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2015 Fit Squad 6-Week Challenge

Join me for the Fit Squad 6-Week Challenge. $35,000 in prizes! Register today! #BBCOMFitSquad @bodybuildingcom @MuscleTech

Sylvester Stallone Responds to Defacing of Rocky Statue

NY Giants fans mess with iconic Philly statue before Monday night game.

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Target Each Triceps Head for Massive Arms

The triceps make up two-thirds of the mass of your upper arm. If the tape measure isn’t moving like you hoped, make sure you aren’t neglecting them. The term triceps means three heads: the medial, the lateral, and the long head. The long head’s origin is on the scapula, or shoulder blade. The origins of the medial and lateral heads are on the humerus. The origin of the long head allows you to stretch it by raising your arm above your head. The medial and lateral heads do not stretch as you raise your arm because they aren’t connected to the scapula. To place more emphasis on the long head, use movements with arms extended or above the head. To place more emphasis on the medial and lateral heads, use movements with the arms down and close-grip pressing movements.

Mike Titan O'Hearn on Twitter

When you tweet with a location, Twitter stores that location. You can switch location on/off before each Tweet and always have the option to delete your location history. Learn more

Sagittarius Horoscope for Wednesday, October 21, 2015

Wednesday, October 21, 2015 - You are a straight shooter when sharing information, but your penchant for blunt honesty has unexpected consequences. You may have recently upset a coworker by expressing what was on your mind and now you have to clean up the mess that you inadvertently created. The problem is that you meant exactly what you said and you're irritated that you have to apologize today. Take the high road for the sake of the team and consider this as a lesson learned. Stating the truth is still the best policy but don't forget to be considerate of other people's feelings along the way.

5 Weightlifting Tricks You Should Know

These training techniques will vault your performance in the weightroom for maximum results in the long run.

The 10 Basic Exercises to Build a Workout

You don't need a ton of equipment, fancy  machines, or crazy new moves to get in a good workout. In fact, some of the most basic exercises are still some of the best exercises. Take the humble push-up, for example. It's a total body move that uses your body as the equipment and works your chest , arms , shoulders , even your core. Every good gym routine will use moves like that as building blocks. You can then add other, tougher variations of those moves or throw in some fancy equipment to get a little variety. But, mastering the fundamentals is key to seeing gains in the gym. We spoke to Colin Young, the Regional Performance Manager at  EXOS , to bring you these 10 basic exercises that you can use as the foundation for hundreds of strength routines.

6 Things You Should Know About Creatine

The jury has been in on creatine for a while — it works. Here's what you should know about this muscle-building supplement.

Michigan State Police Clock Silver DeLorean Doing 88 MPH

Michigan State Police troopers stopped a silver DeLorean today for driving 88 mph in a 55 mph zone. The two occupants, Dr. Emmett Brown and Marty McFly, were given a verbal warning to drive more safely on Michigan roads. Dr. Emmett Brown responded by saying, “Roads? Where we’re going, we don’t need roads.”

Eating for Abs: The Beach-Body Diet Handbook

The only way you will ever lose fat and see your abs is if you eat fewer calories than you're eating now. Nothing else—not lifting weights, not cardio, not supplements—can offset failing to adhere to this simple rule. Period. So if you can put your pizza and beer day on hold for the next six weeks, read on, and we'll show you how to get a six-pack before summer is over. IT COMES DOWN TO CALORIES

Shoulder Greater Loads With the Snatch Press

Generally speaking, the heavier you lift, the bigger you get. But strict shoulder pressing limits your poundage. By combining a snatch and press, you use your hips to get more weight overhead, so you can then lower it slowly to your shoulder, overloading the deltoids.

10 Rules to Control Your Appetite

Bodybuilders know that eating multiple meals a day leads to better leaning out. You end up with more muscle mass and less bodyfat than you do when eating the same number of calories per day in fewer meals. In terms of appetite control, spreading food intake over six to eight daily meals can also have a huge impact on your appetite. Every time you eat — even a very small meal — the appetite center of the brain is stimulated, relaxing a sometimes-urgent appeal for more food or an overwhelming desire to eat. Eating constantly — within your daily calorie requirements, of course — will tame your appetite and help accelerate the loss of bodyfat.

Blast Your Back with the Inverted Row

Contract your back muscles and bend your arms to pull yourself up to the bar. When your chest touches the bar, slowly lower yourself back down to the arms-extended position. To increase difficulty, elevate your feet on a bench or seat in front of you.

