Thursday, February 28, 2019
Arnold 2019 Preview: Which Women Will Rise?
Bodybuilder Jeff Everson Has Died
Jeff Everson, owner of Planet Muscle magazine and one-time editor-in-chief of Muscle & Fitness has died. He was 68. A bodybuilding and powerlifting competitor, at his peak Everson won the Masters Nationals, NCP bodybuilding competition and placed 6th in the Master Division for Mr. Universe.
Everson was married to six-time, Ms. Olympia champion Cory Everson, who is considered one of the best female bodybuilders of all time. Although the couple was divorced, they remained very supportive of one another throughout the years, up until his sudden death on Feb. 25.
His sudden passing was a result of natural causes, according to reports. In an interview with TMZ, Everson's family said that he was complaining of leg and foot pain prior to his death, but he suspected it was from powerlifting and nothing serious, according to the report.
“I’m just very sorry to see that he’s gone,” said bodybuilder Ric Drasin, who posted a tribute video to his late friend.
Here's a blast from the past as Everson demonstrates a combination curl/press to work biceps and deltoids in one exercise.
Our hearts go out to Everson’s family and friends.
Wednesday, February 27, 2019
Going to the Gym for Beginners: 10 Things You Need to Know
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2019 Arnold Classic Preview: Can William Bonac Repeat?
Tuesday, February 26, 2019
Clean Eating for Beginners: How to Lose Fat and Gain Muscle
Roman Reigns Revealed His Leukemia Is in Remission Last Night on 'Monday Night RAW'
On last night’s episode of WWE's Monday Night RAW, Roman Reigns kicked off the show with the announcement that his leukemia is now in remission, resulting in a thunderous ovation from the thousands in attendance at the State Farm Arena in Atlanta, Georgia. This response was echoed by an overwhelming outpouring of love from countless fans and fellow WWE Superstars across social media.
Reigns, 33, whose real name is Joe Anoa’i, relinquished his WWE Universal Championship and stepped away from the ring last October to concentrate on his health and get treatment for leukemia, which he first battled in his early 20s. When the illness recurred last year, Reigns was forced to not only step away from the ring, but to also publicly address his previous health struggles for the first time. “I’ve been living with leukemia for 11 years,” Reigns shared as he announced his departure before a sympathetic live crowd in Providence, Rhode Island at the time.
Four months on from the shocking news that Reigns’s cancer was back, and despite some rare appearances on social media, little was known about Reigns’s progress. Now, all has become clear.
Looking visibly excited to be back, Reigns made sure to soak up the atmosphere during his entrance, taking the time to shake hands and connect with fans, friends, and family at ringside. In an emotional moment, he touched the ring apron before entering the ring, illustrating his passion for being back in the WWE Universe. A “welcome back” chant soon erupted from the Atlanta faithful, choking up the "Big Dog."
“I missed ya’ll”, Reigns said, with a beaming smile plastered across his face. He went on to comment that he was a man of faith, thanking the fans for their support following the announcement of his illness. He shared that it was clear to him that this love, support, and prayers had made a positive impact on his recovery. “It gave me a new purpose,” he said.
Reigns went on to share that he fully intended to use the WWE spotlight and platform to support those that are in need just like he was. Getting to the update on his health, Reigns had the following news to share:
“When I made the announcement [that leukemia had returned], I said that I was gonna swing for the fences. We did better than that, y’all! We didn’t just swing for the fences; we hit a home run! So, when I tell you this, I am so grateful, I am so humble, and I am so honored to announce this… The good news is that I’m in remission, y’all!”
Fighting back tears, Reigns basked in the excitement of his audience.
“So, with that being said, The Big Dog is back!”
Appearing to be in great shape, fans didn’t have to wait long until the former Shield member returned later in the show to reunite with his partner, Seth Rollins, marking his return to action by making the save for Dean Ambrose with big Super Man punches to the face of Bobby Lashley and Drew McIntyre, followed by a huge spear to McIntyre.
Speculation will now run rampant as to what Reign’s role at WrestleMania may be, but for now, it is enough that one of the biggest WWE Superstars in history is on his way back to doing what he loves.
Monday, February 25, 2019
5 Things to Know About Eating Disorders in Male Athletes
Friday, February 22, 2019
Protein Rice Crispy Treats
Victor Martinez and Akim Williams Train Shoulders for the 2019 Arnold Classic
Sponsored Content
With only three weeks to go before the 2019 Arnold Classic, bodybuilding legend Victor Martinez and rising star Akim Williams get together to train shoulders, despite a deep and bloody gash to Victor’s finger.
