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Tip: 5 Reasons Lifters Need Olive Oil | T Nation

Olive oil, through its phenols and polyphenols, reduces muscle insulin resistance (while a low-fat diet is more effective in reducing insulin resistance in the liver). Lowered insulin resistance and, as a result, increased insulin sensitivity, is not only good for your health, but your waistline and your musculature, too. Insulin sensitive muscles are hugely receptive to receiving nutrients, which leads to growth. If muscle cells aren't sensitive to insulin, nutrients get stored as fat.

2 Shawn Ray

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3 on Twitter

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Tip: Unilateral vs. Bilateral Training | T Nation

If you're an athlete, strength is the primary determinant of success out on the field. Bilateral movements are going to increase your strength more than unilateral movements. In addition to making you more powerful and less prone to injury, being able to produce more force will also help you move faster. Have you ever seen a weak Olympic sprinter? Nope.

Tip: Testosterone Blood Tests Are Garbage | T Nation

What time of day you have your blood drawn is also tricky. The current thinking is that you need to have blood tests done early in the morning, unless you're an old or older bastard, at which point it probably doesn't matter. In younger men (those under 45 or so), testosterone levels are higher in the morning, probably peaking at about 8:00 AM and reaching their low point about 12 hours later.

Shrink Your Workout, Grow Your Chest And Back

Popularized by the legendary Arnold "I'll be back" Schwarzenegger, who was well-known for his chest and back supersets leading up to competition, this superset prescription will give your upper body the kind of shirt-popping girth that would make Arnold nod in approval.

Top 5 Quad Training Mistakes

Here’s a prevalent myth: to focus more on your quads and less on your glutes during Smith machine or hack squats, move your feet further forward. In fact, the opposite is true. Likewise, many believe that a wide stance will work outer quads and a narrow stance hits more of the inner area — wrong again. The fact is that even many experienced bodybuilders simply do not know how to best target the four quadriceps muscles (the vastus lateralis, rectus femoris, vastus intermedius and vastus medialis) and the various muscles of the upper, inner thighs.

Tip: Does Music Really Help You Train Harder? | T Nation

Researchers found no significant correlation between music and maximal strength training. While listening to music may allow the lifter to dissociate from feelings of fatigue, it isn't actually going to help a person lift more weight. This makes sense because, in most cases, maximal lifting is about what an individual can physically do. At some point, there's a physical limit to the amount of weight that you can move, regardless of external stimuli.

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10 Nutrition Tips to Help You Get Huge

Take glutamine and creatine, and drink water to keep your body hydrated and your muscle cells filled with fluid. Glutamine and creatine help pump muscle cells full of water.

Kai Greene on Twitter

To accomplish your dreams you have to go through the trenches & commit 100% to a strategic plan! @LordsAndLions

Get the smell of rotting death out of your gym clothes

After a hardcore workout the last thing you want to do is deal with laundry. Unfortunately, leaving your rotten gym clothes in a pile on the bathroom floor for a week will definitely make the situation worse. Herrera says, “Most gym clothes are made of fibers that repel waters, such as Spandex or Lycra. In order to wash these garments properly, water has to penetrate the clothing fibers.” Other water repellants include detergent, skin oils, and fabric softener. In order to combat this process Herrera suggests pre-treating all gym items: 1) Dilute 1oz of laundry detergent in a half gallon of warm water. 2) Squeeze an entire lemon’s worth of juice into the solution. The citric acid helps break up oils from the skin, especially useful for those foul-smelling gym socks. 3) Gently scrub the armpits, neckline, the bottom of your gym bag, and any other odorous areas with the solution and a brush before washing. Herrera warns, “It is very important to check washing machine capacity and fill it to three quarters of the total for heavily soiled items like gym clothes.” Use warm water on a regular cycle then, during the rinse cycle, add 2oz of white vinegar.

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.

Instagram post by Branch Warren • Oct 22, 2017 at 2:43pm UTC

Slackliner Alex Mason defies gravity in stomach-dropping performance

The 20-year-old put on quite the show in Beirut.

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Stay Strong All Workout Long | T Nation

The drops are ideally done with a lifting partner or two, which allows you to stay mentally engaged with the set. But again, if you're a lone gym-ranger, take your time between reps and don't rush stripping the weights. Prioritize explosive quality movement over rushing through poorly executed reps.

Alpha Amino by Cellucor at - Best Prices on Alpha Amino!

