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7 Hardcore Chest Exercises for the Advanced Lifter

Be prepared to bring it with these extreme pec-thrashers.

Monday Motivation: "Who Am I?" I AM A CHAMPION!!!! • Zach Even-Esh

"Who Am I?" I AM A CHAMPION!!!! Today gentlemen, I am honored to coach you More honored to be leading you onto the field of battle But theres another honor to be bestowed upon you And that is in the answer that comes with that question: Who am I? I AM A CHAMPION! Thats right, …

Kevin Levrone - How I See It | Episode 1

Kevin Levrone answers pertinent industry questions in his new weekly MD video series: "How I See It". In this episode, he covers the 2017 Olympia outcome, Phil Heath's social media video and why he didn't compete in 2017 but will in 2018!

[View All Videos]

Top News
1
Is Your Gut-Brain Axis Working Against You In the Gym?

High stress and a lack of sleep alone are enough to send your gut-brain axis into a tailspin and bring on gastrointestinal distress.[3] Even when you have a great diet, stress can override your body's normally positive response to healthy food choices and trigger an inflammatory response in your GI tract, which further disrupts gut-brain communication.[4] Imagine how well your gut-brain connection works when you make really bad food choices. Not very!

2
The 500 Workout | T Nation

Train for long enough and at some point you'll want to do something different. We all need an occasional break from the same old routine. It may be for just one day, or perhaps a week. Maybe you're on vacation or at a gym with limited equipment. Maybe you want to dedicate one day a week to unconventional training. If that sounds like you, you've got to try this.

3
Men's Fitness on Twitter

Use new angles with these 6 routines from Men's Fitness to build rock-solid muscle definition while working every muscle group in your body.

4
The 10 best back exercises for beginners

How to do it: " Set up the bench so your thighs are flat against the pads, but not so high that it hinders you from bending freely at the hips," Krajewski says. Flare your feet out a bit. When you're starting out, use just your bodyweight. And as you progress, hold a weight plate. "Tuck your chin throughout the entire movement and round your shoulders forward as you bend over as far down as you can go," he explains. Make sure you don't hyperextend your lower back as you raise yourself up. "Contract your glutes as you come up until your spine is in a nice neutral position," he recommends.

5
Today's Workout

Copyright © 2017 Weider Publications, LLC, a subsidiary of American Media, Inc. All rights reserved.

6
CrossFit for Meatheads | T Nation

The barbell work will range in terms of volume and intensity. Some days you'll work up to maximal loads; others you'll stay sub-max. On three of these days, you'll do conditioning after your strength work that will complement your lifting. The lifting will actually potentiate your conditioning work, which is what we're going for. This is considered a "contrast method." The conditioning portion will double as accessory work.

7
2017 Olympia Pump Up Room: The Women

Get a backstage pass to the 2017 Olympia!

8
Tip: Eat Oatmeal Cookies, Build Muscle | T Nation

People are strange, especially bodybuilders and gym rats. Tell them to have some oatmeal with protein powder, a handful of nuts, and a little fruit for breakfast and they'll do it. After all, that's about the best breakfast you could eat if you like muscle.

9
Tip: How To Do a Handstand | T Nation

One of the most important things to know before kicking up away from the wall is how to fall. If you kick up too hard and freeze in a panic things are going to go tits-up real quick. The easiest way to bail is to "cartwheel" out of the movement. It never hurts to practice a couple cartwheels before you kick up and try to stick your handstand.

10
Tip: Fix Your Core, Free Your Hips | T Nation

This drill will make sure your core and hips are firing in a coordinated fashion and dynamically change whatever lower body exercise you do afterwards. Remember, fix the core and the hips will be free.

11
http://www.ironmanmagazine.com/this-muscle-building-carb-is-packed-with-protein/

Scientist have recently discovered that it is also loaded with ecdysteroids, a naturally occurring steroid found in plants and insects (and for which humans weirdly have a receptor for). Research is still being conducted on what type of benefits ecdysteroids offer humans, but experts believe that besides several health-promoting properties (lowering blood glucose and cholesterol), ecdysteroids can also improve muscle mass and body composition by increasing protein synthesis.

12
5 Moves for a Concrete Core

>> Execution: For this exercise you will need to get into a pushup position, but instead of having your hands of the floor, you will be grabbing on to a loaded barbell (10 or 25 pounds on each side) instead. This will be your starting position. While keeping a slight arch on your back, lift your hips and roll the barbell towards your feet as you breathe out. As your perform the exercise, your glutes should be coming up, you should be keeping the abs tight and should maintain your back posture at all times. Your arms should also be staying perpendicular to the floor throughout the move. After a second contraction at the top, start to roll the barbell back forward to the starting position slowly as you breathe in. Repeat for the desired amount of reps.

