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The Best Motivational Tip Ever

A dream that's yours alone can seem elusive and distant. But when someone else is hammering at the same dream, incredible results can happen quickly. Team up to conquer big lifts and big goals.

Powerbuilding: Week 4

A little bit of a transition from powerbuilding to meet prep, with some easy 5s and good hypertrophy accessory!

Arnold Schwarzenegger Hands Out Free Turkeys

The Oak and son Patrick teamed up to help the needy get their protein this Thanksgiving.

Why the CrossFit Games Are Moving to Madison, Wisconsin

After ten years in California, the The Sport of Fitness™ battle royale will ship up to the "Capital of the Midwest" through 2019.

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Mass-Building Misfires: 8 Reasons You're Not Gaining

If you're already eating too little, adding cardio and expending more calories will make mass dang near impossible to come by. Don't get me wrong, if you want to build mass and lose body fat at the same time, the right type of cardio is crucial. But your first priority should be resistance training. Feel free to add in a cardio session here or there—but not at the expense of your recovery.

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3 Stances to Build Legendary Quads

A recent study from the University of Padova concluded that a wide stance produced some of the same muscular activation as a narrow stance. Subjects saw results in the quads, adductor major, vastus medialis and lateralis -- basically everywhere except the glutes. That said, there's definitely a benefit in changing up your stances to see which muscles are feeling it the most.

5 Adventure Travel Trips to Go on in December

Here’s proof there’s more to a Great Lakes winter than ice fishing, pond hockey, and watching the Packers. Join locals and pro cyclists from across the U.S. to shred the white stuff on four-inch-wide knobby tires in the Great Lakes Fat Bike Series’ first race. The 26-mile course winds its way over glacial ridges, through wooded singletrack, and along a limestone railroad bed before spitting you out at a rollicking party where beer and a DJ await.

Supplement Your Mass

We know why you’ve neglected to step it up – with so many different supplements on the market today, you don’t know what to take, when to take it or how much of it to take. Well, leave the planning to us. Here, we give you a supplement plan for gaining mass that starts simple and progresses steadily, brining you to a hardcore mass supplement program while building big time muscle along the way.

The 30-Minute High-Intensity Holiday Weight Loss Plan

For all the time it takes you to go through the basics of building lean muscle mass , just a week or two of high-stress coupled with mindless snacking, partying, and back-to-back-to-back binge dinners can do some serious damage—and quick. You know what it's like. With every passing day and awkward office holiday party, the lines that define your abs slowly smooth out into a belly. The best way to combat the holiday bloat is to keep your game up—no matter how much, or little, time you have. Feel free to dabble in the finger food, but accept the fact that you'll inevitably gain fat unless you've got a counter attack.

7 Workout Routines for Better Sex

Mobility and strength are essential if you want to perform at your best in the bedroom—you have to be flexible. Here's a workout routine that will work your body holistically, so that every muscle group functions cohesively—rather than bulking random show muscles. This routine will also help you nail some of those not-so-basic positions.

4 Smart Tips to Keep You from Spending All Your Money

As if you need someone to tell you it’s smart to max out your 401(k).You probably also know not to fork over 50% of your income for rent. And of course you get that buying a pumpkin-spice latte every morning is a terrible idea—in more ways than one.

Tip: Build Calves With 8-Second Reps | T Nation

It's not your muscle belly length or insertion points. It's that you don't know how to train your calves in a way that'll get them to respond. The calves play a part in helping the hamstrings with knee flexion. The lesser-known muscles of the deep flexor group also work to maintain the medial arch and prevent pronation of the ankle which (along with a weak glute medius) can contribute to "knee cave" or valgus collapse.

6 Things Experienced Lifters Do Every Day

Experienced lifters look at this as a lifestyle, not just a program. They know that drinking water, sleep, eating correctly, and staying in the weight room will only pay off if they are consistent. Sure, they may miss a meal here and there and even some workouts, but they know that being consistent for the long haul is where it's at. They never totally get out of the lifting game for extended periods of time and pay attention to their diet. They think about it each day, just like taking a shower and brushing their teeth. If you are not doing something to improve your body each day, you will have a tougher time calling yourself a true lifter.

6 Ways To Avoid Gaining Fat This Winter

You may consider the holiday feasting period over at the start of the New Year, but several holidays still offer the overindulgence: Valentine’s Day, St. Patrick’s Day, and even Super Bowl Sunday. To avoid binging at every occasion, tackle your holiday events with an eating strategy. First, eat something small, yet filling, with both protein and fiber an hour or two before the event. You’ll be less likely to overindulge if you attend the meal slightly hungrier, but not starving. Next, prepare to allow yourself an indulgence or two – whether that’s a little portion of a creamy side dish or a small holiday treat for dessert. Research suggests that depriving yourself of such sweet teats can trigger overeating. And while feasting, serve yourself on a smaller plate – that way you’re more likely to keep portion sizes in-check. Lastly, focus on the company, not the food, and engage in good conversation.

