12 01 18
Coffe With Sirloin

Sam Kaplan / M+F Magazine

Coffee isn’t just a drink. Rub your steak with it for a special kick that barely takes longer than brewing a cup of joe by itself. 

Coat a large nonstick skillet with cooking spray and place it over medium-high heat. In a small bowl, combine all ingredients for the rub and then coat steak well on both sides
Cook steak 14 minutes, turning once, for medium to medium-rare. Allow steak to sit for 5 minutes before slicing.
While steak is cooking, cook rice. Then stir in lime juice, cilantro, and oil. Add salt to taste. Serve steak with rice on the side.

Source: Muscle

12 01 18
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Sled pushes are an amazing way to work your legs and glutes,” says Beth Bishop, owner of the Phoenix Effect in Los Angeles.

But if your gym doesn’t have sleds, try these alternatives:

  1. The treadmill. “Keep the power off and use the belt as your resistance,” Bishop says. Place palms on back of the deck, keeping chest angled slightly down and neck in a neutral position, then push the belt upward.
  2. Towel and weight plates. On a smooth surface, stack weights on top of the towels, and push them across floor.
  3. Isometric wall pushes. Wearing socks, stand in a doorway or next to a wall. “Hold arms out and drive with legs while keeping tension in your upper body and core,” Bishop says.
  4. Partner band sprints. Have a buddy hold a thick resistance band from behind and resist you while you run forward.


Source: Muscle

12 01 18
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Fans have been itching to get a look at the upcoming Venom movie since it was announced that Tom Hardy was starring in it. Well, they’ve gotten their wish, but they might need to wait a bit longer to get what they really want: A photo of Venom in his actual costume.

IGN released the first official look at Hardy in Venom, showing the actor portraying Eddie Brock, the human host of the alien symbiote that turns Brock into Venom.


Here’s the first look at Hardy as Brock:

In the released video, which was first shown at the Comic Con Experience 2017 in Sao Paulo, Brazil, Hardy and director Ruben Fleischer talk about how excited they are about making the film, and it shows off some of the sets used in the movie.


Fleischer also confirms in the video that Venom will take inspiration from two major Venom comic book storylines, Planet of the Symbiotes and Venom: Lethal Protector.

Here’s a look at the video:

While there isn’t too much to decipher from the new photo, there are some hints about the villains who Brock will face off against in the film. It also reveals a potential connection to how Brock comes in contact with the Venom alien symbiote.

A close-up shot (spotlighted on IGN.com) reveals that Brock’s reporter notebook has a few questions he’s trying to track down the answers to:

-“So how exactly does the Life Foundation go about testing its pharmaceuticals?”

-“What about the allegations your empire is built on?”

-“That you recruit the most vulnerable of us to volunteer for the testing that more often than not end up (killing) them?”

While the movie’s plot hasn’t officially been confirmed, the questions hint that the Life Foundation will be a major antagonist in the film. In Marvel comics, the company is described as a “shadowy survivalist group who believe the world will end in nuclear holocaust,” which is why the foundation creates a “security force” of Venom-like alien symbiotes called Agony, Phage, Riot, Lasher, and Scream.

The company connection to the symbiotes also could mean that Brock’s reporting on the Life Foundation could lead to his initial encounter with the Venom lifeform.

Venom, starring Hardy, Michelle Williams, Riz Ahmed, and Scott Haze, will be released on October 5.

Source: Muscle

12 01 18
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Leading up to the 2016 World’s Strongest Man competition in Botswana, I felt on top of the world and was confident I was going to win. However, this feeling vanished the day before the event after I dislocated one finger and ripped all the tendons clean off another while training. I managed to take third place, but I didn’t feel right afterward. Everyone had me for the win, and I felt like I let them all down. It sucked.

But they say everything happens for a reason, and that loss was the extra kick in the balls I needed to train harder, eat more, and focus on my recovery. Strongman was all I could think about for that entire year off.

I got back into the gym the day after the competition, and the first thing I asked myself was, “What are my weaknesses?” Any pulling event—like the yolk walk, the truck pull, and farmer’s walk—caused me the most problems. I’m a big guy, and putting that mass into motion can be tough, so I stepped back and reevaluated my approach. Here are the lessons I learned in the year leading up to the 2017 WSM competition in Botswana. And guess what? I won.