13
The Best Women's Abs on Instagram in 2017

Weekend is here! And what's up with this @bombshellsportswear Outfit . This weekend with holiday Labor Day in US or just a regular weekend overseas many will be having some cheat meals or some drinks. But that doesn't mean you should slack on your training! If you go outside your plan add some cardio it's not the end of the world! Just sweat it out! And move on! You really screw up your journey when you slip up and you fail to correct it! And God knows how much I freaking hate being chained on a stair master or similar! DO YOUR CARDIO OUTSIDE another big component pushing you to fail in your journey is you are not having FUN with it! So please get creative!!! Here's the cardio routine: -3 scissor lunges to squat -Stair crossed lunges 10 steps each leg -Push up to jumping squat 20 reps *rest 30 seconds to a minute depending on your capacity and repeat for 5 rounds ••••••••••••••••••••••••••••••••••••••••••••••••• #empower #fitgirl #cardio #hiit #selflove #fitspo #abs #fitspiration #beachbum #strongnotskinny #strongwomen #women #workoutmotivation #workout #shredded #fitness #happiness

14
30-minute big back workout

Add more width and thickness to your entire back with this quick back session.

15
13 Tricks for Perfect Exercise Form | T Nation

A cue is just a short prompt or phrase that quickly reminds you of good exercise form. If you're not thinking about following the right cues when lifting, you might not be getting the most out of your training. Here are 13 of the most bang-for-your-buck technical cues.

16
Tip: Build a Strongman Grip and Big Forearms | T Nation

Chad Coy has competed as a Pro Strongman since 1998. He served as the alternate to World's Strongest Man in 2001, and competed 10 times in the open America’s Strongest Man. After transferring to the Masters division, he has won 3 national titles, been runner up 3 times, and competed at the World Championships 5 times. He currently lives in Bloomington, IL, where he serves as the Director of Method Sports Performance. Follow Chad Coy on Facebook

17
Tip: Track Your Results or You Won't Get Results | T Nation

Newbies and lifters who can't make gains anymore have something in common. Take a look.

18
Tip: The Coffee That Enhances Performance | T Nation

Be aware, though, that non-Dutched cocoa doesn't mix well. You either have to add a little fat – ideally coconut oil – to help dissolve the cocoa, or go without the fat and just keep swishing it around in the cup before you take a sip.

19
10 Superfoods for Super Health

You may not appreciate the way it makes your breath smell, but the health benefits of including garlic as part of your regular diet far outweigh any odorous drawbacks. That's because garlic can help thin the blood, which can be helpful in the prevention of heart disease, such as heart attacks and stroke. It has also been shown to improve joint health and increase absorption of iron and zinc. In addition, studies have found that phytochemicals in garlic can stop the development of carcinogenic chemicals in the body.

20
The Weekly Dose

FEATURE ARTICLE What Does "Nutrient Dense" Mean? by TC Luoma The major problem regarding nutrient dense foods has always been defining exactly what the term means. For now, let's just say nutrient dense foods have a high ratio of vitamins, minerals, enzymes, anti-oxidants, etc., relative to the total calorie count of the food. For instance, spinach, the first "super food," has a lot of nutrients and very few calories so it fits this definition very nicely.   But before we figure out what's a bad food, what's a good food, and what's a great food, let's figure out exactly why you could eat a balanced diet of all the nutrient dense foods you want and lose body fat at the same time. Yes, eating too much of any food can lead to fat storage, but it's harder to overeat protein or nutrient dense foods in general than the processed carbs and fat found in calorie-dense foods.   In other words, you'd have to stuff yourself to the gills with nutrient dense food over and over again before you'd get an abundance of calories.

21
Animal Whey by Universal Nutrition at Bodybuilding.com - Best Prices on Animal Whey!

An impressive Supplement Facts box wouldn't be enough, however, it would have to live up to hype in the field—on the weight room floors of the most hardcore gyms in the world... In the shaker cups and blenders of the most committed lifters out there. It would have to mix with ease and taste great, making drinking multiple shakes per day a pleasure, not a painful chore. Because let's face it, if your protein powder tastes like shit, it is less likely you will drink it as much as needed to hit your daily macronutrient goals. Unacceptable. To be worthy of the Animal aegis, it would have to taste as good as it worked. And once again, in this regard, Animal WHEY is a triumph.

