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FLEX FILES Exclusive Interview Being A Weider/AMI Athlete

In the latest episode of FLEX FILES, defending 212 Olympia Champion Flex Lewis sits down for an exclusive interview with Celeste Bonin to discuss what it mea...—#chainzforgainz

Elitefts™ Director of Education Mark Watts explains (again) how not to you chains attached to a barbell. In his words: If you have been using chains as accom...

FLEX FILES Exclusive Interview –Making My Parents Proud

In the latest episode of FLEX FILES, defending 212 Olympia Champion Flex Lewis sits down for an exclusive interview with Celeste Bonin to discuss what it mea...

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


Shawn Ray, Peter McGough and Dave Baye conclude the wrap up from Thursday's press conference at the 2014 Mr Olympia in Las Vegas, Nevada.

Team RCSS Emeka Okammor & Anthony Burruto Train Shoulders at Ronnie Coleman Headquarters

Subscribe for my weekly videos! Check out this teaser video from Emeka Okammor & Anthony Burruto's Training session down in South Florid...

Garage Gym Start Up QnA [Underground Strength Coach] - Subscribe for FREE Bodyweight Muscle Manifesto (Special Report) UNDERGROUND STRENGTH & MUSCLE SHOP FROM ZACH: Start HERE...

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Top News
2014 Olympia Press Conference Wrap Up

Dennis James and Flex Wheeler discuss the very heated press conference and stacked lineup of the 2014 Olympia.

Encyclopedia Of Underground Strength [ALL Articles, Interviews & More!] - 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!

2014 Olympia Athlete Meeting - Kai Greene

Dennis James catches up with The Predator after he checks in at the 2014 Olympia athlete meeting.

Sagittarius Horoscope for Thursday, September 18, 2014

Thursday, September 18, 2014 - Seek the simplest way out of an emotionally awkward situation today by practicing the fine art of procrastination. Although this isn't often considered to be a healthy strategy, avoiding conflict and delaying an important decision could be your smartest move now. Letting events take their own course lessens the intensity, allowing the resistance to naturally dissipate on its own. Give things a day or two and then try again.

Wow! CSPAN Aired This? Unbelievable!! (Date aired: September 7, 2014)

Wow! CSPAN Aired This? Unbelievable!! (Date aired: September 7, 2014)

Bigger, Faster, Stronger

The five sets of five reps methodology – widely known as 5x5 – was popularized by Reg Park , Arnold Schwarzenegger’s mentor and hero, and one of the best bodybuilders of his era. Bill Starr, world famous strength coach and author, has been a very vocal advocate of 5x5. Popular high school and college training methodology, Bigger Faster Stronger (BFS), has adopted this method as the nucleus of their strength program.

Burn More Fat with this Jump Rope Technique

If you’re serious about expanding your conditioning efforts beyond the treadmill, then you’ve probably explored the idea of using a jump rope. Boxers have relied on the rope for decades to get dialed in for fights. In recent years, CrossFit has helped to popularize the use of the rope as a skill to be mastered that also happens to have tremendous conditioning benefits. In particular, the double-under—two passes of the rope beneath your feet on a single jump—can really help you take your training to the next level. But it can be a foot-and-shin blasting exercise in failure until you get the hang of it. Here is a good game plan for getting it down.

Two Supersets to Six-Pack Abs

Sets – 5 Reps – Hold 30 sec. Plank it up: The plank may not be as alluring as dragon flags or inverted situps, but it holds value beyond the gym’s flavor of the week or your favorite Rocky training montage. Because planks increase positional strength along your transverse abdominis, they condition your abs to hold closer to your spine at rest. This will leave you with a flatter stomach and, probably, a few pairs of saggy jeans to chuck into the Goodwill bag. By supersetting this with the ab wheel for 30 seconds at a time, your transverse abs—the deep core muscles—get a double dose of gruesome but waistline-whittling work.