In this MHP video you’ll get loads of shoulder training tips as well as witness the camaraderie of two tired and depleted athletes pushing each other while deep in contest prep, though still able to have fun…and have a killer workout. It’s only toward the end of the video that some of Victor’s true competitiveness sneaks out. Watch and see!
This content was supplied by MHP. For more information, visit mhpstrong.com.
Why Does This Dude Have a Sword at the Gym?
Men grunting under that bench press, deadlifting to hit that next PR, and burning away on that "fancy" workout machine—none are a match for this guy and his sword.
Perhaps practicing his survival skills, this guy was captured on Twitter full-on sword fighting while on an elliptical, treadmill, and bench. He swipes and stabs that sword like a pro, which might some regular gym goers might find odd, especially when there's "real" equipment around. But honestly, who would tell this guy that his "workout" is crazy when you see the way he's swinging that thing around—talk about multitasking at the gym!
Still, it does beg the question, "What is he training for?"
What is he training for...? pic.twitter.com/CeVxx455X2
— Guy (@apiecebyguy) February 20, 2019
Protein Rice Crispy Treats
Thursday, February 21, 2019
‘M&F’ Editor’s Workout Playlist: Hip-hop
Hitting the gym on a consistent basis isn’t an easy commitment, but making it to the gym is only the first part. Once you’re at the gym, you have to overcome your lack of energy that was most likely drained from work or school. On top of that, you’re still recovering from that chest workout that just kicked your ass the day before. As a result, you may need a bit of surge to get you over the hump, and this playlist will do exactly that.
This hip-hop playlist will help you power through your toughest workout. Filled with more than eight-hours of intense bass and drum heavy anthems from your favorite artist, this playlist will give your workout a solid change of pace. On this list you’ll find everyone from Drake, 21 Savage, Meek Mill, and others—with a few lesser known artists and throwback songs mixed in as well.
Give the playlist a follow if you need something extra for your next workout, or if you’re just a hip-hop fan.
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'SEAL Team' Star A.J. Buckley Talks About the Functional Workout He Uses to Stay In Shape for the Show
When you’re on a show like CBS’s SEAL Team, you’ve got to look the part of an elite operative. In real life, Navy SEALs are renowned for their intense training regimens, which turn their bodies into functional instruments of war, designed to pull off highly sensitive military missions around the globe. That means the actors on the show have to put time in the gym to make every episode feel as authentic as possible.
For A.J. Buckley, who plays Sonny Quinn on the series, this dedication to fitness quickly became a lifestyle. “There’s something spiritual about it,” he told us in a 2018 interview. “You get in a hard workout and exhaust yourself in the gym. The sun is just coming up and you’ve already kicked some ass. It’s a different mindset. It feels good.”
As the series has progressed, so has his training. We caught up with Buckley to learn more about how he stays in the type of shape that’s expected of a member of SEAL Team. Check it out in the video below.
Wednesday, February 20, 2019
Get a Look at ‘Umbrella Academy’ Star Tom Hopper’s ‘M&F’ Cover Shoot
Unless you’re hitting up the local comic store on the regular, the name Umbrella Academy probably meant nothing to you until a few days ago, when Netflix premiered its adaptation of the Dark Horse Comics series to pretty much universal praise. (Seriously, it’s awesome and well worth your binge energy.)
Very coincidentally, on the day the series debuted, the March issue of Muscle & Fitness hit stands, with Umbrella Academy star Tom Hopper on the cover. On the show, which blends superhero tropes with dark humor and a touch of the bizarre, Hopper plays the super-powered astronaut, Luther Hargreeves. Looking like he was plucked straight from the pages of the comic, Hopper’s physique is a sight to behold—he’s a lanky 6’5” with more mass than many NFL players. In the video below, we go behind the scenes of his cover shoot and learn more about the workout that helped craft his larger-than-life physique.
‘M&F’ Editor’s Workout Playlist: Hip-hop
Hitting the gym on a consistent basis isn’t an easy commitment, but making it to the gym is only the first part. Once you’re at the gym, you have to overcome your lack of energy that was most likely drained from work or school. On top of that, you’re still recovering from that chest workout that just kicked your ass the day before. As a result, you may need a bit of surge to get you over the hump, and this playlist will do exactly that.
