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Colossal Calf Training | MI40 University - Ben Pakulski - Colossal Calf Training | MI40 University - Make your calves massive by learning the points IFBB Pro Ben Pakulski uses to buil...

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Rewind with The Ray's - "Raising Asia"- Episode 10-11 on #AMRTV

Rewind with The Rays as they Recap #RaisingAsia Episode 10-11. Check out more on #AMRTV. Get My Album on Itunes, Amazon, and Google Play, Amazon: http://amzn...

Flex Lewis - Evolution of Flex - Episode 3

In this episode of "Evolution of Flex", the third in the BSN® Exclusive series, Flex Lewis discusses his strategy and challenges in prepping for the upcoming...

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Top News
Sagittarius Horoscope for Friday, September 5, 2014

Friday, September 5, 2014 - You're probably feeling more enthusiastic about your prospects at work now. This new wave of optimism might be fed, in part, by something as simple as getting sufficient sleep. You could even have a feeling that a memorable event is going to occur today. But don't leave everything up to chance; the longer you believe in a fantasy, the more likely you can actually make it real. Let your star shine brightly for the world to see.

2 Mike O'Hearn

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Week of September 9th, 2014 “Captain America: The Winter Soldier” – One of the best superhero movies in years featuring thrilling action sequences including exciting fight scenes, car chases and a powerful and frightening villian called the Winter Soldier. Chris Evans again stars as the old fashioned superhero Captain America who is struggling with protecting a country that is more interested in spying on their citizens in the service of protecting them instead of fighting for their freedom. Lena Johansson reprises her role as the Black Widow and Samuel L. Jackson is great again as Nick Fury, the fearless leader of S.H.I.E.L.D. The film is filled with enough exciting action to propel the story forward toward it’s inevitable ending. It’s a ride well worth taking. THREE 1/2 BICEPS

Beginner's Nutrition Tips: Eating Order

To simplify, this means protein will always be broken down (oxidized) first because there’s no room to store it while the rate of oxidation for carbohydrates and fats will diminish and so stored in the presence of protein. In the same vein, it means the more carbohydrates you eat the more time the body will spend oxidizing it and less the body will spend oxidizing fat. Yes, this means most dietary fat in the presence of carbohydrates (and protein) will be stored in your body.

Push Through the Pain to Build Muscle

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

Straight-Up Forearms Workout

The  forearms  serve a number of duties. Not only do they flex and extend the wrists, but perhaps more important, they contract statically (along with the muscles of the hands) to assist in gripping heavy objects. It’s easy to see, then, how a weak pair of forearms could be the limiting factor in possessing elite-level strength. They also round out a top-level physique. If your grip is lacking, so too will be the amount of weight you can use on deadlifts, rows, weighted pullups, and other measures of brute strength. Guess how many successful  strongman  competitors have a weak grip: zero. Same goes for the top competitors in the IFBB—you got ’em or you can’t win.

Shock Your Chest Into Growing

It’s time to throw a wrench into your  pec training  with some hardcore, intense, extreme techniques, all intended to spark new muscle growth and take your chest beyond where it’s ever been. The following 5 chest-shocking methods have been tried many times over by expert trainers, champion bodybuilders and muscle-hungry gym rats with smashing success. So give them all a try (just not in the same workout – that’s cruel) and when your pecs refuse to go back into hibernation, feel free to blame us.

20 Essential Superfoods For Every Man's Diet

First, we polled 40 of the country's most respected food experts-registered dietitians, college nutrition professors, and authors-asking them each: What are the 10 most important foods every guy should include in his diet for maximum fitness? Then, as the results rolled in, we ranked our experts' recommendations.

8 Things You Should Do During Every Workout

Unless you’re forced to walk 50 miles on broken glass to get to your gym, the saying “the hardest part of going to the gym is getting to the gym” doesn’t really hold true. In fact, we think the toughest part about the gym is making the most of your time spent there. That being said, here are eight things you should do during every workout for maximum results.

Blast Your Back with the Inverted Row

Contract your back muscles and bend your arms to pull yourself up to the bar. When your chest touches the bar, slowly lower yourself back down to the arms-extended position. To increase difficulty, elevate your feet on a bench or seat in front of you.

Eat Yourself Huge

Here's where two tools come into play. The first is the bathroom scale. If you're lean, you should see the numbers increase. If they don't, you aren't eating enough protein and calories to push up your muscle weight. The second tool is a skin caliper to measure your bodyfat percentage. This will tell you how much of your weight is fat and how much is muscle mass. What you're looking for here is a decreasing bodyfat percentage, even if only slightly; any change in the negative direction is promising. Don't try to use the caliper by yourself or have just anyone take your measurements; you'll need to find a professional, either at your gym or in another health and wellness-type setting, who has experience administering such bodyfat tests.