12 Foods to Remove from the Fridge Forever

Growing up, your fridge was probably always stocked with staples like milk, cheese, yogurt, pickles, and on and on. Problem is, if you haven't smartened up about the contents of your kitchen, these everyday eats could explain why you can’t seem to drop those last five pounds, or why your doc has suddenly taken an interest in your blood pressure .

7 Muscles Everyone Ignores

Strengthen it: Attach light to medium resistance tubing to a door hinge, then stand with your left side to it, grasping the handle of the tubing with your right hand. Bend right arm at a 45-degree angle to your side (your elbow is at your hip and your forearm is at a 90-degree angle in a handshake position), then rotate your arm at the elbow, pulling the tubing out towards the right side without pulling your upper arm away from your body— like a door opening on a hinge. Next, stand with your right side towards the door hinge. With your right arm bent at a 45-degree angle next to your side, grasp the handle of the tubing with your right hand and rotate your arm at the elbow, pulling the handle in towards the center of your body. Repeat 10 to 12 times on each side, alternating sides for each set.

11 Free 2014 Olympia Webcast Sponsored By BSN, MuscleTech, and Dymatize!

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The Injury-Prevention Training Guide

There are two classes of injuries: traumatic and cumulative. Traumatic injuries are those accidents that happen in sport or daily life, such as rolling your ankle on a trail run or crashing your bike on the morning commute. Cumulative injuries relate to tissue damage that occurs over time as a result of repetitive strain. These types of injuries creep up and may be a function of poor posture, faulty movement patterns, or improper training.

3 Ways to Hit a New Record 1-Rep Max Now

Also remember that fatigue is the enemy. You’re about to use all your stores of energy to hit a new 1RM, so make sure everything you do before then is strictly focused on power and explosiveness—not hitting your limit. When you can’t explode anymore, it means your fast twitch muscle fibers are beginning to drop out of the lift. That’s bad news for your workout, so keep these reps low.

6 Remedies for Lagging Upper Pecs

Bodybuilder Gunter Schlierkamp knows a thing or two about building a chest that's thick and rock solid. Here are his top 6 tips for building your upper pecs.

How Can Diet Sodas Make You Fat? Study May Explain It - NBC News

Researchers trying to figure out whether artificial sweeteners really do make people fat think they’ve found a possible explanation — they may disrupt the bacteria in some people’s bodies.

Get Crushed: Never Ending Squats

Two reps of the barbell back squat. That doesn’t sound so hard. Well, hold your horses, Tonto, because this progression is absolutely brutal. Start with 50% of your 1RM on the bar. At the top of the minute, perform two reps of the back squat. Rest the remainder of the minute (NOT 60 seconds, but whatever time is left after you performed the squat). Add 10 pounds to the bar and repeat. Keep adding 10 pounds and performing 2 reps every minute until you can no longer get the two reps. Obviously, this will crush your quads, glutes, core and the will to live. Don’t have a spotter? You can do the same workout with a deadlift, weighted chin ups or overhead press.

7 Easy Ways to Never Miss a Workout

The hardest part of working out? Getting your ass to the gym. Make sure you never miss a workout with these easy hacks.

Shoulder the Load For Massive Delts

When bodybuilders walk onstage, the first thing the audience notices are the athletes’ shoulders. The deltoids aren’t their largest muscles, but we notice them first because they create the framework for the rest of the body. This truth doesn’t just hold true for bodybuilders, though. The bigger your shoulders are, the better they’ll fill out any shirt or jacket, instantly giving you a more commanding presence in any room. So forget the question of heavy weight or high volume. If you truly want your shoulders to grow , you’re going to need both. Bottom line: If you don’t grow using the routine outlined below, you’re not doing it right.

FLEX Online

James ‘Flex’ Lewis’ love for bodybuilding started at age 12 when he came across a book on Tom Platz. It was Platz's legs that blew away Lewis. He remembers...

8 At-Home Workouts to Lose Weight and Build Muscle

We've all been there—the 5 o'clock after-work rush to the gym. It's loud, crowded, and you're waiting forever for equipment or free weights. But why deal with that mess when you can get a workout from home? Don't believe us? Well, here are eight routines we're confident you'll approve of.

