Training the Deadlift by Mike Tuchscherer-JTSstrength.com
Multiple time USAPL Champion and owner of Reactive Training Systems, Mike Tuchscherer, takes you step by step through building a great deadlift. From setup t...
BioLayne Weekly Training Summary 9-13-2014
In this week's BioLayne Training summary I talk about the plan Ben and I have made to keep me progressing but heal up some nagging issues and possible overre...
FLEX FILES Exclusive Interview Being A Weider/AMI Athlete
In this episode of FLEX FILES, In the latest episode of FLEX FILES, defending 212 Olympia Champion Flex Lewis sits down for an exclusive interview with Celes...
Big Ramy Trains Back One Week Before the 2014 Olympia
Big Ramy Trains Back One Week Before the 2014 Olympia
Sagittarius Horoscope for Monday, September 15, 2014
Monday, September 15, 2014 - Although you may start the day in a rather easygoing mood, a friend or partner can get under your skin, eventually provoking you to snap. Be smart and don't try to hide your annoyance right from the start because it grows more disruptive if you bury it. Denying your feelings is not currently a viable strategy. Express your frustration calmly today; everyone will feel better once the air is cleared and peace is restored.
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Emergency Shred: Eat Your Way Ripped
Every day for two weeks you’ll be either training or recovering from training. That means that a careful balance of macros—rather than a wholesale carbohydrate fast—is the best bet. This sample day of eating, put together by nutritional counselor and former executive chef Eric Diggs (Team Banks Bodybuilding), maximizes muscle repair while minimizing breakdown.
Jay Cutler: Flex Photoshoot after the 2009 Olympia
Jay Cutler: Flex Photoshoot after the 2009 Olympia
Lou Ferrigno's Tips for a Hulking Back
While thickness of the erector spinae muscles are key to a powerful back, it's the development of the lats and all the smaller muscles that add immeasureably to the detail and awe-inspiring sight of a fully-developed back. And in order to achieve that detail, you need proper form. Too often, builders focus on power when building a muscle like those in the back. That's a shame, because all that pain—and maybe even injury—is for nothing. When power wins over form, you'll be disappointed with your results.
5 Tips for a Deeper Squat
What we do need to answer is the “how”. In many cases it’s much easier said than done. Having a good depth squat takes plenty of maintenance work to be able to (re)achieve ideal positioning. Here are a few helpful tips.
4 TUT Moves for Massive Pecs
To persuade a stubborn pair of pecs to grow, you’ll need to put some more pressure on them. This means increasing their time under tension (TUT)—the duration your muscles are contracting during a given set or workout.
6 Things You Should Do After Every Workout
Get the most out of your training efforts by incorporating these practices into your post-workout regimen.
Fight Fire with Iron for More Muscle
If you think you’re pretty fit and your workouts are tough, try taking a charged attack line into a fire and battling a blaze. Whether performing a search and rescue or digging under a structural collapse, firefighting has many unique demands on the body and being physically prepared before arriving on an emergency scene is extremely important. Between the emergency alarms, firefighters need to be very efficient and effective with their fitness training so they can get the most from each and every workout.
Top Protein Powders on the Market
There are many types of protein from which to choose and they all have their benefits but whey is the undisputed king of proteins for physique-minded gym aficionados. It’s quick to digest, which means that you’ll be getting that much needed dose of its component amino acids in a hurry. This amps up your rate of protein synthesis (read: muscle-building), making it a no-brainer for keeping your gains on track. As a bonus, whey boosts blood flow, helping you get more of those aminos where they need to go. One study showed that those who supplemented with whey for 14 weeks had 25 percent more muscle growth than a group that abstained from the stuff. Oh yeah…whey also supports body composition. Twelve weeks of whey supplementation – two shakes a day – helped one test group lose an average of five pounds of bodyfat and an inch in their waistline.
The Hercules Workout
To build a god-like physique, you need a training program that pulls out all the stops.
10 Best Meatfree Muscle Builders
Incorporate alternative proteins, like seitan, sea vegetables, and chia seeds into your diet—our expert teaches you how.
Five Essential Exercises for Bigger Arms
You’ve done about a thousand curls in the past week and the same number of triceps extensions, yet your arms are still not growing. The fact is, there needs to be variety in your workouts, but the age-old question is how? Try out these five moves and watch your arms inflate like balloons.
Deadlifts with Sarah Grace
Train with fitness expert Sarah Grace. She takes you through three essential deadlifts.
7 Gym Moves You Need to Master
Want to be a well-rounded athlete, then you need to think beyond the Big 3. Become a pro at these seven staple moves to dominate in everything else.
