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The Abs Workout: Best Exercises, Injury Prevention, and How to Transform Your Midsection

Everyone wants lean, defined abs. And everyone has a different theory on how to get them. Here’s a smarter, safer abs workout that will work for your body.

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Jim Stoppani's 3 Lower-Body Quick Fixes

Lagging leg development got you down? Fine-tune your quad, hamstring, and calf training with these fast fixes from Jim Stoppani, PhD!

RAZi on Twitter

no way kai greene is acting, this is fire @KaiGreene


. @KaiGreene MAKES History! Becomes the first pro-bodybuilder (since Arnold/Lou) to join the cast of a major Hit Series - STRANGER THINGS: Season 2! Watch it today on @netflix … #GiManagement

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Tip: 25 Ways to Smash Strength Plateaus | T Nation

If you have the ability to set up pins in a squat rack you can use them at crucial points in your bench press, deadlift, and overhead press. For instance, set up the pins for your conventional deadlift where you pull the bar to the pins and then hold against the pins for 3-6 seconds of all-out effort. For most, a good starting point is at knee level.

Tip: Cutting Phase 101 | T Nation

The risk of hormonal disruption is increased during prolonged low-calorie dieting phases. To mitigate this, increase your fat intake. 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.

Tip: The Mineral for Chronic Muscle Soreness | T Nation

So what are we supposed to do here? When it comes to training, we expect a little soreness. It's kinda pleasant, and it lets you know you did some work. That's acute soreness and it fades naturally. However, if you feel like you've been hit by a truck and need to read several motivation memes just to get out of bed, that's not good. In short, being too sore for too long sucks for your health, recovery, and gains.

Tip: Make Your Own Elvish Protein Bars | T Nation

That's all fine, but I wanted a legitimate meal replacement bar that I can take on a road trip so that the only reason I have to pull over is to hose the begonias, so to speak. I also needed a food to take with me so that when I go out into the world to take care of the mind numbing litany of doctor, dentist, and CPA appointments, I wouldn't have to pull into a goddamn Arby's and eat a beef and cheddar sandwich to keep my sugar and protein levels stable.

shawn ray on Twitter

NPC Shawn Ray Hawaiian Classic Registration at Hilton Hawaiian Village Friday November 3rd 3pm Women- 4pm Men. * South Pacific Ballroom 3

ヤコブ・ペレス on Twitter

Just started stranger thing and opening scene starts with @KaiGreene

10 Daily Habits of Healthy Lifters | T Nation

It seems to be working because my kidney health markers are back in normal range and were the best they've ever been since 2012. This also coincided with me being able to get in great shape again – being capable of adding muscle and get super lean. It's my belief that when you're young, your body isn't as "used up" and you can get away with doing things that are bad for your health. But the older you get, the more health and hypertrophy become interrelated.

Tip: 9 Annoying Things in the Fitness Community | T Nation

Love fitness, love lifting, but feel free to hate these nine things. Coach Carter sure does.

ENGN by EVLution Nutrition at - Best Prices on ENGN!

Not for use of by those with pre-existing medical conditions or taking any medications, those under the age of 18, those that are caffeine, niacin, or beta-alanine sensitive or women that are contemplating pregnancy, pregnant or nursing. Consult your physician prior to using this product if you are taking any prescription or over-the-counter medication or supplements. Do not use this product if you are at risk or are being treated for any medical condition including, but not limited to: high or low blood pressure; cardiac arrhythmia; stroke; heart, liver, kidney or thyroid disease; seizure disorder; psychiatric disease; diabetes; difficulty urinating due to prostate enlargement or if you are taking a MAO inhibitor. Discontinue use and consult your healthcare professional if you experience any adverse reaction to this product. Keep out of reach of all children. Do not exceed recommended serving size or suggested use for any reason. Discontinue use two weeks prior to surgery.

Tip: Machines for Functional Fitness? | T Nation

But recently I started training in a commercial gym again for the first time in close to a decade. In just six weeks, machines like the leg press, leg extension, and hack squat have helped me put considerable size on my quads. And I recently hit my 1-rep max front squat for an easy double. The lesson? Machines, used appropriately, can improve your functional fitness training.