25 Tips for More Muscle and Superstrength

3. Train delts to shrink your waist:  Want to look leaner without dieting? Develop the taper from your shoulders to your waist with this shoulder shocker: Hold a dumbbell in each hand. Now perform a lateral raise with your left arm. Keep your arm held up while you do a lateral raise with the right arm. Lower the right arm a quarter of the way down, raise it back up, then lower it all the way. Perform 10 reps like this. Rest three minutes, then switch arms. Perform one set first thing during your workout twice a week for four weeks.

Everything You Need to Know About IIFYM

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

Six Safe Alternatives to the Handshake

And over at the  Journal of the American Medical Association , the gloves came off with the publication of an  article  calling for a full handshake ban at health care facilities. The article suggests posting a sign that reads, “Handshake-free zone: to protect your health and the health of those around you, please refrain from shaking hands while on the premises.”

Leg Exhausting Routine for Building Bigger Wheels

Some people actually look forward to leg day, but for most it’s last on their list of training priorities, which explains why many men have large, strong upper bodies supported by pencil-thin legs. If you find yourself wearing pants at the gym more often than shorts, the following workout will give you some newfound confidence just in time for the beach this summer. If you don’t train your trunks, you can’t expect them to grow. And if you don’t train them hard – simply going through the motions won’t cut it – it will take much longer to see results, if you ever see them at all. In other words, it’s time to buckle down below the belt.

7 Protein-Packed and Carb-Rich Foods

Protein isn't the only thing you need to gain muscle mass . Don't be afraid of the carbs. But before you reach for a loaf of bread , here are seven nutrient-packed foods that give you the dose of protein and carbs that you need to get big. And they're all readily accessible at your local supermarket.

The Most Dangerous Things Dieters Do

While scaling back on specific macronutrients, like carbs or fat, may be key to successful weight loss, eliminating them completely won't do you any favors. The body needs some carbohydrates for energy, and small amounts of healthy fat to aid the absorption of disease-fighting antioxidants. If you're going the gluten-free, dairy-free, or vegetarian/vegan route, you've got to make up for the nutrients found in foods like whole-grain bread, low-fat milk or lean protein elsewhere in your diet. The smartest thing you can attempt to avoid altogether; sugar, says Mangieri.

The Intricacies of Peri-workout Nutrition

In this video, Hartman and Harris discuss the intricacies of peri-workout nutrition in ways that only lifters who are as abundantly educated as the two of them are capable. If it seems difficult to understand, don’t worry — even some of the best bodybuilders in the world struggle to keep up with their insight.

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Fighter Diet News

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

How the World's Top Health Experts Take Their Coffee

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.

The Best Medicine Ball Ab 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.

The Best Bodyweight Workout of All Time

HOW IT WORKS The circuit we’ve designed here doesn’t let up. When you train any squat variation, plus the pullup and the dip, you work nearly every muscle in your body, and your heart will race to supply them with blood and oxygen. Performing a decreasing number of reps—10 to 1—helps you keep the workout going despite being fatigued and builds the endurance that ultimately leads to being able to rattle off a high number of reps in one shot. In addition to getting you leaner, feel free to use this workout to  win bar bets about how many pullups you can do.

Ultimate Mass Building Routine

Gaining size isn’t as easy as it sounds. Your body is built to survive, not to look like an Olympia competitor, so putting on – and holding on – to muscle mass is a complicated, multilayered affair that can vary from person to person. But one thing everyone can do to maximize your ability to add new muscle is to select the right exercises – the type that will break down muscle tissue and trigger the hormonal responses that send your body into anabolic overdrive.

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.”

Lifting: A Gauge of Truth

Knowing what you need to do to reach your goal is the tricky part. It’s where you get outside help from somebody who knows more than you do. This is where surrounding yourself with the right group becomes extremely important. You need somebody to tell you where you fall short. It doesn’t matter if you think you look great in the mirror; you’re only seeing one angle of yourself, and even then you’re probably twisting your body in some weird contortion to highlight your best parts. Likewise, having honest training partners who will say “yeah, that looked good” or “that looked horrible” or “I don’t fucking know” is necessary. This goes for any sport or hobby. Eventually the truth will come out — would you rather it be in the gym or on the platform in front of an audience?

8 Ways to Burn More Fat

Getting cut and defined isn’t just about calorie counting. Heck, if that were true, anyone and everyone could get lean easily. While modifying your total calorie intake certainly plays a major role, the key to successful fat loss lies in strategies that actually alter your body’s metabolism.

