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Neck Training with Head Nods

No equipment, no time, no problem. Here's the quick fix to building a more muscular neck.

Steve Cook's Strength-Building Chest-And-Back Workout

Suffering from a bad case of upper-body blues? Build the strength and size of your chest and back with Steve Cook's hardcore superset workout!

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Sagittarius Horoscope for Friday, January 1, 2016

Friday, January 1, 2016 - You might think you're acting in a more practical manner, but you'll probably end up letting your feelings dictate your activities now. You may be in the throes of a new relationship, consumed with a competitive sport or fascinated by a captivating hobby. Whatever the reason, you are willing to be pulled off course now. But this doesn't need to be all-or-nothing venture as you seek exciting avenues of expression. Play close to the edge and don't be afraid to move the boundaries. Just be careful not to step on anyone's toes in the process.

2 Head and Shoulders Above

No amount of training will lengthen clavicles, but Heath still widened his shoulders significantly by expanding his deltoids. The medial delts are of primary importance in breadth, but at least one of the three delt heads (anterior, medial, posterior) plays a substantial role in every mandatory pose except for abs and thigh. Colossal traps can also provide crucial depth in many poses. “I want to maintain my advantage there,” the reigning Mr. O says. “Or expand it. Delts and traps are always going to be a big focus for me.” You can’t lengthen your bones, but, like Heath, you can give the appearance of doing so by making strategic additions.

7 Tips for Burning Fat and Building Muscle

Go outside and take a walk. Do some pushups , do some lunges – just get moving. And if you think you need hours and hours each day, you’re wrong. 10-15 minutes of moving, stretching, doing bodyweight exercises will add up very quickly in a week. Start slow and do 3 times a week and as you progress, do 4 or 5 times a week if you want. Now do this each week over the course of a month, 3 months and a year. Be consistent.

Fat-Free Mass Gains

One of the hardestnutrition programs to put together is a mass-gaining plan for the formerly fat guy or the person who continually wrestles with bodyfat. The problem: whenever the individual’s mass gains start to kick in, lo and behold, he starts to balloon up and add too much bodyfat. It’s a never-ending struggle and exercise in frustration.

Six Deadly Diet Sins

Solution: During bodyfat reducing phases, try a four-on/one-off approach. Diet strictly for four days, eating 1 g of carbs per pound of bodyweight daily and taking in no carbs at each day'’s final meal. On the fifth day, take a break from dieting. Dramatically increase carb intake, up to as much as 3 grams per pound of bodyweight on that day. The higher carb intake not only will provide much-needed energy, but it will also prevent a drop in metabolic rate.

9 Foods That Will Kill Your Sex Drive

Has your sex drive gone M.I.A? What turns us off may very well start with what we’re eating — causing you to suffer from a low sex drive. As we age, the foods that we eat can have an impact on testosterone levels , which ultimately helps determine what’s going on below the belt. To ensure that your next romantic rendezvous won’t go soft, consider cleaning up your diet by tossing these foods to the wayside.

Lou Ferrigno's Mass Class

Before and after he was the Hulk, Lou Ferrigno was bodybuilding’s ultimate behemoth. When Arnold Schwarzenegger was winning Olympias at 235, Lou was 275. And when Dorian Yates was collecting Sandows at 265, Lou was 315. In fact, the future not-so-jolly green giant first broke the 300-pound barrier in the off-season at the age of 20—an unprecedented muscular body weight in the early ’70s. At 6'5", he towered over competitors, but whereas most tall bodybuilders have trouble filling out, Ferrigno carried his mass proportionately with pleasing symmetry. He’s the best over-6'2" bodybuilder of all time, and if he hadn’t spent 17 years off posing stages, he may have collected a mantel full of Sandows. In celebration of what was and what could’ve been, Lou serves up his 30 best tips for hulking mass.

8 Worst Things You Can Do to Build a Bigger Back

Whether your goal is to be a 250 lb. freak or 185 lb. sculpture, all of us who lift want to develop a V-shaped back with enough bumps and lumps to match the Rocky Mountains. However, this is no easy task, as the musculature of the back is quite complex and often hard to feel while lifting. It’s quite common to hear fellow trainees complain that when they try and work their lats, they manifest a better pump in the forearms and biceps, which does little to stimulate back growth .

