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Hany Rambod And Jeremy Buendia's FST-7 Back-and-Abs Workout - Bodybuilding.com

Widen your lats and etch those abs with this epic FST-7 workout from pro trainer Hany Rambod and 2015 men's physique champ Jeremy Buendia!

WATCH: Table Talk — What Are the Best Core Exercises?

You should be doing core exercises as part of your warm-up and as part of your accessory work on certain training days. Are you doing the right ones?

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1
Sagittarius Horoscope for Saturday, October 3, 2015

Saturday, October 3, 2015 - You are playing the lead character in a movie about your own mythical story. In your script, you have morphed into an invincible superhero that won't be stopped by mortal dilemmas. But there is a price to pay for such inflationary thinking and your efforts could be undone by the smallest mundane detail. Fortunately, you can have the best of both worlds today if you consciously choose to walk the middle path. You will accomplish extraordinary feats as long as you remember to keep one foot on the ground at all times.

2
12 Laws of Fat-Burning

No question about it,  burning fat  is a 24/7 endeavor. To keep the fires hot, you need to eat every 2-3 hours throughout the day. Not only that, but you must choose the right foods in the right amounts to keep your metabolism revved up so your  six-pack  will be ready for its close-up. The way we see it, there are 12 fundamentals - laws, if you will - that are all you need to shed that unwanted blubber from your midsection and elsewhere. Most of them are nutrition-driven, but training comes into play as well. Your mass-gaining phase is over for the time being; now it's time to get lean. These 12 laws of fat-burning will help get you there.

3
5 Exercises to Work Your Abs to Exhaustion

But no matter how tough these exercises get, always remember the golden rule of ab workouts : quality over quantity. If you're still cranking out 2,000 fast-paced crunches a day, you're wasting your time (and maybe even hurting your back). Instead of ripping through the motions, slow down and focus on getting the most out of each rep, Holland says. With slow, concentrated effort, you'll be building up to 30-second sets of quality moves—and admiring those washboard abs you've always wanted—in no time.

4
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

5
Arnold Schwarzenegger on Training Heavy

Every great bodybuilder I know started out with basic movements and trained them very heavy. Franco Columbu was a world-class powerlifter; Sergio Oliva was on Cuba’s Olympic weightlifting team. I competed in both of these sports while bodybuilding. For one thing, it feels great to be strong and it gives you a psychological edge (in any competition, and in life), but heavy training develops muscles to a degree that you can’t get exclusively from light, pumping workouts. The spinal erectors respond to deadlifts like nothing else, and shoulders that are built with clean and presses are almost always more impressive than those weaned on lateral raises.

6
The 5 in 5 Gain Plan

Today’s bodybuilder is interested in not only the quickest, but also the smartest and healthiest way to add mass. FLEX, ever ready to serve, has answered this call for an efficient mass-gain strategy by constructing a program that will help you, the average reader, gain five solid pounds of muscle in five weeks, without an accompanying layer of lard around your middle.

7
Dave Tate and Casey Williams Train Chest - elitefts.com

elitefts.com — Yoke Bar High Box Squats From Dave Tate's Training Log

8
The 30 Best Back Exercises of All Time

If you're working out for the sake of looking good (and what guy isn't?), then you're probably aiming to build that signature "V-taper"—a big, broad back that makes you look powerful and even more dominant. To build that deep V, you'll need to focus on building the key muscles of your back: the deltoids, lats, and obliques.

9
Arnold Schwarzenegger Makes Appearance at Oktoberfest

Arnold Schwarzenegger has been traveling in Europe recently, where he made an appearance at Oktoberfest Friday in Munich. The world-famous bodybuilder flexed for a crowd of admirers before he acted as bandleader for a polka band . He arrived alongside girlfriend Heather Milligan, where the two sported traditional hats and took photos with fans. Next, he was photographed pouring pints of beer--or pints of suds, rather.

