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Cable Fly Chest Training With Ben Pakulski -Cable Fly Chest Training With Ben Pakulski - 7 sets of Cable Crossovers, partial pushups to failure, and practice posing at the...

Gatorade | Made in New York ft. Derek Jeter

Ahead of his final playing days, Derek Jeter soaks in the atmosphere on a walk in the Bronx.

The Encyclopedia of Underground Strength and Conditioning by Zach Even-Esh Book Trailer

The Encyclopedia of Underground Strength and Conditioning by Zach Even-Esh is not just another book on building muscle and getting strong... learn more at ht...

Underground Strength Talk - Earning It IN this video Zach Even-Esh and I discuss the TRUTH about hard work and "Earning It" DON'T Ask for EASY... Find...


Shawn Ray takes MD inside the expo Friday for some interviews at the 2014 Mr Olympia in Las Vegas, Nevada.

Standing Behind-Neck Press

Worlds Strongest Man 2014 Atlas Stones

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2014 Olympia Pre-Judging Call Out Report

2014 Olympia Bikini Pre-Judging Call Out Report

Sagittarius Horoscope for Friday, September 19, 2014

Friday, September 19, 2014 - You tend to bounce back quickly from disappointment because you see the glass half-full rather than half-empty. Today, as the sky clears, try to get out and do something that will add more joy to your life. Whether it's going to a concert or taking a long hike out in the country, find a way to recharge your soul. Better yet, bring a friend along and talk about what ails you. Expressing your vulnerability activates healing and the potential for more intimate connections.

5 Ways Yoga Can Boost Athletic Performance

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

4 Magnum Nutraceuticals | Mike O'Hearn Giveaway

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No Weights. No Worries. 25 Best Bodyweight Moves

Don’t get me wrong, I love the gym.  I enjoy pushing weight, using equipment, and getting inspired by fellow gym-rats.  But, there are plenty of times when we just can’t get there. That’s why I love bodyweight exercises - you can train anywhere, and you don’t need any equipment. When asked to my pick my top 25 bodyweight movements, I chose exercises that most generally fit people can perform. There are plenty of crazy moves out there that are fun to watch, but not many can perform slow-motion-one-handed-pull-ups, or behind-the-back clap, plyo push-ups. This is a list of practical and functional movements, which build strength in all muscle groups .

The 8 Best Ways to Improve Your Squat

Try different bar positions on your back.  If you have a higher bar position – right at the base of your neck – you will need to have good mobility in your upper back, hips, and ankles to be able to keep your torso vertical during the squat .  If you don’t have this mobility and you are weak, you will more than likely tip forward as you descend into the bottom of the squat.  It is simple physics. The longer the distance from your hips to the bar (high bar position = increased moment arm), the greater the torque at the hips.  If you have a lower bar position (around mid-trap) and slightly wider stance (slightly wider than shoulder width) – you will decrease the distance from the bar to your hips (shorter moment arm) and you will have better leverage. This might allow you to stay more vertical when you squat if you have good core stability and enough hip mobility. Play around with the bar position to find the one that works best for you.

Add-On Sets to Add On Size

While using an Add-on-set workout, you will decide which exercises will be prioritized and thus get the most work sets. This will result in a radically intense workout with laser-like muscle-sculpting precision. Check out this bi-peaking and tri-sweeping Add-On-Set workout to see exactly what I’m talking about.

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.

Choosing the Right Bench Press Grip

Using a narrower grip on the bar - where the index fingers are on the inside smooth part of the bar – will target the triceps and be much easier on your shoulders. If you can’t keep your chest up when benching, this narrow grip bench press variation can create a lot of stress on the anterior (front) part of your shoulders, as I describe in this video.

Hugh Jackman's 'Days of Future Past' Workout

The man behind Wolverine dialed up his training yet again for the latest X-flick. Here’s a full week of Hugh Jackman's program, straight from his trainer.

11 Signs Your Trainer is Full of Crap

These things all chap our hides as editors/gym-goers, so we decided to check with some of our experts to see what other suspect trainer behavior is worth taking stock of. Because for the people out there that require a little bit of guidance, great care should be taken that they are kept safe and that they are getting what they’re paying for.

