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Chad Wesley Smith squatting a PR of 863# in belt and sleeves.

Donkey Calf Raise

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Blast Your Back with the Inverted Row

Contract your back muscles and bend your arms to pull yourself up to the bar. When your chest touches the bar, slowly lower yourself back down to the arms-extended position. To increase difficulty, elevate your feet on a bench or seat in front of you.

Monster Muscle Building Shoulder Workout

Do this high intensity, delt blasting workout to build muscle fast.

Gifted Nutrition

Available Now: Represent in the gym and on the street with the latest GN apparel. Premium Quality shirts, hats, accessories, and more designed to showcase the Gifted Lifestyle!

Everything You Need to Know About IIFYM

Eat mostly whole foods: Mother Nature isn’t stupid. All of the foods that are considered “bad” for us are of our own creation; sugar and fat-laden processed foods — while all of the foods that are full of nutrients and minerals are found in nature. While IIFYM promotes diversity in one’s diet, you need to make sure that your food choices are coming mostly from the right sources. Nate Miyaki, a ISSA certified specialist in sports/fitness nutrition, is a proponent of what he refers to as an island style diet; eating animal proteins, fruits, veggies and starches such as rice and potatoes.  “Emphasizing your diet on whole foods automatically improves most peoples’ numbers,” says Miyaki. “If you’re eating the typical highly refined American diet, you’re eating 3,000 calories and you don’t even know it ... and it’s just unfunctional nutrients. If you switch to whole foods, you can get the same amount of functional nutrients and feel more satiated with half the calories. It is food choices that are important for those reasons.”

German Volume Training: Build More Size in 6 Weeks

By blasting that much volume and time-under-tension onto your muscles, you’ll create an unmatched stimulus for muscle growth and repair. You’ll flood your fibers with blood to generate a superhuman pump. You’ll create massive hypertrophy in your slow-twitch muscle fibers. On a biological level, you’ll also increase the mitochondrial and capillary density within your slow-twitch muscles to recover better between sets and become fatigue-resistant.

Bang Out 100 Push-Ups

“Train three days a week. On Day 1, do 3–4 sets of weighted pushups for 12–15 reps. Day 2, bench-press for 3–4 sets of 8–10 reps. Day 3, do regular push-ups for 2–3 sets of 20–25 or more reps. Each week, increase the load on the first two days and increase the reps on the third. You’ll get there in a few weeks to a few months.”

Gym and Street Wear for Freaks of Nature

Sexy yet refined fitness & everyday wear.  Shirts, hoodies, sweaters, tanks, shorts, capris

What's the Right Way to Drink Whiskey?

My first experience with the brown liquors was Jack Daniel’s, but it just got me twisted and made me angry. I eventually moved on to bourbon, because I liked the complexities. For a while I was hooked on Woodford Reserve, a great and affordable domestic bourbon.But whatever you do, don’t ever buy your whiskey from a bar that tries to charge you $2 for a “neat pour.” It actually happens, and it’s fucking ridiculous. I’d rather drink whiskey out of a paper bag than pay $2 for a goddamn glass without ice. Shorty Maniace is the proprietor of J.P. Kempt Barber & Social in San Francisco.

Get Dressed Down: Sporty Outerwear You Can Wear with Your Work Clothes

You have sporty clothes. You have dressy clothes. Why not combine the two? Sometimes, a down vest over your jacket or a lightweight Windbreaker under it is all you need to create a distinctive look that’s greater than the sum of its parts.

Metabolic Modifiers

Getting cut and defined is not all just calories. It’s not. I promise. When it comes to getting ripped, calories certainly play a major role. However — and this however is huge — you need to use and implement a few strategies that alter your metabolism. Most people think of altering the metabolism as “boosting it,” but there are things you can do that also change the way the body handles food. Here are five ways to do so.

The 67% Solution

LEE:  Well, yes and no. It is true that triceps constitute the majority of your upper arms. The rest is shared by biceps and brachialis. This doesn’t mean that you need to pay more attention to extension movements (for triceps) than contraction movements (for biceps and brachialis). You need to look at your arms as a whole when training them. This is the best way to maximize growth and strength.

5 Surprising Ways Condoms Make Sex Better

We all know that stress can ruin sex, but did you know that having sex without a condom creates stress? "Concern about pregnancy and contracting an STD play a role in the ability to enjoy sex, with nearly 50% of women surveyed reporting they cannot fully enjoy themselves during sex without a condom due to anxieties about these issues," says the study. "You might not realize that these feelings are weighing on you when you’re having sex, but this piece of rubber will allow you to be in the moment and focus on the activity at hand," adds Emily Morse, Ph.D, host of the Sex With Emily  podcast and cofounder of Emily & Tony . 10 Signs You're Bad in Bed and Don't Even Know It >>>

4 Ideal Food And Booze Pairings for Fall

Thanks to the recent Big Bang in the craft beer universe, there are now too many brands to even keep track of. So naturally there’s been an explosion of potential food pairings as well. But don’t worry. According to What to Drink with What You Eat , by Andrew Dornenburg and Karen Page, a few guidelines can help. Pilsner, wheat beer, ale, and stout are the safest picks to go with edibles. Pilsner pairs with everything from pizza to soft-shell crab. Wheat beer works with salads and sandwiches, and also cuts the kick in spicier dishes. Amber ale goes well with salty foods, while darker brown ale is best with steak. When it comes to stout, you can either contrast flavors—say, a bitter Guinness alongside slightly sweet oysters—or pick complementary flavors, such as a chocolatey stout with a rich dessert. And keep this general rule in mind: Match light-bodied beers (lager, pilsner), medium-bodied beers (ale, IPA), and heavy beers (stout, porter) with dishes of similar weight. For example, if you’re serving up sushi, your goal is to pick a drink that isn’t so heavy it overpowers the delicate flavor of the fish—so opt for a high-quality light blonde beer.