Our Athletes Reveal Their 2015 Resolutions

These Bodybuilding.com athletes shared their 2015 resolutions. What are yours?

Mercedes's S-Class Raises the Bar for Luxury Sport Coupes

No rival strikes the balance of technology, refinement, and everyday drivability that the new S[...]

12 Beard Trimmers That Give Good Buzz

A new breed of beard trimmer makes it easy to craft everything from 5 o'clock shadow to fashion[...]

4 Stretches To Combat Shin Splints

If you've ever suffered from shin splints, you know how they can leave you hobbling like a peg-legged pirate. Help prevent unnecessary pain and reclaim your smooth stride with these moves!

We 'Mirin Vol 97: 17 Holiday Hardbodies

What do you get when you combine love for the holidays with love for the iron? You get these 17 glorious photos!

The 12 Best Taco Trucks in America

Celebrity chef Aarón Sánchez explains what makes a truly great taco, and sho[...]

What Are The Top 5 Supplements For Faster Muscle Gain?

Are you trying to build muscle with little to no results? Read on for the top 5 muscle building supplements for faster gains!

How to Find the Right Gym for You

Ten things to look for, ask about, and investigate to ensure you'll keep coming back.

The 9 Best GoPro Accessories

A new wave of mounts elevates your videos, often hands-free, with uncommon perspectives and roc[...]

The Golden Age Guide To Building Muscle In College

College means some of the best years of your life for acing your gains. Take a cue from the Golden Age of bodybuilding and follow this course to build maximum muscle!

Michael Strahan's Mad Rush

9 things we learn from the January cover story.

Pro Snowboarder Travis Rice Designs His Perfect Jacket

The new Travis Rice Quiksilver Polar Pillow 15K jacket keeps you warm and dry no matter how cold the[...]

Tips For Overcoming Performance Anxiety

Performance anxiety is the reason why most men fail to reach climax during sexual intercourse and this is actually a very serious problem. It is difficult to perform well when you keep worrying about your performance. Sexual interaction with your partner is very important but this can never happen when you have distractions on your […]

The post Tips For Overcoming Performance Anxiety appeared first on Rota Doc.

Supplemental Leucine: How It Powers Muscle Growth

There may be 9 essential amino acids, but none is more important to the bodybuilder than leucine. Here's the latest research on how this branched-chain amino can boost protein synthesis.

The Best Leashes for Every Kind of Dog

Given the relationship between human and dog, finding the right leash is essential. 

The 10 Most Dangerous Destinations in 2015

The most deadly adventures aren't always on a government watch list. Here are 10 that are deceptivel[...]

The 7-Day Total-Body Overhaul

No need to wait until New Year's to start transforming your physique. The best way to crush your goals is to start now with this killer plan.

The Ski Goggles That Record Your Every Move

Record stunts while keeping your eyes protected with the HD2 Goggle from Zeal Optics. 

5 Ways To Ensure Fitness Success In 2015

In 2015, make your New Year's fitness goals bullet-proof! Here are 5 ways to guarantee you're making sustainable progress toward building your best self.

BMW's More Spacious Luxury Sedan

BMW's new 4-Series Gran Coupé is the sedan for coupe lovers wanting maxim[...]

Jake Wilson's Project Mass: Blood Flow Restriction Training

Blood flow restriction training (BFR) is one of the latest and greatest muscle-building techniques. Learn how to do it properly right here!

Rupert Wyatt on 'The Gambler' and the Art of a Remake

The director on tranforming a classic, old school filmmaking, and the genius of Mark [...]

Different Ways For Reversing Peyronies Disease

What Is Peyronies Disease? Peyronese disease can be compared to arthritis because it is a connective tissue disorder that affects the penis. The disease is a palpable penile plaque that is associated with pain and bent erections. The pain is in most cases felt during erections. There is lack of public awareness when it comes […]

The post Different Ways For Reversing Peyronies Disease appeared first on Rota Doc.

