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Steve Goggins Training Camp --September 26, 2015

Saturday 9.26.2015 - London, Ohio  Elitefts s4 Warehouse Gym 10:00am - 5:00pm Spend the Day with Hall of Fame Powerlifter Steve Goggins. Attendence will be limited to under 20 people. You will spend the day in the gym with Steve in a non structured environment allowing you to learn every...

Bikini Beauty Janet Layug Preps for the 2015 Olympia

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BSN® - The Push Challenge Reality Series - Episode 5

The battle is on! Flex Lewis and Neil Hill must choose a PUSH Challenge winner. - About the PUSH Challenge ---------------------------- BSN® goes where no supplement company has gone before to bring to you an exciting, emotional and inspiring reality video series. Three contestants, from across the globe, will embark on a once in a lifetime opportunity - to train with 3x 212 Olympia Winner, Flex Lewis and his world famous trainer, Neil Hill. But this is no ordinary workout! Do these guys have what it takes to endure three hardcore days of workouts in the Mecca of Bodybuilding, Gold's Gym Venice Beach? When things get tough, both physically and emotionally, who will dig deep and PUSH harder? And can Flex and Neil choose a winner that will own the ultimate title of PUSH Challenge Champion? Don't miss out on the action! Tune in here every Thursday to watch the series unfold and follow the contestants on their journey. And don't forget to tell all your friends about it too by tagging with #PUSHchallenge! BSN® on Social Facebook: https://www.

Sagittarius Horoscope for Thursday, September 3, 2015

Thursday, September 3, 2015 - So many people are vying for your attention today that you don't know where to begin. Or, perhaps, your avoidance of details is making someone else climb the walls. Either way, you need to get back to basics when it comes to your daily routine. Don't add any more complications to your day; you already have too many distractions on your calendar. In the meantime, choose the simplest solution at every junction along the way.


VVV with Krept & Konan plus win Bestival tickets, BMTH, Silentó & more!

10 Fit-Girl Problems Nobody Talks About -

Fitness has plenty going for it, but it also has its ugly, smelly, awkward, and judgy side. Here are 10 legit problems from the life we love, and what you can do to overcome them!

20-Minutes to Massive Legs Workout

I am sure that you have heard it all before. To get the complete physique that you want, working your legs hard is a necessity. The legs make up the largest part of your body and carry a ton of muscle. If you skip leg day, you are missing out on a ton of growth potential. Not too mention the large hormone release (testosterone, growth hormone), fat burning enzymes and caloric burn that come with working your legs. Leg day is also the toughest day of the week. It takes high volume, high reps with heavy weight, and mental toughness to get through a true leg routine that gets results. This also means that time becomes a factor. When we are pressed for time we tend to skip the hard stuff. We will fit in our chest and arm workouts since these are the show muscles and skimp on the legs. This is a huge mistake and it can be fixed. You can still get a solid leg workout in 20 minutes. With the right routine you can blast the legs in a short amount of time. There are four primary areas of the legs that need to be hit hard; the quads, glutes, hamstrings and calves. The key to a good leg routine is to use exercises that hit all those areas so no muscle fiber is left untapped.

3-Day Ab Workout for a Shredded Six-Pack

That’s it. Designing your core workouts with exercises that fit these categories is all you’ll ever need to build strong abs and an injury-resistant lower back. They can be used as a single progression—one month you could focus only on pure stabilization, work on dynamic movements the next month, and then finally do integrated stabilization exercises the month after—or as a separate focus on each of your training days. I recommend doing all core exercises, except the ones in the integrated stabilization category, first in your workouts, before you train other muscle groups.

3 Keys to A Bigger Bench Press

Performing heavy negatives once or twice a month does wonders for building strength. Bodybuilders that don't have a "negatives day" in their routine are really missing out on huge gains. As a quick refresher, negatives are reps that concentrate on the eccentric, or lowering phase of an exercise. Our muscles can handle 30-40% more weight on the negative portion of a rep, so taking advantage of that taps into plenty of underexploited fibers in your pecs and trains your body and mind to deal with heavier weight. To perform negatives on the bench, add 30-40% more weight than you'd normally use for 10 reps (after a few warm-up sets, of course). So if you're pressing 250 pounds for 10 reps, add an extra 75 pounds (30%) onto the bar. Unrack the weight and resist the negative all the way down for a full five seconds or more. Once the bar touches your chest, have your training partner help you bring the bar back up to the starting position and repeat this for 3-5 total agonizing reps. Use this method sparingly - 1-3 sets, once or twice per month - to avoid overtraining or injury. Besides, after training like this, you'll likely be too sore to want to do it again soon.