10
3 Ways to Improve Your Pushup

Yes, believe it or not, quads impact your pushups. If you have weak quads , it's hard to hold your knees in the fully extended position that a pushup requires. An inability to do this will cause the knees to fully lock out, which is great for the end of a squat. Holding those knees fully extended leads to two things: decreased blood flow to the muscles that need it (the blood sits in the legs) leading to decreased muscle activation and therefore decreased results; and raised, posteriorly tilted hips, leading to rounding of the lower back and possible disk injury. Be sure to work squats into your routine 1-2 days per week for 3-5 sets of 8-10 repetitions.

11
The Fit Man on Campus Workout

Lift at the top of your class with this muscle building routine.

12
21 Foods You Should Never Be Without

Eating the right foods to feed  your muscles and fuel your physical endeavors can be compared to an expert-level Sudoku puzzle: confusing and frustrating, and you don’t want to meet the guy who’s good at it. In reality, designing a meal plan that’ll help you achieve your fitness goals is as simple as buying these 21 foods and constantly replenishing them. These choices are heavy on antioxidants, fiber, healthy fats , protein, and slow-burning carbs; and light on chemicals, empty calories, sugar, and trans fats. Bottom line: If you were stuck on a desert island with these foods and a barbell, you’d hit all your training goals.

13
6 Tips for a Better Deadlift

During my barbell deadlifts , I tuck my chin at the lockout. I actually want to keep my head in a more “neutral” position and have it follow the angle of my torso.  As your torso comes up, so should your head. I typically say, “ take your head with you". This means when I hit the lockout, I should be looking straight ahead.

14
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

15
15 Non-Powder Ways To Add Protein To Your Shake or Smoothie

Ever wonder what’s actually in your protein powder ? We did. And after we deciphered the near-unpronounceable ingredients, we started thinking some more. Say you wanted to nix powders altogether—forgo the tubs of whey and take a more natural route—by bulking up shakes and smoothies with protein-filled vegetables, seeds, dairy products, and more. What would you use? Which easy-to-mix-in foods have the highest protein profile?

16
The 14 Most Jacked Movie Villains of All Time

These bad guys use their brains and brawn to strike fear into all foes who cross their path.

17
Pimp Your Dumbbell Pullovers

When we apply this reality to performing dumbbell pullovers on a flat bench, we quickly see that the point of maximal loading is when your arms are directly overhead. In other words, your muscles are working the hardest when your arms are parallel to the floor, because this is the point where the lever arm is at its longest. And when performing dumbbell pullovers on a flat bench, the exercise gets easier, and your working muscle get less stimulation the closer your arms get to being perpendicular to the floor. This is why performing dumbbell pullovers while lying on a decline bench can be a great complement to using a flat bench.

18
T NATION on Twitter

A whole new way to hit the abs, and it only takes about 4 minutes: https://www.t-nation.com/workouts/4-minutes-to-core-strength … pic.twitter.com/jD88rRxA8A

19
Even if Protein Didn't Build Muscle, You Should Still Take it

Pair protein with any other type of food—fruits, vegetables, or whole grains—and you’ll feel fuller for longer than you would just eating the other stuff, says Molly Kimball, R.D., a sports dietician at Ochsner’s Elmwood Fitness Center in New Orleans, LA. That’s because it takes longer for your body to digest protein than carbs, for example, which means it’s in your stomach for longer, says Nancy Clark, R.D., a sports nutrition counselor and author of Nancy Clark’s Sports Nutrition Guide Book . And this can help with weight loss because, well, you’re not as hungry. One recent study found that teenagers who ate a high-protein breakfast containing 35 grams of protein (instead of a normal-protein breakfast) ate 400 fewer calories over the course of the day and lost body fat mass.

20
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

21
50 of the Healthiest Recipes Known to Man

So what makes a dish healthy? It includes several important food groups that work together to build muscle and keep you lean. These include fruits, vegetables, whole grains, low or nonfat dairy, lean protein, nuts and seeds, and healthy fats. Usually no one meal can include each food group, but aim for at least 3 in each meal.

22
Bodybuilding.com on Twitter

RT & SAVE! Gym bag for only $9.99, TODAY ONLY! http://bbcom.me/1VcC8mF  pic.twitter.com/wi1vxkRhdZ

23
Overhaul Your Abs

Over the course of this eight-week program, you’ll train your abs three times a week, rotating exercises every two weeks. There’s a reason behind changing the exercises so frequently. This is a fully periodized regimen that starts out with basic stabilization strength and progresses to highly advanced core movements that will shred your midsection from the inside out. Instead of staying strictly bodybuilding-centric or veering into the “functional” end of things, we’re combining the best of both into a comprehensive program.

