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The 3 Stages of Real Strength Training | T Nation

We must stress the body only with the amount of volume we actually need. Too much and you'll overtrain and lose gains; too little and you won't stimulate an adaptation: muscle or strength gains. As strength increases, more reps are needed to continue to make gains. However, there's a point where the reps must taper and decrease in order to keep the progress going.

Tip: The Butt Pump Workout | T Nation

You've seen the inspirational fitness memes out there and you've thought to yourself, "I too wish I had a butt that looked like it was eating my underwear." Okay, maybe not. But your glutes do need some work, both for looking good and for making progress in the big lifts.

Tip: Get Rid of Lifter's Belly | T Nation

Answer these three questions, drop that last bit of flab, and make sure it never comes back. Start here.

How to Lose 10 Pounds of Fat, Forever | T Nation

Those who achieve their body composition goal and maintain it are those who can stick with the changes they make in the long run. Sure, you can cut huge amounts of carbs and fats, basically surviving on only protein and stimulants, and you'll lose fat pretty fast. But such an approach can't be sustained, and it'll make you feel like crap.

10 Best Cable Exercises for Your Core

A cable machine unleashes a wide variety of core exercises because of the adjustable height and the ability to work from all angles. We’re not talking about the beloved kneeling cable crunch. Rather, these 10 standing, kneeling, twisting, and bending core exercises place your body in every plane of motion to target your obliques and lower abs. Build core strength with these 10 ab-carving cable exercises.

A Scientific Approach to Contest Prep

A recent paper published in the Journal of the International Society of Sports Nutrition did an excellent job of addressing the important questions that come up when preparing a precontest diet. One of the biggest questions, and the first that must be addressed, is how many calories should be consumed. Obviously, this is going to depend on your body size and body composition, but regardless of your size, the same principles apply. The first principle is that the greater the caloric deficit you impose, the more muscle you will lose. Aggressive dieting that results in sudden and dramatic weight loss can lead to equal amounts of muscle and fat being lost at the same time. Keep in mind that the body can break down muscle tissue five times faster than it can build it, so you want to do everything you can to protect all your hard-earned muscle as you prepare for your contest. Research on the subject indicates that a rate of weight loss equaling no more than 0.5–1% of bodyweight per week is going to reduce the loss of muscle mass. For most bodybuilders, this means no more than one to two pounds per week.

The 10 best black sneakers for men: fall 2017

There are only so many things an all-black sneaker can do to stand out, but this Filling Pieces model definitely does the job. According to the website, Filling Pieces are “handmade with great care in Portugal, using only the finest Italian materials.” This option is a bit pricey, but you’ll be gaining ground in the quality area, and you’ll be wearing a lesser-known manufacturer. Bottom line: This style will be sure to break at least a few necks every time you wear it. ($197.00, )

The Reverse Method | T Nation

Though the pin press can be set in a low enough position to have the bar start in contact with the chest, most lifters will be better off training the pin press just above the chest when in an arched and braced position. By setting the pins in a power rack 2-3 inches above the chest, we can limit the terminal end range of motion, making this lift more shoulder friendly while also working through common sticking points.

Tip: How to Increase Self-Control | T Nation

Maybe you're the guy who walks into the gym a few random days every week and then decides what body parts he's going to train. You're getting your exercise in and reaping some of the self-control benefits, but you'd reap more benefits by having a set workout program: the days you train, the time you go, the exercises you do, and how you progress from week to week.

Tip: Sledgehammer Arm Training | T Nation

To maximize forearm development, you need to train them in all their available movement patterns. This means going beyond a few sets of wrists curls and extensions at the end of your workout. With a sledgehammer, you can train pronation, supination, ulnar deviation, radial deviation and a host of circumduction patterns.

Tip: This Herbal Drink Will Turn You Into a Jedi | T Nation

Tea? Sure, that's coffee's weaker sister. When coffee's friends come over, coffee ties tea to the towel rack by her pigtails and shuts the door. At least that's what people think. The reality is that tea has some pretty amazing cognitive and health benefits that rival or surpass coffee's, especially when you know how to manipulate it.

Tip: The Ultimate Health Drink for Lifters | T Nation

Make your joints feel good, feed your good gut bacteria, and boost your overall health with one combo drink. Check it out.

Men's Fitness on Twitter

Boulder your shoulders and cement your core with the Basics 2.0 workout. #Fitness #basics2workout #workout

5 essential exercises for bigger arms

Lie back on a bench holding a dumbbell straight above your chest. Slowly allow your elbows to bend and your upper arms to come back as you lower the dumbbell. It should end up behind your head. Reverse the motion to return the dumbbell to its original position, then lower it to your chest and press it back up. That’s one rep.

3 muscle-building supplements you've never heard of

Whether they work by increasing testosterone levels , fueling protein synthesis , or boosting blood flow, these three  supplements  may help you pack on a few quality pounds of lean muscle.

