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Thrill and Agony: UFC Releases New Rousey vs. Holm Footage

Get a behind-the-scenes look at the epic aftermath.

Gonna Fly Now: A Complete List of All the Exercises From Every "Rocky" Training Montage

From Philadelphia to Siberia and back, every move you need to get jacked like the Italian Stallion himself. Chasing chickens is optional.

Butt Bible Kit #3- Admission & Full Stack & More (advanced)

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Top News
1
Sagittarius Horoscope for Friday, November 20, 2015

Friday, November 20, 2015 - Your thinking shifts today as you grow less interested in prolonging a recent drama. Mercury steps into your farseeing sign, drawing your attention toward the intriguing adventures down the road. You may try to avoid negativity or jealousy, but can't get past your feelings in the present moment. You prefer to take the high road and move on, but denial won't solve the underlying problems. Your friends might offer useful advice, but you will have to ask nicely for their help before they're willing to give it.

2
4 Moves to Build Abs of Steel

Obtaining a flat stomach or a set of 6-pack of abs takes a lot of work and discipline. You need to eat quality foods in the proper portions and workout hard at least three days a week to get in shape. But there is some so called "mental" benefits from training your abdominals. Feeling your midsection work hard for some reason gives us the feeling that we are making some progress to reduce our waistline. As a trainer, I know that just because I am hammering away at various abs exercises does not mean that I will magically get a nice six-pack .

3
Revitalize Your Abdominal Workouts

The other thing that makes this routine unique is the inclusion of the vacuum. Your internal abs aid in your breathing and posture, and strengthening them can help prevent or relieve lower back pain, assist stabilization during lifts like squats and deadlifts and even slim your waistline. You’ve probably noticed that even some ripped bodybuilders have trouble holding their bellies in. This is, in part, because of structural weakness in their transverse abs. The best way to strengthen this area is the vacuum — an isometric exercise you can perform anywhere. Exhale and simultaneously suck your midsection in as far as possible, and hold for as long as you can (up to one minute) while you continue breathing. If this starts to feel easy, pull your waist in harder. Each hold is one set.

4
8 Things You Should Know About Protein

Get the scoop on this essential macronutrient for optimal muscle gains and training performance.

5
Dorian Yates' Expert Advice on Building a Huge Chest

I’ve seen so many trainers get caught up in the hype of the big bench. It’s almost like an addiction for some. They call themselves bodybuilders, yet the first thing they do on chest day is run to the flat bench and pile on as much weight as they can, regardless of their ability to use proper form. I can certainly understand the appeal of being strong and of besting your last workout, but never at the expense of the true goal of any bodybuilder, which is building muscle.

6
The 7 Granddaddy Laws of Training

So, when you are creating a program for yourself or your athletes you need to make sure that all of these laws are being followed. The art of programming is knowing how and when to adjust variables, while still adhering to the laws of training. This is why I am in constant communication with my online clients, feedback is crucial to the process.

7
Trick Out Some Killer Triceps

This is a great move, but typically you need a partner to place weight across your lap. If you don’t have a partner, sit on one bench and set the weight across your lap, then put your hands in position. Next, place one foot at a time on the opposite bench before you press upward onto your hands and move your glutes off the bench. At the end of the set, sit back up on the bench and remove one foot at a time from the opposite bench.

8
Arnold Schwarzenegger: I Am A Bodybuilder

I’ve been a movie star, businessman, political leader, and many other things in my life, but my first great accomplishment was becoming a bodybuilder, and that gave me the physique that got me noticed, along with the work ethic and focus that helped make all my other dreams come true. So no matter what projects I’m tackling next, I like to remind people where it all started, and that bodybuilding means more than just muscular men in trunks posing on a stage. And it never becomes any less important, regardless of how much money you have or what direction your life takes. I still work out every day, not just to stay fit but to clear my head and keep the habit of setting and achieving goals.

9
Keep Building Muscle as You Get Older

better lean muscle shape, and improving muscle density and quality.  If you have the self-control to do this, it pays of in a big way. I personally have found that the years from my 35th until now have been my most productive years by far. So while I haven’t been putting on massive amounts of muscle due to age as well as to engaging in other types of training (like MMA), I have in my bodybuilding training been more attendant to the quality and refinement of my physique. My training routines, as a result, have become much shorter and more efficient. I’ve been less focused on the poundage moved and more on the “feeling” of the muscle contracting.

