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Kris Gethin's Guide To Making 2017 Your Best Year Yet

If you're looking to make both your training and your life more meaningful, then Kris Gethin is the perfect guide. Here's his plan for making 2017 the most important year you've ever experienced!

Shawn Ray Previews the 2017 LA Fit Expo

Muscular Development's Shawn Ray talks about all the events happening at this weekend's LA Fit Expo & who you can expect to hear from on MD soon.

Interviews from the LA Fit Expo 2017 - Part 1

Muscular Development's Shawn Ray catches up with pro bodybuilders Rich Gaspari, Hidetada Yamagishi, Jon Delarosa, Will Harris & Shaun Clarida at the 2017 LA Fit Expo.

Rich Piana's Message from the LA Fit Expo 2017

Muscular Development's Shawn Ray talks with 5% Nutrition founder Rich Piana at the 2017 LA Fit Expo. In this video he tells why his company appeals to so many, what he has planned for 2017 & more.

Interviews from Day 2 of the LA Fit Expo - Part 1

Interviews from Day 2 of the LA Fit Expo - Part 1

Interviews from the LA Fit Expo 2017 - Part 2

Muscular Development's Shawn Ray catches up with strongmen, promoters & CCO's alike at the 2017 LA Fit Expo. Watch to see what's going on with Brian Shaw, Bruce Cardenas, Tamer El-Guindy, Chris Minnes & Lou Ferrigno Jr.

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Layne Norton, PhD on Twitter

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It's time to stock up and crush those 2017 goals! #BBcomDeals Save now:

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Tip: The Not-So-Pretty Truth About Gym Motivation | T Nation

And when it comes to success in the gym? Well, maybe all those people with great bodies and impressive PRs are driven by negatives as well. That guy who hates the fact that he's short may have decided that he'll just be wider and stronger than every nutsack ever who teased him about his height.

Tip: The Ultimate Leg Press Workout | T Nation

Now begin your strip set. Do as many as you can with the weight on the platform. Lock the platform, drag your ass up, and quickly remove one 45-pound plate from each side. Do it within 10 seconds or so. Get back into the machine and rep out again.

Tip: Get Instant Endurance With This Pill | T Nation

Run, swim, or lift longer with just one or two capsules of this plant compound.

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When you tweet with a location, Twitter stores that location. You can switch location on/off before each Tweet and always have the option to delete your location history. Learn more

Tip: The Kettlebell Bench Press | T Nation

When you've grasped the kettlebell and positioned it over the shoulder in a pressing position, the hand and wrist are forced to grip and stabilize the augmented load that sits on the back of the wrist. This simple position helps initiate the irradiation effect signaling synergistic tension through muscular and fascial planes all the way up the kinetic chain into the shoulder girdle and directly into the core. By focusing on a max grip, this becomes a neuromuscular reeducation tool for faulty motor patterns.

Tip: A New Way to Build Rear Delts | T Nation

This exercise makes it impossible to cheat, and it'll hit your glutes and hams too. Take a look.

Ugly Ab Training | T Nation

If you came here looking for info on how to create a pretty-boy waist, this isn't for you. The fact is, I don't train my midsection to be pretty. I train it to be strong. It needs to be a piece of iron connecting my upper and lower body. However, when I train my abs that way, they inadvertently end up looking great. Here are the three keys to building strong abs that look great too.

How To Fuel Your Body Like A High-Performance Machine

Many cars these days are designed to run on low-octane gas. But just like a car, your body runs better when you give it superior fuel. Choose the best proteins, carbs, and fats, and get your body humming!

The 10 best workouts for weight loss

The definition of high intensity, tabatas have you alternating 20 seconds of hard effort with 10 seconds of rest, straight through for four minutes. “The best thing about the Tabata workout is that you can perform these short, intense routines with your own body weight in the comfort of your own home,” Reed says. “Tabata raises your heart rate, pumps up your muscles, and increases your fitness level.” These ones will have you alternating two exercises targeting the same muscle groups, and going from one to the next provides a kickbutt workout in 24 minutes.

6 Worst Things to Do for Crafting a Killer 6-Pack

Just like you hit the quads or triceps with various movements that work the muscle through various planes of motion, the same needs to be done for your abdominals when serious about your 6-pack! When designing an abs workout for myself, or clients, I feel it is important to begin with a movement that focuses most tension on the lower midsection. These include all type of leg raises with bent or straight legs. Next up should be an “upper” ab movement, preferably using resistance, where the trunk is “curled” toward the knees, such as with various types of crunches. Finally a twisting type exercise is then necessary to develop the external obliques and intercostals.

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Show us your winning strategy on IG, Twitter, or FB and tag #250kchallenge @bodybuildingcom @optimumnutrition.

Train Like Dwayne ''The Rock'' Johnson!