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A diet strategy for you to try in 2016. Get lean and keep your muscle. Here's how: …

Which Workout Program is Best for You?

Answer these six questions and we'll help you find the perfect training regimen.

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.

5 Exercises for Shredded Obliques

But even if you're still chiseling down your body fat percentage, you still need to train your obliques before you'll see them. You need to train them both for show and sheer functional ability: The external and internal oblique muscles are responsible for rotating and bending your trunk. These muscles also contribute to spinal stability—and that means training them with rotational stresses.

The Best Muscle-Building Supplement Stack

You can curl, lift, and squat all day, but without the right nutrients, you’ll never build up the bulk all that hard work is intended for. Muscle needs a pool of specific amino acids and macronutrients to properly repair (read: come back bigger). Plus, certain molecules can help your muscles fight fatigue while helping you push through those last few reps that will make all the difference in the mirror. There are a lot of products and minerals that claim to help you build muscle—and science does show some of them will give you small gains. But we’re looking for the big guns—the supplements with the strongest science behind them on helping you build bulk. And if you think protein is all there is to getting chiseled, listen up: Here are the five most important supplements you should be taking to build muscle. Don't forget to also check out the best foods for bulking up without getting a fat belly.

The New Year Redemption Workout Plan (2016)

The REDEMPTION  is more than workouts. It's about finding the right state of mind, and igniting what triggers your motivation. For 45-60 minutes per day, your number one priority is to hit the gym and give your all. And while pounding away, rep after rep, think about everything you want to achieve. Know that with each successful push, pull, and lift that you're inching closer to what you want.

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Got joint pain? Don't let it derail your training. This can help: …

T NATION on Twitter

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

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Protect your knees. Put the pain and agony in the right place with this leg exercise: …

T NATION on Twitter

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

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How do you split your training week? Try this new method for muscle growth: …

Should Your Workout Kick Your Ass?

If you were to ask me to choose the one thing most people could improve in the gym my answer would be “Intensity.” Problem is, when I suggest workouts need to be harder, most interpret that as meaning more sets, reps, or hours in the gym. Nothing could be farther from the truth. Intensity doesn’t hinge necessarily on what you do (although it can), but oftentimes it’s how you do it. Your focus, your energy, and your devotion to push past barriers and challenge your body. To help you understand the difference between working harder and training smarter, I interview Sean Hyson, C.S.C.S, fitness director for Men’s Fitness and Muscle & Fitness, and the author of  The Truth About Strength Training . You won’t learn any new exercises or magic bullet secrets, but the strategy you’ll gain will be as valuable as any other lessons you’ll find.

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This guy is making a common deadlifting mistake. Can you spot it? Info: …

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The overuse of knee and elbow wraps sets you up for future injury. Info: …

T NATION on Twitter

If you have to count every macro you're not controlling your diet. It's controlling you. …

Biotest on Twitter

Happy New Year! Take 20% off your order this weekend. Promo code NEW16:

The Problem With Strength Training Advice On The Internet • Zach Even-Esh

Zach thanks so much for not only the amazing work you do with your athletes at your gyms but for all the free and invaluable information you provide on a daily basis. It is greatly appreciated. Like you I am a father of young children. I have a 7 yr old, a 4yr old and a 1 yr old. My 7 yr old is into Tae Kwon Do and baseball so he has a good amount of physical training. My 4 yr old is starting baseball this yr. is there anything I can be doing on the home front other than regular playing that I should be doing with them. Since they are so young I don’t want to make exercise a chore to them so it doesn’t bore them. My oldest gets plenty of good body weight training in Tae Kwon do class so don’t want to go overboard. Also hope the shoulder is doing well. I tweeted you about my own shoulder surgery the same day as yours. I’m a NYC firefighter so I’m working hard to get back. Your videos and blogs are all the motivation I need. Thankyou sincerely. Live the code bro!!! -Mario R-

Fill Your Frame for a More Muscular Physique

A bodybuilder's physique has traditionally been described as an X, complete with wide shoulders, a small waist, and big legs. The term V-taper has evolved to describe men’s physique, a look focused on upper-body training. With the launch of the classic physique division in 2016, a new frame has been introduced to the mix. I’ll call bodybuilding “Bold X,” classic physique “X,” and men’s physique “V.” Follow these pro tips to maximize your frame (shoulders, back, waist, and legs) or build up into a bigger one.