This hip-hop playlist will help you power through your toughest workout. Filled with more than eight-hours of intense bass and drum heavy anthems from your favorite artist, this playlist will give your workout a solid change of pace. On this list you’ll find everyone from Drake, 21 Savage, Meek Mill, and others—with a few lesser known artists and throwback songs mixed in as well.
Give the playlist a follow if you need something extra for your next workout, or if you’re just a hip-hop fan.
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Tuesday, February 19, 2019
'SEAL Team' Star A.J. Buckley Talks About the Functional Workout He Uses to Stay In Shape for the Show
When you’re on a show like CBS’s SEAL Team, you’ve got to look the part of an elite operative. In real life, Navy SEALs are renowned for their intense training regimens, which turn their bodies into functional instruments of war, designed to pull off highly sensitive military missions around the globe. That means the actors on the show have to put time in the gym to make every episode feel as authentic as possible.
For A.J. Buckley, who plays Sonny Quinn on the series, this dedication to fitness quickly became a lifestyle. “There’s something spiritual about it,” he told us in a 2018 interview. “You get in a hard workout and exhaust yourself in the gym. The sun is just coming up and you’ve already kicked some ass. It’s a different mindset. It feels good.”
As the series has progressed, so has his training. We caught up with Buckley to learn more about how he stays in the type of shape that’s expected of a member of SEAL Team. Check it out in the video below.
Watch Brie Larson Train for 'Captain Marvel' on Her Instagram
Monday, February 18, 2019
Ask the Muscle Doc: Are Squats the Key to Maximizing Hamstring Development?
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Sunday, February 17, 2019
6 Life Lessons from Working at Gold's Gym Venice
Friday, February 15, 2019
Thursday, February 14, 2019
The High-Volume Triceps Workout for Huge Arms
You may never feel bigger than when your triceps are totally sore and crushed. Usually, this isn’t that tough to achieve – a few sets of pressdowns and dips and you can call it a day. But complete triceps development is not just a function of finding failure on a few exercises. The usual prescription of 3-4 moves and 9-12 sets is for the complacent among us.
This routine has you shaking things up with a wider variety of arm angles on a high-volume day, ensuring that every last fiber is taxed. The result is a sleeve-stretching pump and the kind of soreness that has you doing the slow strut past mirrors all week long.
You can use this routine as a one-off rut-buster or as your stand-alone triceps routine to correct an upper arm imbalance. Because it is higher in volume (16 sets) and you are required to go to failure on each set, it is not recommended to do this workout more than once a week and not longer than 4-6 consecutive weeks.
For each exercise, select a weight that brings about failure at the rep range listed. Rest no longer than 60 seconds between the first and second set. After reaching failure on the second set of each exercise, immediately drop the weight by half and immediately complete an additional 30 reps. If you fail prior to 30, rest no longer than 15-20 seconds before starting again. After reaching 30, rest 60 seconds before moving to the next exercise.
For an additional muscle-carving burn, flex your triceps hard for 3-5, 20-second sets at the conclusion of the workout, taking at least 20 seconds between contractions.
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Wednesday, February 13, 2019
Clone of M&F New Year Emergency Shred: Four-Week Workout Plan
Tuesday, February 12, 2019
Strawberry Cheesecake Bites
Chris Pratt Just Finished a 21-Day Bible-Based Diet Called ‘The Daniel Fast’
Chris Pratt is one of Hollywood’s reigning kings of physical transformations (second to Christian Bale's numerous body modifications). He’s no stranger to trying out different diets, but his latest one is taking him to church—literally. Pratt decided to start 2019 off Old Testament-style, revealing on his Instagram story that he was three days into “The Daniel Diet" on January 3.
“OK, hi, Chris Pratt here. Day three of the Daniel Fast, check it out, it’s 21 days of prayer and fasting,” he said in a video, according to People. He went on to say how this extreme fasting may impact his upcoming press tour. “It’s gonna coincide also coincidentally with the Lego Movie 2 junkets, so by the time you see me, I’ll probably be hallucinating. Stay tuned,” he said.
During a Feb. 8 interview on The Late Show with Stephan Colbert, Pratt also announced that he had just finished his fast and felt “actually amazing.”
The diet is based on the Book of Daniel in the Old Testament, and involves 21 days devoid of animal products and preservatives, and inclusive of fruits, vegetables, whole grains, legumes, nuts, and seeds, according to the U.S. National Library of Medicine.
