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Ambrose Middleton | NPC Nationals Super Heavyweight

Muscular Development's David Baye interviews Super Heavyweight Ambrose Middleton on the eve of prejudging for the 2014 NPC National Bodybuilding Championships.

Bodybuilder Kaden Vu Trains Back

Kaden Vu, a national-level bodybuilder, with his training partner, Thomas Lyman, also a national-level bodybuilder, train a secondary back workout. Even thou...

Leaning-Away Dumbbell Lateral Raise

John Meadows trains with Evan Centopani

NPC competitor John Meadows trains chest and calves with IFBB Pro, and fellow Prime Nutrition athlete, Evan Centopani.

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Call in the Ringer: Best Exercise Substitutions

Are these common exercises causing you problems in the gym? Replace them with our M&F-approved subs.

Sagittarius Horoscope for Friday, January 23, 2015

Saturday, January 24, 2015 - Keeping the lid on your feelings is not a good idea today. It's wiser to let them out gradually, rather than waiting until they explode at the wrong time. You aren't doing anyone any favors by bottling up your emotions because they will just continue to intensify out of your control. Act consciously by discussing your concerns objectively, instead of throwing a tantrum later on. Find a kind way to share your perspective without losing your cool in the process. Sometimes it's better to whisper than to shout.

Jay Cutler 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

10 Underrated Protein Sources

Consuming enough protein is not only critical for building and maintaining muscle—it also happens to be important for maintaining a healthy nutritional profile. But that same old chicken breast can get pretty boring, whey powder only comes in so many flavors and there are only so many eggs you can eat before you start to sprout feathers—particularly if you are trying to adhere to the M&F-approved 1 gram per pound of bodyweight per day benchmark. So the next time you’re in a protein rut, consider one of nature’s alternative protein sources . Or, just consider tossing some new protein sources into your diet for some variety.

How to Tell You're Not a Weight Training Beginner Anymore

When does a newbie stop being a newbie? Try measuring yourself against these benchmarks to see if you graduate to intermediate.


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5 Ways to Blast Your Legs

To do an extended set of squats first choose a weight that normally limits you to 4-5 reps on the close-stance front squat (even though you will attempt no more than 3-4 reps). For each change in exercise movement for that extended set you will attempt 3-4 reps. Do not do more than four reps on any exercise except the final movement of the extended set. You can work to failure on the last exercise of all extended sets. Since you will do four exercise changes per extended set on the squat, you will sum up a total of about 12-16 reps. So in essence, you are using a weight on each different squat movement that is best for strength gains, but at the end of the extended set the total reps that the muscle group has performed fall in the range that is best for muscle growth and getting ripped. Rest between extended sets for 3-4 minutes. Perform between 3-4 sets for each extended set.

T NATION on Twitter

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Top 10 Muscle Building Foods

High-protein foods that can help you add mass without sacrificing taste.

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

How to Lose 15 Pounds in 5 Days

To achieve rapid weight loss, you’ll have to alter your diet. Fat loss has always been about calories in versus calories out. For ultimate fat loss in five days, planning ahead is best. Slowly start dropping carbs from your diet a few weeks prior to your five-day “cut” until you’re eating less than 50 grams a day. Then, the real weight loss will happen during those days where you’re at less than 50 grams of carbs.

Get That: The Abdominal V

We've asked founder of TRyMFitness and training correspondent to HUMANFITPROJECT ,  Tim McComsey, NASM-CPT for a write-up and demo of a two-day per week routine to land those lower abdominal and oblique cuts that some women (we asked them) like to refer to as "sex lines."

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For bigger, stronger biceps you gotta hammer them with hammer curls. Here's why: …

7 Ways to Boost Your Endurance and Stamina

. “But that’s only a small part of the equation—you also need to improve your strength.” For example, Torres explains that by building your leg muscles, you’ll be able to propel yourself further in every step you take while running. “The added muscle also helps absorb the impact that would otherwise put stress on your joints,” he says. So here, Torres gives you seven sneak tactics (ones you’re probably not trying) to boost your endurance and stamina.

4 Ways to Build Freakish Shoulders

Dropsets are an old-school bodybuilding classic. Choose a shoulder exercise of your choice, our recommendation is the dumbbell high pull. Start heavy and aim for six reps without rest. Drop the weight by 5-10 pounds and complete as many reps to failure as possible. Continue this structure 2-3 times. Perform three sets with 60-90 seconds rest. 30-Minute 3-D Shoulder Workout >>>

Five Ways to be Stronger Today

Sure, we recommend a high-protein, low-carb diet as the best way to get lean but if strength is your main concern, then carbs are a huge part of your game plan. In this case, most of your carbs should be coming from slow-digesting sources like sweet potatoes, brown rice and other whole-grain products. The key to having more strength for today's workout is to make sure that you have a larger complex carbohydrate serving an hour before your workout - aim for 60-100 grams - along with 40 grams of whey protein. These carbs, Gunter says, will help you sustain your energy for the heavy work ahead. Skip this carb serving and you could find your workout losing steam midway through.

