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Team Scitec’s Ben Pakulski believes in rotating protein sources. Recently he’s switched over to beef protein. Scitec Nutrition’s 100% Hydrolyzed Beef protein...

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How Do These "Superfoods" Stack Up Against One Another?

How Do These "Superfoods" Stack Up Against One Another?

2014 Women's Physique Report: Juliana Malacarne Defeats DLB -

If you guys think Dana should have won this, you may want to actually look at the pictures. Dana lost in just about every aspect in the comparison with the exception of abs. She had more symmetrical, more appealing abs but in every other aspect Juliana came in just a little bigger and better. Dana was well proportioned and looked great. In every part Dana was great, Juliana was just a little bit better. For anyone saying she was "too much" she "should've been in women's bodybuilding". Seriously? Look at picture comparisons. Iris is so much more thick and dense. Juliana is still feminine and weighs in at 118. Better to just say congrats to Juliana and move on. It's good for people to lose because it prods Dana to be even better next year. She's a hard working athlete and I doubt she's going to have a problem coming in even better next year to most likely be #1 once again.

Sagittarius Horoscope for Wednesday, September 24, 2014

Wednesday, September 24, 2014 - Your social life may grow out of hand as the friendly Libra New Moon initiates a new cycle in your 11th House of Networking. Although you enjoy being swept up in the excitement today, you can't avoid your previous obligations. It feels as if nearly everyone is depending on you and you have no choice but to come through for them at any cost. Luckily, you might be able to have your cake and eat it too if you can establish reasonable limits and stick to them.

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6 Ways to Row Right

But even Lee and Dorian stepped away from the barbell row now and again. Total back building requires the infusion of several different types of rows, each offering a slightly different muscular emphasis. Master them all and no back fiber will go unscathed. These six versions are a good starting point. Mastering these and understanding how they tax your back will get you ready to move on to more challenging versions in no time.

Nutrition Fix: Eat on the Cheap

>>CHOOSE NEGLECTED CUTS: When you do buy meats, branch out from chicken breast and salmon by turning more often to cheaper items that get overlooked, such as chicken thighs, mussels, turkey drumsticks, pork tenderloin, and skirt steak. These are almost always cheaper by the pound than more popular meats but still deliver all the protein you can stomach.

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.

4 Biggest Squatting Myths

Think about the pelvic build. This cue implies that the hip sockets (acetabulae) on every person’s pelvis are located in exactly the same place. Common sense would say that it’s not true. Just like someone’s eyes or ears, it slightly varies from person to person. You need to set up in a place that promotes the best depth for your skeleton. A narrower stance will probably work better for someone whose acetabulae are placed slightly towards the front of the pelvis. A wider stance will work better for one whose acetabulae are towards the outside of the pelvis. Not following your body in this regard may lead to clearance issues when the ball and socket joint of the hip are restricted due to your stance.

The 7 Best Arm Moves of All-Time

So are the following 7 exercises the best arm moves of all time? Yes, according to Eraldo Maglara NSCA-CPT — because they’ve been the most effective at helping him and his clients sculpt bigger, stronger guns . Are they the best arm exercises for you? Let us know in the comments.

25 Ways to Get Yourself Bigger

Every guy that's ever stepped into a gym, at one point or another, has had some aspiration to getting bigger. However, the age-old problem has always been—how to do it. To help simplify the process, we've compiled a list of the 25 best ways to get big and kept them short and sweet, so you can get on to your workouts .

5-Step Fat Burning

As a fitness model and former successful natural bodybuilder, I have tried every diet in the book to get lean while holding on to muscle – carb backloading , carb cycling, ketogenic and even paleo. Each has its pros and cons. But just “dieting” isn’t enough. There are multiple branches of that tree and there are some particular training protocols that need to be observed along the way. The truth is that there are a number of factors that contribute to real fat-burning – the kind put on display by the guys you see on these pages. Here are five fundamental strategies that you can piece together to speed your shred .

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.

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.

7 Best Moves for Crazy Obliques

Want the tapered waistline of a fitness model? Streamline your sides with these can’t-miss moves for obliques.

SciVation Xtend at

Scivation XTEND is the best-selling, most-advanced BCAA drink mix on the planet. At the heart of XTEND is 7g of BCAAs -- in the nature-designed and research-proven 2:1:1 ratio -- plus glutamine and citrulline malate. Plus, with a proprietary blend of hydration-inducing electrolytes, XTEND is a sugar-free way to help anyone grind through a grueling gym session.