Later, in a private Florida gym, Johnson sits on a flat bench with two 100-pound dumbbells on either side of him. Aside from a handful of other early birds doing squats, deadlifts, and plyometrics, the gym is practically empty, with the only accompanying sound drifting from four large music speakers in each of the gym's corners. When you live a life as chaotic and as busy as Johnson's, quiet time can be very precious. With no one around to bother him or ask for autographs, he's able to completely focus on giving his all to the iron, and according to him, it's something that centers his often-crazy life.

Thick Back Blitz

Yeah, we just went all Tolkien on you. But the fact remains that a simplistic approach – with the right intensity, of course – can help you construct the kind of back aesthetic that you’re looking for. If you have a width-focused back workout, you can simply do the workout provided on a second day later in the week, which will greatly accelerate your gains. Or, if you’re a high-volume guy, you can go ahead and try adding these moves to your existing back workout on one, all-out back-a-palooza.

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19 Arnold Classic Australia March 17-19th... - Official Muscular Development Magazine | Facebook

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How to make muscle gains while you sleep

So you hit the gym hard, but you're just not seeing the gains you expect? It might not be your workout that's failing you. It could actually be your sleep: Despite what you've heard from all the meatheads at the gym, you can't just pound weights all day and then expect to subsist on three hours of Red-Bull-interrupted sleep every night.

30 Surefire Ways to Lose Your Gut for Good

6. Go slow. Along with protein and healthy fat, you should consume a slow-burning carbohydrate at breakfast. We suggest two slices of whole-wheat toast or 1 cup of cooked oatmeal. The slow-digesting carbs improve fat loss by keeping insulin levels steady and increasing the amount of fat you burn during exercise. You'll also have sustained energy for the next several hours, as whole grains digest slowly and feed your brain and muscles gradually. Researchers from Loughborough University (England) found that when athletes ate slow-digesting carbs at breakfast and lunch, they had lower insulin levels and higher levels of fat-burning during the day compared to those who ingested fast-digesting carbs. They also discovered that test subjects who ate slow carbs spared muscle glycogen better during exercise due to greater fat use. In addition, the fiber present in 100% whole wheat has been shown to aid fat loss and keep you feeling full so you don't overeat.

Tip: Inspiration vs. Perspiration | T Nation

Which of these two phases are you in? Only one will get you the results you're wanting.

4 Medicine Ball Exercises for Shredded Abs

As well as helping with injuries, the medicine ball can help tone your core muscles, - the body’s center of power. Using a medicine ball to train the core is perfect because you can perform so many functional movements similar to those that you do in everyday life.

6 Best Shoulder-Saving Exercises

Take a lacrosse or tennis ball and position it between a wall and the back of your shoulder blade. From there, move. Keep the arm straight and it over your head (flexion), down (extension), towards the midline of the body (adduction), and out towards the wall (abduction). Fix the ball in place and see what kind of pain free range of motion you can muster. Get creative. You can even form a 90-degree angle in your elbow and internally and externally rotate the shoulder. After moving the joint through every manageable position, move the ball slightly and try it again. Search for hot spots, “floss” the areas that don’t feel great and get ready to feel and move better.

The new year total-body reconstruction plan

This will be the year you dramatically change the composition of your body. A couple weeks in, take a look into the mirror, you’ll see noticeable differences in all the right places. Your face and jawline will show signs thinning; your shirts will tighten up in your chest, back, and shoulders. You’ll have visible veins in your arms, and you start to see those abs you never knew you had. The best part? It works for every guy at every level (hey, it’ll even work for your girlfriend.) The program is built around the basics, making it beginner-friendly. But, don’t let the word “basic” fool you—you’ll be drenched in sweat after every session. If you’re already highly experienced around the weights, this program forces you to slow things down and reset your thinking and approach to building muscle.

Online Coaching

If you order the wrong size (see the sizing chart), it's on you. If we send you the wrong thing or it is messed up (printing, hole, etc), it's on us.

5 exercises you’re probably doing wrong

Commonly known as a lunge, the split squat is an amazing lower body exercise—when done correctly. “Many guys avoid or neglect the split squat due to knee pain, or ‘feeling’ more load in the front hip region, rather than the desired load of the lead leg,” Martin says.      Common mistakes: Many make the mistake of allowing their front knee to track forward over the toe, placing majority of the load on the ball of the front foot. “This can place extra unnecessary load on the patella and surrounding connective tissue,” Martin says, which can certainly irritate your knees. Another common issue is not allowing your back knee and ankle to bend. Think about it: If you're forcing your leg to stay straight, you're restricting movement and causing a chain reaction, which will travel up, hence the hip pain. "Guys also have a hard time staying balanced, which is indicative of weaknesses and muscle imbalances," Martin says. We say: All the more reason to master the split squat—unilateral moves expose and address these weak spots.   How to do it right: Setup 1.  Rather than setting up the split squat in a standing position, come down on your knees about hip-width apart.

