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Flex Lewis - Evolution of Flex - Episode 4

In this episode of "Evolution of Flex", the fourth in the BSN® Exclusive series, Flex Lewis discusses his strategy and challenges in prepping for the upcomin...

Find Out Why Ronnie Coleman LOVES his UGE Gym!

8 x Mr Olympia Ronnie Coleman tells us why he loves his gym that we installed in his Florida Factory. is...

Ankle Mobility w/ Super D (Part 2) - Subscribe for FREE Bodyweight Muscle Manifesto (Special Report) UNDERGROUND STRENGTH & MUSCLE SHOP FROM ZACH: Start HERE...

Ben Pakulski MI40 University Grand Prize Winner Announcement - And the winner of grand prize for the MI40 University IS.....Louis Z! Way to go champ. Your knowledge and dedication to the M...

DeFranco's Gym Partners With New Onnit Academy Gym

Joe DeFranco will be packing up his New Jersey based gym and moving all of his equipment and DeFranco headquarters to Onnit Academy’s new facility. The Onnit...

Ben Pakulski MI40 University Grand Prize Winner Announcement - And the winner of grand prize for the MI40 University IS.....Louis Z! Way to go champ. Your knowledge and dedication to the M...

Train On Your OWN (Gladiator Mind) Train On Your OWN (Gladiator Mind)

Ben Pakulski Training, Supplementation, Nutrition, Recovery, Lifestyle - Ben Pakulski Training, Supplementation, Nutrition, Recovery, Lifestyle - Discover 40+ insider tips from BPAK's lifestyle, trai...

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Top News
Jiff on Twitter: "jiff & @PHILHEATH @giftednutrition #MrOlympia 💪"

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

Kai L. Greene on Twitter: "Olympia after party event this Saturday at the #Bellagio #TheBank. #50thOlympia #PinnacleSME @IFBBVicMartinez"

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 Wednesday, September 17, 2014

Wednesday, September 17, 2014 - You may be experiencing a high-frequency state of anxiety now, but some of your intensity is less than apparent. There may be more to the big picture than meets the eye as social Venus creates an awkward aspect to non-conformist Uranus. However, your creativity is irrepressible today. Hitting the gym or taking a long walk may be an ideal strategy to get your mojo flowing and start things moving in the right direction.

31 Ways To Build A Bigger, Stronger Back

If you're a fan of circuit training , this back-blasting workout video offers a great resource to pick a few unique exercises to add to the mix. According to fitness trainer, Andy McDermott - creator of this mega-move, back workout - variety is key. Not just physically, but mentally as well. Having an ample mix of back exercises to choose from ensures that you'll never have to do the exact same back workout twice. And by switching up your routine, those plateaus that prevent you from adding more muscle will be obliterated.

The Mesomorph Dilemma

Even those who are genetically blessed stand to lose it all without proper upkeep. Here’s a look at the tortured lives of the lean and well-muscled.

Meal Plan: Boost Your Immune System

Taking in carbs while you’re training helps counter immune dysfunction and immune inflammatory responses due to the stress hormones released during hard exercise. By keeping your muscles fueled with carbs during a workout, you can mitigate the effects of training on your immune system and keep yourself in top shape longer. And don’t worry about their effect on your physique— intra-workout carbs won’t hinder fat loss.

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.

Physique Pro Big Arms Workout

“I like to go to failure as often as I can,” Seid says. “Let’s say the goal rep range is 12 reps. If you pump out 12 reps and you can get 15, why stop at 12 when you can do more? Going to failure is important because the last couple of reps is when you see the most gains. I don’t wait to use it late in the workout. I go to failure early, in the middle, and at the end of my workouts.”

9 - MRI Bike Giveaway

MRI Beta Charge Is A High Intensity Training Optimizer! Get the Lowest Prices on Beta Charge at!

The Two-Day Bicep Blast Workout

If you want big guns, you need to work them like you want them to grow. Don't stop when they're tired- hit 'em some more. The reason why most new-age “functional” trainers and trainees lack sizeable arms is that they don’t hit them hard enough. Not that you should overtrain your biceps, but please feel free to exhaust them into submission every now and then. Building up your biceps involves two key ingredients: increasing the training load and making sure your muscles are exposed to a  sufficient number of reps. The below routine is designed to do both.

The Beach Body Arms Workout

Beach season is here, and your bi's and tri's are looking flat. The following are some smart choices to make when training the arms to get the most out of your reps, get a major pump , and spark muscular development.

