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Rousey Beaten by Intellectually Superior Fighter Says Holm's Coach

Winklejohn credits Holly's incredible fighter IQ for her winning performance.

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1
Sagittarius Horoscope for Thursday, November 19, 2015

Thursday, November 19, 2015 - There's an edge to your emotional instability today that encourages you to roll with the unexpected waves coming your way. Don't bother constructing a barrier to keep the changes at bay, for this tired strategy just won't work. Instead, utilize clever Mercury's presence in your 12th House of Soul Consciousness to create a strong spiritual foundation that can't be shaken by external events. No matter how busy you are now, find time to recharge your soul.

2
Ronnie Coleman vs. Jay Cutler

Ronnie Coleman and Jay Cutler's epic battles established their rivalry as the greatest of the past generation. But just because these two legends share 12 Sandows between them doesn't mean they shared the same training philosophies. Here we break down the differences (and similarities) of their training methods.

3
shawn ray on Twitter

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4
Head and Shoulders Above

No amount of training will lengthen clavicles, but Heath still widened his shoulders significantly by expanding his deltoids. The medial delts are of primary importance in breadth, but at least one of the three delt heads (anterior, medial, posterior) plays a substantial role in every mandatory pose except for abs and thigh. Colossal traps can also provide crucial depth in many poses. “I want to maintain my advantage there,” the reigning Mr. O says. “Or expand it. Delts and traps are always going to be a big focus for me.” You can’t lengthen your bones, but, like Heath, you can give the appearance of doing so by making strategic additions.

5
The 10 Strongest Humans to Ever Walk the Earth

We’d like to make it clear that comparing athletes whose peaks came a century apart makes educated speculation a must. First, there’s the issue of chemical enhancement, something obviously not available to a Louis Uni. Second, Todd points out that during the late 19th and early 20th centuries, strength athletes didn’t so much train as give performances on an irregular basis. The strength they displayed for gawking crowds was raw and untrained—and it was their performances that made them stronger, nothing systematic. In this light, we attempted to recognize not just recorded strength but potential strength as well. Call it a metaphysical leveling of the playing field.

6
Making Volcano Traps Erupt

Here’s the bad news: You can’t have great traps without them. Now for the good news: They’ll give you the thickest and highest traps possible. “Deads” are the perfect trapezius exercise, because they combine all total-mass principles for this fractious bodypart: maximum poundage, full range of motion, and intense stress on the traps through all dimensions and from top to bottom. As you start the lift, you’re bent over, which pulls your traps forward and stresses them over their entire area of mass, from bottom to top and side to side. As you raise your body, the stress moves progressively downward, from the top of your traps, across your rhomboids, pulling hard at the lateral extremities. At the top, you “lock out” the lift, shrugging your shoulders up and back, which serves as a peak contraction, especially for your upper traps. As you lower the weight, the entire process is reversed, but with the same beneficial effects. You can’t ask for more. Always do deads.

7
Cutler's Quad Quiz

Not only is he propelled through life on two of the world’s widest wheels, but he has also analyzed how to train, rest and diet to make those legs bigger and better. Do you know what he knows? Jay Cutler is featured frequently in these pages, so you may feel you know all there is to know about his training. OK, hotshot, prove it. Grab a number-two pencil and take the Cutler quad quiz. No cheating (Cutler advocates strict form) and no talking (Cutler believes results should speak for themselves). Those who score a perfect 10 are Cutler quad experts. All others should commit the answers to memory and march to the nearest squat rack.

8
Double-Duty Supplement

Since weight training also has been shown to increase GH levels, scientists from Baylor University (Waco, Texas) designed an experiment to test the combination of melatonin supplements and weight training on GH levels. Sixty active, college-aged men and women were assigned to receive either melatonin or a placebo one hour before a workout. Blood tests were taken a few times before the exercise session. The subjects performed seven sets of high-intensity leg presses to stimulate natural GH release. The results showed that even before the workout began, the men receiving the high-dose melatonin supplement (5 mg) had elevated GH levels. After the training session, men in the low-dose (0.5 mg) and the high-dose (5 mg) groups had elevated GH levels when compared to the placebo group.

