their major cues once may not cut it in the grand scheme of things. Getting “comfortable” with certain movements can sometimes allow a lifter to “slip” into form that’s less than perfect. Not to worry, we've got your back. The Rookie Mistakes series serves as a call to action for lifters of all experience levels to practice perfect form on the road to achieving fitness success.

Hot Water Debate: How Much Water Do You Need?

Those carrying more muscle need more water for adequate hydration (muscle contains more water). If you're exercising, expect to drink more too. The American College of Sports Medicine recommends getting in about 20 ounces before exercise, 10 ounces every 15 minutes of exercise—40 ounces for an hour workout—and about 32 ounces after. That alone is 92 ounces of water for anyone who workouts daily, well over the 64-ounce (eight, eight-ounce glasses of water) helping recommended by the Telegraph. Research shows that as little as a 2% decrease in body weight (from water loss) can cause significant decreases in muscle endurance and muscle strength.

Tips for Maximizing Your Lat Exercises

In the most simple terms, one of the functions of your lats is to help pull your arms down toward your sides. To get a good visual for the plane of movement is to imagine a jumping jack. With that in mind I want you to put your focus on the path of your elbows, not your hands. A mental trick I use is to imagine your hands and forearms only as hooks that hold the bar. As the bar goes up, your elbows are going to move away from your body, and as the bar comes down they will go toward your body. The lower you pull the bar, the closer your elbows get to your sides. The more range of motion, the greater the muscle activation, the more muscle development.

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.

JISSN | Full text | The effects of consuming a high protein diet (4.4 g/kg/d) on body composition in resistance-trained individuals

It is unusual that despite no change in their training volume, the ~800 kcal increase in caloric intake had no effect on body composition. This is the first overfeeding study done on well-trained individuals; thus, one might speculate that their response differs from sedentary individuals. Although there was no significant change in the mean value for body weight, body fat, lean body mass or percent fat, the individual responses were quite varied. This may be due to the fact that other dietary factors were not controlled (e.g. carbohydrate intake). There was a mean increase in carbohydrate intake (~14%) in the high protein group. This was not significant due to the wide variation in intakes. Of the 20 subjects in the high protein group, 9 consumed more carbohydrate whereas 11 decreased or maintained the same intake. It is unclear if consuming protein only during the overfeeding period in the absence of fat or carbohydrate intake alterations would differentially impact body composition; however, we would speculate that protein overfeeding alone would likely have no effect on fat mass while promoting gains in lean body mass concurrent with a heavy resistance training regimen geared towards skeletal muscle hypertrophy.

The Skinny Guy Muscle-Gain Meal Plan

Forging new muscle requires a menu that is high in both carbs and calories. But remember, going on a muscle-building diet is not an excuse for eating everything in sight. Instead, you’ll eat just enough high-quality, nutrient-dense carbs when your body needs them most—around your workouts. Note that the plan here is for a guy who trains in the afternoon. If your sessions are in the morning, simply rearrange it so you’re eating the starch containing meals before and right after your workout and then avoid starchy carbs later in the day.

How to Improve Strength Training at the High School Level

If I did not touch on that private facilities piece and making kids tired I apologize. It is surely part of the thought process even if it did not come out in my writing. No question there are coaches at schools who may not have a dedicated strength coach and who have zero clue of what how to design & run a quality in season or off season program. There are some outstanding private facilities and trainers out there who either work with the kids who come to them or are hired to work with the teams at the school. Unfortunately I feel there are not enough of those, but there are some great talkers out there who can make students and especially their parents think otherwise. I suppose in an ideal world, if stricter regulation is not on the menu yet, I would like to see more stakeholders and especially coaches be open minded to other ideas and possible changes. Maybe it is an ego thing for them, perhaps just a control thing, but people who are willing to admit that maybe they don’t have all of the answers and it is okay to seek them out from the wide range of sources available. That’s the frustrating thing…people who don’t know and choose the path of least resistance to solve the problem.