24
Biotest on Twitter

Tested and refined for 8 years. Our top fat loss plan: https://biotest.t-nation.com/products/velocity-diet … Free ebook. pic.twitter.com/kwdTMp2vWc

25
Back Strength and Injury Prevention Workout

Poor Form Performing a squat or deadlift while flexing or rounding your spine has dramatic effects on shear loading of the discs and the result is injury. The spine is much stronger and better able to withstand compressive forces—about 55% stronger—when in a neutral posture. Myoelectric signals (the electrical signals that control muscles) create muscle forces when performing the deadlift and squat. With a flexed, rounded spine, the muscles of your lower back are “silent,” and you increase strain on posterior passive tissues and high shearing forces on the lumbar spine resulting in injury. On the other hand, a neutral or extended spine showed increased myoelectric lower back muscle recruitment and a reduction of shear forces on the lumbar vertebral disks resulting in a quality lift and reduced risk for injury. Lack of Flexibility Crossed Pelvis Syndrome and Gluteal Amnesia is described by having weak or inhibited glutes, weak abdominals, tight hamstrings and tight hip flexors. As a result, when trying to squat or deadlift, you will not be able to recruit the power muscles of their hips and glutes correctly, causing increased stress and force onto your spine.

26
T NATION on Twitter

Um, this probably isn't doing what you think it's doing. Info: https://www.t-nation.com/training/what-you-dont-know-about-bosu-balls … pic.twitter.com/OIUYFS6Xkp

27
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.

28
Forget Motivation. Find Your Pulse.

Change is hard. And willpower is limited. So when it comes to changing your life, here's how to change your mindset and increase your motivation.

29
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

30
How to Recover from 6 Relationship Screwups

No matter how well you perform as a loving and attentive boyfriend or husband, you’re bound by the universal laws of relationships—a space governed by forces such as forgetfulness and failed promises. When you screw up, your woman will rightly cast you into the doghouse. (What can we say? To echo Tupac: That’s just the way it is.) But, assuming you’re not the kind of guy who enjoys life in the metaphorical backyard, you’ll want to bounce back not only fast but also with a stronger relationship than before. Thanks to psychologist and relationship expert Seth Meyers, Psy.D., and Steve Santagati, author of The Manual: A True Bad Boy Explains How Men Think, Date, and Mate , here’s how to rebound from the clumsiest of behavior.

31
The Best Swiss-Ball Butt Workout

The glutes do more than just round out the back of your pants. They’re the strongest muscles in the body and the main engine behind lifting huge amounts of weight on the squat and deadlift. Your butt helps you run faster and jump higher, too, so when this workout, designed by Michael Schletter, C.P.T.,  brings up your backside, remember that it’s not just for the ladies (though she'll definitely appreciate it). 

32
7-Foot, 440-Lb High School Football Player Dwarfs Competition

Imagine being a high school QB or running back and seeing a seven-foot, 440-pound defensive lineman coming after you at full speed. Well, that's exactly what the unfortunate opponents of Martin Luther King High School in Riverside, California, will be seeing when they square off against the school's varsity football team, where John Krahn plays on the defensive line.

33
iSatori ISYMFS Pre-Workout at Bodybuilding.com

Warnings: KEEP OUT OF REACH OF CHILDREN. THIS IS A HIGH-POWERED FORMULA. Not intended for individuals under the age of 18 unless instructed by a doctor. Do not use this product if you are pregnant, nursing, or contemplating pregnancy. Consult a physician or healthcare professional before using this or any other dietary supplement or before beginning an exercise program. Consult with your primary physician prior to use if you have any pre-existing medical conditions, or if you are using MAO inhibitors or taking any prescription or over-the-counter drug(s). Discontinue use and consult a medical doctor if you experience any unusual symptoms. If you or your doctor has any questions about this product, please call 1-866-688-7679. Two servings (two scoops) of this product contains up to as much caffeine as two large cups of coffee (425mg). Do not combine with other caffeine sources, and do not exceed recommended serving. The contents of this formula may cause a blood-flow "flush" and/or a tingling sensation in the extremities of the body (e.g., fingers, ears, toes, etc.). This is normal, and you should not be alarmed.

