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We 'Mirin Vol. 127: 21 Halloween Hardbodies

This Halloween, don't load up on candy! Get your fill on these 21 spooky studs and venomous vixens.

The Best Way to Build Traps | T Nation

Do these exercises and your traps will grow whether you want them to or not! This is the best way to grow your traps, not shrugs or any other isolated trap work. The actual Olympic lifts themselves are great, but if you want to be even more specific, clean pulls and snatch pulls are the key. (Bonus: They're also great calf builders.) Here's what a clean pull looks like.

4 Shawn Ray

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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.

Lifting 3 Days a Week Is Best | T Nation

He meant that no matter how "optimal" a given system or approach is, if you can't or won't do it consistently, it's not going to pay off. Training three days a week allows time for a life outside of lifting – weekends off with the family, time for other hobbies, and enough energy to attend to life's responsibilities without becoming overwhelmed. Consider this if life stress is affecting your workouts.

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.

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.

20 Halloween Hotties

These spooky-fit physiques that will inspire you to get scary fit.

Tip: How to Bring Up a Weak Body Part | T Nation

Here's a real world example. I worked with top national level competitor Brad Davis and he saw great improvement in his legs, which had been his weakness. Our strategy was to scale down his back training – his back was already world class – from once a week to once every two weeks, and train his legs three times over two weeks. The result? He didn't lose an ounce of muscle from his back and his legs improved dramatically.

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Tip: The Forgotten Importance of Maintenance Phases | T Nation

This phase allows you to recover some insulin sensitivity after your high-carb mass phase. It also allows psychological relief. After following a high carb, relatively low-fat mass gaining phase you'll likely be sick of foods like rice, oats, and potatoes paired with lean proteins. As a result, the opportunity to have some fatty foods with some carbs during maintenance helps to wash away any fatigue and set you up for the next phase of dieting.

Tip: Dear Dumb People, Stop Giving Advice | T Nation

Or reference a handful of clients that trained with you before you started posting on social media or demonstrate credibility by achieving something in competition yourself. That doesn't have to mean placing first at a National contest, we just need to know that the entire reason anyone outside of your house knows your name is because of something more significant than "I worked out for a while and I think I look pretty good, brah, so I'mma tell everyone what they need to do."

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.

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Tip: Real Experts vs. Self-Proclaimed Experts | T Nation

Do research with their current clients. I've had many potential clients email some of my clients or drop in at their facility asking for feedback on my service, and I expect this will happen many more times in the future. It only takes a few minutes of your time to do the research that may determine whether or not you invest in the services of an online coach.

Get 6-Pack Abs in 6 Simple Moves

For this, both  diet and exercise play important roles, but the reward is a set of abs that are the envy of everyone you know. Here are six abs exercises to get you that highly sought, but rarely achieved, holy grail: the six-pack.

The 5 best barbell complex workouts to burn fat and build muscle

A barbell complex is any series of movements performed back-to-back with a barbell in which the set number of reps is completed for each movement before moving on to the next. It also means—and this is what makes barbell complex workouts so tough—that the barbell never leaves the athlete’s hands until all the lifts and reps are completed.

Men's Fitness on Twitter

Find the deadlift that works best for you and build muscle with these 5 variations from Men's Fitness.

Sagittarius Horoscope for Sunday, October 29, 2017

Sunday, October 29, 2017 - You’re happy to hang out with your friends today, expecting to share adventures wherever you may roam. However, it might be difficult to get along with others if your agenda differs from theirs. At first, you remain quiet since you don’t want your preferences to hijack the fun. But a minor annoyance can quickly build into resentment now, triggering an emotional outburst as you try to set things straight. Don’t wait for your feelings to take over; discuss a possible compromise as a proactive measure. Mythologist Joseph Campbell wrote, “Regrets are illuminations come too late.”

21 Shawn Ray

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


In honor of PUMPkins, jacked o’lanterns, and scary big gains, we’re giving you a treat! Stack your 10% off with sale prices to save even more!

15 of the sexiest celebrity Halloween costumes in 2017

These women went all-out during the weekend's star-studded parties.

