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Watch: Here's another thrilling, 3-minute glimpse at 'Thor: Ragnarok'

With Asgard's existence on the line, Thor calls on familiar friends to save his hometown.

Why You Should Hire an Online Coach

Not all online trainers are bad. Many members of team elitefts have been in this line of work for decades, training people long before social media even existed. Here's what to look for.

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7 Pre-Workout Pitfalls You Must Avoid

A good plan should also be flexible enough to meet changing conditions. "Along the way, you should review your program and adjust as necessary, making sure it's a good fit for your lifestyle," says Walter. For instance, if you find you're always missing your Saturday workouts, try shifting that session to another day and making Saturday a rest day. Or if you dread a certain exercise, don't force yourself to do it. Trade it out for a similar movement that's more palatable.

Emma Stone Gains 18 Pounds of Muscle | T Nation

For Jason Walsh, transforming Hollywood bodies isn't just about getting the right look for the role. It's about instilling the right attitude and demeanor. An actor playing a burly, badass Navy SEAL isn't going to look right or act right if he prepares for the role using sissy weights and treadmills.

3 Today's Workout

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The Perfect Lower-Body Leg-Day Warmup

Leg day is more demanding than any other day of the week, because it's really a total-body workout day. So to warm up for it, you need to prepare not just your legs but your entire body. Skip or skimp on the warmup, and you're setting yourself up for injury and poor performance.

The 13 best hamstrings exercises of all time

How to do it: Lie down with your back, palms, and feet flat on the floor, knees bent. Bring one leg off the floor. Keep the knee bent and flex your toes toward your head. Hold this position as you press your working leg’s foot into the ground as you raise your hips, evenly, toward the ceiling. Keep your back straight, and engage your glutes at the top of the movement to prevent your lower back from sagging. Hold at the top for a 2-second count, then lower and repeat. Complete all reps for one side, then repeat on the other.

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.

We Ask The Pros: What's Your All-Time Favorite Workout?

Elite bodybuilders have amazing physiques, and they're the product of countless balls-to-the-wall workouts. But which ones were their best workouts? We posed that question to several MuscleTech-sponsored athletes!

4 Classic Exercises to Build Up Your Biceps

Try these four classic exercises and apply the tweaks we explain in the exercise descriptions. These minor changes are enough to keep your muscle fibers guessing, and when your body’s guessing, it responds by growing.


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Tip: Immunize Yourself Against Fat Gain | T Nation

The Danish dieters, as a result of altering bacterial ratios, lost fat, while the Canadian children merely stopped adding layers of fat. The Canadian children, in fact, had in a way been immunized against further fat gain, while the Danish subjects had used a combination of diet and prebiotic fiber to, in a sense, "cure" themselves of fat.

Bulletproof Your Lower Back | T Nation

There's not a movement you do that doesn't involve your lower back in some way. So if you've managed to tweak it recently, fear not. Use this five-step process to get your back strong, pain-free, and ready to lift.

Tip: How to Stop Sucking At Pistol Squats | T Nation

If you can extend your leg out in front of you and hold your balance, you're ready to move on to the advanced pistol squat progressions. If you can't hold this position, use the strategies below to increase your mobility and start with the basic pistol squat progressions.

Top 5 Muscle-Building Exercises for the Back

When you see someone walking around the gym with a  big back , you can guarantee they can jump up and kill 15-20  pull-ups  without even breaking a sweat. See the connection? Pull-ups and chin-ups are two of the best mass builders for the back. Targeting the lats, shoulders, biceps and grip, these exercises have so many different varieties, you’ll never get bored.

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.

Tip: The 6-12-30 Method for Big Quads | T Nation

This is a tri-set, meaning you move from one exercise to the next with as little rest as possible between them. You'll do 6 reps on the first exercise, 12 on the second, and finish off with 30 reps on the final movement: 6-12-30.

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.

FLEX on Twitter

FLEX is the biggest authority on everything bodybuilding. Your source on training, diet, IFBB and NPC athlete profiles, contest coverage, and more.

Arnold on Twitter

I know that's a lot of tweeting (only 140 characters though), but this case & #FairMaps are near and dear to my heart. Thank you all. 14/14

Calorie-Crushing Body-Weight Workout

Challenge yourself with this body-weight workout you can do practically anywhere. There are only three exercises, but you will still burn a ton of calories, and push your muscles to exhaustion.