34
7 Reasons Your Guns Aren't Growing

The following mistakes are often made while training biceps, Perhaps one or more will hit home for you, and allow for some changes to your own program that will yield better results for your hard work.

35
Dwayne Johnson on Twitter

Move the chains. (get fake plastic chains so they look like heavy iron) #PreppingForBallers #Season2 #4WeeksAway @HBO pic.twitter.com/OSaoQIi3oT

36
2015 IFBB EVLS Prague Pro

2015 IFBB EVLS Prague Pro Official Competitor Lists

37
The Ultimate Guide to Getting Jacked—Instead of Fat—in College

The reason comes down to calories in versus calories out. All-you-can-eat cafeteria meals (however good or bad they might be), nights fueled by ramen and microwaveable mac and cheese, beer pong, and vending machine food can all add calories in. Meanwhile, if you’re coming off of a high school career as a quarterback and track star to a college career as a book worm, you’re not going to come anywhere near burning off the crazy huge meals you used to pride yourself on putting away, says sports dietitian and strength coach Marie Spano , R.D., C.S.S.D., C.S.C.S.

38
Chris Huntington on Twitter

First workout with @BioLayne Carbon pre and post. Broke the 120k total pound plateau on a leg day. Got in more reps at higher weights. A++

39
Dr. Mark Haub on Twitter

@BioLayne @LyndonBryanton Are cheat meals really cheat meals? And/Or, should people even have a "cheating" mentality?

40
seymour on Twitter

@BioLayne dude pre is no joke...shocked how it is with no stims, and im a stim junkie. Nice job man

41
Men's Fitness on Twitter

Increase the amount of "good" bacteria in your gut w/ these 14 prebiotic foods. http://ow.ly/SX2oV  pic.twitter.com/xMK1R7g4VC

42
Men's Fitness 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

43
Hunter Labrada's Guide To Post-Workout Nutrition And Supplementation - Bodybuilding.com

So, now that you know just how glycogen-depleted your muscle tissue can become, let's talk about the best way to replenish the glycogen used during your training session. In order to replenish your glycogen stores after training, you should consume fast-digesting, high-glycemic carbs immediately after training: I recommend PowerCarb Karbolyn or dextrose. I'm not a fan of fructose (fruit sugar) because it actually has a low glycemic index and doesn't give the insulin spike I look for post-workout. Simple carbohydrates, like the ones listed above, are not ideal at any other part of the day, due to the fact that they digest so quickly and cause an insulin spike.

44
Best And Worst Foods For Your Skin - Bodybuilding.com

From exposure to the sun, to environmental pollution, to sweating up a storm, to the wind chill of the impending winter gloom, your skin takes a beating on a daily basis. That's why, if you want to look your best, it's wise to take heed of science showing that what you nosh on can have a significant effect on your skin health. And, really, who doesn't want great-looking skin in addition to a buff body?

45
Matthew P 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

46
Jason Lin on Twitter

@BioLayne So I take it Prop 65 doesn't take into account dosage?

47
1 Food 5 Ways: Coconut

Enjoy healthy, satisfying fat with these five easy-to-make dishes.

48
Fighter Diet News

Fighter Diet News, by Fighter Diet: Get Buff, Get Lean

49 Muscle & Fitness on Periscope: "We are on the course at the #SpartanRaceWorldChampionship! Ask us anything #reebok"

50
T NATION on Twitter

Stop yo-yo dieting. Get lean in 4 weeks and keep it off forever: https://goo.gl/DlwKn6  Free ebook. pic.twitter.com/00WSuc7Z8j

51 Gale Elie on Twitter
52 Jamie Dewar on Twitter
53 Men's Health Live on Twitter
54 T NATION on Twitter
55 5 Ways to Boost Growth Hormone
56 Turning Passion Into Business: Running A Private Powerlifting Gym