Flavor: 10/10 - I don't give out 10s much unless but these flavors were amazing. Extra: I have extensive research on Cellucors Alpha Amino products from the original up until todays form. Alpha Amino flavor testing was superb and both of these flavors are in my top from this brand and product!!! Both flavors are amazing, I used a serving scoop in about 8oz of water mixed with crushed ice. I am a huge fan of Cellucors Alpha Amino line and this doesn't fail me too the least. Alpha Amino mixes well with products from Cellucor but be careful to read the ingredients because too much isn't good. Mixability: 10/10 - No issues at all, no extra flakes give it a good shake and you're good to go. Overall: First off thank you Cellucor for making another excellent product, Alpha Amino products work tremendously. Not even that the flavor is a great starting point as well as it tastes amazing. But we are all here for the gainz and getting the recovery boost necessary and routines in, I give this product a thumbs up!!!

Instagram post by Flex Wheeler • Oct 22, 2017 at 2:37pm UTC

The 4 Week Fat-Burning Superset Workout Routine

“Weight training in general is necessary in burning fat because it stimulates the growth of lean muscle tissue, which in turn increases metabolism,” says Jim Ryno, owner of LIFT, a private personal training facility in Ramsey, New Jersey ( “And supersetting actually increases the amount of work you perform in a specific time period, since you’re moving quickly from one exercise to another with minimal rest in between sets, which leads to a more intense workout and a higher expenditure of calories. Supersets are a sure-fire way to further boost your metabolic rate and burn fat faster without spending more time in the gym.”

Flex Wheeler on Twitter

Flex Wheeler Signature Series Hats available online Link in bio. #shopflexwheeler #bodybuilding #flex #workout #fit

10 Things She Wishes You Knew About Sex

Unlike your workout, there’s no simple science to knowing what women want. And while your girlfriend may tell her gal pals about all the things that get her going, she could be leaving you in the dark. Lucky for you, we asked a handful of women and some sex experts to get you all the details you need to truly blow her mind. You’ve upped your game at the gym. Now’s the time to boost your skills in the bedroom. Here’s what she wishes you knew about sex—and how to deliver.

Sagittarius Horoscope for Sunday, October 22, 2017

Sunday, October 22, 2017 - It’s nearly impossible to hide your emotions today, but the good news is that you actually want others to see your vulnerable side. The moody Moon’s return to idealistic Sagittarius encourages you to share your inner process with your friends. Nevertheless, you still might plan on withholding a part of your story if you think it could upset someone. Unfortunately, you’re more likely to spill all the beans once you start talking. Author Annie M.G. Schmidt wrote, “Every story has a happy ending; you just need to know when to stop.”

Pumpkin apple oatmeal protein pancakes

This protein-packed pancake will have you rethinking the popular breakfast staple.

Tip: Eat Eggs This Way for More Muscle | T Nation

However, the whole egg group experienced a greater surge in mTOR, which is probably the most important cell-signaling complex for muscle growth. The higher the levels of mTOR, the greater the synthesis of protein. (Three things generally stimulate mTOR naturally: mechanical stress, growth factors like IGF, growth hormone, insulin, etc., and amino acids.)

Mike O'Hearn : Created To Succeed! with Bert Martinez

I sat down with Mike O'Hearn to discuss success, failure and being obsessed. Mike O'Hearn, also known as "Titan" is an American bodybuilder, actor, personal trainer and model. He has been featured on over 500 magazine covers, was Fitness Model of the Year seven times, and is a four-time Mr. "Natural" Universe title holder.

4 Best Exercises for Stronger Hamstrings

The reason many sprinters injure themselves is because of their hamstrings’ poor ability to decelerate the lower leg to stop it from extending. Exercises that focus on the eccentric strength of the hamstrings are a crucial strength tool. The best news is that you can achieve this using bodyweight only. Assume a tall kneeling position, with your heels secured under anything immovable. Without bending forward at the waist, contract your hamstrings and dig in hard with your heels as you slowly let your body descend toward the floor for a 5-8 second negative rep. You should land gently on the ground in a push up position. At this point, push yourself back up to the start position using your hands to help, and repeat. Focus on no more than 6 reps.

Instagram post by Flex Wheeler • Oct 21, 2017 at 4:44pm UTC

The 30 Best Arms Exercises of All Time

Doing compound barbell movements is necessary for getting strong. However, squats and deadlifts alone just won't get you significantly bigger arms because they aren't targeting the triceps, biceps forearms and shoulders. For massive strength and size gains, you'll have to use a combination of compound and targeted assistance exercises. Regardless of how you train, you'll feel an awesome pump and get jacked in no time with these 30 arms exercises.

8 Meatless Foods for Building Major Muscle

Just  so you know we haven’t gone soft — lean meats are among the absolute best protein sources for bodybuilders. Chicken breast, turkey breast, tuna and lean red meat are all excellent sources of protein, and eating several meals a day that contain these foods is not a bad thing at all. We also highly recommend protein supplements, especially those made from whey or casein, for their ease of use and consumption, as well as their unique properties for assisting with muscle building.

