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The 3,6,9 Chest-Blasting Tri-Set

Give this advanced lifting technique a try for the ultimate pec pump!

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Your Three-Month Plan To Outgrow Those Beginner Legs

When you're a beginner doing full-body workouts, the focus is usually on getting familiar with movements, nailing down your form, and hitting some basic strength benchmarks. Once you graduate to a split like upper/lower or push/pull/legs, it's all about building up  your muscular foundation, and no other leg exercise does that better than barbell squats. While it's tempting to want to find a less difficult option, every workout here includes some version of the squat—usually first in the workout—because they can't be beat for building leg strength and size.

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.

3 recipes for better sex

Wrobel says:  When I started working with quinoa, I had a blast thinking of all the ways I could substitute this “ supergrain ” for brown rice in my recipes. Sushi is one of my all-time favorite dishes, so it was only natural for me to pump up the protein with quinoa. These sushi rolls are sweet, light, crunchy, flavorful, and healthy. Plus, rolling sushi is a fun way to make dinner with your partner and get your hands dirty together. The nori seaweed in this dish is full of manganese, vitamin B2, and vitamin E, which increase libido, sex hormones, and healthy sperm production.

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.

Tip: You're Taking Creatine at the Wrong Time | T Nation

Conventional wisdom dictates that you can just take creatine before a workout. After all, we take caffeine before a boring lecture, not after. It's the same with most drugs or supplements. However, scientists at Nova Southeastern University in Florida wanted to see if that strategy was actually the best.

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.

Tip: Make Pumpkin Cheesecake Cookies | T Nation

Everyone's sick of pumpkin. This is what happens with food trends. They're hot for a while, we collectively go overboard, and then we can't stand them anymore. Remember kale? Even people who never tried kale were tired of kale.

8 Things You Need to Know About Rosie Roff

Rosie Roff is that stunning ring girl who steals some of the spotlight away from the actual fight, and we got to talk to her. She initially got her start at modeling when she was asked to join a bikini contest at 16 years old, and the rest is history, according to She has been in several top publications such as People, Maxim and Oracle .

Tip: Kinky Lifting for Kinesthetic Awareness | T Nation

RA Roman used this tool on the Olympic lifts like the snatch and clean & jerk with either an empty barbell or very light loads. (It would be dangerous to throw near maximal weight on the bar and attempt a jerk with a blindfold or with the eyes closed. Don't do that.)

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.

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Let's do this!!!!! Saturday November 4th at The Modern Honolulu Hotel!! Athletes Register Now: SRHawaiianClassic

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.

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.


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.

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.

Tip: The Fat That Makes You Smarter | T Nation

Studies agree that excess body fat lowers intelligence, but eating a certain kind of fat can increase it. Info here.

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.

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!

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.

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.

3-D Legs

Legs are the most demanding body part to train, and that requires a very willing mind to push through your natural pain barrier. That’s the harsh reality. With that covered, I’ve created a six-point plan to build a set of 3-D legs.

5 Shoulder Training Lessons from Johnnie Jackson

With his full quota of carbs and calories in the off-season, Jackson regularly presses 150-pound dumbbells for 15 reps, uses 100 pound dumbbells for 10 reps of side laterals, and upright rows are 335 for 12 reps. He's hoisted as much as 405 for eight reps for upright rows. In the weeks leading up to a contest, Jackson increases his reps, decreases his rest periods between sets, and does more intensifying techniques, like supersets. "“Off-season I'’ll go down to five or six reps; pre-contest I'’ll go up to 15-20 reps,"” he states, "“so it's a pretty big shock to my body, using a lot more reps and resting a lot less between sets."

8 Reasons You're Not Getting Ripped

Obviously filling up on fruits and veggies is better for you than feasting on Skittles and Funyons. But no food is “free.” Meaning, portions must be in concert with the amount of calories your body requires to yield a desired result, like losing weight or packing on muscle. That said, whether it’s junk food or health food, if consuming it edges you to the point where you’re taking in more calories than you’re burning, those excess calories will be stored as fat.

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."

Unique Exercises for Hamstrings and Glutes

“I never do the same thing twice, but that may not work for someone else. Sometimes I’ll use hack squats, leg presses, walking lunges or step backs as a substitute. I might do the same exercises two weeks in a row, but it will be in a different order and will involve a different superset. Do what’s comfortable. Do exercises one at a time, do supersets, do trisets, do giant sets. You need to figure out what works. But trust me on this: using these exercises will wreck you. That’s no joke.”

