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5 Killer Crossfit Workouts

Not sure what you think about CrossFit? Before you decide, try one of these workouts.

2017 Bodybuilding Predictions - Shawn Ray Unleashed Ep 14

In episode 14 of Shawn Ray Unleashed, Shawn makes predictions about the bodybuilding world in 2017. Who will have a break out year, who will continue winning, who will be finished after its conclusion & more.

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How To Transform Your Body Forever

If you're planning to change your body and life in the new year, your mind needs to start changing right now. Our holiday gift to you is this one-stop transformation mindset plan!

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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

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.

The 30 best arms exercises of all time

Grasp the bar with your index fingers on the inside edge of the knurling (the rough part of the bar). Arch your back so there’s space between your lower back and the bench. Pull the bar off the rack and lower it to your sternum, tucking your elbows about 45 degrees to your sides. When the bar touches your body, drive your feet hard into the floor, then press the bar back up. On your last set, use half the weight and perform as many reps as possible.

Ditch Your Diet. Stay Ripped. | T Nation

It's easy to decide on specific calories and macros to shoot for as you end your diet, but hunger can end up getting the best of you. One spoonful of ice cream may turn into the whole pint. If this scenario plays out habitually, you'll experience rapid fat gain, a softer physique, digestive issues, poor energy, and decreased motivation.

The 8 Worst Things to Do After a Workout

In a perfect world all of us would be able to grab about an hour’s nap right after training to help our muscles and nervous system recover, but for most this is just not possible. I recommend that at the very least you avoid physically strenuous activity after working out. You should take at least a little time to just sit, relax and comfortably consume your post-workout meal. Weight training will only be effective if the body gets adequate rest to allow for the rebuilding process to take place.

Tip: To Lose Fat, Stop Being a Pantywaist | T Nation

This may hurt your feelings, but it'll also solve your fat loss problem. Step away from your safe space and check it out.

Tip: The Minimalist Approach | T Nation

If you're not happy with your progress in the gym and your motivation is lagging, don't add more to your workout plan. Instead, simplify. Take a look at how you've been training the last couple of months. There's a chance you've been overdoing it, either by having done way too much work or way too much shitty work.

Tip: Two Vegetables That Grow Muscle | T Nation

Glucoraphanin is a chemical found in broccoli, cauliflower, and, in particular, the young sprouts (microgreens) of these two vegetables of the Brassica family. When humans eat and digest these vegetables, the glucoraphanin is converted to a substance named sulforaphane, which has long been known to have anti-cancer and anti-microbial properties.

14 mistakes you should not make on your first day at the gym

“Your first day in the gym is all about one thing: Getting to your second day!” Philips says. We get it: You’re excited to be there and want results right away, but the result you’re gunning for with a too-heavy, too-intense first workout is some pretty serious soreness, or even an injury. “Go easy, stick with simple exercises, and use light weights that you can reasonably do 10 to 12 repetitions with,” suggests Li. In fact, you’ll need to build a base for at least the first month. “The first 4 to 6 weeks of working out are more about your body making the neural pathways to perform the correct movement,” says Melissa Fernandez, Ph.D., a personal trainer based in LA. “After those initial weeks, you can bump up the weights or the cardio level and see yourself excel.”

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6 weighted ab exercises for a shredded six-pack

And while nutritional intake will determine how lean you will become and how your body will look, proper exercise is a critical component to improve overall health, performance and aesthetics. In order to have a strong core and build a little muscle, you need to work the rectus abdominus (think 6-pack muscle) regularly. Just like any muscle group, once you remove the fat, you want the muscles to pop. By using weight during abdominal exercises, you will increase muscle and improve its appearance. (Plus, strengthening your abdominals will help you during your lifts and other athletic events.)

Tip: Build Muscle and Lose Fat at the Same Time | T Nation

The science tells us that the more fat and the less muscle you have, the greater your ability to gain muscle and lose fat at the same time. This doesn't mean you should go get fat. It just means your biology is working in your favor when you want to pack more muscle on, but have some fat to lose.

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.

Tip: Do Cardio Separate From Lifting | T Nation

You'll build more muscle. Here are a few ways to do it, and some ideas to try if that's just not possible for you.

Tip: The Forgotten Way to Build Legs | T Nation

Or maybe it's more simple than that. Maybe it's because high-rep quad work burns more than anything else. Most lifters would much rather pile on the plates and do single-digit reps. That hurts, but it's a different kind of pain and strain. But 20 reps of an exercise that targets the quads, taken to failure or close to it? That's some soul-grinding, hypertrophy-inducing pain.

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.