The Controversial True Story Behind 'American Sniper'

Chris Kyle's service record is the stuff of legend, but the decorated hero's life back home&nbs[...]

Jake Wilson's Project Mass: Eccentric Training

Eccentric training is an advanced technique that will increase the difficulty of any lift and the amount of muscle fibers the lift recruits. It's easy to implement. Here's how it's done!

The New Rules for Buying Cuban Cigars

Relations between Cuba and the U.S. are improving, but is it legal to import Cubans? No. Close,[...]

10 Tips to Quit Smoking

The number of former smokers has officially exceeded the number of current smokers. Here's how to be[...]

The Most Cursed Teams in Sports Today

The laughingstocks of sports finally found a way to win, and history's best teams took the[...]

Jake Wilson's Project Mass: Intraset Stretching

What keeps people motivated in the gym year after year? Spoiler: It ain't wishful thinking or magical pixie dust.

Watch One Man Travel to the World’s Most Radioactive Places

Nuclear test sites and Chernobyl are only the start.

The advanced body transformation part three

MF editor Nick Hutchings versus the 30-min bench press challenge. And some other horrible stuff Pieter Vodden likes to make people do.

One move I've always thought I was pretty good at? The bench press. I bloody love the feeling of pushing big weights up from a prone position and, ever since I watched Commando for the first time, I always wanted a great big pair of chiselled man boobs.

I got them at a cost – years spent overworking my chest and ignoring my back muscles meant I ended up with sizeable pecs but a proper hunch. And it also weakened my chest muscles to the point that I pulled one pectoral muscle away from the insertion point on my shoulder during an Royal Marine Potential Officer Selection Test I did for the mag about five or six years ago. It cost £3,000 of surgery and took six months heal – that’s a long time to spend feeling like a total numpty.

I learned my lesson after that and since then have worked hard to build a body that stops me from looking like a small weedy relative of King Kong. And one that’s a bit more injury-resistant too.

All of this is kind of relevant to this week of my advanced body transformation because my coach Pieter Vodden decided to subject me to possibly the toughest chest workout I've ever done – as many bench presses as possible in 30 minutes. This was all about getting enough volume in to promote growth and test my mental fortitude, and then test it some more. Yeah, in hindsight I think he might just have wanted to see me cry. He certainly got close.

Before you watch the video, have a guess how many reps I did in an hour. Then, when you've watched the clip, get down to the gym and have a go yourself. The first person to beat me and let me know on Twitter gets a prize!

But wait! Before you tap out your victorious total, you have to do the vicious FLR finisher at the end. I won't tell you much more about it here, I'll let the video do the talking for me. Suffice today you might want to find a quiet corner in which you can sit down have a word with yourself afterwards.

One last thing I forgot to mention in week one – I got my body composition measured by DEXA scan, the gold standard of body fat analysis. It was done at bodyscanuk.com and in the final video I’ll go into detail about how much my DEXA results changed over my 12-week transformation so keep your eyes peeled for that.

Lifestyle

News Nick Hutchings

19 Dec 2014

transformation

advanced transformation

Review Of Phallosan Forte Penis Extender

Generally when it comes to penis enlargement products it is a hit or miss. With that being said, there are few products that I even waste the time to create a review on. One of the products that has definitely earned a review on this blog is the Phallosan Forte. The Phallosan Forte is a […]

The post Review Of Phallosan Forte Penis Extender appeared first on Rota Doc.

Jake Wilson's Project Mass: Strip Sets And Dropsets

Strip sets, also known as dropsets, are an effective technique you can add to your hypertrophy workouts for extra muscle stimulus and growth! Here's how to do them properly.

Carmelo Anthony Talks Business

We sat down with the Knicks' All-Star to talk about his new Nike shoe, the M11, and what defines the[...]

