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Ed Coan Seminars and THAT Federation

At what point doesn't a spots governing agency have too much power?

The Guns of Wrath Arm Training with Frank McGrath

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Bodyweight Training: Are You Strong Enough?

Super-human levels of strength can be achieved with nothing more than your bodyweight.

Jump Rope Workout to Burn More Fat in Less Time

Jump your way to a lean, chiseled physique in quick time with this circuit routine.

Fit Fix: Here's Ronda Rousey's Latest Round of Promos for "Saturday Night Live"

Today in strong, independent women who love texting guys, and everything else you need to know.

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Top News
1
Sagittarius Horoscope for Thursday, January 21, 2016

Thursday, January 21, 2016 - Confronting familiar fears that stem from an old relationship wound may seem quite overwhelming today. Hang tight; thankfully, the energy grows lighter as the day wears on. There are gentle cosmic winds blowing now, untangling the complex dynamics and softening your resolve. Learning how to be more comfortable with your emotions will help everyone relax. Interactions with others can take on a life of their own now, yet practicing the art of compromise is your saving grace.

2
Less Is More

Training twice a week is more than enough for any bodypart, particularly biceps, which is a small muscle group. In fact, to my way of thinking, hitting biceps two times per week constitutes overtraining. If you truly fatigue a muscle during your workout, then it should require about a week to recuperate adequately before training it again. Still, I see so many guys training their biceps several times a week, with the same kind of work they put into their chest training, then they wonder why they’re constantly stuck at a plateau.

3
Get Weigh-In Shredded

“For the everyday guy, the basis for all of these workouts should be two or three minutes on and one minute of rest,” he says. “The boxing workout was built on interval training simply because of the nature of how the sport is played by rounds. Training for these rounds you push yourself in intervals within the rounds. Boxers have been training like this for decades. It has only recently become hip to the mainstream public with HIIT and other trending workouts. To be able to get your heart rate up so many times in a workout you will burn more calories and find that you accomplish much more work in a smaller amount of time. And on top of everything else, boxing is fun – it is both a physical and mental release. How can you beat that?”

4
Supplement Your Mass

We know why you’ve neglected to step it up – with so many different supplements on the market today, you don’t know what to take, when to take it or how much of it to take. Well, leave the planning to us. Here, we give you a supplement plan for gaining mass that starts simple and progresses steadily, brining you to a hardcore mass supplement program while building big time muscle along the way.

5
10 Things You Got Wrong About Working Out

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. Our friends over at Men's Fitness call out these myths once and for all and tells the truth about how to train.

6
Pre and Post Workout Nutrition for Bodybuilders

Pre- and postworkout are the most important times to eat and supplement for maximum gains. Here, we focus on the basics — protein and carbs, the two most critical nutrients of your pre- and post-workout meals — and break them down into three categories: gold (best), silver (second best) and bronze (you get the point).

7
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.

8
6 Ways To Avoid Gaining Fat This Winter

So what’s the solution? Simply put, get off the couch this winter and tackle the winter months with the right nutrition and workout plan.

9
6 Terrible Exercises, According to Science

Some exercises are tried-and-true winners, both from a functional standpoint—training movement patterns you use all the time—as well as in terms of muscle activation, as determined in studies like those done by the American Council on Exercise (ACE). Still, “fitness isn’t quite so black and white,” says Jessica Matthews, M.S., exercise science professor at Miramar College in San Diego, CA and senior advisor for health and fitness education for ACE. “You can’t really say, ‘This exercise is horrible, never do it,’ or ‘This is the best to do ever.” That said, when it comes to these seven moves, there are some good, science-backed reasons to reconsider them, or swap them out for something else.

10
EAT FOR STRENGTH

“I make sure that the day prior I have taken in enough carbs [3-4 grams per pound of bodyweight] to increase my muscle glycogen levels,” Cutler explains. A’s all the food you eat the day before that'’s going to give you energy the day after. Your diet has to be in check 24 hours before a workout.