In the Bible, Daniel limited his diet to vegetables and water to be able to cleanse his body and better focus on a spiritual connection to God, leaving behind distracting indulgences like meat and wine. The story goes that Daniel avoided the temptations surrounding him for 10 days. This is all unrelated, by the way, to Daniel surviving a night in the lions’ den (which Colbert admitted is the only part he remembers from the Book of Daniel). Despite the fast’s ancient roots, it didn’t gain modern attention until The Daniel Fast blog was launched in 2007; it's since grown in popularity among Evangelical Christians and churches throughout California.
The diet has similarities to veganism in that you can't consume any meat, eggs, or dairy products. To add another level of difficulty, followers of the Daniel Fast can’t have any sugars or sweeteners, processed foods, soda, or alcohol. So, what can you eat? According to Pratt, you can only eat “foods grown from seed.” For those of us a little less fluent in Old Testament phrasing, that means fruit, vegetables, and grains—specifically unleavened bread. Sounds intense—even Chris Pratt agreed, referencing his love of alcohol. “You know how much I drink,” Pratt joked on Colbert.
Pratt stated his reasons for doing the diet are two-fold. The actor admits that he had been struggling to find motivation to exercise and eat properly recently, especially this past December over the holidays. "These last couple of months, I have just not been that motivated to work out. And I’ve been eating," he said on an Instagram story in December according to USA Today. "And I know it’s winter and it’s holiday season. This morning I woke up and I’ve been determined that I’m going to get on it. And I don’t want to, but I’m going to do it, I’m going to start it today."
The second reason Pratt chose this bare bones, Bible diet is, because he was inspired by his pastor. Pratt has been involved with religion for most of his life but has become more vocal about his faith in recent years. Pratt told Colbert, “I was inspired by my pastor. It’s kind of like our Lent, you know, give something up.”
Many followers of the Daniel Fast include 21 days of prayer and spiritual practice alongside their fast. Pratt went on to describe how his faith helps him be the best version of himself for his friends, family, and fans—citing a quote from his pastor: “If the spotlight that’s shining on you is brighter than the light that comes from within you, it will kill you.”
Liz Weinandy, a dietician at the Ohio State University Wexner Medical Center recently broke down the Daniel Fast. She said the diet is lacking in “all kinds of nutrients” like essential fats and proteins and could be potentially dangerous for individuals with pre-existing conditions. While Weinandy supports intermittent fasting, she believes the long duration of the Daniel Fast makes it unhealthy and unsustainable.
According to the U.S. Department of Health and Human Services (HHS), too much restriction in a person’s diet is harmful. “Diets that severely restrict calories or the types of food you eat usually don't lead to lasting weight loss and may not provide all the nutrients you need,” read the report from the HHS.
Richard Bloomer, the dean of the University of Memphis’ School of Health Studies, conducted multiple small studies on the Daniel Fast and spoke to TIME about the diet's logistics. He said that after three weeks on the Daniel Fast, subjects can begin to lower risk factors for high blood pressure, cholesterol, and reduce oxidative stress. The Daniel Fast does not explicitly restrict the number of calories followers consume, but Bloomer says that participants end up losing weight because they are filling up on nutrient- and fiber-dense whole foods instead of meat, dairy and processed products.
Dr. Wayne Jonas, a family physician and executive director of Samueli Integrative Health Programs at the University of California said that most healthy people should be able to complete the Daniel Fast without a problem. People with chronic health conditions, especially those requiring dietary monitoring, should consult a doctor first.
The Go Small to Get Big Arms Workout
Big exercises build big arms. You can isolate your biceps and triceps as often as you’d like with low-weight exercises like kickbacks and concentration curls, but it’s compound moves, using heavy loads, that will make your arms grow.
Take a look at the workout below. The first exercises you’ll see on each training day are relatively big arm movements like weighted bench dips, skull crushers, and barbell curls. The lighter stuff comes last, when your arms are too spent to do much more. Gaining mass and size is all about priorities, and if your objective is to build bigger arms, start with big moves and finish with smaller ones.
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Monday, February 11, 2019
Flex Lewis's Olympia Jedi Back and Chest Workout
Flex Lewis’s open Olympia mission began in earnest in early December after he returned from a trip overseas with his family. According to his trainer, Neil “Yoda” Hill, the seven-time 212 Olympia champion didn’t miss a beat.
