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Top News
1
Sagittarius Horoscope for Sunday, January 17, 2016

Sunday, January 17, 2016 - The biggest problem with riding waves of unrestrained optimism is that you can land in a pile of trouble without even knowing it. You might see glimpses of a more realistic perspective now, but you're not willing to sacrifice your piece of blue sky just yet. While it's true that denial may put a smile on your face for a while, it won't make you very happy in the long run. Facing the truth is your only viable option, even if you must temporarily temper your carefree ways for a worthwhile cause.

2
The 10 Best Bodybuilding Exercises You Can Do

With so many great exercises available to choose from, picking the ten best bodybuilding exercises is a tough (and somewhat subjective) task. If you could only pick ten exercises to do the rest of your training days, the following (in no particular order) would be the ones I would recommend to pack on more muscle for a strong, powerful, rock-solid physique.

3
One-Dimensional Attack

Here, we rehabilitate the reputation of “one” with 10 unilateral exercises you probably aren’t doing so you can take a “one-sided” approach for better gains.

4
Walk With Me

Shawn Rhoden’s step-by-step leg workout

5
Get Six-Pack Abs in 6 Simple Moves

For this, both  diet and exercise play important roles, but the reward is a set of abs that are the envy of everyone you know. Here are six ab exercises to get you that highly sought, but rarely achieved, holy grail; the six pack.

6
7 Winning Strategies for Growth

Backstage after bodybuilding contests, some competitors from second to last have ready excuses for their performances. These range from illness and injury to incompetent judges to “a freak of nature” victor — any of which may or may not be true. Meanwhile, some accept all blame for their fate — whether or not they deserve it — and are already strategizing what they’ll do different next time. Invariably, the latter make the greatest improvements, while those who always have an excuse for losing almost always have cause to use it.You can either be reactive or proactive. When you’re reactive, you blame outside circumstances and other people for obstacles or failures. By inference, there was nothing you could’ve done differently. When you’re proactive, you take responsibility for everything in your life and, because you’ve assumed control, you can anticipate difficulties, then devise a plan and take actions for overcoming any circumstance.

7
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.

8
The 8 Worst Things to Do After a Workout

Once done training, your job is only half over.

9 3 Tips for Training in the Cold

You're coming in cold from off the streets or you just got out of work, don't just get under the bar and start lifting. The warm-up should be thorough and comprehensive, but when the warm-up is done, slowly ramp up your working sets. This means taking smaller jumps and performing low reps at each weight to get to your main working sets.

10
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.

11
Winter Mass Workout

On all of the main lifts (squat, bench press, and deadlift) and their variants that you cycle, you’ll work up to a one- to 10-rep max. Begin with an empty bar and gradually add weight until you reach a load that cuts you off at a certain number of reps within that range. You can shoot for a 10-rep max one week on one lift and then an eight-rep max on another lift the next week. You can work down to a one-rep max over time or play it safe and stay within five to eight reps; it’s up to you and how far you want to push your strength gains. Just be aware that repeatedly training very heavy (five-rep maxes or heavier) will be stressful and will require occasional deloads. Once you reach the load that allows you the number of reps you’re shooting for but no more, you’re done with that lift for the day.

12
Metabolic Modifiers

Stress the protein: more chicken, egg whites, fish and whey-based protein powder. Why? Not all calories — from carbs, protein and fat — are equal in their efficiency to be stored as bodyfat. When you eat a high-protein meal, it exerts a greater metabolic-boosting effect than carbs or fat. Eating protein while on a lower-calorie diet saves muscle, which helps keep the metabolism elevated. You should get at least one gram of protein per pound of bodyweight per day. If bodyfat is a problem for you, aim for 1.5 g of protein per pound daily.

13
Health Nuts

Athletes and bodybuilders are increasingly relying on plant protein for well-rounded nutrition. There are many protein supps available that are derived from plant sources, and while it’s a good idea to include these, you still need whole-food plants to boost protein and healthy-fat intake. In fact, several recent studies support the health benefits of consuming pistachios and other nuts. Here’s a rundown on what the science says.

