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Unlock The Secret To A Perfect Deadlift

To deadlift safely, you must first learn to hip hinge properly. Learn the mechanics of the move and why it's so important.

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Body Dysmorphia and Bodybuilding | Biolayne

When things get to the stage where you’re constantly obsessed with your appearance, you think of little more, relationships break down because of it, and you find you can’t do things like go on vacation, eat meals out, or have time with your family for fear of missing a workout or breaking your diet, that’s when you might want to seek further help.

These Coaches and Pros Are Pissed | T Nation

This is another aspect of investigating that doesn't take more than a few minutes of your time. Taking the time to ensure that your coach has what it takes to get you or your clients to the next level can take you a long way. You could even take your investigating to the next level. There are sites that have registries of some of the top fitness certifications, and can actually confirm your coach has the certifications they're claiming to have. You may be surprised by the results when doing this.

Superhuman Strength: How to Build It | T Nation

This is an important concept because strength is specific to a joint angle. This is why your squat isn't exactly the same if you bring your feet in two inches or point your toes out more. Each small tweak changes the angles of the joints which changes how muscles fire. It's essential that you work the partial range of motion from your sticking point to get stronger.

The Complete Guide to Bulking and Cutting | T Nation

The risk of hormonal disruption is increased during prolonged low-calorie dieting phases. To mitigate this, increase your fat intake compared to a mass phase. This isn't an excuse to go full Atkins and start chowing down avocadoes wrapped in bacon and dipped in butter. Just be mindful that you need to be in a caloric deficit while consuming sufficient fat to not feel like a bag of crap the whole time. Eat 1g/kg of fat per day.

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.

The Wolverine Workout: 4 Weeks to Shred Like Hugh Jackman

Main lifts are based off a percentage of your 1-rep max in that lift, and the percentage changes each week (see the percentage charts to determine what weight you should use). Rest between sets is listed in seconds. Flexibility work such as static stretching and foam rolling should be performed at the end of each session.

7 Cutting Mistakes Even the Pros Make

Low carb diets seem to be a trend of anyone having to drop bodyfat. I am not going to say low carb diets do not work. There is a time and place for everything. The main question you have to ask yourself is, “are low carb diets optimal?” Low carb diets, if done incorrectly, can lead to muscle loss and even metabolic damage. Carbs are your body’s primary source of fuel. If you cut carbs too drastically, your muscles will flatten out, increasing the risk of losing muscle mass. The more carbohydrates you consume when dieting, the fuller your muscles will stay and the more anabolic you will remain during your diet. Reduce your carbohydrates at a slower rate. Never make a drastic cut to your carbohydrate intake.

Tip: 3 Big Meals vs. 6 Small Meals | T Nation

Most people like to feel satisfied when they eat. Having a small meal and still being somewhat hungry is like having your wife tease you in the bedroom and leave when you're "ready to go." So there's no wonder the traditional bodybuilding protocol of 6-8 small meals per day doesn't cut it for some lifters.

Tip: Use This to Make Zero-Carb Sandwiches | T Nation

Personally, I use it to make zero-carb "sandwiches," or more accurately, sandwich rolls. I'll mix canned tuna with olive oil mayonnaise and carefully spread it onto a sheet of nori . The sheets are brittle, so spritz them first with some water. I then carefully form it into a roll.

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.)

Power Hour Workout 3

Complete this full body Power Hour workout 2 x per week alternated with lower body strength training days!

Tip: What Makes Muscle, Keeps Muscle | T Nation

If the goal is fat loss, the general consensus is to train a metric shit-ton and make yourself hate life and exercise till you can't feel the left side of your face. While I can respect the sentiment, it's a faulty approach with regards to fat loss.

Tip: Adrenal Fatigue is B.S. | T Nation

Most people who claim to have adrenal fatigue point to a positive spit test. There are a couple of problems here. First, there isn't a medical consensus on whether saliva tests are reliable, at least as far as determining cortisol levels. The standard, accepted test is the corticotropin (ACTH) stimulation test, using blood samples.

shawn ray on Twitter

NPC Shawn Ray Hawaiian Classic Saturday, November 4th at Modern Honolulu Hotel! SRHawaiianClassic @GenerationIron @NPCUSA @ModernHonolulu

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.

Wide Chest Workout

The chest, known technically as the pectoralis major, or pecs for short, makes up the major mass on the front of your upper body. As a large muscle group, it has a lot of areas to focus on: upper, lower, inner and outer. Developing the outer pecs is important for developing wide, impressive pecs . . . think Arnold Schwarzenegger back in the day. To really build the outer pecs, you need to perform weighted exercises that place a lot of stretch on the pecs. One of the best exercises for placing stretch on the pecs is dumbbell flyes. Be sure to perform these with just a slight bend in your elbows so that your arms are almost straight during the movement. Also, go as low as possible in the bottom position . . . again, think Arnold. This works to target the outer-pec muscle fibers, which will build up to add more width to your chest.