Evolution of Bodybuilding - The fastest growing website for bodybuilding and fitness news

Copyright © 2013 - 2016 Evolution of Bodybuilding - The opinions contained within the articles or videos do not necessarily reflect those of Evolution of Bodybuilding, its staff or advertisers. Always consult a qualified medical professional with knowledge of your specific circumstances before beginning any nutritional or exercise program. Information contained herein is not intended to be a substitute for professional medical advice. Contact us on

Instagram post by Shawn Ray • Oct 29, 2017 at 12:53am UTC


Liquid Sun Rayz is an international company established in 2005 by Marilyn Spatola and provides a world-class product with all skin types in mind. LSR’s cutting edge bronzers are quickly becoming the go-to sunless tanning product for competitive bodybuilders and fitness models. LSR sponsors a wealth of world class athletes that includes 4 x time Ms. Olympia Physique, Juliana Malacarne (Brazil); 3 x time Ms. Olympia Bikini, Ashley Kaltwasser; Fabian Mayr (PCA/NABBA) and Mr Universe; 4 x Olympia Physique, Heather Grace, 3rd in the world.


. @KaiGreene MAKES History! Becomes the first pro-bodybuilder (since Arnold/Lou) to join the cast of a major Hit Series - STRANGER THINGS: Season 2! Watch it today on @netflix … #GiManagement

Lying Tri vs. Incline Tri

Because lying triceps extensions on a flat bench involve both the lateral and long heads, they are the best version for building overall triceps mass. The incline version is better for specifically bringing up the long head.

Double-Team Training

Arnold no-last-name-necessary blasted chest and back together in the ’70s when he was annually expanding his Olympia trophy collection. He liked pumping up the two sides together, and, frequently, he superset them, combining bench presses with pullups and incline presses with T-bar rows. Chest and back is a rare pairing today. Many trainers divide their body into six workouts, so it’s a given they’ll hit chest and back on separate days. Today, the most common antagonistic combo is biceps and triceps. Charles Glass favors this, so his Jedi knights, including Dexter Jackson and Shawn Rhoden, will alternate a biceps exercise with a triceps exercise, going back and forth like that on arm day, keeping both muscles pumped and stretched. To boost intensity, they’ll superset biceps and triceps exercises, alternating after each set. If it works for Arnold, Jackson, and Rhoden, antagonistic is a workout split you need to try.

NPC Shawn Ray Hawaiian Classic News!

NPC Shawn Ray Hawaiian Classic News!

A Machine Workout for Behemoth Biceps

“I’ve always done exclusively machine curls for biceps,” says Williams, a Brooklyn, NY, native who now lives in New Jersey. “I don’t believe in free weights for this muscle group. I think free- weight curls mess up your joints more than anything, and you don’t isolate the biceps muscle as well as with machines. With free weights, you’re able to cheat and swing the weight up, whereas machines make it a little easier to keep strict form.”

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Some coaches say pull-ups are an exercise everyone should do. Christian Thibaudeau isn't one of them. Here's why: …

Velocity Diet® Plan - The New Science of Rapid Body Transformation - Biotest

I soon asked Chad Waterbury to write a custom training plan, specially designed just for those on this diet. To test out the latest version of the plan, I put T Nation reader Gus Pancho on the latest version of the V-Diet. Gus is 37 years old and lost 40 pounds and nine inches from his belly during and after his Velocity Diet experience.

Sagittarius Horoscope for Saturday, October 28, 2017

Saturday, October 28, 2017 - You stop to talk with everyone you encounter today, but you might not say anything important. In fact, you could fill up any silence with rambling thoughts about unusual people, places and things. But your current penchant for the weirdest facts and figures is only a distraction from the main event, which you are keeping to yourself. Unfortunately, your protectionist strategy may not be useful in the long run. Take a risk and open your heart now, since vulnerability is the only path to intimacy.

The Shoulder King

In the gym, Kuclo practices what he preaches, evidenced by the shoulder workout described on these pages. As you’ll see, much attention is paid to side and rear delt raises, including a brutal reverse pyramid drop set for standing laterals. Give it a try to bring up a weak pair of shoulders—or even to make a strong set of delts even stronger, as Kuclo does.

10 Fit Physiques That Will Drop Your Jaw

Check out these 'mirin-worthy physiques that prove hard work pays off.

shawn ray on Twitter

NPC Shawn Ray Hawaiian Classic November 4th at The Modern Honolulu Hotel! SRHawaiianClassic @NPCUSA @GenerationIron @TheRock

Get The Pec Pump Of Your Life!