A One-Minute Lesson on Getting Bigger Traps

But all in all, if you want to make the best possible choice between training traps with shoulders or back, go with shoulders, Stoppani advises. Or if you want to take a slightly more complex route, divide your trap training between the two: Do shrugging moves with shoulders, and on back day (or in a separate stand-alone workout) hit your middle traps with rows or incline dumbbell shrugs and your lower traps with lying dumbbell Y-raises or overhead barbell raises to the front (which is like a front raise for delts, except you raise the bar completely overhead). We don’t need a poll to know that’s a great solution.

What Is It REALLY Like Inside the elitefts Offices?

It seems as though some readers assume all of them have quit their jobs, loaded a U-Haul, and filled all of the office and warehouse positions we have here in London, Ohio. If that were the case, it would potentially provide enough hilarity and drama to create the single greatest reality show of all time. Here is our take on just what that might be like.

The Muscle Building Positives of Negatives

Focusing on exaggerated negative (eccentric) reps of your exercises will be a very humbling experience.  Using a 50X0 tempo - and being disciplined about doing so – will be the biggest shock your muscles have received since whiplash.  We have to remember that our muscles are comprised of 3 major types of muscle fibers.

Build Muscle and Get Lean with the Right Breakfast

The protein-only and fasting groups displayed significant increases in growth hormone, whereas the protein-plus-carbohydrate individuals showed no changes. Growth hormone is an essential part of your muscle-building goals, as it helps to spare amino acids in the body. Also, cortisol— your stress hormone—was lowered the most in the protein-only breakfast. So why include the MCTs? Medium-chain triglycerides are easily absorbed fats that, unlike normal triglycerides, can be used immediately for energy. Studies on MCT usage have shown increases in growth hormone, more fat being used for energy, and an increase in metabolism . Having some fat at breakfast may also shift the body toward using more fat as fuel during the course of the day.

17-Minute Quads

You’ll finish the workout with three, minute-long squat holds. These can be done against a wall if you’re really trashed but you should strive to perform them in open space. For your first go, get your thighs below parallel and hold. If you fail before 60 seconds, stand up, shake it out and get right back to it. Your goal should be to hold for the full 60. On each subsequent set, it’s permissible to hold your squat a little higher. Trust us…that quarter squat on your last set will feel like you’re holding 400 pounds across your back.

Get Stronger: 7 Reasons to Never Neglect Squats

Squatting variations like barbell back squats and front squats are a favorite among powerlifters, bodybuilders and other athletes for one reason: they work. Not only are they effective for building an insanely strong lower body; they also deliver a number of numerous benefits including increased hormone release and improved flexibility.  Read on to find out why you should put aside your pride and make squats a staple of your weekly routine.

Fighter Diet News

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

Eccentric Pause for Expanded Muscle

When we pause the bar and no movement whatsoever is established, yet the muscle is still under tension, we allow for the optimal amount of cross bridges to be engaged. It’s important to understand that eccentric-pause exercises have a significant function in overall force production. Any exercise that you conduct in a standard weight lifting fashion on its second day can be applied in an eccentric-pause methodology. The eccentric count should occur slowly and the pause should come between the transition of the eccentric and concentric phases.

Build Muscle With Fall Foods

But is the fall season really our enemy? While seasonal affective disorder is in fact a thing—in which the autumn and winter months bring on a “seasonal depression” that saps energy and increases consumption—it is combatible with a proper diet. While it's easy to associate fall foods with high fat and calorie counts, the harvest brings a plethora of fruits and vegetables rich in fiber and vitamins.

21 2014 Mr. Olympia Preview: Battle Of The Beasts -

The top 10 at the Olympia is a prestigious group, but moving into the top six is a different challenge altogether. William Bonac is the one relative newcomer who has the potential and credentials to crack the elite Olympia top six. He already has some impressive notes on his pro resume. He has fallen within the top six in all but one of his eight pro outings. The 2014 Golden State Pro winner and Australian Pro Grand Prix runner up possesses that rare combination of full, round muscle and spectacular shape. With no weaknesses and copious amounts of thick, shredded muscle evenly distributed across his compact frame, the Ghana native is ready to do some serious damage in bodybuilding's highest ranks. However, this is his first Olympia. He may not have the experience needed to unseat his wily competition. Tenth place appears likely.

5 Tips for A Perfect Thruster

The barbell thruster is a complex exercise that demands a tremendous amount of mobility, strength, stability and power. It is a metabolic thrasher that can humble even the most hardened of lifters. But that’s good news. Because of how intense it is, the thruster can drastically improve overhead pressing strength and overall body composition with regular practice. Proper execution is a must if you want to master this taxing exercise.

5 Ways To Train With A Partner

It’s pretty widely accepted that having a reliable training partner can help amplify your results in the gym. There’s an accountability that goes along with having someone suffer through the same workouts as you. But getting fit with a buddy doesn’t have to stay within the rigid confines of the “you spot me, I’ll spot you” relationship. There are ways to make things more dynamic and interesting so that you can both make tons of progress without being bored to tears.

