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Titan Sized Traps Training | MI40 University - Ben Pakulski - Titan Sized Traps Training | MI40 University - Ben Pakulski - IFBB Pro Ben Pakulski shows how to build your trapezius muscle ...

BioLayne Product Review - 13mm Inzer Lever Belt

In this BioLayne Product Review we examine the 13mm Inzer Lever Belt. I've had this belt for over 6 years. I love the belt. It's the lever I have little conf...

Titan Sized Traps Training | MI40 University - Ben Pakulski - Titan Sized Traps Training | MI40 University - Ben Pakulski - IFBB Pro Ben Pakulski shows how to build your trapezius muscle ...

Survival of the Fittest | A Spartan Perspective (footage from Barbell Shrugged) - Subscribe for Newsletter & Training Course Does "survival of the fittest" exist amongst Humans? Joe DeSena, CEO and founder o...

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Sagittarius Horoscope for Thursday, September 4, 2014

Thursday, September 4, 2014 - A great opportunity for fun seems to slip through your fingers today. Furthermore, you might not want to be working at your desk when you could be out enjoying your next big adventure. Unfortunately, your immediate responsibilities may have you dreaming about a vacation getaway instead of actually packing your bags. Fulfilling your obligations isn't your idea of excitement, but you'll be more free to do what you want if you put work before play.

2 Magnum Nutraceuticals | Mike O'Hearn Giveaway

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Get More Out of Your Lateral Raises

Brockhoeft argues that it'’s not necessary to go above 135 degrees (about halfway between the arms-parallel position and directly overhead) because the middle delt is strongest to that midway point, then quickly falls off. "“Once you pass that point, you'’re no longer working against gravity [when using dumbbells] and the weight becomes lighter, taking stimulus off the muscle. Going to 135 degrees not only maximizes your delts but also works the traps from an angle different than you'’re used to."

9 Ways to Amp Up a Pull-Up

Take this classic training move to the next level with these variations.

Phil Heath's Competition Prep Nutrition Plan

Have you ever wondered what the competition diet of a 3X Mr. Olympia looks like? Look no further as brings you Phil "The Gift" Heath's nutrition plan, as he heads into the 2014 Olympia to defend his title!

Tips: Posing/Music | Flex Lewis

One thing I’m always questioned about is how I go about choosing posing music for my routines and which poses I’m going to display. Here is a little insight into the process of how I do this. First, I choose which poses I do that are going to best display my physique for the particular show or event. That is the main thing I try to communicate with up and coming bodybuilders. At each show I’ve ever done, I always strive to bring a bigger, better physique to the stage, with that comes changes to my posing so that I can show off my improvements. With the advancements in technology and YouTube I’m always able to go back to the archives and watch videos of the greatest posers that ever lived. Although I have my own style, a lot of my inspiration comes from the legends before me such as Lee Labrada, Kevin Leverone, Shawn Ray, Milos Sarcev. The same goes with posing music. For example, now I’m coming into shows much more full and with the goal of keeping my extreme conditioning. Therefore, I try to pick out music that is very impactful, making a statement with a more fast paced routine.

5 Rowing Workouts to Get You Ripped

A great non-weight-bearing exercise machine, a rowing machine uses both your upper- and lower-body muscles to increase cardiovascular conditioning. Since you’re using your entire body, targeted muscle soreness is unlikely. Also known as an “erg,” a rowing machine is one of the most effective pieces of fitness equipment for burning fat and improving conditioning. Try these five unique rowing workouts designed by Eric Salvador, C.P.T. and head instructor of The Fhitting Room, to replace those tedious cardio sessions.

Build Mass With Squats and Milk

There are several versions of 20-rep squat workouts. Each workout would start with a basic warm-up followed by the heavy set of 20-rep squats immediately followed by 20 pull-overs to expand the rib cage and to add size to the chest. Some rules on the squat are as such: squat as deep as possible for maximal range of motion (try to touch your hamstrings on your calves) and lifting belts are not allowed. Remember, half-reps will only get you half the results. It might be obvious for some, but back squats are recommended as more weight can be used. Also, the bar can "rest" on your back between reps.

10 Best New Hairstyles for Men

From prohibition inspired looks to Brad Pitt’s shoulder-length do, rules are out the window with men’s hairstyles this season. These cuts are making a statement whether short and styled or au naturel. We looked to Elle Medico, men’s grooming expert at Paul Labrecque Salon and Spa for advice on making these trends work for the everyday man.

