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Shock Your Triceps

A typical exercise selection for a triceps shock would be two behind-the- neck extension movements, a cable pushdown and a “belly builder,” such as lying cambered-bar extensions. A lot of bodybuilders say you should start with the heaviest and most basic exercise, but I’ve found that the order of exercises has nothing to do with triceps development. If you have a hierarchy of exercises, that means some are not as good as the others, so get rid of them. They should all be the best.

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Can You Bench Alone Using a Bench Shirt? -

Can You Bench Alone Using a Bench Shirt? -

7 Curls for Bigger Biceps

We asked Antoian to walk us through the benefits of a handful of curls that you may or may not currently use in your repertoire. We also requested that he skip longwinded execution explanations since, in general, curls are performed the same way: keep your arms at your sides, elbows close to the body, and bend your arm from the elbow as you bring the weight to your shoulder.

The 5 Worst Things to Do if You Want to Build Stronger Legs

If you want strong legs , it goes without saying that you can’t skip leg day. But what if you hit legs religiously every week and you still can’t gain strength in the lower body? Here are five big mistakes people make when trying to achieve strong legs. Make sure you are not doing any of them.

Bodybuilding For Beginners

If you’re like me, you dove into bodybuilding with a passion, not a strategy. It was, and still is, something you loved, not a scheme for success that you reached after comparing it with other ventures. Bodybuilding is something you’re driven to do, no matter what. It’s in your blood, not in your mind. You toss and turn in bed at night, resenting the hours that keep you from your next workout. In your dreams, you’re in the gym, grunting, sweating, smashing those weights, cheering your training partners to their personal records, then getting under the bar when your turn comes and beating them at their own game, as they in turn cheer you on. When you awake, you gulp down some breakfast before you’re off and running, unable to resist the allure of ringing iron and the delicious pain of rough-cut knurling. You have no chart or graphs to consult, no calculus of how many more muscle fibers will be stimulated with each additional repetition. You’re in there to lift as hard, as heavy and as long as you can, because you’re conquering the world, and it feels good. When you drag yourself home, the only thing on your mind is getting back in there the next day, so you can do even better.

4 Elbow-Friendly Moves for Bigger Triceps

Stop thinking skull crushers and start thinking close grip bench press. I can’t tell you how many times I see people killing skull crushers, only to stand up between sets and rub their elbows. Or they can’t do any pressing exercises because the exercises they picked for your triceps the day before, left their elbows feeling like they had been smashed with a hammer.

H.U.G.E. Gym Class: Cardio

We have to talk about it. As much as you’d rather discuss bench pressing, biceps or just about anything else, most bodybuilders spend more time on a treadmill or StepMill than a leg press or preacher bench. And when dieting down, most iron men and women invest more hours burning calories than pumping muscles. Still, the majority of trainers haven’t learned how to maximize their stationary strides. This month, we shed the fat and explain how to get your cardio back on track. Class is in session.

Power-Building Workouts for More Muscle and Strength

This power-building program takes the best from both worlds to help you build more muscle and strength. The powerlifting portion will get you stronger and more efficient at recruiting muscles, which will make your bodybuilding exercises even more effective. The bodybuilding portion allows you to build up your muscles that are lagging for your big lifts, which in turn will add more muscle and get you stronger at your big 3 lifts.

The 8 Absolute Worst Foods You Can Pump Into Your Body

Everyone loves a “cheat meal” or an overindulgence of food from time to time, after all—we are human. For seasoned athletes , the idea behind a “cheat” is to eat clean for a period of time, execute workouts as usual, and then “reward” the body with something that’s normally forbidden from a healthy diet. This strategy can certainly be effective for overcoming a weight-loss plateau and revving up the metabolism, but not all foods should be given the green light, especially if you’ve set an aggressive New Year’s resolution for yourself. Tim McComsey, a registered dietician specializing in weight-loss programming shares his eight foods to avoid at all costs.

The Diet Mentality

Whether you're trying to lose fat or gain lean body mass, remain consistent. Sporadic eating is anathema to progress. If you're a hard-gainer or have a difficult time getting ripped, the five-meals-a-day plan is the best; it stabilizes nutrient absorption while inhibiting fat storage.

