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The 25 Best Exercises for Your Lower Abs

First, a quick physiology lesson: Your rectus abdominis is really one, long muscle that includes both your "upper" and "lower" abs. So, there are no exercises that explicitly isolate either half individually (even though you may "feel the burn" more so in one area than other). Still, there are things you can do to really make that lower area pop, says Don Saladino, CPT, owner of  Drive 495 . Number 1, diet is key: remember that training your core muscles alone simply isn’t enough—you need to have discipline in the kitchen, too. Second, switching up your routine by shocking your core with new exercises will help eliminate your love handles and define those elusive sex-lines. Last, work in exercises that attack your rectus abdominis and obliques simultaneously for good measure (that V line is where these two muscles meet). Here are 25 moves to add in to your routine.

Instagram post by Andrew Wary CSCS • Oct 7, 2017 at 10:06pm UTC

Tip: Two Amino Acids That Control Appetite | T Nation

Eat more foods that contain these aminos and you'll get full faster and avoid gaining fat. Here's the list.

The Primary Pattern Workout Plan | T Nation

Now, there are other proposed patterns, and clearly some of your favorite exercises don't fit any of these categories – curls, ab drills, calf work, etc. But notice that the exercises that do fit into these patterns are proven standards, things like squats, deads, presses, and rows that train a lot of muscle all at once.

The Effects of Mild Cycles | T Nation

Still, the debates rage on, even if the users do not. What is a "mild," "moderate," or "intelligent" cycle of steroids? What effects does it really have? Some say that the effects are profound. Others will say that mild usage produces minimal results. The answer? Let's look to science.

Tip: Don't Lose Muscle While Dieting | T Nation

If you don't eat a certain amount of protein while dieting, you'll lose as much muscle as fat. Here's how many grams to shoot for.

Even At 600 Pounds, Pat Knew Change Was Possible

Walking 2 miles might not seem like a lot, but when you're over 600 pounds and relying on that walk for each and every one of your meals, it's a different story. "Drastic" might be a word that comes to mind when you think of taking that trek to and from your local Walmart for breakfast, lunch, and dinner, but for Pasquale "Pat" Brocco, it was a major step in a life-changing journey.

Tip: The 1.5 Method for Squats | T Nation

The 1.5 or one-and-a-half method is an advanced strategy that's mainly used to increase time under tension to stimulate hypertrophy (muscle growth). But when used with the back squat, it can also be an effective corrective exercise for those who struggle in the bottom position.

Delight by FitMiss at - Best Prices on Delight!

I used to love this product, but something changed in my last order. The container is smaller (not a big deal) but the taste was different. I did not feel satisfied like I did before. I then checked the label from the new container and it is different. It does not mach what is on the website here. The old container showed the protein being made up of a blend of Whey Protein Concentrate, Egg White Albumin, Micellar Casein, Whey Protein Isolate, Whey Protein Hydrolysate (check the ingredients and you will see what I mean). The new container does not show that ingredients sections, but has an added sections called. FitMiss Delight Protein. It only shows Whey Protein Concentrate. I have to say this is very disappointing and I do not recommend this product anymore. I also ask that you spread the word on what they did to this product, maybe it will convince FitMiss to return back to the way the product was.

5 ways to beat brain fog and boost creativity

The chances of an epiphany coming to you from the depths of a blank Word document? Not high, Schooler says. One of his recent studies found that when students had a period of time to think before completing a task that required creative thinking skills, they outperformed students who were asked to complete the task right away. Mind-wandering lets the brain disengage from the present and retrieve associations from the past, to better imagine how events could unfold in the future—to “play” with ideas, Schooler says.

AminoLinx by Pro Supps at - Best Prices on AminoLinx!

AminoLinx BCAA/EAA Matrix was formulated as the answer to the calling for a product that not only powers you through exercise STIMULANT-FREE, but aids in muscle tissue preservation and hydration.* Infused with electrolytes for essential hydration, and Beta Alanine for optimal performance, AminoLinx is a “one-stop shop” for “elite” athletes that expect nothing less from a ProSupps product.*

Tip: How to Increase Self-Control | T Nation

Maybe you're the guy who walks into the gym a few random days every week and then decides what body parts he's going to train. You're getting your exercise in and reaping some of the self-control benefits, but you'd reap more benefits by having a set workout program: the days you train, the time you go, the exercises you do, and how you progress from week to week.

Tip: How to Develop an Adonis Belt | T Nation

Most coaches say you can develop these muscles by variations of the plank, but that's largely a pipedream. Just as "making a muscle" with your flexed biceps in the mirror doesn't build big biceps, doing planks or any other essentially isometric movement isn't going to build up that ridge of TVA muscle that's adjacent to the iliac furrows.