“The time off didn’t affect him,” Hill says. “Sometimes I wonder how it’s actually humanly possible that he maintains his level of muscularity.”
The first step in the training process is getting the neural pathways and muscle memory in working harmony. “We take the first two to three weeks getting his brain trained into movement patterns, then we increase poundage and turn things up,” Hill explains.
From there, they increase volume and weight, making adjustments along the way. The body-part workouts are carefully calibrated (see right), emphasizing controlled eccentric movements and high reps.
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For nutrition, Hill doesn’t believe in overthinking dietary strategies. He recommends applying commonsense macronutrient portions over six or seven meals a day. Hill advocates high-quality fare, preferably organic, while avoiding processed and artificial foods.
The charts here show the workouts Lewis is currently doing for chest and back as he builds himself up for the 2020 Mr. O.
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Chocolate Cookies and Cream Pancakes
The Titanic Triceps Workout
If bigger, stronger arms are what you’re after, stop with the endless biceps exercises and start concentrating on the muscle group that really matters: your triceps.
Your tri's make up at least two-thirds of the mass in your upper arms, and they should be afforded proportionate amounts of time—and respect—in your training. Below, we’re going to give you a different way to look at triceps training—one that doesn’t concern itself, like most bodybuilding programs do, with the inner, outer, and lateral heads of the muscle.
It’s important to know your anatomy to build the muscle you want, but when it comes to working hard, choosing the most effective exercises you can find, and getting real results, it’s your approach that counts—and the one we’re offering here won’t let you down. Now, get to work.
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Laying the foundation
Whether you include it in your program or not, there’s no upper-body exercise quite like the bench press for recruiting massive amounts of muscle. It’s a compound, multi-joint lift that hits virtually every muscle in your upper body, so improving your bench strength will help you everywhere.
And one of the best ways to get a bigger bench is to work your triceps, shoulders, and lats harder. All three muscle groups play major roles during the performance of the lift—especially your triceps, which help to lock the weight out in the upper half of your bench press. The more narrow your grip, the earlier in the lift your triceps kick in, so including extra triceps work in your training will have a direct effect on your bench press.
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Progress
Your primary goal with these workouts is to perform the prescribed number of reps and sets with more weight each time you train. With the moves we’re suggesting here, this won’t be a problem over a four-week period because you’ll improve quickly as you learn how the exercises work. To really gauge how well you’re doing, try this template for four weeks, take a few weeks off to see if your bench-press strength improves, then go back, plug this regimen in again, and see what you can do once your learning curve flattens out a bit.
If you keep adding weight to these moves—even small, gradual increments will do—your triceps will get bigger all around. For bench-press strength, each head of your triceps needs to get bigger and stronger, but if you simply train for strength the way we’re advocating here—as opposed to worrying about isolating everything with cables—you’ll gain startling amounts of mass in an aesthetically pleasing way.
The strength-endurance work you’ll be doing—in the form of backward and forward bear crawls—will pay dividends as well. After four solid weeks of our brutal bear crawl circuit, you should notice an ability to bang out more reps with heavier weight.
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The Workout
For the next four weeks, try this program on your chest day and arms day. Since the two workouts listed here both lead off with a form of weighted dips, you’ll have to take a long, hard look at your chest and shoulder training volume, as dips place a great deal of strain on both of these muscle groups, especially the shoulders. You may have to compromise here. For example, if your chest day includes two or more variations of bench presses, take one of these moves out of your workouts for these four weeks to concentrate on your triceps without risking overuse injuries.
This routine is structured to give you the best of two worlds—strength and endurance. For the two kinds of dips and your dumbbell exercises, the idea is to move a load in a controlled fashion, with proper technique, as quickly as possible. This entails lowering the weight—or your body—smoothly, then exploding back to the top of the movement with everything you have. Learn to train this way and you’ll make much quicker progress overall.
As a finisher on your second day of this workout, we’re throwing in a bear crawl circuit you can perform on your gym floor, in an aerobics room, or outside. Backward bear crawls are triceps killers, and by the time you’re finished combining these with pushups, your arms will be absolutely smoked, and you’ll be thankful for a few days off before it’s time to do it again.
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We Got Our First Look at Will Smith as the Genie in 'Aladdin,' and the Internet Took a Blowtorch to It
There's been a lot of buzz around Disney’s live-action remake of Aladdin starring Will Smith in the iconic role of The Genie. But when Entertainment Weekly first dropped images from the film set, fans were outraged at Smith’s flesh-toned appearance.