This Is Your Body on 2 Weeks of No Exercise

“Aerobic and endurance fitness reduce a lot faster than muscle mass—it’s the performance factor that is reduced the fastest,” says Weiss. Physiologically, the changes are stark, too. Weiss says: Stroke volume (the amount of blood pumped out of the heart to the body) reduces, the size of mitochondria (the power plants within a cell, linked to fitness health) reduce by almost 50 percent, heart rate increases, cardiac output reduces, and your VO2 max—or the maximum volume of oxygen an athlete can use (a gold standard of physical fitness) decreases about one percent a day.   Another setback: Your lactate threshold—or how hard and long you can work out until your muscles tell you to stop—begins to drop, says Holland. (This stinks because working out at or close to your lactate threshold is a great way to build fitness; if yours is low you won’t last very long, and thus you’ll reap fewer benefits from a gym session.) “You begin to lose endurance capability as well as the ability to perform at higher intensities,” adds Holland.

The Craziest Thing You've Seen in the Gym | T Nation

Another thing I remember happened at a bodybuilding contest instead of at a gym. It was intermission and a screaming crowd in the lobby had formed a circle around something I couldn't see. I stood up on my toes and craned my neck and saw a female bodybuilder named Sally McNeil, tight, glittery dress pulled up over her hips, sitting astride another girl in a glittery dress. Sally had the girl's head in her hands and she was repeatedly slamming it into the floor tiles.

Add One Inch to Your Arms in One Month

The key to serious size is to take that mythical, only-in-the-gym pump and turn it into permanent muscle. Sure, you can do some fast back-to-back exercises and push your pump through the roof—causing your clothing to fit tight—but just a few short hours later, that pump is gone, and you don’t have the muscle to show for it. The answer to this dilemma is to combine pump-type training with permanent size- and strength-building exercises, then allow for maximal recovery before beating your muscles into submission in the next workout.

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.

Hangover Cures That Actually Work

And the hunt has gone on for millennia: The Romans tried to ease wine-soaked headaches by eating fried canaries. The Greeks opted for big bowls of cabbage. The Namibians drank buffalo milk, the Mongolians used pickled sheep eyeballs, and my buddy’s Uncle Steve—well, let’s just say he turned to “hair of the dog.” (Not a good idea—just ask his wife.)

Tip: The Upper Chest Push-Up | T Nation

That gives you an easy way to offset all the work you do for the lower part of the chest. Go slowly on the eccentric or lowering portion of the push-up until you gain some mastery; you don't want to give the ground a head butt.

Best Grips for Big Lats

A comprehensive study comparing three different grips for lat pulldowns.

Protein Peanut Butter Cups

The dessert that finally makes any diet easier to enjoy and allows you to satisfy your cravings for sweets. If it sounds too good to be true, then it probably is. The cliche applies to most concepts in fitness and nutrition, but it’s not the case if you’ve mastered the art of healthy dessert. While you...

Tip: A Supplement for Muscle Gain & Athleticism | T Nation

A new study on this legal supplement showed dramatic increases in strength, muscle size, and athleticism. Take a look.

8 Ways to Step Up Your Fitness Game

Exercising is different from training. Going to the gym or going for a run is great; you'll definitely get in better shape by doing those things, but without a definitive result in mind, you're not really training. To reach your fitness goals, you'll need to start a training plan, maximize movement efficiency, and make your life more conducive to overcoming any obstacles that may get in the way of achieving results.

How to Build Muscle: The Best Foods for Bulking Up Without Getting a Fat Belly

*We’ve excluded grains and vegetables from this list. Grains such as oats and wheat contain compounds that make them difficult to digest for many people and can cause stomach upset and bloating. However, if you feel you do fine on these foods, you're welcome to consume them in small doses, but make starches such as potatoes and rice your main carb sources. Green vegetables, on the other hand, should be consumed liberally, but because of their very low caloric value, aren't to be counted toward your daily calorie and macronutrient totals.

The Dieter's Secret Weapon

Dopamine is a neurotransmitter released from the hypothalamus that blocks the release of prolactin from the anterior lobe of the pituitary. One of its main functions is to act on the sympathetic nervous system to elicit effects such as: Excitement, high blood pressure, motivational energy, and impulsive behavior. For example, when a male engages in sexual intercourse, he reaches peak dopamine levels while climaxing, then immediately after intense pleasure prolactin floods his system which induces opposite effects. ■ HIGH dopamine and low prolactin ■ LOW dopamine and high prolactin When a person is meticulously dieting to achieve extremely low body fat levels, a cascade of effects begin to take place as fat cells begin to shrink. Neurotransmitters begin to plummet, which affects our mood, hunger, and social behavior. One way to keep dopamine levels consistent while in a calorie deficit is to eat smaller meals more frequently. Eating every 2–3 hours will maintain higher dopamine levels as well as keep blood sugar balanced. Another great way to boost dopamine levels is to incorporate a cheat day or cheat meal once a week.