9
25 Greatest Power Songs of All Time

First of all, there will be no apologies. Debate? Sure. We can debate all night. But, We’re sorry if you don’t like our picks? Never. This is our list of the 25 greatest songs of all time to get you scowling, growling and heaving iron. We surveyed former and current pro bodybuilders, we collected hundreds of staff picks, and then we made difficult choices - all so we could say without hesitation: Here are the best training songs. Ever. Songs that shoot a visceral rush through your veins. Songs that drive you outside for parking-lot lunges in the cold. Songs that have you screaming like a crazed beast as you make the squat rack your indentured servant. Find these songs. Listen to them. But most important: Play them loud. We've included it all - rock , rap , you name it. So, take a look.

10
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11
4 Tricks to Improve Your Deadlift

Analyze your form and figure out where in the lift you are weak or limited. Is it a struggle to pull the weight off the floor? Or do you have a hard time locking the weight out? Regardless, drill your weakness until it becomes a strong suit. If you have trouble pulling the weight from the floor, try doing some deficit deadlifts. Deficit deadlifts improve the range of motion, which will help you get stronger out of the bottom. If you have trouble locking the weight out, do some rack deadlifts. Rack deadlifts can be done at any angle you choose. If you get stuck around knee height, set the pins at around your knees, load a barbell up and pull. Rack deadlifts will allow you to overload the top portion of the lift.

12 Weekly Twitter Giveaway Terms And Conditions

ELIGIBILITY: The Bodybuilding.com Twitter contest (the "Contest") is open to Twitter members who are 18 years of age and older at the time of entry ("Contestant"). Membership and enrollment in Twitter are free. Contest is open only to legal residents of the United States and the District of Columbia (excluding Puerto Rico, Samoa, Guam, the US Virgin Islands and any other U.S. territories and protectorates, and individuals with an APO or FPO military address). Contestants may not be members of any guild, union or other organization that may prohibit them from participating in this Contest and that would restrict, require due payment or otherwise have the right to oppose such Contestant's participation in this Contest. Employees, contractors, members, and agents of Bodybuilding.com, LLC, Liberty Media Corporation (and companies owned by Liberty Media Corporation), and members of their immediate family (including spouses, parents, siblings, children and their respective spouses) and persons living in the same household with any such individual are ineligible. In order to be eligible, Contestant must follow these Rules.

13
The College Muscle Gym Workout

The workout is designed for body recomposition—gaining muscle while losing fat. To do that, you must alternate muscle groups and work at a brisk pace, which raises levels of lactate in your body and, correspondingly, growth hormone, which promotes muscle gain and fat burning. Training the whole body in one session burns a lot of calories and allows you to work each muscle group more frequently throughout the week (we recommend three days).

14
The 15 Best Pullup Variations

There are few others exercise as timeless and effective as the pullup. But, though tried and true, they can get a bit boring. That's where variations come in. These 15 pullup alternatives will challenge your upper body to score you new levels of muscle growth. But before we get into the exercises, let's cover some basics.

15
Giant Sets for Giant Legs

Whether you train legs or not the giant set below should help you break through your plateaus and new pain barriers. In case you're not familiar with the giant set it's basically a combination of 3 or more exercises with less than 60 seconds rest in-between.

16
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17
H.U.G.E. Superiority Complex

Well, supersetting is not the be-all and end-all of training techniques, but it’s certainly in the conversation when you’re talking about the most effective ways to increase your intensity. Supersets are simply two sets of different exercises performed one after the other without resting between the two. Officially, under the Weider Training Principles vernacular, “supersets” refers to sets done alternately for opposing muscle groups, such as triceps and biceps, and “compound sets” refers to doing two movements for the same muscle group; these days, however, “supersets” is the more commonly used term for any back-to-back exercise combo.

18
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19
I'm Coming Home (To Carbs)

I’m not promising you unlimited carb feasts.  Candies and cookies are carbs too. You can’t just pound refined flour and shotgun cans of soda. And if you eat too much of anything—whether protein, carbs, or fats—they will make you fat and slow you down.  Of course, I want you to enjoy your treats. But you have to earn them by training hard and them making sure about 85% of the time your diet is filled with natural foods that don’t go through much (or any) processing. Think about meat, poultry, fish, vegetables, fruits, grains, and dairy.

