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705x3 Beltless Squat-JTSstrength.com

Chad Wesley Smith squatting a beltless PR of 320kg/705# for 3 at Raw Condition Gym in Dublin, Ireland. http://www.jtsstrength.com/

Stop WORRYING about The Wrong Things!

http://zacheven-esh.com/start-here - Subscribe for FREE Bodyweight Muscle Manifesto (Special Report) UNDERGROUND STRENGTH & MUSCLE SHOP FROM ZACH: Start HERE...

Pre-Workout Tricks for Muscle Growth | MI40 University - Ben Pakulski

http://tinyurl.com/MI40Xtreme - Pre-Workout Tricks for Muscle Growth | MI40 University - Ben Pakulski - Learn the tricks an IFBB Pro bodybuilder uses for max...

Leg Extensions Superset w/T-Nation Prowler

Champion Workout Tip

http://zacheven-esh.com/start-here - Subscribe for FREE Bodyweight Muscle Manifesto (Special Report) UNDERGROUND STRENGTH & MUSCLE SHOP FROM ZACH: Start HERE...

Chapter 4 'Meet The Olympians' from Flex Lewis Olympia 212 Showdown DVD

Exclusive look at Chapter 4, "Meet The Olympians" from the FLEX Magazine presents Flex Lewis at the Olympia 212 Showdown DVD. The unique documentary will tak...

Mike Invitation

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Top News
1
Sagittarius Horoscope for Tuesday, September 2, 2014

Tuesday, September 2, 2014 - You are all fired up about your future, but can also see the limitations of your current plans. This dualistic thinking might even prompt you to execute an absolute about-face on a previous strategy. You can clearly see both sides of the issue once you turn around, making your ultimate decision even tougher. Don't settle on any quick fixes now; you are better off holding out for a viable long-term solution. The right formula for success is yours if you're willing to wait.

2
Rear Delts Makeover

The high-pulley cable reverse flye is a gym gem that trains the rear delts with smooth, constant tension. For increased effectiveness, make sure that the pulleys are set just above head height for your first set. On the sets that follow, adjust the pulleys down a click, which slightly alters the manner in which the rear delts are recruited.  You’ll finish with the reverse pec deck. By this point, your rear delts are likely toast but your core musculature is bound to be highly fatigued from all the standing resistance. The seated comforts and fixed range of motion of the reverse pec deck allow you to hit your rear delts for a few more sets.

3 Magnum Nutraceuticals | Mike O'Hearn Giveaway

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4
3 Ways to Program the Deadlift

A lot of fitness experts will challenge clients to perform the deadlift as part of a superset or a circuit, which tends to limit how much weight you can (and probably should ) pull. Most of the time you should do the deadlift as a standalone exercise, working your way through all of your prescribed sets before moving on to another exercise. This is especially the case with newer lifters, who stand to gain more from the neural adaptations that the deadlift brings on. This lower-body workout pits man versus barbell for four heavy sets before finishing off your lower body with an array of other exercises.

5
The science of saturated fat: A big fat surprise about nutrition?

When Ronald M Krauss decided, in 2000, to review all the evidence purporting to show that saturated fats cause heart disease, he knew that he was putting his professional career at risk. Krauss is one of the top nutrition experts in the United States, director of atherosclerosis research at Children’s Hospital Oakland Research Institute and adjunct professor of nutritional studies at the University of San Francisco at Berkley. But challenging one of his field’s most sacrosanct beliefs – that the fats in meat, cheese and butter are bad for health – was a near-heretical act.

6
A Day with the Hottest Coach in CFB

It’s 6:45 a.m. Kingsbury has already been working for two hours…well, one hour and 56 minutes. He walks outside, where the sun finally basks Jones AT&T Stadium in heat and light, and climbs into his car. He drives across Lubbock to Regimen Salon for his every-other-week appointment with owner and stylist Natalie Craig. The sign on the door says the salon doesn’t open for three more hours, but they both know if Kingsbury shows up during regular hours, customers will gawk as she cuts the most famous locks in Lubbock.

7
9 Ways to Lift Like a Strongman

The lifts performed by the world's strongest men are demanding full-body movements that — when executed over a period of time — can result in a dramatic increase in overall strength , not to mention a crushing grip and a high anaerobic capacity. Even if you're not training for an actual strongman competition (which we assume most of you aren't), occasionally working such lifts into your routine will add another dimension to your training and help you build more muscle . Only one problem: Where are the enormous tires, Atlas stones and harness-rigged semitrucks when you need them? Safe to say, your gym doesn't supply such training devices. No worries, because you can mimic these lifts with nothing more than the barbells, dumbbells and benches at your local gym. To help modify the tire flip, truck pull, Hercules hold and a number of other traditional strongman events, we sought advice from Mark Philippi, renowned American strongman competitor, trainer, and owner and director of Philippi Sports Institute (Las Vegas). Philippi incorporates many of the strongman lifts into his training using traditional exercise equipment.