How to Get Lean: 25 Ways to Lose Fat Faster

Not seeing the results you want with your current diet and weight-loss regimen? Try these expert tips to lose fat and uncover the abs you always knew you had.

Real World Training

When it comes to keeping fit for better performance on the job, it’s everyday guys like these that best demonstrate the importance of being in peak physical condition. From pulling people out of burning buildings, to chasing down bad guys, to working on their feet up to 16 hours a day, these men demand a lot from their bodies.

60 Day Revolution

For example, it’s not necessary for everyone to barbell bench-press, but for overall development, it is necessary to do a horizontal press of some kind. Once you see the categories that need to be filled in and how to undulate intensity, you’ll learn to program for the long-term. As the old saying goes, “Give a man a fish and you feed him for a day. Teach a man to fish and you feed him for life.” We aimed to set you on your own self-sustaining path with an effective training and nutrition program—including motivation from top experts to keep you pushing. And yes, you’ll get positively jacked in just 60 days.

The Broke Man’s Guide to Fitness Equipment

Here at M&F we regularly test the latest fitness equipment on the market but we never let anything cloud our distilled view on fitness products. That distilled view is that the basics work. You don’t need fancy, high tech apparatus to be fit. All you need is the will to better yourself and a creative mind.

Eight Best Dumbbell Exercises for a Six-Pack

Instead of old-fashioned bodyweight abs exercises, dumbbell core exercises allow you to quickly and easily add resistance to movements while unlocking a different array of angles and planes for better core activation. Take your core training to the next level and sculpt a six-pack by adding these eight dumbbell exercises to your abs routine.

The No-Bull Guide to Bulking

The Hard Truth Your body can only gain so much muscle in a given period of time; it’s dependent on your genetics, age, and training age (how long you’ve been lifting). According to Nate Miyaki, C.S.S.N., a San Francisco-based nutrition coach to physique competitors, a beginner in his teens up through his 30s can expect to put on two to four pounds of lean muscle per month for the first two or three months of his training. An intermediate (several months’ to a few years’ experience) might see 1–11⁄2 pounds per month. An experienced lifter, on the other hand, should be happy with just a few pounds per year.

The 5 Best Deadlift Variations

Choose the deadlift(s) that work best for you and start building full-body strength.

The Complete 4-Week Beginner's Workout Program

In the fourth and final week of the program, you’ll train four days in a four-way split that hits each bodypart just once (except for calves and abs, which are each trained twice). Four-day splits are common among experienced lifters because they involve training fewer bodyparts (typically 2–3) per workout, which gives each muscle group ample attention and allows you to train with higher volume. As you’ll see, chest and triceps are paired up, as are back with biceps and quads with hamstrings, each a very common pairing among novice and advanced bodybuilders. Shoulders are trained more or less on their own, and you’ll alternate hitting calves and abs — which respond well to being trained multiple times per week — every other workout. No new exercises are introduced in Week 4 so that you can focus on intensity in your workouts instead of learning new movements.

18 Easy Paleo Diet Recipes

With its attention to lean proteins and fresh produce, you don’t have to be on the full Paleo plan to reap the diet's rewards. Time to get cooking.

The Workouts for Big Arms in Four Weeks

Time Under Tension is simply referred to as how long a specific muscle group is under strain during a set. If you do a set of barbell bicep curls for 10 reps it can take roughly 15-20 seconds to complete. By making it more difficult you can increase that time under tension to 35-40 seconds. This forces you biceps to work 15-20 seconds longer allowing the muscle fibers to grow.

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.

Leg Training from Hell

Most people are amazed that I only spend about one hour on strength training five days a week. I have talked to some younger college-aged guys, who tell me they are training two hours a day, seven days a week and wondering why they are not seeing results with all the time they are putting in. I am not saying putting in the time is unnecessary, but sometimes overdoing it will not get you results. Once you lose your pump, I believe you should end your workout. As for reps and sets, for small muscle groups you only need 9–12 working sets and larger muscle groups, 15–18 working sets. I have seen people doing 20-plus sets and wondering why they are not recovering and growing. Also, the best gains I have ever had came after I took time off. After every three months of hard training, I always take a week off. This helps my body recover, and when I come back after that week of I feel refreshed and ready to train hard again. I challenge everyone to try this if you are not seeing results and watch how you grow. My recommendations to grow would be to train five times a week for one hour each session and take one week of after every three months.