Signs You Might Have a Protein Deficiency | Eat This Not That

“Protein is the building block of all of our cells, including those that make up our hair follicles, explains Smith. “When someone doesn't eat enough protein, their body will try to hold onto their stored proteins by shifting growing hairs into a resting phase. While hair loss or thinning may occur immediately for some, other may not notice any change for months, if at all,” says Smith. The goods news is that once your protein intake is back up to snuff, the normal hair-growing process will resume as normal. Phew!

The Strongest Man on Earth

With big-time wins earlier this year at the Arnold Strongman Classic in Ohio and the World’s Strongest Man competition in Malaysia, Brian Shaw has established himself as the top strongman athlete in the world. The 33-year old Shaw, who started his strongman career in 2005, is now a two-time Arnold Classic and three-time World’s Strongest Man champion. Here, he serves up the training and nutrition programs that have made him, well, one superstrong dude!

7 Winning Strategies for Growth

Backstage after bodybuilding contests, some competitors from second to last have ready excuses for their performances. These range from illness and injury to incompetent judges to “a freak of nature” victor — any of which may or may not be true. Meanwhile, some accept all blame for their fate — whether or not they deserve it — and are already strategizing what they’ll do different next time. Invariably, the latter make the greatest improvements, while those who always have an excuse for losing almost always have cause to use it.You can either be reactive or proactive. When you’re reactive, you blame outside circumstances and other people for obstacles or failures. By inference, there was nothing you could’ve done differently. When you’re proactive, you take responsibility for everything in your life and, because you’ve assumed control, you can anticipate difficulties, then devise a plan and take actions for overcoming any circumstance.

T NATION on Twitter

When you tweet with a location, Twitter stores that location. You can switch location on/off before each Tweet and always have the option to delete your location history. Learn more

Straight Up Quads Workout

You’ve seen these moves before, but they are tried-and-true muscle builders that remain popular in the bodybuilding world for one reason—they work. Leg extensions are a great starting exercise as they pre-exhaust the legs before the serious work ahead— leg presses, split squats, and stepups. Time to toss the skinny jeans for good.

Top 10 Energy-Boosting Foods and Drinks

It's not easy getting eight hours of sleep per night. For those of us who are overstressed and sleep-deprived, there’s a healthy way—10 actually—to boosts energy and fuels workouts without the pending sugar crash that comes along with energy drinks. Lisa Moskovitz, R.D., founder of The NY Nutrition Group, shares 10 top energy-boosting foods that are probably already in your kitchen. 5 Weird Things that Make You Bloated>>>

6 Sex Performance Problems Fixed at the Gym

Sadly, satisfaction isn’t a guarantee when you have sex in the real world. That means if you’re looking for an encore performance or a recurring role as a sex partner or friend with benefits, you need to earn your spot on the roster. In other words, you need to be on your A game. So if one of these seven sex-related issues has, uh, popped up in the past, try implementing the corresponding remedy so it doesn’t happen in the future.

Kevin Levrone's Training Philosophies

This winner of 20 pro titles baked up one of the all-time densest physiques with a recipe focused on low reps. He kept most of his working sets in the six-to-eight range. Sometimes he went even lower on load-up-the-bar tests of strength like bench presses. “Those lower reps always worked for me. I know other people aim for 10, but I grow by going heavy,” Levrone says. His emphasis on reaching failure at six to eight mirrored the dogma of Dorian Yates, whom he chased at the Olympia six times (1992–97) and was heir apparent to twice (1992, 1995). The difference was that HIT-man Yates then pushed those sets beyond failure with forced reps, rest-pause, and dropsets, while Levrone usually cranked out straight sets. And, as we’ll see, the Maryland Muscle Machine plowed through many more of those sets.

20 Weekly Twitter Giveaway Terms And Conditions

ELIGIBILITY: The Twitter contest (the "Contest") is open to Twitter members who are 18 years of age and older at the time of entry ("Contestant"). Membership and enrollment in Twitter are free. Contest is open only to legal residents of the United States and the District of Columbia (excluding Puerto Rico, Samoa, Guam, the US Virgin Islands and any other U.S. territories and protectorates, and individuals with an APO or FPO military address). Contestants may not be members of any guild, union or other organization that may prohibit them from participating in this Contest and that would restrict, require due payment or otherwise have the right to oppose such Contestant's participation in this Contest. Employees, contractors, members, and agents of, LLC, Liberty Media Corporation (and companies owned by Liberty Media Corporation), and members of their immediate family (including spouses, parents, siblings, children and their respective spouses) and persons living in the same household with any such individual are ineligible. In order to be eligible, Contestant must follow these Rules.