Dwayne Johnson on Twitter

#TheMachine 's one of the best stand up comedies I've ever seen. Kidding I haven't seen this sh*t, but I'm def gonna watch it on @Showtime ! …

FLAWED: The Tom Brady and Giselle Bündchen Diet Plan

There is no scientific evidence that tomatoes cause inflammation, and, barring issues with heartburn, no real reason to avoid them. In fact, men should consume tomatoes – especially cooked ones – frequently, as they are an excellent source of lycopene, an antioxidant that may help protect against the development of prostate cancer (you also find lycopene in watermelon and red peppers, but it is abundant in cooked tomatoes).

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It is not everyday you get to meet People's Sexiest Man Alive and interview him! #MoanaEvent @therock …

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Kim Fields 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

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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

Can too much protein put you in a 'food coma?'

For the study, scientists from the Scripps Research Institute created a system that allowed them to analyze the sleep and feeding behavior of the fruit fly species Drosophila melanogaster. Using the Activity Recording Cafe (ARC), which enables scientists to visually track food consumption and monitor animal motion, they discovered that, very much like humans, fruit flies sleep for longer periods following larger meals. "Depending on the amount consumed, the effect ranged from slightly arousing to strongly sleep inducing," according to the study.

Instagram photo by Mr. Olympia LLC • Nov 23, 2016 at 1:14am UTC

Black Friday Week Deals • Zach Even-Esh

Est. 2005, We've been pumping awesome content into this Powerhouse of Underground Strength Training Knowledge.

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).

35 5 Things You're Deficient In | T Nation

Of course, low T seems to be afflicting the entire male population in general. We don't know if it's because of being constantly bombarded by xenoestrogenic chemicals or elevator music, but several surveys suggest that a modern man's testosterone levels are perhaps half of what his grandfather's were. In any event, lifters are generally much more aware and much more concerned over their T levels than the average man because it plays such a big part in their success. It makes you wonder, though, despite still being able to function "normally," how strong and muscular these low-T lifters could be if their levels were up to snuff.

Instagram photo by Zach Even - Esh • Nov 23, 2016 at 12:59am UTC

How Kevin Hart Stays Fit

In our behind-the-scenes interview with cover star Kevin Hart, we got to hear about how he has so much energy—and presents the best version of himself. Fitness means everything to him: "You get one life," he says. You can put yourself in the best position possible—or, you can "help death." One way he avoids helping death is with a fitness tracker, the Fitbit Blaze. See it on his wrist in the video above—and hear more about his fit life. Then, find out more about his tracker in 5 things we learned about the Fitbit Blaze .

Squat Form Check

Squats have been feeling weird lately, maybe some of you guys have some pointers on what I might be doing wrong. Thanks in advance!

Mona Muresan on Twitter

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3 Amazing Back Training Routines - Diesel SC

Title: Back Blasting Giant Set Start this back circuit with a heavy horizontal pulling movement and then attack the upper back from every single angle. Be careful, the prone raises are ridiculous. You can hook your feet under the bench to get a better anchor and more tension to help you raise the bar (or dumbbells) with straight arms. Keep the rest periods as short as possible between movements.

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Tell me your Thanksgiving traditions and I'll share them. For more than 25 years, I've given out turkeys at @hollenbeckpbc in East LA.

Dwayne Johnson on Twitter

First of all as the whole @BuzzFeed office already knows I freaking love their quizzes. I love the part where I say "this is bullshit" …

Dorian Yates' Blood & Guts Training Program

Push beyond your limits and unlock new pathways of extreme growth as you follow the mass routine created by legendary 6-Time Mr. Olympia Dorian Yates. (HD Reupload) Dorian Yates' Training Program ► Top 50 Best Supplements ► ========================================­===== | Recommended Supplements | Gold Standard 100% Whey ► - Muscle Building Whey Protein Powder* - 24g of Whey Protein with Amino Acids for Muscle Recovery and Growth* Pre JYM ► - Pre-Workout Powder Powerhouse* - Scientifically Advanced All-In-One Formula for Improved Workouts* LeanMode Fat Burner ► - Stimulant Free Fat Loss Support* - 5 Stimulant Free Modes Of Fat Burning* ========================================­===== | | Fitness Apps ► Sales & Specials ► Fitness Articles ► #1 Online Supplement Store ► Free Fitness Plans ► #1 Women's Fitness Site ► http://bbcom.

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Why Running Does Not (Always) Burn Fat

What happens when weight loss stops? You do more cardio. Here are 5 reasons why that might not be your best approach. “My body just can’t lose weight.” The voice on the other end of the phone sounded beaten, frustrated, and hopeless.  “If you knew. If you knew how hard I’ve been working. You’d understand. You’d...