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Guy Cisternino Leg Workout 5 Weeks Out | Mr. Olympia 2015

IFBB Pro Bodybuilder Guy Cisternino trains legs with TJ Clark at Destination Dallas, 5 weeks out from the 2015 212 Olympia Showdown.

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The Rock Inspires First Mr. Olympia Physique Champ

In 2013, Wingson was crowned the first Mr. Olympia Physique after competing against 15 other competitors. With this year’s Olympia weekend right around the corner, it looks like he’s putting in some serious work in the gym… and doing a great job at it.

Arnold Schwarzenegger -- I'll Be Back as Host of 'Celebrity Apprentice'

9:45 A.M. PST -- Trump just congratulated Arnold, tweeting "He'll be great & will raise lots of $ for charity."  He added, "To all my fans, sorry I couldn't do The Apprentice any longer -- but equal time (presidential run) prohibits me from doing so.  Love!" They're gonna need bigger chairs in the boardroom -- Arnold Schwarzenegger is taking Donald Trump 's seat as the boss on " The   Celebrity Apprentice ."

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Build a powerful, relevant network on Twitter and Instagram

Sagittarius Horoscope for Monday, September 14, 2015

Monday, September 14, 2015 - You're not a stranger to the idea of living in the future, since you often aim your arrows of intention toward the next possible adventure. However, you need to cut your inflated ideas down to size today or you will surely encounter disappointment later on. Instead of dreaming about an unrealistic journey around the world, start planning a much less ambitious itinerary that you could actually manifest. Set an obtainable goal that will bring you joy rather than one that will remain sadly beyond your grasp.

9 Ways to Cut Water Weight and Reveal Your Abs

There is good news though, you can naturally help your body get rid of that extra water so that you can reveal those hard-earned abs. Note: flushing excess water to reveal muscle definition will only work if you have a low body fat percentage. If you don't fall into that category just yet, work on getting there before you blame water weight for hindering your reveal. Check out these tips to help you showcase that six-pack.

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Whatever you do, DON'T do this on tricep day!

The Complete 4-Week Beginner's Workout Program

In the fourth and final week of the program, you’ll train four days in a four-way split that hits each bodypart just once (except for calves and abs, which are each trained twice). Four-day splits are common among experienced lifters because they involve training fewer bodyparts (typically 2–3) per workout, which gives each muscle group ample attention and allows you to train with higher volume. As you’ll see, chest and triceps are paired up, as are back with biceps and quads with hamstrings, each a very common pairing among novice and advanced bodybuilders. Shoulders are trained more or less on their own, and you’ll alternate hitting calves and abs — which respond well to being trained multiple times per week — every other workout. No new exercises are introduced in Week 4 so that you can focus on intensity in your workouts instead of learning new movements.

The Best Full Gym Chest Workout

101 Best Workouts Of All Time is the ultimate answer to the question "What workout should I do?" No matter what equipment you have available, from a fully-stocked supergym to a pair of mismatched dumbbells in your garage, or nothing but your body weight alone, you can build muscle, lose fat, and sculpt the physique you've always wanted.

Training Style: Volume Training

Learn how to crank up your workout and turn up your muscle-building gains

The Suspense Is Over: Study Shows TRX Builds Muscle Like Weights

The TRX suspension trainer and other “instability platforms” like it are found in millions of homes (maybe even yours) and virtually every gym—but, for building muscle, strength, and performance, do they work as well as good, old-fashioned weights? The answer seems to be yes.

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Pimp Your Dumbbell Pullovers

When we apply this reality to performing dumbbell pullovers on a flat bench, we quickly see that the point of maximal loading is when your arms are directly overhead. In other words, your muscles are working the hardest when your arms are parallel to the floor, because this is the point where the lever arm is at its longest. And when performing dumbbell pullovers on a flat bench, the exercise gets easier, and your working muscle get less stimulation the closer your arms get to being perpendicular to the floor. This is why performing dumbbell pullovers while lying on a decline bench can be a great complement to using a flat bench.