The 8 Absolute Worst Foods You Can Pump Into Your Body

Everyone loves a “cheat meal” or an overindulgence of food from time to time, after all—we are human. For seasoned athletes , the idea behind a “cheat” is to eat clean for a period of time, execute workouts as usual, and then “reward” the body with something that’s normally forbidden from a healthy diet. This strategy can certainly be effective for overcoming a weight-loss plateau and revving up the metabolism, but not all foods should be given the green light, especially if you’ve set an aggressive New Year’s resolution for yourself. Tim McComsey, a registered dietician specializing in weight-loss programming shares his eight foods to avoid at all costs.

Creating the Perfect Muscle Monster

From the night of the 2002 GNC until Jan. 1, 2003, Ronnie rested and took the time to relax and recuperate. On Jan., 2003, our off-season and new game plan began. Up to this point in time, the heaviest Ronnie had ever been during the off-season was about 310–312 pounds, but we knew that even as the reigning Olympia champ, Ronnie needed to kick the program up several notches and place himself out of the reach of his competitors. With our revised strategy, we set out to reach a goal of 320 pounds for the 2003 off-season. I wasn’t going to be satisfied with just improving 5–10% and just winning the title again—I wanted to go in and blow the competition out of the water by about 25%! If it were anyone other than Ronnie, it would seem virtually unrealistic to set this type of goal, or even try to push so hard, but I knew with Ronnie’s work ethic and crazy genetics, he was more than capable of reaching these goals and hungry to prove himself. I devised a three-phase plan for the year and thought it would be interesting to share the details with all of you. Many of you know what types of foods Ronnie dieted on, but few actually knew exactly how we went about putting together his incredible 2003 physique.

Hyper-Growth Challenge

There’s no catch. You just need to add a hard-work ethic in and out of the gym and Bio-Gro™ Bio-Active Peptides to your routine, and the results will begin to happen. Whether you are trying to get lean for a competition or just look good with your shirt off, the iSatori 8-Week Hyper-Growth program will help you achieve more than you ever imagined.

8 Treadmill Interval Workouts To Help You PR

First there were cycling studios. Now, there are treadmill iterations that borrowed the format from it's predecessor and revamped it into group running classes. The Mile High Run Club (MHRC) is one of the pioneers offering interval runs (sometimes with a strength training component) to hoards of New Yorkers. But you don't have to live in NYC to get the benefits. We had MHRC founder and running coach give us eight of her favorite treadmill interval workouts that can do at home or at the gym. Work one of 'em into your running routine once or twice a week and we guarantee you'll see a dramatic increase in speed and endurance on the road.

Does Eating Too Clean Hurt Your Gains?

If you ask most bodybuilders what “eating clean” means, they will probably tell you it means cutting out all the junk food. If you probe further, they narrow it down to avoiding sugar and fat. What they are left with is skinless and boneless chicken breasts, steamed broccoli, and maybe part of a baked yam with nothing on it. Throw a few protein drinks on top, and the daily food routine is complete. This type of diet is very effective for staying lean, but I see many guys who forget that losing fat and gaining muscle might call for different diets. Putting aside fat for another discussion, I want to focus on the importance of carbs, insulin, and insulin-like growth factor-1 (IGF-1) when planning your diet.

The Muscle Shockers: A Full Body Workout That Will Hit Nearly Every Muscle Fiber in Your Body

You've done singles, splits, circuits, intervals, and everything else under the sun to hammer the hell out of the body fat that lives on your body. Why not just trying slowing things down for a change? What we mean by "slow things down" would be to focus on the eccentric part of each exercise. Simply put, the eccentric portion of an exercise is when you're lowering the weight. For a bench it would be the descent of the bar back to your chest. For a pullup, it would be the lowering of your body. Most of the time we get caught up in "repping things out" and forget just how powerful the eccentric portion of the exercise is. In fact, it's during the eccentric phase that muscle fibers are firing the most. So for this shocker, your attention is going to be on the eccentric portion of each move. Take 2-3x more time than usual to go back to the start position. Wait 24-48 hours after this workout—everything will ache. And rightfully so since you left no fiber unscathed.

10 Things She’s Secretly Thinking About Your Penis

What will be running through her mind the first time you drop trou? We asked women to share their most memorable first impressions of a guy’s goods. Prepare to laugh out loud.

Are Planks Overrated?

I would say plank, stability ball plank and one-legged plank might be some of the most overrated.  Hey, I am not saying these are not effective in producing core recruitment, but I am saying that these exercises are simply not fun or as challenging as they could be. In fact, I say that the plank in recent years has made training less social and actually castrated the pushup. Face it, you can’t really make a connection with your gym partners while you worry about the elbow pain you feel while face down during a 5-minute plank.


