Wednesday, January 31, 2018
Beasts-Only Shoulder Workout
Your Expert Guide To Melatonin
The Spark: Peter Georgopolous
Lemon-pepper Chicken With Fingerling Potatoes and Kale
Chicken, kale, and potatoes need we say more? This recipe blends these three nutritious ingredients and packs some serious flavor.
Recipe by Chef Carlo Filippne
Cheesy Spinach Pie
Spinach pie is such a perfect appetizer, you won’t mind passing up fatty dips and chips.
For a minimum of calories, fat, and cholesterol, this starter provides protein and carotenoids to protect against cell damage, and vitamin K for proper blood clotting.
*Nutritional info is per 137g (side dish portion). To serve as an appetizer, serve in 68g portions.
Pork Burger With Chipotle Raspberry Sauce
Raspberries and chia seeds make a burger topping that’s high in fat-fighting fiber. Ketchup from a squeeze bottle? Not so much.
Chef's Tip: Poke the patties a few times with a skewer so the burgers remain flat during grilling instead of turning into meatballs.
Pear Crisp
Typically we look to meat for protein, which is logical. However, you can use vegetables, and in this case, fruit to get your fixing of protein.
Chef's Tip: Choose a variety of pears for tarts, pies, and crisps. Bosc or Anjou pears will yield optimal results here; Bartlett and Asian pears won’t.
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Lemon-herb Scallops
Scallops are a great source of lean protein and are super simple to prepare. Cooking them quickly under high heat on the grill helps keep them from drying out. The lemony marinade, made with fresh herbs, adds a fresh, citrusy taste.
Tuesday, January 30, 2018
The Ultimate Meat-Free, Nutrient-Rich Power Bowl
Your Expert Guide To Magnesium
Built to Last: UFC Legend Jens Pulver Wants to Go the Distance
Instagram Star Jen Selter Deplaned For Attempted Sarcasm
7 Bodybuilding Diet Mistakes That Are Sabotaging Your Progress
Chicken Gazpacho Salad
With inspiration from the classic Spanish cold soup, this salad is packed with fresh flavor and toothsome textures. Of course, we’re bringing the muscle-building protein to the table courtesy of the always-reliable chicken breast, with some peaches for a hint of sweetness to boot.
Tip: When summer is in full swing, forget the supermarket. For superior flavor and nutritional value, source most of your salad ingredients, like tomatoes and greens, from a local farmers’ market. You’ll save some cash, too.
Spicy Flatbread Lamb Burger
Warning: not all burgers are great for a muscle-building diet. Your typical fast food burger that is drowning in grease won't do you any favors. However, this spicy lamb burger straddles the line of being both delicious and nutritious.
Recipe by Chef Mark Fuller, Ma’ono (Seattle)
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Marinated Chicken Skewers
A tangy oil-and-vinegar marinade keeps these chicken kabobs moist while grilling. Feel free to mix the vegetables in any order, or sub in yellow or orange peppers for red and green.
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Lime-Dill Salmon
Balsamic Beef Tenderloin
Ronda Rousey Debuts in the WWE During the 'Royal Rumble'
After nearly a year of rumors, speculation, and vague statements from Triple H, it's finally happened: Ronda Rousey is officially a WWE superstar.
During the first-ever women's Royal Rumble last night, many viewers thought that Rousey would be a surprise entrant in the event. When the 30th entrant (Hall of Famer Trish Stratus) entered the ring, it appeared the rumors were false.
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Of course, that turned out to be a swerve. While Asuka (the women's Royal Rumble winner) was staring down current WWE women's champions Alexa Bliss and Charlotte Flair in the ring, Rousey made a surprise entrance to raucous applause.
Rousey emerged wearing a jacket and shirt styled after legendary WWE superstar "Rowdy" Roddy Piper. While Rousey was silent, she made sure to point at the WrestleMania sign in the arena—making her intentions clear: She's ready for the big leagues.
Who will be Rousey's first opponent? Time will tell. For now, stay tuned to Raw and Smackdown this week to see where Rousey ends up.
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Fire Up the Grill for This Healthy and Delicious Tangy Barbecue Chicken
If chicken breast is among your favorite go-tos for a tasty and reliable protein fix, you'll want to add this dish to your muscle-building arsenal. This version gets its kick from tangy apple cider vinegar and spicy mustard paired with just a little bit of brown sugar and ketchup.