A Forgotten Gem

Lie across a bench with your shoulders resting on the bench top and your feet flat on the floor. Grab a dumbbell and hoist it to arms’ length above your head, with both hands pressed against the underside of the inside plate. Then, with just a slight bend to the elbows and keeping the arms rigid, lower the dumbbell slowly behind your head toward the floor. As you lower the dumbbell, try to drop your hips a little toward the floor to increase the stretch. Once you have lowered the dumbbell as far as possible and achieved maximum stretch, return through the same arc to the starting position (dumbbell straight above the chest) to commence the next rep.

9 Tricks to Look Bigger Instantly

But there are also times when you want to look bigger right now. The reason and the occasion may be different for every guy—maybe you’re meeting up with an old flame and want to show her what she’s been missing, or maybe you’re taking photos at the beach to post on Facebook. Whatever the reason, the following nine tricks can help you look 5–10 pounds bigger... instantly.

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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.

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

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.”

Muscle & Fitness on Twitter

Build up your hammies and calves with the Basics 2.0 workout. #Fitness #basics2workout #workout

The best backcountry gear to conquer any frontier: fall 2017

While most lodges will have plenty of thick wool blankets and toasty down comforters to keep the chill away, it’s always good to pack your own insulation. The Selk’bag wearable sleeping bag will certainly make an impression when you toddle out looking like the Michelin Man. You’ll be protected from cold gusts around the fire or excursions for more wood. This new model has a kangaroo pocket in front for storing goodies, zip-off booties for when you want to wear something more substantial, and leg vents to let off some heat. ($168.99, )

The best affordable workout gear under $50

When you're not shelling out a lot but still look this good, you'll have plenty to spend on a dinner date with your gym crush. (Or, y’know, more protein powder.)

Revitalize Your Abdominal Workouts

The other thing that makes this routine unique is the inclusion of the vacuum. Your internal abs aid in your breathing and posture, and strengthening them can help prevent or relieve lower back pain, assist stabilization during lifts like squats and deadlifts and even slim your waistline. You’ve probably noticed that even some ripped bodybuilders have trouble holding their bellies in. This is, in part, because of structural weakness in their transverse abs. The best way to strengthen this area is the vacuum — an isometric exercise you can perform anywhere. Exhale and simultaneously suck your midsection in as far as possible, and hold for as long as you can (up to one minute) while you continue breathing. If this starts to feel easy, pull your waist in harder. Each hold is one set.

3 Exercises for a Strong Lower Back

One of the easiest body parts to injure is most certainly the lower lumbar (lower back). The word lumbar is derived from the latin word lumbus, meaning lion, which is fitting since many guys get injured while trying to unleash their inner jungle cat - allowing their egos to push more weight than their bodies can handle. Throw in a dose of bad form and you've got the perfect storm for a weightlifting related injury.

9 things smoking weed does to your body

To be fair: Even if one scientific study suggests that marijuana might help your bones grow or hurt your short-term memory, that doesn't necessarily make it true. All this research is still developing, and it'll be a long time before we know anything for sure about weed's effects on the human body. Still, it's good to know where the science is heading.

7 ways to build muscle in the pool without swimming

How to do it:  Fix the Clutch Paddles to your hands by sliding the designated rubber tubing around your wrist and middle finger, and placing your thumb in the thumb hole. Get into an athletic position (feet planted wide, knees bent, core engaged) or a split stance. Perform biceps curls, keeping the Clutch Paddles facing up (hands facing the pool) to create as much resistance as possible, Isaly says. "Make sure to keep your elbows anchored to the side of the body throughout the entire exercise," he adds. At the top of the curl, rotate your wrists so the paddles are now facing the pool floor (hands facing you). You'll press the paddles down to work your triceps, then immediately go back into the curl.

10 Common Mass-Gain Mistakes

Protein is the most important nutrient for muscle growth, but carbs also play a critical role, especially after training. You won’t be able to get enough calories when attempting to put on mass if your carb intake is low; when mass is your aim, take in 2-3 grams (g) of carbs per pound of bodyweight daily. Carbs help blunt cortisol levels — cortisol can interfere with testosterone’s anabolic actions in muscle and lead to muscle breakdown, especially immediately following a workout. A mass seeker’s post-workout meal should include 40 g of fast-digesting protein, such as whey, and 80-100 g of fast-digesting carbs, such as white bread, Gatorade, baked potatoes, sugar, honey and fruit. Carbs at this time spike the anabolic hormone insulin, which helps to drive glucose, amino acids and supplements such as creatine into muscle cells, spurring muscle protein synthesis.