Warnings: Do not use more than 4 total servings per day. BCAA ENERGY contains caffeine and beta alanine. Beta Alanine can create a temporary tingling feeling on your skin. This is normal and diminishes with continued use. This product is only intended for use by healthy adults over the age of 18. Do not exceed recommended serving amounts or daily intake. Do not use this product if you are pregnant, contemplating pregnancy or nursing, if you have any pre-existing medical condition, or if you are taking any prescription or OTC medications. Discontinue use two weeks prior to surgery. This product contains caffeine. Do not use if you are caffeine sensitive. Keep out of reach of children.

8 Reasons Your Biceps Are Flat

Wondering why your arms won't grow? See what's missing from your diet and training regimen.

Minimize Neck Pain for Optimal Performance

Neck pain can be caused by injury to any of the structures in the neck: the muscles, nerves, vertebrae, and the disks in between the vertebrae. Many people describe it as having a stiff neck. If neck pain involves nerves, you may feel numbness, tingling, or weakness in your arm, hand, or elsewhere.

5 PROTEIN-PACKED Ways to Eat Pumpkin Without Being Basic

Yes, it’s a pumpkin protein bar. And, yes, it’s goddamn delicious. In between classes and on the way to the game, this one’s ready to go as quickly as you are. It’s covered in a pumpkiny-flavored white chocolate. And with a layer of graham-cracker crust (eat your heart out, ordinary pumpkin pies), this bar’s got all the amazing flavor you’d expect but without the long lines, UGG boots and basic BS. Plus, it’s got 21 grams of protein to cover the most important base of all. You also can cook with it, which is why it serves as an ingredient in the next few items on this list.

6 Ways to Sneak Cardio Into Your Workouts

Many trainers will include what they call "fillers" in between sets in order to maximize training time and efficiency. This filler time that you have in between exercises is perfect to include some fat-burning cardio moves. You will keep your heart rate and metabolism up without hindering your weight training goals to build muscle. In fact, due to the change in training, this type of workout could help you bust through a current plateau due to the change in metabolic disturbance that it places on the body. If you are training primarily for strength, then stricter rest is probably warranted – you don’t want to compromise max power output on your next set – but for the vast majority out there concerned with muscle size and quality, then this is a great approach.

Fat Loss Rules: Grains and Weight Loss (A Twisted Relationship)

The weight loss hypothesis and overstated claims aren’t accurate. Many people want to know how to lose weight. But that’s much different from “how to lose fat.” Or more importantly, how to maintain that fat loss for the long-term.

5 Tips for Growing a Great F-ing Beard

No Shave November has become an ultimate man test: originally created as a way to spread cancer awareness, it is simultaneously a challenge to see which of your friends can become the scruffiest and scraggliest, all in the name of a good cause. But if you can stall your shaver for a month, why not go beyond that and see what you’re really made of?

2015 Men's Fitness Fall Running Shoe Guide

If you're a seasoned running vet, you know you need to replace your shoes every 300-ish miles to stay injury-free (and, of course, in style.) But what you may not realize is that you should actually have more than one pair of kicks in your rotation at a time. The same shoes you use for treadmill intervals actually aren't ideal for that long Saturday run. And if you also like to hit the trails, you should definitely pick up a pair of trail runners—or at the least, some transitional road-to-trail shoes.  It may seem like a lot of money to pay out up front for two or three pairs of sneakers at once, but think of it this way: By rotating your shoes, you won't wear them out as fast so therefore, won't need ones as soon. Purchases justified. We combed through over a hundred shoes to find the latest, greatest, best new shoes out this season for a marathon, a 5 or 10K, intervals or speed work, trails, and trail-to-road. Although you'll see they range from super plush, cloud-like cushioned shoes to more minimalist styles, don't get overwhelmed. Recent research shows that the #1 factor when it comes to choosing the best shoes is comfort.

Healthier Rice Pudding

I eat dessert every day. No really, I do. And I don’t like to hold back. That said, I obviously realize that some variations of my favorite snacks can’t be enjoyed regularly. Which is why I’m always working to find healthier variations of my favorite desserts, without sacrificing the flavor. Here’s a new spin on...