Weider Workout Principle: Muscle Confusion

For lack of a better phrase, it "keeps your body guessing." When you do the same exercises with the same sets and reps month after month, year after year, the muscles adapt to the predictable stimulus and cease to grow bigger or stronger. By changing training variables, your body is challenged to keep up with the demands placed upon it, and has no choice but to change.

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@HuwJ_Ones RT “ @T_Nation : Arnold's "Golden Six" full-body training program (and more): … ”

Jeremy Hoornstra: King of the Bench Press

Hoornstra also owns the world record mark in the 242-pound division for the raw bench press, which stands at 661 pounds. His lifts will soar as he grows into the 275 pound weight class and he will break the 242-pound mark again. What makes his feats even more amazing is that he's able to find a way to put in the time and work necessary to excel at the elite level with a full time job and family responsibilities.

10 Rapid-Fire Fat-Burning Workouts

Summer is right around the corner, and it's the perfect time to get in gear. To get started we've curated ten fat-burning workouts from some of the best built bodies in the fitness industry. 

6 Tips for Growing Bigger Calves

The calves are for most, quite resistant to growth. Every time you take a step the calves are activated, and are burdened with carrying around your bodyweight all day long. This means that you must attack the calves fiercly if they are to have any reason to increase in size and strength. Conventional training simply will not do when it comes to calves, so I have listed below 6 unique methods for sending a wake-up call to those stubborn calf muscle fibers.

Arnold Schwarzenegger's Vacuum Pose

These days, it seems almost nobody does the vacuum anymore. Shawn Ray used to vacuumup  when hitting his front double-biceps pose. More recently, Richard Jones has done the same. But that's about it. Why has a posing technique that was once practically mandatory within bodybuilding now such a rarity? I suppose that with the increased bodyweights of competitors come bigger midsections and, as a result, less ability to suck up into a vacuum.

The Abdominal Trifecta Workouts

*Begin each of your workouts with one of these ab routines to ensure you put 100% effort into each exercise. Continue on to your regular training program after you complete all the sets and reps.

Jim Stoppani's 'Push Your Strength' Chest Workout -

The barbell bench press is one of the best barometers of your overall chest strength. Increase the pressure with Jim Stoppani's 5-3-2 chest workout!

The Best Workout Songs of 2014

FIT Radio knows it could take until 2016 for you to search and download all the latest music, so they’ve taken all the guesswork—and legwork—out of the equation. They did the same for us, too. Below are their top 29 workout songs of 2014. Click the links below to start the playlists (1 and 2). You don’t even need a subscription; you’ll start off with a free trial of FIT Radio’s Premium version for three listening hours.

The Get-Rid-of-Your-Man-Boobs Workout

Get into pushup position and lower your body until your chest is about an inch above the floor. Explosively push yourself up so that your hands leave the floor and your body rises into the air. Clap your hands in midair, “catch” yourself on the way down, and use the momentum to begin the next rep.

3 Compound Combination Moves for Total Body Fitness

Increase power, endurance and muscle mass throughout your body with these efficient compound moves.

Five Foods to Eliminate from Breakfast

Whether you have time for a home-cooked breakfast or you're grabbing something on the go, you want to choose foods that keep your energy up and excess weight off. Here are five foods to eliminate from breakfast—and ban from your pantry altogether. 

Emma Stone Tops FORBES' List Of Best Actors For The Buck

Emma Stone had a banner 2014. She helped The Amazing Spider-Man 2 earn $709 million at the box office worldwide, made her Broadway debut as Sally Bowles in Cabaret and showed everyone that she’s the best lip-syncer of all time on The Tonight Show . Now, for the second year in a row, she ranks as the Best Actor for the Buck on FORBES’ annual list. We estimate that for every $1 Stone was paid for her recent movies, they returned an average of $61.45.

The 5 Best Supplements for Men

There are literally thousands of pills you could be taking at any one time. Here are the five most important ones.