29 - 6 Awesome Deals You Can't Miss

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Jay Cutler's Streak

It had been so long we’d forgotten what it was like. He’d forgotten, too. Thirteen years is an eternity in bodybuilding, but that’s the time that passed between Jay Cutler’s eighth-place finish at the 2000 Mr. Olympia, and his sixth-place finish, at the same contest last year. In between, there were 25 consecutive contests (including 10 Olympias) over 11 years in which he either won or placed second. The only three men who bested him during that run were current or future Mr. O’s.

Wake Up!

It’s not just about food, folks. Garza points to adequate hydration as key to energy levels. “It might seem to be common knowledge, but not drinking plenty of water throughout the day is an often overlooked cause of fatigue,” she says. “Foggy brain, lack of focus and/or cravings can all be signs you need to up your intake. Aim for a minimum of eight to 10 8-ounce cups of water a day to stay hydrated before, during and after you hit the gym. Use a water bottle to remain conscious of how many ounces you’re consuming throughout the day.”

Arnold Schwarzenegger: Back in the Day

Arnold Schwarzenegger: Back in the Day

Ask Men's Fitness: How Can I Project More Sex Appeal?

and direct are sexy. My guess is you’re doing two things wrong: You’re not being direct, and you let yourself get walked on. To their credit, assholes are direct with their intensions. They’re not sweet and attentive and waiting for her to do something. So make a move. This does not mean get drunk and try to sleep with her. What I mean is be bold: Ask her out, go for that kiss at the end of a good date, and don’t be afraid to tell her you’re interested.

Thigh Size

Leg extensions are great for carving detail into the quadriceps, and they warm up the knee joints like no other exercise. I recommend performing four sets of 12 to 15 reps to start off the thigh workout. However, squats are so intense that I believe even this is not enough to fully prepare the joints for squats. The next exercise on my agenda would be leg presses. Personally, I am a fan of the oldschool leg-press machines  in which you lie on your back with your knees above your face. I like the feel of that movement and the drama in pushing the heavy weight up over you. If you fail with it, you could be in trouble, so there’s a lot of motivation built in. In this case, the angled leg-press machine will suffice. Aim for four sets of eight to 10 reps of leg presses.

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.”

5 Common HIIT Misconceptions

Effective HIIT training will help you torch calories, build lean muscle,  lose fat , improve heart health, push your limits, and increase efficiency. But while the benefits of HIIT are plentiful, there are still some myths about this type of training that, if followed, can hinder your performance. Find out the truth behind these five common HIIT misconceptions to perform your intervals perfectly.

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.

Grill The Ultimate Bacon Burger!

You probably think you already grill the ultimate burger. Maybe you have your own secret weapon you blend into the burger meat. Or maybe you have a proprietary technique to shaping the patties. But, regardless of your burger convictions, you must suspend your opinions until you’ve tried the following version. The recipe comes from Steve Schimoler, the executive chef and owner of Crop Bistro & Bar , a commanding restaurant in Cleveland, OH, that’s built inside an old bank. In the basement kitchen of Crop, right next to the vault, they’re whipping up meatloaf bacon burgers. You read that last part, right? Meatloaf. Bacon. Burgers. After shaping a mixture that includes ground sirloin and brisket, Schimoler’s team bastes the meatloaf with ketchup and then enrobes it with bacon. They bake the meatloaf, refrigerate it, slice the loaf into rounds, and then grill the slices to slide into burgers. The result is pure pork-on-beef goodness. Slather atop some of Schimoler’s cherry barbecue sauce and take a bite. That experience you’ll undergo? That’s the feeling of your ultimate burger definition changing.

Get Stronger (& Bigger) Now!

Getting stronger —  whether it means setting a personal record on bench or moving up to the next set of dumbbells on curls — is a process. It takes months, even years, of hard training to achieve the lofty strength goals we tend to set for ourselves. It doesn’t happen overnight.

Hormone Control

A number of bodybuilders have e-mailed me requesting the same thing: “Can you check out my precontest diet?” Time and again, their approach to dieting is the same: no carbs. A no-carb or very-low-carb plan can be effective — it almost always means fewer calories, so that’s a plus. It also means insulin, a potentially fat-storing hormone, is controlled. But it doesn’t guarantee a ripped fat-free physique. Getting ripped is about controlling calories while simultaneously keeping hormones in balance. That’s what this article is about — providing the guidelines for a hormonal profile that will keep your metabolic rate humming to burn bodyfat. Here’s the data on six main hormones you need to know about.