5 Protein Bars for On-the-Go Nutrition

The nutrition bars at the checkout have their time and place. We explain when and where.

9 Reasons Why You Should Practice Yoga

5 Toughest Yoga Positions for Guys >>> Yes, the real results of regular yoga practice are quite practical, and you don’t need any special equipment—just a few square feet of space and a mat. Here’s how that extra bit of stretching will not only enhance your other workouts, but also your life.

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.


ELIGIBILITY: The 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, 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.

Dave Tate's Elite Workout

An intense full-body workout designed by veteran powerlifter Dave Tate.

Master the L-Sit to Get Stronger and Shredded

The L-sit hold is a deceptively brutal exercise with benefits that go beyond merely the visual. Not only will this exercise help fill out your sleeves and chisel your abs , it will improve the health of your shoulders, help you with your deadlift, and build functional core strength as well. How do you do it? The L-sit hold is best done on a pair of parallettes. They look like a tiny version of parallel bars (hence the name) you’d find in a gymnasium or outdoor park. Most CrossFit gyms will have a few of them lying around, but you’ll be hard-pressed to find one in a commercial gym. However, nearly every gym has dip bars, and you can even do L-sits on a pair of pushup bars, on kettlebells, yoga blocks, or even on a pair of benches. You just need two sturdy and secure platforms of the same height that will lift your butt off the ground when you lock your arms pushing down in between them.

Fighter Diet News

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

Osteoporosis Drug Bazedoxifene Stops Growth Of Breast Cancer Cells

Bazedoxifene, an osteoporosis medication which is approved in Europe, stops the growth of breast cancer cells, including those that are resistant to current medications, researchers from the Duke Cancer Institute reported at ENDO 2013 - The Endocrine Society's Annual Meeting in San Francisco, California, June 15th, 2013. The team explained that bazedoxifene not only blocks estrogen so that it cannot fuel breast cancer cell growth, but it also makes sure the estrogen receptor is killed off - it flags the estrogen receptor for destruction. The study was conducted by Suzanne Wardell, Donald McDonnell, Erik Nelson and Christina Chao, they all work at Duke University School of Medicine. Bazedoxifene undermines estrogen receptor and gets rid of it too Donald McDonnell, PhD, chair of Duke's Department of Pharmacology and Cancer Biology, said: "We found bazedoxifene binds to the estrogen receptor and interferes with its activity, but the surprising thing we then found was that it also degrades the receptor; it gets rid of it." In cell cultures and animal studies, the researchers discovered that bazedoxifene: halts the growth in estrogen-dependent cells inhibits the growth of cells that have become resistant to tamoxifen and/or to the aromatase inhibitors, two of the most commonly used types of medications to prevent and treat estrogen-dependent breast cancer.

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Strengthen Your Immune System

Winter is right around the corner and flu season will be in full effect. The last thing you need is a cold or flu to knock you off your feet. Not only will this wreak havoc on your progress by keeping you out of the gym, but the energy your body expends will go toward fighting the virus, not growing muscle. Get through winter with this stack that will boost your immune system to help keep your training on track.

The Best Bodyweight Exercises to Get You Ripped

There are countless bodyweight exercises from which to choose — some good, others good for landing you in the emergency room. Garcia’s list contains practical and functional moves designed to safely get you stronger and ripped. And because no machines or weights are needed, you can pretty much do them anywhere, anytime. Just make sure you master the basic (A) move before giving the more challenging (B) version a try.

We 'Mirin Volume 85: Before They Were Pros -

Before the giants ever took the Olympia stage they had to hit the weights. Check out these before and after photos!

3 Prehab Moves for Any Workout

Lying Dumbbell External Rotation Lie on your right side, supporting your head with your right hand. Hold a dumbbell with your left hand, keeping your left elbow bent 90 degrees. Hold dumbbell in front of stomach with left elbow at side. While keeping left elbow tight to side, rotate dumbbell upward until forearm becomes vertical. Pause. Return dumbbell to start. Do all reps then switch sides.


How to Train for A Marathon Without Sacrificing Muscle

It's an age-old problem: You want to run a marathon, but maintain all the muscle you've built over years of weight lifting. Stringent cardio definitely has benefits, but no one wants to lose muscle mass. We asked Seth Gottesdiener, ACE-certified, LA-based celebrity trainer to give us a few tips on keeping the size while gaining lung capacity.  12-Week Marathon Training Plan>>>

The Better-Skin Diet

Skincare is clutch, but the key to a healthy complexion starts with what’s on your plate. The right foods can improve skin’s appearance, prevent wrinkles, and protect against sun damage.