How to Be Hardcore

“Everybody wanna be a bodybuilder, but nobody wants to lift no HEAVY ASS WEIGHT!” One of Ronnie’s famous quotes that will live on forever and probably one of the realest things anyone has ever said about training.  Everyone talks about wanting to get bigger, get ripped, or get in shape etc. but when it comes time to put the work in, I mean REAL work, they usually fold.  You also have those individuals who THINK they train hard until they go in for a training session with Ronnie.  Even at 50 years old with two replaced hips Ronnie has made bodybuilders half his age puke in the first 20 minutes of a workout.  In his prime Ronnie retired other pros from workouts who thought they could come hang with him at Metroflex in Texas.  (We won’t mention any names but they ended up covered in bags of ice!)  There’s a reason that he trained alone most of the time… no one else could KEEP UP!

Workout Finisher: The Triceps Exercises to Triple Your Size

Stuck with noodle arms? Your triceps account for about three-quarters of your arm, so it's about time to put some real work in on them. Adding these finishers to the end of your workouts will give them the beating they need. Now watch them grow!

5 Moves for Monster Quads

Legs wobbly? Energy drained? This is certainly not the time to attempt an all-time personal best in your squat. But it is a great opportunity to use the squat in a different way — that is, as a low-weight, higher-rep effort to burn out the quads. If you don’t have a spotter, we recommend a Smith machine instead of the barbell, but in the latter case, even with someone standing by you should set the power-rack safeties to give yourself the ability to bail out in case of failure. You’ll do 5 sets with a light weight, perhaps 135, 185 or 225 depending on your usual strength in this lift (or less — no need for heroics here), and strive for 12 reps per set, trying to keep the rest periods to a minute or less.

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Bad posture negatively affects athletic performance. How to fix it with weight training: …

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The Set/Rep Bible: … If you're not sure what to do with your sets and reps, look no further.

Keep Building Muscle as You Get Older

better lean muscle shape, and improving muscle density and quality.  If you have the self-control to do this, it pays of in a big way. I personally have found that the years from my 35th until now have been my most productive years by far. So while I haven’t been putting on massive amounts of muscle due to age as well as to engaging in other types of training (like MMA), I have in my bodybuilding training been more attendant to the quality and refinement of my physique. My training routines, as a result, have become much shorter and more efficient. I’ve been less focused on the poundage moved and more on the “feeling” of the muscle contracting.

25 Foods to Eliminate Your Love Handles

While these foods won’t literally incinerate the fat from your abdominal, they will promote weight loss, and aid in your long-term goals without making you feel deprived. “So many diets are bereft of proper protein,” Elkaim says. Instead, many guys count calories and eat tiny portions of high-sugar foods or juices that actually create a starving sensation, he adds. The principle behind the selection of these foods is simple: You'll eat real food (Read: not a bunch of bars or shakes) that come from every major food group. “You want 80 percent of what you eat to be raw, whole, plant-deprived foods to support your system and create an optimized environment for health and wellness,” Elkaim says. We picked foods packed with protein, fiber, and healthy fats to keep you energized to power through every day and any workout. 

Bodybuilding Tips to Grow Your Arms

Within each workout, the reps varied. My first exercise was dedicated to power and size, so I used very heavy, explosive movements, even cheat or body leverage motions on the final set, for six to eight reps. To maximize the pump, I followed with exercises that isolated the biceps more directly, performing sets of 10-12 reps. In either case, I concentrated on making my bis take full responsibility for the movement — that was where I wanted to feel the pain, the pump, the searing burn, all the way from the bottom of the biceps belly to the very top of its peak, as if it were an exploding volcano.

Tips For Arm Training by Maxx Charles

When Charles trains arms, he does up to 41 sets of 18 different exercises for biceps and triceps. He’s the first to volunteer that what he does isn’t for everyone, whether it’s the sheer volume of his training or the exercises he uses. Charles is a guy who studies others in the gym and makes up his own exercises based on his specific needs. Instead of looking at each exercise in detail, let’s consider some of the principles Charles utilizes as he trains to help us reach a better understanding of how he built one of the biggest pairs of guns in the pro ranks.

Phil Heath's Strive for Five

Oh, yeah, it was real. The experience was real, and it was both good and bad to go through. I expected that something was going to happen because of the outcome in 2013 and because there’s always so much buildup of the hype anyway. For him, I think he was caught up in it and pushed things too far, but we got over it and moved on. That wasn’t about the sport of bodybuilding. That was a sideshow.