Tip: Stop Sabotaging Yourself on Weekends | T Nation

Veggies fill you up, and you can eat a ton without blowing your diet. You'll never need to check into a fat loss clinic because of your broccoli habit. If you're attending a get-together, bring a vegetable tray that everyone hates and eat it all by yourself. After that, go to the protein sources. This at least gives you a fighting chance at not ingesting 10,000 calories at the neighbor's barbeque.

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.*

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How much protein you need after a workout

When it comes to how much protein you need after a workout, personal trainers and registered dietitians pretty much agree you should aim for 1.2 to 1.7g of protein per kilogram of bodyweight every day if you're looking to bulk up (so a 200lb guy should get between 109 and 154g daily). If you're shooting to consume protein somewhere in that range, like 120g per day, divide that into four separate meals that you'll eat roughly four hours apart. This way you're getting upwards of 30g of protein at every meal, which fuels your muscles with leucine (about 2.5g per meal).

Crush Your Hunger Pangs With One Healthy Drink!

Coffee: Coffee consumption has been shown to have a positive impact on appetite suppression.[1] It's thought that the combination of caffeine and chlorogenic compounds found in the coffee bean have a positive impact on appetite hormones.[2,3] Fortunately, both caffeinated and decaffeinated coffee have been shown to have a positive impact on hunger. So if you're watching your caffeine intake, you can still benefit from a decaf brew![3]

5 Critical Tips for a Better Workout

Finally, I know that every time I go into the gym, I am determining by how I feel and how I move in the warm-up what I am going to have to adjust in the workout for that day. If the workout calls for heavy deadlifts, but during the warm-up, my hips feel really tight and I can't get into a good starting position or the movement doesn't feel good on that day, I need to make a game time decision to pick another exercise that will train the same muscle groups or the same movement pattern, and I'm able to use better technique. This type of instinctive training is really the key to you training smarter. If you can keep these critical tips in mind every time you train, you'll be able to train smarter and pain-free for years to come.

7 Things Successful Lifters Do | T Nation

Keep in mind that human similarities greatly outweigh the differences between individuals. In other words, think twice before you conclude that you're a special snowflake who needs some sort of exotic approach in order to succeed. You probably don't, and even if you do, that's not the most logical starting point anyway.

Tip: When To Change Everything | T Nation

Building explosive power through martial arts training can benefit your lifting and will probably increase your enthusiasm about training in general. It can add new meaning to movements and muscles. This doesn't mean you need to step into the ring or cage and be hit in the head. There's nothing saying you need to compete to reap the benefits.

Sagittarius Horoscope for Tuesday, December 20, 2016

Tuesday, December 20, 2016 - There are so many details to manage this time of year that it's tempting to just surrender control and let someone else deal with all the facts and figures. The last thing you want to do is crunch numbers now, but you feel the tense pull between what you know must be done, and where your heart is calling you to go. Fortunately, the Moon's shift from analytical Virgo to affable Libra makes it easier to see things from a more peaceful perspective. Honest hearts produce honest actions.

2017: The year of your total-body reconstruction

These are weight-lifting 101 exercises—with some unintimidating variations—that put the focus on the tempo in which you lift. You'll notice that the daily routines will have one or two exercises that call for extremely-slow repetitions to ensure your tapping deep into the muscle for maximum stimulation. This is the connection that yields long-term results.

4 things you must do to achieve 7% body fat

Your protein should come mainly from animals and must be extra lean. Skinless chicken breast, fish, and lean cuts of beef should be your go-tos. Your carbs should be mostly starches, such as potatoes, sweet potatoes, and rice. You can also eat whole fruits, but only one to two pieces a day. It’s not that fruit isn’t healthy, but, as Alvino says, “in order to get down to single-digit body fat, you want only enough fruit to fill your liver with glycogen. Any extra fructose can slow fat burning or encourage fat storage.”

15 Things She Wants You to Do for Her in Bed

Read on to get the details—from the subtle stuff you may be forgetting to the secret ways she wants to get freaky. Then work on having her share the moves she's dying for you to make in the bedroom. Trust us, your sex life together will never be the same.

The 10 Best Moves to Lose Your Love Handles

"This workout is effective because it's fast paced and designed to target both the rectus abdominals and the transverse abdominals," he says. "To burn fat, you must do more then just crunches and situps; you need to recruit your entire body to enter a thermogenic state that leads to an accelerated rate of fat loss." Complete your dream physique with these 10 moves that will carve up your core fast.

11 Ways to Fix Shoulder Pain

To fix your cranky shoulders, you need to find good replacement exercises, improve your posture, and move better. Here are eleven great tips (in no order of importance) that will get you feeling great again.

Gaspari Nutrition on Twitter

The #TeamGaspari Booth is almost up!! Stop by tomorrow & Sun starting at 10 am to see your favorite athletes & take home your Gaspari Stack!