14
Hammer Time

The same goes for back machines. I used to do reverse-grip pulldowns on a lat machine before I ever touched a piece of Hammer Strength equipment. When the Hammer Strength version came out, I was pleased. What I like most about it is the arc of the pulling movement. On a lat machine, the pulldown motion is in a straight line, but the function of the lats is to pull both down and back, so the Hammer Strength machine is more effective. The seated row is equally good and is something I used quite a bit. I especially liked to perform these in single-arm fashion. In fact, I became known as such a proponent of this exercise that I was later consulted during the development of a reverse-grip rowing machine.

15
Survival Plan

Pomegranate may be a new ally in the pursuit of a balanced gut environment. Not only are fresh pomegranate seeds a good way to add fiber to your diet, but early in vitro studies on pomegranate extract have explored how naturally occurring plant compounds in pomegranates called polyphenols may also help to provide an environment for good gut bacteria to thrive. A small preliminary study of 20 healthy individuals who took pomegranate extract suggests, but does not prove, that these poly- phenols may work as prebiotics, which feed the microbes in our gut to promote the right balance of beneficial bacteria.

16
The Elimination Workouts: Routines That Reconstruct Your Body

Wouldn't it be awesome if you could just pick and point where you wanted to cut body fat from your body? It would! But unfortunately it's not exactly possible. Your body is going to burn fat based on where your good ol' genetics want it to. But don't stress over the whole "it's genetics" thing. We've got the solution. Just because you can't spot reduce, doesn't mean you can't muscle produce.

17
Juliana Malacarne: She's Got Legs

They were famous long before she became an Olympia champion. In fact, for the first five years of her career Juliana Malacarne stood on a pair of legs that made her, well, stand out, even as she was placing in the bottom half of all but one of the 11 shows she entered in for the IFBB Pro League. In 2012, a new division called women’s physique was introduced and that year’s inaugural New York Pro Physique proved to be the perfect platform for Malacarne to showcase those full, shapely legs, as well as the rest of her considerable talents. The Brazilian-born beauty now has a record seven wins, including two Olympia Women’s Physique Showdowns, and Malacarne and her famous legs have walked into the record books as the most decorated women’s physique competitor to date.

18
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.

19
Joe DeFranco's Industrial Strength Show by Joe DeFranco on iTunes

I have been waiting for Joe D to put out a podcast for the longest time! And once again Joe has over delivered to his audience. The first show was jam-packed with so much info I can't imagine how good the rest of the shows will be. DeFranco is the most well rounded coach in the world so I expect lots of great training information for a wide range of athletes and washed up meatheads (Joe's term for former athletes) alike. He also has a knack for making things very simple and practical. Whether you're training for the NFL Combine, looking to improve your running form, or trying to get abs for the summer, this should be your #1 podcast. I could listen to this guy speak all day. Kudos coach D. Jon (DeFranco follower since 2006)

20
Ladies, 6 Reasons NOT To Compete | T Nation

While it seems noble to stand for what you believe is right, the judges aren't going to agree with you. You have to have what it takes going in. You can have the best trainer, the best diet guru, the highest caliber drugs and supplements, the most crystals that can possibly fit on your suit, the best hair extensions, makeup, a killer tan, and a saunter like a cat on stage exuding enough sex appeal to make a bishop kick a hole in a stained glass window, but you're never going to compensate for poor genetics. You have to have the foundation to build upon. If you don't then I'm sorry, competing is not for you.

21
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

22
T NATION on Twitter

Less rest between sets can mean more testosterone production. More here: https://www.t-nation.com/workouts/testosterone-boosting-workout … pic.twitter.com/Mbni8RcSq4

23
The New Year Redemption Workout Plan: Back and Biceps

Personal: There's so much to be said about this particular routine. I love every exercise in it. In some weeks, pull ups will be more of a player. Instead of 3 sets to failure, it can be 6 sets to failure and performed before anything else. Supermans were added once I realized how much they improved my surfing. Drag curls are a totally weird way to hit the biceps. Concentration curls make me think of Arnold in "Pumping Iron." And rope curls have been a go-to when the medial epicondylitis (inner elbow pain) flares up from too much volume.