The 4 Principles of Muscle Gain

You know you can't just waltz into the gym and do whatever looks hard. You need a solid goal , and then you need a plan on how to get there—safely. Without those two things, you'll end up looking exactly the same as (if not worse than) you do right now. Worse, you could get injured, which would mean a lot of pain, inconvenience, and time out of the gym. We called in LA coach Jason Feruggia to get the four most important rules for safe muscle gains, so you can get the most out of your plan.

5 Workouts To Boost Your Testosterone

You know what good ol' testosterone does for the body: It’s the hormone that makes a man a man (though, yes, women have some, too), and is essential for developing and maintaining muscle mass. Your body’s at its peak T at age 20, and then it slowly declines, reducing by 1 percent each year starting at around age 40. Luckily, you can stave off the process—and even boost your testosterone to the higher levels needed for improving muscle growth if you’re looking to get bigger—by how you work out.

Mike Titan O'Hearn on Twitter

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The Results of Overtraining

Does overtraining eat away muscle growth?

Dorian Yates' 6 Rules for Building a Big Back Fast

Dorian Yates' 6 Rules for Building a Big Back Fast

The Complete Mr. Olympia Winners' Gallery

On September 19, the 51st edition of the most important bodybuilding competition known to man will be staged at the Orleans Arena in Las Vegas. Each year since 1965, the Mr. Olympia contest has served as a gold standard, determining who in the bodybuilding universe can rightly call themselves the best in the world, for the next 364 days, at least. Since Joe Weider endeavored to stage the inaugural event at the Brooklyn Academy of Music 47 years ago, 13 men have won the title of Mr. Olympia, starting with Larry “the Legend” Scott and most recently, Phil “the Gift” Heath. Each of these men has represented the pinnacle of his sport, and a number have gone up against one another in classic showdowns that are the stuff of legend. However, due to the span of time between the first and most recent editions, we’ll never get to witness all 13 champs duking it out onstage together. Instead we are bringing you this gallery of champions, starting with Larry “the Legend” Scott and finishing with last year's Sandow winner, Phil “the Gift” Heath. Will this exclusive club welcome another member

Upgrade Your Supplements

Reason: Many athletes and bodybuilders have low levels of some minerals, including zinc and magnesium, even if they take a multi. That’s because these minerals are easily lost through intense training and sweat. While you may be taking a multivitamin and -mineral, that doesn’t necessarily help boost the levels of these minerals. “Your body preferentially takes in calcium over magnesium and zinc, reducing absorption of these other minerals,” Bucci says. That’s true even when you’re already low in them. ZMA was designed to help you overcome this physiological quirk. It also supports better sleep and exercise performance.

Keep Your Summer Six-Pack Year-Round! -

Is it fun to do it this way? Not exactly. And that's why the Internet is packed with articles these days that seem to be trying to scare you away from your abs—explaining "what you should know" before trying to see them, asking if they're "worth it," or questioning if you're ready for "the cost" of a six-pack. Don't be scared away. If you want abs year-round, you can have abs year-round!

Get a Magazine-Worthy Six-Pack

Perform the exercises as a circuit. So you’ll do one set for each move, resting in between, and repeat until you’ve done four total sets for all the exercises. You can repeat the workout three to four times per week. “Another option is to take two or three of the exercises and add them at the end of workouts you’re already doing,” says Ryan. “Just make sure to get through at least two cycles of all seven exercises each week to see the results you want.”

Get a 5K PR in Just 4 Weeks

Want to shave a few seconds or even minutes off your 5K time? Since the distance is already so short compared to a marathon or even a 10K, even shaving 30 seconds off your time can be a feat. But it turns out you can do it in just four weeks and without slogging away for miles and miles, according to a new study out this month in The Journal of Strength and Conditioning Research . In fact, all it takes is a few sprints a few times a week, researchers say. The New Running 101 >>> Study subjects ran a 5K on a track to establish their baseline speed. Then, they performed a sprint interval workout three times a week. Their workout? 3-8 sprints at max intensity (by the 12th session, they were doing 8 sprints each time.) After four weeks, they returned to the track for a follow-up 5K run. The results: They improved their times by 4.5 percent. If your current PR is 30 minutes, that would be almost one and a half minutes off your time bringing you down to a 28.5-minute 5K. 22 minute 5K'ers would theoretically be able to run almost a whole minute faster (keep in mind that's it's a lot harder to shave off time the faster your time is to begin with.

