Complete Forearm Workout

Forearm and Grip Training is one of the most neglected things for most bodybuilders and fitness enthusiasts. A lot of people think that their grip will get adequate work from simply holding on to the barbells and dumbbells during your regular workouts. And while this does help, it’s not enough to maximize your forearm development.

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Killer Back Workouts For Mass

This is a hard and heavy back workout that works the back from top to bottom. Lat thickness, lat width, as well as the spinal erectors.

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The Truth About BroScience

Broscience is the predominant brand of reasoning in bodybuilding circles where the anecdotal reports of jacked dudes are considered more credible than scientific research. A lot of guys get their panties in a knot and get wrapped up in heated debates over BroScience VS. Real Science

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Does Lifting Weights Stunt Your Growth?

Have you ever wondered: Does Lifting Weights Stunt Your Growth? Why Are Bodybuilders Short? Will Lifting Weights Make You Shorter? If so then you need to watch the video clip below

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The 10-8-6-15 Rep Workout

If you are looking to add some variety to your workouts and stimulate some new muscle growth, then you should give the 10-8-6-15 rep workout a try for yourself. This was a popular workout routine that Vince Gironda (aka the Iron Guru) came up with back in the Golden Era of Bodybuilding, the Pumping Iron days, back in the mid-1900′s in Venice California

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Healthy Snack Food – Popcorn!

When you think of health foods, popcorn probably doesn’t come to mind. But according to a new analysis by researchers at the University of Pennsylvania, popcorn contains just as many healthful antioxidants as many fruits and vegetables! 33 grams of popped popcorn provides 500 mg of polyphenols.

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Summer Time Treat: High Protein ROOT BEER Float!

Summer is here and a great way to beat the heat is to kick back and enjoy a delicious Ice Cold Root Beer Float.
But I’m not talking about the regular Root Beer Floats that you’re used to having as a kid.

In this video I’m going to share a killer recipe that I just tried today for making healthy sugar-free & fat-free Root Beer Floats that are also high in protein!

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Killer Trick To Burn More Fat During Your Workouts

If you are looking to speed up your metabolism, burn more calories, and lose that stubborn bodyfat without spending more time in the gym then you really need to check this out.
This is a killer fat burning training strategy that I got from Scott Abel. It’s called MET Training or Metabolic Training

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Total Fitness Bodybuilding Reader Spotlight – “Rick Watkins”

There’s nothing I enjoy more than hearing about the success stories of my personal coaching students. And this one is from a 56 year old man, Rick Watkins, who just competed in his very first bodybuilding competition and won FIRST PLACE in his weight class

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Bodyweight Home Gym LEG Workout

This video covers a quick and easy bodyweight leg workout that you do at home without any exercise equipment what so ever!

What we’re doing to do is a circuit routine of bodyweight squats, walking lunges, and standing calve raises. This will target all the major muscles of the lower body.

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Protein Intake – The Number One Aspect Of Muscle Building Nutrition

The old mantra for bodybuilding is to consume 1 gram of protein per pound of bodyweight per day. Now while this is certainly a good place to start for beginners. Most advanced bodybuilders will need to increase that to 1.5 and even as much as 2 grams per pound of bodyweight per day.

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Double Bicep Cable Curls Arm Workout

If you are looking to build Bigger Bicep Peaks, then you’re going to like this move. Double Bicep Cable Curls.
This is a killer bicep exercise that simulates doing a front double bicep pose, just like bodybuilders do in competition. This is a great peak contraction bicep move that you can use as either a pre-exhuast move at the start of your bicep workout

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Brutal Bar Bending Strength Video!

This is a video shows some amazing old school StrongMan feats of strength – bending steel bars, bending horse shoes, rolling up a frying pan, etc. Seriously you gotta see it for yourself! You see everyone has the ability to get stronger than you are now. It’s a universal trait. But most people don’t know how to go about maximizing their strength and power.

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How To Get Rid Of Body Hair…

Have you noticed that all the muscular bodybuilders who grace the pages of the magazines with sculpted 6 pack abs and ripped muscles all have one thing in common…
They have NO Body Hair… How can this be? Where does all their body hair go? They don’t actually shave (do they?)

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Home Gym Shoulder Super Set Workout

Big wide shoulders are a critical component to a well balanced muscular physique. Having big round deltoids will give you that nice V-tapered look and help you fill out an X-large T-shirt.
What you’re going to get below is a complete dumbbell shoulder workout to help pack on some muscular mass. We’re going to be using super sets in a circuit routine to hit all 3 heads of the delts and pump up your shoulders like crazy.

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Complete Push Up Workout That You Can Do At Home…

Push ups are great extra exercise that you can add to any workout routine to help speed up growth in the chest. So if you find that your chest is a stubborn muscle group for you, then simply doing a couple sets of push ups everyday can help spur on new muscle growth because you are regularly flushing blood and nutrients into your pectoral muscles.