Biolayne | The official website of Dr. Layne Norton

Get access to premium content from Layne and some of the best authorities on building muscle and burning fat! Not only will you get access to premium articles, you will also have the opportunity to attend live webinars, videos, and Q&As with Layne and other experts. Take your knowledge to the next level!

The 30-day plan to grow like a monster

It is primetime for a training transition. Summer is long gone at this point and the opportunity presents itself to get off the ultra-low carb diet and high-intensity circuits and get on board with putting on mass and getting powerful. Not only does this transition work because you're swapping out the t-shirts for sweaters, but it's a fresh way to stimulate the body as well. In the grand scheme of things, you need these blocks of change. Month after month, week after week of continuous bombardment of the muscles with volume and intensity would wear anyone down. Let's use this month for size and power. And the way to do it effectively will require a change in thinking, and programming. Watch Brandon DaCruz ( @bigdaddydacruz ) demo his program below.

7 Ways to Make Sure You're Sore After a Workout

In several previous articles I have discussed how most successful bodybuilding programs are built around the foundation of “compound exercises”. And while this remains my opinion, I will make an exception in this one unique case. Since this particular discussion centers on some sure-fire ways to get you sore, especially when it’s been months since feeling this wonderful sensation, we can drop some of the multi-joint exercises for a workout and focus on “isolation” moves. Most of the time, gym-goers reserve heavy resistance, low rep sets (4-5) for “big” movements like squats, bench presses, deadlifts, and BB rows, which spread the “load” over several muscle groups. However, I invite you to try using the 4-5-rep-to-failure range on more “isolated” exercises like concentration curls, leg extensions, machine side laterals, and rope pushdowns, which should shock your muscles and cause you to say “ouch” a few dozen times the following day.

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 .

Tip: Good Salmon, Bad Salmon | T Nation

Trouble is, you're probably not really eating the type of salmon you think you are. You're probably eating something that's more closely related to a trout, one that's been dyed to mask its unappetizing gray color. What's more, that trout has been raised largely on a diet of grain, which negatively affects the amount and variety of omega-3 fatty acids in its meat.

Men's Fitness on Twitter

Happy birthday Hugh Jackman! #Wolverine goes hard. Watch: Hugh Jackman deadlifts 435lbs, closes in on personal best:

Tip: The Butt Pump Workout | T Nation

You've seen the inspirational fitness memes out there and you've thought to yourself, "I too wish I had a butt that looked like it was eating my underwear." Okay, maybe not. But your glutes do need some work, both for looking good and for making progress in the big lifts.

Tip: Fix Your Stiff Neck in 5 Minutes | T Nation

Improve your posture, get rid of that headache, and relieve your shoulder and upper back pain. Try these simple stretches.

Tip: Hit the Right Squat Depth | T Nation

Once your pelvis starts to tilt under your body (butt wink) you've gone too far. Proper depth for you is the point right before you get butt wink. This may or may not include having your knees parallel to your hips, or having your hips drop below your knees. If your butt starts to get winky before your hips are parallel to your knees, however, you should really address your mobility.

The Sexiest Celebrity Halloween Costumes of All Time

I can only imagine how many necks Abigail Ratchford and Lindsey Pelas broke that night. As a model all eyes are on you anyway, but these two took it to a new level on Halloween dressed in sexy genie costumes.

Tip: Straps, Thick Grips, and 40-Second Wrist Curls | T Nation

I don't hate what some consider "sissy" forearm exercises, like wrist curls and wrist extensions, but most people do them wrong. The range of motion is super short so you must use constant tension and slow the movement if you want them to work. We want each set to last at least 40 seconds, or more precisely you want maximum lactic acid accumulation.

Push and Drag Your Butt Into Shape | T Nation

Most are already familiar with the conventional sled training exercises like pushing the sled, pulling it forwards or backwards, rowing it as you walk backwards, etc. The conventional sled moves are great, but there are other ways to use the weight sled. And if you don't have access to a sled, you can always drag an old truck tire.

shawn ray on Twitter

Only 3 1/2 Weeks left!!!! Saturday, November 4th!!! Athletes Register Now: SRHawaiianClassic @GenerationIron

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.”

SciVation Xtend Go at - Best Prices on Xtend Go!

Recently I've made a lifestyle change and I was looking for a better alternative to rockstar energy drinks that I was consuming every day; it got pretty bad. I actually first sampled this product at gnc and loved it and bought 4 of these the next day from bodybuilding. I love that I can drink this throughout the day and continuously get the energy I need and still consume 7g of BCAAs. Overall I probably consume one scoop with about 140 ounces of water throughout the day. Definitely helps with water intake if you're looking to add some taste to water and not get that huge rush of drinking 200mg of caffeine at once. It's definitely helped me maintain my focus and it's nice that it contains some added glutamine as a plus. I will definitely continue to use this product.

Tip: Don't Bother With Multivitamins | T Nation

Unfortunately, the only viable alternative, at least at this time, lies with eating a good diet, but you knew that. Besides, it's easier said than done. Hell, that's why people take multivitamins in the first place. It doesn't have to be daunting, though. We can go super minimalist and try eating regularly from the following short list of super-nutrient foods:

Zach Even - Esh on Twitter

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Huawei Band 2 Pro Review: The best fitness band for under $75?