10
Strongman Sex Positions to Make Her Climax Tonight

There is only one way to know that you’ve done well in bed. I don’t care how good you think you are at spotting a real female orgasm. In fact, I’m willing to bet the best acting gets done in the sheets. Not even her friends would know she’s faking, let alone you in your caveman-like hormonal man stupor.

11
Men's Fitness on the App Store

We are unable to find iTunes on your computer. To download the free app Men's Fitness by American Media Inc., get iTunes now.

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
BSN Syntha-6 at Bodybuilding.com

SYNTHA-6® is an ultra-premium protein powder with 22g protein per serving and is BSN®'s best-tasting protein on the market. SYNTHA-6® not only includes essential amino acids and essential fatty acids, but is also an excellent source of fiber, which makes it a nutritious and multi-functional protein supplement. SYNTHA-6® is the go-to protein for any nutrition or exercise regimen because it is designed to suit a variety of active lifestyles and diet plans. And with SYNTHA-6®, the high standard of quality protein comes with taste to match, thanks to BSN®'s exclusive flavor technology.

14
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

15
Weights or Cardio

When combining cardio and weights in the same session, do cardio first, keep the time at or less than 30 minutes, and include intervals. Post-workout, consume at least 20 grams of high-quality whey protein and as many carbs as your diet will allow. - FLEX

16
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.

17
How to Get Shredded Like Michael B. Jordan in "Creed"

Our December 2015 cover star got seriously ripped to play Rocky Balboa's protégé. Here's how you can do the same.

18
Weider Principle: The Reverse Pyramid

On a given exercise, pick a weight for your first set that you can do for only 6–8 reps. Complete that set, then decrease weight for set 2 by 10–20% and complete 8–10 reps. Repeat the weight decrease for sets 3 and 4 so that you're doing 10-12 and 12-15 reps, respectively. Reverse pyramids can be used on virtually any exercise for any muscle group.

19
Big Ramy Trains Arms

The crucial thing for Ramy when working arms is to lock his elbow(s) in place from the first rep to the last. Cheating would allow him to hoist heavier weights, but it would also rob him of the control he wants to exert on his targeted muscles, and increase the odds of a strain or—worst yet—a tear.

20
DOWNLOAD THE 60 DAY REVOLUTION COMPLETE WORKOUT PLAN

1. How To Enter: Beginning at 12:01 a.m. (EST) on August 4, 2015, visit www.muscleandfitness.com/60dayrevolution and follow the entry directions. Each entry must contain answers to the questions posed to qualify for the drawing. (At that time, you will also be able to follow the directions to download the 60 Day Revolution workout program PDF). All entries must be received no later than 11:59 p.m. (EST) on December 31, 2015. Only one internet entry per person and per e-mail address will be accepted. Subsequent entries will be disqualified. Subsequent attempts made by the same individual to submit multiple internet entries by using multiple e-mail addresses or otherwise will be disqualified. In the event of a dispute over the identity of an online entrant, entry will be deemed submitted by the authorized account holder of the e-mail address associated with the entry. Authorized account holder is defined as the person assigned to an e-mail address by an Internet access provider, on-line service provider or other organization responsible for assigning e-mail addresses. All materials submitted become the property of Weider Publications, LLC ("Sponsor") and will not be returned.

21
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.

22
Walk this Way for More Muscle

Farmer’s walks can be part of a legs or back day. If you really want to try something wild, do an entire strongman events day. Furthermore, farmer’s walks can aid in taking your physique and functionality to a fundamentally new level. For the bouncer at the king and stab honky tonk to the lady that wants to improve her tennis game, look no further than the farmer’s walk.

23
9 Habits of Profoundly Influential People

Influential people propel themselves and everyone around them toward bigger and better things. Here's how you can increase your influence.

24
No Weights, No Problem

No-weight calf raises can be done virtually anywhere. Stand barefoot with the balls of your feet on the edge of a step. Holding a rail for balance, rise up and down as far as possible on the balls of your feet. This exercise can also be performed on a flat surface, focusing on the contraction and relying on the strength of your feet and calves for balance. This can be done either standing or squatting. The latter method approximates seated calf raises and thus targets your soleus. Aim for at least 30 reps, squeezing hard during contractions. Another option is one-leg calf raises, performed by hooking one foot behind the opposite ankle and holding something sturdy for balance. By doubling the resistance of their two-leg brethren, one-leg calf raises require fewer reps.

