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George Strait - The Cowboy Rides Away

"This Is Where The Cowboy Rides Away" by George Strait. It is the eighth track on "Does Fort Worth Ever Cross Your Mind". It was George's twelfth single rele...

Pauline's Week

High-Performance Mass Program: Lat Fatigue Loading

High-Performance Mass Program: Lat Fatigue Loading

Far-Away Upright Row

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NEW Underground Strength T Shirt - Be A SAVAGE! - Zach Even-Esh

Every 4 – 8 week we’ll add a new Underground Strength Nation design. Each design will be available for one week, maybe less. Those who take action will be rewarded.

DieselStrength on Twitter

Now it's time for speed training CPPS certification @DeFrancosGym @CrossFitGSP @OnnitAcademy

Sagittarius Horoscope for Sunday, November 16, 2014

Sunday, November 16, 2014 - Broadcasting your optimism allows others to get a sense of the big picture as you see it. But you can become so enamored with your vision of the future now that you might miss what is happening right in front of your nose. Although it's hard to resist throwing yourself into another fantastic pursuit, it's more helpful to be as pragmatic as possible today. Whether you like it or not, exercising self-restraint improves your chances of reaching your goals.


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The Best 20-Minute Workout

101 Best Workouts Of All Time is the ultimate answer to the question "What workout should I do?" No matter what equipment you have available, from a fully-stocked supergym to a pair of mismatched dumbbells in your garage, or nothing but your body weight alone, you can build muscle, lose fat, and sculpt the physique you've always wanted.

12 Great Uses for Protein Powder

From popsicles to pancakes to creamy coffee drinks, these 12 easy recipes take the post-workout staple into dessert territory.

10-Minute Triceps

Because of the weight loads used, failure is inevitable – and that’s a good thing. Even if you’re able to muscle through 15 reps on your first work segment, you will find that failure comes sooner and sooner on each subsequent set – that’s okay. Take a breath and get right back into it, have a training partner help you through a few forced reps, or continue on using partial reps. The point is to continue moving throughout the set. If none of the aforementioned methods work, try lightening the load next time.

Insane Strength Gains

Finally, if your gym bag lacks a good belt and a pair of pulling straps, you’re not fully equipped. Use a belt on your heavier lifts because it helps you develop intra-abdominal pressure and keeps your spine from injury. Many guys will tell you they want their “core” to work, but don’t listen to them. If you’re going heavy enough, neither you nor the strongest Olympic lifter on the planet can produce enough pressure to support your spine, so throw on the belt. Don’t let pride get in the way of not only your best lift, but also of preventing serious injury. Keep it off on your lighter-weight sets. As for pulling straps, those same guys who say they don’t wear belts will also tell you they want their forearms to do the work during heavy pulls. Again, bad advice. First of all, your forearms are still at work, and you never want your back and legs to be at the mercy of your hand/grip strength. You can train your grip separately, but for now throw on the straps and pull as much weight as you can. You will be stronger with them!

VIDEO: 25 Exercises You've Never Tried in Your Life

Maybe you've been working out forever. You've got your routines down, and at this point it's just getting it in and getting out. But at some point boredom is inevitable and change is needed. We dropped by FOCUS NYC to meet up with trainer Ryan Heffernan for him to give us the quick run-through on 25 exercises you probably have never tried in your life. And if you have, well, congratulations.

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

7 Things Coffee Does to Your Body

But that doesn't mean you should abandon Starbucks just yet. As a slew of new studies show, coffee can be a very helpful stimulant when used the right way and may actually do more for your performance outside of the office. Read on for seven things coffee does to your body and how to best use it to your advantage.

Why You Need to Work Concentration Curls into Your Routine

A recent study found that they activate the biceps more than any other arm exercise.

7 Surprising Sugar Bombs

So you think steering clear of soda and candy keeps your sugar intake down? Beware of these seven sneaky sources of the sweet stuff.

T NATION on Twitter

For great glutes and a bigger deadlift, do the pull-through 1-2 times per week: …

6 Meal Prep Hacks for Any Fitness Goal

Whether you're trying to bulk up, maintain your weight or lose fat, these cooking tips will help you reach your goals.