A whole new world. Check out the exclusive first look at Disney’s #Aladdin on the cover of the newest issue of @EW! https://t.co/WZkpxh4YNU pic.twitter.com/ch0zpbM7AQ
— Walt Disney Studios (@DisneyStudios) December 19, 2018
However, Smith assured fans that he would definitely be blue in the film, like the original Genie from the 1992 animated film, voiced by Robin Williams. Well, Internet, your wish was granted. During last night's Grammy Awards, the world got its first glimpse at Will Smith’s blue genie—and, well, it was definitely a thing.
No one knows where to begin with this reveal. Did Disney, with its enormous budget and talented team of designers, literally just spray paint The Fresh Prince of Bel-Air blue? (Uncle Phil would be furious). Is Will Smith’s Genie ripped or does he have a total dad-bod?
When asked about how he is going to follow up the iconic performance of Williams, Smith explained how he researched Williams’s work and noticed it was timeless and how much the actor incorporated himself in the character. Smith told EW this inspired him to infuse the character with a timeless version of himself, explaining, "And then that opened up for me… hip-hop, it opened up fashion.”
A Disney executive was quoted describing Smith’s Genie as “part Fresh Prince, part Hitch.”
While we’re not sure exactly what a “part Fresh Prince, part Hitch” Genie will be like, Twitter had plenty to say about what he looked like and sounded off below.
Imagine having the Genie look like this when you could have just ripped the software from Avatar ASDKFAHSKSKS pic.twitter.com/y1mg4eoArD
— Clarkisha Kent (@IWriteAllDay_) February 11, 2019
The Avatar comparisons were abundant…
rt for tobias like for genie.. trying to prove a point pic.twitter.com/OnsuN02cvc
— diondra (@filmyth) February 11, 2019
…as were call backs to Arrested Development. Tobias Funke is shaking.
Will Smith Genie gave me such a fright. Haven’t been this spooked since those Gushers commercials. pic.twitter.com/8qr8NlsaG2
— Cameron Scheetz (@cameronscheetz) February 11, 2019
Many likened Smith’s blue-bod to that of those creepy Gushers commercials from the '90s.
I feel nothing but a deep primal fear towards Will Smith as the new Genie. His ears are so big and his forehead stretches into infinity. I want to kill him with fire. Why do we have to suffer? A new #Aladdin film is just pointless. Please God, save us from this hell. pic.twitter.com/ogUlgDdkqN
— almighty axolotl (@almightyaxolotl) February 11, 2019
The general vibe viewers felt towards Smith’s character was an overwhelming sense of fear. Pretty rough considering Aladdin is technically a kid’s film.
They premiered this image at night??? We are supposed to sleep after this??? I have never known peace pic.twitter.com/zUzl8X1Axw
— Kyle Buchanan (@kylebuchanan) February 11, 2019
How are we going to go to sleep after this? Check your closets twice before bed, y’all.
Will Smith genie is what appears in my room when I have sleep paralysis pic.twitter.com/NzMDOgvkkz
— Jenny Nicholson (@JennyENicholson) February 11, 2019
You won’t be the only one.
What’s most baffling to me is that a human-shaped genie has been done and it was fine so like why NOT just slap some harem pants on Will? You can even paint him blue if you MUST. pic.twitter.com/4wC7niICJN
— Joanna Robinson (@jowrotethis) February 11, 2019
Fans of the Broadway version of Aladdin referred that there are ways to incorporate the blue of the animated original onto a live-action actor without being horrifying. Disney, before you create another live-action remake of a childhood classic, please take note.
In Smith’s defense, it is incredibly difficult to follow Robin Williams’ quintessential performance as Genie, especially after his tragic passing in 2014. But come on Disney, who approved of that dye-job? Hopefully the finished product that arrives in theaters will be more polished and a little less Smurf-on-steroids.
Aladdin is slated to premier May 24, 2019.
2-Day Strength, Size, and Endurance Back Routine
Varying your workouts is critical to avoiding training plateaus and seeing continuous results, but that doesn't mean you have to change every variable every time out.
The two weekly workouts below contain the same four exercises but are significantly different.
In Workout 1, reps top out at 10 with moderate rest periods and the two rowing moves sandwich the two pulldowns. There's even a dose of pre-exhaust mixed in, with straight-arm lat pull downs (an isolation exercise) preceding the multi-joint variation.