T NATION on Twitter

Here's a great idea for 2016: stop being fat. Free ebook with diet and training plan:

How Sex Affects Your Workout

The question of whether the last time an athlete got lucky makes or breaks a championship game is as serious and personal as the rest of the player’s pre-performance ritual. Most guys fall hard on one side or the other. NFL quarterback Tim Tebow, for example, announced a few years ago that he was abstaining until marriage. Rocky Balboa swore off sex before every major match (as did the real-life Marciano before retiring 49-0) and Muhammad Ali famously said no to nookie for the six weeks before a fight. Most of the World Cup players were sexually frustrated when they hit the field as per their coaches’ instructions.

5 Rules for Gaining Mass

If you'’re looking to add muscle mass to your frame, hitting the weights hard is a given. Quality time in the gym begins a cascade of changes that will stimulate your muscles to grow bigger in response to the challenges you throw their way. It'’s tempting to think that'’s all it takes to add muscle to your body. After all, you can actually feel your biceps growing after an intense set of curls. That pump is tangible, real-time biofeedback to let you know that blood is flowing to your muscle cells, beginning a chain of events that stimulates protein synthesis. Maybe that'’s why it's easy to overlook how important good nutrition is in the mass-building equation. When you choose to eat, say, chicken instead of ice cream, there'’s no immediate muscle gratification -- no pump to keep you motivated. Make no mistake: Eating for muscle is just as important as lifting for muscle. The foods you grab in the morning on the way to work, the meals you pack for lunch and mid-afternoon, what you put into your body immediately following your workout, and your final meal of the day impact your results as much as, if not more than, the number of reps you squeeze out at the end of a set.

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This doesn't happen often. Save now on all your favorites: …

10 Things You Got Wrong About Working Out

You may think you've mastered all there is to know about getting stronger, faster, fitter. But most of the ideas you hear circulating in your local weight room today have about as much basis on scientific fact as the notion that the world is flat. We're calling out these myths once and for all. Class is in session. Are you ready to be schooled?

The Born Fitness Approach to Health and Fitness

I wanted to quit fitness, but there’s really no escape. It’s like the mob in that way. Some of us just choose to make it a more prominent part of our lives, while others either ignore the value or never cease to grasp that fitness—and health—can be an enjoyable, invigorating, and stress-free (as well as stress-busting) experience.

The Ultimate Hangover Cure

Too much booze. Headaches. Stomach aches. Memory aches. Let's end them all. This simple recipe, based on nutrition science, is the perfect hangover cure.

Lehigh Wrestling on Twitter

Not 1, not 2, but 3 Mountain Hawks on the podium at 157 at the Southern Scuffle. #Lehigh #LetsScuffle

Shawn Ray on Instagram: “Welcome 2016!💪🏾🎉💪🏾🎉💪🏾 #muscles #beach #bodybuilding #shredz #shawnray #newyear2016 #ifbb #npc #fitness #training #musculardevelopment…”

Katz PR on Twitter

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

Pauline Nordin on Twitter

when dudes tell #fitchicks we're too manly, simply look at his puny arms = case closed. #girlswholift

Kai Greene on Twitter

It's the children the world almost breaks who grow up to save it Help doesn't look like you always expect it to look

Mr. Olympia LLC on Instagram: “@mrolympia08 #MrOlympia”

Gal Ferreira Yates on Twitter

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

Andrew Coulson on Instagram: “Using this picture to make a point 💥 . Why are some bb's now like puffed up bags of air? . . On business in London tomorrow! . Whilst there…”

Pauline Nordin on Instagram: “Deadly class by @mcesoteric #nowplaying . Great #hiphop for #workouts . #workoutmotivation”

Dexter "The Blade" Jackson on Instagram: “Happy New Year everyone!! Wishing you all a happy, safe and healthy 2016!!!”