As you lower the weights on each rep, give your muscles a good stretch at the bottom of the movement and squeeze your arms together as hard as you can at the top. Remember, if you don't feel the pecs stretch and flex, the rep doesn't count. If you need to go lighter to make that happen, do it. Complete 4 sets of 15 reps.

The best men’s sweaters of fall 2017

Your wardrobe demands a black sweater, and this one works in situations both casual and formal. It’s a staple, and not too costly. Best of all, merino is a natural sweat-wicking material, so you won’t overheat or soak in your own swampiness. Shown in black. ($99,

Smoking pot early in life may lead to anxiety as you get older

"Given that more states may be moving toward legalization of cannabis for medicinal and recreational purposes, this study raises attention about what we anticipate will be the fastest-growing demographic of users—adults," said lead author Sherika Hill, Ph.D., an adjunct faculty associate at the Duke University School of Medicine. "A lot of current interventions and policies in the U.S. are aimed at early adolescent users. We have to start thinking about how we are going to address problematic use that may arise in a growing population of older users."

FitJoy FitJoy Bars at - Best Prices on FitJoy Bars!

† This price is the retail price for this product found at one or more retail websites in the last 30 days. The price may not include shipping cost, tax, sale or promotional prices, or discounts such as member pricing. Prices may change. verifies this price every 30 days.

Flameout® Pharmaceutical Grade DHA / EPA, Molecularly Distilled, Re-esterified Triglycerides - Biotest

Flameout® Inflammation Scavenger contains the most potent and purest forms available of DHA and EPA re-esterified triglycerides.* These Omega-3 fatty acids are super concentrated from fish oil that is purified by molecular distillation and stringently tested for PCBs, dioxins, mercury, and other heavy-metal contaminates.* The ratio between DHA and EPA is 2.50:1.00.* The ratio between CLA t10,c12 and CLA c9,t11 is 1.50:1.00.*

Photo: This Is What Happens To Your Legs After 16 Stages of the Tour de France

Photo: This Is What Happens To Your Legs After 16 Stages of the Tour de France

10 quintessential fall cocktails you'll want to drink through the holidays (and all year-round)

Whether you're manning the bar at your family's holiday party, or cozying up for a night in with your girlfriend, these cocktails are just what you need to keep the spirits high.

10 reasons your muscles have stopped growing

“When gaining muscle mass is the goal, it’s common for people to focus on ingesting carbs and proteins. But when it comes to water and adequate hydration, many guys leave their muscles out to dry,” says Cardiello. “Water is crucial for digestion so when you don’t get enough of it, it can negatively impact this process.” The result: Your muscles won’t be fed the nutrients they need to grow. “Plus when you’re not adequately hydrated, it’s more difficult to go all out at the gym, which can further impact your results.”

Flex Wheeler on Twitter

Flex Wheeler Icon Series Shirts available online Link in bio. #shopflexwheeler #bodybuilding #flex #workout #fit

Tip: The Coffee That Enhances Performance | T Nation

Be aware, though, that non-Dutched cocoa doesn't mix well. You either have to add a little fat – ideally coconut oil – to help dissolve the cocoa, or go without the fat and just keep swishing it around in the cup before you take a sip.

Get cracking: 4 recipes made even better with an egg on top

“I think the gooeyness of Gruyère is a solid match for a runny yolk,” says Ken Addington, executive chef at Brooklyn’s Five Leaves restaurant. But for a truly authentic dish, try Addington’s Five Leaves Burger, an Aussie-style version (after all, the Australians launched the egg-on-burger craze in the first place).

Candy Bar Cookie Dough | Biolayne

Here’s some cookie dough that won’t give you salmonella but will help you reach your protein goal! It is indeed a dream come true.

shawn ray on Twitter

Record #'s! We hit 240.NPC Competitors this morning in our 1st ever NPC Shawn Ray Hawaiian Classic with 6 days to go!!!! @GenerationIron

shawn ray on Twitter

"I did it partly because it was worth it, but mostly because I shall never have to do it again." - Mark Twain @GenerationIron

The Perfect Penis According to 105 Women

Study authors sent out a questionnaire to the women (ages 16 to 45) asking them to rate eight penis parts by level of importance. Then those women observed, judged, and rated images of men's penises on a scale from one to five.

shawn ray on Twitter

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The 8 Rules of Maximal Strength | T Nation

There's no denying it works. Too many lifters, both genetically gifted and not so much, have used it with great success. But when most people think of periodization, they think of a bunch of percentage charts and cycles based around meets. And that can be part of it. But you also need to periodize your entire training blocks at times and put some things on the back burner while making other things a priority.