Strong360 Podcast

Brandon Lilly and Chad Wesley Smith, two of the World's strongest athletes, kick off the inaugural episode of the Strong360 Podcast, with a discussion of their recent clinic experiences, Kilos for Heroes meet, the CrossFit Games and more!

Anytime Gains

HYPOTHESIS: Research confirms that our muscle strength is lowest in the morning and greatest in the late afternoon (5 PM - 7 PM). So if you consistently train in the late afternoon, you should be able to get bigger and stronger than if you consistently train in the morning.

8 Layering Essentials for Fall

The tonal look - combining light, medium, and dark gradients of gray — has been pacing Milan runways all year, walking a tight line between casual and formal. Now, with fall finally here, it’s the perfect time to try it on.

Fit in 15: Sled & Slams

Studies have shown that sprint speed, jumping ability and strength increase with the more weight you can push on a prowler-style sled. The converse is also true: those who can sprint faster, jump higher and are stronger can always push more weight than their counterparts. Because of the volume and non-eccentric style – you’re only pushing, people – of sled training it is a great way to put on mass for you skinny guys . And the good news is that these combine-style piece of equipment are becoming more and more common at the franchise gyms that most of us frequent.

The Olympia War Zone

For our preview of the 50th Mr. Olympia, we knew we had to take it to the next level. And thanks to the stars and planets aligning for us at just the right moment in the space-time continuum, we assembled an all-star team with nearly 40 years of combined pro contest experience, including 30 Mr. Olympia appearances between them: Jay Cutler, Dennis James, and the newest member of Team AMI/Weider, Flex Wheeler. Their collective involvement in the Olympia dates back to the early days of the ’90s, when Dorian Yates ruled, through the Ronnie Coleman dynasty of the late ’90s to mid-2000s, and up to the present reign of Phil Heath.

EliteFTS: 4 Inch Cambered Bar

The four inch cambered bench bar is great for increasing the ROM of the bench press. We suggest using this bar with a 2 or 3 board presses to cut down on the excessive shoulder range of motion. This way you will only increase the range of motion by � to 1 inch. This bar is also excellent for JM Presses and triceps extensions.

5 Ways to Boost Triceps Growth

The man who wants  bigger triceps  cannot live on pressdowns alone. Too often, we see guys in the gym—and maybe you're one of them—working his triceps to death at the cable pressdown station. Ten sets, 15 sets... whatever it takes to get them sore. But what the pressdown-happy masses don't seem to realize is that this exercise emphasizes the lateral (outer) head of the triceps. So if that's all you do, the other two heads of your tri's are going to be underdeveloped and you'll never get the kind of growth you're hoping for.

NFL Fit: Training Tips from the Seattle Seahawks

has gotten an inside look at how five NFL teams changed their game in preparation for the 2014 season. These hard-hitting stories will reveal what the players have been doing differently during this offseason compared to last year, in addition to providing workouts for you to try on your own. Check out what it really means to be NFL Fit with our exclusive preseason coverage.

49 Can You Spot-Target Fat Deposits? -

Since the article is about losing stubborn fat, I was referring to training in a fasted state and not Intermittent fasting. One could follow a IF dieting protocol without having to train in a fasted state. If you are training in a fasted state (first thing in morning after overnight fasting), you are losing out on making gains. It's great that you haven't lost strength or muscle and have improved your lifts but what is there to say that you wouldn't have done better if you had followed a proper pre-workout nutrition plan.


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51 5 Fitness "Rules" You Can Completely Ignore
52 Building the Perfect Monster
53 The Most Popular Mass Diets Explained
54 Add Leucine to Boost Protein Synthesis
55 - 5 Worst Foods You Can Eat Before Bedtime
56 MI40 University Final Week Photo Contest!
57 Should You Do Weight Training & Cardio on the Same Day?
58 NFL to introduce in-game player tracking
59 Grenade .50 Caliber at
60 The Power of Matcha Green Tea
61 20-Minute Muscle: Better Gains Through Shorter Workouts
62 Arnold Schwarzenegger: Exhaust Your Options
63 Cellucor COR-Performance Whey at
64 How to Stay Motivated for Life
65 Fred Smalls Trains Chest 3 Weeks Before the 2014 Olympia
66 The Easy Way to Make Awesome Beer Nuts
67 - Amateur Bodybuilder Of The Week: Anthony Empowered His Body
68 BASF and Stepan Lipid Nutrition lodge joint CLA health claim
69 Build the Ultimate Home Entertainment System
70 The Biggest Workout Excuses and How to Combat Them
71 Super Bowl Champ, Kurt Warner
72 The Five Pillars of Good Nutrition