16 Gift Ideas for Beer Lovers

A six-pack under the tree is certainly a welcome sight, but there is much more that can delight a be[...]

How to make Brussels sprouts better

Three ways to make the much maligned sprout into a tasty treat

Turkey isn’t the only Christmas dinner staple that should be part of your weekly food shop. Brussels sprouts offer potent anti-inflammatory properties to soothe your aching muscles after a tough gym session, and they’re also a source of bone-strengthening vitamin K and immunity-boosting vitamin C. But they rarely get eaten on the other 364 days of the year because many people detest this much-maligned vegetable – until now, that is, because these recipes will make you look at sprouts in a new light. Time to binge like the Belgians.

 More muscle-building, fat-reducing nutrition ideas.

You'll love them like this 

Crackling sprouts -  Ingredients (serves 4)

400g Brussels sprouts / 60g pork crackling / 2 cloves of garlic, finely chopped / 1tbsp vegetable oil / Salt and pepper, to taste

To make

Remove the outer leaves of the sprouts, chop them in half and boil in salted water for ten to 12 minutes until soft. Strain and put aside. Heat a wok or large frying pan, then add the vegetable oil and garlic. Add the cooked sprouts to the pan with the salt and pepper and stir. Crumble the pork crackling over the dish and serve. 

Chicken and sprout omelette - Ingredients (serves 1)

90g Brussels sprouts, cut into chunks / 60g cooked chicken breast, cut into strips / Handful of mushrooms, thinly sliced / 3 eggs / 1tsp of butter

To make

Crack the eggs into a bowl and beat or whisk thoroughly. Mix in the mushrooms, sprouts and chicken. Heat the butter in a small pan over a low heat. Pour the mixture into the pan and fry until cooked, flipping halfway through.

Turkey and sprout bubble and squeak cake - Ingredients (serves 4)

200g Brussels sprouts, trimmed / 1kg potatoes, peeled and cut into chunks / 60g butter / 1 small onion, peeled and diced / 300g cooked turkey breast, chopped / 50g plain flour, seasoned with salt and pepper / 1tbsp rapeseed oil / Sea salt, black pepper and a pinch of freshly grated nutmeg

To make

Boil the potatoes for 15 minutes, drain, add half the butter and mash well. Cook the sprouts for five minutes until tender, drain and shred. Heat the remaining butter in a frying pan and fry the onion until soft, then cool a little. Mix the sprouts, turkey, potato and onion, season and leave to cool, then shape into eight cakes. Coat them in flour, then fry them in the oil for four minutes each side. Drain on kitchen paper. Serve with rocket, poached eggs and red pepper sauce.

 

 

 

 

Nutrition

Advice Andre Jackson

You Hate

18 Dec 2014

Brussels sprouts

sprouts

Watch Danny MacAskill Make a Mountain His Playground

The famed trials rider hits Europe's Alpe Adria Trail for his latest stunt video.

How To Use Hydromax Bathmate Hydro Pump

	How To Use Hydromax Bathmate Hydro Pump http://www.rotadoc.com Step by step guide for using the Bathmate Hydro Pump. These penis exercises are great for any man that wants to gain girth and length. Following these exact instructions...	From: RotaDoc Views: 1 0 ratings
	Time: 03:39	More in People & Blogs

Jake Wilson's Project Mass: Superset Training

Supersets are a very simple but incredibly effective training technique. You'll use them frequently in Project Mass, so check out this primer before putting the technique into practice!

Muscle -building vegan meal plan

Pack on lean mass with this vegan meal plan

Plenty of people hate the idea of eating things with faces – but it’s possible to be soft of heart and hard of pec. This vegan-friendly menu feeds your body with plant protein for new muscle growth, along with healthy fats and slow-release carbohydrates to fuel your workouts and boost recovery. And even if you do eat meat, it’s tasty enough to tempt you away for a day.

Breakfast

Tofu omelette with asparagus and tomato provides amino acids, which help develop new muscle.