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Get on the Muscle-Building FAST TRACK…

Do you want to get on the FAST Track for packing on lean muscle mass and blasting away that stubborn bodyfat? Well if so I’ve got good news. Inner Circle members get step-by-step training, nutrition, and supplementation programs.

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Eat Your Veggies with this Fried Zucchini Recipe!

You gotta eat your veggies and one tasty way to do that is with this simple Fried Zucchini Recipe.
It’s quick and simple to prepare and it makes a great vegetable side dish to go along with any meal.

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“Inner Circle” Coaching Club Winners – and your frequently asked questions…

This past weekend I had 394 replies to my blog contest for the brand new Total Fitness Bodybuilding “Inner Circle” Coaching Club. Thanks to everyone who took the time to respond. Your stories have inspired me. It’s nice to know that all the time and effort I put into my website, videos, and training programs is appreciated and has had such a positive impact on so many people from all over the world

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Win A FREE Bodybuilding Coaching Membership…

I’ve been working hard on this over the past month and putting together my very best tips, tricks, workouts, and diet plans together to create a Kick Ass Group Coaching Program. I’ll be providing you with all the program templates to follow and then I’ll work with you personally via the private members forum and live video chats to help personalize them to your individual situation

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Total Fitness Bodybuilding Spotlight – “Brad Kelly”

I fell in love with weightlifting and worked out out every day at school. Within 2 years I had went from 120 pounds to 190 pounds in bodyweight. And I tripled my bench press from 100 to 300 pounds!

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Killer Shoulder Press Exercise Variation!

The Bradford Press is a shoulder press exercise that was invented by Jim Bradford who was an Olympic Weight Lifting champion back in the 1960′s.
This move is a unique shoulder press variation where you alternate back and forth between pressing the barbell to the front of the head and to the back of the head.

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Total Fitness Bodybuilding Spotlight – “Alejandro Buzzi”

Today’s blog post is a unique one…
While I normally focus my blog content around sharing quality muscle building workout tips and bodybuilding diet advice. All that stuff is centered around one thing – actually using it to get in your best shape ever!
So today I’m going to shine the spotlight on one of my online followers who has been taking action and making some impressive gains in the gym.

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EASY Baked Salmon Filet Recipe!

If you are looking for a quick and easy salmon recipe, try this Oven Baked Salmon Filet.
Baked Salmon Nutritional Info:
– 4 oz serving (i.e. 115 gram serving)
– 233 calories
– 14 grams of fat – mostly healthy omega 3 fats
– 0 carbohydrates
– 25 grams of protein

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Upper CHEST Workout with Dumbbells & Cables

When it comes to building a big muscular chest, there are 2 common problems that most guys run into, and they are:

1) Developing The Upper Chest.
2) One Side Of The Chest Is Bigger Than The Other.

So that’s why I’ve put together a specific chest workout video that will address both of these issues.

What we’re going to do in this workout is target exercises that work primarily the upper pecs.

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Build Big Arms: Hybrid Tricep Extension & Press

If you are looking to pack on some size to your upper arms, then you can’t ignore the triceps!

The triceps make up 2/3′s of the upper arm mass. So when it comes to stretching that tape measure, you need to focus on building up those tris.

In the video clip below you’ll learn a killer tricep mass building exercise called the:

Tricep Extension & Press!

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CHEST Pumping Circuit Workout!

Who else wants a big muscular chest?
It’s a safe bet that pretty much every guy who has ever picked up a weight would like to have a well developed chest.
The chest has always been regarded as one of the most powerful muscle groups in the body and it’s usually the top priority with most workout programs.
How often have you seen a program written out that started like this…
Day 1: Chest

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Killer REAR DELT Exercise – Laying Cable Fly Variation

This is a follow up video to my previous shoulder workout with cables video.

Some people left me comments saying that they could not adjust the cable cross over station at their gym. So they wanted to know a variation exercise to the standing rear delt cable fly that I used for working the rear deltoids.

So in this video I’m showing that exact same exercise, but we are laying down on the floor and using the low pulley cable. Most gyms should have a low pulley set up similar to this so you should be able to do this exercise as part of your shoulder workouts to build up the rear delts and upper back.

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Bodybuilding Coaching Club Survey

I need YOUR help with a project I’m working on…

I’m always looking for new ways to improve the quality of bodybuilding & fitness coaching advice that I provide my online followers, such as yourself.

As you know, I do provide a fair bit of training and nutritional advice via my blog, e-mails, YouTube videos, and interacting with folks on my facebook page. And I’m assuming it’s because of that stuff you are here reading this blog post right now

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Shoulder Workout with Cable Exercises

This is a complete shoulder workout routine that you can do that just uses the cable machines at the gym! The benefits of using cables for your shoulder workouts is that they keep constant tension on the deltoid muscles at all times. You get a better range of motion and resistance right from the start and all the way to the top of each movement.

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