Fighter Diet News

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

Last Longer in Bed! Sex Experts Tell You How

So maybe you’re not the “ One Minute Man ” Missy Elliot rapped about in 2001, but if you’re still looking for ways to have longer-lasting erections (and longer-lasting sex), you’re not alone. Sex experts agree that it’s one of the most common things men are insecure about—but they’re not always using the right methods. “Of course all men have their own extending technique, from thinking about football or baseball or counting backwards in their heads,” says A.L. Harper, a sex expert and former editor of a UK-based men’s magazine. “However, these distraction techniques can result in making them worse in bed because they aren't paying attention to their partner's pleasure.” If you’re curious to find out the real ways to last longer, we’ve asked three top industry experts to share the advice they give their clients—no Viagra required.

H.U.G.E Top 10 Training Mistakes: Part 1

We’ve come up with the top 10 most common derailments of your training progress.  Open your workout notebook and pay close attention as we count down from 10 to 6, and the top 5 in Part 2.

The ABC's of BCAA's

Besides boosting energy levels by providing a direct fuel source, BCAAs also enhance energy through another mechanism — one that involves the brain. French researchers discovered that during exercise, an amino acid metabolite known as 5-hydroxytryptamine (5-HT) signals the brain that the body is fatigued, causing it to reduce muscle strength and endurance. The amino acid tryptophan is responsible for producing 5-HT in the brain, which the BCAAs, namely valine, compete with for entry. Several research studies have confirmed that taking BCAAs before workouts lowers the amount of tryptophan that gets into the brain, thus lessening 5-HT levels and fatigue. Therefore, BCAA ingestion can help to prevent feeling fatigued during workouts, which will allow you to train harder and longer, encouraging greater muscle growth. BCAA supplementation can also help to enhance mood and brain function by reducing brain fatigue through this same mechanism.

DISHED: Tampa Bay Buccaneers' Alterraun Verner

It would be hard to blame Alterraun Verner if he was searching for comfort food. His Tampa Bay Buccaneers are 1-8 heading into this week's matchup with the Washington Redskins and Verner missed last week while nursing a hamstring injury. But the injury, much like this season, is an exercise in patience. Verner, a Pro Bowl cornerback in 2013, signed a four-year deal with the Bucs last March worth $26.5 million. Remaining healthy is paramount and that's why the 25 year-old Verner warns anyone dealing with a hamstring injury not to rush back into intense activity and when you can't train at full speed, keeping up with your nutrition becomes even more important.

America's Hot Girls of the Gym

ANGT (America's Next Great Trainer) presents America’s Hot Girls of the Gym. We hit gyms across America to catch some of the hottest, fitttest girls in action. In the first of a series, this gallery showcases those who have put their time in at the weightroom to build a rockin' physique. So check these hardbodies out and get inspired to build your own masterpiece in the gym.

Your Bare-Bones Solution To Getting Jacked

While it’s easy to think of a back-to-basics approach as a suboptimal solution to a crowded gym, you’ll be passing up some serious benefits if basic barbell moves too often play second fiddle in your split. “When compared to dumbbells, barbells let you lift a greater total amount of weight,” says Brad Schoenfeld, MSc, CSCS, a former bodybuilding champion who serves as adjunct professor in the exercise science department at Lehman College in Bronx, NY, and who’s written numerous best-selling fitness books including Look Great Naked (Prentice Hall, 2001, “In lower rep ranges, this translates into greater increases in strength. In moderate rep ranges, it maximizes muscle tension, leading to greater growth.” Simply put, bare-bones barbell lifting means moving more weight and gaining more strength, and increases in strength have been shown to have a direct correlation to increases in size.

20 Fittest Foods for Men

11) Soy 300 calories per cup Eat 2 servings per week If tough Navy SEALs eat soybeans, you can, too. Dietitian Wendy Jo Peterson, of Virginia Beach, who's married to a SEAL, serves him and his Navy buddies edamame. "They think they don't like it until I make them try it, and afterward, I tell them it's soybeans." Peterson calls soy a "perfect food." It has the protein of meat, the fiber of a whole grain, and the antioxidants, vitamins, and minerals of the best vegetables and fruits. If you don't like tofu and soy milk-there are easy ways to boost your soy intake. Soy nuts and the soy protein used in some protein shakes and bars not only taste great but are very guy-friendly.