In Workout 2, reps increase, rest periods decrease and pull downs sandwich the rows. The exercises don't change, but your muscles will feel the difference.
Perform the two workouts with 2 or 3 days of rest in between: If you do Workout 1 on, say, a Tuesday, do Workout 2 on Friday. Training pace is key so each session hits the back muscles in its own unique way. The second due to the shorter rest periods, but you should feel a good burn throughout. In the first workout, don't be afraid to go heavy, even if it means extending the rest periods by 30 seconds or so. Think of Day 1 as your strength and size workout, and Day 2 as endurance training.
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Friday, February 8, 2019
The Prowler Workout Challenge for Strength and Stamina
Four weeks of 10-yard sprints with a Prowler sled with descending rest periods. “This is a true measure of strength, speed, and power,” says Jim Smith, C.P.P.S., owner of Diesel Strength & Conditioning. “The goal is to perform as many ‘repeats’ as possible without any loss of speed or diminished quality of movement. Forward torso lean, positive shin angle, and full extension of each drive leg should be maintained throughout.”
HOW TO DO IT
Record an initial 10-yard Prowler sled sprint with a stopwatch. Multiply your time by 1.1 to get your goal time for each subsequent push. For example, an initial 10-yard sprint performed in five seconds will produce a goal time of 5.5 seconds. You’ll then perform 10-yard Prowler sprints until you’re no longer able to match or beat 5.5 seconds.
You’ll do one “challenge” workout per week for four weeks. Each week, rest periods will drop by 15 seconds. In Week 1, rest one minute between sprints; in Week 2, rest 45 seconds; in Week 3, 30 seconds; and in Week 4, limit rest to 15 seconds.
WHEN TO DO IT
If you’re using this challenge for conditioning (aka cardio), do it at the end of a lower-body workout as a finisher. If you’re using it for speed training, implement it at the beginning of a lower-body workout immediately after a thorough warmup.
PERFORMANCE TIP
Aside from the aforementioned parameters, weight selection is key. “Load the Prowler with enough weight so you feel the resistance and have to lean forward into it but not so heavy that your sprinting speed is slow,” Smith says. If you want to extend the challenge, increase the weight on the sled after four weeks.
Thursday, February 7, 2019
The Rock Tackles Wrestling Documentary in ‘Fighting with My Family’
Dwayne “The Rock” Johnson and his Hollywood team are taking a humorous and heartfelt look at the life of WWE wrestler Paige in the film Fighting with My Family. The movie is based on the true story of Saraya-Jade Bevis (aka Paige), who was born to wrestling parents, made her ring debut at the age of 13 in the UK, and later signed to WWE in 2011.
Bevis, now retired from wrestling, went on to hold two WWE titles during her short tenure—the Divas Champion and the first NXT Women’s Championship. The film, developed under The Rock’s Seven Bucks Productions company, is based on a 2012 documentary originally produced by British television network Channel 4 about Bevis and her family, The Wrestlers: Fighting with My Family.
Co-funded by WWE, the movie stars Florence Pugh as Paige, The Rock as himself, and Game of Throne’s fiercest Lannister, Lena Headey, as Paige’s mother, wrestler, and promoter, Saraya Hamer-Bevis, who is fairly well known in the UK for wrestling while she was pregnant with Saraya-Jade. Nick Frost (Shaun of the Dead) plays Paige’s dad, now a former wrestler who promotes and trains in the UK and founded British professional wrestling promotion World Association of Wrestling, along with his wife and wrestler Jimmy Ocean.
The film, penned and helmed by Logan star Stephen Merchant, hits theaters Feb. 14.
Akim Williams's Arnold Classic Leg Workout
To prepare for the Arnold Classic, you have to go big or go home. That's why at the pinnacle of a brutal leg workout, trainer Oscar Ardon pushes IFBB pro and Arnold Classic contender Akim Williams to complete a super set of 15 leg extensions and 50 reps on the leg press. But before he could even work with the legendary trainer, MHP athlete Williams had to answer one question honestly.
Watch this video, shot eight weeks before the 2019 Arnold Classic, to learn what the question was and Williams's answer, then see what it takes to prepare to stand on stage with the best of the best in bodybuilding as Oscar pushes Akim to his limits. You’ll also pick up some great leg-building tips along the way. Check it out!