11
Branch Warren

Branch Nation is where Hardcore Fans belong. Sign up now for EXCLUSIVE ACCESS to behind the scenes videos, his private forum, protected blog AND get special deals and discounts on Gear.

12
Everything You Know About Eating Fatty Foods Is Wrong

And it remains the go-to plan today: When the 2015 Dietary Guidelines Advisory Committee was drafting the most recent set of food recommendations, it concluded that reducing saturated fat—found in beef, butter, and egg yolks—could lower the risk of heart disease if it’s replaced with a type of “good fat” known as polyunsaturated fat, found in vegetable oils such as soybean and corn oil and fatty fish like salmon and trout. But putting salmon and soybean oil in the same category because they both have polyunsaturated fats is like putting Brad Pitt and Billy Bob Thornton in the same category because they’ve both been married to Angelina Jolie. One of those characters is real pretty. And the other one’s real creepy.

13
Zach Even - Esh on Instagram: “My #Doberman loving this #Blizzard in #NJ #Manasquan - #UndergroundStrengthCoach #Dog always on the #Hustle !!! #UndergroundStrengthBook…”

14
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

15
Big Lifts For Max T

When it comes to getting strong and muscular, one of the main training philosophies is to lift big. Many might perceive this as a command to do egregious amounts of volume, but what it really means is rely on variations of heavy movements like squats, deadlifts, bench presses and overhead presses. We’ve known for quite some time that certain training protocols have an impact on the hormonal response to training. However, many programs have been created in order to maximize acute hormone release, which has given birth to “chasing” the hormonal output. The body has different hormonal responses to different types of activity, and one should not design programs based on hormones.

16
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.

17
T NATION on Twitter

This type of curl will challenge your biceps in a whole new way. How to do it: https://www.t-nation.com/training/tip-do-the-lap-barbell-curl … pic.twitter.com/47C6mEwGuZ

18
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.

19
T NATION on Twitter

If you're already strong and ripped, you don't need this free ebook: https://goo.gl/LRRFVU  pic.twitter.com/f19b298BXA

20
T NATION on Twitter

Wants abs that perform as good as they look? Try this exercise: https://www.t-nation.com/training/tip-do-the-pike-rollout-for-core-strength … pic.twitter.com/cfNdPjtF8S

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

Most intense conditioning is all lower body. Not this. Try it: https://www.t-nation.com/training/tip-build-strength-stamina-with-rope-pulls … pic.twitter.com/3ctZseb8PC

23
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

24
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

25
T NATION on Twitter

Our most controversial article of the week: 6 Reasons Not to Compete --> https://www.t-nation.com/powerful-words/ladies-6-reasons-not-to-compete … pic.twitter.com/rbGFWEST7W

26
CutAndJacked.com (@cutandjacked) • Instagram photos and videos

27
T NATION on Twitter

Butt implants are for lazy chicks. Build better glutes with this: https://www.t-nation.com/training/tip-make-the-trap-bar-your-secret-weapon … pic.twitter.com/LNdP1NE9Rv

28
6 Worst Things You Can Do to Get a Bigger Chest

Walk into the gym any Monday night and you're likely to see the majority of guys working like mad on their pecs. So why is it that chest usually leads off the training week? Well, because big pecs are cool! Just look at the Terminator , Rocky, and Superman and it's easy to see why most men covet massive, thick, and striated pectorals . The funny (or sad really) thing is, despite all of the hard work, very few get to display the kind of chests that make jaws drop and tempt the ladies to reach out for a quick feel.

29
CutAndJackedShop.com - The Motivational Gym Shop

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

30
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.

31 The Testosterone Boosting Workout | T Nation

The fact is, men who lift weights have higher resting levels of testosterone than men who don't push iron. Whether that increase comes from a cascade of hormonal events due to the temporary boost of testosterone post-exercise, or other physiological processes, is unclear. Even though scientists currently don't agree on how much of a difference that temporary boost will make, it makes sense that higher levels of testosterone can only help, so why not train in a way that has the most significant effect on boosting T?