Health Nutrition Fitness Customized Meal Training Plan Program Coaches Mountain Dog Diet

Mountain Dog training is what I would call an intense set of exercises and rep schemes designed to push your body to new levels, by not allowing it to adapt to old levels.

Hugh Jackman Deadlifts 435 Pounds

Watch the Broadway and big screen star get closer to a new PR.

The Two-Move Workout

When you’re busy there isn’t always time for a workout. One or two exercises maybe, but not a whole routine. Most of the time you skip it altogether; after all, what good is just a half-hour session? But that’s a mistake. A short workout forces you to perform only the most essential exercises—the ones responsible for most of your gains—with an increased focus and intensity that revs your metabolism harder and keeps your heart rate elevated. Spend the holiday season mastering those cornerstone movements with this routine. When your calendar clears up again in the New Year, you’ll wonder who needs all that “extra” time anyway.

On Trial: Linear Vs. Reverse Linear Periodization

Prosecution: With reverse linear periodization, heavy weight for low reps progressively gives way to less weight and higher reps over several weeks or months. This form of cycling is popular with bodybuilders, especially when prepping for contests. Research also confirms its efficacy.

Essentials: All a Guy Needs to Cook a Decent Meal

Chef and NYC Restaurateur Bill Telepan is going to make that transition easier. He’s provided the no-nonsense, no-soufflé-cup, no-vegetable-juicer, list of everything you need to cook a decent meal. There’s no excess, just 10 items that will move you from a sloppy grilled cheese to a moist grilled chicken. 

The Hangover Workout

One bottle of beer is about 100 worthless calories. It offers no value—it's just junk. Throw back two, three, or four more and you're putting an awfully big dent in your recommended total caloric intake when you add them on top of breakfast, lunch, and dinner. But the followers and believers of balance and moderation like to chill out and have a beer here and there. And if you're a bro, you probably like to pound 30-packs with your fellow brosephs, bromies, and brodudes. Regardless of whether you're a clean-eatin', non-drinkin' fitness freak, or a habitual party-hoppin', liquor-lovin' lunatic, this workout is here to help you wipe the slate clean. Is it probably a better idea to take the day off, pound water, sleep in, and save the training for another day? Probably. But, whatever, just work off the crap now.

Hulking Biceps

For example, let'’s say I a’m doing barbell curls, which is usually my first biceps exercise. I'’ll start with a light weight and do 10 quick reps (still using good form) just to get the biceps warmed up. My next set will again be 10 reps, with a weight that gets difficult to lift on the seventh or eighth rep. For my third set, I'’ll add another 20 pounds and shoot for eight reps. Then, for my final set, I'’ll add another 20 pounds and go for eight again. I struggle to get eight on the third set, so when the fourth set comes around, it'’s a real test of will, after having increased the weight, to try to equal the same number of reps.

7 Best Carbs to Build Muscle

FLEX has compiled this list of seven great high-carb bites that bodybuilders--especially hardgainers--can use to enhance muscle recovery and pack on muscle mass. Keep in mind, these foods are best for bulking and aren't considered to be foundational carbohydrates for precontest bodybuilders or those trying to rip up.

How to Party Better in 2015 and Beyond

When I sat down to talk to rocker and certified party guru Andrew W.K., I fully expected to talk about the particulars of fist-pumping, mosh pit etiquette, and delicate techniques involved in beer chugging. Instead, the man that Stoli has dubbed "Professor of the Party," wearing his trademark dirty white T-shirt, white jeans, and leather boots, launched into what became a philosophical take on the mentality of partying - the party attitude. Andrew W.K. has given motiviational talks at Yale, NYU, Carnegie Mellon, and Oxford Union, among others, on his partying philosophy. If you ask him, partying isn't a event. It's a state of being. And it never has to end.