Jay Cutler's Top 25 Training Techniques

Before his sixth-place finish at the 2013 Mr. Olympia, it was 12 years since Jay Cutler finished lower than runner-up in a bodybuilding contest. During that span, he’s strung together an improbable tally of 15 firsts and 11 seconds. He’s been in the top two at the Mr. Olympia a record 10 times, winning on four occasions. He won three consecutive Arnold Classics before stopping. Since 2000, the only three men who have defeated him—Ronnie Coleman, Dexter Jackson, and Phil Heath—are fellow Mr. Olympias. In 2012, recovering from a biceps injury prior to the 2011 Olympia, he forwent competition for the first time in 15 years and focused on his business ventures. The 2013 Olympia was the last time we saw Jay Cutler in posing trunks. His 11 consecutive years of excellence will stand as one of the greatest accomplishments in bodybuilding history. In honor of his 25 straight top-two finishes, we’ve assembled 25 techniques Cutler used to ascend to heights where only Mr. Olympias reside and where he remained for more than a decade.

Arnold Schwarzenegger's Pectoral Perfection

Two other examples of incorrect technique are using too much weight and lowering the dumbbells too far to the sides.  The idea of using too much weight doesn’t need much explanation.  Flyes aren’t a power exercise, and if you can’t perform reps without excessively bending your elbows, you’re working too heavy. In this case, decrease the weight. If you’re struggling with 40-pound dumbbells, try 30s or 25s. Using too great a range of motion is the second recipe for disaster. Once you’ve lowered the weights to the point at which your hands are even with your shoulders or you can feel a moderate, not painful, stretch in the pecs, that’s far enough. Lowering too far puts way too much stress on the pectoral muscles, shoulders and biceps, not to mention the vulnerable shoulder joint itself. To avoid this, always lower the dumbbells slowly so that momentum doesn’t carry you past the desired range of motion. Again, as soon as you feel the onset of a stretch in your pecs, switch directions smoothly.  Remember, nothing sets your development back further faster than serious injury.

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7 squat variations to build muscular legs

Ready to really challenge your overall core strength? Instead of putting that barbell on your back, try holding it in the crooks of your elbows, a move called the Zercher squat. By positioning the load lower and in front of your body, the Zercher squat challenges your back and shoulders to support the weight without stooping over, all while your hips and legs have to do the work of, y'know, squatting. But take it easy at first—this position is far more demanding than the usual squat, so make sure you start light and work your way to a comfortable weight. Here's a primer on how to do it . Muscles worked: glutes, hamstrings, quads, lower back, and core.

Flex Wheeler on Twitter

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

The Real Dope!!! on Twitter

This man has done more for bringing the sport to a bigger audience then the current Mr. Olympia has. Congratulations @KaiGreene

The Best Way to Build Traps | T Nation

Do these exercises and your traps will grow whether you want them to or not! This is the best way to grow your traps, not shrugs or any other isolated trap work. The actual Olympic lifts themselves are great, but if you want to be even more specific, clean pulls and snatch pulls are the key. (Bonus: They're also great calf builders.) Here's what a clean pull looks like.


Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. The content on our website is for informational and educational purposes only and is not intended as medical advice or to replace a relationship with a qualified healthcare professional.

The No-Caffeine Pre-Workout Boost

What does it all mean? Well, get ready for a trip to the farmer’s market. Consuming 500 g (a little over a pound—yes a pound) of beets, radishes, or any leafy green vegetable, including lettuce, rocket, spinach, crown daisy, and swiss chard will provide enough nitrates for you to enjoy the benefits during your next workout. Yeah, it’s a lot of greens, but not that far from what you’ll find in many greens juices.

T NATION on Twitter

Lifters discuss how they plan, or don't plan, their daily eating. Take a look at different approaches being used: …

Dennis Wolf's Guide to Wide Shoulders

First, the bad news. Or the good news, if you happen to be a Wolf born in Kyrgyzstan. The most important component in shoulder width is clavicle length, and there’s nothing you can do to alter this. Sufficient calcium and vitamin D will allow you to fulfill your bone-growth potential, but that potential is determined by your DNA. No amount of milk or shoulder stretching is going to give Phil Heath the clavicles of Dennis Wolf. Focus instead on the next five widening rules.

NPC Shawn Ray Hawaiian Classic News!

