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Kai Greene Trains One Week Before the 2014 Olympia

Kai Greene Trains One Week Before the 2014 Olympia


Sagittarius Horoscope for Tuesday, September 16, 2014

Tuesday, September 16, 2014 - You're acting as if you've had an extra dose of caffeine today because your energy level is buzzing from active Mars gaining traction in your exuberant sign. Your enthusiasm can soar even higher now if you are able to let go of your past. Mars remains in your sign for six weeks, recharging your batteries and supplying you with extra passion and stamina. It's your time to start something fabulous. Don't wait for another invitation from the cosmos; this is it.

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24th James Bond Movie Starts Shooting Dec. 6

I loved Adele’s song for Skyfall, but the movie left a lot to be desired… a lot of the script was fairly ridiculous and falls apart under any logical scrutiny, and wasn’t even all that enjoyable, that being said, I’ve loved the Bond series since I was a kid in the ’70s, and I will be a diehard fan for the rest of my life… but I really have high high high expectations for this movie, and it will mean a lot concerning my opinion of the direction the franchise is going… Fingers crossed! I am really intrigued to find out who will do the song… maybe Lorde would be a good choice?

11 Best Supplements for Mass

Without a doubt, you can add muscle simply by eating right and lifting weights. But to truly maximize your growth potential, supplements are a requirement. Hence, we've compiled a rundown of the 11 best mass-gain supplements on which to spend your hard-earned cash. They're listed in order of priority, from the absolute most critical, can't-do-without supplements to the less crucial yet still highly effective ingredients for packing on size. The point is to help those on a tight budget decide which supplements to buy. If money is no object, then by all means knock yourself out and use them all as directed. Because after all, as far as we're concerned, you can never have too much muscle.

4 Ways to Build World Class Strength

Take caffeine prior to training. An overwhelming amount of research shows that caffeine can help lifters enhance limit strength, increase pain tolerance during intense exercise, and improve muscle endurance. One study showed that lifters were able to bench press five pounds more on their max bench when taking a pre-workout dose of caffeine. Use caffeine 30-60 minutes prior to training. I would recommend starting with 1 mg per pound of bodyweight and potentially as high as 3 mg per pound of bodyweight. A more general prescription is 200-400 mg 30-60 minutes pre-workout, depending on tolerance.

The 30 Best Abs Exercises of All Time

Everyone is different; some may get abs from soley working the belly to exhaustion while others may get their abs to pop without a single situp. But to train the core effectively, it comes down to the three planes of motion: frontal, sagittal, and transerve. Doing abs exercises in a circuit style keeps the intensity high and will likely lead to more fat loss.


The answer lies in my Power Bodybuilding workouts, a program outlined here for the first time ever. The foundation is the three crazy-ass, heavier-than-hell power-lifts: bench press, deadlift, and squat. Those are surrounded by bodybuilding moves. The result is a body that's not only show-and-go but also show-and-dominate, superhero style.

Get 'One-Sided' for More Muscle

Just remember that some unilateral exercises can be difficult to perform at first, and until you have it mastered, you might not get the full benefit from it. It certainly takes a few workouts to get used to movements like single leg squats and deadlifts, but once you do, you can rest assured that you will see new gains in muscle/strength rather rapidly. Stick to each new unilateral exercise for about 6-8 weeks before you switch to another, but don’t be afraid to tweak your form a bit until you find what feels best to you.

Emergency Shred: 2-Week Workout to Get Shredded

This high-intensity two-week program will help you ease into fall leaner than you thought possible—if you're ready to put in the work.

The 9 Best Plyometrics Exercises for Muscle

A plyometric movement is quick, powerful move that starts with an eccentric (muscle lengthening) action and is immediately followed by a concentric (muscle shortening) action. Performing plyometrics movements increases muscular power, which translates to higher jumps and faster sprint times. Combining the moves with resistance training is a way to maximize power and performance, but as a general rule, if you lift legs heavy one day, then skip the lower-body plyometrics training and vice versa for upper-body lifting and plyometrics. Increase your power, strength, and personal records in the gym with these nine heart-pumping plyometric moves.

Top 10 Muscle and Strength Building Moves

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

Incline Barbell Front Raise

The devil is in the details, and this holds as true for the deltoids as for any other muscle group. Overhead pressing should make up the foundation of your shoulder work , but achieving a well-rounded set of delts requires addressing all three heads (anterior, middle, posterior). When you’re sporting a tank top, the detail and striations in the anterior deltoids (or lack thereof ) are just as visible as the width and thickness of the middle regions. So give the front side of your shoulders some love once or twice a week by completely isolating them. This incline barbell front raise is a great way to start doing just that.