24
T NATION on Twitter

Put 10-20% more weight over your head. Here's how: https://www.t-nation.com/training/tip-push-press-for-massive-strength … pic.twitter.com/g8YYvW4HLl

25
T NATION on Twitter

It looks weird, but it works. Do the Nordic ham curl: https://www.t-nation.com/training/tip-do-the-nordic-ham-curl … pic.twitter.com/7zpTqmiIfb

26
T NATION on Twitter

Go ahead, have another cup of coffee. Its fat loss benefits --> https://www.t-nation.com/diet-fat-loss/tip-drink-coffee-to-boost-your-metabolism … pic.twitter.com/gzp87ZMFL6

27
CutAndJackedShop.com - The Motivational Gym Shop

A lion does not lose sleep over the opinion of sheep - Key Ring - Gym Jewellery

28
The Weirdest Training Method That Works | T Nation

Okay, these "cleans" are far from traditional, but the movement is close. Any bottoms-up "clean" will give you a run for your money. The only drawback is the load tends to be a bit too light to truly maximize hip and glute activation. However, single leg variations performed with plates quickly resolves this, as the total weight is loaded to one hip. Furthermore, the plates can swing to the sides of your body without hitting your thigh – something that can't be duplicated with kettlebells. Besides requiring a high degree of balance and motor control, you'll need Jedi-like focus to successfully complete these.

29
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

30
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.

31 The Bench Press Controversy

The bench press remains a superior movement, and it may be so for you, but only if you learn these lessons, as I did. First, it’s not an ego exercise, so don’t use it to see how much you can bench; use it to build your pecs. Second, adapt the exercise to your body rather than vice versa — if you feel it more in your chest muscles when you’re on a flat bench, then that’s the position you should use; if you feel it more at a specific angle, use that angle. Third, control the movement so that you feel the pump build in your pecs, right where you want it. - FLEX

32
Training The Multi Sport Athlete • Zach Even-Esh

This is a tough stretch as Football begins mid August and rolls straight into Wrestling season which begins on Thanksgiving. Depending on how successful you are, Wrestling season can end anywhere from mid February to the first weekend in March.

33
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

34
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

35
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

36 T NATION on Twitter

Set your quads on fire in just one brutal set of this: https://www.t-nation.com/training/tip-do-front-squat-21s … pic.twitter.com/aMQ8ZsU4gD

37
Pic-it Collage - Photo Collage Maker and Editor on the App Store

We are unable to find iTunes on your computer. To download the free app Pic-it Collage - Photo Collage Maker and Editor by GSD1 LLC, get iTunes now.

38
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

39
CutAndJacked.com (@cutandjacked) • Instagram photos and videos

40
The 30 Best Bodyweight Exercises for Men

But you're not a chump, and this is no walk in the park—this is your gym time, dammit, and there's no way you're skipping your daily shred session just because some knuckleheads are taking up all the gear. So instead of waiting an eternity for the bench to free up, find a spare corner of the gym and do these bodyweight moves instead. With these in your arsenal, you'll watch the fat melt off your midsection and that muscle pop through your shirt in no time.

41
Redirecting...

Redirecting...

42
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

43
The 8 Deadly Sins Of Training

When was the last time you skipped a night's sleep because you weren't "in the mood" for it? Your training should become as automatic as every other aspect of your daily routine. You should never consider whether or not to train; you should just go to the gym when it's time for your workout. Set the alarm on your phone and get your butt into the gym.

44
Josh62088 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

45
DY Nutrition 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

46
Fighter Diet News

Fighter Diet News, by Fighter Diet: Get Buff, Get Lean

47
Get on Board for a Bigger Bench

Huge overload can take place with board presses because they allow you to lift more than your one-rep max. The bench press has an ascending strength curve, meaning the closer the barbell is to lockout the more force production is possible; in other words, you are weakest at the bottom and strongest at the top.