20
Arnold Schwarzenegger: Exhaust Your Options

Use this tried-and-true technique to bring up a stubborn pair of quads.

21
Back in Action for More Muscle Gain

The point is time under tension. The longer your muscles work, the more the body gets the message that it had better build them up to handle the stress. Of course, time isn’t the only consideration— otherwise, all marathon runners would have big legs. That’s where tension comes in. Combine long sets with moderate loads and you’ll get your muscles growing fast.

22
Michelle Lewin Shows Off Her Hard Work

Michelle Lewin is one of our favorite athletes, and she has been working hard in the gym this summer and looking like a million dollars on the beach. Check out this gallery and links to the some of the workouts that have her in such killer shape.

23
T NATION on Twitter

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24
5 Best Junk Foods to Eat After a Workout | Eat This Not That

If you're a longtime Eat This, Not That! reader, you're already acquainted with our love of this nostalgic drink. Chocolate milk packs plenty of protein and carb to help you recover from your intense lifting session. Cardiello says, "What many people do not realize is that cow’s milk contains about 80% casein protein and 20% whey protein in addition to a whopping 20 to 25 grams of carbohydrates, which makes it ideal for recovery." Want even more pointers for reaping the benefits of chocolate milk? (Hint: timing is everything.) Check our exclusive Chocolate Milk Diet for a full breakdown of how it works.

25
13 Cold and Flu Remedies That Actually Work

One old saying that holds true: An ounce of prevention equals a pound of cure. “Diet, exercise, and routinely taking care of your body—maintaining good health in general—will help you avoid bad consequences of a cold or influenza,” says Dr. Pritish Tosh, M.D., an Infectious Disease Specialist at the Mayo Clinic in Rochester, Minnesota, and a member of the Mayo Vaccine Research Group.

26
4 Biggest Squatting Myths

Think about the pelvic build. This cue implies that the hip sockets (acetabulae) on every person’s pelvis are located in exactly the same place. Common sense would say that it’s not true. Just like someone’s eyes or ears, it slightly varies from person to person. You need to set up in a place that promotes the best depth for your skeleton. A narrower stance will probably work better for someone whose acetabulae are placed slightly towards the front of the pelvis. A wider stance will work better for one whose acetabulae are towards the outside of the pelvis. Not following your body in this regard may lead to clearance issues when the ball and socket joint of the hip are restricted due to your stance.

27
4 Ways to Become Better

How does giving more make your life better? Giving is the ultimate test of passion. When you do something with no expectation in return, you easily find what fuels you. (And conversely, what doesn’t.) You also learn about your ability to communicate, lead, and follow tasks that might be outside of your comfort zone. All of these are valuable but oftentimes they are learned in a pressure situation, like your job. When you can build capabilities in a less stressful situation (such as when you’re volunteering your time), you remove many of those barriers and grow as a person in ways you would never expect. Many of my best lessons in leadership came not from running a company but while tutoring inner city children during my spare time.

28
Adding Muscle At Any Age: Defying Genetics and Designing A Muscle Building Workout

The process of adding muscle to your body is known as hypertrophy. For years people tried to separate hypertrophy into two different types: myofibrillar vs. sarcoplasmic. In the simplest sense, myofibrillar refers to increasing the size of your muscle fibers, whereas sarcoplasmic refers to an increase in the volume of fluid in your muscles. The latter is oftentimes known as “the pump” as it refers to the fluid in and around your muscles, which consists of water, minerals, and carbohydrates (glycogen).

29
3 Awesome Push-Up Variations You Need to Do

Don’t let the name fool you — you don’t have to have any breakdancing skills to be able to do this variation. All you need is the desire to do a push-up variation that really challenges your core musculature while you also hitting your chest, shoulders and triceps. Not to mention, this one will impress your friends at the gym.