46 on Twitter


Tip: Ramp Up Your Prowler Training | T Nation

Most people can push more weight on the Prowler-style sled with the bent-arm pushing style, so the weight-load you use can influence your arm position. When you're pushing heavier loads for shorter distances or durations, you may want to choose the bent-arm position. Conversely, when you're and pushing the sled for longer distances or durations with lighter loads, you may want to go with using the straight-arm position.

10 Signs You're Bad in Bed and Don't Even Know It

The problem: You come home after thinking about sex all day and try to stick your penis in her right away. She, on the other hand, has not been thinking about sex. She’s been thinking about work, that squabble with her best friend, and what she’s making for dinner. She’s not warmed up, therefore she's not going to enjoy it. Fix it: “Foreplay, foreplay, foreplay—I can’t say it enough!” Morse says. You may be ready to go the second you get home, but you have to remember, sex is mostly mental for women. They have to be warmed up, physically and mentally. “Most women not only enjoy foreplay, but we need it in order to get aroused before actual intercourse,” Morse says. Foreplay can even start hours before you're through the door. Send her a text about how much you can’t wait to see her or how beautiful she looked this morning. Then when you get home kiss and caress her before you start taking her clothes off. Foreplay isn’t a suggestion; it’s a requirement for most women.

Jason McCracken on Twitter

Never seen Stranger Things, but now that I see @KaiGreene is in Season 2 I just have to! Good thing I have @TMobile and #netflixonus #HR4HR …

T NATION on Twitter

This powerlifter knows he's competing next summer and is already preparing the training. Check out his current plan: …

51 4 Best Supps to Power Through Your Workout
52 Instagram post by Shawn Ray • Oct 28, 2017 at 8:06pm UTC
53 High Protein Sweet Potato Chili
54 Loading up on sugary foods and drinks may mess with your mind
55 phelix on Twitter
57 Renegade on Twitter
58 Kai Greene on Twitter
59 ‘Stranger Things’ cast photos: 11 characters who look totally different in real life
60 Tackle 'Stranger Things 2' adventures with Google Home's new interactive game
61 STRONG Life 133 | Dr. Andy Galpin & Zach Discuss The De-Evolution of Youth Athletes & Why The Work Is The Gift • Zach Even-Esh
62 Arnold's Rise From Bodybuilding to Pop Culture Superstar
63 6 health tests that could save your life
64 Instagram post by Branch Warren • Oct 27, 2017 at 1:30pm UTC
65 Somebody stole $60,000 worth of dildos from a London sex toy company
66 The 5 Best High-Protein Cuts Of Steak
67 Asia Monet - 11 year old covers "RISE"
68 Surge® Recovery - The Original Scientific Workout Formula - Biotest
69 Muscle & Performance on Twitter
70 Complexes. They Are Good
71 17 Tips for a Better Sex Life in 2017
72 Tip: The Forgotten Way to Build Legs | T Nation
73 John Hansen
74 John Hansen
75 Instagram post by @therock • Oct 29, 2017 at 11:06pm UTC
76 John Hansen
77 The 5-minute abs workout for a shredded midsection
78 6 Simple Moves to Build a Bigger Chest
79 Reinventing Dessert: Espresso Chocolate Brownies
80 10 Ways To Burn Fat And Keep It Off For Good
81 on Twitter
82 Flex Your Delts
83 LeBron James wishes he could fix his receding hairline. Here’s how to take care of yours.
84 Swedish Victoria's Secret Angel Elsa Hosk Stuns at Flex Studios
85 NPC Shawn Ray Hawaiian Classic News!
86 Scientists may have found the root cause of going gray and balding
87 5 muscle-building vegan recipes that pack a protein punch
88 Tip: Increase Growth Hormone by 1700% | T Nation
89 Armed For Battle
90 Instagram post by Dexter "The Blade" Jackson • Oct 29, 2017 at 11:30pm UTC
91 9 things coffee does to your body
92 Tip: Steroids vs. Your Heart | T Nation
93 Team Elitefts on Twitter
94 T NATION on Twitter
96 Instagram post by Men's Health Food • Oct 29, 2017 at 10:11pm UTC
97 18 Things You Should Fear in the Gym