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Dallas McCarver's 9 Week Out Back Workout Video

IFBB Pro bodybuilder Dallas McCarver shows off his back progress in this 9 week out back training video.

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Ladies: Strengthen The Weak Point That's Limiting Your Upper Body!

Begin on all fours with your hands on the ground around shoulder-width apart. Spread your fingers and lift your palms away from the ground so you are on the pads of each finger. Extend one leg back behind you and then the other until your body is in a plank position. Actively press away from the ground and tense your abs, glutes and legs as you hold the position. You can also practice these on a mat or on the grass to put a little more padding between your digits and the ground.

3 Things All Successful Diets Have in Common | T Nation

Most of them, bizarre or not, work... at least for a little while. What we need to do is sift through this morass of diets and maybe find, like errant pieces of monkey chow lodged in a dieter's teeth, any grains of truth or effective strategies that these diets might have in common.

Tip: Need to Lose Fat? Do This First | T Nation

This period of going without your favorite snack is a great time to get creative and find alternatives that hit the spot. Do they have to be textbook nutritious? No. You don't have to snack on raw broccoli to lose fat. But they do need to be better than what you were eating. Don't swap your bag of Fritos for Doritos. Try something else that has the main flavor quality you're after.

Genetic Limits and Muscle Migration | T Nation

So maybe you'll never look like a pro bodybuilder. Don't be bummed about it. Evaluate what you want and be objective about your capacity to achieve it. Every time I tried to go against my nature I ended up paying the price. Had I stayed honest with myself there's no doubt that I would've had fewer injuries. I'd be healtheir today as a result, and I'd look better than I do now.

So much for New Year's resolutions - Iron Man Magazine | Facebook

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The new year total-body reconstruction plan

This will be the year you dramatically change the composition of your body. A couple weeks in, take a look into the mirror, you’ll see noticeable differences in all the right places. Your face and jawline will show signs thinning; your shirts will tighten up in your chest, back, and shoulders. You’ll have visible veins in your arms, and you start to see those abs you never knew you had. The best part? It works for every guy at every level (hey, it’ll even work for your girlfriend.) The program is built around the basics, making it beginner-friendly. But, don’t let the word “basic” fool you—you’ll be drenched in sweat after every session. If you’re already highly experienced around the weights, this program forces you to slow things down and reset your thinking and approach to building muscle.

7 Tip: One Exercise Isn't Enough for Hamstrings | T Nation

So if you think your hammies suck, maybe you're just not hitting them from all angles. Complete hamstring training should have at least one exercise where movement is focused at the hip joint, like the Romanian deadlift or its variations; and one exercise where movement is focused at the knee joint, like the leg curl, glute-ham raise or other isolation exercises.

Tip: Train Your Grip with a Kettlebell | T Nation

If you're an experienced lifter, try doing these with a 25-pound kettlebell or higher. But don't force it. Start with a lower weight to be on the safe side. Sure, it'll be easy at first (sort of), but with some practice you can move up to a heavier and thicker kettlebell. That's where the real fun begins.

PHIL HEATH 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

Get Strong: Follow This Program To Maximize Strength Gains

If you want to focus on strength instead of size, it's time to rethink your workouts. Here's are 8 guidelines and a solid program to help you build all-over strength.

11 on Twitter

Time to make fitness a priority this year! Register now for 2017 #250KChallenge ! #Bodybuildingcom Register here:

PRE-KAGED by Kaged Muscle at - Best Prices on PRE-KAGED!

Since 2013 I've been training in gyms and eating healthy, over time that time I've lost 60 pounds over that time, cutting alot of fat and buidling lean muscle being as natural as you can be. I started taking products like assault preworkout and procomplex proteins..last year I was introduced to PreKaged's closest competitor, PreJym, I liked product for the first couple sessions then I felt absolutely nothin from it. I started researching more and comparing the two brands and I noticed how much more natural PreKaged is, plus there's only one flavor to make testing it east a's far as taste wise, when other supplements have different flavors they tend to have different ingredients or different amounts of certain ingredients depending on the flavor. I ordered Prekaged, Inkaged, and Rekaged...I've never felt better in my entire life and I mean that from the bottom of my heart. I take one scoop in the about 40 minutes before I enter the gym and I take my inkaged during my session, I start drinking my inkaged about 20 minutes into my workout, every time I drinking half of my shaker bottle half way I refill and then do that one, sometimes to more times before finishing the entire drink before I leave the gym.