30
Off-Season Cardio is "A Must" for Bodybuilders

Why bodybuilders should keep doing cardio in the off-season

31
5 HIIT Kettlebell Workouts for Fat Loss

DIRECTIONS Partner 1 holds a  plank  while partner 2 performs 10 reps of the kettlebell clean and press, with one kettlebell in each hand. Without rest, partner 1 then performs 10 reps of the clean and press while partner 2 holds a plank. Repeat this for nine reps and continue counting down to 1 rep. Rest for 5 minutes and repeat the workout, but this time, start at 1 rep and count up to 10 reps. THE WORKOUT Set 1 Partner 1: Plank Partner 2: 10 KB Clean and Press Partner 1: 10 KB Clean and Press Partner 2: Plank

32
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33
8 Great Tips for a Better Bench Press

In this "How To Bench" video, you’ll learn the perfect elbow correction, why leg drive is important for a big bench, how to setup your arch and upper back, plus a whole lot more. This video teaches you that the bench is a full body lift, not just an upper body exercise.

34
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35
Longer & Stronger

Well, not really. Study after study proves what’s a relatively obvious fact: A greater range of motion produces greater gains in strength and hypertrophy. Repping through a longer range of motion, after all, means the muscles are under stress longer — otherwise known as time under tension — leading to not only greater amounts of muscle damage but also the resulting repair and growth.

36
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 percent 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 >>>

37
The 10 Best Stretches For Men, According to 10 Trainers

How to do it: Lower yourself onto your knees, and use your hands to support your body weight. Lift your left knee and rest the sole of that foot on the floor, so it’s bent at a 90-degree angle and directly below your knee. Exhale, and lean forward until you feel the stretch in your upper thigh and hip flexors. Your right knee and toes should be in contact with the floor throughout the entire stretch. Use your abdominal muscles to keep your back straight and your spine supported. Hold the stretch for 30 seconds. Come back to the starting position, and complete the stretch on your right side.    What it does: “By engaging your glutes, you can stretch your psoas muscles (hip flexors), which is hugely important for people who sit most of the time or have frequent back pain,” says personal trainer, Nick Rodocoy .    When to do it: It's always best to do this stretch when your muscles are warm, like right after a workout, or when you get out of the shower.

38
Bodybuilding.com on Twitter

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39
T NATION on Twitter

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40
Dwayne Johnson on Twitter

Me and @KevinHart4real . Iconic action movie. He's behind me and scared shitless.. again. #BigJohnson @CentralIntel pic.twitter.com/59Yn8ESYuK

41
The Truth About How to Boost Metabolism | Eat This Not That

You’ve probably read that hot sauce can boost your metabolism, and in fact, that’s true. But what if you don’t like spices? Now, there’s new research to suggest more-palatable, mild peppers may have the same calorie-burning potential—minus the agony! Study findings presented at the Experimental Biology meeting in Anaheim, California, suggest the compound dihydrocapsiate (DCT), capsaicin’s non-spicy cousin, is equally effective. In fact, participants who ate the most DCT from mild peppers experienced a metabolic boost that was nearly double the placebo group.

42
BPI Sports Whey-HD at Bodybuilding.com

My name is James Grage and I am no stranger to adversity. After surviving a car accident that ejected me 95 feet from my demolished car, I was told by doctors that my body would never be the same again. Taking that challenge head on, I made it my mission to get back in the gym, build myself back up, and improve the quality of my life. I started with eating the right foods and taking the right nutritional supplements. With all the hard work, sweat, and tears that I was putting in, I needed to know, without a shadow of a doubt, that the supplements I was taking were working as hard as I was. That the ingredients I was putting into my body were clean, pure and effective. Unfortunately I always doubted that I was getting the quality that I desired.

43 http://main.poliquingroup.com/ArticlesMultimedia/Articles/Article/1403/Five_Reasons_To_Eat_Carbs_At_Night.aspx

The take away is that many people find they have more energy and better cognitive focus by favoring high-protein foods in the morning and getting their carbs at night. The nighttime carb intake appears to be key—people on low-carb diets often report trouble sleeping and may find themselves with chronically depleted muscle glycogen stores if they exercise regularly.

44
Kevin Hart on Twitter

When I said I feel I like we should go with something with a little more BANG I was talking about this @TheRock pic.twitter.com/hO1YF4a5Rj

45
15 Lightweight Sweaters for Men

These 15 stylish pullovers cover you up in a light layer of warmth. Add a chunky cotton cable-knit sweater over your favorite flannel, or a paper-thin merino wool sweater under your suit jacket and over your tie at work. Keep it classic with a solid or a simple stripe, or add some depth with a marled option. What's more, there are options here that range from $16 to $1,895 (hey, we can dream, right?). Regardless of what your budget is, don't let the thought of adding another layer deter you from still looking your best.