The 9 Most Basic Facts About Losing Love Handles and Belly Fat

Unlike women, who tend to distribute extra pounds all over, men hoard all of theirs in one spot: the belly, producing unattractive love handles and the potential for cardiovascular disease and other health ailments. Unfortunately, getting rid of love handles and belly fat isn’t as easy as it is to get them in the first place. It takes a concerted effort around the clock, not just during a one-hour daily workout. But, there is some good news: a lot of small lifestyle changes can make those love handles disappear—if you recognize the facts of the matter. The Fat Guy's Guide to Losing Weight >>> Pete Williams is a NASM certified personal trainer and the author or co-author of a number of books on performance and training.

10 Ways To Burn Fat And Keep It Off For Good

It’s one thing to train and diet hard to get lean. It’s another to keep the weight off long term. Here are 10 tips to help you remove your unsightly winter weight, and prevent it from returning.

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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

Cheat Meal Strategies for Weight Loss and Muscle Gains

Beer-battered hot wings. Stuffed-crust pizza. Double-digit scoop sundaes. This is the stuff of cheat meal fantasies. But more often than not, it's also the stuff of weight gain nightmares. The problem most guys run into when they're straying from their diets is they don't know how to properly splurge. Eating like garbage for damn near 24 hours once a week doesn't equate to renewed resolve in your diet and exercise regimen any more than it stimulates muscle growth and fat loss. There are scientific and personalized components to a cheat meal you've probably been overlooking—until now.

25 Foods to Eliminate Your Love Handles

While these foods won’t literally incinerate the fat from your abdominal, they will promote weight loss, and aid in your long-term goals without making you feel deprived. “So many diets are bereft of proper protein,” Elkaim says. Instead, many guys count calories and eat tiny portions of high-sugar foods or juices that actually create a starving sensation, he adds. The principle behind the selection of these foods is simple: You'll eat real food (Read: not a bunch of bars or shakes) that come from every major food group. “You want 80 percent of what you eat to be raw, whole, plant-deprived foods to support your system and create an optimized environment for health and wellness,” Elkaim says. We picked foods packed with protein, fiber, and healthy fats to keep you energized to power through every day and any workout. 

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The 10 Best Ways to Bulk and Broaden Your Shoulders

If that's not enough to convince you, maybe this will: When we asked 25 women their opinion on the sexiest body part on a man , shoulders dominated. One woman said: “A large upper body—toned back, shoulders, and arms. I like a man who has the power to lift me up…”. But if you don't really care what the ladies think, a strong set of shoulders will make your life easier. Everyday movements like playing sports and lifting suitcases will be more of a breeze, plus you'll reduce your risk for injury during back and chest exercises, and make your workouts less stressful—on your mind and muscles.

Row Like The Shadow

For me, the barbell row has always been the bread-and-butter exercise for building back mass — it’s as good a foundation movement as they come. Whether you use an underhand or an overhand grip is up to you and should be based on how each one suits your particular structure and needs. One thing is for sure: If you want a big back, you’re going to have to row! - FLEX

Pomegranate Polyphenols Fight Free Radicals

We all know that antioxidants are important to include in any eating plan, and that the best way to add them to our diet is to get enough of the whole, natural foods found mainly in the produce section. But did you know that one type of these free-radical-neutralizing compounds is called polyphenols? These micronutrients help protect plants—and may help boost your health, too.

13 Ways You're not as Fit as You Think You Are

Call it a fitness catch-22: In order to meet your goals, your training has to be specific. But get too specific, and you can reduce or even eliminate other important physical capabilities. “I know many strength-training athletes who only focus on weights and no cardio because they believe that stronger muscles are the key to overall fitness,” says Scott Weiss, DPT, CSCS, physical therapist and owner of Bodhizone in New York City. “The truth is, they will be out of balance, and by the same token, aerobic athletes who do not weight-train will have deficits as well.” Unless you’re, say, a decathlete, it might not be that important to you to excel in all areas, from strength to endurance to balance to flexibility. But these tests, used by top trainers to assess their clients, might teach you a thing or two about your fitness successes… and failures.