Eat Massive to Get Massive
When it comes to eating for mass gain, the most important factor is calorie consumption. To build muscle , you have to create a calorie surplus—eating more calories than your body burns through daily activities, workouts, and normal physiological processes. A solid way to determine how many calories you need is to multiply your body weight in pounds by 20. So, a 180-pound male needs about 3,600 calories on workout days to build muscle. On rest days, you’ll scale back, but nixing a pre- and post-workout meal will put you right where you need to be.
Phil Heath's Competition Prep Nutrition Plan
Have you ever wondered what the competition diet of a 3X Mr. Olympia looks like? Look no further as FLEXonline..com brings you Phil "The Gift" Heath's nutrition plan, as he heads into the 2014 Olympia to defend his title!
Protein Power: 7 Ways to Cook with Quinoa
Unless you grew up with hippie parents who were regulars at a hole-in-the-wall health-food store, you probably didn’t have a clue about quinoa until recently. Now the superfood’s stocked at big-box retailers, and its amped-up nutrition profile is leaving your go-to grains, like brown rice, in the dust. So, what exactly makes the obscure-sounding protein source so worthy of our attention?
6 Exercises You Should Be Doing for Maximum Gains
When doing squats, always emphasize technique over weight lifted. 10 body weight squats are far more effective than 10 185 lb. squats done with poor technique. Instead of working the intended muscle, every rep performed with incorrect form actually makes us more likely to injure ourselves.
ELIGIBILITY: The Bodybuilding.com 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 Bodybuilding.com, 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.
The Get Lean for Life Diet
At the same time, you can’t forget about protein, either. A 2010 study published in the European Journal of Applied Physiology showed that 15 grams of carbs plus 15 grams of essential amino acids (which make up protein) consumed post-workout increased muscle mass and strength more than 30 grams of carbs alone. Here’s another tip: Keep the fat in your postworkout meal low. Fat slows the digestion of both protein and carbohydrate, so it can reduce your body’s ability to make the most of these nutrients in your muscles after lifting. You don’t need to avoid the fat that occurs naturally in your protein sources (for example, the fat in chicken and eggs), but save the nuts and oils for your other meals. In the early days of your diet, strive to stick within these parameters 90% of the time. When you find you’re able to eat like this on a weekly basis and it feels normal, you can gradually begin to reduce the amount of carbs (including fruit, but not veggies) that you consume while increasing your aerobic exercise.
Necessary Denim Pieces for the Fall
There is no clothing staple, more paramount, more essential than a great pair of jeans. In fact, denim in general is one of the most versatile fabrics that you could have in your closet. Guys need things to be simple. But simplicity never meant giving up on style. Go for a classic look or casual or add a prepped-up look to a comfortable pair of jeans. Whatever your needs are, we found denim items to match them. Here are nine combinations that you can mix and match or wear separately just in time for the fall.
Eating For Exercise: The 5 Worst Ways to Fuel Up Pre-Workout
“Putting the wrong things in your tank before you exercise can leave you lethargic, crash your system, or cause wicked cramps,” says Jim White, R.D., a spokesperson for the Academy of Nutrition and Dietetics. “And going on empty can do the same.”
Fighter Diet News
Fighter Diet News, by Pauline Nordin: Get Buff, Get Lean
FD Delts 2 Die 4 (Athlete)
"Hi Pauline Nordin & Fighter Diet,
I have been the hugest fan of yours for atheist two years. I never post or comment on your Facebook because I feel like you're constantly bombarded with so many people's comments and questions! It's insane! I know a million people want to talk to you and want feedback, for me it's the opposite! I merely want to tell you that to me, you're super women. I am 24 years old and spent my whole life skinny and non athletic. I have spent the past year working my butt off to add some muscle, but always got so scared when I saw the weight on the scale go up. But after reading your words everyday, following The FDX2 Diet, and weight training as heavy as humanly possible with NO CARDIO! I am finally seeing changes!! I went from 108 pounds to now being 121 pounds!
4-Week Fat Loss Lies - Born Fitness
The main photo is the cover of a book I wrote. It’s one of my favorite books I’ve written and it’s packed with great, accurate information with one exception: the 4-week promise stamped on the front of the book. It’s something I argued against. I understand and respect my publishers decision (books must be sold!) but I didn’t like the misleading mindset that plagues most fat loss plans. In fact, in the actual text you won’t see such bold claims and there’s a good reason.
I Am Not a Weight Lifter
It’s equally impossible to nail him down on a general chest workout, since the exercises, the order in which they’re performed, and the number of reps and sets is constantly changing. Maybe he can tell you what he did in his last chest workout; there aren’t a lot of straight answers with Greene. Most of the explanation is going to be about his mental state and how he hopes other weight trainers are thinking and little to none of the usual nuts-and-bolts, three-sets-of-10 palaver.