8
Injury Free: Correct Posture and Exercise Form

Ever tweaked a muscle when working out? Whether due to a loss of focus or chronic poor form, getting hurt when exercising can be a huge setback. Fortunately, weight lifting and cardio needn’t be dangerous if you can keep a few concepts in mind. For this second 'Injury Free' installment, you’ll learn how to stay safe with good posture and technique.

9
5 Muscle-Building Breakfasts

How many times have you heard that breakfast is the most important meal of the day? Not to sound like a broken record, but it is. What you eat in the morning sets your energy levels for the day, revs up your metabolism, and fuels muscle growth. So, what are your best options for the a.m. hours? With the help of model-turned-chef Candice Kumai , author of Cook Yourself Sexy , we’ve come up with five delicious, protein-packed breakfasts to feed those pythons.

10
10 Caffeine-Free Foods to Help You Focus

A combination of healthy fats, protein, and carbohydrates consumed together is what replenishes energy levels. If you aim for a mix of carbs, fat, and protein at each meal and snack, you won’t have to worry about crashing and losing focus during the day. The other key to staying alert without caffeine is to eat every two to three hours. By doing this, you maintain your blood sugar levels.

11
6 Ways to Burn More Fat

Besides enjoying an early, substantial breakfast, the best way to burn fat is to set up an eating schedule of 5-8 small meals spread out a few hours apart throughout the day. This style of consumption, also referred to as "grazing," provides a constant flow of nourishment to the muscles, keeping your metabolism surging throughout the day. Having "three squares a day," such is the custom in most places, means more total calories at each sitting, making it tougher for your body to digest food for fuel and harder for your metabolism to catch up. Smaller meals, more often is definitely the way to go. Eating this way also decreases the risk of overeating.

12
Get Crushed: Muscle Blasting, Fat Burning Inferno

There’s a famous saying which states “what gets measured, gets managed”. In this circuit, what gets measured is time - you need to get through all the exercises below in as little time as possible. What needs to be managed is the amount of muscular and cardiovascular fatigue you’ll experience by the time you are done. Choose loads that are challenging, but will allow you to get through the “A” circuit three times while still having enough in the tank for the 1 mile run. By the time you are finished your legs, shoulders, back and lungs should feel like they’ve been doused in lighter fluid and set aflame.

13
Downsides to 7 Common Exercises

Yeah, you can get great results from most of these top muscle building moves, but even they have their drawbacks.

14
Can't Sleep? Five Sneaky Reasons You're Tired All The Time

If you're having trouble snoozing, your lifestyle habits may be to blame. Make these easy changes to your p.m. routine to tackle sleeping problems.

15
Back to the Bench Press

ANSWER: Rotator cuff injuries can be devastating to anyone who enjoys benching. By understanding the function of the rotator cuff and learning to protect it, you can make rotator cuff injuries a nonissue. The tendons of the four rotator cuff muscles grip the head of your arm bone and dynamically hold it in the socket during shoulder movement. If this mechanism fails, the shoulder becomes unstable, resulting in weakness and injuries. Once your doctor and physical therapist clear you to return to bench-pressing, it’s important to take these steps to protect your rotator cuff .

16
Five Fast Lunches to Build More Muscle

When the 18th-century British Earl of Sandwich asked his servants to bring him a piece of meat held between two slices of bread, he definitely stumbled onto something. Not only, as legend has it, did he invent the sandwich, he also inadvertently requested the ideal post- workout meal—a simple combination of protein and carbohydrates, which research shows spurs greater muscle growth than protein alone. But with a little knowledge (and some condiments—come on, Earl!) you can make this portable muscle meal even more effective. Reach for these easy-to-prepare recipes to turn steak, lamb, chicken—and even an old can of cranberry sauce—into a gourmet meal fit for a king. Or at least an earl—whatever that is.

17 http://www.bodybuilding.com/fun/weekly-twitter-giveaway-terms.html?mcid=twitGATC

ELIGIBILITY: The Bodybuilding.com Twitter contest (the "Contest") is open to Twitter members who are 18 years of age and older at the time of entry ("Contestant"). Membership and enrollment in Twitter are free. Contest is open only to legal residents of the United States and the District of Columbia (excluding Puerto Rico, Samoa, Guam, the US Virgin Islands and any other U.S. territories and protectorates, and individuals with an APO or FPO military address). Contestants may not be members of any guild, union or other organization that may prohibit them from participating in this Contest and that would restrict, require due payment or otherwise have the right to oppose such Contestant's participation in this Contest. Employees, contractors, members, and agents of Bodybuilding.com, LLC, Liberty Media Corporation (and companies owned by Liberty Media Corporation), and members of their immediate family (including spouses, parents, siblings, children and their respective spouses) and persons living in the same household with any such individual are ineligible. In order to be eligible, Contestant must follow these Rules.

