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ANNOUNCEMENTS - Press Releases

MD Magazine: September 2014 Issue | Muscular Development

14mdmag-september

In Our September 2014 Issue of MD Magazine...

Steve Kuclo 8 Week Out Arm Workout - Mr. Olympia 2014 | Muscular Development

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Steve Kuclo Blows Up Arms 8 Weeks Out from the 2014 Mr. Olympia

MD Radio: NPC USA 2014 Recap | Muscular Development

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Bob Cicherillo is Joined by David Baye to Recap the 2014 NPC USA's

IFBB Pro Ken Jackson Day in the Life Series | Muscular Development

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Day in the Life with IFBB Pro Ken Jackson

My Great “Arnold Schwarzenegger” Expose | Muscular Development

14wildarnold

My Great "Arnold" Expose: The Wildest Story I Ever Wrote

PBW Radio: Is Phil Heath Playing with Fire? | Muscular Development

14pbw-postusa

PBW Radio: Is Phil Playing with Fire?

Chris Cormier Interview at the NPC USA 2014 | Muscular Development

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Chris Cormier Interview from the 2014 NPC USA's

Finals Wrap-Up - NPC USA 2014 | Muscular Development

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Bob, Shawn & David Wrap-Up Finals at the 2014 NPC USA

Nick Trigili Post-Win Interview - NPC USA 2014 | Muscular Development

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Nick Trigili's Post-Win Interview at the 2014 NPC USA

Angela Yamashita Post-Win Interview - NPC USA 2014 | Muscular Developement

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Angela Yamashita's Post-Win Interview at the 2014 NPC USA

Aleesha Young Post Win Interview - NPC USA 2014 | Muscular Development

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Aleesha Young's Post-Win Interview at the 2014 NPC USA


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The Beach Body Chest Workout

Push and Pull
Get beach ready with this five-move upper body workout.
chest workout for muscle growth

A big chest not only feels good to carve in the gym but also assists in performing compound movements like cleans and deadlifts. Although it's tempting, isolating the pecs without training back muscles like lats and rear delts can cause muscle imbalances so be sure to include back exercises into your strength and conditioning routine. “Guys who train primarily horizontal pushing exercises, like the bench press, tend to have an upper body slouch in posture,” says Buck Blackwood, C.S.C.S.

To defintely avoid a hunched posture, which places extra stress on the spine, organize your training program by alternating horizontal push and pull exercises within your workout. For example perform dumbbell bench press followed by a set of bent over rows, says Blackwood. Build a big and broad upper body fast with this five-move push and pull chest workout.

THE WARMUP

Directions: Do exercises back to back without rest in between,

1A. Resistance Band Shoulder Dislocation
Sets: 1
Reps: 20
Grab a light resistance band and hold slightly wider than shoulder width. Position the band in front of you, at the level of your hips. Keeping your elbows straight, swing the band over and behind your head until the band touches your glutes.  Return to the start and repeat.

1B. Resistance Band Pull Apart
Sets: 1
Reps: 20
Next, hold the band with a shoulder-width grip and your arms extended straight out in front at a 90-degree angle to your torso. Squeeze your shoulder blades together and move your hands apart until the stretched band touches your chest. Pause and return to the start

THE WORKOUT >>> [PAGE 2]

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chest workout for muscle growth

DIRECTIONS
Do this workout twice a week. Perform “A” and “B” exercises back-to-back as a super set. Rest 45 seconds between sets.

THE WORKOUT

1A. Dumbbell Flat Squeeze Press
Sets: 4
Reps: 8
Grab a pair of dumbbells and lie on your back on a flat bench with your palms facing each other. Squeeze the weights together as you press them up. Pause and return to the start.

1B. Dumbbell Bilateral Lat Row
Sets: 4
Reps: 8
Pick up a pair of dumbbells, flex at your hips and knees, and lower your trunk until it’s nearly parallel to ground. Allow the dumbbells to hang at arm’s length from your shoulders. Pull your shoulder blades back as you drive the dumbbells to your hip pockets, keeping your elbows tucked close to your sides.