Cor-Performance Whey by Cellucor at - Best Prices on Cor-Performance Whey!

I have been using Cellucor's products for quite some time. I bought 4 tubs back when they were the 54 ser. black tubs in cookies n' cream (different website for the sweet promo B1G1) I got tired of it and the oreo cookie crumbs are a bit annoying since they don't mix but sit and turn to sludge if you let it sit long enough. The protein was proficient in doing everything it claims. I recently bought the new Grey tub version 70 ser. in Cookies n' Cream, same issues but a very noticeable difference in overall performance and recovery and this new version mixes 10x better, you still get the annoying cookie crumbs. It is a small ding enough to drop some points because the flavor isn't as noticeable this time around and yes them cookie crumbs. I bought the Cinnamon Swirl and am in love! The first few goes were a bit on the sweet side, but after a full week of using it, I am hell bent on buying only Cinnamon Swirl. Same goes for the Cinnamon Swirl in the new Grey 70ser. Tub Performance and Recovery is insane with this product if used right. I am no longer a hardcore ON fan, Cellucor has won me over with this amazing Protein.

3 high-intensity workouts to shred your gut fast

Set the drag on the machine to between three and five, grasp the handle, and sit back so your torso is almost vertical. Drive with your feet to push your body back, and then row the handle to your sternum.

Sagittarius Horoscope for Saturday, October 14, 2017

Saturday, October 14, 2017 - You may be so fascinated with a particular place today that you cannot get it out of your mind. Naturally, you travel-prone Archers aim your thoughts at distant targets and sometimes are lucky enough to pursue them in the real world. Nevertheless, you enjoy planning a future adventure once magnetic Venus moves into your 11th House of Friends. Sharing your dreams with a group of like-minded people inspires you to turn your fantasies into reality.

The Six Best Exercises For Six-Pack Abs

In fact, repetitive or excessive spinal flexion (e.g., bending your chest toward your knees at the back) is just about "the worst thing you can do for your back," says David Larson, C.S.C.S., a strength coach at Pulse Fitness in Scottsdale, AZ. In addition to swapping crunches for some more complex moves (detailed below), proper diet is essential for carving out that six-pack—just ask any fitness model or strength coach. But here are six key exercises to get you started on making your abs the best they’ve ever been.

30 Best Bodyweight Exercises for Men

When you walk into the gym and every single bench and squat rack is taken by a bigger, stronger guy or by that “bro” doing curls in the squat rack, you could just turn around and walk out and say you’ll come back later. However, that isn’t an option when you’re trying to be your best you, because you know consistency is key. That one day off can lead to a week, which can lead to a month, and so on. Add these moves to your arsenal and watch the fat melt off your midsection all while building muscle, without skipping a day.

How to build muscle and burn fat at the same time

Don’t be the person in the gym who checks your phone between every set, breaking any intensity you could have established. Instead, work in a focused, continuous manner that stimulates muscle growth and fat burning. Leave the phone at home or in a locker. Instead of resting between three sets of the same exercise, consider alternating an upper body pull (such as pull-ups) with an upper body push (push-ups) or a lower-body push (squats).  That way you keep yourself moving. There’s a reason CrossFit’s philosophy of performing AMRAP (as many rounds as possible) of a workout circuit in the allotted time is so challenging—and effective.

Tip: Burn More Calories Outside of the Gym | T Nation

Non-exercise activity thermogenesis (NEAT) is the energy expended for everything we do that isn't sleeping, eating, or exercise. Think walking, shopping, cooking, cleaning, fidgeting, and maintaining posture. Because of the wide variety of activities NEAT encompasses, it can be hard to define. But it's extremely significant and can make up anywhere from 15-50% of your total energy expenditure.

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.

The Timeless workout program: 5 routines where old school and new school collide

Timeless is for the guy that just wants to go to the gym and lift. Plain and simple. It's a program that will build muscle and burn fat the way the old-school guys would do it.

The 30-day pre-cut strength workout plan

Cluster sets are a way of breaking down strenuous, strength-spiking lifts into shorter, more manageable bouts of exercise. For example: Instead of performing five sets of five reps at your five-repetition max, those sets are broken into four “clusters” of two reps, with brief periods of rest in between. Ultimately, you’re performing more work, but you're allowing your body to briefly recover. This type of strength training is a smart choice for anyone looking to take on a fat-loss program in the subsequent months. The strength gains made will be better prepare the body to withstand that shift to that more aggressive, high-intensity, non-stop style of programming.