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Monday, January 29, 2018
The Easiest, Best-Tasting Way To Prep Protein
Jason Poston's Timed Shoulder Shaper
Never Waste Another Warm-Up! Do This Instead.
Hannah Eden's FYR: Calories and Macro Calculator
Saturday, January 27, 2018
2 Leg-day Routines for a Strong, Sculpted Lower Body
Your Goal:
A lower-body workout that strengthens and sculpts your legs and glutes while challenging you to push your limits. And we’ve got the program to take you there. These two leg-day routines from Julia Ladewski, C.S.C.S., a strength coach, trainer, and fitness expert based in Highland, IN, incorporate both heavy lifting for strength gains and high-rep work to keep your conditioning in high gear. “Many women love to get stronger, so heavy strength moves like barbell deadlifts and squats aid in that,” explains Ladewski. “But higher-rep hypertrophy work also helps build muscle while increasing your caloric expenditure.”
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These two leg workouts are demonstrated by WWE Superstar C.J. “Lana” Perry, aka the “Ravishing Russian,” who says her strength and conditioning help power her to victory. Add both days to your program (modify the weight as needed), and you’ll soon see a major boost in both leg strength and definition and a little more strut in your step.
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9 Times Gym Crush Bakhar Nabieva Proved Strong is the New Sexy
Celebrity Trainer Anna Kaiser's 5 Tips for Staying Fit and Healthy
Friday, January 26, 2018
Mediterranean Sweet Potato Pork Sliders
Quinoa Shrimp Salad with Mango Dressing
Shrimp and the nutritionally dense whole-grain quinoa imbue this salad with plenty of clean protein that’ll show your muscles some major love. The quinoa and mango dressing can be prepared ahead of time and kept chilled separately for up to two days.
For the most sustainable catch of the day, aim to reel in domestic shrimp sourced from American waters. Or look for bags of the shellfish bearing certifications from organizations like the Marine Stewardship Council (MSC), a third-party company that seeks out sustainable wild fisheries.
The Brutal Abs Workout to Torch Every Inch of Your Core
If you’re one of those guys who don’t want to spend ample time carving out your abs, then you’ve come to the right place.
The Straight Up workout in our August 2013 issue, which focused primarily on the lower abs, was highly effective but also somewhat time-consuming, with 15 total sets. In the newer Level Up installment, we’re giving you a seven-set routine that touches on all major areas of the midsection—lower abs, obliques, and upper abs, as well as the deep inner core muscles. The meat of the workout is a tri-set incorporating hanging leg raises (lower abs), side planks (obliques and deep core), and Rocky Balboa–style weighted situps on a decline bench.
You’ll finish things off with an accumulated minute of L-sit holds that’s more challenging than it looks on paper. But, hey, we said the workout would be brief, not easy.
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Side Plank:
The basic side plank focuses on lateral core stability through isometric holds. You can perform the exercise either with your downside forearm on the floor or the arm extended. For an added challenge, raise your free arm toward the sky.
Toes to Bar:
All four exercises in the Straight Up workout targeted the lower abs; this is one of two exercises that do the same in the Level Up routine. On each rep, touch your feet to the bar at the top, using momentum from the bottom of the rep to help achieve a longer range of motion.
Dip Bar L-sit Hold:
This isometric hold targets the lower abs (though you’ll also feel the triceps working). Maintain balance by keeping your hips behind your hands. If the straight-leg version is too difficult, do it with bent knees. To make the exercise harder, do your L-sits on the floor.
Weighted Decline Bench Situp:
You’ll be targeting your upper abs here against additional resistance. But keep that resistance light, starting with a 10-pound weight plate, dumbbell, or medicine ball before gradually increasing in 5-pound increments.
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Salmon With Niçoise Salad
You’ve heard all the great things about salmon—the high protein content and healthy fats—but i’ve found that most guys (for a time, myself included) don’t keep fish in regular rotation because it doesn’t fill you up.
Even a fatty fish like salmon can leave you wanting; as the center of attention on a dinner plate, it just doesn’t do the trick the way that chicken and steak do. The problem, as usual, is a favor deficit; the more flavorful your meals are, the more satisfying they’ll be, which is especially key when you’re trying to get lean.
In this salmon with niçoise salad recipe, we don’t just hit the salmon with salt and pepper and throw it on a grill; we serve it on a niçoise salad with hard-boiled eggs, grape tomatoes, olives, green beans, and red and yellow peppers.