46 http://main.poliquingroup.com/ArticlesMultimedia/Articles/Article/1404/Add_Tart_Cherries_to_Your_Diet_for_Better_Sleep_Better_and_Faster_Recovery.aspx

Add tart cherries to your diet to improve sleep and recover faster after intense training. Tart cherries are proving to be a wonder food. In addition to curing insomnia and decreasing muscle pain after strenuous running, they have been shown to decrease oxidative stress and lower chronic inflammation due to their high antioxidant content. Tart cherries also have a very low glycemic response, meaning they can support insulin sensitivity.

47
The Slam Ball Workout for Maximum Muscle Power

Challenge your aerobic capacity and throw some weight around with this tough (and surprisingly fun) workout routine.

48
5 Training Techniques for Greater Athleticism

Phenom athletes like Adrian Peterson (our October 2008 cover model) and Olympic legend Michael Phelps employ all the tricks of the trade when it comes to training for their sport. Here are five sport-specific training tips to add to your program, courtesy of Jim Ryno, owner of LIFT, a private personal training facility in Ramsey, New Jersey and former trainer to the likes of professional athletes Hershel Walker (NFL), Ron Harper (NBA) and Tommy Maddox (NFL).

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Our ancestors probably didn’t get 8 hours a night, either

The reason may have to do with sleep temperature. The people studied consistently slept during the nightly period of declining ambient temperature, Siegel found. Invariably, they woke up when temperatures, having fallen all night, hit the lowest point in the 24-hour period. This was the case even when the lowest temperature occurred after daybreak. The pattern resulted in roughly the same wake-up time each morning, a habit long recommended for treating sleep disorders.

50
Get Super Strength With Strongman Training

Watching historic strongmen on TV like Bill Kazmaier and Magnus Ver Magnusson leaves you in awe of the brute strength of these competitors. Along with impressive physiques, strongmen competitors also have incredible levels of conditioning. Don’t believe it? Try lifting a heavy log over your head as many times as possibly in 75 seconds or holding 250+ lbs. in each hand and walk as fast as possible down the length of a 75m course. Combine that with a grueling schedule of 6-7 total events testing strength, stamina and endurance and you get some extremely fit competitors.

51 The Rock Lands Hot Lead Actress For Baywatch
52 What USPLabs & Holly Holm Share in Common
53 Cardio Cycling
54 20-Minute Brute Strength Kettlebell Couplets
55 The Zach Even - Esh STRONG Life Podcast by Zach Even-Esh on iTunes
56 http://www.ernlive.com/show/mens-health-live/133/episodes/holiday-over-eating-segment-1-152
57 Renaissance Woman
58 10 Exercises That Work Your Arms to Exhaustion
59 T NATION on Twitter
60 Fifth Harmony on Twitter
61 Jump Like an NBA Player
62 T NATION on Twitter
63 How Much Sex Is Too Much Sex?
64 JudyECarney on Twitter
65 Ronnie Coleman on Twitter
66 Lose Fat Fast
67 The 5 Mistakes You Must Avoid If You Want to Build Stronger Legs
68 Adam Bornstein Talks Health Mistakes, Personalized Solutions, & the Born Fitness Family
69 The Workout to Trash Your Triceps
70 Chad Wesley Smith - Having The Courage To Be Great
71 Elite Daily on Twitter
72 Mike Titan O'Hearn on Twitter
73 T NATION on Twitter
74 Spicy Kung Pao Chicken!
75 Get Arnold Schwarzenegger's Chest
76 Lone Survivor + Mikko Salo Inspired Workout
77 Biotest on Twitter
78 Confused About Training? Don't Be....
79 LordSki on Twitter
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81 Mike Titan O'Hearn on Periscope: "Go time"
82 This Sex Position Could Break Your Penis
83 Sandbag Training
84 dynamic plank walks
85 Fighter Diet News
86 People magazine on Twitter
87 10 Protein-Rich Slow Cooker Recipes
88 Fit Fuel: Provençal Roasted Halibut
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92 9 Most Underrated Leg-Training Tips
93 Salty Yoga: Should You Try It?
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