When Muscles Won't Grow

It’s exquisitely rare that any bodybuilder finds that every muscle reacts to training with the same degree of growth response. The vast majority of even the greatest champions find that certain muscles respond much better WHEN MUSCLES DON’T GROW THE VAST MAJORITY OF EVEN THE GREATEST CHAMPIONS FIND THAT CERTAIN MUSCLES RESPOND MUCH BETTER THAN OTHERS. than others. For the most famous former Mr. Olympia, Arnold Schwarzenegger, as great as his arms were, his hamstrings were devoid of even remotely similar development. At the other extreme, one of the lesser-known for- mer Mr. Olympia winners, Chris Dickerson, had impressively developed quads, hamstrings, and calves. But his arms were astonishingly unmentionable for a bodybuilder of that lofty a level. Even the freakiest of all former Mr. Olympias, Ronnie Coleman—who adorns the cover of the 3rd edition of my book, Extreme Muscle Enhancement—with all of the praise and adoration heaped upon him, no pundit has ever said they wanted his calves (which were, by comparison, mediocre at best). Yet in each of these cases of deficiencies, I can as- sure you that none were the result of a lack of training.

The Well-Rounded Workout Routine

If you’ve been training for a while, your goal isn’t just to “get big” or “get lean” anymore. You’re at the point now where you’re noticing that some muscles just aren’t coming in like other ones, and you want to refine your physique by working on your weak points and emphasizing certain hard-gain areas. This is what muscle building is all about—isolating muscles to carve the shape and look you want out of your physique. This program maps out exactly how to bring up the body parts you think are lagging, while giving you a template to build overall muscle strength.

Competition Pak

“I am so glad that I decided to finally try Fighter Diet after knowing about it for over a year, but never attempting. I recently did my first bodybuilding competition as a lightweight and placed 1st in my class. The dieting was horrible, though I stuck with it, all 3.5 months were hell! Excuse my language. The mood swings associated with “old school” bodybuilding diets that have almost zero carbohydrates and the lack of energy to do anything almost, is what almost deterred from wanting to compete again. After my competition I was afraid of gaining weight like most competitors do and I didn’t want to live my life eating small portions and always feeling hungry. So, I bought my first FD Ebook which happened to be FD Extreme and currently on the 1500cal plan. So far I have managed to

Bigger Guns Triceps Routine

Any movement that involves extending the elbow will work the full length of your triceps, but individual heads (long, lateral and medial) are activated somewhat differently depending on arm and hand position. Flaring your elbows out on triceps exercises will hit more of the lateral head, which is more noticeable from the side. Keeping your elbows in will hit the inner head and add a bit more thickness to your arms.

How to use Oxygen Factor for Bodybuilding

When you first get your Oxygen Factor, the first thing you will want to do it test it in a controlled environment so that you know how much of a difference it can make in your performance. To insure that you get good results, we highly recommend that you replicate our squat tests on yourself -  click here to view protocol.

Reengineering the Training Session

The first lift of the day and usually the big lift you should’ve been thinking about on the day(s) leading up to this training session should be trained as a movement. We are concerned with performing the movement efficiently, technically sound, and safely while achieving our programmed weights, sets and reps. You shouldn’t be worried about what “muscles” it’s working and why you are feeling it here and not here. If you’re squatting I promise you that your quads, hamstrings, glutes, spinal erectors, upper back and abs are working hard. So if you’re not “feeling” your glutes for example, it doesn’t matter. They are working. This lift we are concerned with training the movement, not the muscles.

Roelly Winklaar's Delt Demolition Program

The fresh air, crystal blue ocean, amazing beaches, and average 80-degree days on the picturesque Dutch island of Curaçao would be distracting to most bodybuilders preparing for a contest. But for Roelly Winklaar, coming home to the place of his birth has only led to a renewed focus on his training and dieting. Maybe it’s his mom’s home cooking, or the brutally honest critique he gets every day from his sister and manager; but something about this island paradise fueled the recent improvements to Winklaar’s physique and led him to victory at the 2013 and 2014 IFBB Chicago Pro. He attributes his wins to the relaxed attitude he regained when he got back to familiar ground and surrounded himself with his very supportive friends and family.

Flex Lewis Trains 2 Weeks Out from the 2014 Olympia

Flex Lewis trains and gets ready to defend his 212 Showdown Champion title at the 2014 Olympia.

Kilos for Heroes Shirt

Kilos for Heroes is a charity created by Brandon Lilly to raise awareness, and give back to Veterans suffering with disabilities ranging from the physical to emotional. Teaming up with Juggernaut Training Systems, and Jeff Nichols CSCS (Former Navy Seal Team 6 Member) they have decided to host a Power Weekend that will showcase powerlifting and weightlifting. To enter either competition a lifter will be required to raise a set amount of money, of which 100% will be forwarded to grass roots verteran funds that will put the money to use where it is needed most, Veteran Care. We are selling T-Shirts for another reason, every cent from these sales will go to create the Kilos for Heroes scholarship fund, and the board will choose an active duty, retired, or child  for the scholarship for furthering education. Thank you for your contribution, and support!!