48
Max Muscle Recuperation

After a workout, your muscles are hungry for nutrients to repair muscle damage—they’re like super-absorbent sponges. That’s why you want to consume a post-exercise whey protein blend. Whey protein taken immediately post-exercise has been clinically proven to enhance muscle recuperation. In a recent double-blind, placebo-controlled study following weight training, participants were randomized into two groups: carbohydrates only, and whey protein-carbohydrates only. Participants consumed 1.5 g/kg.bw/ day supplement (~30g consumed with breakfast, lunch, in the afternoon, after the evening meal, and immediately after exercise) for a period of 14 days following eccentric contraction-based resistance exercise sessions consisting of four sets of 10 repetitions at 120% of maximum voluntary contraction on the leg press, leg extension, and leg flexion machine.

49
Bodyweight Workouts For Fat Loss: Do They Work?

By now, most of you know that high intensity interval training (the ever popular “HIIT”) is great for fat loss. But there are some rules for really making it work. You’ll read all about effective forms of HIIT lasting as short as 4 minutes (the Tabata method) and topping out around 15 minutes. The reasons being the workouts are effective because of the intensity and not the duration.

50
Winter's Crop: Sautéed Turnips With Pine Nuts

Turnips are root vegetables grown in cold climates with edible roots and greens. Farmers pick them early, when they're sweet, or just before fall frost, when they're bigger. Both types are good sources of antioxidants, minerals, and vitamins such as C and K.

51 Surge® Workout Fuel - Biotest
52 Bodybuilding.com on Twitter
53 Making Boring Foods Fun | Transformed | Day 9
54 Dumbbell Incline Flye
55 RSP Nutrition QuadraLean at Bodybuilding.com
56 8 Amazing Fat-Burning Intervals
57 Fish Oil: You're Using It Wrong | T Nation
58 Ask The Science Chick: Is The Anabolic Window Real?
59 Pauline Nordin on Instagram: “#Repost @esparz_ale ・・・ If you men only knew...‼️ #dontbeapussy #fighterdiet #nutrition #paulinenordin #strong #girlswholift…”
60 The Deadliest Bad Habits in America, Ranked
61 8 Tips for Great Abs
62 Bodybuilding.com on Twitter
63 Chris on Twitter
64 Weekly Twitter Giveaway Terms And Conditions
65 The Beginner's Guide to Six-Pack Abs
66 Layne Norton, PhD on Periscope: "Deadlift day part 2"
67 Francisca on Instagram: “So true!!! It starts NOW what you are creating for your future- We don't NEED to just accept that sickness and frailty goes hand and hand…”
68 Mike Titan O'Hearn on Twitter
69 Monday Motivation: Start Your Week Motivated
70 Gal Ferreira Yates on Instagram: “#Repost @andrecoulson with @repostapp. ・・・ Please read. . Have a great week! . Shout out to @thedorianyates . He changed bodybuilding now…”
71 @therock on Instagram: “So grateful to you guys - THANK YOU. #1 International Box Office Star In The World. $1.48billion in 2015. Nothin' changes though.. still…”
72 The Body Cleanse: Does Juicing Really Work?
73 Strong101 on Instagram: “Listening to @taitfletcher @keithjardine205 @zevenesh podcast whilst having a @nandosuk for one! #LivingTheLife #piratelife…”
74 Pauline Nordin on Twitter
75 Underground Strength Coach Certification
76 John Hansen - John Hansen's Photos | Facebook
77 Cory Authement on Twitter
78 Pauline Nordin on Instagram: “Another badass #hiphop song I had on repeat for this am's #workout ! Fantastic song. #wutang #workoutmotivation #hiphophead #hiphopmusic”
79 Adam Bornstein on Instagram: “Good fitness, nutrition, and health info should be available to all. This took 1.5 years of planning and preparation. We have guides,…”
80 Will on Twitter
81 Getting Started
82 Pauline Nordin on Twitter
83 DeFrancosGym.com - Undertaker 405lb deadlift from pins
84 Nicole Sparky McGhee on Twitter
85 Ronald Adams on Twitter
86 FREE Year Supply of King Whey
87 Mike Titan O'Hearn on Twitter
88 Chelsey Novak on Twitter
89 Mr. Olympia LLC on Instagram: “@ifbbvictormartinez #BodyBuilding #MrOlympia”
90 DYGym - Opening Party Marbella - Dorian Yates Gym Marbella
91 Luke on Twitter
92 Hot Women of WWE: The Bella Twins