Clock Watching

If your goal is to shorten your workout, do not sacrifice intensity for time. Make sure you get enough rest between sets. Intensity, after all, is the strength or power with which you resist the weight, and it has to be at or near its maximum for every set. Just as I never lollygag my way through a workout, neither am I concerned with rushing it. I don’t count seconds or minutes between sets, but I do rest just long enough to catch my breath so I can give a hearty effort on the next set. Now, I’ve reached a level of efficiency where I get an optimum workout in a very short amount of time.

15 Exercises to Remove from Your Routine

WHY: The combination of spinal rotation and the fixed position of your hips leads to a position where you’re applying too much rotational force to the spine, which can create a disk injury. Oblique exercises that keep the spine stable and allow for the opening/rotation of the hips will help get rid of love handles safely.

4X Mr. Olympia Jay Cutler Trains Back

Jay Cutler takes you through his six favorite back exercises.

T NATION on Twitter

When you tweet with a location, Twitter stores that location. You can switch location on/off before each Tweet and always have the option to delete your location history. Learn more

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...

The Surprising Truth About Artificial Sweeteners -

Artificial sweeteners are consumed daily worldwide. They've been used for over 100 years, but are they safe—or are they to blame for your weight-loss struggles and lackluster performance in the gym?

Better Barbell Curls: Cheat to Win

Sometimes bending the rules is the only way to get what you want. Barbell curls done strictly should be the go-to exercise for anyone seeking bigger arms , but there comes a time when doing them with textbook form won’t be enough to bring new growth. By using a little momentum and the right technique, you can actually make your biceps work harder while making the exercise safer.

5 Everyday Benefits of Stronger Abs

“Exercises that cause you to stabilize teach your body how to react in sports performance or life situations where you need it–running, jumping, and any other situation that requries a quick reaction,” says Hinds. “Crunches or situps, although they make muscles burn, aren’t going to help athletic performance because the body isn’t put in an unstable environment where the upper and lower abs are engaged together.”

7 Rules For Lightning-Fast Recovery -

Don't let today's tough workout ruin tomorrow's fun. With these tips, you'll beat soreness and fatigue in record time so you can work hard and play harder!

5 Ways You're Wasting Your Workouts

Working out three or more days a week is a big time commitment. Don’t you want to make sure you’re getting the best results for your effort? See faster gains by eliminating these self-sabotaging habits.

Squatting for Extreme Power

it’ll also put you at greater risk for injury.

The Best Full Gym Chest Workout

101 Best Workouts Of All Time is the ultimate answer to the question "What workout should I do?" No matter what equipment you have available, from a fully-stocked supergym to a pair of mismatched dumbbells in your garage, or nothing but your body weight alone, you can build muscle, lose fat, and sculpt the physique you've always wanted.

T NATION on Twitter

Because not having control of your eating habits sucks. That's why we wrote this free ebook: …

Inflate Your Pecs With This Circuit Routine

We don’t blame you if you see a chest workout consisting of various bench presses and cable crossovers and start to yawn. We would, too. But look a little more closely at the following routine, because it’s not the same one you and your high school buddies did week after week in the basement. It’s a unique circuit that hits all the areas of the chest: your upper, middle, and lower pecs.

The Texas Chest Massacre

In more than 20 years of bodybuilding, I’ve watched six Mr. Olympias and dozens of other pro bodybuilders and world-champion powerlifters train, not to mention all varieties of unknown meatheads willing to do anything to get big. My fellow Warren witness, photographer Kevin “Hardcore” Horton, has observed a similar quantity and quality of trainers, and he concurs that for raw intensity, brutal atmosphere and ludicrous feats of strength on nearly no carbs, this was as good as it gets.