2A. Cable Mid-Pulley Standing Chest Fly
Sets: 4
Reps: 10
Set the handles of an adjustable cable-crossover machine, like the Strive Functional Trainer at shoulder height. Grab the handles, one in each hand, and stand in the middle of the station using a shoulder-width, staggered stance. Keep a 90-degree angle between your arms and torso. With elbows slightly bent, squeeze the handles together until your knuckles touch in front of your body. Pause and repeat.

2B. Barbell Lat Row
Sets: 4
Reps: 10
Grab a loaded barbell with an overhand shoulder-width grip. Let the bar hang from your shoulders. Using a shoulder-width staggered stance, flex your hips and knees and lower your trunk until it’s nearly parallel to the floor. Pull the bar into your belly button, pause, then return to the start.

3. Dumbbell Pushup-to-Row
Sets: 4
Reps: 12
Get in pushup position with hands on the handles of dumbbells that are on the floor. Use a wider-than-shoulder-width foot stance. Lower your body to the floor, pause and return to the start. Next, row the right dumbbell toward your right hip pocket, pausing to squeeze your lat at the top. Return the right dumbbell to the floor and repeat on the left side. That’s one rep.

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The Best MMA Cardio Workout

Beth Bischoff
Ring Ready
The five-round MMA conditioning workout.
MMA conditioning 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.

Build the Body of Your Dreams! Get the New Book! >>>

It’s probably best that you leave mixed martial arts fighting to the professionals in the UFC and watch it from the safety of your couch (behind the bag of Fritos). But there’s no reason you can’t train like a fighter to lose fat and build your wind. The following is a pretty good simulation of an MMA fight—you know, without the foot about to land upside your head.

HOW IT WORKS
The workout lasts approximately as long as a real championship MMA fight: five rounds. In those rounds you’ll perform a little of nearly every kind of exercise that fighters use to prepare for battle, from jumping rope to bodyweight circuits to combinations on the heavy bag. Use it to get in fighting shape, and then watch the real fights from the safety of your couch.

DIRECTIONS
Follow the instructions for the five rounds.

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THE WORKOUT

Round 1
Warmup: 3 Minutes Total Work
Jump rope for three minutes; rest 90 seconds.

Round 2
4 Minutes Total Work
Shadowbox for two minutes. Then perform the circuit of exercises for two more minutes:
Shadowbox
Stay light on your feet and throw jabs, crosses, hooks, and uppercuts at an imaginary opponent. Keep your hands up.
Bodyweight Squat
Stand with feet shoulder width and toes turned slightly out. Bend your hips back and squat as low as you can. Aim for 20 reps.
Pushup
Perform conventional pushups, aiming for 20 reps.
Plank
Get into pushup position and then bend your elbows so your forearms lie flat on the floor. Brace your abs and hold the position until the end of two minutes.

Round 3
5 Minutes Total Work
Perform the following combinations on the heavy bag and then jump rope for the remainder of five minutes.
50 jabs
50 crosses
50 jabs and crosses
25 jabs, crosses, and hooks
Jump rope

Round 4
5 Minutes Total Work
Perform the following combinations on a heavy bag and then jump rope for the remainder of five minutes. 
Alternating knee strikes
Duration: 60 seconds 
Alternating kicks
60 seconds 
50 jabs and kicks
50 crosses and kicks
Jump rope

Round 5
5 Minutes Total Work
Perform the following grappling drills on the floor for five minutes.
10 Forward rolls
10 Backward rolls
100 Situps
Ground and pound

(place a heavy bag or shield on the floor; mount, and strike it)
15 Pushups
Jump rope

Men's Fitness training director Sean Hyson, C.S.C.S., assembled a team of the best trainers in the world to create boredom-beating, plateau-busting routines that cover any amount of time you have to exercise and whatever tools you have available to do it. Programs cover every body part, every implement (barbells, dumbbells, bands, etc.), and cardio. There's a nutrition plan, too.

Pick up what Arnold Schwarzenegger called "a fantastic collection of workouts" at 101bestworkouts.com.