Muscle in Minutes: Legs

When I think of athletes with huge quads, I think immediately of Olympic lifters. The key to their quad-bloated success? They perform a ton of fronts, heavy. So we start the week off with heavy front squats to get the quads growing and move right on to hamstrings. The hamstrings are made of primarily fast-twitch muscle fibers, so a hearty diet of high-rep sets on leg curls isn’t really doing them any favors. It’s important to with stick with heavy weight, in this case via the Romanian deadlift, which targets the muscle across two joints (the knee and the hip). By the time you get to the lunges, you are pretty spent but it’s crucial to hit the glutes, hams and quads just a little more in this short of a workout.

Best Power Moves: Part 2

The following exercises—one for each major muscle group, as well as one that hits a multitude of bodyparts—are the best in the business for maximizing muscular power, which in turn will boost strength and size. Now who said power training was counterintuitive?

Why Your Diet Sucks

Avoiding gluten? Avoiding dairy? Are you celiac or lactose intolerant? If you answered “no,” then there’s no need to answer “yes” to the first two. Too many dieters follow “rules” that don’t apply to them. If you genuinely don’t enjoy gluten and dairy (or grains, beans, or any other commonly banned foods in rules-based diets) or don’t feel great after eating them, then it’s fine to avoid them. If, however, you do enjoy these foods and suffer no negative effects from them (not to mention that eating them makes sticking to your diet easier), then include them in your diet. By not allowing yourself to eat certain foods or food groups, you often crave them more. This, unfortunately, often results in gorging on them on cheat or “binge” days.

4 Power Moves You Need to Do

Best Way to Do It: Perform these as you would normal barbell curls , with the difference being the chains added to the bar. As with close-grip bench press with chains, sets the chains on the bar so that the 5/8” chains are completely on the floor in the bottom position and half off in the top position. When curling the weight up, keep your elbows in tight to your sides; however, feel free to cheat the weight up just slightly by putting your lower back into the movement.

Game Changers 2014: Sol Orwell

In 2011, the Toronto native co-founded a website intended to provide the first unbiased reference for nutritional supplements, A fitness addict himself who had to “forget about a magic pill” on his way to losing 50 pounds, Orwell recognized the need for hype-free, science-sourced information that was relatable to the masses. Examine employs researchers to analyze the latest supplement studies and compile the findings—the papers they’ve drawn from now total more than 33,000.

Show Off Muscles: Neck, Forearms, and Calves

In the gym, you’re only as strong as your weakest link, so you can’t expect massive leg development or a huge squat without a solid set of calves . Likewise, you’re going to have a tough time developing solid pecs if you have weak hands and skinny forearms. And that barn-door shoulder width and V-taper we’re all after can’t possibly be attained with a pencil-thin neck as your foundation. These muscles need work, especially if you haven’t been hitting them directly, and the benefits of training the “ancillary” muscle groups are myriad. In fact, your body wants to maintain some level of equilibrium when it comes to size, so if you focus on these forgotten groups, your toil will result in quick gains in both strength and mass.

Push Through the Pain to Build Muscle

Look, sacrifice is required in order to be successful in anything. That's a universal truth as far as I'm concerned. To have a successful career, you're going to have to sacrifice time to learn your craft. To be successful in the gym, you not only have to sacrifice time, but your own comfort as well. Pain is a part of the deal if you're training with any degree of seriousness, and there's just no way around it.

How Chris Duffin Engineered His Life

And he’s been well-known since long before then. Primarily due to his world record squat and ability to train harder and more often than almost anyone, members of the strength and conditioning community have realized that, if they want to get stronger, Chris Duffin is a man they need to listen to. He is a lifter capable of hitting a Yoke Bar Squat PR on Wednesday and a max-weight deadlift on Saturday of the same week. We’re still trying to find a way to harvest his DNA and sell it in a new elitefts™ signature supplement.

Fighter Diet News

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

Common Myths About Cholesterol, Foods and Fats

Learning the difference in the types of fat that we eat and where these fats are found in our food is also important to controlling the cholesterol levels in our blood.  Taking precautions today could prevent a heart condition tomorrow.

Time to Grow Muscle

Scientists have hypothesized that muscle hypertrophy is not purely function of rep ranges but the actual duration of the set. One recent study from McMaster University in Canada published in the Journal of Physiology seemed to confirm that, concluding that prolonged muscle contraction was the most important variable for increasing muscle size. The study compared light loads using a tempo of one second up and one second down or using slow reps of six seconds up and six seconds down. The study found the slow reps were superior because of the amount of time that working muscles were under tension.

Are Your Man Hands Grossing Her Out?