8 Best Non-Bench Chest Exercises

Just because it’s chest da y doesn’t mean you're relegated to park your backside on a bench for your session. While the bench is a valuable tool for overall chest strength, it can place excess stress on the delts, which can be tough for those with injured shoulders. For pure pec muscle growth, there are several exercises that will get you off the bench and on your way to chest growth in PECtacular fashion.

Natty Advice to Add Size?

I can’t say that I actually know how many calories I consume per day to maintain, 195ish (what I’m at right now), but I will say that how much I need to eat to maintain, or gain, at different sizes I’ve been has varied over the years. Like, it feels like my diet right now is essentially the same as what I needed to maintain 180 a few years ago. In fact, I would venture that the way I eat to maintain 195ish now is about what how I ate to grow at 150. I might have even eaten more back then. It’s hard for me to eat enough to grow substantially, but if I can push my weight up and hold the high calories/bodyweight for 6 months or more, I can generally start to back off the calories and still maintain the new weight. Obviously my body composition has changed over the years too, and that affects things. I’m ridiculously lean at 195, and I wasn’t at, say, 150.

Sagittarius Horoscope for Saturday, September 23, 2017

Saturday, September 23, 2017 - Your friends can spot your overabundant confidence from a mile away. But you have little information to share now, because you want to keep your feelings private while you’re still processing them. Take all the time you need; honestly, you’re under no obligation to say anything at all. Greek philosopher Xenocrates wrote, “I have often regretted my speech, never my silence.”

Muscle Beach Nutrition Pre-Train at - Best Prices on Pre-Train!

Warnings: Use only as directed. This product is for use by healthy adults only and not to be sold to or used by anyone under the age of 18. DO NOT USE if you are pregnant, expect to become pregnant, or are nursing. Consult a physician before using this or any dietary supplement or before starting any diet or exercise program. CONSULT A PHYSICIAN BEFORE USE if you have been treated for, diagnosed with, or have a family history of any medical condition, are taking any prescription or over-the-counter drug, including but not limited to antidepressants (such as MAO inhibitors), stimulants, allergy medications, anti-hypertensive drugs, medications for other cardiovascular conditions (such as blood thinners), or medications that may negatively interact with increased dietary nitrate intake. DO NOT USE if you are taking nitrates for chest pain, medications for erectile dysfunction (such as PDE-5 inhibitors), or other nitrate-containing dietary supplement. One serving (2 scoops) of this product contains 300 mg of caffeine (as much as in about 3-4 cups of coffee). DO NOT USE if you are sensitive to the effects of caffeine.

5 Worst Things to Do for Building Bigger Triceps

If I had a nickel for every time a person asked me to “make a muscle,” I would be one wealthy dude. The funny thing is, when I get that request I am always tempted to flex my back or calf since all they asked for was a muscle. Of course, however, I know what it is they want to see, and that is the biceps. But what most people don’t realize is that it is actually the triceps that create most of the arms’ mass, so when a lifter throws up an arm and puts on a gun show, they are actually gawking at more tri than bi.

Tips to Target Your Biceps

This is a common problem, as most lifters initiate biceps exercises by curling the wrists inward, especially when nearing fatigue. While this will certainly improve leverage by strongly engaging the forearm flexors, it will also reduce the work put in by the target muscle—your biceps. What you actually need to do is cock your wrists backward during curls in order to effectively eliminate the forearm flexors from the movement (by putting them in a mechanically weak position). This will then force the biceps to become the main elbow flexor during all curling exercises. You may need to reduce your curling poundage initially; however, in time, you should be able to return to your normal weights but with far bigger biceps to show for it!

2017 Olympia Pump Up Room: The Women

Get a backstage pass to the 2017 Olympia!

How to Shake Up Your Coffee and Burn More Fat

You don't even have to be a coffee drinker to enjoy this quick-and-easy vegan shake that's loaded with protein. The cacao adds a little antioxidant and energy kick to it, and the almond butter gives it a nice, smooth texture.