Mythical Proportions: An Exclusive Interview with Dwayne "The Rock" Johnson

I’d say ‘John, here’s what I’m going to say tonight: Go fuck yourself.’  He’d say, ‘Well, here’s going to be my response: Fuck you too.’ I mean, it was like that. And it was palpable for the fans, and it was palpable backstage. And I would never be like that under any other circumstance. I’m collaborative with everyone I work with. And I take a lot of pride in that, and you know something? So is John. He’s a great guy. He’s one of the best guys out there, but here’s what we realized: If we wanted to build the two biggest matchups back-to-back and create something special in Miami and in New York, we’re going to do it this way. And we might fail miserably at it. People might think it’s not real or you run into the challenge of the potential for people to go, ‘It’s so real that it’s not real.’ But in this case it worked out very well and through all that edge and attitude and bite that we had and nearly coming to blows backstage and one night in the ring—literally we were nose-to-nose, it was any second. And through that in a crazy, weird completely unexplained way, we became great buds.

Max Mind Set - Mastering Your Craft

In this episode, Tom Terwilliger shares five things needed to excel in mind and body.

12 Packaged Foods That Just Got Pumped Up with Protein

From potato chips to pudding, dozens of packaged foods are getting an extra punch of protein. But are they worth trying? We asked RDs to weigh in on what’s legit—and what’s better left on the shelf.

Are Your Man Hands Grossing Her Out?

If your hand hygiene game is a little lacking, worry not. There’s an easy fix for dry skin, dirty nails, tough calluses, and every other major don’t-touch-me turnoff.

Giant Sets For Chest

A giant set consists of four or more exercises paired together for a single muscle group without rest between exercises. This increases the intensity of the workout and places greater demands on the muscle fibers, which spikes production of growth hormone and IGF-1, drivers of muscle growth. The muscle is hit so hard from so many different angles, exercise-induced muscle damage results, you can’t help but become large and in charge.

Epic Olympia Showdown: YATES vs. RAY, 1996

The most massive line-up in Mr. Olympia history shook the stage in Chicago, Illinois as Dorian Yates continued his Olympia streak.

Box Squat Troubleshooting: Improve Your Raw Total

The first thing you need to do in a box squat is to push the glutes back. Don’t let your chest move forward. If that happens, then you are bending and you are pushing back too far. When your glutes are pushed back, start lowering yourself by pushing the knees out. Keep everything tight and keep pushing your knees out until you are sitting on the box. Keep the chest up at all times.Make sure to sit down in a controlled manner. There is no reason you should fall backward when doing a regular squat if you can do this. You should be able to pause at any given moment doing this movement. If you’re dropping on the box, then your hips might lack flexibility. (The next tip might help with that).

51 Michael Davies is fundraising on JustGiving for Kidney Research UK
52 The Olympia War Zone
53 5 Questions with Coach Sean Waxman - Juggernaut Training Systems
54 Raw Deal - Can a Guy Build Muscle on a Vegan Diet?
55 Neon Sport Surge at
56 MY GOAL: I Can't Do a Pull-up But I Want To
57 Sqor
58 FLEX FILES Exclusive Interview –Making My Parents Proud | Flex Lewis
59 '13 Mr. Olympia Final Look-Part II
60 Unilateral Triceps Training - MuscleMag
61 Lehigh's wrestling team prepares for season, uses new complex - The Brown and White
62 7 Ways To Make Your Fat Burner More Effective -
64 Game Changers 2014: Jeremy McGhee
65 10 Best-Tasting Pre-Workout Supplements! -
66 The ABCs of a Muscle-Building Diet -
68 MET-Rx Nuclear X at
69 The Complete Upper-Body Dumbbell Workout
70 7 Strategies To Target Your Triceps Long Head And Build Bigger Arms! -
71 A Killer Night's Sleep: Obstructive Sleep Apnea And Bodybuilding -
72 Throw (Way) Back Thursday: The Paleo President
73 Sqor
75 Wheel Deal
76 Encyclopedia Of Underground Strength [ALL Articles, Interviews & More!] - Zach Even-Esh
77 The Macro Experiment Interviews: Dr. Layne Norton
79 My take on Strongman contest warmups