Lunch

Quinoa with pine nuts, sweet potato and spinach is high in iron, which provides working muscles with oxygen.

Snacks

Rice cakes with almond butter and blueberries provide manganese, which helps to protect against free radical damage after a hard training session.

Dinner - Red bean stew

Ingredients (serves 6)

440g red kidney beans / 250g pinto beans / 250g chickpeas / 100g soya beans / 1 red onion, chopped / 1 vegetable stock cube / 3 stalks of celery, diced / 2 red peppers, diced / 6 garlic cloves, finely chopped / 1 bay leaf / 2tsp Worcestershire sauce / Black pepper to taste / 1tsp Tabasco sauce / 1 can of chopped tomatoes / 2tsp tomato purée / 2tbsp rapeseed oil / 300ml water

To make

• Fry the onion and garlic in the rapeseed oil over a medium heat in a deep pot for five minutes.

• Add the peppers and celery and cook for a further two minutes.

• Add the tomato purée and Worcestershire sauce and cook for another minute.

• Add the bay leaf, the chopped tomato, the stock cube and 300ml of water and cook for five minutes.

• Add the beans and chickpeas, reduce the heat, cover and simmer for 20 minutes.

Nutrition

Advice Andre Jackson

One day plan

17 Dec 2014

vegan meal plan

bean stew

How to Get a Deep Night's Sleep

Specialists share 10 tips for uninterrupted, rejuvenating sleep.

Is CrossFit safe?

Two experts debate whether CrossFit poses a high injury risk

Yes...

says Andy McTaggart, health and fitness manager at Fitness First, Tottenham Court Road, London

I joined a CrossFit box this year because I was no longer playing rugby and wanted something that would challenge me. It’s been fun and at times addictive. I’m naturally competitive and found that it drives me to train harder and lift heavier, but also to do it faster. And that’s the problem.

Any physical activity poses an injury risk when it’s not done correctly. If poor technique isn’t corrected, you will get injured. And with CrossFit, which encourages you to complete strength or endurance exercises as fast as possible, it’s too easy to sacrifice form in order to finish quicker. 

Injuries will happen if you don’t have a decent coach ensuring you’re doing the exercises safely. Also, the programming for CrossFit can be complicated and if it’s not well thought out you can develop injuries by straining muscles through overtraining.

Moves such as box jumps, kipping pull-ups and Olympic lifts carry an increased risk of injury when they’re done for time or at high speed. If you overtrain them you could end up with a strained rotator cuff or torn achilles tendon.

I’ve done classes where the coach is good at motivating people but isn’t actually coaching – there’s no correcting poor technique or helping people understand moves. This happens in regular gyms too, but CrossFit’s emphasis on powering through workouts means it can be a recipe for disaster. I’ve met some great CrossFit coaches, but some are only good at geeing people up. Boxes need to be run by experienced coaches. A lot are, but there are too many that aren’t. 

No...

says Jonny Landels, a level 2 CrossFit trainer at Reebok CrossFit Thames in London’s Canary Wharf

First things first: any sport or exercise programme carries a risk of injury. Good CrossFit classes teach proper movement patterns to ensure your safety, and while there’s a chance you could get hurt, it’s less dangerous than sports such as football or rugby. At its core, CrossFit is about making you fitter, stronger and healthier. And it works – we have the data to prove it. Ask to see any CrossFit member’s workout journal and you’ll see their workout times go down and strength numbers rise. 

It’s the job of every coach to educate themselves on human movement. CrossFit involves loads of different exercises and it’s vital that you’re taught how to do each correctly. As a company, CrossFit offers coaching courses to equip trainers with the skills they need to run classes safely. Some coaches may not be as good as others, but if you feel you’re in danger of injuring yourself, raise it with the staff or find another box to train at.