Tip: The Coolest Exercise With the Most Benefits | T Nation

First off, can you hold yourself up on the bars with your feet underneath you and your butt off the floor? If yes, and you can hold it for 30 seconds or more, then see if you can hold the position with your legs extended in front of you. This is the L-sit. If you can't get your legs completely straight, keep a bend in them until you get stronger.

American Men: As Fertile as Dead Hamsters | T Nation

Here's a list of things that could save your sperm. Some are common sense, some are impractical, and some require a lot of research and diligence. Still, changing one or two of them might upgrade your sperm and more importantly, upgrade your health so you don't fall victim to the "increased mortality" experienced by men with low sperm counts:

The 3-Circuit Fat Loss Workout

In circuit training , resistance and aerobic training are combined into one workout to increase heart rate and keep it at a training level for the duration of the exercise session. The results are improved cardiovascular and muscular endurance along with functional strength and fat loss.

The Truth About the 7-Minute Workout

Another issue is that these exercises are all bodyweight moves. That’s not to say bodyweight exercise can’t be effective. I’ve seen enough crazy YouTube videos to know that bodyweight moves does a body good. And they are also extremely convenient for anyone without access to a gym. But the greatest benefit of high intensity training—not to mention the circuit training study mentioned–wasn’t performed with bodyweight exercises; they were done with added resistance, says Schoenfeld, where the weight could be manipulated to correspond to a given rep-max. (In other words, a percentage of your max strength.) The use of bodyweight does not afford this benefit, and for those who are fairly fit it would be difficult to achieve a consistent maximum level of intensity for 30 seconds that would compare to doing a similar length of time with added resistance. To use the squat example: Doing 80% of your 1-rep max on squats for a similar period of time would be much more difficult than doing 7-minutes of bodyweight squats.

Tip: The 6-12-30 Method for Big Quads | T Nation

This is a tri-set, meaning you move from one exercise to the next with as little rest as possible between them. You'll do 6 reps on the first exercise, 12 on the second, and finish off with 30 reps on the final movement: 6-12-30.

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

shawn ray on Twitter

Golds Gym Classic Overall Body Fitness Winner in Rotterdam, Holland! @GenerationIron @juliettemsolymp @GoldsGym

Tip: The 100 Rep Pyramid | T Nation

The pyramid method of organizing sets and reps is a classic. This is what everybody used when I was in high school and it still works. But we can make it work even better by setting a specific number of total reps to shoot for: 100.

Tip: Consistency Beats Intensity | T Nation

Much like proper nutrition, smart training is best viewed from the 40,000 foot perspective. Imagine if someone said to you, "Dude, last Tuesday I ate perfectly. No processed foods at all, I hit my macros and my meal timing was perfect. I was 100 percent dialed in!" To which you'd probably think, okay cool, but what about the rest of the week? Why so much emphasis on a single day?

How 7 golfers trained for the Presidents Cup

“My favorites to do are trap bar deadlifts,” Fowler told Men’s Fitness . “I do a lot of isolation stuff, a lot of single-leg workouts, and a lot of work on sliders. I hate doing any kind of single-leg squat. I'd say the ones that I like most are the ones that I hate at the same time. Typically during an actual tournament week, I may only get one, maybe two days in the gym in, and those will be, if it's earlier in the week, I'll throw a little bit of weight around; later on, it might be just a movement day.”

38 on Twitter

The  family is saddened by the senseless violence in Las Vegas, & our hearts go out to the victims & their loved ones

The beginner's guide to the Paleo diet

To avoid wheat and refined sugars, you’ll have to forgo most of the packaged and prepared foods so many of us rely on for convenience. This doesn't just mean shunning the obvious, like sliced breads and preservative-packed frozen dinners, but you'll also be checking ingredients lists on soups, sauces, condiments, and even Paleo-friendly foods like nut butters for things like added sweeteners (which often go by sneaky names like dextrose, maltose and crystalline fructose), excess sodium, and wheat-based ingredients. Shopping the perimeter of your grocery store, where the whole foods like produce and meat are located, or buying directly from farmers and butchers are good rules of thumb—and you’ll almost certainly be doing a lot more cooking.