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.

Pump Up Your Pecs

1. HEX PRESS Sets: 3 Reps: 10 Grasp a dumbbell in each hand and lie back on a flat bench. Hold the dumbbells at shoulder level with palms facing each other and push the weights together hard so you feel your pecs flex. (It’s best if you use hexagonal dumbbells so the sides fit against each other evenly.) Press the weights directly above you until your arms are fully extended—maintain the contraction in your pecs. Pause at the top for one second, flexing your chest as hard as you can. Then lower the weights to your chest and pause for one second before beginning the next rep.

6 Healthy Ingredients Every Guy Should Cook With

You may be a good cook, but sometimes it’s hard to know which oils or spices are truly the healthiest when it comes to making a dynamite meal. If you're still sautéing with olive oil or other vegetable oils, you aren’t taking your kitchen skills—and your diet—to the next level. The best part about including these foods in your meal prep is that you won’t be sacrificing flavor. Go on, give 'em a go. 8 Foods That'll Never Make You Fat>>>

Top 10 Muscle Building Foods

High-protein foods that can help you add mass without sacrificing taste.

Fighter Diet News

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

Dave Tate: The Strongest Guy in the Room

The process is simple, but the gamut that an idea has to run is decidedly not.
 A product is pitched to Tate as something EFS should carry. He’ll then run it past his staff—renowned specialists like Alwyn Cosgrove, Joe DeFranco, and Matt Kroczaleski—sending them prototypes for their own use if necessary. From
 here, Tate gathers feedback and suggests modifications to his manufacturers. What comes back is a piece of equipment high- level coaches and trainers can actually use—or, as is often the case, another piece of junk for Tate’s sizable scrap heap. “Vendors and wholesalers are really good at what they do,” Tate says, “which is making products. They’re not so good at making products that work at the grassroots level, and that’s where our process of running stuff through the filters helps everyone.”

How Boozing Affects Muscle Building

We get it: Sometimes you need a stiff drink . But before you belly up to the bar, keep in mind that boozing it up may undo that hard work you put in at the gym. Research reveals that alcohol can interfere with your muscle growth, as well as slow your post-exercise recovery process. So how can you enjoy that bourbon or brew—without contributing to a beer belly? Get the facts on how booze can impact your build. The 14 Worst Things You Can Do for Your Body>>>

The Best Medicine Ball Workout

When you toss it, you teach your body to accelerate without braking itself for safety. Imagine a bench press done explosively—your shoulders must slow it down at the end of the range of motion or they risk getting torn out of their sockets by the speed. The ball allows your body to “let go” safely because, well, you actually let go. A med ball can also be used to create an unstable surface, such as by doing pushups on it. The dome shape forces you to stabilize your body more or risk taking a spill, and that means more activation of the abs.

There Is No Way A Little Girl Can Sing Like This, I’m Stunned!

I have seen a ton of children singing covers but none of them come close to what this 12-year-old does.The range she has and tone in her voice at such a young age gave me goosebumps. Listen to this!

Eat These Organic Foods

To buy or not to buy, that is the question. There are countless decisions you need to make while spinning your wheels through the supermarket aisles, not the least of which is whether or not to opt for anything organic. And organic is everywhere these days, from protein bars to frozen pizza, so it’s understandable to fret about which items are both essential and certified organic for your optimal health and fitness gains. One thing is for certain: while organic foods are undeniably less processed, they come with a heftier price tag. Here’s where you should shell out more of your hard-earned cash...and where it doesn’t matter so much.

The All-or-Nothing Arms Routine

Place a medicine ball on the floor and grab each side of it, in a standard pushup position (A). Lower your body until your chest is about an inch above the ball (B), and then push yourself back up. That’s one rep. Advanced guys: Try your pushups with one hand on the ball at a time.

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.