The Pyramid of Strength - Juggernaut Training Systems

The base of the pyramid is broad, it is occupied by the most athletes (beginners), and it can fit the most exercises. When an athlete first begins their training, there is a very large pool of exercises that can help them improve. Think back to your first months of training the squat and all the things that would cause your numbers to go up; squat, front squat, box squat, leg curls, back raises, lunges… and the list goes on. This is true in the narrow context of a single exercise or physical quality, as well as the broader sense of developing overall athleticism for the youth athlete. The young athletes – those at the base of the pyramid – need to be exposed to a wide variety of movement patterns so they can develop general abilities (GPP) before progressing to more specific means (SPP).

2014 Olympia - Awards - Men Open

2014 Olympia - Awards - Men Open

Supps in Flux

Outside of sports, both drugs have prescription uses, but anabolic steroids are considered Schedule III banned drugs by the DEA, and HGH laws can vary by state. “[HGH] is regulated under a specific law that limits its distribution and the reasons for which a physician can even prescribe it,” says Collins, and testosterone possession without a script could land you in jail. Using performance-enhancing hormones carries serious health risks, ranging from heart and liver damage to sexual dysfunction—including testicular atrophy (yes, it can shrink your balls). HGH use can cause joint pain and an imbalance between your good and bad cholesterol.

Off-Site Training: Considerations for Training Children with Special Needs

Taking a closer look at the schedule. The first goal was to mimic our normal training schedule. Therefore, we began with our warm-up at the gym and completed two exercises before our break. Since our break gives us a chance to drink and talk, this was a great opportunity to drive to the park. You’ll also see in the schedule familiar verbiage, rep and set schemes, choice, and our typical ending. All of these familiarities help with everything that was so new with this off-site endeavor. As I mentioned earlier, the layout and utilization of space was considered. Therefore, the exercises I picked and the order in which they were situated eliminated the axillary areas of the park (the picnic pavilion, open space, and gazebo) that could potentially waste time, contain lots of people, and/or have us get closer to the main street.

How I Got Started!

I remember when I started working out back in 1999. It was at a Nautilus Gym in southern Sweden and I had one clear goal to accomplish there: to build muscle so I could compete in Bodybuilding. Yup, I had my mind set on this before I had even picked up or felt a dumbbell. I just KNEW I had what it takes. I wa determined and asked the gym trainer how to do it. He told me to get strong. So I worked on that from day one. Learning tecnhique? Practice many reps? Heck, I rushed into it, I had no time! I wa in a rush! I was hungry to change my former starving-jelly like little body into a lean mean machine.

Florida Physique

John Hansen interviews the winners from the 2014 NPC St. Pete Muscle Classic held on September 13th, 2014 in Tampa, Florida. John Williamson – Men’s Open Bodybuilding Overall Winner Staphanie Thompson – Figure Open Overall Winner Richard Lora –  Men’s Physique Open Overall Winner Shane Gilbertson – Men’s Bodybuilding Open Lightweight Winner 2014 NPC St. […]

Don't Let Your Mentorship Sink

Why is it a problem if my son misses a practice or a workout…why should my son have to speak in front of the group if he doesn’t like doing it (which as we both know is required by the CC standards)…the new standard in society of protecting kids from everything AND going to bat for them whenever the going gets tough is frightening. I agree with you 100% that public praise for work ethic is a great thing…but with so many students having those blinders on that don’t permit them to see past the end of their own face, what do we need to do beyond the praise to get a much higher level of buy in? How do we show them an appropriate work ethic in the weight room and have them understand there is value in working hard and doing things right in there that will carry over for them long past graduation day?

MusclePharm Combat Crunch Bars at

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The #1 Fried Food You Should Eat Now