22
Tip: The Coffee That Enhances Performance | T Nation

Be aware, though, that non-Dutched cocoa doesn't mix well. You either have to add a little fat – ideally coconut oil – to help dissolve the cocoa, or go without the fat and just keep swishing it around in the cup before you take a sip.

23
Muscle Man's Protein Pancakes Recipe

Turn a belly-bloating breakfast into a lean, mean meal.

24
Sagittarius Horoscope for Monday, September 18, 2017

Monday, September 18, 2017 - Your master plan for professional success has taken nearly everything into account. However, circumstances still diverge from your strategy as unexpected twists and turns bend reality. It might be disheartening to discover that much of your preparation is of little value now that so many things have changed forever. Don’t let sloppy thinking slip back into the equation while you recreate a new approach that’s more relevant to the current landscape. Author Robert Rolih wrote, “Knowing the right details gets you a great return. Ignore them and you just crash and burn.”

25
Tip: Pain vs. Discomfort vs. Progress | T Nation

A smart lifter knows he has to get out of his comfort zone, but the wise lifter also knows to avoid pain. Here's the difference.

26
Muscle & Performance on Twitter

Pimp your muscle-building plan with these man-sized movements for beastly size: http://bit.ly/2fapKau  pic.twitter.com/cI2bRajBVk

27
The best running workouts to increase speed and endurance

Why it works: “Fartleks—meaning ‘speed play’ in Swedish—are meant to increase your aerobic capacity and general conditioning,” Bradshaw says. The workouts comprise periods of fast and slow pacing, and, depending on how hard you’re working, they can actually stress both anaerobic and aerobic systems. “This routine will help you learn how to switch gears and recruit different muscle fibers, which is especially helpful for competitive long-distance athletes,” Bradshaw says. Fartleks are ideal for marathoners, for example, because these workouts will help them cope with rough patches during races and hard training days. The shorter the run period, the faster your speed should be. Note: You can complete this type of running workout the day after you’ve done a long-distance or recovery run.

28
Tip: Take This to Increase Testosterone by 24% | T Nation

However, not many of us are willing to eat the amounts of food it would take to get us to a gram of magnesium (e.g., about 10 cups of seaweed). Secondly, there's no way of guaranteeing the exact amount of magnesium you'd be getting from these foods since many otherwise nutrient-rich foods are actually nutrient poor because of variabilities in soil and growing methods.

29
Tip: The Worst Time to Stretch | T Nation

Properly preparing the mind becomes a key component when priming the body for maximum output. A TDW ensures that you're laser focused so you can squeeze the most out of your workout as soon as it starts. As a bonus, it can also determine if you need a longer warm-up if your nervous system is a little overworked.

30 Testosterone Nation

See more of Testosterone Nation on Facebook

31
Arnold Classic Europe 2017 Posedown/ Shawn Ray

Arnold Classic Europe 2017 Posedown/ Shawn Ray

32
He'll Be Back: Arnold Schwarzenegger's New 'Terminator' Movie Set for Summer 2019

Schwarzenegger had been hinting for months that Cameron was coming back to the franchise, and while Cameron won’t be directing, his fingerprints are all over the new movie. Cameron and Miller came up with the story, and he’ll executive produce alongside Skydance Media.

33
Top 10 Natural Anabolics for 2017

Anafuse is so potent (and re-ordered so often) it also made the Top 10 Bulking Supplements List, the only natural anabolic to do so.  But unlike many on that list Anafuse produces its results without influence on your hormones and with virtually no side effects. Anafuse combines the two most effective natural anabolic ingredients on the market today (Epicatechin & Laxogenin) with the addition of absorption enhancers. The customer feedback and re-order rate on this anabolic has been so stellar that is on pace to become one of the best selling supplements ever. Certainly worthy of its No. 1 position among the Top 10 Natural Anabolic Supplements this year. Read all the reviews here .

34
shawn ray on Twitter

Visit "GENERATION IRON" to Re-Cap 2017 Arnold Classic Europe Results! @GenerationIron pic.twitter.com/xcj4sHTWB5

35
Tip: How To Do a Handstand | T Nation

One of the most important things to know before kicking up away from the wall is how to fall. If you kick up too hard and freeze in a panic things are going to go tits-up real quick. The easiest way to bail is to "cartwheel" out of the movement. It never hurts to practice a couple cartwheels before you kick up and try to stick your handstand.