5 Texts That Can Kill Your Chances

A stray “u” instead of “you” shouldn’t kill your chances, but you’re not tweeting, so write normally. There’s no girl in the world who’ll think “I’m so attracted to this guy because he’s so efficient with character length in text.”

7 Reasons You're Not Losing Weight

So you want to lose weight ?  It’s a commendable goal and the benefits are plenty (self-esteem, energy, quality of life, preventing disease, longevity, and lower health costs). With an epidemic of obesity, people are looking for ways to obtain or maintain a healthy weight, yet their goals are being hijacked. Many of the saboteurs are controllable and easy, yet they are elusive.

IFBB Olympia Weekend 2014

With six IFBB wins since turning pro in 2011, this “bonita chica latina” is on the brink of becoming the Olympia Bikini champion.

Everyone's an Athlete

Another spot on commentary. I had this conversation with Brian and others recently. Look at the direction some CF gyms are taking, adding locker rooms and some basic equipment, they are moving toward the hybrid. Look at LTMs recent stock move, they are considered best of breed in the business and the studio’s, hybrids and CF gyms are chipping away at their membership base. The target market going forward will be the 50+, they have time and money. I wouldn’t say they are being forced to adapt, I believe they want change, they want youthification and it doesn’t come from selectorized machines and treads with a TV. They want energy, community and something that helps them live a better life and enjoy the things they do outside the gym. Hybrids and group coaching is the future.

Legendary Backs: Phil Heath

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

29 AMI Contest Entry Vote

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

US waists 'grow an inch in a decade'

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Boost Your Energy

What to eat, what to do—even what to wear. 50 ways to instantly kick up your energy level to an all-time high

Ask Men's Fitness: What's the Best Way to Fight Wrinkles Now?

Let’s start with the obvious. If you smoke, cut it out. It’s giving you wrinkles. Your diet is a big factor, too. Make sure you’re eating plenty of superfoods—avocados, blueberries, and also, salmon. They’re all great for your skin. We are what we eat. If you eat a greasy-ass hamburger every day, not only are you going to be a fat fuck, but you’re going to have really bad skin . You should also be washing your face with the right stuff.

Is Your Diet Giving You a Deficiency?

Gone Paleo, gluten-free, vegan or low-carb? These expert tips can help you safely stick to your regimen without getting sick.

Gift Suggestions: 50 Incredible Arm Training Tips From Phil Heath

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

Meet The Olympians | Flex Lewis

DVD Chapter 4, Meet The Olympians At Joe Weider’s Olympia Weekend, one of the events that I look forward to most is probably the Meet The Olympians event on Thursday night at the Orleans Hotel where I get to meet all of my fans. Its an opportunity for me to give back to my fans that do so much for me throughout the year. Some of them coming from around the world, flying countless hours, just to have a few moments to meet not only with me, but other athletes as well. I always strive to give my fans the best experience with me as possible. I want nothing more than for my fans to walk away with a great story to go back and tell everyone about. So no matter how hungry, how weak, or whatever else may be going on, I always give my fans 150% because without them I am nothing. I am really looking forward to meeting all my fans this year. For those of you new to the event, come out to the Orleans Arena, 8pm on Thursday the 18th –admission is free and open to the public. I am so blessed with the fan base that I have. With that said, this whole prep has been about me giving back to you, the fans.

Children of instructor killed by 9-year-old with Uzi send video message to girl

"It was important for Charlie's kids to share a bit about the father they knew and loved, and to express their feelings to the 9-year-old girl," attorney Marc Lamber said when he introduced the video statement. "Now we intend to work cooperatively with authorities and investigative agencies to determine how this could have happened and more importantly, how it could have been prevented. Ultimately, it is our hope that through this process, we will bring some semblance of closure to this family."

Simply Hard Work

Tweaking and optimizing the basic formula of food plus training plus supplements gets tricky, which is why people hire those gurus, but the essential elements remain the same. Dennis James has adhered to this philosophy since the days he routinely stood on the Olympia stage. James has been successfully applying those same principles as the coach of Mamdouh “Big Ramy” Elssbiay for the past two years. He walked us through their normal chest workout to show people that no scientific formula or complex routine can replace basic hard work in the gym.

The Rock and Hugh Jackman Have a 'Focus' Face-Off

Let's not forget, Jackman is 45 and The Rock is 42 years young. Both could be kicking back and enjoying the considerable fruits of their labor. But are they? Hell no, one is up well before the sun grinding it in the gym, while the other is oblivious to a hurricane because he has to get down to the gym to get his workout done. So, what's your excuse?

Game Changers 2014: Mike Dolce

The tenacious trainer is making MMA training safe for the masses.