Good CrossFit gyms offer programming that’s been planned carefully by the head coach, and sessions are overseen by trainers to ensure people learn new movements and develop existing ones. Other gyms simply don’t offer this level of instruction and care, unless you pay for PT sessions.

Yes, it can be easy to get caught up in a WOD, go all out and throw proper technique out of the window, but it’s your responsibility to ensure that doesn’t happen. If you’re injured doing CrossFit it’s likely to be your fault for getting sloppy or not listening to your body. Blame the practitioner, not the practice.

 

Exercises

Advice Andre Jackson

17 Dec 2014

crossfit

counterpoint

4 Ways to Make Your Treadmill Work Harder

Interactive apps and virtual globe-trotting finally make treadmill workouts engaging.

The 12 best colognes for Christmas

Our pick of the 12 best scents for this Christmas and New Year

1. Viktor & Rolf Spicebomb

£47.50 for 50ml

Dominant scent Luxurious saffron

2. Yardley Citrus Wood

£20 for 50ml

Dominant scent Spicy pepper

3. Valentino Uomo

£46 for 50ml

Dominant scent Refreshing coffee

 

4. L’Occitane Ambre & Santal

£49 for 75ml

Dominant scent Light vanilla

5.  Aramis Adventurer

£38.50 for 60ml

Dominant scent Sharp citron

6. Creed Aberdeen Lavander

£165 for 100ml 

Dominant scent Soothing lavender

7. Calvin Klein Euphoria Gold

£38 for 50ml 

Dominant scent Fresh ginger

8. BOSS Bottled Night

£55 for 100ml

Dominant scent Warm cardamom

9.  Jimmy Choo MAN

£42 for 50ml 

Dominant scent Fruity melon

10. Atelier Cologne Santal Carmin

£117 for 100ml 

Dominant scent Rustic sandalwood

 

11.  Tom Ford Noir

£50 for 50ml 

Dominant scent Festive nutmeg

12. Shay & Blue Salt Caramel

£55 for 100ml 

Dominant scent Rich caramel

Lifestyle

Buying Guides Andre Jackson

16 Dec 2014

cologne

aftershave

scents

Jake Wilson's Project Mass: Training Techniques Overview

These advanced training techniques will put your muscle-building power into overdrive! Here's how to do them, and how to implement them into your workouts.

The Best Wool Clothing, from Head to Toe

From stylish topcoats to technical baselayers and merino boxers, cover every inch of your body [...]

EatFit magazine on sale now

Pick up a copy of the hunger inducing EatFit magazine in stores now

Inside, you can find top tips from Scratch-Labs, the brains behind feeding the Tour De-France peloton. Explore the future of food and the impact of edible 3D printing and of course indulge yourself with over 58 delicious recipes created specifically for those in training. It's not all meat... Promise!

One sale now and available from all good newsagents and supermarkets.

Lifestyle

News

16 Dec 2014

eatfit

The (Other) Best Whiskeys From Around the World

Forget scotch and bourbon. Distilleries from India to Taiwan and Tasmania are making [...]

10-minute meal: Salmon teriyaki

Eat your way to serious strength with a muscle-building twist on teriyaki

The chicken version might be more famous, but if you want to pack on muscle, salmon teriyaki should be your snack of choice. In addition to a big whack of protein, it also contains high levels of omega 3 fatty acids, which help you to recover after a tough gym session. For extra MF-approved goodness, this recipe also substitutes blood sugar-spiking noodles with high-fibre cucumber ribbons.

More meals that you can make in just 10-minutes. 

Salmon teriyaki with cucumber ribbons

Ingredients (serves 1)

2 fresh salmon fillets / 1tbsp soy sauce / 1tbsp dry sherry / 2tsp olive oil / 1tsp caster sugar / 2tsp grated root ginger / 2 garlic cloves, finely chopped / 1 cucumber / 2tsp rapeseed oil

To make

• Cut the cucumber into long, thin ribbons using a potato peeler.