18
7 Must-Haves For The Total Competition Package

The competitor who takes the win doesn't always have the best body. Learn how to prepare for a bodybuilding competition and perfect the details needed to give you the necessary edge.

19
Daily Session: Bigger Triceps in 30 Minutes

Say you hit traffic on the way to the gym and you're left with only 30 minutes to get a full arm workout in. Instead of sitting in your car thinking about what to do, look no further than Andrew Sakhrani, C.S.C.S., who provided this perfect triceps workout that only takes a half-hour—and is probably better than the one you were doing anyway.

20 Bodybuilding.com - Butt Workouts: 6 Great BodySpace Booty Workouts!

If you want to build your own glorious glutes for function and form, you're in the right place! The BodySpace members below possess some of the most coveted trunks in the Bodybuilding.com community, and we've got their favorite backside-building workouts, tips, and tricks.

21
How To Amp Up Your Gym Motivation

Use some positive self talk to get in the zone, and reinforce your self esteem. The right kind of repetitive self-affirming thoughts and talk can positively alter your belief system. You can either use the mood-related self-talk method, which impacts upon your emotional self being, or you could use positive self-affirmation statements, which many trainers use to reiterate how great they are - Arnold was a master at this method.

22
Master the Windshield Wiper for Amazing Abs

Hang from a pull-up bar and raise your legs until they’re perpendicular to the floor while keeping your torso parallel to the floor. (You’ll make an L shape with your body.) This will require you to pull your body closer to the bar, bending your elbows and contracting your upper back. Rotate your legs side to side. You can make the move easier by bending your knees. Add the workout below to your training to build up to doing the full hanging windshield wiper.

23
Counting Calories Is Flawed. But Here's Why I Still Do It

What I don’t like about food diarizing is when it becomes punitive or judgmental. Food diaries aren’t there to tell you what you are or aren’t allowed. A food diary is simply a source of information to help inform your decisions, as well as an incredibly powerful habit-building tool. Sure, you can diarize anything and get the habit-building benefits, but think of calories as the currency of weight: If weight’s your concern, tracking its currency is likely to be a good bet. That said, don’t forget that with calories as currency, the exchange rate varies constantly. Not knowing the exchange rate doesn’t mean that price tags don’t matter, just that some will do more and less damage than you might have imagined at point of purchase.

24
I'm Not Sad for Mike Matarazzo

I’m not sure that it matters at all why or how someone died, but I do get that people are curious. In a situation like this where a well-known bodybuilder dies at a relatively early age, I also understand that some people want to know whether decisions made while that person was living the bodybuilding lifestyle contributed to his death and what part things like AAS played. Did they play a part? How much of a part did they play? Was it diet related? Was it completely a genetic issue because he was predisposed to a heart condition? There are a ton of questions. Questions aren’t the issue. That’s normal. However, it isn’t normal or fair for people to pipe up with statements like, “It’s obvious that so and so died from AAS use” or “his diet of red meat was clearly the reason why he died so young—no one should eat that much red meat.” When did we all become so well versed on what someone did and how he lived his life? Does speculation give us more clarity and comfort in knowing that someone has died and there is a reason ? Do we feel better if we feel that his d

25
Should You Care About BMI?

Doctors, healthcare providers, and personal trainers emphasize body mass index (BMI) for a myriad of reasons, from personal weight loss aspirations to insurance premiums. Think you’re fit, fat, overweight, or obese? Find out with a simple number, a number it turns out is based on a equation developed in 1832: a person’s weight divided by the square of his height.

26
Fighter Diet News

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

27
3X Mr. O Phil Heath Talks About His Olympia Prep at 5 Weeks Out!

3x Mr. Olympia, Phil Heath talks about the upcoming Olympia and his prep at five weeks out. Stay tuned for his winning shoulder workout only on FLEXonline.com!

28
The Men's Fitness Food Pyramid

As a physique-conscious eater, you need to think in terms of macronutrients as well as calories. Every food you eat gets counted toward a total target amount (in grams) of protein, carbs, and fat, which you can determine by multiplying the numbers in the Men’s Fitness Food Pyramid by your body weight in pounds. Hit these numbers and you’ll hit your goals. With that said, your nutrition doesn’t need to be as precise as target coordinates for a missile attack. You’ll do just fine eyeballing portions of protein, carbs, and fat (which we’ll show you how to do) and keeping a general tally.