The 10 most badass movies you absolutely need to see before 2018

This story was so crazy, it had to be true. Director Ridley Scott tells the wild true story involving one of the richest families in the world. When the grandson of J. Paul Getty (played by an unrecognizable Kevin Spacey) is kidnapped in Rome by an Italian organized crime group, it's up to his mother, Getty’s daughter-in-law Gail Harris (Michelle Williams) and one of Getty’s advisors, the perfectly named Fletcher Chase (Mark Wahlberg), to negotiate a return. The toughest part? Even though he’s the richest person in the world at the time, Getty won’t pay up. The drama is too good to be true—except, well, it is. Watch the trailer here .

Six Perfect Post-Workout Meals

The Perks: Breakfast for dinner? Uhhh…yes. Plain egg whites just get too boring, forcing you to ditch your high-protein meal for a Krispy Kreme when you are burned out on traditional bodybuilding foods. Keep the yolks for the extra omega-3 fats, vitamins and minerals. Make them taste good with some bacon (turkey bacon is a great, lower-fat option) and increase nutrient density and texture with the veggies. Nothing says post-workout breakfast like eggs. This post-workout is perfect for those on low calories and carbs, but need the protein to retain muscle and fat to decrease hunger.

The No-Pain Six-Pack workout program: Back day

Whether your back is feeling a little bit stiff, or you simply want to avoid injury, these simple exercise substitutions will help you build muscle safely.

Her Carnitine by NLA for Her at - Lowest Prices on Her Carnitine!

Her Carnitine is our stimulant free weight loss and energy supplement.  When you supplement with Her Carnitine, your body will utilize long-chain fatty acids for energy by transferring them into the mitochondria which can be used at the cellular level for energy production.  Burning up and utilizing these free fatty acids for energy will expedite your fat loss goals, promoting a leaner and healthier body composition.  To increase results, we definitely recommend stacking Her Carnitine with other fat burners or fat burning ingredients.  The ideal fat burning combo is stacking Her Carnitine with Her CLA, Her Garcinia, and Shred Her.  This combo will increase the body's thermogenesis, help utilize free fatty acids and use them for energy, and rev your metabolism when training for long distance running and/or high intensity lifting.*

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.

Max Muscle Recuperation

After a workout, your muscles are hungry for nutrients to repair muscle damage—they’re like super-absorbent sponges. That’s why you want to consume a post-exercise whey protein blend. Whey protein taken immediately post-exercise has been clinically proven to enhance muscle recuperation. In a recent double-blind, placebo-controlled study following weight training, participants were randomized into two groups: carbohydrates only, and whey protein-carbohydrates only. Participants consumed 1.5 g/ day supplement (~30g consumed with breakfast, lunch, in the afternoon, after the evening meal, and immediately after exercise) for a period of 14 days following eccentric contraction-based resistance exercise sessions consisting of four sets of 10 repetitions at 120% of maximum voluntary contraction on the leg press, leg extension, and leg flexion machine.

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 Branch Warren • Oct 15, 2017 at 10:04pm UTC

Size Matters

“I do a lot of exercises. The bigger the body part, the more exercises I do. So for back and legs, I might do eight exercises each per workout. Sometimes I’ll only do two sets of an exercise, but by getting in so many different exercises I’m able to hit big body parts from a lot of different angles and make sure I’m growing all the different muscles and areas of muscles. Most of the time I get more out of doing two sets of two exercises than four sets of one.”—Art Atwood

Giant Guns

Morel’s typical triceps/biceps routine consists exclusively of supersets and high volume. But every month or so, he switches up his arm workout and sticks to straight sets on every exercise with lower volume (roughly half the number of sets as usual), short rest periods, and high reps. The routine at right is an example of this. “I like doing this workout every once in a while,” says Morel. “It’s very effective. Pushing every set for 20 reps or so and taking less rest sometimes feels just as hard as doing the supersets with more volume. The muscles get extremely fatigued and burned out.

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