25
So Now Kale is Bad For You?

This wasn’t some blog. It was a major magazine doing an even more major disservice. And they should be embarrassed for publishing this food-shaming post. Here’s why: Writing health content comes with a social responsibility. People will read this and instead of consulting with a nutritionist or doctor, they’ll treat it as gospel. Maybe not everyone, but enough people that it will impact eating behaviors in a very dangerous way. So if you’re unwilling to respect and acknowledge that responsibility then you just shouldn’t be creating health content.

26
Joe DeFranco's Industrial Strength Show by Joe DeFranco on iTunes

I have been waiting for Joe D to put out a podcast for the longest time! And once again Joe has over delivered to his audience. The first show was jam-packed with so much info I can't imagine how good the rest of the shows will be. DeFranco is the most well rounded coach in the world so I expect lots of great training information for a wide range of athletes and washed up meatheads (Joe's term for former athletes) alike. He also has a knack for making things very simple and practical. Whether you're training for the NFL Combine, looking to improve your running form, or trying to get abs for the summer, this should be your #1 podcast. I could listen to this guy speak all day. Kudos coach D. Jon (DeFranco follower since 2006)

27
The Top Iron Maidens of 2013

We pay tribute to the beautiful ladies that lit up our site this year!

28
What Exactly is "Training to Failure"?

In your books, you talk a lot about training to failure, but I’m having a tough time figuring out exactly what failure is for me. Is it when I can’t lift the weight for one more rep, or is it when I can’t use my muscles at all, even with assistance? Please explain.

29
FighterDiet 12-Week Challenge

Join the Daily Interaction with members & pauline

30
8 Cardio Workouts for the Guy Who Hates Cardio Workouts

Torch fat, build muscle, and boost endurance with these eight brutal cardio routines that don't suck.

31
Hitting All The Angles For Bigger Pecs

But there is one typical mistake that lifters sometimes make that perfectly illustrates the importance of arm angle, relative to your torso. Some trainees may end up turning a flat bench press into what is essentially a decline movement without even realizing it. That’s because they have strayed from the desired lift due to a pronounced arch in the back. This exaggeration in the back changes the angle of movement of the arm in relationship to the torso enough that the body’s motion during the lift is effectively changed from a flat bench into a slight decline.

32
Fast Food Won't Completely Destroy You

The results from this experiment showed that the athletes were able to do their workout just as quickly and efficiently after eating like a pig compared to throwing back energy cubes. As for the blood tests indicated that those who consumed fast food had higher levels of muscle glycogen than those who ate the more nutritious post-workout meal. There also wasn't a difference in insulin, glucose, cholesterol, or triglyceride levels, and the athletes didn't feel sick after packing away a greasy meal.

33
High Protein Healthier Nachos

Nachos don’t have to be a bad snack. In fact, they can be a protein loaded meal, if you make them the right way and are willing to make a few substitutions that maintain the taste but sacrifice some nutritional gut bombs (the type you don’t want). These are protein packed nachos. Perfect for a snack and always good for any sporting event.

34
Endurance Athletes Burn Twice as Much Fat on Low-Carb Diets

By measuring gas exchange repeatedly during the treadmill test, the researchers determined the athletes’ maximum oxygen intake to, in turn, measure their carb- and fat-burning rates. On average, the two groups didn’t really differ in how much oxygen they consumed or how much energy they exerted, but fat-burning rates during prolonged exercise were about twice as high in low-carb athletes than high-carb athletes (1.5 versus .67 grams per minute, respectively). And the average contribution of fat as fuel during the long-distance run was 88 percent and 56 percent, respectively.

35
Dead Simple: Add 100 Pounds to Your Deadlift

Power bodybuilding transcends lifting. It’s a philosophy. Any workouts I prescribe here need more than the right math to work properly. The caveat to all my programs is always the same: Unless you’re looking for a war when you go into the gym and you’re ready to attack the iron, it won’t work. This is doubly true for the off-season deadlift program I’ve got for you. You’re going to deadlift twice a week for four weeks, working up to 80% of your new target PR each time. After a deload in the fifth week, in which you’ll do some light lifting or other recreational physical activity, you’ll be primed to hit your new PR in Week 6. In addition to requiring a warrior’s mentality, this program demands that you eat a lot and get plenty of sleep to ensure proper recovery. Bear down and get after it. A 100-pound strength gain is just a few short weeks away.