29
The Best Full-Gym Ab Workout

Combination moves, where you pair up different exercises to form one uber-lift, train the core to stabilize you during complex movements. This workout also pays attention to the core’s many functions—flexing the spine, controlling its extension, twisting the torso side to side, and absorbing and redirecting force. The beauty of this kind of training: You can develop great abs without really thinking about it. Focus on challenging, fun, moves that remind you of your days as a high school/college athlete, and you’ll recover the six-pack you haven’t seen since then.

30
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>>>

31
Mountain Dog Diet: Bulking Foods

Now, for anyone who is familiar with the Mountain Dog Diet methodology, John is generally not a proponent of “dirty bulking” and indiscriminate calorie increases. In turn, when designing a diet, we generally want caloric increases to be as “clean” as possible. Quality food sources, digestive health, and micronutrient content are all cornerstones of Mountain Dog dieting. You’ll see these themes hit upon in all the following suggestions.

32
3 Ways to Improve Your Pushup

Yes, believe it or not, quads impact your pushups. If you have weak quads , it's hard to hold your knees in the fully extended position that a pushup requires. An inability to do this will cause the knees to fully lock out, which is great for the end of a squat. Holding those knees fully extended leads to two things: decreased blood flow to the muscles that need it (the blood sits in the legs) leading to decreased muscle activation and therefore decreased results; and raised, posteriorly tilted hips, leading to rounding of the lower back and possible disk injury. Be sure to work squats into your routine 1-2 days per week for 3-5 sets of 8-10 repetitions.

33
4 Superfoods that Fight Inflammation

Inflammation can have devastating effects on the body, leading to joint stiffness, joint breakdown, joint swelling and loss of joint mobility. This can cause major problems to any workout regime. With less range of motion in exercising the body will not be able to run optimally and muscle building potential will surely be decreased. The greatest muscle gains come with a complete range of motion for the exercising muscle anything less we are cheating ourselves. Simply being aware of inflammation and its effects on your ability to build muscle or burn fat is a huge advantage. But by adding these four foods to your weekly menu, you’re likely to find that your muscles and joints recover faster and more completely, putting you back in top form, faster.

34
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.

35
Jay Ferruggia's 40th Birthday

So I am asking you, my friends, to help me celebrate my 40th birthday by making a contribution to this cause and helping to ease the suffering of those in need.

36
Why I Don’t Want to See Jennifer Lawrence Naked

I want you to pause and think about how you would feel to see these photos. Think about it for the violation that it is. Again, you do NOT have their permission to see them. They don’t want you looking. Doesn’t it feel shameful to be looking? Doesn’t it feel like a form of assault?

37
Seven Dos and Don'ts for a Better-Working Brain

The secret to a brain that's on its "A" game at all times: staying healthy from head to toe. Habits like keeping blood pressure and cholesterol levels in check, eating a well-balanced diet, and avoiding excess stress make for a mind that functions at its best, says James Mastrianni, M.D., Ph.D., director of the Center for Comprehensive Care and Research on Memory Disorders at the University of Chicago Medicine. Plus, these habits are the brain's best defense against natural memory loss that comes with aging and long-term neurological disorders, like Alzheimer’s and dementia. Follow these to-dos and don’ts to keep your brain working its hardest now and later on.

38
Everything You Need to Know About Brown Fat

Yes, in our bodies we have fat that helps us lose fat. This miracle flab is called brown fat, and here is everything you need to know about it.

39
Seminars & Clinics

Book Clearance

40
The 21 Hottest Girls in Surfing

Summer, we hate to see you go, but we love to watch you leave… For our farewell ode to warm weather and lazy-days, here are the current hottest women of surfing. As the wave competition still snaps on for these ladies in hotter locales, these top athletes prove that the end of our favorite season has never looked better.

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MuscleTech Hydroxycut Hardcore Elite Supports Weight Loss & Extreme Energy!* Get the Lowest Prices on Hydroxycut Hardcore Elite at Bodybuilding.com!

42
11 Fat-Fighting Training Tips

Check out this comprehensive training guide with secrets to shedding fat and getting lean.

43
10 Ways to Win the War on Colds and the Flu

There’s no surefire way to dodge the colds and the flu —both are respiratory illnesses caused by viruses, explains Pritish Tosh, M.D., an infectious disease physician at the Mayo Clinic. Still, it's possible to preempt the routine storm of seasonal sicknesses by keeping your immune system—your body’s virus-buster—on its A-game. Follow these 10 tips to help cut down on the number of days you spend coughing, sneezing, and calling out sick this winter.