The 5 Keys To Any Successful Nutrition Plan

Protein isn't always a high priority for a lot of people—until they get serious about their health and fitness. But when you want to transform your body for the better, it becomes immensely important. Yes, it can help you add muscle, but just as crucially, it also assists weight-loss efforts by positively impacting satiety and daily energy expenditure.[1] Protein recommendations are a dime a dozen online, but if you've never been serious about measuring your protein intake, start by aiming for 1 gram of protein per pound of body weight each day.

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These proven intensity boosters are for anyone who seeks high-powered growth:

Bring Up Your Arm Size

Because the triceps make up such a large proportion (approximately 60%) of the muscle mass on the upper arm, when it comes to bringing up overall arm size, focusing on the tri’s is a smart plan. Of the three triceps heads — long, lateral and medial — the long head makes up the majority of the mass and adds the most size to the upper arm when viewed from side. One of the best ways to hit the long head is with barbell incline triceps extensions. To perform this exercise, sit back on an incline bench set to a 45-degree angle or higher. Hold a barbell overhead so that your arms are perpendicular to the floor. Keeping your upper arms still, bring the barbell down to the back of the top of your head by bending your arms only at the elbow joints. Return the bar to the start position by extending your arms at the elbows.

Abigail Ratchford’s 25 most stunning Instagram photos

The self-described “Queen of Curves” dominates the social media platform, dropping jaws and sizzling the Internet with her 36-24-36 measurements and revealing outfits. Ratchford doesn’t mess around when she puts together a post for her nearly 7 million followers, either—she really gets creative.

The Overlooked Key to Muscle Growth | T Nation

It's a real sign of lifting maturity to deviate from your program and do what your body needs to get the most out of a workout. It could be as small as ditching dips from your workout for the day and replacing them with a French press. Maybe you feel like you're really "in the groove" on squat day, so why not tack on an extra set or two? Take advantage of the times you feel in the zone and be mindful of the times you don't.

Tyler Chovanec on Twitter

@BioLayne @CTFletcherISYMF 620 lb deadlift @ 163# bodyweight for a new PR

The 8 Deadly Sins Of Training

In this article, I highlight eight common training mistakes many people make, as well as how to correct them. Read my list and see if you're guilty of any of these training sins. Then make the suggested rethinks and start training like you mean it!

Power Up Your Protein

How many protein shakes do you down a day? Two? Four? Doesn’t matter. Because, like you, we never get sick of drinking pure protein . . . right? Well, OK — we do get a little sick of it. Sure, we could give you a slew of new shake recipes, but they’d still just be . . . shakes. Instead, try these alternate ways to power up your protein intake.

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5/3/1 Forever Assistance: How to Balance Volume and Completeness?

Been lifting seriously for about 1.5 years, still relatively weak (started out at 125 pounds). Began to see stalls with linear programs, found 5/3/1. Did BBB initially, now searching for a new template balancing strength and size. Purchased and read 5/3/1 forever to get the most recent info (it’s phenomenal). However, I am a little confused by Wenderler’s assistance recommendations:

The Ultimate Beginner's 28-Day CrossFit Workout

When you take a CrossFit class, the coach will always start off with some kind of dynamic warmup . The warmup movements will usually be notated as (3 Rounds Not For Time) or something similar. Move through these exercises with purpose and focus. Every WOD (workout of the day) will have a warmup, denoted as part A. Perform these movements for either three or four rounds, as specified under "sets". The point of a warmup is that by the end of it you're ready to go full speed. Arm circles before you bench or a lat spread before you do pullups isn’t going to cut it. Get your body moving. When it comes to any piece that has a time component (EMOM, every minute on the minute, or 2 rounds for time) make sure you use a clock and write down your time/reps/weight. CrossFit follows a three-day-on, one-day-off cycle which will not correspond to a day of the week. At the end of this 28-day cycle, you can go back and repeat from day one but should expect better results as your fitness will be at a greater level than before.

11 times Dwayne 'The Rock' Johnson utterly dominated Instagram with his epic workouts

Killer workouts the past few weeks at The Dungeon aka MetroFlex in a little town outside of Atlanta, called Buford. When I'm on the road shooting, I'll travel hours from wherever I'm staying just to find a hard core gym where the owners turn up the heat for me so it's a sweat box and members respectfully leave me alone. I've gotten after it at hard core gyms all around the world and every once in a while you find a very bad ass old school machine that's no longer made like this angled "Pec Deck" that's engineered to give your pecs a burn and pump full of blood like never before. Luv this lil' darlin' so much the owners were nice enough to let me buy it from them. She's already luv's my sweat so she'll fit in perfectly in my #IronParadise at home! I know.. "Pec Deck" sounds like a creepy chatroom name, but it's better than "Pec Meat" which is my nickname every time I train chest. #Dungeon #IronParadise #MyAnch

8 Injections That Heal Injuries | T Nation

Thankfully, we now have many more injection options available to us to help speed up the healing of injuries. In an ideal world, you could go to your local walk-in clinic to request any one of these injection methods and have it covered by your health insurance plan. Unfortunately, it doesn't work that way. These are specialized procedures that require specialized doctors to perform them and one, in fact, is more of an underground thing that you'd have to initiate on your own.