My Squat is Starting to Suck

My squat is my favorite lift but something bad is happening. I fly foward when I get out of the hole. It so bad and I am missing a lot of lifts because of that. I'm gonna put a link if anyone can given me advice that would be appreciated!

100 ways to burn fat fast

86) Start running. Sounds obvious, but just try running as far as you can. The next day, try and go for a minute longer. Within a few weeks, you’ll notice how much farther you can go than when you first started.

8 at-home workouts to get rid of love handles—based on the time you have

Many of us use the excuses: "I don’t have time,” or “I don’t belong to a gym,” when we feel guilty for not working out as much as we “should.” Now that the holidays are approaching, these excuses are likely to be even more handy—you can easily wave off the prospect of a post-work workout since you have to hop on a plane to visit your folks for Thanksgiving. Or, you’re staying at your parent’s house and don’t have access to a gym. Or, maybe you’re so busy holiday shopping that you don’t have an hour to get to the gym, actually (gasp!) exercise, and then travel back home.

5 Must-Read Rules Of Successful Meal Prep

Meal prep doesn't have to be something you dread. Rather than making last minute grocery trips and guessing about the numbers, follow these 5 simple rules of successful meal prep!

7 Best Barbell Moves for Building a Big Back

Grab a barbell and either place it into a landmine station (if available) or position it firmly into a corner. Begin adding the desired number of plates to the outward facing side of the barbell. Stand over the middle of the bar slightly bending the knees and maintaining a neutral spine (the starting position may be similar to the setup for a deadlift). Preferably grab a seated row attachment and place it underneath the bar against the side with the plates. If one is not available you can simply grab the bar itself. Maintain a tight core, neutral spine, and begin rowing the bar upwards to the middle portion of your abdomen. Make sure to retract the scapula prior to beginning the movement and focus on engaging the lats eliminating bicep activation.

Sagittarius Horoscope for Sunday, January 8, 2017

Sunday, January 8, 2017 - You've been not so patiently waiting for the moment when the clouds part and the endless blue sky becomes visible again. Logical Mercury's shift into forward motion occurs in your philosophical sign, allowing you to express your thoughts without restraint. However, it's crucial to know your limits, especially when the horizon appears so far away. Although you have little reason to moderate your opinions, you'll lose your audience unless you know when to stop. Leave them begging for more, not less.

Instagram photo by Shawn Ray • Jan 9, 2017 at 4:06am UTC

Velocity Diet® Plan - The New Science of Rapid Body Transformation - Biotest

The Velocity Diet is a science based, rapid body-transformation program that's so powerful and so effective that results border on being unbelievable. But this system is not for everyone.*

30 ways to get 30 grams of protein at every meal

“Each ounce of animal protein provides about 7g of protein. For a visual cue, 3 ounces is about the size of your palm so aim for a little more than that—again, a deck of cards or an iphone 6 (or 7 if you’ve upgraded) is the size of 4 oz. Choose lean animal proteins such as egg whites, all fish, skinless chicken, cold cuts, lean cuts of beef like sirloin and flank, and lean cuts of lamb like chop or roast,” says Zuckerbrot. Understanding portion sizes will make it much easier to whip up a quick, healthy, and balanced meal.

The 25 Most Effective Workout Finishers for Your Abs

The following 25 workout finishers do all of the above. And if you really want to put your abs into overdrive, work in more "single-arm pressing, pulling, hinging, and squatting exercises after your main lifts to tax your core and even out discrepancies in your movement patterns," Holder recommends. Ready to get after it? Pick any of these finishers to top off your workouts; rotate through a few of 'em and you'll see the results.

Kai Greene Explains the Jefferson Squat

To do it, take a wide stance and hold the bar between your legs with one hand in front of your body and one hand behind it. Keep your glutes tensed while you squat down 
in the bucket (below parallel). Use smaller plates on the bar, no more than 25s, so you can get down deep enough. The key is to force your knees out—when you do that, it activates your glutes so you keep them under continuous contraction throughout the set. The better I became at doing Jeffersons, the more proficient I got at squatting. I learned how to activate my qlutes, hams, and quads better. Doing Jeffersons then the adduction machine one after the other has been crucial to my glute and hip-flexor development. Jefferson squats—that’s one of my secrets I’m giving away for free.

4 Down-There Essentials For Fit Men

Serious training can be tough on a man's body in unexpected ways. Here are four ways you can prevent embarrassing or painful mishaps before they ruin your day!

Tip: Creatine and Water Weight | T Nation

Most people gain weight so rapidly after starting to take creatine that logic tells you that the weight gain is almost all water. That may be largely true after you first begin taking it, but even then, the increase in weight appears to be proportional to the total weight gained.