6 Tips for Decked Out Arms

IFBB pro Omar Deckard gives up some of the secrets he used to build his stage-worthy bis and tris. (Hint: It's really nothing fancy.)

Build Sleeve-Splitting Arms

HOW IT WORKS The main way we know to build muscle is by lifting heavy weights , but we assume you’ve done enough of that already; and if your arms are still skinny, you need to try another method. One of these is focusing on the eccentric (lowering) portion of a rep, which causes more damage to the muscle (a necessary component of making it grow) and is associated with greater rebuilding of that muscle. Another is isometric holds—stopping at the hardest point in a rep’s range of motion. Finally, there’s volume: Lots of sets and reps have been shown to exhaust the muscles like nothing else and force them to grow. Hey, we can’t explain exactly why it works, but at least we know it does.

Wake Up to the Benefits of Melatonin

During a fasted or dieted state, your cells may enter a “low energy state” or programmed cell death. This is due to the lack of appropriate amounts of energy (calories) or lack of a survival signal. This is a good thing to occur in fat cells but not your hard earned muscle. So an upregulation of IGF-1 would help muscle cells forgo this fate and would hopefully lead to greater retention in muscle while dieting. Additionally, these studies have shown that not only are you upregulating a survival signal, but you are down-regulating death signals. These particular signals are responsible for programmed cell death (apoptosis) or your cell essentially eats itself (autophagy). So to state it once again, while you are in a “low energy state” such as dieting, your cells are more likely to undergo cell death. If melatonin can down-regulate these death signals, there is a decrease in this likelihood. Even in a well fed state, this upregulation of IGF-1 and down-regulation of proapoptosis/autophagy signals along with protection from reactive oxygen species that occur with exercise cause all sorts of problems.

4 Fat-Burning Hacks That Might Be What You’ve Been Missing

Here’s the reality when it comes to burning fat, losing weight and adding muscle. Everyone responds differently when it comes to diet and training—there's no one-size-fits-all approach. There's only the approach that works best for you.


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Best Post-Workout Foods for AM Exercise

Post-workout, your body is hungry and eager to replace the nutrients and energy it lost during exercise. It is best to start the re-fueling process between 30 and 60 minutes after working out. Aim to get some clean, lean protein, which rebuilds muscle—and include some carbohydrates to reload energy stores. Yes: carbohydrates are necessary. If we don't incorporate carbs into our post-workout meals, our bodies may actually break down muscle tissue. That's because the glycogen stored in your muscles is depleted during exercise. If its not replaced by carbohydrates, the body will begin to break down muscle tissue to feed itself.

Daily Session: Pull-Up Bar Workout

The gym is crowded, sardine can packed - and the only thing available is the pull-up bar and the small amount of floor space directly under it. You could just decide to skip your workout , but you know it’s a slippery slope. Your missed workout today will totally derail your whole plan. Enter Bianca Sultana, NCSF-CPT and founder of BODYbyBianca Training System. She provided us with a workout to get the most out of that small space.

Fighter Diet News

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

23 AMI Contest Entry Vote

Flex Lewis: What it Means to be a Weider/AMI Athlete

Ask Mens Fitness: What's the Deal with Weight Belts?

Our expert weighs in on whether a weight belt is necessary during weight training.

Skincare 101: Banish Breakouts (for Good)

Blame stress, shaving or a skincare routine that’s not up to snuff, but it’s not uncommon for zits to pop up during your 20s—and even into your 30s. Try one of these six treatments to tackle adult acne fast.

A Complex Issue

Noah Bryant is a 2-time NCAA Champion and 4-time All-American in the shot put, with a personal record of 20.80 m. He holds the school record in the shot put at the University of Southern California. Noah represented the United States in the 2007 World Track and Field Championships and the 2011 Pan-American Games. He was regarded as one of the strongest shot putters in the world, with a 210 kg (462-pound) clean and 150 kg (330-pound) snatch. He is a Certified Strength and Conditioning Specialist by the National Strength and Conditioning Association and has over five years experience coaching some of the best NCAA Track and Field athletes in the country. You can visit his website at .