Eat According to Your Blood Type

You feel like you’re doing everything right, health-wise. You eat salmon and quinoa, you exercise regularly, you even take the stairs. But if you're still plagued by midday lethargy, digestion issues or just can't lose weight, you might want to take something unorthodox into consideration—your blood type According to Dr. Peter J. D’Adamo, author of Eat Right 4 Your Type , whether you’re an A, B, AB or O, your blood type reveals eye-opening things about your personality and your body's needs. Here's what Dr. D'Adamo says about what foods and workouts will help you reach your blood type's fitness goals.

30-Minute Best Chest Dumbbell Workout

Ready to break a sweat and build your pecs to perfection with our best chest workout? Take 30 minutes a day to build muscle fast with these dumbbell exercises.

Ask Born: Do Organic Foods Help Fat Loss? - Born Fitness

That’s not  to say organic foods are bad (As I said before, they are part of my diet). They are a great source of nutrition and tend to be farmed in a more responsible manner. The question here is about pure fat loss. Organic sources of sugar are still sugar. And organic products loaded with 1,000 calories are still 1,000 calories. If you want to reduce the potential of anything bad entering your body, feel free to purchase organic products but still keep an eye on the label if your primary goal is fat loss.

Get Ripped Abs with the Ultimate Core Workout

So, in essence, just performing these exercises alone provides a great core workout. Though neither a Swiss or Bosu ball is absolutely necessary for a fully developed core, each can be a highly useful tool that you can work in as a supplement to your main lifts. If you have a pre-existing lower-back problem, a Swiss ball might allow you to train your abs without aggravating it. The ball also allows you to move through a greater range of motion than a crunch done on the floor would. Furthermore, you can perform certain upper-body exercises on it, such as chest presses, which will fire up the core and prepare you for stronger benching when you return to the conventional bench press.

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4 Surefire Ways to Battle Your Cravings

When battling with hunger the buck starts and stops with you. Sometimes hunger is in the mind. Learn to take your time eating your food, it takes 20 minutes for the food to hit your stomach and give you that feeling of fullness. If you rush down your eating, you will probably overeat. You have to keep your goal in mind when you’re hungry. Sometimes all it takes is a little willpower and determination.

The 25 Fittest Football Players

Nearly every player in the NFL is already an elite athlete, but these 25 players are a notch above the rest. These are the guys that you’ll find in the gym seven days a week, year-round. These are the guys that don’t take a break from their diets to pig out on hot dog-stuffed-crust pizza.

Six Substitutions That Will Clean Up Your Grocery List

■ Try to source meat that’s organic and grass-fed or pasture-raised, and stick with whole lean cuts like top sirloin or flank steak (bison is lean all-around), organic chicken, and pork tenderloin instead of ham. And avoid deli-sliced meats, which are often formed from pieces and bound together with additives, and can contain sodium nitrate and nitrite for color and preservation.

Get on a Roll for Improved Muscular Performance

A recent study published in Journal of Athletic Training examined if after an intense bout of 10 sets of 10 reps on the squat (at 60% of the subjects’ one rep max), if foam rolling alleviated soreness (delayed-onset of muscle soreness) and improved muscular performance. Researchers examined: pain threshold, sprint times, change of direction agility, power and strength endurance .

Dymatize Pursuit-Rx All Natural Recovery Blend at

Dymatize has been trusted by the athletic community for two decades. The line has been produced in Dymatize's very own manufacturing facility for years, where we control all aspects of ingredient selection, testing and manufacturing quality. And now, Pursuit Rx products carry the Informed-Sport Trusted by Sport certification that affirms Dymatize uses good manufacturing procedures and confirms that our finished products are free of banned substances.

Dwayne Johnson on Twitter

“ @TheRock : Stubborn sumbitch settled down once I jumped on him. #GatorFun #UsFloridaBoys ” DAMN!!!

2005 world strongest man vest

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Try a Blue Moon White IPA Before Everyone Else

Blue Moon Company just recently announced that you can get your shot at trying it early, too. The White doesn't make its national debut until April 1, but starting this week, select locations (which they will leak on their social sites) in New York City, Chicago, Los Angeles, Austin and Nashville will offer a limited number of beer lovers a chance for an early taste.

Lean 2015: 9 Surefire Weight Loss Tips -

If you're looking to make 2015 your leanest year yet, you've come to the right place. Whether you want to push full steam ahead and build on the progress you made in 2014, or you're new to fitness and are looking to jump on the bandwagon for the first time in years, we've got a selection of tried-and-true tips and tricks to help you smash your goals.

Flex Lewis 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


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 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

Gal Ferreira Yates on Twitter

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Fasted cardio works but it can cause muscle loss and metabolism slowdown. How to prevent that: …

Jay Cutler 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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