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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.

Are You Getting All You Need From Protein?

To building muscle, it's not enough to just consume lots of protein. You've got to make sure that protein contains the most important muscle-building amino acid of all. Here are four great ways to get it.

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.

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.

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.

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.

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.

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.

Turn Up Your Health With Turmeric!

Yellow on the roadway usually means caution. But when it comes to your diet, the color yellow should imply full steam ahead. In recent years, there has been a lot of buzz about the goldenrod spice turmeric, both from a health perspective and also as a way to infuse meals and drinks (hello, golden milk!) with more flavor. Indeed, turmeric is worthy of this praise.

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.

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.

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.

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 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.

Get the Scoop on Plant-Based Nutrition

At first glance, the term “plant-based diet” might seem self-explanatory—to eat a diet based on plant foods (in contrast to the standard North American diet that’s largely focused on animal-based foods). As a term, “plant-based diet” is often used interchangeably with “vegan” (a diet and lifestyle that avoids all animal products in food, cosmetics, and apparel). But while those who identify as vegan eat an exclusively plant-based diet by definition, eating a plant-based diet can fall along a spectrum with as many variations as there are people to make choices about food. Whether you’re adding one new plant-based food or 20, there are benefits to be found from making plant-based foods a bigger part of your life:

How to Lose 10 Pounds of Fat, Forever | T Nation

Those who achieve their body composition goal and maintain it are those who can stick with the changes they make in the long run. Sure, you can cut huge amounts of carbs and fats, basically surviving on only protein and stimulants, and you'll lose fat pretty fast. But such an approach can't be sustained, and it'll make you feel like crap.

Zach Even - Esh 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

Instagram post by UndergroundStrengthGym • Oct 9, 2017 at 11:43pm UTC

Sagittarius Horoscope for Monday, September 18, 2017

Monday, September 18, 2017 - Your master plan for professional success has taken nearly everything into account. However, circumstances still diverge from your strategy as unexpected twists and turns bend reality. It might be disheartening to discover that much of your preparation is of little value now that so many things have changed forever. Don’t let sloppy thinking slip back into the equation while you recreate a new approach that’s more relevant to the current landscape. Author Robert Rolih wrote, “Knowing the right details gets you a great return. Ignore them and you just crash and burn.”

7 things you’re doing after the gym that are wrecking your body

Muscles are protein. So if you want bigger, stronger muscles, you should eat more protein, right? Maybe not. “Men trying to gain mass often are already eating plenty of protein throughout the day, and often the next meal is not too far from the last one before the workout,” says registered dietician and personal trainer Joey Gochnour, R.D.N., N.A.S.M.-C.P.T. But what about that post-workout window? “I used to always promote the anabolic window with my clients, but after seeing many people get results without worrying about their meal timing, I realized planning meals and snacks throughout the day so that your total daily nutrient needs are met is most important.” Supplements sometimes have more grams of protein than you need in one sitting. “Research has shown that consuming more-than-required protein just becomes calories that your body stores as fat and carbs,” he says. Check out our protein guide to find out how much protein you need and whether a supplement is necessary.

Tip: Hit the Right Squat Depth | T Nation

Once your pelvis starts to tilt under your body (butt wink) you've gone too far. Proper depth for you is the point right before you get butt wink. This may or may not include having your knees parallel to your hips, or having your hips drop below your knees. If your butt starts to get winky before your hips are parallel to your knees, however, you should really address your mobility.

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.

Tip: Two Quick Tips for Better Benching | T Nation

Remember these cues the next time you bench press and you'll get a better workout.

27 Shawn Ray

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Muscle & Fitness on Twitter

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21 Rules to Help You Stay On Track

The best thing to do before starting any workout program or making any change in your life is to establish a set of ground rules. They are a means to keeping your eye on the ball, no matter what kind of distractions or old tendencies rear their heads. These are the tried-and-true rules that I’ve cultivated over the years that have helped me stay on track. 21 rules may seem overwhelming but just try them—each one is surprisingly simple to adapt to. Commit to following them for one week and you’ll find they’re much easier to stick to than you think.