You can have your deep-fried Oreos, your Scotch eggs, and your freakin’ cronuts. For me, there’s only one food worth frying: green tomatoes. Come this time of year, I pluck the still-green hangers-on from my tomato plants. They won’t survive autumn's first frost, but they’re headed for an honorary treatment. Sliced, salted, and fried, green tomatoes taste nearly as bittersweet as the end of summer itself. They’re slightly crunchy, due to a light dredging through flour, buttermilk, and cornmeal. They’re perfectly tart, because of the delicate pan-frying technique required to cook them through just so. And they’re incredibly satisfying served with a cold beer. Chef Marcus Paslay serves his fried green tomatoes with a riff on pimento cheese spread, a southern staple that’s worth a try. Spoon some on a slice of crispy tomato and you’ll know what I’m talking about. Hustle. Time’s ticking. Fried Green Tomato & Peppadew Cheese Spread Recipe by Marcus Paslay, chef of Clay Pigeon Food and Drink in Fort Worth, TX What you’ll need: 8 oz. smoked Cheddar, grated 2 oz. extra-sharp white Cheddar, grated 2 Tbsp pickled peppadew peppers 2 Tbsp chopped parsley 2 Tbsp chopped tarragon ¼ cup mayonnaise 1 Tbsp smoked paprika Salt and pepper, to taste Canola oil, as needed 4 large green tomatoes, sliced ¼-inch thick ½ cup all purpose flour 2 cups buttermilk 2 cups cornmeal How to make it: 1.

3 Bad Habits Sabotaging Your Results

This is mostly due to, but not limited to, high cortisol levels—the stress hormone—late at night. Short of taking a blood test to measure cortisol levels, you can tell if you’re setting yourself up for high cortisol by looking into your nighttime routine. Working late is the number one culprit. The stress from working into the night increases your cortisol levels before bed.


Brownies vs. Blondies I made the Brownies using BSN Syntha-6 Chocolate Peanut Butter. Both were moist and delicious! Can you guess the secret ingredient that made them so moist? --> <---

Top 10 Moves for Fast Pec Growth

This article has a very simple purpose - to discuss my favorite exercises for building a massive, thick, gnarly, complete chest . I am not going to talk about techniques, tempos, and  time under tension , or mention muscle origins, insertions, genetics or hormonal manipulations. I simply want to go over my top 10 pec-punishers and why they should be a part of your chest building program.

2014 Olympia Pump Up Room: Phil Heath & Kai Greene!

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

4 Training Tips for Short Guys

In compound lifts, a short guy will have his center of gravity closer to the weight, providing better balance. Additionally, shorter guys perform less work (force x distance) on every set compared to a taller lifter. Let's say a short guy and a tall guy were lifting the same weight for the same amount of reps. The shorter guy is less likely to fatigue before the taller guy because the shorter lifter isn’t moving the bar as far per rep. Practice compound lifts such as cleans, snatches and overhead squats to basically master what you’re mechanically inclined to perform better at.

Optimum Nutrition Opti-Men at

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Lessons from Zane

Here I am after six weekly massages, able to train without pain and a shoulder that seems better than it has in twenty years. I’ve learned new exercise and stretching techniques. My biggest revelation came when my massage therapist told me that many of my tendons were more bone like than tendon like. She compared my hamstring tendon to a chicken bone. She said that all the tendons in my right rotator cuff were a mess. Not torn but not flexible. She attributed it in part to age but more to overuse and abuse. Too many years of baseball, football, rugby, tennis and racquetball have contributed to a trashed shoulder. Surprisingly, she didn’t attribute it to powerlifting. Also, with additional research (I ask people), I found that tendons, by reason of age and overuse, tend to calcify like arthritis of the tendons. It even has a name—calcific tendonitis. I don’t care if its name is Bob. It’s still insidious. What to do?

2014 Olympia - Dana Linn Bailey - Women's Physique

2014 Olympia - Dana Linn Bailey - Women's Physique

Re:Form: The Workout Program

Tyler Stewart is the new guy at Muscle & Fitness . Tyler is also completely out of shape (we'll even call him the least fit guy on staff). He prefers to write GIF-laden pieces about Arnold's best movies over the latest abs routine, but he was a prime candidate to give this program a test run and show off his results in real time. He's Dan's glorified guinea pig, and you can watch him get tortured each week as the program progresses. For the next 12 weeks, we will add the workouts and videos as they progress each Wednesday. No personal trainer? No problem. Dan's insights are a big part of this program and you can watch feedback in real time.

Born Fitness Newsletter - Born Fitness

Magazines and fitness brands constantly go to me for information. So if you want to cut out the middle man and receive unfiltered information with no ads, then signup up below for my newsletter.

51 Human Muscle Gene Expression following Resistance Exercise a... : Medicine & Science in Sports & Exercise
52 Kris Gethin's Full-Body Superset Thrasher Workout! -
54 BSN N.O.-Xplode at
55 Sqor
56 2014 Olympia Pump Up Room: Arnold Schwarzenegger!
57 Ask Men's Fitness: What’s a Good Starter Setup if I Want to Use Weights?
59 2014 Olympia - Juan Morel - Men Open
60 MHP Coach's Corner - Toes to Bar