• Mix the soy sauce, olive oil, sherry, caster sugar, ginger and garlic.

• Marinate the salmon in half the mixture and the cucumber ribbons in the other half for at least three minutes.

• Fry the salmon in the rapeseed oil over a medium heat for three minutes on each side.

• Serve the salmon on top of the cucumber.

Salmon provides vitamin B12, which boosts energy

Cucumber provides silica, which strengthens ligaments and tendons

Garlic provides manganese, which toughens up bones 

 

 

Muscle building meals

Advice Andre Jackson

10-minute meal

16 Dec 2014

healthy eating

salmon

teriyaki

How to Spot an Avalanche Risk: Six Signs of Dangerous Snow

Mike Douglas, the "godfather of free skiing" on how to stay safe in the backcountry.

Kris Gethin's Muscle-Building Trainer: Supplements Overview

A transformative trainer like this deserves a solid supplement plan designed to boost muscle growth and maximize recovery. Here's what will be in your shaker bottle for the next 12 weeks!

Review Of SizeGenetics Penis Extender System

Men are always obsessed with having a larger penis and that is why penis enhancement products continue to register high sales. A perfect example of products that can help you increase the length of your penis is SizeGenetics. Male performance oral supplements are very common in the market but have not been proven to really […]

The post Review Of SizeGenetics Penis Extender System appeared first on Rota Doc.

How To Get A Bigger Dick Without Pills Naturally

	How To Get A Bigger Dick Without Pills Naturally http://www.rotadoc.com Step by step instructions on how to grow a bigger penis naturally through daily routine exercises that do not include risky painful su...	From: RotaDoc Views: 277 0 ratings
	Time: 01:16	More in People & Blogs

Kris Gethin's Muscle-Building Trainer: Nutrition Overview

For the next 12 weeks, you'll fuel your gains with a timeless Gethin nutrition plan build on ample protein, carbohydrates, and healthy fats. Eat clean, eat big, and grow like crazy!

How to Build a Backyard Hockey Rink Like a Pro

Top NHL Ice Man Dan Craig shows us six steps for building the perfect skating rink at home.&nbs[...]

Side Effects Of Viagra

Viagra is an alternative for men the suffer from erectile dysfunction and premature ejaculation. While this treatment works well for many, I still believe in trying natural remedies first before going the viagra route.  The truth stands that many men that suffer from premature ejaculation or erectile dysfunction can attribute their condition to lack of […]

The post Side Effects Of Viagra appeared first on Rota Doc.

The beginner's body transformation

MF art director Ped Millichamp embarks on a 10-week beginner's body transformation, experiencing weight training for the first time

I was slightly apprehensive going into my first transformation workout as a) I’d never trained using weights before and b) I didn’t know how my body would react to having weights pushed through it. I hadn't trained for about five years, since injuring my hip playing football, so I was interested to see how my body would react to that injury and whether or not weight training would help or hinder my mobility. At the same time, I was really excited to take on this new challenge and see how I could improve my body shape and overall health. Having never exposed myself to weight training before I was acutely aware that the first few weeks would no doubt be the most difficult. Learning all the big compound moves was tough but I quite enjoyed it, despite how exhausting it was. 

There was no need to worry though as Sean, my trainer, took his time to explain the theory behind everything we were going to do and nurtured me through the first series of workouts. These were also with fairly light weights so I could start to master the technique before moving on to the real heavy stuff. Finishing each workout with push-ups and planks was probably just as difficult as learning those new moves as my muscles kept failing me during each exercise, a feeling I learnt to appreciate as a sign of a job well done. 

My first few sessions with Sean filled me with confidence that I could indeed get through these 10 weeks – as long as I listened to my body and took on board the advice Sean gave me. Fear of the unknown can bring on stress but once you actually start something you realise it can be achieved.

Check out our other transformation videos here. 

Lose weight

Advice Ped Millichamp

11 Dec 2014

transformation

beginner