With shallots, parsley, oregano, garlic, and red pepper flakes adding depth of flavor, you’ve got a delicious clean meal that will satisfy with a relatively low overall caloric impact.
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Thursday, January 25, 2018
Sleep To Grow And Pray For Gains With Kali Muscle
The 10 Worst Bench-press Mistakes Made While Chest Training
The 5-Minute Core Circuit to Tone Your Abs
Just because you only have a few minutes left in your lunch break doesn't mean you can't fit a quick workout in. Here's a breezy 5-minute pilates-based workout courtesy of Hilliard Studio Method in Charlotte, NC.
Egg and Mushroom Pita Pocket
It’s tempting to ditch egg yolks in the name of good health, but that’s unnecessary, since all of the vitamins and minerals, and about half of the protein, is in the yolk. One whole egg and two egg whites boosts the nutrition of this breakfast sandwich and limits cholesterol and fat. Fortified eggs, such as Eggland’s Best, provide more nutrition for the calories, including heart-healthy omega-3 fats, like the ones found in fish. Mushrooms are low in sodium and provide B vitamins, including riboflavin, niacin, and pantothenic acid, which help your body harness energy from protein, fat, and carbohydrates. Mushrooms are a leading source of selenium and ergothioneine, compounds that support the immune system.
High-protein Strawberry-stuffed French Toast
You may consider French toast an off-limits indulgence. Not ours: We pumped up the protein with pureed cottage cheese and eggs, amped the fiber with whole-wheat bread and fruit, and kept the sodium low to prevent puffiness and bloating. The potassium in strawberries promotes fluid balance, and their vitamin C supports a strong immune system and protects cells against everyday damage.
Gluten-Free Pumpkin-Raisin Pancakes with Honey and Greek Yogurt
These grain-free, protein-packed pancakes are suitable for everyone, not just those avoiding gluten, and they include half a serving of vegetables, too. Pumpkin provides a bounty of carotenoids that your body uses to defend itself against damage during strenuous exercise and everyday living, and it converts to vitamin A on an as-needed basis. California raisins supply a serving of fruit, fiber, and potassium to help keep blood pressure in check, and sweetness without any added sugar. Ground cinnamon serves as an antioxidant that also helps to regulate blood sugar levels.
Oats, Raspberry, and Almond Parfait
It may appear dainty, but this nutritious parfait packs a punch, with 25g of protein and 11g of fiber. Greek yogurt is largely responsible for this meal’s high level of muscle-building protein and nearly all of its bone-building calcium. Recent research shows that almonds have 20% fewer calories than previously thought. That’s great news, since almonds are a stellar source of heart- healthy fat. Raspberries are bursting with fiber and vitamin C, as well as manganese, which helps your body make collagen, the connective tissue that boosts bone health and supports strong muscles and firm skin. Uncooked oats may be chewier than you’re accustomed to but delicious nevertheless.
Fat Loss Breakfast: Blueberry-banana Baked Oatmeal
It’s hard to tell, but a serving of blueberry-banana baked oatmeal sneaks in nearly a serving of fruit, along with soy protein, beneficial omega-3 fats from walnuts, fortified eggs, fiber, and complex carbs from the oats! This powerful combo will fuel your day and guard against energy fluctuations. Time-strapped breakfast eaters will find it hard to resist this dish, which doubles as a portable feast to enjoy before or after your morning workout. Prepare it once and eat it in the days ahead. To jack up the protein, pair a serving of baked oatmeal with Greek yogurt.
Photos: This Model Overcame an Eating Disorder, Hit the Weights, and Got Seriously Fit
Wednesday, January 24, 2018
Fit On Keto: How To Keep Lifting With A Low-Carb Diet
The 4-week Back-to-basics Workout for Muscle Growth
Whether you haven’t missed a training session or cancelled your gym membership two weeks into the new year, you want to make certain that you steamroll into a fitter version of you by giving yourself the best opportunity to get in the greatest shape of your life.
With that in mind, we're going to spend the next four weeks building a strong foundation. By becoming proficient at the nuts-and-bolts exercises that should make up the bulk of your training program, you'll also develop a base level of strength and conditioning to set the stage for your greatest gains yet in the months to come.