The Sustainable Diet for Lifters | T Nation

Let's say you've been losing fat, your training is going well, and the hunger is manageable... but then your fat loss stalls out. The logical answer for most people is to lower calories further to create a greater energy deficit. But with that comes a greater degree of fatigue. Now you lift with less volume and intensity, and you may even skip cardio or bypass some lifting sessions altogether.

Tip: Activate These Muscles Before Deadlifting | T Nation

Fire up the right muscles before your big pulls and you'll lift heavier and prevent low back pain. Here's what to do.

The fat-loss intensifier workout

The Fat-Loss Intensifier workout is not for the faint of heart. Things will start slow and easy with the horizontal cable woodchops, but that's just the calm before the storm. The deadlifts, squats, presses, chins, cleans, RDLs, and rows will completely light you up. Eat clean and you'll have no other choice but to burn fat and build muscle.

Tip: This Herbal Drink Will Turn You Into a Jedi | T Nation

Tea? Sure, that's coffee's weaker sister. When coffee's friends come over, coffee ties tea to the towel rack by her pigtails and shuts the door. At least that's what people think. The reality is that tea has some pretty amazing cognitive and health benefits that rival or surpass coffee's, especially when you know how to manipulate it.

6 Tips for Bigger, Stronger Arms

Yes, I said every workout. I’ve heard Brando Lilly, a super human powerlifter say he’s never met a guy with a big back that was weak. Follow me here. Building a strong back requires you to have strong arms. If your arms give out before you can finish a set of pullups or rows, then you’ll never develop that power. By adding vertical pulling to all of your workouts, you build muscle and strength. I suggest doing a mix of chinups (palms facing you) and pullups (palms away from you). Integrate your pulling towards the end of your workout, after all of your other multi-joint lifts, but before arm-specific work. Vary between lower volume with added weight and higher rep sets with just body weight.

7 Tips for Burning Fat and Building Muscle

This is something that was driven home by Alwyn Cosgrove’s Periodization Design Bible . In it, Alwyn teaches how to design a sound program on the foundation that movements and movement patterns should be balanced. The volume for a push movement has to be balanced with the volume of the pull movements. This will ensure that muscle groups and joints (kinetic chain linkage) are antagonistically strong and the body creates appropriate tension when presented with the opportunity to overcome a weight.

Get Crushed: High Intensity Sprint - Pushup Workout

Lucky for you, we’re here to help. Each week we’ll give you a tough, one-off workout that you can try when you are looking for the ultimate training challenge of just feel like you need a break from your regular routine. But be warned, this training program will leave you totally CRUSHED.

6 Simple Moves to Build a Bigger Chest

Bodybuilding O.G. trainer to the stars, Vince Gironda, claims that dips are the most effective chest exercise and upper-body developer, period! To maximize chest overload, perform dips with a slight forward lean and the elbows flared out. Using an upright posture will emphasize the triceps to a greater degree. If you are able, add additional weight to your bodyweight. Dips allow more weight to be handled than any other upper-body exercise, including the bench press.

Juan Morel's Back Blast

What's the most demading muscle group to train? We can all probably agree that it’s legs. How about the second most demanding muscle group to work? That’s up for debate. Some may say delts, others abs. IFBB pro Juan “Diesel” Morel says it’s back, hands down. If you vehemently disagree with him, that might say something about your work habits.

Today's Workout

Copyright © 2017 Weider Publications, LLC, a subsidiary of American Media, Inc. All rights reserved.

Inside the Olympia

Go behind the scenes of the Olympia with Seven Bucks Digital Studios! We’re going to show you what being at the Super Bowl of bodybuilding is really like! SUBSCRIBE for more!: Special thanks to Amazon Commentators: Shawn Ray, Dan Solomon & Carla Sanchez, as well as Jim Manion, Robin Chang, Maria Ibarra, Steve Weinberger, Sandy Williamson, Gold’s Gym (Venice) and Bev Francis Powerhouse Gym Production Company - Sons of Summer Executive Producer - Steven Kiefer, Dany Garcia, Dave Rienzi, Dwayne Johnson, Erin Lardy Producer - Thomas Meredith Directed by Steven Kiefer Written by Thomas Meredith, Ash Burritt Director of Photography - Ryan Neil Postas Creative Director - Mikkel Aranas Post Supervisor - Thomas Meredith Edited by Jesse Dvorak Music Composer - Jermaine Stegall Makeup - Fabiola Arancibia, Robin Golightly, Ariel Campagna Assistant Camera - Traiana Nescheva Assistant Camera - Scott Minshall Sound - John Rampey, Lee Frank, Frank Flaherty Audio Mixer - David Das Voice Over - Mark Smeltzer Grips - Raul Morales, Shai Keston Nix Kel Aranas - Media Management Jason Cowan - Media Management Production Assistant - Ash Burritt, Justin Kratzer, Eric Paperth Gaffer - Jason D’Aversa, Spencer "Best in Denver" THE ROCK AROUND THE INTERNET Snapchat: http://bit.