Muscle Multitasking

As a name, “staggered sets” is lame. “Diverse attack” would be clearer (and cooler), but “staggered” means you can work a smaller body part by alternating its sets with only some of the sets of a bigger body part. Smaller usually means calves, abs, and forearms, though it might also mean biceps, triceps, or deltoids. You can train abs with any other body part. Because you don’t want your grip lessened when doing, say, pulldowns, forearms should be worked only with legs; for similar reasons, calves can be worked with anything but legs. Any staggered work for biceps, triceps, or deltoids should also not rob strength from the bigger body part. So you can stagger in pushdowns with legs but not with chest presses (which also work triceps).

5 workouts to boost your testosterone

You know what good ol' testosterone does for the body: It’s the hormone that makes a man a man (though, yes, women have some, too), and is essential for developing and maintaining muscle mass. Your body’s at its peak T at age 20, and then it slowly declines, reducing by 1% each year starting at around age 40. Luckily, you can stave off the process—and even boost your testosterone to the higher levels needed for improving muscle growth if you’re looking to get bigger—by how you work out.

Tip: Adrenal Fatigue is B.S. | T Nation

Most people who claim to have adrenal fatigue point to a positive spit test. There are a couple of problems here. First, there isn't a medical consensus on whether saliva tests are reliable, at least as far as determining cortisol levels. The standard, accepted test is the corticotropin (ACTH) stimulation test, using blood samples.

Instagram post by Shawn Ray • Oct 17, 2017 at 6:52pm UTC

Tip: The Cold Hard Truth About Nutrition | T Nation

You aren't fat, but you'd like to lose about 10 pounds to better show off those muscles. Here are the best tips from our experts.

Create Massive Caps

Start your shoulder workout (when you are strongest and can go heavy) with multi-joint exercises, such as shoulder presses and upright rows to place greater overload on the muscles, specifically the middle and front heads, which can help to stimulate more growth. Then perform lateral raises, done for higher reps to place laserlike focus on the middle delts. Finish your workout with some rear delt raises.

33 Kai Greene

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12 Signs You're Overtraining

You take your workouts seriously. But, have you ever found yourself placing unreasonable demands on your body to the point of overtraining? Rest assured, if your commitment to gym time is in the neighborhood of about five hours per week, chances are you aren’t at risk of overtraining. However, if it’s greater than five hours per week and training is becoming a borderline addiction even at the expense of possibly doing harm, it’s probably time to reassess your goals. If you’re in this position, ideally you’ll have the assistance of a knowledgeable and experienced personal trainer who can quickly help you get your training back on track. Regardless, it’s crucial that you listen to your body and know the signs of overtraining. We’ve compiled a list of 12 common symptoms of overtraining.

10 Ways to Fight Fat: Training

Don’t get stuck in a rut with the same exercises and weights. Expect that after 4-6 weeks, your body will have adjusted and will be starving for something new. Aim to make incremental increases to your weight loads, try new exercises, shorten rest periods, incorporate advanced techniques like supersets, change from barbells to dumbbells…anything to keep your body guessing and improving. Lifting weights is one area where adaptation is not a desirable result.

The Top 20 Answers to the #1 Training Question: How Can I get Huge?

The Top 20 Answers to the #1 Training Question: How Can I get Huge?

37 on Twitter

Last chance to maximize your savings by stacking 20% off on top of sale prices on your favorite @MuscleTech products

TheFitExpo Ft. Lauderdale

The floorplan you are about to access is live and gets viewed many times a day by potential exhibitors. And while we try to update it often, there’s a chance some recent booth sales and assignments won’t be reflected on it when you are viewing it.

Keep Building Muscle as You Get Older

better lean muscle shape, and improving muscle density and quality.  If you have the self-control to do this, it pays of in a big way. I personally have found that the years from my 35th until now have been my most productive years by far. So while I haven’t been putting on massive amounts of muscle due to age as well as to engaging in other types of training (like MMA), I have in my bodybuilding training been more attendant to the quality and refinement of my physique. My training routines, as a result, have become much shorter and more efficient. I’ve been less focused on the poundage moved and more on the “feeling” of the muscle contracting.

Muscle & Performance on Twitter

You can add location information to your Tweets, such as your city or precise location, from the web and via third-party applications. You always have the option to delete your Tweet location history. Learn more

Tip: 3 Squat and Deadlift Challenges | T Nation

A good goal is to do a single front squat using the same amount of weight as you can back squat for 5 reps. Here's the simple math: Take your back squat max and multiply it times .85. That will give you your back squat 5RM or close to it. For example, if your back squat max is 405 pounds, multiply that by .85 to come up with 345 pounds. Your goal is to front squat 345 pounds for one rep, or work your way up to it.