Each workout in the foundation program begins with a superset of two big compound movements focused on developing strength. Then, you'll move into some higher-rep, unilateral (one limb at a time) work to develop structural balance and help with injury prevention. Finally, each session ends with a bout of conditioning to build work capacity and provide additional volume to your workouts.
This program has you training four times per week and follows an undulating periodization model—which means the reps, sets, and total volume change each week of the program. Solidifying your foundation is all about sticking close to the basics, so all the movements included should be familiar to you.
It should go without saying, but to get the most out of this or any training program, you should eat nutritious foods designed to fuel your workout and optimize body composition, as well as get adequate recovery and sleep. If we're talking about building your fitness foundation, what you do outside the gym truly is just as important as what you do in the squat rack.
Program notes
On each exercise, when the rep ranges increase during a certain week, reduce the weight. When the reps decrease, increase the weight. You should use a load that allows you to perform all reps perfectly with one or two reps “left in the tank” at the end of each set. Always prioritize good and safe technique over adding additional weight.
Each of the three conditioning exercises should be done with maximal effort. You should attempt to push the pace on the sprints, bike sprints, and rower for every set. The shorter the length of time/distance on the conditioning set, the more speed you should be able to generate per set.
On each exercise, perform the eccentric (lowering) phase under control and lift (concentric) phase explosively. Be sure to pay attention to rest intervals, as they're key to producing the proper training effect.
7 High-protein Snack Hacks to Help You Stick to Your Meal Plan On-the-go
Abs 101 Workout for a Shredded Six-pack
Picture this: Two guys strolling the beach, checking out bikinis, both of them regular gym-goers. One has 18" arms, a billowing chest and...a baby-smooth midsection. The other guy's arms barely stretch the tape to 16" and his chest, while defined, doesn't cast nearly the shadow as his buddy's. But from pecs to pelvis this guy has a crisp six-pack, edged with a clearly defined pair of obliques and some nice serratus action going on.
Now, which guy's physique do you think is going to draw more attention from admiring eyes? To paraphrase ZZ-Top: Girls go crazy for a sharp-abbed man.
With this abs primer and three-part workout at your disposal, you'll have a better understanding of your own abs anatomy and possess the tools to develop an impressive six-pack of your own, not to mention grab the attention of the fairer sex.
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Six-pack?
While the Rectus abdominis is colloquially known by many as the "six-pack," some people may display four "rows" of abs, giving them an eight-pack, while others (most notably Arnold Schwarzenegger) show just a four-pack. Rather than indicate anatomical variations in the actual abdominis muscles, the number of packs a person displays is determined by the number of bands of fascia (a kind of connective tissue) crossing the abdominal region.
Think of rubber bands stretched around a balloon. The bulges in the balloon represent the parts of the Rectus abnominis that we see. Just as strips of the balloon are pulled in and obscured by the bands, so too are strips of our abdominals covered by fascia. So, no matter how many sets of crunches or legs raises you do, the number of rows of "abs" you have now will never change.
Breathe!
While it goes without saying that proper breathing is important during your training for every bodypart, during abs work it's especially important. When you follow up a deep inhale with a forceful exhale you actually work your intercostals—muscles that lie over, under, and between your ribs. In effect, you're training them. Strong intercostals give you the ability to take deeper breaths, which helps move oxygen to hard-working muscles. Think of dynamic breathing during your abs workouts as a Catch-22 with benefits.
Abs Anatomy
Before delving into the routine that will turn abs of dough into abs of steel we should provide a refresher course in the anatomy of the muscle groups which together we commonly refer to as the abs.
Muscles You Can See
Rectus Abdominis
This is the ol' six-pack; the muscle group that turns heads, of both interested ladies and envious guys. The rectus abdominus originates at the bottom of the sternum and inserts at the pelvis, and is responsible for pulling your knees up to your torso and vice versa. It's important to keep in mind that when we talk about training the upper and lower abs it's all part of the same muscle group, just different ends of it.
External Obliques
The external obliques run diagonally down the sides of your body, between your rectus abdominus and lats. They're the ones that give the torso that detailed look that indicates a well-conditioned athlete or contest-ready bodybuilder. The function of the external obliques is to twist the body from side-to-side, and therefore are utilized throughout every day, not to mention during every exercise that requires lateral stabilization.
Serratus
These are the fingerlike muscles you find running from your lats to the sides of your ribcage. Because of their positioning and connections, they need to be trained differently from the other muscle groups of the abdominal region.