On the other end of the spectrum are high speed exercises such as the Olympic lifts and related explosive exercises. Training lighter loads at high speeds does not produce high increases in strength, but it is beneficial for increasing the rate of force development to get faster. The explosive lifts include options such as hang clean pulls, snatch pulls, jump squats, and power cleans, and snatches.

Back and Biceps

*I went for a bit more volume here tonight and deviated a bit from John’s program.  I basically started somewhat light and did sets of 8 reps going up in weight until I couldn’t get all 8.  For me I hit failure on Set 6 before reaching 8 reps and counted this as 3 working sets.  I will note that failure for me on this night was once form was compromised.  I could have done more reps, but with sloppy form and I wanted to keep my form perfect.

Instagram photo by Mr. Olympia LLC • Jan 11, 2017 at 12:09am UTC

PR Newswire on Twitter

Awesome fitness blogs to help you reach your health goals for 2017 Featuring @BornFitness & @FitnessOnToast !

3 Exercises That Kill Your Knees | T Nation

Get some elastic straps or wraps, and wrap your thighs as high as you can get them on the hip towards the proximal gluteal fold. Be sure they're at a perceived eight-tenths tightness – pretty damn tight. Once they're on, complete multiple high rep sets, think 15-20 reps, all with 30-40% of your 1RM. Maintain constant tension and flex each rep to drive more and more blood into the quads. Keep rest periods short. Anywhere from 20-40 seconds should do it. Cumulative stress from the pump is the key, so don't worry that you're only a moving a fraction of your normal weights.

Dwayne Johnson on Twitter

NEW INTERNATIONAL #Baywatch trailer. THANK U for making us one of the most anticipated movies of 2017. #DysfunctionalHeroes #ImOceanicMF

The 500 Rep Shoulder Workout | T Nation

Use a rope for this hybrid movement, which is part upright row, part face-pull. The entire shoulder complex is going to get hit here. Instead of standing upright, lean back a bit and use the weight stack as a counter balance. With the rope at the lowest point on the pulley, you'll then pull up to your face and chin area as you pull your hands apart.

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50 16 Nasty Exercises You've Never Tried | T Nation

The main action of the core is to resist flexion, extension, rotation, etc. So one of the best ways to train the core is to put yourself in a position where that's necessary. Farmers carries are great because they force you to fight for a neutral spine and strong upright posture. But they can be enhanced by doing them one-arm at a time. This forces you to resist laterally and pay more attention to your overall body position.

51 Hidetada Yamagishi on Twitter
52 Tip: Get Instant Endurance With This Pill | T Nation
53 Hidetada Yamagishi on Twitter
54 Hidetada Yamagishi on Twitter
55 Instagram photo by Dave Tate - • Jan 9, 2017 at 2:45am UTC
56 Offseason Diet Strategies for Non-Training Days, Alkalinity Controversy - Inflammation - Digestion
57 Instagram photo by Dexter "The Blade" Jackson • Jan 8, 2017 at 6:09pm UTC
58 VIRUS on Twitter
59 Kai Greene on Twitter
60 MUSCLE INSIDER on Twitter
61 Hidetada Yamagishi on Twitter
62 10 Moves She's Begging You to Make During Foreplay
63 11 Best Supplements for Mass
64 12-Week Plan for a Massive Chest
65 Iron Maiden: Social Media Star Amanda Lee
66 Photo gallery: The beautiful women of ‘xXx: Return of Xander Cage’
67 Big On Rest
68 Gaspari Nutrition on Twitter
69 First Physique Competition Review. Help Point Out Weak Parts
70 5 Recovery Methods To Be Practicing
71 Get that: the abdominal V
72 12 vitamin C-boosted products that'll rescue your dry, dull winter skin
73 High Wattage Shoulder and Leg Workout
74 DL Assistance Work
75 Is it Ok to Barbell Row on Deadlift Days?
76 Reinventing Healthy Breakfast: Eggs-on-the-Go
77 Tip: Do Rack Pull-Ups for Bigger Lats | T Nation
78 These Teenage Weightlifting Sisters are Champs & Have Broken Nearly 300 Records
79 70 Ways to Eat for Muscle
80 Beautiful Hardbody IFBB Pro Lorie Forman
81 Instagram photo by Adam Bornstein • Jan 11, 2017 at 4:30am UTC
82 The 25 Best Exercises for Your Lower Abs
83 The 3 best (and worst) store-bought sauces
84 KING-SIZED Workout: The Split
85 Knee Wraps Needed When Squatting?
86 5 ways you're wasting your workouts
87 5 Reasons Your Deadlift Sucks
88 Nate Burleson Jumps From the NFL to 'GMFB'
89 How to do 100 pushups without stopping
90 Muscle Expert 009 Ben Pakulski & Dr Jacob Wilson
91 7 Crucial Carb Tips
92 Steve Pulcinella on Twitter