32
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

33
T NATION on Twitter

Believe it or not, this is great for your back and neck. How to do it: https://www.t-nation.com/training/tip-do-the-back-bridge … pic.twitter.com/rb9PqmNKbD

34
The 30 Best Abs Exercises of All Time

Athletes of all sports—from baseball to football to hockey—base their physical training on improving the strength of their core using compound movements. That's great for professional athletes, but what about guys who just want to get a ripped six-pack?

35
All Access with IFBB Pro Derik Farnsworth Day 3

MUTANT All ACCESS Ep: #3: Road to The 2012 Toronto Pro with IFBB Pro Renaldo Gairy

36
The SINGLE BIGGEST Differece Between a Beginer and Advanced Lifter

To tie all this up, if a beginner is having problems making progress, and they want a simple solution on what they need to move forward, my answer is always simple. They need to do more volume. They need to work harder. With their accessory work and their supplemental work, they need to find a way to mentally do one more fucking rep than they think they can do. If they mentally lock themselves in, they'll probably find they have the ability to do 3 or 4 more repetitions than what they actually think they can do. Those 3 or 4 more repetitions on that supplemental and accessory work at that level should not be left on the table, because the intensity factor isn't as relevant as what it is for the advanced lifter, because coordination is not as dialed in as the advanced lifter.

37
How to Lose Weight: Why Sleep Can Make you Fat

The debate about the best way to reach a healthy weight always revolves around exercise and diet. But here’s why sleep is just as important to your goals. When I was in graduate school I used to receive daily emails from my mom telling me to sleep more. I won’t lie: the act became old really...

38
Chase Weston Tobin 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
TLF Apparel 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

40
Lactose intolerance

Approximately 65 percent of the human population has a reduced ability to digest lactose after infancy. Lactose intolerance in adulthood is most prevalent in people of East Asian descent, affecting more than 90 percent of adults in some of these communities. Lactose intolerance is also very common in people of West African, Arab, Jewish, Greek, and Italian descent.

41
@therock on Instagram: “Thank you @GQ for evolving my nickname of #FranchiseViagra to now #TheDamnHandsomeFranchise! (I may or may not have added a word to that;)”

42
T NATION on Twitter

Use the right kind of coffee to speed fat loss, increase performance and dull cravings: https://www.t-nation.com/diet-fat-loss/tip-drink-coffee-to-boost-your-metabolism … pic.twitter.com/qsNWMHcjqS

43 T NATION on Twitter

Here's why everyone should meditate for 12 minutes after training: https://www.t-nation.com/workouts/testosterone-boosting-workout … pic.twitter.com/9GYYn7vjVG

44
20 Sex Positions That'll Get Her Off Every Time

With these mind-blowing, orgasm-inducing techniques, she’ll never need to fake it again.

45
Build Your Chest So It's Aways Visible

Of course your pecs are going to elongate when you raise your arms, but truly dense, powerful pectoral muscles don’t vanish outright. They should still be thick under the clavicle by the shoulder and slope downward to the solar plexus. Look at Steve Reeves’ chest, or Reg Park’s, or mine—our pecs still looked well developed even when we hit poses that weren’t intended to feature them.

46
20 Tips to Shed Body Fat for Good

Consuming too many starchy foods, such as potatoes, rice, pasta and breads (especially at one sitting), provides your body with more than it needs for energy and glycogen stores; anything left over will be stored as fat. "You don't have to eliminate starchy carbs completely," says IFBB pro Mike Matarazzo. "But you should really cut back on them when trying to shed body fat." Limit total starch servings per day to 3-5, where a serving size is one cup of pasta, rice or sliced potatoes.

47
Jay Cutler's Triceps Takedown

Press up and momentarily lock out. Your focus should be on trying to take the chest out of the exercise and on working the tri’s as much as you can. Obviously, you can’t take the chest totally out of the exercise, but you have to make that connection with your triceps to get the most out of it.