7 Weight-Loss Lies We Don't Understand Why People Believe Them

7 Weight-Loss Lies We Don't Understand Why People Believe Them

Four Whole Grains You Haven't Tried

No sooner had you figured out how to pronounce the word quinoa (KEEN-wah, FYI) than a dozen more hard-to-pronounce whole grains started hitting your grocer’s shelves. Among the latest crop of soon-to-be-trendy carb sources to offer a host of healthy benefits—like fending off heart disease, diabetes, and obesity—are grains like freekeh and amaranth. There’s also barley, perhaps best known for making beer. To find out what makes these “new” whole grains better than, say, a trusty bowl of brown rice, we took to the kitchen—and even discovered some additional benefits along the way (to name a few: a milder effect on blood sugar, and unique compounds like vision-boosting lutein and muscle-building lysine). And now, three great recipes to work these superfoods into your diet this fall. 10 Superfoods for 2014>>>

Personal Training: Myth Versus Reality

My background is a little bit different from Jen’s. While she has led herself into formal education, I’ve been in the gym. I’ve been a rookie trainer with zero clients, and I’ve had an active roster of over 20 people. I’ve trained thousands of sessions, worked as a personal training manager, and worked with over 120 trainers on five different staffs at three different nationally known companies. I’ve worked privately at boutique gyms, I’ve done (and currently do) online programming, and I’ve gotten my foot in the door on writing content for websites and magazines. While I sure as hell wouldn’t say that I’ve done it all, I have been in the industry long enough to give some degree of insight into what career paths you can take, what kind of experience and education you’ll really need to get better, and how to avoid many of the common pitfalls and traps that leave promising trainers broke and burnt out.

The Importance of a Proper Warm-Up

About the Author Brian Schwab has the all time highest total of 1930 pounds in the 148-pound class and is a WPO champion in the lightweight division. His total for the 148-pound class was ranked number one on Powerlifting USA's top 100 list for eight consecutive years. He won the 148-pound class in the first Bench America contest and is recognized as one of the most consistent powerlifters in the world. Brian competes equipped as well as raw (his raw total was ranked number two in the nation in the 148-pound class in 2009 with lifts of a 501-pound squat, a 325-pound bench, a 550-pound deadlift, and a 1377-pound total). Brian holds a bachelor's of science degree in exercise and sport sciences from the University of Florida and is CSCS (Certified Strength and Conditioning Specialist) with the NSCA (National Strength and Conditioning Association). He owns and operates Orlando Barbell (—a 24-hour card access, powerlifting friendly gym. His best lifts in the 148-pound class are a 765-pound squat (five times body weight), the highest 148-pound class full meet bench of 565 pounds, a 606-pound deadlift, and the all time highest total of 1,930 pounds.

Maximize Your Workouts With Staggered Sets

In 2008, a Spanish study supported this Weider principle. Two groups with strength training experience did two separate workout protocols. One was a standard bench press workout of five sets, the other was staggered sets of bench press, calf raises and leg extensions. The bench press consisted of the same sets and reps as the first group. Bench press performance was unaffected. Interestingly, the researchers called this “circuit training.” It was more intense than traditional staggered set training. Applied to a training program, more will get done, weaknesses will be brought up, and more calories will be burned.

Big Ramy Trains Back One Week Before the 2014 Olympia

Big Ramy Trains Back One Week Before the 2014 Olympia

Using the Big 3 to Build Full-Body Mass

>> The Rx. Need a change in your regular workouts? Try this every four weeks. Devote one training day to max reps for three sets with bodyweight on the bar for all of the Big 3 – bench, squat, deadlift. That’s just nine sets and you will have hit every major muscle group. You’ll get your squat, a push and a pull for total body development and big calorie burn. You’ll develop greater relative strength and build dense, high-quality muscle in the process.


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.

What to Wear to a Job Interview

New Year, new you, new…job? If 2014 is the year you kiss your crappy 9-to-5 goodbye, good for you! You’ve got a killer resume, you’ve networked your butt off, and finally-- finally --you’ve landed an interview at a great place. But now that the big day is here, what do you wear? A suit? What if it’s a start-up with a ping-pong table in the office? (In which case, you better ace that interview because that sounds awesome.)  Whatever question you may have, we’ve got the answer. Except for “How would your friends describe you?” That one’s tricky.

60 Seconds to Fit - Abs Training Necessary?

James Grage answers all your pressing fitness questions in 60 seconds. In this episode, he talks about the saying "abs are made in the kitchen." Is the key to getting a six-pack only in nutrition or do you need to train as well?

Grill The Ultimate Bacon Burger!