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17 extreme celebrity fitness transformations

What He Did: Checking into Pritikin Longevity Center and Spa, a $4500-a-week luxury weight loss spa in Miami, helped the director of Fahrenheit 9/11 and Sicko shed 70 pounds. Why He Did It: Moore just got sick of being overweight and wanted to get healthy. What He Ate: Fiber-heavy foods (at least 35 grams a day!), making sure he was fueling himself with stuff heavy in weight but low in calories. Roger Ebert got Moore hooked on Pritikin, which theorizes that eating heavy foods naturally creates the same thing as gastric bypass, making you feel full faster. When he was most serious about losing weight, he cut out salt, white flour and sugar. His Workout: You won’t see Moore at the gym doing the 300-rep Spartan workout—his main focus was to “eat less crap and move around more.” Hey. It’s better than nothing. Plus: Moore says all overweight people have three things in common: “We all drink diet soda but never lose any weight because it's so packed with sodium that it actually works against you, because it's breaking down the cellular structure by retaining fluid; number two, overweight people sleep less than seven hours a night, they never get a full night's sleep, which causes eating during the day to make up for it because you're tired, you need energy; and number three, we never eat.

5 sex toys men shouldn't be afraid to buy or try

This small, stretchy vibrating penis ring is the perfect starter sex toy for the guy who may be intimidated by this type of stuff. And sure, The Pivot is great for use on your own—but its comfort and stability make it even better for use with a partner. It allows for a variety of positions, and your lady will love the hands-free clitoral stimulation it provides. "Most women need direct clitoral stimulation in order to have an orgasm," says Nelson. "Why not be hands-free—to use them for other things—while at the same time getting stimulation to the areas you need it most?"

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.

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Muscle & Performance on Twitter

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9 foods you have to eat if you’re going Paleo

You can get your omega-3s from plant-based foods, sure. But plant-based foods that are high in omega-3s like walnuts or flax seeds don’t have the same benefits that fish rich in omega-3s do, says Kimball. That’s mainly because your body has to convert ALA (a form of omega-3s in plant foods) to EPA or DHA (found in animal sources). So don’t write salmon off: A diet rich in omega-3s has been linked to a longer life, cardiovascular benefits, a better memory, and a lower chance of chronic disease—in part thanks to the natural anti-inflammatory effect. Plus, a higher intake of fish-based omega-3s is linked to a lower risk of depression, says Kimball.

Matt Lea on Twitter

Hey @TheRock check out one of our offensive linemen here at Fresno State dressed up as you for Halloween.

7 Bodybuilding Tips for Guys Over 30

The sport of competitive bodybuilding is a game of adapting our training and diet to manipulate our physical appearance. As our bodies approach age 40 and beyond, there is inevitable muscle loss that will occur. Coupled together with the possibility of decreased testosterone production and ailing joints, there are a few things to consider when competing into your 30s and beyond. The following are a few important things to remember for ALL bodybuilders, but particularly those of us who have arrived at, or even passed through the 30 mark.

Instagram post by Flex Wheeler • Oct 30, 2017 at 4:34pm UTC

Tip: Increase Growth Hormone by 1700% | T Nation

Growth hormone (GH) is a big deal to lifters. If you have enough of it coursing through your veins, or if you can somehow increase levels of it through supplements, drugs, or actual GH injections, you cause fat cells to dump some of their cargo and stimulate your liver to produce insulin-like growth factor 1 (IGF-1), which promotes muscle growth.

Flex Wheeler on Twitter

Dedication. Drive. Determination. That’s what it takes. Use code “Flex 10” to get 10% off your Gripped V3 Headphones #grippedfitnessaudio

CJ on Twitter

It does matter though. Try cutting out sugar and grains for 1 month. You will understand the difference. I was skeptical too. Very.

Derek Flanzraich on Twitter

ICYMI @Greatist launched a campaign taking "healthy" back from the 1% because it's actually for everybody. …

Arnold's Rise From Bodybuilding to Pop Culture Superstar

As astonishing as his bodybuilding career was, Arnold Schwarzenegger’s seventh and final Mr. Olympia win in 1980 didn’t signal retirement, but rather a metamorphosis. After hanging up the posing trunks, he became a Hollywood megastar, headlining the biggest action flicks of the ’80s. His role as Conan the Barbarian (1982) was followed by the relentless T-800 in The Terminator (1984), making his indisputable accent fodder for millions of Arnold wannabes. But Arnold’s post-O years haven’t been confined to the silver screen. After George H.W. Bush dubbed him “Conan the Republican,” in 2003 the Oak made a Reaganesque move by making it into the California governor’s mansion. With political speeches, heart surgery, ski accidents, a Kennedy marriage, and philanthropy, Arnold, now 69, has had an incredible life and career. And he’s not done: As host of The New Celebrity Apprentice next January on NBC, Arnold is once again back in the spotlight.

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