Wednesday, February 6, 2019
Hormones Infographic – Complete Guide to Your Hormones
I would like to present you an awesome infographic that shows how hormones are produced in your body and how they work. If you want to build muscle or get more fit you should be aware how your hormones work, so you can use them in your favor. This infographic will show you your hormones […]
See More Here: Hormones Infographic – Complete Guide to Your Hormones
Via MassGainSource - Gain Muscle Mass, Burn Fat & Accelerate Your Results - Feed https://www.massgainsource.com Via Bodybuilding Feed http://www.rssmix.com/5 Ways Social Media Is Messing with Your Brain (And How to Fix It)
Tuesday, February 5, 2019
Brie Larson Unveils Action-Packed 'Captain Marvel’ Scene
We’re on the brink of the first Marvel movie of 2019, and March can’t come soon enough. Hype for Captain Marvel is already exploding since this film leads straight into Avengers: Endgame (April 26). Captain Marvel also has a lot of firsts. It's the first time Marvel has a female lead (Brie Larson) in one of its film. Yes, this is the first time that the character of Carol Susan Jane Danvers (aka Captain Marvel) will ever be depicted on the big screen. The film also takes place in the '90s, which no other Marvel movie has done until this point.
[RELATED1]
Brie Larson unveiled an action-packed, 45-second clip showing Captain Marvel in serious pursuit atop of a moving train while Nick Furry (Samuel L. Jackson) and agent Agent Coulson (Clark Gregg) hunt her down. Albiet short, this clip does shed a bit of light on the tone of the movie, and the Captain Marvel character, which some casual fans may not know too well.
It’s still unclear if this is a continuation of the scene that was in the original trailer where Captain Marvel beat the brakes off of a grandma. The Anna Boden- and Ryan Fleck-directed movie hits March 8.
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Phil Heath on if He'd Try WWE: "No Question About It" (on One Condition)
Although most in the bodybuilding community expect Phil Heath to make a run at getting his Sandow trophy back from Shawn Rhoden, the seven-time Mr. O may have some other plans moving forward. Heath, when asked about a future in the WWE, didn’t shut the idea down. In fact, he actually entertained the thought of it.
If my back and hips can take it I’d be down no question about it. https://t.co/GK0AmJ6QYr
— PHIL HEATH (@PHILHEATH) January 30, 2019
However, the one holdup Heath mentioned would be his physical condition, noting both his back and hips as points of contention. He's put a ton of miles on his body on the journey to racking up seven Mr. Olympia wins, but all of that work has come at a price, as evidenced by various surgeries, including a hernia operation after the 2017 Olympia.
Still, Heath did make an appearance on WWE’s RAW several months back with his friend Mojo Rawley. In addition to Rawley, Heath is also friends with The Rock. Hell, Heath even geeked out over The Rock's physique a few months back.
At only 5’9”, Heath has an incredible physique that could play excellently when rampaging through the ring and tossing men around like rag dolls. Although he would be the most accomplished bodybuilder to step into the ring, the WWE does have a history of attracting bodybuilders early on in their careers. People like John Cena, Triple H, and Dave Bautista all dabbled in the bodybuilding world prior to making the switch.
In the case of Heath, this would be his second career switch, because he initially began his athletic journey as a basketball player. He went to the University of Denver and was on the basketball team all four years.
Obviously this is more just fun speculation at this point, but the thought of one of the best Mr. Olympias of all time having his WrestleMania moment would definitely be a surreal (and welcome) sight.
Monday, February 4, 2019
5 Techniques for Developing a Killer Quad Sweep
Super Bowl 53: The Best Trailers Played During the Game
Super Bowl 53 may have been the most boring Super Bowl I can remember, and the halftime show wasn’t so hot either, but the spectacle did have a bit of a silver lining. Among the millions of dollars spent on commercials for the Super Bowl, a handful of all-new trailers for some of our most-anticipated films were revealed.
Dedicated to all of those who couldn’t stand to watch the horrific Super Bowl performances by both teams, we’ve rounded up the best of the best for what you missed in the movie trailer realm.
Alita: Battle Angel (February 14)
Avengers: Endgame (April 26)
Captain Marvel (March 8)
Us (March 22)
Hobbs & Shaw (August 2)
Toy Story 4 (June 21)
Honorable Mention:
Million Dollar Mile (March 27)
Although this isn’t a movie, we're always going to pay attention when LeBron James creates an athletic competition show.