Muscle & Fitness on the App Store

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7 Reasons Why Vegetarians Are Better at Sex

There’s nothing that says, “I’m a sensitive guy with a rough exterior” like bulking up on plants and skipping meat on the regular. Even better is going vegan and  “doing it for the environment.” Built men can use vegetarianism to play up their sensitive side by going meatless one day a week or adopting a more plant-based diet. But regardless of your motives, the odds of running into some healthy hotties at Whole Foods goes up the more time you spend in the produce and vegetarian food aisles picking out some healthy meals.

The 13 Sexiest Photos of Bella Hadid

Whether she's strutting down the runway at the Victoria's Secret Fashion Show or modeling looks for high-end fashion houses come Fashion Week, she perpetually turns heads with her signature look and lean, toned physique.

14 Tips to Make Getting Ripped Easier

Truth time: You can’t really shortcut getting a rock-hard body. However, there are some smart ways for you to achieve your chiseling goals without wasting time or—worse—doing things that undercut your efforts. Here, Colette Nelson, professional bodybuilder, personal trainer and coach, and registered dietician, and Doug Miller, professional bodybuilder and co-author of Biology for Bodybuilders, share their dos and don’ts for sculpting a competition-worthy physique.

Top 10 natural anabolics for 2017

Anafuse is so potent (and reordered so often) it also made the Top 10 Bulking Supplements List, the only natural anabolic to do so.  But unlike many on that list, Anafuse produces its results without influence on your hormones and with virtually no side effects. Anafuse combines the two most effective natural anabolic ingredients on the market today (Epicatechin & Laxogenin) with the addition of absorption enhancers. The customer feedback and reorder rate on this anabolic has been so stellar that is on pace to become one of the best-selling supplements ever. Certainly worthy of its No.1 position among the Top 10 Natural Anabolic Supplements this year. Read all the reviews here .

5 ways to get faster results in the gym

Feeling stuck on a big lift like the bench press or the squat? Try increasing your weight by 5%, and decreasing your reps per set by 2. "Say you bench press 200lbs for 8 reps per set, but you’re stuck,” says Ballantyne. “The simplest thing to do is to increase your weight to 210lbs, and decrease the reps per set to 6. It’s a new stimulus for strength and muscle growth , and it’s a safe place to start.”

5 Ways to Amp Up Barbell Complexes

Throwing finishers at the end of workouts always reminds me of Mortal Kombat fatalities when they say, “Finish Him!” Essentially, for those who have never heard of finishers before, they do exactly that: finish you off with a challenging, usually highly metabolic, circuit or high-rep exercise to transform your body into a calorie-burning machine. Thanks to excess post-exercise oxygen consumption (EPOC phenomenon), your body burns calories during and long after the workout.

Calorie-Crushing Body-Weight Workout

Challenge yourself with this body-weight workout you can do practically anywhere. There are only three exercises, but you will still burn a ton of calories, and push your muscles to exhaustion.

BCAA Energy by EVLUTION NUTRITION at - Best Prices on BCAA Energy!

BCAA Energy is a great option if you're looking to fuel your body and boost your energy levels any time. Great and effective amino acid ratios, combined with a clean energy source to keep you going and help with recovery any time of day. I like sipping on this during the day when I'm feeling tired or during tough workouts when you need energy and fuel to keep going and get stuff done. It mixes very easily, so no chunks or lumps, and it tastes great without being overly sweet. Definitely a winner!

7 ways to shred body fat in 7 days

Don’t work out later than three days before your event. If your party’s on Saturday, for example, do your last workout of the week on Wednesday—muscles bulge most when they’re flush with glycogen (the carbohydrates stored in muscle), so you need to give your body time to recover and replenish its glycogen stores before your unveiling. If you train too close to the big day, the carbs stored in your muscles will be depleted, and you’ll end up looking flat and soft. Furthermore, make sure this last workout focuses on the areas you want to highlight, such as chest and arms. Glycogen is replenished fastest in muscles that need it most—i.e., the ones that have just been worked—so if you want your pecs and biceps to pop, you have to make sure they soak up as many of the carbs you’re taking in as possible (explained in the next step).

10 Tricks for Bigger, Healthier Shoulders

There is no denying it, great shoulders complete a physique. They give you width and top off that coveted V-taper. Your waist can be as small as can be, but without a killer pair of delts it will just not look right. Sadly, great or even good shoulders are rare these days and it is not due to lack of effort. If one takes a look around in most gyms, they’ll find that most shoulders are slopped forward and/or injured. Rarely do your see a nice pair of cannonball delts so I made it my mission to change that sorry state of affairs.