Tip: Manipulate Carbs to Get Shredded | T Nation

From two decades of competing I've learned that eating too many carbs makes it darn near impossible to get shredded. But at the same time, elimination of carbs makes it difficult to train with the intensity and stamina necessary to maintain or gain muscle.

15 Recipes To Help You Transform In The New Year

Replacing pasta sheets composed of refined white flour with thin slices of sweet potato is what makes this dish a standout. Instead of caving to a nutritional zero, you'll be filling yourself with complex carbs and nutrients to help power through your workout. Not only are these tubers rich in vitamins D, C, and B6, but they're also budget-friendly. It's a win for your wallet and your waistline.


“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.

Velocity Diet® Plan - The New Science of Rapid Body Transformation - Biotest

The Velocity Diet is a science based, rapid body-transformation program that's so powerful and so effective that results border on being unbelievable. But this system is not for everyone.*

Jenn Hoffman on Twitter

Not even 1 day old & she's already watching #CelebApprentice . Interested in how @Schwarzenegger will do as the boss

Five Workouts That Build Muscle and Mass Fast

Free Newsletters Need help achieving your fitness goals? The Muscle & Fitness newsletter will provide you with the best workouts, meal plans and supplement advice to get there.

19 on Twitter

Ditch the fad diets this year for good and stay on track with these healthy meals! #Bodybuildingcom

100 ways to burn fat fast

86) Start running. Sounds obvious, but just try running as far as you can. The next day, try and go for a minute longer. Within a few weeks, you’ll notice how much farther you can go than when you first started.

How to lose weight

Just like you won’t overhaul your diet, you don’t need to suddenly become a gym rat. We’re aiming for sustainable activity here, so if you go from zero to five days a week at the gym, eventually you’re going to burn out. A more manageable goal, Jackson says, is to ramp up your activity slowly, starting with a half-hour walk every day. Then, he suggests some strength training two to three times per week to retain muscle as you lose fat. Choose multi-joint movements like squats, pushups, overhead presses, and rows—”your biceps are a small muscle, so they don’t burn a ton of calories,” Jackson says—and allow yourself plenty of rest between sets at first. “Working out too intensely at first can affect your appetite and energy, so finding a balance is key,” he says. A great circuit could include two or three sets, with 8-12 reps each and a few minutes rest between, of the following exercises:

Underground Strength Session featuring: Mark Dugdale

Mark has competed in over 30 pro bodybuilding contests including 4 appearances at the Mr. Olympia. He is known for his incredible passion and attention to detail, and consistently battles as one of the best of the best in bodybuilding. We're flying him from Washington to the S4 Compound in Columbus, OH so YOU can train with, and learn from Mark in the first highly anticipated Underground Strength Session of 2017. 

SciVation Xtend at Best Prices for Xtend

Been using Scivation Xtend for years now and I recently had the chance to try the new Blood Orange flavor; As usual Scivation nailed the flavoring - Its not overly sweet and perfectly emulates the flavor of a blood orange. I typically use this product during fasted morning cardio, between meals and during longer lifting sessions. It provides a solid dose of BCAAs & electrolytes which certainly help with endurance and recovery time. Its relatively cost-efficient so I wouldn't hesitate to give it a try.

The 7 worst things you can do if you're trying to lose weight

No one's denying shakes and smoothies are helpful in curbing hunger when you can't sit down to an actual meal. Liquid meal replacements are nutritious (if you have the right ingredients), but they’re not something you should be eating in place of breakfast, lunch, and dinner on the regular. Wright adds, "Relying on them to help you control your calories is an unsustainable way to manage your calorie intake, and rarely leads to lasting weight loss." Essentially, if you're drinking shakes because you're trying to keep your portions in check or hate cooking on your own, you're not going to develop healthy life-long habits that'll last. You're also lacking the fiber and certain nutrients from whole fruits and vegetables that are diminished in the making of shakes.