The Zac Efron Workout to Get a 'Baywatch' Body

Attach a suspension trainer to a sturdy overhead object and extend the handles. Hang from the handles with abs braced and your body in a straight line. Pull yourself to the handles, retracting your shoulder blades as you come up.

25 Ways to Improve Your Workout

Reality check: No matter how much daydreaming you do, that alternate setting doesn't exist—unless your name is Jay, Ronnie, or Victor, that is. In this time and place, working out plays second fiddle to a number of obligations. And since your time is valuable, you can't waste one second on a bad workout. Hell, the good ones are tough enough to plan for. Strained reps, poor energy levels, incomplete sets, longer-than-desired workouts and shoddy results can leave you feeling like your time in the gym is all for naught. But there are things you can do before and after you head to the gym to ensure supercharged workouts today, tomorrow, and beyond—tips that can improve your efficiency, strength , even your time spent with the iron. If you're going to schedule your day around the gym, make sure you head in there well-rested , your strength tank topped off, your playlist ready to go, and the following pointers in tow. The result? A stronger, fitter body. Now that's a reality worth reaching for. Incorporate as many of these tips as possible to start maximizing the benefits of your gym time.

The 25 Best Exercises for Your Lower Abs

First, a quick physiology lesson: Your rectus abdominis is really one, long muscle that includes both your "upper" and "lower" abs. So, there are no exercises that explicitly isolate either half individually (even though you may "feel the burn" more so in one area than other). Still, there are things you can do to really make that lower area pop, says Don Saladino, CPT, owner of  Drive 495 . Number 1, diet is key: remember that training your core muscles alone simply isn’t enough—you need to have discipline in the kitchen, too. Second, switching up your routine by shocking your core with new exercises will help eliminate your love handles and define those elusive sex-lines. Last, work in exercises that attack your rectus abdominis and obliques simultaneously for good measure (that V line is where these two muscles meet). Here are 25 moves to add in to your routine.

Arnold Schwarzenegger's Best Magazine Covers

His nearly superhuman gains landed him the adoration of lifters around the world, and plenty of magazine covers to immortalize his legendary look. In honor of his 70th birthday, we've compiled some of our favorites.

Instagram post by Zach Even - Esh • Oct 18, 2017 at 4:27pm UTC

Arnold Schwarzenegger's 12 Rules for Success


Two Exercises for Complete Hamstrings

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

Beginner, Would Like Advice on What Direction to Take

My workout is the following (I’m not detailing everything as I’m french and I don’t know the english names of all the exercices I do), with the stats as of this week:

The 30 best back exercises of all time

Start by holding the bar against your body with your hands at shoulder-width on the bar. Keeping your back in its natural curve, bend your hips and knees (as you would in a squat), lowering the bar to just above your knees. Explosively extend your hips as if jumping, while at the same time shrugging your shoulders and pulling the bar straight up in front of your torso. As the bar reaches chest level, bend your elbows and flip your wrists to catch the bar at shoulder level.

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53 The 10 best supplements for weight loss
54 5 workouts that build muscle and mass fast
55 The best affordable workout gear under $50
56 9 Problems Fit Guys Have and How to Solve Them
57 Power Hour Workout 1
58 on Twitter
60 How to Build a Viselike Grip and Massive Forearms
61 San Marino Pro
62 3-D Legs
63 Brute Force Shred
64 A Forgotten Gem
65 6 Things Experienced Lifters Do Every Day
66 Gain Bulk Without Getting Fat
67 Tip: To Get Lean, Destroy Your Setbacks | T Nation
68 The Get Fit Workout Plan: Avoiding Missteps, Mistakes, and Past Frustrations
69 Should Your Workout Kick Your Ass?
70 The Zach Even - Esh STRONG Life Podcast by Zach Even-Esh on Apple Podcasts
71 on Twitter
72 The 12 Best Ways to Build Shoulders | T Nation
73 Men's Fitness on Twitter
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76 Muscle Memory on Twitter
77 Instagram post by Shawn Ray • Oct 18, 2017 at 10:42pm UTC
78 Instagram post by Oliversworld • Oct 17, 2017 at 8:49pm UTC
79 Muscle & Performance on Twitter
80 Muscle & Performance on Twitter
81 shawn ray on Twitter
82 Instagram post by Mike Ruiz • Oct 17, 2017 at 9:07pm UTC
83 Top Exercises Women Love to See Guys Do in the Gym
84 Men's Fitness on Twitter
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89 Men's Fitness on Twitter
90 Tip: You're Taking Creatine at the Wrong Time | T Nation
91 Tip: Can Heat Boost Muscle Growth? | T Nation
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94 Tip: The Fat That Makes You Smarter | T Nation
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96 7 ways to burn fat without touching a weight