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.

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.

Eating for Muscle Mass: 8 Questions Answered

Proper nutrition will keep your energy up and your muscles nourished. Improper nutrition — snacking on a hearty diet filled with sugary snacks and empty calories — will put mass in all the wrong areas. “You want extra quality calories, not just extra calories,” he says. “Once you get that dialed in, the timing becomes the issue. There’s a big difference between eating 200 grams of protein first thing in the morning or the last thing at night, or spread out in five servings of 40 grams over the course of an entire day. Don’t believe me? Try it, but consider yourself — and your housemates — forewarned!”

The 10 Most Common Sex Mistakes

There are a number of things that can go wrong the first time you're in bed with a new partner, and most consenting adults understand that. There's a lot to feel out about another person before reaching the right comfort level and sexual rhythm. Any awkward post-sex vibes that you project will make her uneasy as well, so you're better off relaxing and basking in the glow, bro.

How Charles Dixon Built One of Bodybuilding's Widest Backs

Why would he be known for his shoulders though his delts lagged? In a word: clavicles. Like his idol Franco Columbu, what Dixon lacks in height he makes up for in width. The 5'4" Columbu sported collarbones as wide as 6'2" Arnold Schwarzenegger’s, and, like a kite stretched over a huge frame, his corresponding set of lats could eclipse the backs of Arnold and others who towered over him. Dixon is the same way. He has the shoulder structure of a giant, but that’s not to say he hasn’t toiled hard over the past two decades to build one of the world’s best backs below his clavicles. With his Columbu-like combination of width and thickness, he won the light-heavy class of the 2007 NPC Nationals. Though he qualified for the Olympia 202 Showdown the following two years, he seemed destined for pro mediocrity. He spent three years away from stages, dealing with “personal issues” and contemplating retirement.

8 Tips to Burn More Fat

Instead of starting slow and building up speed, do your high-intensity cardio early in your workout and taper off to a slow finish to burn significantly more fat. After a 2-3-minute warm-up, immediately kick it into high gear (80%-85% max heart rate) for 15-20 minutes before slowing down (60%-65% max heart rate) for the last 10-20 minutes.

Get Big On a Budget

Unless you have a cow you can milk or a pig you can butcher in your backyard, then you are, like us, at the mercy of the rising costs of bodybuilding staples. The harsh reality is that a trip to the supermarket can be a pricey outing, especially when loading your grocery cart with pounds of animal in pursuit of gaining mass like a pro. Before you decide to make tofu your go-to protein on the grill and ramen noodles a lunch staple, there’s a way you can still embrace your inner carnivore while keeping your grocery bill under control. How?  By moving away from expensive proteins and turning instead to more budget-friendly ones. Here’s how to stretch your grocery dollar so you can get all the protein you can stomach without breaking the bank.

The Most Popular Mass Diets Explained

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

Real Deal Workouts

In the early ’90s, the Buffalo Bills fought their way through the AFC playoffs to the promised land of the Super Bowl only to get punked—for four straight years. Chris Cormier can top even that. He’s one of the most successful competitors in the history of the Arnold Classic. In his nine Arnolds, he never placed lower than fifth. He’s tied with Flex Wheeler for the most top-two finishes and one behind Dexter Jackson for top-three finishes. But those marks only highlight the depth of the Real Deal’s searing frustration, because Wheeler and Jackson are tied with each other for the most A.C. titles—four. Cormier has none.  Let’s look at  it another way. In the 25 Arnold Classics prior to this year, 16 men finished second. Of those, four did so multiple times. Three were runner-up twice, but two of those subsequently won the title, and the third is Phil Heath, who takes great consolation in his Sandow collection. Cormier is the odd man out. Not only is he the only person to be second more than twice and the only person to be second more than twice who never won, but he was also second a ludicrous six times.

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.

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57 6 Perfect Post-Workout Meals
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59 The 10 Best Moves to Lose Your Love Handles
60 6 Tips for Bigger, Stronger Arms
61 10 reasons your muscles have stopped growing
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63 6 things you need to know about Nitrosigine
64 The 4-move workout routine to train your lower abs
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74 German Volume Training: Build More Size in 6 Weeks
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77 The 4-day beginner workout growth plan
78 How to Deal With Shoulder Pain
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