48
Get That Giant Ball Between Your Biceps and Triceps

Standing in a cable crossover setup, set the pulley at shoulder height or above. Grab the handles and with palms face up make a T with your body and arms. Keeping your elbows stationary and locked in position with neutral wrists, curl the weight inward so that your fists end up near your ears. I find three sets in the 10 to 12 rep range best.It’s important to remember we’re trying to target the smaller, more elusive brachialis muscle, not the larger biceps. Therefore the emphasize needs to be on perfect form and use of lighter weights. Try alternating traditional bicep workouts with these three movements and you’ll have the golf ball in no time.

49
Paul Farrell on Twitter

Only a genius and an absolute legend of the sport could open a gym that looks this good. @Dorian_Yates #bodybuilding pic.twitter.com/OVZhSJYFTN

50
Young Guns

Although there are two bona fide pro legends, Shawn Ray and Branch Warren, among the 32 NPC Teen National champs, only six overall victors had turned pro before 2015. Now Cody Montgomery has joined that exclusive club. Already he’s had a legendary amateur career. Of those 34 Teen Nats, he’s the only person to win more than one, and he did it thrice. Then he leaped into 2015’s USA Championships and once again took home the heaviest hardware, becoming the first person to go pro in his debut NPC open contest and, at 20, the youngest overall winner of a pro qualifier. Expectations are now sky-high. Can he keep his winning streak alive in the big league? Can he have a legendary pro career to match his amateur years? Settle in. We’ve witnessed only the first steps of what will likely be a long journey.

51 Start the Year Strong by Cutting the C.R.A.P.
52 5 At-Home Cardio Workouts for Fat Loss
53 Matt Porter 4 5 weeks out from the USA
54 Abbas Khatami 6 days out from Chicago Pro
55 Pomegranate Polyphenols Fight Free Radicals
56 8 At-Home Workouts Under 10 Minutes to Help You Lose Weight and Build Muscle
57 4 Things You Must Do to Achieve 7% Body Fat
58 Nick Mullen on Twitter
59 Underground Strength Coach Certification
60 The Big Man’s Plan to Lose Weight and Build Muscle
61 11 Best Supplements for Mass
62 Get Ripped Like A Pro
63 Bodybuilding.com on Twitter
64 T NATION on Twitter
65 Fighter Diet News
66 5 Things You Need to Know About the New Nike MetCon 2
67 Dave Tate on Prehab/Rehab For Lifters - elitefts.com
68 Posing Like A Pro With Lee Labrada
69 http://www.ncbi.nlm.nih.gov/pubmed/21775530
70 DieselStrength on Periscope: "Joe D teaching the bench press at #CPPS certification"
71 5 Worst Things to Do to Build Bigger Shoulders
72 The Future - Wearable Technology
73 Mr. Olympia LLC on Instagram: “Come see @philheath at the @muscle_and_fitness booth at 11am on Friday and Sunday at the 2016 @arnoldsports Festival!”
74 Chase Weston Tobin on Instagram: “@mikeohearn and @strykersworld showing me how it's done at the @thefitexpo @officialbodyfortress #LAFitExpo. It is truly an honor to meet…”
75 Courtney Bishop on Twitter
76 Shawn Ray on Instagram: “Time for NFC Championship Football!! #nfl #friendship #shawnray #memories #bodybuilding #cocktails #ritzcarlton #wolfgangpuck”
77 T NATION on Twitter
78 Cody Montgomery "GOING FOR 3"
79 Forget Motivation. Find Your Pulse.
80 Elitefts - How to Cock Block a Gym Bro | Facebook
81 TEAM-ANDRO.com on Instagram: “@mikeohearn the next #bond?”
82 Sarah on Twitter
83 shawn ray on Periscope: "unsay AM at the Omlette Station with Shawn Ray!!"
84 John Meadows - Pre NPC Universe Interview
85 Rob Youells Trains Chest and Triceps with Erik Ramirez 10 Days Out from the NPC Universe
86 Emily Hayden on Twitter
87 Jorge A. Neri on Twitter
88 FREE Year Supply of King Whey
89 http://www.ncbi.nlm.nih.gov/pubmed/23075559
90 Chris Mayhugh on Twitter
91 http://www.ncbi.nlm.nih.gov/pubmed/25420418
92 Abigail Little on Twitter
93 Ashley Zorn on Twitter