Sit-Up to Hammer Your Core
At CrossFit, of course, we do things a bit differently. We use GHDs for sit-ups in order to get the fullest range of motion possible out of the movement. Traditional sit-ups have been used for decades but were all but replaced by the crunch. According to CrossFit CEO and founder, Greg Glassman, “The crunch came to fashion on warnings and claims in popular media of the traditional situp’s destructive impact on the back. It was argued that the GHD style situp’s primary movers were the hip flexors and not the abs, and consequently the GHD situp, and sit-ups like it, were actually not good abdominal exercises . ”Anyone who’s ever done a set of 30 GHD sit-ups knows how ridiculous this idea is.
The Beach Body Chest Workout
To defintely avoid a hunched posture, which places extra stress on the spine, organize your training program by alternating horizontal push and pull exercises within your workout. For example perform dumbbell bench press followed by a set of bent over rows, says Blackwood. Build a big and broad upper body fast with this five-move push and pull chest workout.
22 EDM WORKOUT SONGS - Bodybuilding.com
I find one of the most highly motivating workout bands is The Prodigy. They're an English electronica group. They had several songs on the Kick-*** sound track, which I loved (both movie and songs). My top 3: Stand Up: just perfect for a euphoric workout. Omen: This one gets your lifts going crazy. I always love when it comes on during a big lift, it helps me burst through plateaus. And my favorite: Invaders Must Die. This song is a pre workout supplement. I can't really explain what this song does to me at the gym. Listen to it for yourself.
WATCH: Pulcinella's Advice for Teen Lifters
About the Author
Steve Pulcinella has been passionately strength training since he was 13 years old and competing in strength athletics since the age of 14. Fueled by his early influences of Strength and Health Magazine and the Wide World of Sports airing the World's Strongest Man, he strived to build the biggest and strongest body that he possibly could. He started out as a powerlifter and progressed into doing Strongman. His biggest pro Strongman title was the 1993 North American Champion, and he was selected as a competitor in the 1994 Worlds Strongest Man Contest. He has also been a Highland Games professional since 1994 and still competes as a top ranked master competitor. In 1995, Steve started Iron Sport Gym, a commercial gym in Philadelphia specializing in strength training, powerlifting, Olympic lifting, and Strongman. For more information, visit www.ironsport.com .
10 Foods That Keep You Full Till 5 P.M.
Staying focused and alert throughout the day can be a bit of a challenge. Getting a good night’s rest is crucial, but so is filling up on the right foods. By now you should be looking at food as fuel, not only for your muscles but for your mind and energy stores. As soon as hunger strikes your productivity dips. This is where Keren Gilbert, M.S., R.D., founder and president of Decision Nutrition, comes in. She’s identified 10 hydrophilic (that's a fancy way of saying “water-loving”) foods to keep you full well through 5 p.m.
Clean Eating vs. IIFYM for Advanced Athletes - Juggernaut Training Systems
It seems that you can’t look anywhere on the internet without being bombarded with fitness individuals showing off their ice cream, cookies and other fun foods while touting how they are getting leaner with “fitting their macros!” On the other hand, you have fitness individuals showing their countless boring meals of lean chicken breast, brown rice and broccoli. Most people, without hesitation, would be pulled in by the IIFYM (If It Fits Your Macros) approach – who wouldn’t want to eat those delicious foods all day long and still get in shape?!
7 Weight-Loss Lies We Don't Understand Why People Believe Them
7 Weight-Loss Lies We Don't Understand Why People Believe Them
Dirty Tricks (Athlete)
Beginners need not apply – not to this eBook, anyway. Seriously, this one is best-suited for advanced lifters who have already established impeccable form, know their way around a gym, and know their body limits. Why? Because these “dirty tricks” Pauline shares will push that body to a new extreme. You’d better know how to listen to it and control it outside the confines of regular form, or you will risk hurting yourself. There’s a difference between good pain and bad pain. You want the good kind.
3 Tips for Maxing Out a HIIT Workout
Rated as the number fitness trend for 2014 by American College of Sports Medicine fitness professionals , high intensity interval training (HIIT) is increasingly being used to make short workouts more intense. Although you may be getting results from HIIT training now, that doesn’t necessarily mean performance increases are being made in the long run. Follow these three HIIT tips to take your workouts to the next level and make consistent body composition and strength improvements.
Resisting the Decline
On a personal note, having trained with low rep squats extensively throughout the years, I decided to switch up my lower body training to include higher rep squat work, lunges, and PC work, including hinge and bridging variations. I gained some size in a short period of time, however, my first lower body training consisted, ironically, of me squatting 3×10. It went something like this…365×10, 315×4, then shaving off weight until I finished my set with just 265, for my final set I did a shaky 225×10. Going from PL training to token hypertrophy training protocols will definitely require a transitioning period. Does this make sense?