You probably think you already grill the ultimate burger. Maybe you have your own secret weapon you blend into the burger meat. Or maybe you have a proprietary technique to shaping the patties. But, regardless of your burger convictions, you must suspend your opinions until you’ve tried the following version. The recipe comes from Steve Schimoler, the executive chef and owner of Crop Bistro & Bar , a commanding restaurant in Cleveland, OH, that’s built inside an old bank. In the basement kitchen of Crop, right next to the vault, they’re whipping up meatloaf bacon burgers. You read that last part, right? Meatloaf. Bacon. Burgers. After shaping a mixture that includes ground sirloin and brisket, Schimoler’s team bastes the meatloaf with ketchup and then enrobes it with bacon. They bake the meatloaf, refrigerate it, slice the loaf into rounds, and then grill the slices to slide into burgers. The result is pure pork-on-beef goodness. Slather atop some of Schimoler’s cherry barbecue sauce and take a bite. That experience you’ll undergo? That’s the feeling of your ultimate burger definition changing.

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5 Muscle-Building Stir Fry Recipes

No guy, not even you, can screw up a stir-fry: You throw a bunch of ingredients in a hot pan and move them around until they’re cooked through. The ease alone makes the stir-fry a must in any man’s cooking repertoire. choose the right ingredients—lean meats, veggies, and rice or noodles—and you can assemble a powerful arsenal of meals that build muscle and burn fat. Stir-frying doesn’t always mean Asian flavor. You can make almost any ethnic food in a pan—and in less than 30 minutes. Enjoy the following recipes and never fail to eat right again.

Percentage-Based Programs Revisited - Juggernaut Training Systems

You either love them or hate them. Some coaches and lifters believe using percentage based programs is the only way to plan training while others rave about the restriction they create. True, some systems of training not based on percentages have been shown to be very effective, but the argument that any use of percentages creates parameters that are too rigid just isn’t true.

Curcumin reduces muscle soreness: Study

A proprietary curcumin extract can ease post-exercise muscle soreness caused by oxidative stress and inflammation, an Italian study has found.

42 John Hansen - Timeline Photos | Facebook

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8 Layering Essentials for Fall

The tonal look - combining light, medium, and dark gradients of gray — has been pacing Milan runways all year, walking a tight line between casual and formal. Now, with fall finally here, it’s the perfect time to try it on.

Get Stronger (& Bigger) Now!

Getting stronger —  whether it means setting a personal record on bench or moving up to the next set of dumbbells on curls — is a process. It takes months, even years, of hard training to achieve the lofty strength goals we tend to set for ourselves. It doesn’t happen overnight.

Flex Lewis: What it Means to be a Weider/AMI Athlete

Defending 212 Olympia Champion Flex Lewis sits down for an exclusive interview with Celeste Bonin to discuss what it means to be a Weider/AMI athlete competing in the 50th Anniversary of Joe Weider's Olympia Weekend. © 2014 FLEXtraordinary Productions, Inc.

Jay Cutler's Guide to Fabulous Las Vegas

This is a hardcore spot I like to train at,  with a few different locations in the  Las Vegas area. A much better option  than the gym fee at your hotel.

The Most Popular Mass Diets Explained

The Most Popular Mass Diets Explained

Alcohol Doesn't Affect Exercise Performance, Says New Study

Their study , published in the Journal of Cardiovascular Medicine , examines how drunk exercise compares with sober workout sessions. It turns out, if you ignore the coordination deficiencies, potential for dehydration, and inclination to Irish jig on top of a bar, caused by alcohol consumption; the booze doesn’t affect exercise performance too much.

49 The Titans Of Transformation: Ryan DeLuca And Bill Phillips -

Bill introduced me to fitness and the principals of bodybuilding when I was 16. The concepts and foundations stayed with me. introduced me to the world of physique and aesthetics giving me an attainable goal to shoot for and real people reach out to and learn from. I can truly say my life has been changed forever -and I owe both of you. It was pretty cool to get to watch the two of you sit down and talk about what you have done for so many.

Flex Lewis and Neil Hill Train 2 Weeks Before the 2014 Olympia

Neil Hill arrives to help Flex Lewis in his final preparations to defend his title as the Olympia 212 Showdown champion.

51 Muscle Recuperation & Anabolic Hormones
52 The Top 10 Training Tips for The 20X Challenge
53 Add Inches To Your Biceps with 21s
54 Zuzka Light's Six-Pack Ab Secrets, Part 1 -
55 Game Changers 2014: Casey Neistat
57 Abs by Pauline
58 FLEX FILES Exclusive –Being A Weider/AMI Athlete | Flex Lewis
60 How to Reverse the Risks of Sitting
61 Dymatize Elite Casein at
62 Hercules's Onscreen History
63 Railroading
64 Arnold's Cure For Jet Lag: Gym Time
65 Body Transformation: From Success In The Weight Room To Success In Life -
68 FLEX Spotlight On: Yeshaira Robles