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.

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The Ultimate Ceviche Recipe

It’s a snack. It’s a meal. And it goes great with chips. There are few options that are both as healthy and flavorful as ceviche. This simple recipe  loads up on the protein and allows you to cook this in about 20 minutes. The hard part: Waiting for it to marinate in the fridge without digging in prematurely.

Frank Zane: Best Built Man

Fact is, Zane had, at his peak, arguably the most aesthetic, muscular physique of all time. If Dave Draper personifed the Venice Beach bodybuilding lifestyle of the ’60s and ’70s, with his big muscles and blond hair, and Arnold embodied the ultimate American dream with his overwhelming success, then Frank Zane, with his clean lines, effciency of size, and near-perfect symmetry, was the pinnacle of physical beauty—at least the masculine form of it. What follows is a glimpse into how Zane trained at the peak of his career— leading up to the 1977 Mr. Olympia—to parlay his astonishing aesthetics into bodybuilding immortality.

What's a younger-looking hairstyle that's still professional and put-together?

Always rocked a pretty conservative hairstyle (think: parted and slicked back, like Stephen Colbert’s)? Update it with this classic cut.

Arnold Schwarzenegger's Calf-Building Routine

Arnold’s calves were even more fantastic than his biceps or his pecs. Bear with me here. I know how stupendous his arms and chest were when he won seven Olympias. Fans may not have even noticed his lower legs, and they don’t appear in most iconic photos. But his calves were superb—huge, separated, and finely detailed. There’s that shot in Pumping Iron of him tensing the right one, and it looks like tectonic plates shifting beneath the skin. But what makes his gastrocnemii special is that he had to work and work and work for them. In amateur contests they were his greatest weakness. But in 1969 he visited his idol, Reg Park, who taught him how to assault calves with a heavy barrage. “From walking, calves are used to lots of light, low-intensity work with small ranges of motion, so to make them grow you need to continually go heavier and harder,” Arnold says. After one year of this toil six days a week, his calves had expanded two inches. And they kept growing from a weakness to a strength.

51 T NATION on Twitter
52 6 Reasons Why You're Soft
53 Photos: Christian Bale looks unrecognizable after gaining weight to play Dick Cheney
54 3 Tips for Adding Mass
55 Beginner, Would Like Advice on What Direction to Take
56 6 Signs You're Lifting Wrong
57 Zach Bitter is the 100-mile American record holder. He also eats almost no carbs.
58 The 7 Best Workouts for Fat Loss | T Nation
59 Sarah Gaines on Twitter
60 How to Keep Your Gym Body Without the Gym
61 Katz PR on Twitter
62 We Asked 100 Women: Do you like guys who have 'dad bods'?
63 Sex Positions to Try in 2017
64 Fake Strength: Stop Arching the Bench Press | T Nation
65 Team Elitefts on Twitter
66 Power Up Your Test Levels
67 NLA for Her - Her Whey by NLA Performance at - Best Prices on NLA for Her - Her Whey!
68 Brian Shaw's Feats of Strength
69 10 Things We Learned From HBO's 'Spielberg' Documentary
70 Instagram post by Fouad 'Hoss' Abiad • Oct 21, 2017 at 10:51am UTC
71 O'Hearn Supplements on Twitter
72 Are Multivitamins Right for Your Body?
73 Creamy chipotle sirloin breakfast pizza
74 Can Anyone Take Phil Heath's Olympia Crown in 2018?
75 Does Soreness Equal Muscle Growth?
77 The best affordable workout gear under $50
78 Never Stand Still: Terry Crews Keeps Lifting and Laughing
79 Muscle & Performance on Twitter
80 Muscle & Performance on Twitter
81 Win Big with Dymatize Pre.W.O.
82 10 strength-building strategies that will never die
83 7 Curls for Bigger Biceps
84 The Very Best Push-Up For Pecs and Power | T Nation
85 Wide Chest Workout
86 Instagram post by Flex Wheeler • Oct 22, 2017 at 7:35pm UTC
87 Losing Weight and Your Sanity: Why the Scale Lies (And How to Make Sense of Your Weight)
88 The simplest technique for a quick-and-dirty HIIT workout
89 Arnold's Teenage Weightlifting Routine
90 Tip: You're Taking Creatine at the Wrong Time | T Nation
91 Yoda's Disciples
92 Zach Even - Esh on Twitter
93 Aesthetic Training with Abel Albonetti
94 Official Muscular Development Magazine
95 Food Porn Thread
96 Top 10 Squat Mistakes
97 Instagram post by Joe DeFranco • Oct 22, 2017 at 5:54pm UTC