Ultimate Quads and Hamstrings Workout

After you are warmed up, you just have to squat for 15 minutes. Start with a weight you are capable of doing 10 reps with. For set one, do seven reps. Rest one minute and attempt seven reps again. If you are unable to do seven reps, do six reps…if you cannot do six reps do five, you can keep this up all the way to set of one. Repeat this process for 15 minutes…using the same weight. In each instance, you are doing as many reps as you feel capable of doing using that 10-rep weight.

Bodyweight Workout: Fat Shredder

This high-intensity workout will set a torch to your fat stores—and you’ll never have to set foot in a gym.

Build The Ultimate Breakfast Sandwich

The breakfast sandwich is not inherently a bad thing. Stacking eggs, meat, and cheese between two slices of bread isn’t just delicious, it’s efficient, too (no silverware to clean!). But as more and more fast food joints have added breakfast to their menus these last few years, the breakfast sandwich has taken a hit. If you’ve crawled through the drive-thru for breakfast and ordered a sandwich, you’ve likely experience at least one of the following meal maladies: overcooked eggs, feeble bacon, slipshod construction, grease slicks, salt overload, weirdly textured sausage, stale buns, poor ingredient distribution, or complete and utter lack of flavor. The sandwich never looks like it does on the menu board and ingesting it only doubles your regret. It’s time you reclaim the breakfast sandwich. This recipe from 25 Degrees, a boutique burger shop with locations in Los Angels, Chicago, and Bangkok, proves that even when you’re pressed for time, you can whip up a superlative hand-held breakfast. Make the herbed mayo in advance, fry up some Canadian bacon and eggs, and assemble the sandwich.

The Five Best Exercises You're Not Doing

As an athlete you train to be bigger, faster, and stronger for that competitive edge. Sure, your classic exercises like the bench press, squat, and deadlift will get you there, but have you ever thought there could be something missing? Well, your instincts were right. The following five exercises will soon have earned a new, essential spot in your workout routines .


Arachidonic Acid Trip

About the Author Scott Stevenson was probably bitten by the iron bug in utero. His earliest memories include begging his parents for a weight set. Decades later, he’s logged over thirty years in the gym, stepped on the competitive bodybuilding dais numerous times (four overall titles and three top five national level showings), owned a gym, and accumulated over two decades of experience personal training and online coaching. Scott believes in the potency of blending in-the-trenches experience with science-based knowledge. He holds a master’s degree and doctorate in exercise physiology and is ACSM and NSCA certified but also keeps an open “beginner’s minded” approach to finding what works. To wit, he’s also a licensed acupuncturist (in Arizona and Florida), a board-certified Chinese herbalist, and an Oriental body worker. A former college professor (Cal Poly Pomona) and academic dean (Arizona School of Acupuncture and Oriental Medicine), Scott’s “work” (he loves what he does but does pay taxes) is mostly online these days via his websites www.integrativebodybuilding.

3 Partners Open 2XL Powerlifting Gym

The Lombard, Illinois weightlifting facility, which opened in early August, began as a three-way partnership between several friends. Joe Atef, Howard Penrose, and Eric Stone (all Illinois natives) joined together with the shared dream of owning a training facility. The three partners, formerly members of a nearby general fitness gym, chose to take Stone’s equipment and venture into the world of gym-ownership.

2014 Olympia Athlete Meeting - Men's Open Bodybuilding

The 2014 Mr. Olympia title is up for grabs in just a few short days, and tonight, the athletes checked in at the Orleans Hotel & Casino where FLEX has exclusive access to bring you a peek into the behind-the-scenes action of your favorite bodybuilders. ( Click here for the Mr. Olympia Athlete Meeting Gallery ) Twenty-two of the best bodybuilders in the world will be competing for the title of Mr. Olympia this weekend, including the reigning 3X Mr. Olympia Phil Heath. The full list of competitors is below:

How I Train for a Meet, Month One

I use different weights of chain and different strengths of bands. I like to keep changing it so that I never know my top ends on something. I can’t stress enough how my training is based around just working until I’m dead and then hitting another set. Another reason why I like to use this type of resistance is because I like making the lift harder than it has to be. When you lift against the weight, you’re just fighting one enemy: the bar. When you add chains, bands, or a combination of the two, you’re fighting multiple enemies. Much like the people who want to see you fail, these enemies want you to fail, too. You have multiple forces working against you, testing you, giving you a chance to prove how bad you really want to lock that weight out. If you train in hell, battle is just a another day. By that I mean that if you make your training unnecessarily hard, you’re prepared for almost anything when you get to the meet. Here’s a sample of each training day:

Fall Shoe Watch: Monk Straps

So maybe it's time to put aside the classic lace-ups and buckle up some monk strap shoes. Historically, monk straps date back for centuries, worn in European monasteries dating back to the 15th century. Today, they're creeping to the top of the men's style consciousness - a fashion-forward option in a world where the lines beween formal and casual continue to blur. Monk straps are perfect to dress down a suit - sans socks - and can be a suitable compliment to a pair of distressed jeans. 

Building the Complete Strength Athlete - Juggernaut Training Systems

All great strength athletes have four vitally important things in common: 1. Maximal Strength 2. Explosive Strength 3. Special Strength 4. Work Capacity Learn about it from Chad Smith here:   If you want to watch the whole lecture, as well as many more hours of exclusive video content, click here to join Strong360, the […]

Train On Your OWN [GLADIATOR Mindset] - 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!

The Hercules Meal Plan

To become a god, Dwayne Johnson had to eat like one. The meal plan that got him Hercules strong.

46 40 Laws Of Lean -

Unfortunate newsflash: You really have no control over the rate at which you lose fat. There are a lot of different individual metabolic and environmental factors at play and, as of yet, we don't fully understand them all. Don't get obsessed with losing 1-2 pounds a week. Instead, focus on actions that are under your control. Stick to your diet and training plan, focus on being consistent, and train with intensity. Train hard, eat right, and the fat loss will come.

Optimum Nutrition Gold Standard 100% Whey at

Whey protein is popular with active adults because it digests rapidly and is a rich source of amino acids for muscle recovery. Whey protein isolates are the purest form of whey and the primary ingredient in Gold Standard 100% Whey. Each serving provides 24 grams of rapidly digesting whey protein with low levels of fat, cholesterol, lactose and other stuff you can do without. There's no doubt this is the standard all other proteins are measured against.

How To Raise Testosterone Balance Naturally To Get Leaner & Stronger

Whether you’re a man or woman, testosterone is one of the most potent hormones for health and body composition. Having it in balance with the other body composition hormones, such as cortisol and insulin, is vital for physical fitness and wellness.

One More Tribute to The Captain

The New York Yankees season is stumbling toward an end, and that means the curtain is closing on Derek Jeter's Hall of Fame career. The Yanks begin their final homestand Thursday against the Toronto Blue Jays. And as the end nears, Gatorade is releasing a new commercial to honor the Captain. In it, Jeter makes his way through New York City, hopping out of a taxi to walk to Yankee Stadium while Frank Sinatra's "My Way" plays in the background.

Top Secret Nutrition Pump Igniter at

This dietary supplement is formed by combining niacin with GABA. Picamilon is able to cross the blood–brain barrier, where it is then is hydrolyzed into GABA and niacin. The second released component, niacin, acts as a strong vasodilator. Scientists at the Department of Biochemistry, Odessa University, found that picamilon passes quickly through the blood-brain barrier, faster than GABA itself. The combination of niacin and GABA increases the effectiveness of both ingredients. Because GABA is an inhibitory neurotransmitter, it is involved in processes in which neural activity is reduced, such as reducing nervousness, supporting calming, and releasing tension. In studies with animals, picamilon has been suggested to have positive action on the cerebral circulation, and also exhibits the properties of a unique calming but stimulating component.*

51 Game Changers 2014: Christopher Gavigan
52 Profile: Dave Tate
53 Rise And Burn: 6 At-Home Morning Routines -
54 50 percent of cancer cases are preventable, says new report
56 2014 Olympia Athlete Meeting - Roelly Winklaar