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Muscles You Can't See
Transverse Abdominis
The transverse abdominus lies directly below the rectus abdominus and while it's invisible to the eye, training it will pay off big dividends for those looking for a slimmer waistline. Think of the muscle as a girdle that covers the front of your lower torso, keeping organs from distending out past your ribcage. Having control of your transverse abdominus can make a marked difference in the appearance of your midsection.
Internal Obliques
Lying below the external obliques are the internal obliques which, while not visible without a scalpel (ouch), serve a similar purpose to the external obliques. They actually run in the opposite direction of the externals to provide a powerful set of torso muscles that can torque the body left and right with great force and precision. There isn't a sport, from hockey to baseball to golf, that doesn't employ the internal obliques extensively.
Intercostals
These muscles actually run beneath and between the ribs, and aid in inspiration and respiration.
The Workout
In putting together the ultimate abs routine, you want to make sure to hit each of the four visible muscle groups. But, by the same token, you don't want to create such a long, arduous routine that you'll never want to do it. So, a combination of thoroughness and efficiency is key, and the best way to achieve that is by figuring out a way of hitting the most areas of the abdominal region using the fewest exercises.
As you probably know, there's a wealth of abs exercises at our disposal that cover every square inch of the midsection. But for our purposes we will limit your workout to six of our favorites, to be performed in three different pairings twice a week, followed by what we call "Gut Busters" [see Exercise Descriptions].
That's six workouts a week—a lot to be sure—but the right amount if you want standout abs come June 21. Also keep in mind that each of the three distinct workouts should take you a total of around five minutes—brief, but intense and effective.
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Exercise Descriptions
Hanging Knee Raise
Grab a pullup bar with a shoulder-width overhand grip, making sure your arms are completely straight and your feet are off the ground. This is your starting position. Brace your core and use your abs to raise your knees toward your shoulders. Pause when the tops of your thighs reach your chest. Return to the starting position. This aims at the lower rectus abdomens.
Alternate Knee Crunch
Lie on your back on the floor with your legs tucked up so that your thighs are perpendicular with the floor and your lower legs parallel with it. Clasp your fingers behind your head or cup the back of your head and alternate pulling each elbow to the opposite knee. Concentrate on curling your torso forward with each rep and returning to the start position with the opposite movement. This hits the upper rectus abdominus, obliques, and intercostals.
Flutter Kick
Lie on your back on the floor with your arms down at your sides and the backs of your hands tucked under your hips. Alternately raise one leg, then the other, from a position of an inch off the floor to about 8" off the floor. You're essentially doing with your legs what you do when you're swimming. It's a quick but controlled movement. This targets the lower rectus abdomens.
Kettlebell Crunch
Lie on your back on the floor with a kettlebell (or dumbbell) on chest. Twenty-five pounds should do the trick to start. Bring both feet in so that they're flat on the floor. Keeping the kettlebell against your chest, tighten your core and use your abs to crunch up, raising your torso off the ground. Pause at the top before returning to the starting position.
Bench Knee-In
Sit on a bench with a 10-20lb dumbbell (to start) placed on one end between your feet. Press your feet together and lie back, holding the end of the bench above your head. Raise the dumbbell with your feet by pulling your knees in toward your torso. Extend your legs until they're straight, and withdraw them again. This is a great exercise for your lower rectus abdomens and your intercostals.
Weighted Situp
Hold a plate either against your chest or behind your head as you perform situps.
Cat Camel (Gut Buster)
Get on all fours with your back straight, but your stomach relaxed. Suck your stomach in as far as it will go while curling your spine. Hold this position for 30 seconds with minimal breathing.
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Fat-burning HIIT Workout Routine That Takes 30 Minutes or Less
Time is of the essence with your busy schedule, which is why we’ve got your workout routine covered. Here's one of our favorite half-hour-or-less workouts to trim and carve your body. All you'll need is your body for this one, so snap a pic of the workout and get to sweating no matter what. Options make the heart grow fonder—and fitter!
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Instructions:
Perform all 5 rounds as quickly as possible for a fat-blasting workout that will leave you drenched. Rest 1 minute after each round.