The Huawei Band 2 Pro (yes, the name is a bit of a mouthful) is a $70 fitness tracker with a number of significant highlights. It not only has the typical heart rate tracking and step tracking, but also includes advanced features like GPS, waterproofing, and the option for continous heart rate tracking to measure VO2 max. In particular, continuous tracking is almost unheard of for a tracker under $100. As a result, I was excited to give the Band 2 Pro a try to see if it lived up to its promises.

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. Building perfect-pecs is not as easy as lying on a bench and mindlessly pressing humongous weights. It takes a well-thought-out, progressive and meticulous approach that carefully avoids the following mistakes.

6 Things Experienced Lifters Do Every Day

Experienced lifters look at this as a lifestyle, not just a program. They know that drinking water, sleep, eating correctly, and staying in the weight room will only pay off if they are consistent. Sure, they may miss a meal here and there and even some workouts, but they know that being consistent for the long haul is where it's at. They never totally get out of the lifting game for extended periods of time and pay attention to their diet. They think about it each day, just like taking a shower and brushing their teeth. If you are not doing something to improve your body each day, you will have a tougher time calling yourself a true lifter.


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6 Sex-Boosting Foods

They're high in the amino acid arginine, which is crucial to the synthesis of nitric oxide, a compound in the body involved in generating erections. What's more, "nut oils are nowhere near as harmful as saturated fat or trans fats," Lieberman says. "In fact, recent studies show that nuts help reduce cholesterol."

Big, Thick, Chunky Ab Training | T Nation

But you can get the abs involved in a plethora of movements outside of squats and deadlifts. One of my favorite ways to work the ol' rectus abs is tricep pushdowns. Anyone who's ever done them this way ends up very sore from it. I actually learned this from an article where Franco Columbu talked about how he hated training his abs and simply figured out a way to train them with pushdowns.

How to build muscle and strength without lifting weights

For example, do the body weight squats at a good strong pace, setting your legs up to be explosive for the squat jumps. Fatigue should set in during these jumps, which is, of course, great for muscle building as you move forward with the workout. “Then finally, the iso hold is like the icing on the cake,” Nguyen says. “Because the muscle has nothing left already and I’m still asking it for more. So ultimately, it breaks more muscle cross fibers so that you get growth, and that’s the bulk part of it.”

How to Build a Viselike Grip and Massive Forearms

Whether you are a bodybuilder, strongman, or causal lifter, how important is it to have a strong grip? Obviously, when it comes to strongman training and competition, having a strong grip is essential to being successful. Grip competitions have also started to gain a lot of popularity in the last few years and it is very common to see highly competitive grip challenges at almost any fitness expo you attend.

Critique my Deadlift

Theese felt fine while doing them but I noticed that at a few points I have a bit of roundness in my back. I could just be being nitpicky however. I also forget to brace properly quite often, could contribute to this.

The 8 best muscle-building foods for vegans and vegetarians

People tend to overlook the power of plant-based protein, but they're the second-highest source of protein after meat. All bean varieties (black, pinto, navy, kidney, etc.) average about 15g of protein . What's more, beans are exceptionally low in fat, high in fiber, and best of all they're cheap. “And though it’s true that beans are not complete proteins, they do have many of the essential amino acids necessary for muscle-building. Add in .5-1 cup per day for protein and fiber benefits,” Brown adds.

Instagram post by terry hollands • Oct 13, 2017 at 1:27pm UTC


Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. The content on our website is for informational and educational purposes only and is not intended as medical advice or to replace a relationship with a qualified healthcare professional.

Protein Power: 6 easy ways to eat tuna

Healthy and convenient, this fish is your ideal protein-in-a-pinch. So take it beyond that basic tuna salad with these easy ideas.

The Best Female Abs on Instagram

Meet 25 women on Instagram who give us serious abs-envy and inspire us to work harder on carving our own cores. We selected these fit women for their sexy midsections which take hours of dedication in the gym and in the kitchen. From Instagram celebs to superfit up-and-comers, these women (in no particular order) are bound to inspire you to go harder while whittling your waist and sculpting your six-pack.

7 ways to shred body fat in 7 days

Don’t work out later than three days before your event. If your party’s on Saturday, for example, do your last workout of the week on Wednesday—muscles bulge most when they’re flush with glycogen (the carbohydrates stored in muscle), so you need to give your body time to recover and replenish its glycogen stores before your unveiling. If you train too close to the big day, the carbs stored in your muscles will be depleted, and you’ll end up looking flat and soft. Furthermore, make sure this last workout focuses on the areas you want to highlight, such as chest and arms. Glycogen is replenished fastest in muscles that need it most—i.e., the ones that have just been worked—so if you want your pecs and biceps to pop, you have to make sure they soak up as many of the carbs you’re taking in as possible (explained in the next step).

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