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Four Life-Changing Ergonomic Chairs

Office Hacks
Four desk chairs that will save your back.

The average American sits 13 hours a day, 86% of Americans sit all day at work, and 68% of Americans hate it, according to the book Get Up! Why Your Chair is Killing You and What You Can Do About It. Research on the dangers of prolonged sitting are continuing to pile up: Being sedentary for too many hours a day has been linked to poor mental health, higher risk of being disabled, higher risk of heart disease, high blood pressure, obesity, bad cholesterol, and excess belly fat.  

What’s more, you can’t exercise away the harmful effects of all those hours of sitting. A recent study published in the Journal of the National Cancer Institute found that even people who achieved the daily-recommended levels of physical activity were still at the same health risk as those who sat all day.

So, sitting at your desk all day is more or less killing you—great. Not only are you putting yourself at greater risk for disease, that horrible back pain that results from sitting on a traditional office chair isn’t pretty either. While you might not be able to spend half of your day walking around (though you should get up periodically throughout the day), there are other options for saving your back—and your life. Enter: ergonomic chairs. After testing several options, here are our picks for best alternative desk chairs. Try one on for size—you won’t regret it.

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Gaiam Balance Ball Chair
.98, gaiam.com

You've probably seen a few balance balls find their way into your office, and you should consider getting one yourself. They might look a little funny at first, but these chairs come with science-backed benefits. “Research supports that good posture helps to alleviate back and body pain,” says Cyd Crouse, COO of Gaiam. “With this in mind, we participated in a study that confirmed our belief that consistent use of the Gaiam Balance Ball Chair improves posture, engages core muscles, and increases energy.” Our favorite part about this particular chair is that it is incredibly affordable and therefore provides no excuse not to try it out. The base of the chair keeps the ball in place, and the lockable wheels make it so you’re not rolling around all day.

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Swopper
9, swopper.com

The problem with conventional office seats is that your body must adapt to the chair and conform to its shape, which often messes with the alignment of your spine. The Swopper fixes this problem by promoting "active sitting." It was created over 12 years ago, making it way ahead of its time. How it works: Using 3-D technology, the chair allows unrestricted movement; you can move side to side, and forward and back smoothly. This helps improve your posture and exercise your muscles, which helps prevent back pain and joint problems. It may also help boost circulation and increase attentiveness. A few days of sitting on this chair were all we needed to feel the difference. It’s definitely one of the pricier options, but in our opinion, totally worth it.

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Muvman
9, swopper.com

Along with alternative desk chairs, more people are opting for standing or adjustable-height desks. However, sometimes standing all day isn’t a realistic option. It might be nice to stand up for a few hours, or maybe for short periods of time, but having the option to sit is nice, too. The Muvman gives standers the option to “perch” or lean as they work. The stool is height-adjustable and can be used with most standing desks. Just like the Swopper, the Muvman allows for more motion while seated. It helps improve posture, and works to maintain the natural “S” curve of your back, which will help fight back pain and aches. It also strengthens and conditions the muscles of your back, core, and legs, and promotes greater overall circulation. Again, it's one of the pricier options, but when you factor in how much better you'll feel (and how many trips to the chiropractor you'll save) it's a good investment.

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Wobble Stool
9.99, uncagedergonomics.com

The Wobble Stool naturally tilts and moves with your body as you're sitting. Plus, it’s a more affordable option if you're interested in trying out active sitting. The difference between this stool and the Swopper is the base. The base of the Wobble Stool is concave and the base of the Swopper is sturdy and still. It’s also height-adjustable. Comparatively, the Wobble Stool feels a bit more unstable than the Swopper and is less fluid in its motion. But for the price it really is a huge upgrade from a standard office chair. It takes a while to adapt to the sudden increase in movement while sitting, but once you get accustomed to the stool, it will become your best friend.

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Hottest Women at the 2014 CrossFit Games

Facebook: Denae Brown CrossFit Athlete
CrossFit Beauties
The best-looking women at the 2014 CrossFit Games.

It's 2014, Who Should Pay for a Date?