Workout by: Dan Rodriguez, owner of 201 Fitness
How to Perfectly Grill a Mouth-watering Burger
Just because the leaves have turned colors and we’re all swaddled in jackets doesn’t mean your burger has to suffer on a stove until Memorial Day. If you think grilling is only for the warm months, you’re wrong. We’re not saying light it up during a blizzard, but pick your spots correctly and grilling can be a year-round endeavor.
“Peak grilling season is over, but that doesn’t mean you have to put the grill away entirely. You just have to be smart about it,” says chef Josh Capon, owner of Bowery Meat Company (joshcapon.com). “By using a fire starter [he recommends Pine Mountain ExtremeStart Firestarter], it will light quickly, so you don’t have to stand in the cold just babysitting the fire.”
Whether you’re tailgating at Gillette Stadium or cooking your own game-day smorgasbord, a burger is a year-round meal. But Capon says this time around, don’t make the same mistake you probably made over July 4: grilling your food directly over the flame. “People tend to think that grilling over a high flame will cook the burger faster and make it more flavorful,” he says. “In reality, grilling on too high a setting will overchar your burger and leave you with a raw center. For the best-tasting barbecue, you want to cook over hot, ashy gray charcoal.”
'Raw 25' Recap: WWE Superstars Return for a Night of Epic Matchups
If you’ve ever done some channel surfing on Monday nights, chances are you’ve run into an episode of WWE’s Monday Night Raw. After two-and-a-half decades of live sports entertainment for millions of viewers, the iconic show is a veritable institution—and for its 25th anniversary, Muscle & Fitness attended the milestone episode to provide a first-hand account of the festivities. Here's a recap of what you'll want to keep watching over and over again.
A stunning intro
Raw 25 started with a rare appearance from Vince McMahon, WWE’s infamous chairman and CEO. While McMahon ridiculed the crowd as usual, fans got a big surprise—an entrance from “Stone Cold” Steve Austin, who was welcomed to the arena with massive applause. As any Raw fan would hope and expect, Austin did the two things he’s become most famous for: chugging beer in the ring and delivering a Stone Cold Stunner to McMahon. Hardcore fans of the Attitude Era couldn’t really ask for anything more.
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A champion's return
The Miz clearly hasn't been happy about Roman Reigns' victory in the Intercontinental Championship—and he finally got to put his money where his mouth is by facing Reigns for the belt. While the two had a brutal back-and-forth, The Miz eventually won out thanks to distractions from his teammates, the Miztourage.
A Calvacade of Cameos
Throughout the night, RAW 25 ran a series of backstage scenes with a veritable who’s-who of famous WWE Hall of Famers and superstars, including Teddy Long, Ted DiBiase, and the Acolytes Protection Agency. However, three moments stood out among the rest.
In the first, Alexa Bliss went face-to-face with Smackdown’s Charlotte Flair—and her dad, the legendary Ric Flair, made a surprise appearance to defend his daughter:
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In the second, Elias came face-to-face with another famous guitarist, Chris Jericho, who made sure to put Elias on "The List":
Finally, AJ Styles was interviewed by the beloved, longtime WWE announcer “Mean” Gene Oakerlund, with AJ even doing his best Randy Savage for good measure:
The Return of the Deadman
Few moments at Raw 25 were more anticipated than The Undertaker's long-awaited return. “The Deadman” is a WWE mainstay, having appeared on the very first episode of Raw. After losing to Roman Reigns, many wondered if The Undertaker's match at WrestleMania 33 would be his last.
‘Taker’s appearance provided more questions than answers, however. His speech appeared to be deliberately vague, with some fans wondering if he had subtly confirmed his retirement. Is the heavily rumored match with John Cena at WrestleMania 34 simply a pipe dream? Right now, all we can do is wait and see.
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Speaking of Cena…
“The Face That Runs the Place” isn’t one to miss out on a major WWE event, as he crashed Elias’ one-man concert at The Barclays Center. Unfortunately, Cena was caught off guard by Elias, and ended up getting smashed by Elias’ guitar. Chances are, this isn't the last we’ll see of this feud.
Getting Ready to Rumble
While much of the show was focused on nostalgia, it also provided plenty of set up for WWE’s next big event: The Royal Rumble. While Sasha Banks got the winning pin during the 4-on-4 women’s tag team match, Asuka came out on top by betraying her teammates, cementing her as the favorite to win the first-ever women-only Royal Rumble match.