The workout to burn off your belly fat

Spot training doesn’t work, but this workout does. It'll burn off the layer of fat hiding your chiseled "show" muscles, strengthen your core, and build muscle density so your abs really “pop,” Lowe says. "Strength exercises such as the front squat, overhead plate walking lunge, bulgarian and counterbalance squats will work to build deeper core muscles since your abdominal wall is being used to stabilize your entire body during each exercise," she explains. "The russian twist, suspension trainer crunch, and decline crunch act as fine-tuning exercises, giving your abdominal wall the shape you want." What's more: You're continuously moving in this workout, so it sky-rockets your heart rate, scorches calories, and burns fat long after the workout is over.  Prescription: This workout can be done 2-3x per week max since muscle recovery is extremely important with any muscle-building and fat-burning routine.

Kai Greene Goes to Hollywood

Kai Greene that most individual of bodybuilders has again trodden new ground by being signed by The Gersh Agency, one of the top talent agencies in Hollywood. This marks another foray into non-bodybuilding competition following him flying to China to take part in the movie Crazy Fist where he played the foe of the film’s leading character.

Louie Simmons and Travis Mash Talk Weightlifting

On this episode of the Barbell life podcast, Travis Mash and Louie Simmons talk about applying Westside Barbell methodology to the sport of Olympic weightlifting. To check out more about Travis, visit And to purchase No Weaknesses, head on over to

New Year, New You 2017

New Year's has a way of getting you amped up to make some serious health and fitness changes while simultaneously bog you down with the pressure to fulfill such resolutions. You're intimidated, a little confused, and probably reeling from weeks of holiday party binging.

Ric Flair's 400-Pound Deadlift

Some people could say, "that's not 400 pounds" or "someone with his damaged body shouldn't be conventional deadlifting" or "the form was too loose and the bar swayed too much."

Take a Break...or Not?

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

SciVation Xtend at Best Prices for Xtend

SciVation does a great job when it comes to flavors of their BCAA's. I would either drink these while I was working out or while I was at work. Some times I would drink them at both times. Provides 7g per serv at a 2:1:1 ratio. It has 3.5g of Leucine for Muscle Protein Synthesis and I really like that it also has 2.5g of L-Glutamine which helps with the immune system. Mixability - 10/10. No residue and no foaming. Mixed up very well. Flavor: Blue Raspberry - 10/10. It's my favorite flavor, so...... Mango - 10/10. My second favorite flavor..... Grape - 9/10. Flavor was pretty good, but did not really have that grape taste that I was hoping for. Pineapple - 7/10. This was my least favorite. So much better than Fruit Punch. Just not a fan of Pineapple anyways, so makes it hard to enjoy some thing if you're not a fan in the first place. Overall this is a great product for workouts or just sipping by the pool.

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.

Men's Fitness on Twitter

Push your muscles to the brink and get shredded with this guide to using dropsets from Men's Fitness.

BPI Sports Best BCAA Shredded at - Best Prices on Best BCAA Shredded!

My name is James Grage and I am no stranger to adversity. After surviving a car accident that ejected me 95 feet from my demolished car, I was told by doctors that my body would never be the same again. Taking that challenge head on, I made it my mission to get back in the gym, build myself back up, and improve the quality of my life. I started with eating the right foods and taking the right nutritional supplements. With all the hard work, sweat, and tears that I was putting in, I needed to know, without a shadow of a doubt, that the supplements I was taking were working as hard as I was. That the ingredients that I was putting into my body were clean, pure and effective. Unfortunately, I always doubted that I was getting the quality that I desired.

How to Gain Muscle in Just a Week

“Many athletes think that maximum weight is the way to go to grow muscle. However, increasing time under tension through a higher-volume exercise protocol is really the key,” Gilles says. “When you’re going for maximum weight, the brain will want to protect the muscle and generally athletes will quit because of a perceived muscle overload. However, if you go lighter on the weights, and increase volume, you push the muscles to failure and your body realizes there is a need to make the muscles bigger to adapt to this type of stimulus. So it starts releasing growth hormone and IGFL-1, two hormones that are positively correlated to muscle growth and reduction of body fat.” He recommends following a 10X10 protocol at 50 to 60 percent 1RM for the greatest gains in muscle size. (FYI, for max strength, a 4X4 set-to-rep scheme, lifting about 80 percent of your 1RM max is more appropriate.)

The Big Biceps Workout

Remember, muscles eventually get bored by the same old workout. They learn to be more efficient, and they just flat out quit growing in the absence of new challenges. By working smaller muscles first in your workout, you burn them out and require the larger muscles to work even harder to recruit more muscle fibers. And while this may seem contrary to the physiological standards for muscle expression, continual stress forces continual recruitment, which should translate into greater strength and size gains in the long run.