65 Workout Routines For 2016!

In case you've ever walked into the gym scratching your head, wondering what you should train and which exercises would do the job best, we've compiled this epic list of 65 training articles to ensure you're never unprepared in 2016! From hardcore shoulder-smashing workouts, to bench press tutorials, to high-intensity training, to full-on video trainers, you can find the perfect workout any day of the week!

8 Sweet Options to Cut Back on Sugar

"The brain gets a reward or sweet response from sweeteners," says Brian St. Pierre, M.S., R.D., and director of performance nutrition at Precision Nutrition. "Generally when people replace sugary beverages with artificially sweetened ones, they eat less sugar, fewer calories and lose weight."

How You're Ruining Your Six-Pack Every Morning

We get it—sometimes you’re running seriously late and the only thing available at the corner coffee shop is a croissant or a bagel. But taking two more minutes to find a Greek yogurt or make a smoothie will go a long way for your #abgoals. “We’re not only bad about having a heavy carbohydrate breakfast but we’re also pitiful at getting our protein in the morning,” says certified athletic trainer, Jackie Buell, Ph.D., R.D., assistant professor of health and rehabilitation sciences and sports medicine at Ohio State University.

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Build your chest like never before with the squeeze press. Here's how to do it: …

How Smiling Can Get You a Wife and Scowling Can Get You a One-Night Stand

In the study, 218 women were shown photos of men either smiling or wearing neutral expressions. After, they were asked to rate the each man’s attractiveness as a prospective short-term relationship (a date) or long-term relationship (a possible marriage partner). Then another group of 71 women were shown the same photos and asked to rate the men on their trustworthiness and masculinity.

102 Ways to Burn Fat Fast

The ultimate tip list for losing weight and keeping it off.

How to Make Your Fitness Resolutions Last All Year Long—and Beyond

MEN'S FITNESS: What are the best ways you can use technology—in general—to stick to your health and fitness resolutions? 
Jorge Cruise: Track what you eat so you know how many calories you’ve eaten each day. Tracking your calorie burn. There’s a pattern here…TRACKING! Technology is so great for tracking and tracking is a huge key to being successful. If you don’t know what or how much you’re putting in your body or don’t know how many calories you’ve burned, you’re at a big disadvantage. Technology also helps deliver information so much quicker and more efficiently—and in whatever form you want it. You can look at a recipe in a book, or you can look at it online, in an app, in a video, etc. It’s all available to you in so many ways.
 MF: What about the Apple watch specifically—what are the best apps or tricks to help you stay with those resolutions? 
JC: The Apple Watch is great for tracking! With the Activity App, you are reminded to sit less, move more, and get in your daily exercise. It’s a great tracking tool. Combined with food tracking apps like My Fitness Pal, the Apple Watch makes it so easy to stick to your resolutions.

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"Doing an obstacle course race. Need to fuel up for it but not feel bloated." We use this: …

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@BioLayne weighed in on avatar today +3lbs with no change in body fat. Setting is lean muscle gain. Calories dropped by 900/day. Normal?


First, you have to apply the proper training stress to produce the adaptation you want, whether it’s a stronger squat, a bigger chest, less body fat or more endurance. Next, you have to get the optimal recovery for adaptation in order to heal. This includes basic nutrition and therapeutic strategies to target the following mechanisms:

Shawn Ray on Instagram: “"Failure comes only when we forget our ideals and objectives and principles." - Jawaharal Nehru #training #muscles #halloffame #ifbb #npc…”

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SlimFast: New Year, New You

If you want to quit, don't pick up an e-cig, says new research.