Weekly Twitter Giveaway Terms And Conditions

Eligibility:  The Twitter contest (the “Contest”) is open to Twitter members who are eighteen (18) years of age and older at the time of entry (“Contestant”). Membership and enrollment in Twitter are free. Contest is open only to legal residents of the United States and the District of Columbia (excluding Puerto Rico, Samoa, Guam, the US Virgin Islands and any other U.S. territories and protectorates, and individuals with an APO or FPO military address). Contestants may not be members of any guild, union, or other organization that may prohibit them from participating in this Contest and that would restrict, require due payment or otherwise have the right to oppose such Contestant’s participation in this Contest. Employees, contractors, members, and agents of, LLC, Liberty Media Corporation (and companies owned by Liberty Media Corporation), and members of their immediate family (including spouses, parents, siblings, children, and their respective spouses) and persons living in the same household with any such individual are ineligible. In order to be eligible, Contestant must follow these Rules.

7 Tips for Burning Fat and Building Muscle

This is something that was driven home by Alwyn Cosgrove’s Periodization Design Bible . In it, Alwyn teaches how to design a sound program on the foundation that movements and movement patterns should be balanced. The volume for a push movement has to be balanced with the volume of the pull movements. This will ensure that muscle groups and joints (kinetic chain linkage) are antagonistically strong and the body creates appropriate tension when presented with the opportunity to overcome a weight.

5 ways you're wasting your workouts

A couple hours of missed sleep, unexpected bad news, or even a traffic jam on the way to the gym may make it more difficult to get in the zone for a workout, but if they make you bail on your training, you need to question how serious you are about your goals. Some of the best workouts happen on days when you least expect them, so get in the habit of at least showing up at the gym and going through your warm up. You may not feel up to grinding through your whole workout, but you can still get enough work done to make it worthwhile, and you’ll keep the habit of exercising regularly—no matter what.

XFINITY 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

#CelebApprentice 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

Instagram photo by Zach Even - Esh • Jan 4, 2017 at 2:07am UTC

Your Diet and Exercise Plan Is Not Working. Here's Why.

Here’s some health advice you won’t see mentioned anywhere: most fitness and diet tips are limited. They are the fuel to living a better life, but they are not the engine. In other words, good nutrition and an effective exercise plan help and are necessary, but ultimately they are both just pieces of the puzzle. And without...

Dips: The Upper Body Squat | T Nation

Rings dips are much the same. I don't care how good you are at dips, the first couple of times you do ring dips is going to be humbling. You might not even be able to do them at all and you'll be quivering like you've got Parkinson's. Most people who are good at regular dips, though, will quickly adjust to ring dips within three to four sessions of consistent practice. And once they get used to the rings, most people will end up being able to handle nearly as much weight and crank out nearly as many reps as they can do on the dip bars. Moreover, many people find that ring dips are far easier on the shoulders and they feel them even more in their chest: a win-win. The key to learning ring dips is to practice them at the start of your workout when you're fresh because trying to adjust to the instability of the rings is exponentially harder when you're already fatigued.

Sagittarius Horoscope for Tuesday, January 3, 2017

Tuesday, January 3, 2017 - You can work yourself into a state of unhappiness if you continue to look elsewhere for emotional satisfaction. You're not interested in worldly pursuits today; you just want a luxurious taste of peace and quiet. Thankfully, gentle Venus swims into the imaginative waters of Pisces and your 4th House of Security, providing you with a safe and dreamy environment at home. Ram Dass says, "The quieter you become, the more you can hear."

Patrick Millsaps 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

Primary Legs

The following details my primary leg workout from last week at Kirkland Gold’s Gym.  I modified the workout from my coach John Meadows to work around my lower back issues.  Sorry for the dealay in posting it up, but I took a couple days off last week to spend time with family.  Here is the workout…

Bodyweight Workout: Abs ASAP

An ab-blasting routine designed by Andy McDermott, a fitness coach, former pro soccer player and actor living in L.A. It will take only around five minutes to complete, but it will be a fairly painful five minutes for your midsection. “This has been a favorite of my clients for many years,” says McDermott. “It’s crushing.”