1. Go Back to the Basics

Even for a top-tier competitor like myself, I had to start from scratch to improve—and I mean scratch. I retaught myself how to walk, how to stand tall—which came in handy for the yolk—and even how to position my feet. It was simply what I had to do. When it comes to your training, the lesson here is to be honest with yourself. If your deadlift form is shite, then lower the weight. If you can’t hold on to the bar, retrain your grip. Take care of the small things, and big things will come.

2. Learn From Others

To improve, I watched footage of the guys I competed against who were the best at what I was weakest at. For the car walk, I watched how Laurence Shahlaei stands and steps. I also observed Brian Shaw and Hafthor Bjornsson for the truck pull and discovered I wasn’t getting low enough, using my arms as much as I should, or driving my hips through. If you see someone stronger than you, don’t be afraid to pry them for information. They’ll most likely be flattered, and, in the end, you’ll be better because of it.

3. Prioritize

Recovery is hugely underrated, and I believe it is what enabled me to become the World’s Strongest Man this past May. In the run-up to the contest, I paid for my own physiotherapist to travel with me to Botswana, consistently stretched, had regular hot-cold treatments, and even installed a hyperbaric chamber in my home to improve my recovery. I realize that most people don’t have this luxury. With that said, lifting weights will punish your body, so it’s your responsibility to take care of it. If not, you’ll only end up paying the price in the future, as I did.


Source: Muscle

12 01 18
Man Exercising With Dumbbells

svetikd/ Getty Images

Gain muscle or get lean? It’s an age-old conundrum that plagues physique-builders the world over. To those looking for both it can often feel like the Judgment of Solomon—an agonizing choice that inevitably leads to an all-or-nothing scenario. However, there is a way, but it ain’t easy. yet if you’re willing to put in the effort, lean mass can be yours. The question is: Are you willing—and ready?

The Lean Mass-15 routine is a four-week plan that features a number of advanced training principles designed not just to build muscle, but increase cardio function and burn fat as well. That’s because, with its intense pacing and active rest periods, it’s partly a HIIT cardio routine—just one that also builds muscle.


Because of its intensity, this is not the type of routine you’ll want to follow for more than four consecutive weeks. A better strategy is to substitute it for your regular routine every four weeks, to give your body a chance to recuperate from this program, and because we always advocate switching things up on a regular basis. The body is always adapting to stress placed upon it (that’s exactly what’s going on with muscle growth), so when it begins to get used to LM-15, you’ll shock it with a new routine, and then go back again.

For the next four weeks, you’ll be moving a lot and resting little. Most of the rest periods, in fact, are active, which means about 95% of the 75 minutes you’ll spend in the gym each day will have you in motion. We understand a lot of guys find it hard to carve out 75 minutes for training, while others can manage 90 minutes or more. Don’t worry—this program packs maximum volume into minimum time for a workout that is as effcient as it is productive, and you can adjust the timing of it by slowing down or speeding up the pace. You’ll just need to adjust the weights used.


One other word about this routine: It is designed to elicit muscle hypertrophy, not necessarily strength, although increased strength is a natural by-product of any kind of resistance training. However, while it’s been said that a stronger muscle is a bigger muscle—and there is a general truth to this statement—it needs to be taken in proper context. A well-trained muscle is always going to be stronger and bigger than an untrained one, and it’s pretty safe to say that a guy who can squat 405 for 10 reps is going to have bigger quads than one whose 10-rep max is 135. But when it comes to volumizing muscles, heavier isn’t always better. Case in point: Ed Coan is arguably the strongest man, pound-for-pound, who ever lived. Standing 5’6″ at a bodyweight of around 220lbs, Coan squatted 1,019lbs, benched 584, pulled a 901 deadlift, and has held more than 70 world records. Yet while Coan is impressively thick, he’s never carried anywhere near the lean muscle mass of pro bodybuilders of similar height—guys like Dexter Jackson, Branch Warren, Shawn Ray, and Lee Labrada, who, alternately, couldn’t have come near a 1,000-lb squat on their best days. So don’t worry if you’re not turning heads in the gym with the weights you’re using here; you’ll turn them on the beach. Just remember: If you’ve got time to talk to your buddy about sports while doing the LM-15, you’re doing something wrong.