The 8 Best Exercises for Blood Flow Restriction Training

Steve Michalik, a former Mr. America, once remarked that he’d eat grease from a crankcase if it would help him build muscle. We’d never ask you to go that far, but to take your gains to the next level, you have to be willing to try approaches that are unconventional, counterintuitive, and risk making you look funny in the gym. To that end, we propose you give blood flow restriction (BFR) training a shot. It entails tightly wrapping your limbs to reduce their blood supply while repping out with light weights. Sound scary? At least we’re not asking you to eat grease from a crankcase. (And, by the way, BFR is safe and works like a charm.)

The Transition Workouts

"The beginner workout is total body, starting with compound (multi-joint) lifts followed by isolation exercises with lower overall volume (sets/reps) as compared to intermediate and advanced workout," says Clayton. That same method is applied to the intermediate and advanced plans: the exercises start with the most difficult (highest degree of technique required and most amount of muscle mass used, like squats and bent-over rows) and progress to easier ones (isolation moves that require a lower degree of technique like calf raises and triceps rope pulls).  Complete these workouts each week on non-consecutive days. Continue to eat right and you'll see muscle definition in no time. Just watch your form: "If you don't know how/can’t perform a back squat correctly, for example, either a) work on technique with a lighter load or b) select a less-technical variation of the back squat, such as the goblet squat," says Clayton.

Why You Should Be Doing These Six Exercises

How:  Stand with feet shoulder-width apart. Lower your body into a squatting position, placing your hands on the floor in front of you. Kick your feet back so that you are in pushup position. Keep your hands firmly on the ground to support your body and lower your chest to the floor. Bring your chest back up. Kick your feet back to their original position, outside of your hands, stand back up by coming back through the squat position, and complete the move by jumping into the air.


USC Cert + Travis Mash L2L – The blending of Olympic Weightlifting, Athlete Strength & Conditioning & an Overall experience of kicking ass and taking names as a Strength Coach. Travis & Zach bring you the most unique & exciting experience with close to 60 combined years of training experience.

8 Gold's Gym Trainers' Go-To Bodybuilding Workouts

“The key benefits to our workouts is diversity in training principles while maintaining a strong sense of exercise science. Utilizing the foundation of effective body building can be translated for nearly all fitness goals though the increase of lean muscle mass which will benefit in both metabolic rate as well as increases in strength and athletic performance,” says Jeff Na, vice president of fitness at Gold’s Gym.

The 8 Best Foods for Total Body Strength

Strength is our body’s ability to exert physical force on objects — also known as being able to push through a heavy set. Following a progressive overload program is one way to boost muscular strength, but sometimes it can come from the food that you eat. Packing away enough calories, macros, and nutrients can help you muster up that extra strength you need — resulting in hitting your fitness goals. Get the edge that you need in a workout by incorporating some of these strength-enhancing foods.

6 Muscle-Minded Summer Grilling Recipes

These recipes will let you enjoy one of man’s favorite pastimes while keeping your muscle-building goals on track.


Obesity research shows that we are often our own worst enemies when it comes to losing body fat. We don’t face up to how much we eat, how much sleep we get, or how hard we exercise. Being honest with yourself will make things easier because you will finally be able to troubleshoot what’s really going wrong. If you tighten up your efforts and give it all you’ve got, the fat will start to melt away and you’ll get the physique you desire.

Body of Work: The Complete Evolution of Arnold

Trying to choose Arnold Schwarzenegger's best look is like trying to pick his best movie one-liner. His physique has undergone so many changes over the years, each one awesome in its own way, that it becomes the proverbial apples vs. oranges debate. But many bodybuilding pundits agree that Arnold’s peak shape—onstage, anyway—came at the 1974 Mr. Olympia, a year prior to the contest filmed for the movie Pumping Iron (which casual fans usually assume was Arnold’s most impressive showing). On the 40th anniversary of that competition, we look back at how Arnold’s physique has followed his amazing career, changing for contests, movies, and the demands of a life as public as any ever lived.