Supermodels Doutzen Kroes and Joan Smalls hit the beach looking insanely beautiful

Supermodels Doutzen Kroes and Joan Smalls were snapped looking svelte and happy under the sun as they enjoyed a little New Year's Day getaway.

Two Exercises for Complete Hamstrings

Better overall hamstring development is important for both symmetry of the thighs and protection against injury. In addition to quad developers like the squat and leg press, you should also be doing hamstring-specific movements such as stiff-leg deadlifts and leg curls.

Andrea Calle Shows Off Her Curves at the Beach

Fitness competitor, model and sports broadcaster Andrea Calle hit the beach this past weekend and showed off her tight and toned body. Calle, who stars in NBC Universo's Combate Americas, the first U.S. Hispanic Mixed Martial Arts Franchise, could be mistaken for a Kardashian as she flaunted her curves while working on her tan. Flip through for more pics of Calle showing off her amazing figure.

25 foods you shouldn't eat

You have your doubts about what’s in sausage, but that doesn’t stop you from having a link or two with breakfast, and grilling up a brat for lunch. But, know this: two links of store-bought breakfast varieties have 420 mg of sodium. And bacon? Three slices boast 450 mg. But the health problems are far worse than the salt. Men who eat processed meat every day have lower sperm counts than those who consume them sparingly. And fast food burgers? They're even worse. A whopping 64 percent of calories come from fat. Cruise home and grill your own.

White Rice vs. Brown Rice

Rice is a classic bodybuilding food, but white and brown rice have different benefits. Both are great sources of carbs, but white rice causes more of an insulin spike due to its very low fiber and fat content. Brown rice also increases insulin release, but the fiber and fats help reduce this. Therefore, at times of the day when you aren’t training, the carbs from brown rice are much less likely to go to body-fat storage than those from white rice.


BIG GIVEAWAY! Like, retweet, and follow us on Twitter for a chance to win an entire @dynamikmuscle supps package, gym bag, GI DVD, and more!

Hilary Duff Shows Off Her Toned Physique at the Beach

Gone are the days of Hilary Duff on the Lizzie McGuire  show playing your average teen on the Disney Channel. She's all grown up now and decided to bring in the new year showing off her smoking hot body. Duff is seen here in a tantalizing maroon bikini as she walks along the shore.

Squat Tips/Form Check?

You might want to sit back some more. I'd at least learn how to do it and decide if you want go with it or not. Right now, you don't sit back much at all. That's not necessarily wrong, but you are on the far end of the spectrum in that regard. It's just something to think about.

Why 'Reconstruction' is the headline workout plan of 2017

I do all of my programs, even the one’s other contributors provide. I’ve pretty much done it all. Want to know what happens sometimes? You get lost in it! I originally designed the Reconstruction for myself. It didn’t have a name. It was just another program I made to “reset” when I found myself rushing through workouts. So I forced myself to do slower repetitions. I also found myself getting sluggish and slow mid-week. So I pulled back the volume a bit. I wasn’t hammering circuits with heavy weights every day. I wasn’t doing 5-6+ sets per exercise with each workout. And four weeks in, my strength, recovery, energy, and mood were all back to normal.

The 21-Day Calf Challenge

This one little word is what’s holding you back from getting your calves to grow. You need to train them more than once per week in order to make them grow. This is where the 21 Day Calf Challenge originated. The premise is to challenge yourself and train your calves for 21 days straight.  If you can get through the pain, you will ignite growth in your calves that you’ve never seen before. This has been proved by guys like Arnold Schwarzenegger, Bill Pearl, Steve Reeves, and Chad Waterbury.

Force your chest to grow with a push and stretch

McComsey says this is a great workout for packing on size in the chest because of the variety involved. "You're using both barbells and dumbbells for the pushing, flyes which provide a stretch, especially of the muscle fascia and you've got some bodyweight work in there with the push ups. It's an amazing formula for growth."