If your hand hygiene game is a little lacking, worry not. There’s an easy fix for dry skin, dirty nails, tough calluses, and every other major don’t-touch-me turnoff.

12 Healthy Alternatives to Peanut Butter

Anyone who’s ever dined with me knows how much I love peanut butter. (An entire jar of Jif may or may not disappear from Greatist HQ in one afternoon.) But those with peanut allergies or those turned off by the taste of a spoonful of heaven can still participate in the festivities. Here we’ve rounded up a list of 12 healthy replacements for peanut butter, from almond butter (duh) to sesame tahini (say what?). So don’t worry about saying sayonara to the Skippy—find out how to use these PB replacements pronto.

Action Plan: The 6-Week Expendables Workout

Not only does an action hero have to have big muscles, but they also need to be shredded. A good dose of high-intensity conditioning to finish each training session will strip unwanted body fat without sacrificing muscle. And while muscles need time to recover and grow, for the next six weeks you’ll need to a minimum of two additional weekly cardio sessions in addition to four days of weight training.

Everything You Need to Know About IIFYM

Eat mostly whole foods: Mother Nature isn’t stupid. All of the foods that are considered “bad” for us are of our own creation; sugar and fat-laden processed foods — while all of the foods that are full of nutrients and minerals are found in nature. While IIFYM promotes diversity in one’s diet, you need to make sure that your food choices are coming mostly from the right sources. Nate Miyaki, a ISSA certified specialist in sports/fitness nutrition, is a proponent of what he refers to as an island style diet; eating animal proteins, fruits, veggies and starches such as rice and potatoes.  “Emphasizing your diet on whole foods automatically improves most peoples’ numbers,” says Miyaki. “If you’re eating the typical highly refined American diet, you’re eating 3,000 calories and you don’t even know it ... and it’s just unfunctional nutrients. If you switch to whole foods, you can get the same amount of functional nutrients and feel more satiated with half the calories. It is food choices that are important for those reasons.”

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.”

Trainer Q&A: Why Does My Wrist Hurt?

Jay Dicharry: The wrist is intersection of your arm bones (ulna and radius) and your hand bones (your metacarpals) that are connected by two rows of quite small bones called carpals. This configuration allows your hand to move in many different ways, but joints that are highly mobile by nature are also highly unstable. Loading weight, mainly in positions where the wrist is extended, can cause pain for some people. It’s very common for wrists to become overloaded (especially in exercises like the front squat ) when there are shoulder mobility issues.

A Decade on Westside - Juggernaut Training Systems

I’ve felt like I’ve needed to write this article for a long time. One thing is for certain:  the Westside Method has been under fire since it’s inception.  But during the last few years, with the pendulum swinging back toward raw powerlifting, it seems like the heat has intensified. This heat hasn’t abated because the […]

The 3-Circuit Fat Loss Workout

Circuit training is a great tool to use when time for working out is limited. In circuit training , resistance and aerobic training are combined into one workout to increase heart rate and keep it at a training level for the duration of the exercise session. The results are improved cardiovascular and muscular endurance along with functional strength and fat loss.

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!

Setting Up Westside for the Raw Lifter

Now, before I get into percentages, think about this: Some people are faster than they are strong, and vice versa. Not everyone can lift 60% at 0.9- 1.2m/s. If you’re having a bad day, that 60% can be more like 70%. The correct percentage for you will have to be determined by your bar speed on the day. So, if you’re a “grinder” and you need to use 35% to be fast, then stay with it. Just remember what speed work is about and why you’re doing it.

6 Sex Performance Problems Fixed

Sadly, satisfaction isn’t a guarantee when you have sex in the real world. That means if you’re looking for an encore performance or a recurring role as a sex partner or friend with benefits, you need to earn your spot on the roster. In other words, you need to be on your A game. So if one of these seven sex-related issues has, uh, popped up in the past, try implementing the corresponding remedy so it doesn’t happen in the future.

Ask Men's Fitness: When Should I Use Supersets Versus Straight Sets?

Ask Men's Fitness: When Should I Use Supersets Versus Straight Sets?

The Lean-Body Yam Pancake Recipe

Fueling a body to build muscle and remain lean at the same time requires a smart balance between protein and carbohydrates. Protein will help muscle rebuild and recover , while the right amount of carbohydrates will boost energy levels without adding on the fat. These yam pancakes hit the spot, and your nutritional macros.