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 Foods That Turned Djokovic into the No. 1 Player in the Game

The Foods That Turned Djokovic into the No. 1 Player in the Game

Linebacker Strong: Upper Body Workout

Jon Beason was once one of the most coveted defensive talents in all of football. He was the second linebacker taken in the ’07 draft (Patrick Willis was the first), and he turned in back-to-back Pro Bowl seasons for Carolina in ’08 and ’09. But after an Achilles tendon injury in 2011 he found himself on the bubble, fighting for his job before ultimately being offloaded to the Giants in the early part of the 2013 season.

10 Ways to Build Strength Without the Size

Believe it or not, not every athlete wants to build massive muscles. Think about wrestlers, MMA fighters, gymnasts, or athletes who use their own body weight as their primary resistance, they need the strength, but the additional bulk can be more hindering than helpful. What’s important to consider is that strength is not solely a property of muscle, but rather a property of the motor system. So going for the pump, total muscle exhaustion and complete muscle annihilation is not the name of the game here. Your body increases its strength by a) recruiting more muscle fibers in a particular muscle group and b) increasing the firing frequency of your motor neurons (neurons and muscle fibers). Apply these methods below to jack up your strength, but not your size.

10 Healthy Late-Night Snacks

Midnight hunger pangs? Satisfy your cravings without inflating your gut.

Top 10 Yoga Poses for Men

Mastering these basic yoga poses will help you strengthen and stretch your muscles, improve your posture, and prevent workout injuries. So…what are you waiting for? Prepare yourself for serious challenges on and off the yoga mat.

Body Shredding Burpees

There are a few different approaches to burpees , but the CF standard form is: 1) Stand upright with your feet shoulder-width apart. 2) Drop into a squat, driving your hips back and down while reaching for the ground in front of you with your arms. 3) Transfer your weight to your hands, kick your feet back, and land in the top of a pushup position. 4) Immediately bring your feet back under you— ideally you can shoot your feet up in between your hands, with your legs almost extended. Jump vertically to finish the movement, then immediately begin the next rep.


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.

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.”

Build Muscle With Complex Routines

Try any of the following complex routines for your workout today, completing the selected complex 4-6 times, performing 8-20 reps of each exercise. If strength is your main goal, aim for the heavier weight/lower reps side of things. If endurance and in-workout calorie expenditure is your goal, train with lighter weight and higher reps.

Fighter Diet News

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

21 - MRI Bike Giveaway

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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.

Roelly Winklaar's Delt Demolition Program

The fresh air, crystal blue ocean, amazing beaches, and average 80-degree days on the picturesque Dutch island of Curaçao would be distracting to most bodybuilders preparing for a contest. But for Roelly Winklaar, coming home to the place of his birth has only led to a renewed focus on his training and dieting. Maybe it’s his mom’s home cooking, or the brutally honest critique he gets every day from his sister and manager; but something about this island paradise fueled the recent improvements to Winklaar’s physique and led him to victory at the 2013 and 2014 IFBB Chicago Pro. He attributes his wins to the relaxed attitude he regained when he got back to familiar ground and surrounded himself with his very supportive friends and family.


MuscleTech AMINO BUILD Helps Enhance Muscle and Strength!* Get the Lowest Price on AMINO BUILD at!

WATCH: Hypertrophy-Based Back Training

Dave lives for these days. When Meadows shows up in the middle of the afternoon, Dave takes a short break from the office and heads out to the gym. He doesn’t return until he and John have pushed each other to the absolute limit — and then past the limit — of what their bodies are capable.

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.

3 Protein Bars You Can Make At Home

You would never chase a workout with a Snickers, but if you scan the ingredients of the chocolate–peanut butter protein bar stuck to the inside of your gym bag, you’ll be shocked to discover what it really is: a glorified candy bar, complete with all the sugar, preservatives, artificial colors and flavors, and other half-baked ingredients that you go to great lengths to avoid everywhere else. Screw that! Making protein bars at home is easy (many recipes don’t even require an oven), and with the following guide from Camilla Saulsbury, author of Power Hungry: The Ultimate Energy Bar Cookbook , it’s a foolproof way to take your body and health back into your own hands.

How to Get Defined Lower Abs

Don'’t worry about how many reps you can perform. Too many people try to do 20, 30 or even more reps for abs, but this tends to make you conserve energy in the weak areas of your abs and focus more on the strong parts.” Roland suggests that by crunching your weakest area -- your lower abs -- you'll improve the quality of each set, even if you aren'’t able to perform as many reps.

Free Time

Over the years I have had to seek professional help (I know you all would like that one) for several items associated with EFS. First I wanted to find a business consultant to help me with the structure and development of EFS. Consultants in this arena do not come cheap and I interviewed many companies before I decided to go with the company I have been with for the past few years. The one question I wanted to know was “Do you have or do you currently have your own small business?” I would never seek advice from someone who did not have experience with the same issues I was having or the issue I would soon be running into. Next, we were looking for financial planning services to help with our investments and future planning. My question to them was “Are you also planning for the future?” This same plan went on for every consultant and service we were looking for. It seems the strength coaching field does not work the same way. It seems if you are an athlete (and in need for a good strength coach), than it is not necessary for your then to have spent any time under the bar. How in the hell can this be true.