Broaden Your Chest

The pectoralis muscle group consists of the pectoralis major, including the clavicular and sternal portions, and the pectoralis minor. The origin of the pec major is along the lower ribs, the sternum, and at the clavical. The insertion is at the humerus. The origin of the pec minor is at the third, fourth, and fifth ribs and the insertion is at the upper part of the scapula. The pectoralis performs shoulder adduction, with the outer pecs adducting the arms low and in front of the body.

Official T-ransformation 2017 Thread

The rules are simple: To enter, simply post a 3 pose photo as your before pictures (Front totally relaxed, “Front Relaxed” and “Rear Relaxed” in body building standards). While these pictures are not strictly mandatory, we feel that by putting these up it will help make people serious and keep our retention rates up to the end. You can simply enter by saying “im in” or something to that effect, but please only commit if you do plan on sticking it through all the way to the end.

5 Unique Shrugs to Get You Yoked

Set the crash bars on a squat rack at about mid-thigh level. Unlike a conventional bar shrug the resistance will actually be behind you. This slight deviation stresses the mid traps more than a standard bar shrug. Hand placement on the bar can also serve as a way to recruit different parts of your traps. Try it with a close grip, shoulder width grip and just inside of a snatch grip to really tax the upper back from different areas. Perform 3 sets of 20-25 reps.

51 Real Deal Workouts
52 Win Free Elitefts UGSS with Special Guest Mark Dugdale Jan 14, 2017
53 Training for week of 12/26/2016
54 Sausage and Cheese Breakfast Pita
55 50 Cent's 8-Move Muscle Endurance Workout
56 The 15 most important exercises for men
57 Indigo-3G® Controls Carbs to Build Muscle - Biotest
58 Chocolate Before Training?
59 How to Know If a New Diet Will Actually Work for You
60 Games On with These Healthy Sports Fan Favorite Foods
61 You Should Know Squat
62 Full Body Routines
63 Jo on Twitter
64 Layne Norton, PhD on Twitter
65 Beau Hilton on Twitter
66 How to Get Rid of Love Handles
67 Shawn Baker on Twitter
68 Brandon Ballou on Twitter
69 The Arnold Strongman Classic is a True Test of Strength
70 10 Metabolism-Boosting Tips
71 Dave Tate Rapid Fire Q&A | Part 1 -
72 10 Different Ways to Do A Curl
73 How I Added 100 Pounds to My Deadlift in 2 Weeks | T Nation
74 Instagram photo by Mr. Olympia LLC • Jan 4, 2017 at 1:58am UTC
75 Take a Weighted Walk to Shred Your Abs
76 The Rock Responds To YouTube Comments - Seven Bucks January Q&A
77 Brad Tennant on Twitter
78 Instagram photo by Flex Wheeler • Jan 4, 2017 at 1:17am UTC
79 Hex Bar vs. Barbell Deadlifts
80 Adding Muscle At Any Age: Defying Genetics and Designing A Muscle Building Workout
81 Steve Pulcinella on Twitter
82 4 Tips for Your First Day at the Gym
83 17 Ways to Achieve Your Weight Loss Goal in 2017
84 Arnold Prep: Week 2
85 3 Ways To Sneak Veggies Into Your Diet
86 The One Read If It's The Only One Of Mine For This Year
87 Click here to support Skye's the Limit by Ruth Swinton
88 The 30 most popular places in America to go on a first date, according to a dating app
89 How to Train Like a Dragon
90 Men's Fitness on Twitter
91 Instagram photo by Phil Heath • Jan 3, 2017 at 11:40pm UTC
92 Fittest NYPD officer - Michael Counihan
93 Teddy Guerzon on Twitter
94 Instagram photo by EggWhites24/7 • Jan 3, 2017 at 11:04pm UTC
95 The 7 Best Arm Moves of All Time
96 WATCH: Alternating Band Tension Incline Triceps Extensions
97 How to use dropsets to bulk up