The Arm Alphabet

Class is in session. The subject is everyone’s favorite: arms. The teacher is Roelly Winklaar, fresh of a breakout year and owner of arguably the two best arms in the world. Anyone who wants to debate his arm superiority, raise your hand and wait to be called on. (We see you, Phil Heath.) Now, take careful notes as our teacher explains his arm alphabet. With a few digressions as the lecture progresses, these are the tenets of Winklaar’s bi and tri construction from A to Z.

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Learn what carbs to eat to keep your plate and your stomach full while you lose fat! #Bodybuildingcom

Push Your Weight Training To the Max for Greater Gains

Maximum Overload Training, better known as Max-OT, was developed by Paul Delia, and it rose to prominence when its two greatest proponents, Skip LaCour and Jeff Willet, won the NPC/IFBB Team Universe in 2002 and 2003, respectively. The two words most associated with Max-OT are heavy and brief. Working sets for everything but abs consist of only four to six reps. This boosts intensity, since it’s easier to focus on every rep when you do fewer of them. Select a weight with which you’ll hit failure at no more than six reps, and choose mostly exercises that allow you to hoist the heaviest weights. For example, barbell curls are better than concentration curls, because you can move more iron, thus better overloading the biceps.

How to eat to get lean

“As you get leaner your brain will do two things to avoid starvation: It will make you hungrier since it thinks you are losing potentially beneficial fat and wants to restore it, and it will slow down your metabolism to try to slow or stop further fat loss,” St. Pierre explains. These systems were beneficial for the hundreds of thousands of years that we needed fat to stay alive, but not so much in today’s world. If you follow the rest of our plan, hopefully you won’t have to come face-to-face with the ravenous monster too often. But when you do, just remember it’s mostly a psychological game.

The HIIT Squad

Of course, as with any cardio program, HIIT only works when it’s paired with the right diet and training program. After a few sweat-drenched workouts and a payoff well worth the grueling task, you’ll be asking yourself, Why the hell haven’t I been using HIIT all along? Good question. What follows is a breakdown on HIIT and cardio in general – including machines to use and to avoid – with information from FLEX Senior Science Editor Jim Stoppani, PhD, and superstar trainer/nutritionist Hany Rambod, to help you get ripped and ready.

51 Men's Fitness on Twitter
52 Beef Up Your Triceps
53 Instagram photo by Shawn Ray • Jan 4, 2017 at 11:50pm UTC
54 7 Best Barbell Moves for Building a Big Back
55 Get Six-Pack Abs in 6 Simple Moves
56 Kai Greene on Twitter
57 CrossFit Games Competitor Tito Raymond's Killer Chest Workout
58 on Twitter
59 Eat Like A Beast! Brandan Fokken's Bulking Meal Plan
60 on Twitter
61 Tip: Body-Build For Brute Athleticism | T Nation
62 5 Ways to Boost Triceps Growth
63 The #Ultrafit Challenge
64 8 cardio workouts for the guy who hates cardio workouts
65 Tip: The Supplement That Makes You Smarter - Biotest
66 Increase Your Bench Press
67 Metabolic Drive® Award Winning Gourmet Protein - Biotest
68 Z-12™ Deep, Refreshing, Restful Sleep Formula - Biotest
69 Instagram photo by Arsenal Strength • Jan 1, 2017 at 8:54pm UTC
70 310lb+, Dropped Weight, Leaning Out. Goal: Bodybuilding
71 Instagram photo by Flex Wheeler • Jan 7, 2017 at 4:17am UTC
72 Men's Fitness on Twitter
73 on Twitter
74 CPPS Level 1 Certification - February 18-19, 2017 - New Jersey - CPPS Coaches
75 Instagram photo by Mr. Olympia LLC • Jan 2, 2017 at 5:41am UTC
76 Tip: Need to Lose Fat? Do This First | T Nation
77 Episode 94: The TRUTH About "Functional Strength"!
78 How to Overcome Lost Motivation
79 Hidetada Yamagishi on Twitter
80 Instagram photo by UndergroundStrengthGym • Jan 4, 2017 at 1:59am UTC
81 Why just be jacked when you can also be the hammer?
82 Tip: Manipulate Carbs to Get Shredded | T Nation
83 Your 1st Bodybuilding Program - Dorian Yates' Plan for Max Growth
84 James DiNicolantonio on Twitter
85 Jarrod Glocar on Twitter
86 Hidetada Yamagishi on Twitter
87 Kai Greene on Twitter
88 Mike Titan O'Hearn on Twitter
89 MillerMotivation on Twitter
90 3 Things All Successful Diets Have in Common | T Nation
91 Tasneem Mahomedy on Twitter
92 Layne Norton, PhD on Twitter