The Lean Mass-15 routine divides body-part training over three days. Day 1 focuses on back, biceps, and forearms. Day 2 is chest and triceps. Day 3 is thighs and shoulders, with abs done every workout and calves on Days 2 and 3. The split is 3 days on, 1 day off/2 days on, 1 day off—an old-school standard for an average of five training days out of every seven. You’ll note the deliberate use of the word focuses above, as opposed to “is devoted to,” because while each training day has its featured body parts, you’ll also reinforce the previous day’s emphasis and prime for the next workout with light “pumping” sets for the body parts you’re not targeting that day. Studies show that training a body part on consecutive days can lead to greater muscle growth, while working antagonistic muscle groups together elicits a stronger contraction from each. A win-win!

Generally speaking, the set-rep scheme for this routine follows a traditional pyramid format, in which weights increase while reps decrease over the course of each exercise. That being said, the rep range varies quite a bit, but on the whole is probably a little higher than you’re used to doing. In my personal experience, higher reps lead to denser, more detailed muscles, not to mention greater overall physical endurance.


The time between working sets is something often referred to as “active rest”. In other words, you’ll work through the set breaks, but at a lower level of intensity. Each active rest period will last for as long as it takes you to complete 15 reps of the ancillary exercise paired up with the primary exercise you’re performing. So, for example, after you finish a set of pulldowns you’ll pick up a pair of light dumbbells and knock out 15 reps of lateral raises at a leisurely pace, and an emphasis on deep breathing. The main goal here is to stay active until your lats have sufficiently recuperated for your next set. And even though you’re going to use a much lighter weight than you do on shoulders day (around 10-lb dumbbells are enough to do the trick), they’ll get a pump, helping accelerate recovery from your last shoulders workout while also stimulating some new growth. After you’ve completed 15 reps of the ancillary exercises, take a few deep breaths, prep mentally for the next move, and then get back to it. Notice that there is always one less active rest set than working set: You don’t need to do an active rest set after the final set of an exercise. That’s the time when you’re moving on to the next exercise.

While this routine’s theme is constant movement, it’s not meant to be frenetic. You don’t want to deplete your oxygen to a point where you’re on the verge of passing out—that’s not going to help you lift with any kind of authority. So, keep the rest active, but also make sure you’re ready to give it your all on each and every working set.

Now head to the gym to put the Lean Mass-15 routine to the test. if you’re currently doing cardio, you’ll probably want to cut it back. Also, be sure to stay well-hydrated through the workout, as you’ll definitely be sweating more than usual. We’ve also included a handy supplement recommendation list, to help power your way through the workouts and support muscle growth.


Source: Muscle

12 01 18
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LeBron James has one of the most hilarious, lighthearted Instagram accounts of any celebrity. Through his posts, you can get a glimpse of the superstar NBA player’s life, which, on Thurday, included being followed around the mall by a “high school version” of Dwayne Johnson

Take a look at the NBA’s best player’s account of the situation:

James was clearly referring to this iconic picture of Johnson sporting a black turtleneck, gaudy chain, and fanny pack—a look which has led to plenty of Halloween costumes.

Of course, Johnson caught wind of the picture and responded to James’ Hot Tub Time Machine allegations: “…since he now knows I possess a Hot Tub Time Machine. Man I was patiently waiting for you to finish shopping because WE GOTTA GO BACK TO HIGH SCHOOL in my time machine.”


He also made a quick comparison between his high school years and James’. Johnson said he’d go back to James’ high school to “watch [him] be a bad ass as arguably the greatest high school prospect of all time – loved and adored by everyone,” but added that a trip back to his own high school would be less of a treat.

“Then we go back to McGavok High in Nashville (when I was 15 we moved from Hawaii to Nashville) where I was hanging out in dive bars and buying stolen cars from crackheads,” Johnson writes on his caption to the regram. He says that kids weren’t keen on befriending him because he looked so much older than everyone else and was presumed to be an undercover cop.