Flex Wheeler Factoids

Kenneth “Flex” Wheeler was born in Fresno, California, on August 23, 1965, about a month before the inaugural Mr. Olympia in New York City. At age 19, he won the light-heavyweight class at the 1985 AAU Teen Mr. America before switching to NPC events in order to graduate to the IFBB ranks. His overall record as a pro — winning half of his contests — assures his entry into the Hall of Fame in this, his first year of eligibility. Indeed, there are many who would argue that Wheeler should have won the event that began in the year of his birth.

Born Fitness

potential.  Born Fitness represents a mentality where every workout should be enjoyed as much as every dessert should be savored. If you hustle relentlessly and live passionately, but also relax, laugh, and allow yourself to seek happiness instead of perfection, then you are Born fit. For the first time ever Born Fitness is releasing the Be Born Fit t-shirt to the public. This isn't a movement or a lifestyle. It's a state of mind. #BeTheChange

Why You Should Never Skip Legs!

Why You Should Never Skip Legs!

Liam Hemsworth: Dawn of a Rebel

“I grew up on a little island off the coast of Melbourne—a small town, maybe 7,000 people,” he says. “Surfed before school, after school, competitively. We even had surfing as a subject.” He still rides the waves as often as he can. Got out this morning, in fact, and also braved last week’s hurricane-size swells, the biggest L.A. has seen in decades. “I had a good surf last week,” he says. “Smashed my head on a rock.” And that is about as much braggadocio as you’ll get from Hemsworth. “Funny, we get swells like that a lot in Australia, but you wouldn’t have hundreds of people and news reporters on the beach talking about how crazy it is.”

Joe DeFranco 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

Phil Heath Seminar, Part 3: Chasing Dreams

On Thursday October 23, 2014, Phil Heath appeared at Bev Francis Powerhouse Gym for an up-close-and-personal seminar with his fans. No questions were off limits, no answers were sensored. This is Phil - raw, real, and giving back to his fans. Presented by Gifted Nutrition and FLEX Magazine.

Poliquin Group™ 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

Pump Up the Volume for Mass

The authors of the paper admit there is no research looking specifically at the contribution of the pump during exercise to muscle growth, so much of this is just reasonable conjecture. It is true that cell swelling can cause an increase in protein synthesis in most cell types. It is also true that this likely involves mTOR and other signaling pathways shared by other stimuli. However, the cell swelling that occurs after muscle contraction lasts only a few minutes. This is because under in-vivo conditions, the ability to maintain homeostasis of cell volume is critical to the cell’s viability. This is why these reactionary changes in cell volume are very short, lasting only minutes. I concede, that cell swelling produces an anabolic reaction in cell culture studies, but the jury is still out as to the significance of this effect during training and how much it might contribute to growth in the real world when other factors such as altered genetic expression, growth factors, and satellite cells are known to play such a significant role. Having said all this, you can bet that I will continue to try to get the best pump I can every time I train.

Michelle Lewin - Bikini - 2014 IFBB Tampa Pro

Michelle Lewin - Bikini - 2014 IFBB Tampa Pro

MuscleTech Phase8 at

Overall, PHASE8™ contains only high-quality milk-derived protein sources designed to digest at different rates, putting your body in the perfect state for repair and recovery.* Unlike other protein blends, you won’t find any low quality proteins like rice protein in PHASE8™ .

Fighter Diet 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

Joe DeFranco on Twitter

"Uncle Mike" Stehle showing an awesome drill for improving tension at the top of a KB swing. #CPPS #POWER

Get Crushed: Back Squat/Front Squat Combo

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.

Joe DeFranco 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

BodySpace Spokesmodel Search 2015 Presented By Cellucor And Iron Man Magazine -

Top 20 this year? only time will tell. either way you'll can see me on the Iron Man Magazine Naturally Championships stage. TheFitExpo is going to be a Great time next year.

Trainer Q&A: Why is my Lower Back Sore?

Foam rolling on the thoracic spine and glutes, not on the lower back itself, tends to help if the pain wasn’t severe to begin with. If used on the lower back, a foam roller can drive your spine into hyperextension and possibly cause you more pain.

Victor Martinez on Twitter

“ @IFBBVicMartinez : And this is how we do it in Cali ,Colombia @normacarrasquilla I love you! ”

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