7 Superfoods to Boost Immunity

Flu season is coming at us fast. Don’t lie, whenever someone sneezes close enough to you that you feel a breeze, you wince and wonder how long it will be until you catch the bug. But we’re here to help. “Immune system soldiers need good, consistent nourishment,” says Jennifer McDaniel, R.D.N., a food and nutrition expert. Here are seven essential foods that you should fill your plate with during cooler-weather months to help your immune system work at its optimum level.

2014 Women's Physique Olympia Preview -

You were correct on the assumption that you would receive criticism for placing Dana at 5th! I thought this was a spoof article when I read about that. Obviously everyone is entitled to their own opinion but I question your depth of research for this article. I seem to believe that you haven't looked into how these competitors physiques look currently, nor how hard they have worked. Some of your points are correct and unquestionable, but I would suggest investing more time in researching their personal work ethic as well as current physique. Dana is coming in with way more definition on her legs this year, let alone the rest of her body. Her delts have even defined more! And I didn't think it was possible. My estimation is that it will be a for sure repeat for first place. Then it will be a reign, and it will continue I assume. Again, everyone is entitled to their own opinion I just see this happening a bit differently than you do. All respects though.

Train Your Brain

Growth hormone (also called somatotropin) secretion is regulated through the anterior pituitary in the brain. Growth hormone is responsible for normal growth and development as well as metabolic effects such as a) increased mobilization of fatty acids from adipose tissue; b) decreased rate of glucose utilization; and c) increased rate of protein synthesis. The pulsatile secretion of GH is tightly controlled by neurotransmitters of the brain including dopamine, serotonin, acetylcholine, and norepinephrine, as well as levels of glucose, IGF-1, and estrogens. GH is increased during highintensity exercise, but the effects are short-lived, as GH returns to baseline very shortly after exercise. The anterior pituitary gland is responsible for the acute increases circulating levels of growth hormone following bouts of resistance exercise, yet little is known about what happens to the anterior pituitary gland after years of resistance training. Researchers assigned rats random resistance exercise protocols. The resistance training protocol comprised climbing a 1m-long steel ladder, placed at an 85-degree angle, with a weight attached to a tail sleeve.

Sugar not the sole cause of obesity: AB Sugar

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The Pros and Cons of Group Training

From barbell bootcamps to dance-based classes, group fitness is exploding in popularity as a way for gym-goers to get in a great workout alongside friends and motivators. And why not? The group atmosphere provides a unique environment that's hard to re-create in a solo lifting session with your headphones. But group fitness classes aren't for everyone. We've outlined their top pros and cons to help you decide if they deserve a spot in your weekly routine. Live in NYC and a want to try a new group fitness class for yourself? Download the Sportsetter app and enter code MFWORKOUT for a free pass to lots of local sports and fitness activities. Read our review and learn how Sportsetter is changing the landscape of accessible fitness.

7 months muscle gain

3. It's hard for me to find a middle way, I built up a lot of muscles, then I had a phase where I stripped it all off to be skinny lean. I did that by doing 3 hours of cardio every day plus weight training and reduced my protein intake in half. It took me 9 months. What happened when I was my lightest weight as an adult (112 lbs at 5'2) was my abs were always looking fat. I thought by decreasing my weight I would be ripped every day. LOL oh boy was I wrong. Instead it was harder than ever to keep my body lean around the midsection. My body was pissed and wanted to gain muscle and weight overall. So I did

46 - The 9 Most Underrated Bodybuilding Foods

Honestly, none of what you said is true when it comes in terms of implementing the above said foods. The article is not in any way saying that all these foods are one meal. They are foods to "include" in your diet. Grapes can go post workout, the fat foods are part of your daily macros for fat. Your third point is also a little confusing, because you talk about chemicals in yogurt but fail to realize chemicals/pesticides are on everything that's not certified organic.



Game Changers 2014: Kevin Lavelle

The Mizzen + Main founder started out with literally zero experience in fashion or manufacturing. Three years—and five thousand fabric swatches—later, he's revolutionizing the technology of classic menswear.


52 PharmaFreak TEST FREAK at
53 Do You Have The Truman Factor?
54 Being Overweight Makes You Overeat
56 NLA for Her Her Aminos at
57 Ask Men's Fitness: Does your birth month predict your future health?
58 Ask Men's Fitness: What Hairstyle Is Most In for Fall?
59 Victor Martinez on Twitter: "Let's have some fun this Saturday night. #Bellagio #TheBank. @thebanklv @jtlv #OLYMPIA #50thOlympia #PinnacleSME"
60 Mobile Uploads - Hidetada Yamagishi IFBB Pro | Facebook
62 Trainer Q&A: Why Does My Elbow Hurt During Workouts?