My response to @kingjames since he now knows I possess a Hot Tub Time Machine. Man I was patiently waiting for you to finish shopping because WE GOTTA GO BACK TO HIGH SCHOOL in my time machine. First we go back to St Vincent High in Akron so I can watch you be a bad ass as arguably the greatest high school prospect of all time – loved and adored by everyone. Then we go back to McGavok High in Nashville (when I was 15 we moved from Hawaii to Nashville) where I was hanging out in dive bars and buying stolen cars from crackheads. True story. I had no friends in high school because all the kids thought I was an undercover cop and didn’t talk to me, because I looked like I was 47yrs old. Another true story. Together we go back to our high schools so you can enjoy the best time of your life and then we go back to my high school so I can stay outta dive bars and just find one good friend. I will continue to stand outside here waiting for you in my cool, all black outfit with wearing my chains til you’re done shopping. ~ High School Rock #Repost @kingjames with ・・・ Hey @therock! Why was your high school self following me in the mall from store to store the other day?!?! Hot tub time machine?? If so let me use it too so I can go back to high school myself. Back to the best time of my life.

A post shared by therock (@therock) on Jan 11, 2018 at 4:01pm PST

Johnson obviously lived a wild lifestyle back in high school, but writes that going back in time would be a good way to stay out of trouble and make at least one good friend. He evidently had a much different experience than James, who was already a star player in high school, winning every award possible on his way to the NBA. 

Moral of the story: Don’t peak in high school, and you won’t even miss it later on. 


Source: Muscle

12 01 18
The CrossFit athlete put the Crashed Ice skaters through one hell of a workout.

Take some of the best ice skaters in the world, throw them onto a massive downhill ice track chock full of hairpin turns, drops, and gaps, and you’ve got yourself a show.

That’s exactly what goes down in the sport of “ice cross downhill,” aka Crashed Ice. It may not be the longest-running or most traditional winter sport, but it just may be the most breathtaking to watch. Red Bull Crashed Ice is kicking off the 2017/2018 Ice Cross Downhill Championships on January 19-20, and it’s bound to be an exciting event.

The backdrop for the event will be Saint Paul, MN, with competitors racing on a track notorious for its challenging twists and turns. Four skaters will go head-to-head down the 1,600′ track, hitting speeds upward of nearly 50 mph. As you may have guessed, it’s a physically demanding sprint, and tens of thousands of people turn out every year to watch in Saint Paul, which has hosted Crashed Ice events six times prior.

The sport has become bigger than ever, and this year, athletes are training harder to get faster and stronger. Many of them incorporate CrossFit training into their routines, so Red Bull enlisted the help of CrossFit veteran Camille Leblanc-Bazinet to whip them into top shape. Leblanc-Bazinet programmed a WOD for the athletes two months from the event.


Based on the video of the workout, it’s safe to say that even these seasoned athletes, including two-time men’s world champion Cameron Naasz and 2016/2017 women’s second-place season finisher Amanda Trunzo, learned a thing or two from the CrossFit star.

Naasz, a Minnesota native, has quickly risen in the sport since he got his start in 2012. He became the first man to win back-to-back world championships when he snagged his second in 2017. Now, fans are waiting to see if he can pull a three-peat. Trunzo had an impressive 2016/2017 season, finishing second overall after Canadian Jacqueline Legere. If Trunzo wins the world championships this year, she’ll be the first American woman to do so.

Stay tuned to Muscle & Fitness HERS for more on Red Bull Crashed Ice and the superfit athletes who compete.

The Ice Cross Downhill World Championships include nine events, featuring four Red Bull Crashed Ice races. Check out the schedule below:

  • Dec. 16, 2017: Riders Cup, Wagrain-Kleinarl, Austria
  • Jan. 19-20, 2018: Red Bull Crashed Ice, Saint Paul, USA
  • Jan. 27, 2018: Riders Cup, St Petersburg, Russia
  • Feb. 2-3, 2018: Red Bull Crashed Ice, Jyvaskyla-Laajis, Finland
  • Feb. 10, 2018: Riders Cup, Saariselka, Finland
  • Feb. 16-17, 2018: Red Bull Crashed Ice, Marseille, France
  • Feb. 24, 2018: Riders Cup, Minnesota USA
  • March 3, 2018: Riders Cup, La Sarre, Canada
  • March 9-10, 2018: Red Bull Crashed Ice, Edmonton, Canada

For more information and for tickets, visit redbull.com/crashedice. The Red Bull Crashed Ice World Championship will be available live and on-demand on Red Bull TV.


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Source: Muscle