36
No Carbs Required

You need two things to build muscle: protein and fat. That one’s pretty much a no-brainer, and no one in their right mind hopes to add slabs of muscle without downing plates of protein. Fat may not be at the forefront of thought for muscle gain, but it’s necessary, too—it’s the stuff that gives cells shape and structure. Carbs, however, do nothing structurally. They get converted to glycogen, which can be stored inside muscle tissue, but they’re not part of the muscle fiber. Yet, countless yams and cups of rice go down the gullet each day to promote muscle growth, and research from the American Journal of Physiology-Endocrinology and Metabolism shows that carbs don’t build muscle, but they speed up the process. That’s the whole point of battling with iron day-in and day-out: not only to grow slabs of muscle but also to layer on the fibers as quickly as possible. Carbs amplify our efforts under the bar.

37
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38
Dave Tate's 13,909 Calorie Cheat Meal! - elitefts.com

Dave Tate's 13,909 Calorie Cheat Meal! - elitefts.com

39
Bodybuilding.com 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

40
Bodyweight Workouts For Fat Loss: Do They Work?

By now, most of you know that high intensity interval training (the ever popular “HIIT”) is great for fat loss. But there are some rules for really making it work. You’ll read all about effective forms of HIIT lasting as short as 4 minutes (the Tabata method) and topping out around 15 minutes. The reasons being the workouts are effective because of the intensity and not the duration.

41
5 Cures For Sore Muscles That Really Work

Desperately seeking relief for sore muscles after a hard workout or a day on the slopes? Look no further.

42
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

43
Are You Really Overtraining? (Or Just A Little Sore)

If you’re concerned that you’re not recovering correctly, test your heart rate again. If your resting heart rate is significantly elevated, there’s a good chance you’re pushing too hard and need a break. Or, you can try HRV (such as the product by BioForce), which assesses your heart rate variability and provides biofeedback on your stress levels and recovery. It can indicate what days are best to push hard or back off. It’s new technology that makes it much easier to “listen to your body.”

44
Dwayne Johnson 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

45
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

46
The Root 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

47
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

48
Get Symmetrical for More Muscle

Loaded carries are a very underused form of strength training. No other exercise transfers over into real life more than a loaded carry. No matter what our age or background is, at some point, we will have to pick up and carry heavy objects. The suit case carry mimics carrying a heavy load in one hand by our sides. You simply pick up a dumbbell or kettlebell that would be tough to carry for 40 meters, or so. The suit case carry helps improve core, oblique, upper-back and grip strength all in one. As you carry the load the key is to not favor one side. Instead, keep good posture and look as symmetrical as possible. 3 sets walking 40 meters or so each side.

49
USA TODAY Life 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

50
Workout Finisher: Build Bigger Shoulders

Add the following finisher to the end of your workout for a complete shoulder workout. Always finish your workout with some foam rolling and soft tissue work with either a foam roller or tennis ball to help increase blood flow and break up knots in muscle and connective tissue.

51 T NATION on Twitter
52 Why a Bigger Back Means Better Balance
53 BulliedButNotBroken on Twitter
54 Start Shredding Killer Abs
55 Entertainment Weekly on Twitter
56 Sports Injuries: The 8 Most Common Injuries
57 The Arnold Fans on Twitter
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59 Ask Men's Fitness: Because I cycle, I have big quads, so I’m having a tough time finding jeans that actually fit. What can I do?
60 Zach Even - Esh on Twitter
61 T Nation on Instagram: “T-Nation.com #tnation #benchpress”
62 Primary Chest, Shoulder & Triceps Workout
63 Isaac - Lift Studios on Twitter
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66 How Trail Running Can Transform Your Body
67 20 Women on What They Really Want in a Gift This Holiday Season
68 T NATION on Twitter
69 Squat Stronger
70 Ask Men's Fitness: How Much Should I Vary My Speed During Sex?
71 Joe Pietaro on Twitter
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73 Joe Pietaro on Twitter
74 The Made Man's Guide to Grooming
75 Fighter Diet on Twitter
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77 Behind the Scenes: Michael B. Jordan December 2015 Cover Shoot
78 How To Get Strong WITHOUT Gaining Weight - Official Website of Joe DeFranco & DeFranco’s Gym!
79 The 7 Best Protein-Rich Dessert Recipes
80 Vincent Dizenzo on Twitter
81 The Ultimate Ceviche Recipe
82 T NATION on Twitter
83 shawn ray on Periscope: "Shawn Ray by the Pool, ask your Questions now!"
84 The Truth About Continuing Education
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86 Over 40 Workout for Ripped Arms
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