Who Pays?
Avoid first-date awkwardness with these rules.

It used to be simple: The guy paid for everything. This made sense at a time when most women didn’t work, or if they did, when they didn’t make nearly as much as men.

These days, things are more confusing. Some women will be offended if you ever hesitate to take your wallet out when you’re on date. Others will be uncomfortable if you spend a lot; a woman can worry that you think that she can be bought, or that spending money means you expect her to have sex later.

Use these three simple rules to solve the "who pays" problem.

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1. Assume that you’ll be paying for most first dates...

For initial meetings, the "who pays?" problem is one to be avoided. Don’t take her anywhere overly expensive or try to use money to impress her. You’ll make most women uncomfortable, and even a gold-digger won’t sleep with you. Why should she? You’ve shown her you’ll spend money in pursuit, so she’ll want to keep that pursuit going.

When the time comes to pay, take out your wallet. Some women will fumble around their purse as if they are looking for money; ignore this. If she offers to contribute, tell her that she doesn’t have to; many times these offers are just for show. If she persists, then assume that she sincerely wants to contribute, and let her.

If paying for the first few dates creates an issue for you, choose less expensive dates instead of trying to get her to chip in for more expensive ones.

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2. …unless she orders a 0 bottle of champagne

Rule No. 1 doesn’t apply if she creates an awkward situation. On a recent first date, I opened a tab and we ordered a couple rounds of drinks. Then, without asking my opinion, she ordered a 0 bottle of champagne. Waiting for the bill for this was like listening to a ticking time bomb.

I sometimes tell this story to clients and ask what they’d do. Men who say that they would pay for the champagne are men whom I know will need extra training. The ability to recognize when to set boundaries and how to communicate those boundaries is one of the most important factors in being attractive to women. Women don’t want a pushover.

In fact, many women will consciously or subconsciously “test” you with various behaviors that push the envelope, just to see how you will react. It’s not generally as blatant as ordering an expensive bottle of champagne and doesn’t have to revolve around money, though it can.

Either way, you should never accept this sort of behavior. Even if you could easily afford the cost, you should value yourself more than to let a woman treat you like an ATM. On the other hand, don’t react emotionally. In this example, once I set my boundary, the woman told me she intended to pay for the bottle herself, and did. I’ll never know if that’s what she always intended, or if she just started backpedaling when I called her out, but hey, it resolved the situation.

Why A**holes Get More Girls>>>



3. Follow the “third date rule” (the one that applies to men)

If she hasn’t offered to contribute to anything by the end of the third date – not dessert, not the valet, not the tip, not even a round of drinks – then she probably never will.

That may be OK with you, or it may not. Some of my clients like taking care of their partner. Others find it offensive. I can’t tell you what to like, but if her behavior does happen to be a dealbreaker for you, throw the last chance “Hail Mary” pass first.  Go on a date with a little bit of cash, but “forget” your wallet. If she says she’ll take care of things like it’s no big deal, then the situation might be salvageable. If she suggests going to get your wallet or expresses any reluctance or even dissatisfaction, then you know that the two of you won’t be compatible.

Congratulations. You just saved yourself a relationship full of drama and conflict.

10 Ways to Know It's Time to Let Her Go>>>

Nick Savoy is the President of Love Systems, author of the Magic Bullets Handbook, and is a regular contributor to Men’s Fitness.  Follow him on twitter at @LS_Savoy.

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Rich Froning Signs Long-Term Deal with Reebok

For Life
Reebok inks Rich Froning to career-long deal.

Reebok announced Tuesday that it has signed three-time CrossFit Games champion Rich Froning to a long-term contract that will “ensure that Froning remains a Reebok-endorsed athlete throughout his professional career,” the brand said in a press release.

Terms of the agreement were not disclosed but a representative confirmed the deal makes Froning one of Reebok’s highest paid athletes with a contract on par with those of players competing in the NBA, NFL, MLB, and NHL.