Sagittarius Horoscope for Saturday, September 23, 2017

Saturday, September 23, 2017 - Your friends can spot your overabundant confidence from a mile away. But you have little information to share now, because you want to keep your feelings private while you’re still processing them. Take all the time you need; honestly, you’re under no obligation to say anything at all. Greek philosopher Xenocrates wrote, “I have often regretted my speech, never my silence.”

Tip: How to Develop an Adonis Belt | T Nation

Most coaches say you can develop these muscles by variations of the plank, but that's largely a pipedream. Just as "making a muscle" with your flexed biceps in the mirror doesn't build big biceps, doing planks or any other essentially isometric movement isn't going to build up that ridge of TVA muscle that's adjacent to the iliac furrows.

28 Shawn Ray

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29 Shawn Ray

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Mr Olympia Wrap Up v5.4

Mr Olympia Wrap Up v5.4

The Most Popular Mass Diets Explained

How do I gain the most size in the least amount of time?

Build Big Shoulders Without Pain

This exercise looks easy, but give it a try and you'll be shocked. Suddenly, you won't lift anywhere near as heavy as before. That's because this exercise doesn't test your strength as much as it tests your coordination and your ability to fire your muscles in a correct sequence (although it does measure your strength a fair bit). That might sound confusing, but the beauty with this exercise is you don't have to think about it—as long as the kettlebell stays up, you're doing it right.

The Sexiest Celebrity Halloween Costumes of All Time

I can only imagine how many necks Abigail Ratchford and Lindsey Pelas broke that night. As a model all eyes are on you anyway, but these two took it to a new level on Halloween dressed in sexy genie costumes.

What we're wearing to the gym in October 2017

It says something about a brand when you instantly love a shirt the minute you have it on. The new Delta tee from Australia's Mountain Designs is a fit guy's staple—able to carry you through breezy hikes off the beaten path and dripping sweatfests in the gym. The tee strikes the perfect balance: It's crafted with six measurement points across the shoulders, chest, and waist to give you a tapered fit—hugging the upper body, no excess billow, total range of motion. The mesh knit is naturally cooling, as well. The structure makes the most of every little breeze by drawing air through, eliminating hot spots and offering the utmost breathability. Oh, and most important: It looks damn good. ($59.95, )

Rob's 2017 Contest Prep Thread

IMG_6350.JPG2448x3264 3.17 MB IMG_6349.JPG2448x3264 3.18 MB These were taken during yesterday’s session, weight was 157.6, today got a new low of 156.4. I think this is the best conditioning I’ve had at this weight. My goal when I started cutting about 7 weeks ago was to lose ~10lbs and get down to ~155, I started at 165. So, fortunately things seem to be on point, another pound and a half to go. It really hasn’t been too bad, aside from the weekly HIIT workout. I do not like HIIT, but there’s no doubt it works.

Muscle & Fitness on Twitter

You can add location information to your Tweets, such as your city or precise location, from the web and via third-party applications. You always have the option to delete your Tweet location history. Learn more

5 Reasons You Need to One-Arm DB Row

Something that I love about one-arm dumbbell rows, and that I take advantage of often, is how easy it is to vary the angle of pull so as to be able to target somewhat different areas of the back musculature. One can hit more of the lower lat fibers by pulling the DB back toward the hip, and more of the upper lat/rear delts by pulling in a line straight up. Additionally, this exercise can be performed not only with the palm facing inward, but also with the palm facing back, which forces the elbow out and thus engages more of the mid-back muscles.

Carbon by Layne Norton Prep at - Best Prices on Prep!

This product does not contain caffeine, however that makes this product extremely versatile since I am able to use it later at night. Plus caffeine in high doses leads to vasoconstriction which can diminish blood flow and hence a decreased pump. Therefore, if I feel the need for caffeine I can add it in the quantity that I want, and thus I am not forced to consume 200-350 mgs of caffeine which is the normal range. As for taste, the cranberry grape is really good and I look forward to drinking it everyday. Furthermore, if this product tasted like crap I would still use it since it is so effective. Now, if I had to rate the pump I would say it is a solid 8 out of 10. The focus is a 10 out of 10, and the endurance is a 9 out of 10. Overall, this is by far the best non stim pre workout out there, and I cannot believe it is being discontinued since it is so good. Honesty, this product makes everything else seem like complete junk and a waste of money. I don't know what pre workout I am going to use after this is gone since nothing else is stim free with this kind of ingredient profile.

What's actually in your protein powder?