Former WWE superstar Christian returned to do an episode of his talk show “Peep Show” with Seth Rollins and Jason Jordan, only to get interrupted by The Bar (Cesaro and Sheamus). Rollins accidentally knocked into Jordan during The Bar’s assault, increasing tension between the two in the lead up to their Tag-Team Championship defense on Sunday.
And, of course, an episode of Raw wouldn’t be complete without Braun Strowman destroying something. This time he threw Brock Lesnar into an announcer’s table, making it clear he fully intends to win the Universal Championship Belt.
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“Suck It!”
Austin wasn’t the only Attitude Era star to return on Raw 25. In the Manhattan Center, Triple H and Shawn Michaels reunited with their D-Generation X teammates The New Age Outlaws and X-Pac alongside WWE legend Razor Ramon. Finn Balor and his “Balor Club” teammates also joined the festivities, joining in on a ceremonial cheer with their famous “Too Sweet!” hand gesture. When The Revival tried to crash the party, both the Balor Club and DX quickly put them in their place.
To Another 25 Years
Ultimately, Raw 25 was what many expected it to be: A celebration of the past and a look into the future. While Monday Night Raw might not be on cable TV in 25 years, we’re sure it’ll survive by doing what it does best: entertaining.
Dwayne 'The Rock' Johnson's Chest Routine
Dwayne "The Rock" Johnson is at the very forefront of the fitness world. He's married Hollywood stardom and elite-level muscle-building to a point where you wonder how he has any free time at all. Just look at the attention he's garnered from this website...
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If one were to glance at Johnson for just a second, one of the first things that'd leap out is his absolutely massive chest. After all, to sport an entire pecs' worth of tribal tattoos, a little definition is required.
Johnson's got more than a little definition, however. His absolute dedication to building a near perfect physique naturally includes an intensive chest regimen.
What follows is the four-week chest program that "The Rock" uses, and while we wouldn't suggest running to get any tribal half-sleeves, if you could manage to complete this routine, we'd imagine "The Rock" would raise an eyebrow in your direction.
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The Workout Plan to Lose 15 Pounds
Plenty of people are perpetually unhappy with their weight. Even these folks wouldn’t be considered obese, per se, they might just have enough extra pounds to be considered overweight.
But we have good news. Whether your spare tire is a result of holiday overeating or some long-term unhealthy habits, you can beat those last 15lbs by following a killer workout plan. We consulted with Andrew Borsellino, C.S.C.S., co-founder of Precision Sports Performance, and Thomas King, C.S.C.S., strength and conditioning coach with JK Conditioning, to build the ultimate workout routine to get you confident and shredded in two months.
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“The hardest part always is just getting started,” says Borsellino. “If you lack self-esteem and are wary about walking into a gym or studio, or visiting a nutritionist to get your journey going, an important first step should be trying to find a place where you feel comfortable and a coach or trainer that you connect with.”
But if you’ve been fit in the past and know the ropes around the gym and want to go it alone, our simple plan will help you get off on the right foot.
“When getting started, make sure you start the right type of program,” says Borsellino. “If you get going on a program that is way too intense right off the bat, it may keep you from continuing and reaching your goals.”
Furthermore, if you’re unprepared for a high-intensity workout program, you could potentially be walking the path to injury. At the same time, starting a workout program that’s too easy or not stimulating could just lead to boredom—and boredom makes you more likely to quit.
King adds: “In my experience, the easiest way to sneak fat loss work into your routine is through the use of circuits and complexes. Nobody really wants to spend an hour running on a treadmill when you could be doing more engaging exercises like kettlebell swings, thrusters, and squats. I also like to include at least one more traditional strength training day per week. It allows for recovery from the demanding circuits and the lower reps will help preserve muscle tissue during the fat-loss stage.”
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Finally, remember that not all workout plans work for everyone. Everybody is different, and different stimuli will lead to different results, but the most important thing to remember is that this is a lifestyle. “Small changes at a time lead to big improvements and lay the foundation for a healthy life,” says Borsellino.
The workout
The following workout program, which comes courtesy of King, incorporates three workouts per week: two days of circuit training and one day of strength training. Perform these workouts on nonconsecutive days for eight weeks. Before each session, do a light warmup that includes aerobic exercise (like walking on the treadmill for 5-10 minutes) and dynamic mobility work (like banded shoulder dislocations and rotational hip dislocations).