Artificial Sweeteners Could Damage the Gut

does not recognize the artificial sweeteners as “food,” the sweeteners pass through trillions of bacteria in the gut, altering and potentially damaging them along the way. The same study was conducted using human subjects, and researchers found that participants who consumed artificial sweeteners had begun to develop glucose intolerance after just one week of the experiment. People who are glucose intolerant are essentailly pre-diabetic, so the fact that some of these subjects developed glucose intolerance after only

2014 Meet the Olympians: Kai Greene

Click here for “The Best of Olympia”—our FREE digital issue in honor of the 50 th Annual Mr. Olympia

Living with Mr. Olympia Athlete Mark Dugdale - LSR Blog

After 17 years of marriage, and three daughters, the Dugdale's are still giddy and madly in love. Find out how Christina and Mark Dugdale have manage to have such a loving lifestyle through juggling careers, family, and bodybuilding. When I met Mark his faith, ambition, determination and discipline drew me in. It didn’t hurt that he was easy on the eyes. Little did I know these qualities would earn him professional bodybuilding status in 2004. Ten years later, and 17 years of marriage, our relationship has evolved. How we support, love and care for one another has changed throughout our marriage. Marriage alone is tough without the added complexity of marriage to a professional athlete, owning businesses, and raising three teenage daughters. I often feel like a tight rope acrobat trying to keep my balance. We are about 5 weeks out from the 2014 Mr. Olympia. This is about when I start to notice Mark withdrawing from life.

39 T NATION on Twitter: "Good luck to our friend @MarkDugdale at the Olympia this weekend! Give him some love, T Nation fans!"

Good luck to our friend @MarkDugdale at the Olympia this weekend! Give him some love, T Nation fans!

Your Heart Could Protect Your Gadgets

Remember the old lovers' cliché about hearts beating as one? Apparently that’s impossible because everyone’s heart beats differently. Those differences can be measured, and now a tech startup wants to use those measurements as a super-secure passcode for almost anything.


Either way, reducing dietary carbs is not a passing dietary fancy. It is a viable lifestyle for leanness and well being.  A boatload of scientific research over the past decade informs these eight compelling reasons to choose a lower carb diet.

The Perfect Ab-Ripping Cardio Workout

Perform any low-intensity activity, such as walking, cycling, or stair–stepping. Keep your heart rate between 120 and 150 beats per minute. You can use a heart-rate monitor to track it, or measure the pulse in your neck with your fingers: Count the beats for six seconds, then multiply by 10 to approximate the number of beats in one minute.



Inside the September 2014 Jacked-in-a-Box Sample Box

As editors at Muscle & Fitness , we are always receiving supplements to try, and it’s one of the best ways to find out which products and brands work best with your body. We developed Jacked-in-a-Box to give our readers the opportunity to try the newest and most popular supplements on the market. This way, you can test-drive a product before spending an average of $40 on a full container.

Bio-Gro 8-Week Hyper Growth Success Story: Nick DiPietro

Nick is currently incorporating iSatori’s Bio-Gro™, PWR™, and Eat-Smart® shakes into his daily nutrition regimen. “I use Bio-Gro first thing in the morning with my multi-vitamin and fish oil, and I take the second serving right after my workouts. The Eat-Smart meal replacement shakes are great for me because the taste is phenomenal, and they're very convenient for my crazy schedule. And lastly, I use PWR before all of my workouts to get that edge in the gym. I can honestly say, the focus I get [from taking these] is off the chain with great pumps and energy, and I don’t suffer from any crashes.”

Backstage: Flex Lewis

Stage plays are all about repetition. The lead actor has to nail his performance over and over again. And so it is with Flex Lewis and the Olympia 212 Showdown. Having won it the past two years, he goes for No. 3 on Sept. 20. But the real repetition occurs when no fans are watching. In effect, his workouts are his dress rehearsals, because these lonely “plays” determine how he’ll perform on the Orleans Arena stage. So we’re going to watch.

White Chocolate Almond Protein Bars -

If you make your own protein bars, chances are that most of them look pretty much the same—at least on the outside. Once prepped, blended, and baked, protein bars tend to look like dark chocolate rectangles—or if you don't give them proper angles, dark chocolate sausages. So why do you keep cooking up a protein-packed storm if the outcome is less than visually pleasing? Because, in the end, taste triumphs and pure protein deliciousness is all that matters!