How to Deal With Shoulder Pain

2. Blackburn. Lay facedown with arms at your sides. Hold each of these positions for five seconds: Raise your arms out 90 degrees to make a “T” shape with your thumbs up. Turn thumbs down. Move arms in front of you to make a “Y” (hold thumbs up, then down). Now bend your elbows to make a “W” shape with your arms, thumbs up. That is one rep. Do six reps.

The 6 most effective workout machines you can use at the gym

Here are a few of our favorite machines to use at the gym, and the best exercises to do using them. Or, if you'd rather skip the machines altogether, check out these ultra-effective  at-home workouts .

Lifting weights can help boost mental health and banish anxiety

Resistance training has a positive effect on those coping with this all-too-common mental health issue, a new study suggests.

The Ultimate 6-Week Home Workout

Are you so short on time that commuting 20 plus minutes to the gym keeps you from getting your workouts in? Or maybe you’ve got a different reason where you want to train at home. Either way, it's why this program has a three-day training split, requiring only the bare necessities: a set of dumbbells and a bench.

The best mental strategies to power through pain

The strategy of setting small goals is part distraction, part reassurance from small wins: When you feel like you’re ready to drop but push yourself to churn out just one more rep, it instills the confidence that maybe you in fact have a little more energy left despite your crying muscles. Breaking the workout into chunks effectively teaches your brain that pain isn’t the real indicator that you’re done. Plus, breaking down the race or workout into small goals helps the time move faster—and, therefore, helps dissipate the sensation of pain. “Usually this tough time passes, and you will be back at it in a few minutes,” Fifer adds.

5 essential rules for ripped abs

As easy as the models and athletes in our magazine make being lean and ripped look, we’ve got to be honest, it couldn’t be further from the truth. It’s hard, it takes time, and it demands an unwavering degree of discipline. In our on-going efforts to assist you in sculpting the body you’ve always wanted, we’ve laid out the gold rules to getting ripped.

Posedown: Elssbiay vs. Richards

Claiming to be 330 pounds with 26-inch arms and a 67-inch chest (all ludicrous numbers), Richards last competed at the 1992 Nigerian Championships. (He’s American, but his father is Nigerian-born.) But contest photos of him are as scarce as clear shots of Bigfoot. The best views of him were at 1994’s FIBO, where he famously traded poses with Dorian Yates. Transported to the present, he’d face the same problems against Mamdouh “Big Ramy” Elssbiay that he did against Yates. Assuming he was in proper contest shape (unlike at FIBO), he’d have enough arm, chest, and leg mass to hang close in some shots. But the ultrawide Elssbiay would make Richards look narrow, as did Yates. That said, two decades ago, if he could’ve refined what he had, Big Vic might have been what Big Ramy is today—a mass monster who scares other pros.

Strongman Sex Positions to Make Her Climax Tonight

Most of the time, less is more. Instead of trying too hard with moves from The Kama Sutra, work your couch game with The David. Literally, all you need to do is sit there and look good. Think Michelangelo’s statue of David. Tighten up, grab hold of something she likes touched, and let her do her thing. Make sure you’re comfortable and in an upright position so you don’t need to fire your abs too hard, as that would make it difficult for you to remain statuesque. Positions that involve you and your lover sitting can be very pleasurable for both of you. The reason I like the couch is that it helps keep your posture correct. If you sit unsupported on a bed, you will end up slumping and miss the right angle and friction.

Low Carb Myths

Glucose marks the beginning of the energy utilizing pathway known as glycolysis, which yields a molecule called adenosine triphosphate, or ATP. ATP is the true currency of energy in the human body. Every cell in your body runs on a steady supply of it to function. Without ATP, nothing happens. This is especially true for muscular contraction. When you are working out hard and your muscles are pumped, ATP is consumed. Since this energy cycle begins with a molecule of glucose, it comes as no surprise that carbohydrates have mistakenly become the star of the show in terms of the traditional scientific and textbook definitions of our dietary source of energy. The truth is that dietary fat is a far more efficient feeder of this pathway of energy production, but not if your body is too used to carbohydrate ingestion. The longer you have ignored and bypassed this path, the more atrophied and inefficient it becomes. The body can become so used to an unnatural steady sugar intake that our physiology can “forget” about the dusty path of using dietary fat for energy. Still need more convincing? Well, just look at the state of our health as a society ravaged by the toxic effect of a sustained elevation of insulin in response to the steady stream of carbohydrates being fed to us.