Instructions
Day 1 circuit: Perform one set of each exercise before resting. After you have completed one full round, rest for two minutes and start again. The goal is to complete five rounds as quickly as possible. For an added challenge, time yourself and see how you progress as you move through the eight-week program.
Day 2 strength workout: The strength day will stick to the basic lifts and pair two complementary movements as a superset. Perform exercises in the same superset (marked A and B), then rest 1½-2 minutes. Repeat for the prescribed number of sets.
Day 3 circuit: The second circuit incorporates a dumbbell complex. Choose a dumbbell weight you can use for all the exercises, and be sure to do each exercise without putting the dumbbells down. If that’s not difficult enough, after each complex, row 100 meters as quickly as possible. Complete five rounds of this circuit in as little time as possible. Time yourself and see how you progress over the next eight weeks.
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Tuesday, January 23, 2018
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4 Weeks to Massive Muscle Program
Building mass may not always be easy, but it’s pretty simple: Lift hard (and with high volume) and eat a lot. On the training side, we offer the following month-long program. These four weeks of mass-gaining are full of straightforward exercises done predominantly in straight set fashion, with minor influences of intensity techniques (drop sets). These workouts will typically involve lots of rest and heavy to moderate weight. The key to this program is that you’ll only be training each body part one day per week during the four weeks, so you’ll need to get after it like gangbusters each time out. You should anticipate a few days of soreness following each workout, due to the high volume (total number of sets) involved—this is why we designed the split with three full rest days, as follows:
DAY 1: ABS AND LEGS
Leg day is heavy in the squat category to hit the entire leg musculature sufficiently (quads, hamstrings, glutes). You’ll start off with front squats and leg extensions, blasting the front quads. Then, you’ll move to standard squats, followed by leg curls. And though you’ll already feel thrashed from two other squat moves, you’ll then go to the Smith machine squat, (where you don’t have to worry so much about balance), placing your feet slightly out in front of you, and you’ll finish off with lunges.
The amount of weight on each squat set will naturally decrease; in other words, you’ll be strongest on your first exercise (front squats), but will likely have to go lighter on regular squats than you normally do (assuming you typically do squats first in your leg workout), as it will be your third exercise. That said, we suggest you switch the order of squats each week—in week 2, for example, do regular squats first, and in week 3, start off with Smith machine squats. This will ensure a well-balanced leg protocol through the course of four weeks.
DAY 2: CHEST AND TRICEPS
You’ll train chest and triceps the day after legs. After hitting the meat of the chest with flat-bench barbell presses, you’ll immediately attack the pecs from the same angle with dumbbells. And similar to how you alternated between squat variations for legs, each time you train chest, perform a different angle (flat-bench in week 1, incline in week 2, decline in week 3 and flat-bench again in week 4) first in the rotation, starting with the barbell version, then following that up with dumbbells. You’ll end chest day with an isolation move (cable flye) to finish things off with an incredible pump before moving on to triceps. Your triceps training will involve bread-and-butter exercises performed in the traditional hypertrophy rep range (8-12) to pack maximum mass onto the upper arms.
DAY 4: SHOULDERS, TRAPS AND ABS
Day 4 has you hitting shoulders and traps, beginning with a compound exercise, the behind-the-neck overhead press. If you have pre-existing shoulders issues, by all means do the standard version (in front of the head). But if you’re able to do this move, it’s great for adding size to the delts. After three other compound moves (dumbbell presses and Smith machine and dumbbell upright rows), you’ll finish with the leaning lateral raise, which allows for more emphasis to be placed on the delts as opposed to the supraspinatus muscles, and the reverse pec deck, which targets the rear delts.
You’ll train your traps with two versions (barbell and dumbbell) of good ole fashioned shrugs, six sets total using relatively heavy weight. Then, you’ll finish with abs—double crunches, which hit both the upper and lower abs.
DAY 5: BACK AND BICEPS
You’ll begin back day with the deadlift, which is as much a leg exercise as it is a back exercise; that said, for back and overall body mass, the deadlift is tough to beat. You’ll follow that with the dumbbell version before moving to bent-over and dumbbell rows, targeting the upper and lower lats, respectively. T-bar rows and lat pulldowns will finish off the volumous 20-set back workout. For biceps, nothing fancy—traditional barbell curls, preachers and hammer curls will hit both biceps heads with heavy weight to promote size.
NOTE: The following workouts do not include warm-up sets.