Mike O'Hearn 🐰🐵❤️🐻🐶🐼 on Instagram: “#Tbt at 23 years old my opening deadlift of 675lbs was enough to win the 242 class & the best lifter at the California Power Lifting…”

Mike O'Hearn 🐰🐵❤️🐻🐶🐼 on Instagram: “#Repost @naturalsups ・・・ From powerlifting & bodybuilding to the hall of fame of martial arts all the way to TV shows & movies.…”

EntertainmentTonight on Twitter

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

47 Last Day - Training Templates eBook - All Proceeds Donated to Make-A-Wish,OH, KY, IN - (every cent will be donated)

“When your baby is diagnosed with cancer – life changes. Suddenly you are confronted with the possibility that they won’t have ‘the rest of their lives’ to live out their hopes and dreams. You hope and you pray that they will, but you are also confronted with the frailty of life in a very real way. This is a rambling way of getting to my main point — how in the world do I thank someone who gives her something that I couldn’t? I mean, if she wanted a webkinz, I could and did get that for her. If she wanted pickles (or anything else for that matter!) at 11:30 p.m. in the hospital, her dad could and did do that. But for “Make-A Wish” to give her the opportunity to think of one thing she would love to do in her lifetime, and for elitefts™ to offer such a huge donation to make that happen… there just are no words to fully express the gratitude I have for them all. That is crazy love… I can’t think of another way to describe it. Every one of them has a special place in my heart. I will never forget their kindness to a little girl they had not even met when they agreed to give so generously.

10 Best Old School Exercises

"What we would do is superset flat bench dumbbell flyes with decline pushups. We'd put our feet pup on a bench and then there were these low wooden boxes—maybe 4" tall—that we would place our hands on to get that extra stretch at the bottom. This is a killer—really pumps up the pecs. Four sets of 8-12 reps done this way burns your chest out pretty well."

Best Grips for Big Lats

A comprehensive study comparing three different grips for lat pulldowns.

Take a Break...or Not?

How much time is OK to take off from the gym without losing muscle and strength?

51 8 Reasons Your Biceps Are Flat
52 MuscleTech Phase8 at
53 7 Best Bodybuilding Foods
54 2016 Horoscope. OMG so accurate!
55 9 Tricks to Burn Fat Fast
56 The Most Stunning Iron Maidens of 2015
57 8 Great Foods to Eat Before and After Your Workout
58 7 Ways to Grow
59 Low Carb Myths
60 10 Unconventional Fitness Tools that Really Work
61 Part of Ronda Rousey Died in Fight with Holm Says Her Sister
62 The Love Handle Elimination Workout
63 How to Lose Your Gut On Your First Day at the Gym
64 Snack For Gains: Butternut Hummus
65 Six Moves for a Shredded Six-Pack
67 5 Ways to Lose Weight After Overeating During The Holidays
68 5 Less Traditional Ways to Get a Killer Workout
69 Arnold's 6 Rules for Success
70 10 Upper-Body Moves That Build Your Core Too
71 Healthy Eating: Phil Heath's Winning Meal Plan
72 25 Foods to Eliminate Your Love Handles
73 The Jacked Back Workout
74 10 Ways To Burn Fat And Keep It Off For Good
75 Crush Your Resolution: The 4 Week Fat-Burning Meal Plan
76 Branch Warren
77 5 Worst Things to Do to Build Bigger Shoulders
78 VERSUS Motivational Video Second Place Who!!!!!
79 on Twitter
80 T NATION on Twitter
81 The Anti-Aging Workout
82 Survival Plan
83 The one rule of the Pre-Party Pump
84 College Muscle
85 Four-Week Superset Program for Serious Size
86 What Type of Strength Training is Best for You?
87 Donation Lift Life Foundation at
88 The Greatest Losers
89 on Twitter
90 Mike Titan O'Hearn on Twitter
91 Buffalo Chicken Quesadilla (with Avocado)
92 Zach on Twitter
93 Tony Horton's Fat Shredding Bodyweight Workout
94 MCT Oil for Accelerated Results
95 The Counter on Twitter
96 Row Toward A Six-Pack
97 T NATION on Twitter