Flex Lewis™ on Instagram: “Tomorrow is leg day, and tonight is my cheat it will be powered by 1- Bavarian cream 2- Boston Cream 3- Apple crumble What's your…”

The Best Ab Exercises, According to Science

The resounding ab winner in the muscle-activation studies is, in fact, the standard crunch. “Crunches aren’t this horrible villainized exercise that they’ve become over the years,” Matthews says. “When done correctly, they’re great for eliciting muscle activity in that part of the body.” The key words are “done correctly,” which Matthews describes as a full range of motion, engaging through the abdomen to lift the shoulders up off the ground. “You can have lots of variation in tempo, but if you find yourself lowering rapidly without control, try doing one count up and three counts down.” What doesn’t matter: Where you put your hands. The ACE study looked at both the cross-chest position and hands-behind-head and found no difference in ab muscle activation. However, if you have a tendency to interlace your fingers and yank on your head, cross-chest may be better for you, says Matthews.

MuscleTech Amino Build Next Gen at

In a 2013 study featuring 23 experienced strength-trained men between the ages of 18 and 35 conducted at a leading American University and published in the Journal of The International Society of Sports Nutrition, researchers found that subjects who supplemented with 1.25g of betaine twice a day with weight training, gained 3.75 lbs. of muscle in 6 weeks – while the placebo group gained just 0.66 lbs. That’s over 5.5 times the muscle gained versus the placebo group from the exact dose found in 2 scoops of AMINO BUILD® NEXT GEN!

@therock on Instagram: “Very intense work week (sleeps overrated;) so spending my Fri working on our DISNEY animated musical was exactly what this big boy needed.…”

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Give fitness more than a week or two before you conclude it's not working for... …

High-Achieving Abs

Lie on your back with your legs straight, body touching the floor from head to heels, and straighten your arms out to the sides of your body. Lift your legs about 5 inches off the floor and keep your feet together as you tap your heels to the floor to the right of your body. Then raise your legs again and tap your heels to the center, and finally lift them again and tap them to the left side. Repeat the sequence, always tapping in the center between the right and left taps. Once to all three positions and back to the center equals one rep. “If you feel a strain on your lower back, bend your knees to perform the movement instead,” Austin suggests.

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Transformed Trainer: Supplementation Overview

You're probably already taking this. If so, keep doing it! Fish oils, which contain the essential fatty acids EPA and DHA, are an excellent source of omega-3 fatty acids and provide a variety of benefits for the body. These fatty acids have anti-inflammatory properties, and are potent antioxidants as well. Research suggests that omega-3 fatty acids can help reduce post-exercise muscle soreness, making it an ideal supplement to add to your stack, especially during periods of intense training. 3,4

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Pauline Nordin on Instagram: “Woohoo! He lost another 8 oz with my regimen! Now he's down from 12.6lbs to 11.15 lbs. he deserves a refeed tonight 😀#cats #pethealth…”

@iconmeals on Instagram: “If you love Red Velvet as much as I do, your going to love these Red Velvet pancakes.. They are super fluffy & super moist. These decadent,…”

51 Gogi Berry Quinoa Breakfast Bowl
52 Flex Lewis™ on Instagram: “In the green room with @officialmichaeljai today at @magiccitycon #ComicCon we have a few mutual friends that got us talking then it was…”
53 Laurence Shahlaei on Twitter
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55 Pauline Nordin on Instagram: “#Repost @therock ・・・ It ain't pretty.. Old school/hard core movement you rarely see today, but extremely effective. #BarrelChest…”
56 Flex Lewis™ on Instagram: “Had a blasts with @aliciamariebody at #ComicCon we done a seminar on fitness and Alica answered questions on Dieting for #Cosplay roles.…”
57 Shawn Ray on Instagram: “"Ultimately we know deeply that the other side of fear is a freedom." - Marilyn Ferguson #bodybuilding #shawnray #shredz #npc #ifbb…”
58 Zach Even - Esh on Instagram: “As a coach, you owe it to your athletes to get better every day. / Everyone runs, but only a small number are GREAT at running. / So if you…”
59 Pauline Nordin on Instagram: “Real time wrestling on Facebook lol #girlswholift #catsofinstagram”
60 Phil Heath on Instagram: “Speak to me @richforever "it's gets so lonely at the top!"”
61 Mr. Olympia LLC on Instagram: “@cedricmcmillan #BodyBuilding #MrOlympia”
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