Coffee Talk: 19 Health Experts Reveal Exactly What's in Their Mug Every Morning

Seeing the way someone prepares their morning mug becomes shorthand for their nutritional philosophy. Is dairy a do or a don't? What about sweeteners? And butter? Coconut oil ? Do these belong in coffee—or coffee cake? Health experts are human—they put on their pants one leg at a time and grind their coffee beans in a grinder (not pulverized by a series of kettlebell swings)—but they’ve given a lot of thought to what goes into their bodies, coffee included, and used their vast knowledge to create the optimal cup. That’s why we asked 19 experts to share their ideal way to kick-start the day. Read on for their (often surprising) java testimonials and details on what motivates them to add (or not) certain ingredients.

Master the Three Most Important Lifts

Whether you want to pack on muscle, burn fat , or just fend off the decrepitude that comes with aging, the list of exercises that will help you make the most progress in the least time is surprisingly short. When done properly, the good-old squat, bench press, and deadlift each draw on miles of muscle fibers, toughen up bones and tendons, and light a raging fire under your metabolism.  To master these three all important lifts, follow these steps—and watch your fitness goals fall into place.

Highlight: Beauharnais 61-yard interception return 

Tune in all day for PATRIOTS MONDAY. Hear from Head Coach Bill Belichick, Quarterback Tom Brady and more of your favorite players every Monday during the season. Join Sportsradio 93.7 WEEI's Dennis and Callahan at 8am, Merloni, Fauria and Benz from 10-2 and Dale and Holley until 6pm as they review and preview all the Patriots action all season long. Replay from 6 - 12pm.

How to Design the Perfect Circuit

Our guide to using circuit training for ultimate fat loss.

MY GOAL: I Can't Do a Pull-up But I Want To

Start by doing iso-eccentric pull-ups. Grab onto a bar and jump up so your chest touches it. Try to hold that position for five seconds. If you can, take five seconds to lower yourself back down. (If you can't, keep working at the hold until you can.) If you can lower yourself with control, perform another rep. When you can bang out 10 reps in this fashion, you'll be able to do atleast one regular pull-up.

Build Muscle and Get Lean with the Right Breakfast

The protein-only and fasting groups displayed significant increases in growth hormone, whereas the protein-plus-carbohydrate individuals showed no changes. Growth hormone is an essential part of your muscle-building goals, as it helps to spare amino acids in the body. Also, cortisol— your stress hormone—was lowered the most in the protein-only breakfast. So why include the MCTs? Medium-chain triglycerides are easily absorbed fats that, unlike normal triglycerides, can be used immediately for energy. Studies on MCT usage have shown increases in growth hormone, more fat being used for energy, and an increase in metabolism . Having some fat at breakfast may also shift the body toward using more fat as fuel during the course of the day.

Brian Casad's Transformation Workout

In contrast, what you see here is Casad’s current program, which he calls “an athletic bodybuilder approach.” Keep in mind that he didn’t adopt these workouts overnight. He gradually increased volume
and intensity over time; so if you’re just getting started on a transformation of your own, you should have the same mindset. Start small, then add on.

Target Exercise for Thick Biceps

As the “bi” implies, each biceps has two heads : the long head, which is the outer half of the muscle and makes up the majority of the peak; and the short head, which makes up the inner half and provides thickness. Thicker biceps are more impressive from the front when relaxed and provide that baseball shape on the inner side of the arm when flexed. A great exercise that targets this head is the high cable curl. Stand in the middle of a cable crossover station and hold two D-handles attached to the high pulleys with an underhand grip while holding your arms straight out to your sides. Your body should form a T. Moving just at the elbows, curl the handles toward your shoulders, as in a front double-biceps pose. Hold the finish position for a second asyou flex your biceps hard and then slowly return the handles to the start position and repeat.

38 - 6 Awesome Deals You Can't Miss

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The Big Biceps Workout Program

Remember, muscles eventually get bored by the same old workout. They learn to be more efficient, and they just flat out quit growing in the absence of new challenges. By working smaller muscles first in your workout, you burn them out and require the larger muscles to work even harder to recruit more muscle fibers. And while this may seem contrary to the physiological standards for muscle expression, continual stress forces continual recruitment, which should translate into greater strength and size gains in the long run.