44
Burn Baby Burn

, due to the responsibilities of travel, work, and family. Here’s the good news: New research suggests that you can burn more calories in the gym with shorter, more intense workouts versus longer workouts.

45
3 Common Training Myths Debunked!

OK, maybe the jury is still out on that last one, but the truth is there’s a whole lot of good-intentioned advice out there that is completely unfounded, especially when it comes to weight training. In an effort to clear the air of weightlifting whoppers, we’ve debunked 3 common training myths that have no place in the weight room or anywhere else for that matter. Let's start off with the granddaddy of muscle defining misconceptions:

46
Side Effects and Plant-Based Supplements

After andro appeared, a number of other pro-hormones were developed and marketed commercially. As expected, most were targeted for use by bodybuilders and other athletes, who ostensibly wanted the benefits of increased testosterone without the risk of using anabolic steroids or other drugs. The reports of the various pro-hormones’ effectiveness were mixed. Some users reported significant gains in muscle and strength, while others reported nothing. A few even mentioned side effects normally associated with anabolic steroids, such as acne and male-pattern baldness. The scientific studies on many of the second-generation pro-hormones also proved disappointing, with the majority showing little or no benefits but significant risk of some of the same side effects that often occurred with steroid use. So you had supplements that brought many of the same side effects as steroids but with none of the hoped-for benefits, such as muscle gains.

47
Body builder muscles on despite transplants

<p><em>Body builder Andrew Hager has faced his share of obstacles to compete in the National Physique Committee Daytona Beach Classic on Sept. 27. He was born with one kidney and has undergone two transplants.</em></p><div class="art_item art_item_inset art_item_facts"> <h3>Facts</h3> <h4></h4> <p>If You Go<br>WHAT: 2014 National Physique Committee Daytona Beach Classic<br>WHEN: Sept. 27 with pre-judging at 10 a.m. and an evening show at 6 p.m.<br>WHERE: Seabreeze High School, 2700 N. Oleander Ave., Daytona Beach<br>COST: $15 pre-judging, $30 for evening show, $40 for VIP <br>INFORMATION: 386-299-3487</p> </div> <p><em>Hager, 24, talked to The News-Journal about his motivations for competing.</em></p><p><strong><em>What problems have you had with your kidney?</em></strong></p><p>People are born with two kidneys. I was one of the unlucky few. I was born with one.

48
Kai Greene Trains 5 Weeks Before the 2014 Olympia

Kai Greene Trains 5 Weeks Before the 2014 Olympia

49 Bodybuilding.com - Jay Cutler Workout: How Jay Cutler Trains Chest And Calves

Follow Jay Cutler as he takes Kizzito Ejam through the first workout of Living Large. Implement Jay's pro techniques for more effective ways to build your own chest and calves!

50
Foundational Training for Muscle-Building Success (Part 3)

Perform 40 to 70 second sets. While there’s not a massive amount of applicable research on the topic, experience in the field suggests to me that keeping a muscle under tension for between 40 to 70 seconds appears to be optimal for the majority of muscle-groups… so make this your default! For many of you, this will force you to reduce the weight you can use, however when your muscles are a’popping you’ll soon thank me ;). I would typically recommend placing a little more emphasis on hitting failure (or close to failure) around the 40 second mark given that heavier weights can be used, though work through various points of the 40 to 70 second spectrum on a regular basis. One approach might be to perform 40 second sets with heavier weights during the first exercise for each muscle-group, finishing off with 70 second sets and lighter weights during the final exercise.

51 http://i.instagram.com/p/scvYoChpR1/
52 The 2014 Fittest and Fattest Cities in America: The Report Card
53 Bodybuilding.com - LaRon Landry's Workouts And Favorite Exercises
54 Labrada Lean Pro8 at Bodybuilding.com
55 Sorinex Summer Strong 7 Seminar Videos
56 WATCH: Pulcinella's Advice for Teen Lifters
57 Bodybuilding.com - High-Intensity Interval Training: The Ultimate Guide
58 Best Chests of All-Time
59 Enter to Win a Bowflex MAX Trainer!
60 CytoSport Muscle Milk at Bodybuilding.com
61 "Believe", the Kai Greene Experience
62 Easy Gains for the Hard-Loser
63 Shoulders of the Wolf
64 The 10 Best Dressed Men at the 66th Primetime Emmy Awards
65 2014 IFBB North American Championships
66 The Olympia War Zone
67 How To Get Best Strength & Power Gains From The Squat
68 Best Grips for Big Lats