Size Secret #6: Train Each Muscle Group Twice a Week
PHIL HEATH: “For me, legs were always a body part that I felt could be better. I found that training them twice a week, every three or four days, worked out best for adding size and detail. Many guys tend to think you only need to train a specific area once per week, feeling it leads to more growth. I disagree, as when it comes to bringing up lagging areas, training them twice per week will not only yield gains in size but also in detail, especially during contest prep. Eight-time Mr. Olympia Ronnie Coleman trained everything twice a week for the majority of his career, so it’s kind of hard to debate against someone who carries his muscle mass.”
The Benefits of Creatine
Creatine supplements are popular among bodybuilders and competitive athletes. Creatine increases lean muscle mass by boosting intracellular water content, but other studies have shown that creatine increases the activity of satellite cells, which increases the potential for growth of muscle fibers and also aids in muscle recuperation. Recent research shows that creatine supplementation can also have a beneficial effect on cognitive performance. This is probably because creatine monohydrate supplementation results in significant increases in creatine concentrations in the human brain. Subjects were divided into a creatine group and a placebo group. They took 5 grams of creatine monohydrate or a placebo four times a day for seven days, immediately prior to the experiment. The subjects were sleep-deprived for six, 12, and 24 hours with intermittent exercise. The researchers found that at 24 hours, the group that supplemented with creatine had significantly better performance in respect to random movement generation, choice reaction time, balance, and mood state. The study indicated that creatine can aid in the mental functions of bodybuilders who may be sleep deprived and that creatine not only aids muscles, but it may also overcome brain fatigue.
MuscleTech Phase8 at Bodybuilding.com
Overall, PHASE8™ contains only high-quality milk-derived protein sources designed to digest at different rates, putting your body in the perfect state for repair and recovery.* Unlike other protein blends, you won’t find any low quality proteins like rice protein in PHASE8™ .
Elitefts™ Band TKE and Heel Touch Down
About the Author
Mark Watts is The Director of Education at EliteFTS.com. He has a Masters Degree in Exercise Science & Health Promotion from California University of PA and a Masters Degree in Elementary Education from Clarion University of PA. Watts has been working with college athletes in over 20 different sports at the Division I, II & III levels for over 15 years as a strength & conditioning coach. Prior to EliteFTS, Watts coached athletes at Denison University, The United States Military Academy at West Point, Allegheny College and Clarion University. Watts has also completed strength & conditioning internships at The University of Tulsa and the Ohio State University. Watts is certified by the National Strength & Conditioning Association, USA Weightlifting, the National Academy of Sports Medicine and the Collegiate Strength & Conditioning Coaches Association. Watts started competing in powerlifting in 1997 and is an amateur strongman competitor in the Master's division. Watts is originally from Pittsburgh, PA and is a USMC veteran.
Unfortunately, a lot of people don’t find they get the results they’d expect when trying to put on muscle and lose fat. Mistakes are common, but easily avoidable if you follow a few simple principles in designing your training. This article will tell you how to avoid common mistakes to get the physique you desire.
Terry Hollands World's strongest man 2012 finals shirt
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BPI Sports FUNNBAR at Bodybuilding.com
FUNNBAR™ is the first of its kind! Protein has never tasted this good or been so convenient. Each FUNNBAR™ packs 15 grams of protein and 10 grams of fiber in 10 individually wrapped chews that taste like candy! These delicious, gluten-free chews are available in three all-natural flavors: Caramel & Chocolate, Tropical Berry and Orange Cream. FUNNBAR™ is the perfect protein snack for eating on the run, throwing in your gym bag or sharing with a friend.
Game Changers 2014: Adam Driver
The star of HBO’s 'Girls' (and the upcoming 'Star Wars' sequel) is leaving his mark on Hollywood, one megaproject at a time.
Research Roundup: Probiotics, Superior Planks, And Accelerated Fat Loss! - Bodybuilding.com
Every month, academic journals publish dozens of new studies about training, nutrition, and athletic performance. We read the research and zero in on the take-home lessons so you don't have to!
Reclaim Your Originality - WARRIOR Wisdom - 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!
You won’t find the McLaren F1 in the showroom of your local car dealership. Unlike the mass-produced vehicles—your Fords, Hondas, and Toyotas—that dominate the roads today, it didn’t roll of an assembly line, just one of a million others like it, with interchangeable parts and snap-together technology.
#4: Optimize Recovery: Use bright light and meditation for better recovery/sleep.
A lot of times, people, especially guys, have tunnel vision on jacking up testosterone and don’t realize that the true key to athletic success and a killer physique is balance between T and all your metabolic hormones. That’s where recovery comes in and we’ve got two new, research-supported ways you can increase your body composition hormones: Bright light and meditation.