UGG campaign scores with Tom Brady

That’s the message being laid out in “THIS IS UGG,” the brand’s first global marketing campaign that looks to find synergy in connecting a man’s biggest moments with smaller ones. The campaign launches with a commercial starring New England Patriots quarterback Tom Brady with his father he prepares for a golf outing. The Brady father and son had a tradition of hitting the golf course every weekend, a tradition Brady, Sr., feared would end when the younger Brady, committed to the University of Michigan. Brady grew up in Southern California.

3 Partners Open 2XL Powerlifting Gym

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

Is "Healthy" Rice Killing You?

Eaters of white and brown rice have healthier diets— they take in more fruits and vegetables and less saturated fat and added sugar, a Baylor College of Medicine study of more than 14,000 adults showed. But all’s not well in Riceville. It turns out, the grain is often tainted with carcinogenic metals, especially when crops are grown in once industrial areas. In China, the concern is cadmium, a metallic compound that may cause cancer and kidney disease. In fact, a Greenpeace East Asia test found unsafe levels of cadmium in 12 of 13 rice crops sampled. Stateside, arsenic is the enemy, though the FDA has so far deemed levels too low to cause immediate adverse health effects.

43 - Meal Prep Hacks: 5 Healthy Recipes That Make Meal Prep Easy!

Week after week of clean eating can get, well, tedious. You can only down so much steamed tilapia and boiled chicken before you need a meal-prep makeover. When that time comes, lean on these recipes. You'll turn standard go-to ingredients like sweet potato, eggs, turkey, beans—and yes, even chicken—on their heads. Awaken your palette with these refreshing takes on your meal-prep staples!


Time for Football! Time for NFL Cheerleaders!

Preseason is in the tank, your fantasy football team should be drafted and the first game of the season is almost here. No doubt, this year will be filled with hard hits, breakaway runs, incredible catches and of course beautiful women cheering on their team from the sidelines.

Get Crushed: Lean and Ripped with the Perfect 10

It’s the score we use to describe a flawless performance at the Olympics. Or the number you and your buddies assign to the hottest chick in the bar after a few rounds of drinks (note: she’s about a 7.5 when you are sober). However, in this workout, the number "10" describes the number of gut-wrenching rounds and number of reps per set that you will have to survive in order to make it to the finish line. And if those ’10s’ aren’t enough of a challenge for you, try completing this metabolically-grueling workout in under 10 minutes. Do so, and the girl at the bar will be so impressed with your exercise prowess that you'll definitely get her attention.

Jacked Testosterone, Made Easy

Testosterone is many a wonderful thing. More muscle, less fat , greater strength – there’s a lot to like about T if you’re a hard-training gym dynamo. It is what defines you, not only as a lifter, but as a man. And while your soaring levels of this miracle hormone may be at peak levels in your teens and early 20s, it’s important to wrap your brain around one lamentable truth: nothing lasts forever. Though your testosterone levels are what define your virility, they start to decline 1.6 percent per year after 30. And with that decline comes a decline in other areas (that may or may not include the bedroom). Decreased strength, lower libido, unshakeable fatigue…the list goes on.


We'’ve all heard the saying "“ you are what you eat ". Assuming the axiom is true, it stands to reason that if you want to get big and strong, you have to eat with those goals in mind.

Swap Beef for This Awesome Burger Meat

Like beef burgers, you can cook salmon to a delicious medium-rare and the meat has enough oomph to stand up to stronger flavors, such as umami-packed soy sauce and wasabi mayonnaise. Follow this recipe, expand your burger horizons. Salmon Burgers with Wasabi Mayo Recipe by Michael Lomonaco, executive chef/partner of Porter House New York

7 Training Keys To Building Major Mass

It's been said that bodybuilding is both art and science. The creation of symmetrical muscle and the performance facet of posing contribute to the artistic aspect, but what about the science? The fact is, there's been enough research done on resistance training to call it a science, but there's a major difference between "bro-science" and "real science" when it comes to putting on quality size, as opposed to a bunch of fat.

51 Get 'One-Sided' for More Muscle
52 Team Up with Jamba Juice for a Healthy America!
53 Sqor
54 The Benefits Of Post-Workout Carbohydrates
55 iSatori Bio-Gro at
56 How To Get Your Girlfriend's Butt to Look Like Beyonce's
57 One Binge-Drinking Session Could Gut Your Gut
58 Training Mistakes Part 2
59 Exercise Sequence
60 Proper Warm Ups For Mind AND Body: The Shyt No One Wants To Talk About - Zach Even-Esh
61 Eat This Protein-Loaded Salad for Breakfast!
62 Cutler Nutrition Legend at
63 Cell Volume Strategy for Maximum Gains
64 Bigger Triceps, Healthy Elbows
65 Guys Don't Know Their Style Till Age 37
66 Plan For Success
67 The Tragedies and Triumphs of Kris Dim