Optimum Nutrition Essential AmiN.O. Energy at

Everybody wants a lean, muscular physique. Like anything worth having, wanting it isn't enough. You have to commit to a rigorous diet and training program that will tax your strength mentally as well as physically. To help you satisfy both of these demands, ON's Essential Amino Energy combines a powerful ratio of rapidly absorbed free-form amino acids with natural energizers and N.O. boosting ingredients to help you reach your next level - including muscle-building BCAAs and arginine to help support intense, vascular pumps.* At 10 calories per serving, it'll make a big impression without denting your diet. Mix up Essential Amino Energy anytime you want to dial up mental focus, physical energy N.O. production, and recovery support.*

The Elimination Workouts: Routines That Reconstruct Your Body

Wouldn't it be awesome if you could just pick and point where you wanted to cut body fat from your body? It would! But unfortunately it's not exactly possible. Your body is going to burn fat based on where your good ol' genetics want it to. But don't stress over the whole "it's a genetics" thing. We've got the solution. Just because you can't spot reduce, doesn't mean you can't muscle produce.

15 Surprising Things That Are Pissing Her Off

You’re having dinner, and she tells you about a problem with her boss. You see the obvious solution and tell her what it is, but somehow now she’s mad at you. You may be trying to help solve her problem, but she actually just wants you to listen, Wright says. Women talk to sort out their problems (we know, you’re shocked), so if she’s just looking to be heard or understood, she may perceive your problem-solving prowess as a way to dismiss her. The fix? Wright suggests: “Quickly assess her needs by literally asking, ‘Do you want my help solving this or do you just want me to listen?’” If she just wants to talk, kick back and relax. No troubleshooting necessary.

Dave Tate Trains Back With IFBB Pro John Meadows -

Dave Tate Trains Back With IFBB Pro John Meadows -

Power Bodybuilding: Big Back Country

Last month you got a taste of the power bodybuilding world with my chest workout. Now, it’s time to smash your back with the same kind of weight and volume. The basic principles of the two workouts are identical—start with a main lift where you go as heavy as possible for your working sets, taking as much time as you need between sets to fully recover.

What Is The Best Type Of Fiber?

"Soluble fiber dissolves in water into a gel-like material," says Tom Holland, C.S.C.S. "Fiber, especially soluble fiber, can slow the absorption of sugar in our bodies, which may delay hunger, assist in weight maintenance, prevent type-2 diabetes, and help those who are diabetic."

6 Best Moves to Lift Heavy Weight

Hoisting heavy-ass weight can be fun and healthy with proper exercise selection.

T NATION on Twitter

When you tweet with a location, Twitter stores that location. You can switch location on/off before each Tweet and always have the option to delete your location history. Learn more

Coconut Curry Cauliflower Fried Rice

It’s not secret that I love rice . And I eat it all the time because as I try to remind people,  carbs are not bad.  That said, I do realize that there are limitations on how many carbs people can eat, and when that occurs it’d be great to eat carb-like meals that offer a little more dieting flexibility. Which is why I was so intrigued when fitness journalist Olivia Langdon sent this recipe my way. And once I gave it a try, it was everything I hoped it would be. Dig in on this unique take on “fried rice.” Don’t be deceived by the cauliflower base, it’s still plenty flavorful. And for more recipes from Langdon, be sure to check out her site . Plenty of good, nutritious food. -AB

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Start Here • Zach Even-Esh

Become an Underground Strength Insider

5 Tactics for Killer Calves

Beef up your lower legs once and for all with these seldom-used training techniques.

20 Reasons You Should Take a Nap

The NSF recommends 20-30 minute naps for short-term alertness and improved performance. Just be sure you don't take one too early or late in the day; your body may not be ready for sleep yet early in the morning, and taking one late in the evening can throw off your natural sleep patterns, disrupting restorative sleep through the night. Remember, naps aren't reserved for children, the elederly, or the lazy. In fact, a power nap can be just the antidote for laziness.

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52 The 15 Best Lunge Variations
53 Liam Hemsworth's Bodyweight Workout
54 8 Health Benefits of Having an Orgasm
55 Those Last 10 Pounds
56 7 Herbs All Men Should Use
57 on Twitter
58 The Best Stretch for Your Body (In less than 5 minutes)
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60 Big Ramy On His Bodybuilding Idols, Controlling Anxiety, & More!
61 5 Ways to Fit a Workout Into Your College Schedule
62 T NATION on Twitter
63 Zach on Twitter
64 What's Your Education Worth?
65 The Curious Case of Why People Fear Protein
66 Men's Fitness on Twitter
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69 Boyneside Strength and Performance Leads Physical Development in Drogheda, Ireland
70 Dorian Yates on Twitter
71 Ford Motor Company on Twitter
72 on Twitter
73 Overhead Shrug
74 Men's Fitness on Twitter
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76 Raise Your Test Score
77 Mashed Up Meathead Training - Shoulders & Biceps
78 Shawn Rhoden is Armed and Dangerous
79 6 Simple Moves for Explosive Quad Growth
81 Men's Fitness on Twitter
82 T NATION on Twitter
83 I DARE YOU...