36
How to Do the Dumbbell Delt Archer

Hoisting heavy weights overhead to build cannonball delts can spell disaster for guys with pre-existing shoulder injuries. Instead, try the dumbbell delt archer. The exercise, courtesy of Eric Fleishman, aka “Eric the Trainer,” owner of the fitness company ETT Corp, is a joint-friendly variation of conventional shoulder raises that has you move the shoulder through multiple planes of movement and recruit more deltoid heads without irking your joints. It’s also a nice change of pace from the standard lateral-, front-, and rear-delt raises. Sub it in for one of the three standard variations or use it as a finisher. Either way, prepare to grow, pain-free.

37
Build Arms Like Arnold Schwarzenegger

Arnold Schwarzenegger’s guns are arguably the most famous in human history, and rightly so. Stretching the tape to a full 22", they weren’t just the biggest of his day (the late-’60s to the mid-’70s) but also the most ideally shaped. Arnold kept things basic and brutal, yet made sure to cover his bases by including exercises that he considered mass builders, and others that isolate the biceps.

38
The 8 Best Ways to Improve Your Squat

Try different bar positions on your back.  If you have a higher bar position – right at the base of your neck – you will need to have good mobility in your upper back, hips, and ankles to be able to keep your torso vertical during the squat .  If you don’t have this mobility and you are weak, you will more than likely tip forward as you descend into the bottom of the squat.  It is simple physics. The longer the distance from your hips to the bar (high bar position = increased moment arm), the greater the torque at the hips.  If you have a lower bar position (around mid-trap) and slightly wider stance (slightly wider than shoulder width) – you will decrease the distance from the bar to your hips (shorter moment arm) and you will have better leverage. This might allow you to stay more vertical when you squat if you have good core stability and enough hip mobility. Play around with the bar position to find the one that works best for you.

39
Kai Greene Explains the Jefferson Squat

To do it, take a wide stance and hold the bar between your legs with one hand in front of your body and one hand behind it. Keep your glutes tensed while you squat down 
in the bucket (below parallel). Use smaller plates on the bar, no more than 25s, so you can get down deep enough. The key is to force your knees out—when you do that, it activates your glutes so you keep them under continuous contraction throughout the set. The better I became at doing Jeffersons, the more proficient I got at squatting. I learned how to activate my qlutes, hams, and quads better. Doing Jeffersons then the adduction machine one after the other has been crucial to my glute and hip-flexor development. Jefferson squats—that’s one of my secrets I’m giving away for free.

40
Deload Week Question

But I’m combining strength training with other stuff. The first two weeks always feels great. Then Week three tends to drag and I look forward to deload in week 4.

41
Power Cleans Everyday?

I have tried to research this but can’t really find a good answer. My question is: can i do this workout every morning and not interfere with my pm training session or gains. I will be doing an upper/lower split. In the am I wanted to mix in power cleans, weighted carries, jump rope, and sprints, so I would try to do some form of them every day. For example

42
The Shoulder King

In the gym, Kuclo practices what he preaches, evidenced by the shoulder workout described on these pages. As you’ll see, much attention is paid to side and rear delt raises, including a brutal reverse pyramid drop set for standing laterals. Give it a try to bring up a weak pair of shoulders—or even to make a strong set of delts even stronger, as Kuclo does.

43
Occlusion Training

About and he’ll tell you, “Go heavy or go home, bro.” I’ll admit I am one of the loudest preachers of the load-is-king approach to lifting. Hypertrophy-specific training (HST) is centered on the principle of progressive load. And why not? We’ve got years of research to back it up. The idea that heavy lifting builds real mass was first suggested by A. L. Goldberg more than 35 years ago. Working with rats, he observed rapid and predictable growth of the soleus muscle after a procedure called “synergistic ablation.” Synergistic ablation should be attempted only by the most committed lifters. (Totally kidding. Do not try this at home). Synergistic ablation involves surgically removing the gastrocnemius and allowing the soleus to remain intact, taking the brunt of the load that was previously shared by both muscles. Goldberg and his group observed that “increased tension development (either passive or active) is the critical event in initiating compensatory growth.” As I said at the beginning, load-is-king... or is it?

44
14 prebiotic foods you should be eating

This one’s probably unfamiliar, unless you have an abuela with a culinary streak. Commonly known as Mexican yam bean or Mexican turnip, jícama is a root vegetable composed of about 80-90% water. It’s high in carbohydrates (in the form of dietary fiber), but what’s special about jícama is that its fiber is infused with oligofructose inulin, which has zero calories and doesn't metabolize in the body. The inulin balances your immunity, helps increase the absorption of calcium from other foods, and has a prebiotic role in the intestine by promoting “good” bacteria growth. Because it has a very low glycemic index, jícama is a great food for weight loss, too.