FDA Issues Warning to 5 Producers of Powdered Caffeine—Plus 5 Safe Sources That Won't Kill You

“The difference between a safe amount and a toxic dose of caffeine in these pure powdered products is very small,” the FDA says on its website. Companies Hard Eight Nutrition, Kreativ Health, PureBulk, and SmartPowders now have 15 days to respond. This doesn’t mean powdered caffeine will be banned necessarily; it could mean the companies must include measuring devices, or change the quantity in their packages. So, stay tuned. And in the meantime, check out five caffeine sources that won’t kill you.  

The 10 Commandments of Gym Etiquette

Whether you realize it or not, you and those you share a gym with form a community. Making that community an entity that can work together for everyone’s benefit means following a few sensible rules—rules that aren’t posted on the walls of your gym but probably should be. Follow this simple code of conduct to ensure the safest, most productive—and least annoying— training environment for everyone around you. Go ahead and print these pages and tape them to the wall of your gym. It’s time everyone got the message.

5 Ways Yoga Can Boost Athletic Performance

“Pull your belly button to your spine,” “feel your lungs expanding,” “roll down your spine, one vertebrae at a time,” are all common phrases in yoga classes. It’s this constant cueing to pay attention to the smallest of sensations that helps build the neurological connections between our brains and our muscles (See No. 3). Yoga builds body awareness, and this can help you analyze your form during your workout to both optimize your lifting techniques, and help prevent compensation based injury. Again, this carries over into your normal cadre of sets-and-reps: the better you are able to “connect” mind and muscle, the more focused (read: efficient) each rep will be. Tough to think about the burn when you’re laser-focused on the effort.

GIVEAWAY: Win Asia Monet Ray's Favorite Things!💃😍🙌

Dear Asia Money Ray, My name is Aniya Holland and I am your biggest fan I love you, your music, your dance moves and your awesome family. I’m 12 years old and I am not ashamed to look up to someone younger than me as a matter of fact I think that it’s amazing to have kids your age all around the world inspiring older kids. I’ve got your tunes stuck in my head! I really hope to win this contest and have the Asia Monet Ray swag with me although middle and high school, confidence is a key dance move in life! So my ultimate dream to achieve is to meet you, and be an amazing triple threat just like you. I’ve only known you forabout a year but I feel like I’veknown you for my whole life! Your like one of the sisters I’ve never had and Bella too of course. My biggest cheerleader is my older sister who is the manager and a cheerleader for her high school, Brookwood High School ( in ATL ) and my biggest supporter is YOU, you give me all the confidence I need to last me an entire lifetime, you went out there and showed the world what your made of and proved to them that with confidence even haters can’t bring you down.

9 Diet Traps to Avoid

Just like training, healthy eating is much more complicated than knowing the basics. Sure, you probably realize by now that a deep-fried onion blossom is not exactly conducive to maintaining a rock-solid midsection . But what about all those lesser-known acts of food sabotage that could be creeping into your everyday eating habits? Some, like eating too fast, could seem rather benign at first, but in fact can be a big reason your physique is more doughy than chiseled. Read on for nine surprising—yet all-too-common—diet traps.

Trainer Q&A: How To Increase Muscle Definition

We read a lot of studies here at—so we know how frustrating all of that apparent flip-flopping can be. In order to help make sense of all the breaking and headline news, we've aligned ourselves with some of the industry's top experts—clued-in doctors, trainers, dietitians and researchers who can help us separate fact from headline-grabbing fiction and give us the real-deal advice on how to live a healthier, fitter lifestyle...every day.

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.

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15 Things That Turn Girls Off on Tinder, According to 15 Girls

But beware: " Women are visual and will swipe left if your photo is a turn off,” says online dating expert Julie Spira . “Posting photos of you with sunglasses says you’re hiding something. Girls want to look into your eyes. Posting photos of a gorilla may be funny to you, but does she really want to kiss that furry animal? Not really. And those selfies without the shirt? Are they really your best photos? You may want to show off your physique, but on the first swipe, she probably doesn't want to see you naked."

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53 Healthy Food: The 10 Best Sources of Carbs
54 7 Hacks for Creating Healthy Habits That Actually Stick
55 New Pre Workout YEAH BUDDY ! from Ronnie Coleman
56 Flexible dieting trend leaves room for doughnuts
57 The Weight Vest Workout
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