This is a patented compound of enzymes that help your body absorb the protein more efficiently. Without it, most of your shake would just go in one end and out the other without leaving behind any amino acids. A 2008 study proved that adding aminogen to protein significantly increased the absorption of protein. That’s good for you, because it turns what essentially would be a tub of sweet powder into the muscle-building recovery drink you know and love.

Physique Show Next Year. Maintain Bodyweight Until I Cut or Continue to Bulk?

Last year i bulked to around 80-82kg then cut to 72kg, I looked decent, was happy with how i was however i wanted a bigger foundation still! So starting in january i weighed 72kg, current day im at 92kg (gone a lot heavier this time) mainly went heavier just cause i was enjoying food and training!

Ron Ray on Twitter

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The 10 Best Moves to Lose Your Love Handles

"This workout is effective because it's fast paced and designed to target both the rectus abdominals and the transverse abdominals," he says. "To burn fat, you must do more then just crunches and situps; you need to recruit your entire body to enter a thermogenic state that leads to an accelerated rate of fat loss." Complete your dream physique with these 10 moves that will carve up your core fast.

Shoulder and Back Attack

Wilmore’s back training focuses mainly on movements for thickness, since he feels he has more than enough width at this point. “Early in my training, I did plenty of chins and wide-grip lat pulldowns,” Wilmore remembers. “I still do those movements, but they take second billing to free-weight rowing exercises. The more mass and thickness you have in your back, the deeper the separation and detail once you diet down. That adds a three-dimensional quality to it.”

Stronger, Leaner, Still Getting Bigger

I never said I intended on flaming you. You look lean and have good shape and can be big eventually for sure. But as Yogi said, you look 150-160. If you were that lean at 180 you’d look a hell of a lot bigger. Never meant to start anything, I was just genuinely curious how a guy who is 150 looked 180, and you don’t. You look good, but 150.

5 Training Tips to Foil Father Time

Exercise selection is an important variable that should be rooted in one’s goals and abilities. Many master athletes suffer with diminished range of motion due to orthopedic inflexibility, which is often the result of training “wear and tear”.  Attempting to train beyond that limited range of mobility can produce friction, pain and inflammation. Thus, training in a reduced range of motion is not only safer, but incites less pain and reduces the risk of causing additional damage to adjoining connective tissue.

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.”

Push-Pull Training

Let’s go back to the ’80s - back to the era of Miami Vice, Mötley Crüe, parachute pants, and Lee Haney's dominance of bodybuilding. Just as you don't hear "totally awesome" much anymore, another term from back then has slipped out of popular usage in gyms. It's "push-pull," and it's a way of dividing your upper-body workouts into pushing muscles on one day and pulling muscles on another day. This was especially popular in the '80s, when most bodybuilders trained individual muscles less frequently than they did in the '70s, but not as infrequently as they do today. We'll explore this evolution and explain why a push-pull system is still a totally awesome way of working muscles more often.

6 weed myths fit guys can ignore

And don’t overlook the benefit of the relaxation that comes with getting high when you’re a fit dude. “A lot of athletes have really high levels of cortisol and hormones such as adrenaline, and an increased response from their sympathetic nervous system, all of which can contribute to keeping them stressed and tightly wound,” Axe says. “CBD oil or cannabis that has a balance of CBD and THC can help decrease the sympathetic response, helping to calm body and mind, and improve relaxation, which could ultimately help improve recovery in athletes.”

Instagram post by Shawn Ray • Oct 8, 2017 at 6:29pm UTC

6 things you need to know about Nitrosigine

Recovery can start before you even walk in the gym with the help of Nitrosigine. You can prepare your muscles for the hard work you’re about to put in. Nitrosigine has been shown to significantly reduce markers of muscle damage from exercise such as creatine kinase. Clinical research showed that Nitrosigine reduced creatine kinase levels after exercise by 56%. 1 Nitrosigine’s impact on muscle damage due to exercise can help you get back to the gym and stay in the game.

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53 The 4-move workout routine to train your lower abs
54 A Super Split Routine for Super Gains
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56 The best days to skip the gym
57 6 Reasons You Should Be Using Whey Protein
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60 The 6 Worst Things You Can Do For Bigger Biceps
61 Iron Obliques Workout
62 Shed Fat and Improve Your Fight Game with this Shadow Boxing Workout
63 The 10 Most Common Sex Mistakes
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65 Hardcore Nutrition: Are Artificial Sweeteners Killing Your Shred?
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67 The 10 Strongest Humans to Ever Walk the Earth
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72 7 "Classic" Exercises You Should Avoid
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76 Tips From Every Mr. Olympia
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79 The 8 best chest exercises that don't require a bench
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88 Leg Training
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90 Inside the Olympia
91 Men's Fitness Wire on Twitter
92 10-08-2017 - You won't believe what he said!
93 100 of the healthiest foods, ranked by protein content
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