45
The 20-minute full-body HIIT workout to burn fat

This one combines side shuffles with medicine ball slams for a multi-dimensional plyometric move. Grab a slam ball or soft medicine ball in both hands. Take a shuffle step to one side, then raise the ball overhead, bending your knees and bracing your core as you slam the ball into the floor in front of you. Quickly scoop up the ball and repeat, shuffle-stepping to the other side. Repeat for time.

46
OK, Let's Lift! And 1 and 2 and 1 and 2

First event was axle press. Prior to a couple months ago, I couldn’t continental clean. At all. I consistently missed numbers as low as like 215 on the clean. But I learned the lift, and Saturday I hit 265, nearly strict pressing it. 20 lbs PR. Just a week before I missed 245 once before hitting it. Everything just finally came together for me. Another guy tied for the win on that event. Also a PR for him.

47
Want to get ripped like Hellboy? Here are some moves that got David Harbour bulked up.

We turned to celebrity trainer Don Saladino, who helped transform David Harbour from flabby to fit, for a sneak peek of the training routine that got the 'Stranger Things' actor ready to film 'Hellboy'.

48
Hardcore Routines: Casey Viator, Shoulders

A workout from one of the hardest-training bodybuilders of all time.

49
Never Compromise on Biceps Size

Stop and think carefully about your biceps workouts and tell me if you tend to pretty much perform the same exercises over and over at every session—barbell curls, preacher curls, seated dumbbell curls, standing low- cable curls, concentration curls, and so on. Now go ahead and flex your biceps and decide if you are satisfied with their current size and shape. If the answer is yes (which I doubt, but let’s just for argument’s sake say it is), then go ahead and flip a few pages to the next article—there are so many great ones to choose from! However, if you are part of the vast majority, and the answer is no, then please keep reading, because it is my goal to greatly increase ticket sales to your “gun show.”

50
shawn ray on Twitter

5 Week Countdown to the All New 2017 NPC Shawn Ray Hawaiian Classic! *NPC National Qualifier Athletes Register Now: SRHawaiianClassic pic.twitter.com/MDKVEa0jqt

51 5 Everyday Behaviors Keeping You From Losing Fat
52 How to train for your body type
53 Bodybuilding.com on Twitter
54 https://marketing.bodybuilding.com/marketing/campaign/OktobrofestSale?mcid=sm_twit_deals
55 The Power of Raw Food
56 shawn ray on Twitter
57 4 things you must do to achieve 7% body fat
58 5 Ways to Burn Body Fat Without Cardio
59 The beginner's guide to counting macros
60 Top Secrets From the Pros
61 11 essential pushup variations for beginners
62 The 12 Foods You Should Always Put On Your Grocery List
63 Shredding Strategies
64 7 Ways to Burn Fat Without Losing Muscle
65 More Inspiration from WWE Star John Cena
66 9 Ways to Cut Water Weight and Reveal Your Abs
67 We Asked 20 Women: What do you think about guys who have tattoos or piercings?
68 25 Foods You Shouldn't Eat
69 Add One Inch to Your Arms in One Month
70 Creating an X Frame
71 Carb Loading 101
72 The best cold-weather fragrances of fall 2017
73 10-Minute Blast for Powerful Triceps
74 White Potatoes vs. Sweet Potatoes for Bodybuilders
75 7 Mass Building Tips for Beginners
76 Plyometrics: Box Jump to a Better Body
77 Jazmyn Simon on Twitter
78 Tip: Do This Before Leg Day | T Nation
79 Midnight Mass
80 Tom Hardy’s 7 most extreme body transformations
81 Creativity Editors on Twitter
82 Men's Fitness on Twitter
83 STRONG Life Ep. 130 | QnA: Strength Coach & Gym Business Success Strategies | Training to Be Dangerous • Zach Even-Esh
84 Tip: How To Do a Handstand | T Nation
85 Ron Ray on Twitter
86 Kai Greene on Twitter
87 Aesthetic Training: Shoulders
88 Flex Wheeler on Twitter
89 Muscle & Performance on Twitter
90 Dwayne Johnson on Twitter
91 Men's Fitness on Twitter
92 Tip: A New Way to Do Chest Dips | T Nation
93 Things About Me
94 Going To Gym
95 Tip: The Coffee That Enhances Performance | T Nation
96 Why Are Some Lifters More Explosive? | elitefts.com