Six Shoulder Exercises for Monstrous Delts

We asked Roelly Winklaar to take us through a normal delt routine and explain the rationale behind the exercises he chose. First, some basic anatomy: The deltoids are comprised of three parts: anterior (front), medial (middle), and posterior (rear). Winklaar works all three to achieve that full, round look onstage. He consistently performs six exercises, each of which hits a different head of the deltoids. It might surprise you that even though he increased the weight for this prep, he still kept the reps high. He doesn’t believe in “powerlifting style” training with low reps, so he never goes below 12. By keeping the volume high, he burns calories throughout his workout (thus, less cardio!).

5 Everyday Behaviors Keeping You From Losing Fat

Weight loss isn't a simple cause-and-effect scenario where eating less equates to weighing less. When you limit your caloric intake too much, you throw off ghrelin and leptin levels. These two key metabolic hormones suppress and raise your appetite. "Calorie restriction leads to higher levels of ghrelin (the hormone that stimulates hunger) and lower levels of leptin (the hormone that suppresses hunger and boosts your body's ability to burn fat)," Westerkamp says. It goes against everything you've heard about fad diets and trends, but eating too little won't lead to long term weight loss; you'll just burn less fat and always be hungry. "The best diet is the one you don’t know you’re on," Westerkamp adds. "This means adding in more of the good stuff (eat whole, unprocessed, anti-inflammatory foods) and making edits, not deletions (at least at first), to set your body up for success." Stop counting calories and put your attention on the quality of food you're eating. Aside from shedding fat, you’ll gain control over cravings, rev your metabolism, balance your hunger hormones, improve your energy, and allow your body to be the fat-burning machine it was designed to be.

51 Supersets for a Super Shred
52 15 exercises to develop the best glutes in the gym
53 How Many Times Per Week Should You Train?
54 The 20 Dumbest Things Ever Said by Bodybuilders
55 Underground Strength Gym Of Edison & Manasquan Highlight
56 Lee Haney's Principles for Building an Incredible Back
57 5'11", 196. Cut or Bulk?
58 7 ways to make a woman laugh
59 Arnold's Advice to Beginning Bodybuilders
60 The 12 Best Bodies in Bollywood
61 Arnold Schwarzenegger Answers Your Cardio Questions
62 Hulking Workout: Markus Rühl
63 The 10 best ways to bulk and broaden your shoulders
64 Slow vs. Fast Crunches
65 Build Your Middle/Upper Traps Tie-In
66 Muscle & Performance on Twitter
67 Vitamin D for Health and Muscle Growth
68 6 Steps for Developing Lagging Body Parts
69 5 Reasons You Should Be Doing Dips
70 13 Tricks for Perfect Exercise Form | T Nation
71 6 ways to remain friends with benefits
72 Build Arms Like Arnold Schwarzenegger
73 Kai Greene Explains the Jefferson Squat
74 Mike O'Hearn : Created To Succeed! with Bert Martinez
75 Arnold's 1974 Mr. Olympia Chest and Back Workout
76 The 'sex lines' workout
77 The 6 Worst Things You Can Do For Bigger Biceps
78 The ultimate total-body workout to build maximum muscle
79 The 30 best abs exercises of all time
80 10 workouts for a stronger back and abs
81 The 20 Minutes to Hard ‘Core’ Abs Workouts
82 The best sweatpants to keep you looking cool in fall 2017
83 5 Moves for a Concrete Core
84 Tip: Pain vs. Discomfort vs. Progress | T Nation
85 7 Ways to Burn Fat Without Losing Muscle
86 Tip: The Descending Set Bench Press Workout | T Nation
87 Tip: Reassess Your Squat | T Nation
88 Muscle & Performance on Twitter
89 The Fight - Diesel SC
90 Instagram post by Shawn Ray • Oct 2, 2017 at 10:26am UTC
91 Strategy For Better Body Composition
92 Men's Fitness on Twitter
93 FLEX on Twitter
94 Pippa Leith on Twitter
95 We Asked 100 Women: Do you like guys who have "dad bods"?
96 Pyrrhic Gallivant on Twitter
97 The 13 most inspiring Hollywood fitness transformations