“There is no doubt that Rich is the world’s premier CrossFit athlete. His track record speaks for itself,” said Chris Froio, vice president of fitness and training at Reebok. “With our long term commitment to CrossFit, it was important that Rich be a part of helping us continue to innovate and push the sport forward. Over the past few years, he has been instrumental in helping us develop products such as our Nano series and our CrossFit board short, and he will continue to play a huge role in the future.”

The signing speaks to the continued growth of CrossFit as an emerging mainstream sport. Last week, officials announced that Reebok, the official sponsor of the CrossFit Games, will expand the purse for the competition set to start Wednesday. This year the top 20 men and top 20 women will receive prize money with a total payout of .75 million. Reebok plans to continue expanding the prize money until it reaches million in 2020.

The Fittest Man on Earth: Rich Froning>>>

Many CrossFit athletes do have sponsors, but Froning’s long-term agreement could open the door for similar contracts for the sport's top names, like Jason Khalipa, and former two-time women’s champ Anne Thorisdottir.

“I am extremely happy to be able to say I am with Reebok for the rest of my career,” Froning said. 

The Hottest Bodies at the 2014 CrossFit Games>>>

The Beach-Body Shoulder Workout

Big and Broad
Add serious size to your shoulders.
Shoulder workout for muscle growth

The shoulder joint is incredibly mobile and responsible for a large amount of movements in sports such as pressing overhead, blocking, and throwing. The best bet for adding size and strength are compound movements that recruit the deltoids, scapula, rotator cuffs, hips, and trunk for improving functional strength.

This muscle-building workout designed by Mike Strevel, C.P.T., training manager at David Barton Gym, will target the deltoids and scapula for total shoulder development. 

The Beach Body Abs Workout >>>

1. Feet-Elevated Pushup
Sets: 5
Reps: 10-12
Rest: 2 min.
Lying facedown on the floor, place your hands shoulder-width apart from each other. Place your toes on top of a bench. Lower yourself slowly until your shoulders and elbows are parallel. Press your upper body back  to the start position, exhaling as you lift off the floor.

2. Dumbbell Overhead Press
(load should be 70% of your one-rep max)
Sets: 5
Reps: 8
Rest: 90 sec.
Sit on a bench and place the dumbbells upright on top of your thighs. Bring the dumbbells up one at a time to shoulder height at each side. Rotate the wrists so that the palms of your hands are facing forward. Press the dumbbells toward the ceiling to full lockout, then slowly return them to the starting position.

3. Face Pull
Sets:
4
Reps: 15-20
Rest: 1 min.
Attach a rope or a dual handle to a cable adjusted to shoulder height. Pull the weight toward your face, separate your hands, then bring your elbows up and back.

4A. Seated Alternating to Full Dumbbell Press
(load should be 35-50% of 1RM)
Sets: 4
Reps: 10 (each side), then 10 with both arms at same time.
While seated and your palms facing forward for your start position, raise the dumbbells to full extension. Slowly lower only one arm at a time, then press the dumbbell straight up and back into start position. Keep your non-moving hand stationary or in a lockout until the opposite hand returns to the top. Pause, then return weight to start. After completing 10 alternating reps go right into 10 full reps.

4B. Dumbbell Lateral Raise
Sets: 4
Reps: 12
Rest: 90 sec.
While standing with proper posture and dumbbells in each hand. Lift the dumbbells out to your side with a slight bend in your elbows and your hands tilted like you were pouring a jug of water. Raise your hands until parallel with the shoulders, then lower the dumbbells to the starting position.

The Full Body Stability Workout >>>

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YOU ARE NOT AT RISK - Excerpt from the book "Its Mom' Sharon Carson - Amazon.com

By examining a patient’s family medical history, physicians try to determine if there is an increased risk of the patient developing a particular disease or inherited condition. From a spiritual perspective, however, Christians are part of the family of God, their father God, his Son Jesus, and The Holy Spirit; and there is neither sickness nor disease in the history of this family, and there never will be. When Jesus died on the cross, He took upon Himself as a vaccination, all sickness and disease known and unknown to man and provided us with immunity from them. We as Christians are not, therefore, at risk for any sickness or disease.