Victor Martinez on Twitter

When you tweet with a location, Twitter stores that location. You can switch location on/off before each Tweet and always have the option to delete your location history. Learn more

T NATION on Twitter

When you tweet with a location, Twitter stores that location. You can switch location on/off before each Tweet and always have the option to delete your location history. Learn more

VIDEO: The 3-Move Muscle-Maker Workout

VIDEO: The 3-Move Muscle-Maker Workout

Torch Away Fat in 20 Minutes

Circuit training, which combines cardio and strength training maximizes fat burning and helps you tone muscle.  Circuit training burns approximately 10 calories per minute and 30% more calories than a standard weightlifting routine. Try and alternate between the 2 intense workouts below to ramp up your fat burning, and muscle sculpting results.

T NATION on Twitter

The weirdest looking, but most effective, new training method to come along in a while: …

The Best Diet-Friendly Dessert (How to Make Protein Ice Cream) - Born Fitness

Place your almond butter in a bowl and then add protein powder. Wisk in the almond milk slowly, and then mix the powder, almond butter, and milk, until you have a pudding-like substance. If you want, you can eat this right now and call it protein pudding. I prefer to throw it in the freezer for 30-45 minutes for an ice-cream like consistency.

The 10 Most Common Sex Mistakes

It's the third date, and you know what that means: time for sex! OK, not really (unless the world really does work like Sex and the City , in which case, kill yourself), but you'll know when it's that date. The one that, rather than ending with a kiss on the cheek and a box of tissues, results in an invitation to her place for a nightcap (or an acceptance of yours). There simply isn't an exact science to the game of love (or lovemaking, for that matter), but there are some obvious moves that will ensure she doesn't want to see you ever again. So, if you really like this girl , or at the very least like slapping flappies with this girl, crack open a bottle (not a box) of wine, sit back and don't do these things. And don't call it "slapping flappies."

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6 Ways To Cheat Right

Let's face it; dieting isn't a whole lot of fun. But it's always nice to know that the glorious cheat day is just around the corner. That said, making the most of your cheat days as a means of helping you get leaner is a simple matter of making wise choices while you're (kind of) pigging out. With these tips, cheat days won't just be about eating your favorite foods, but getting learner too.

5 Quick and Healthy Lunch Ideas

By doing a little prep over the weekend, you can have a whole week of delicious lunches you love.

T NATION on Twitter

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The Best Muscle-Building Exercises For Every Body Part! -

Fast track your muscle gains with the aid of EMG analyses by choosing the single-best exercise for each body part. Discover the best overall movement no workout routine should be without!

Elite Daily on Twitter

The man behind @TheRock 's stunts for the past 13 years is his cousin:

48 on Twitter

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The 20 Minutes to Hard ‘Core’ Abs Workout Routine

Lie on your back, extending one leg, while bringing the opposite knee toward your chest. With your hands behind your head, touch your opposite elbow to the close knee. Twist your body and touch the other elbow to your other knee.

4 Medicine Ball Exercises for Shredded Abs

As well as helping with injuries, the medicine ball can help tone your core muscles, - the body’s center of power. Using a medicine ball to train the core is perfect because you can perform so many functional movements similar to those that you do in everyday life.

52 Protein Powder Side Effects: 4 Ways Your Shake Could Be Making You Sick
53 The Rock Stays Focused, Shrugs it Off in the Gym
54 The Ultimate List of Grilled Chicken Recipes
55 Abs & Arms Supersets
56 Kai Greene: Back Workout
57 New Study: How Old is Your Heart?
58 Are you Ready for Some NFL Cheerleaders!
59 MuscleTech CELL-TECH at
60 Dalles Keyes on Twitter
61 The Meal Timing Myth? - Born Fitness
62 T NATION on Twitter
63 Dorian Yates on Twitter
64 Joe DeFranco on Twitter
65 Jonas Crafts on Twitter
66 How to Master the Reeves Deadlift
67 RAW Power
68 Power Up with Vernon Davis: Pullups
69 Kai Greene on Twitter
70 Kai Greene on Twitter
71 Fitness Apps -
72 CT Fletcher on Twitter
73 Mr. Olympia LLC on Twitter
74 Bryan Hopkins on Twitter
75 on Twitter
76 Dynamik Muscle
77 Men's Fitness on Twitter
78 Fall Into Fitness: Change Your Training With The Seasons -
79 The Man Boob Elimination Workout
80 One-Arm Suitcase Deadlift
81 Sadik Hadzovic Looking Shredded 20 Days Out From the 2015 Olympia
82 Bill Tierney on Twitter
83 Fighter Diet News