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The Shoulder Workout That Overcomes Any Training Plateau

Stuck in a rut on the road to bigger and better shoulders? Abel Albonetti offers a hard-hitting, high-volume workout to break the stalemate and pump up your delts!

Training to Failure: 5 Questions You Need to Answer

Taking every exercise to complete exhaustion might be a big workout mistake. Training to failure can build muscle and strength, but only if done right.

A Man, A Pan, A Plan by Paul Kita – Rodale Books

A Man, A Pan, A Plan features 100 recipes for delicious, nutritious food in the simple, no-bull delivery you know and love from Men’s Health.

How to Track Body Fat | Biolayne

There are many ways to track body fat but what is the best way to do it? Layne breaks down the science.

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Biotest - Supplements for Serious Athletes™

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

4 Nighttime Nutrition Blunders Solved!

Are your nocturnal food choices limiting your fitness gains? Here are 4 common late-night blunders and how to fix them!

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Blast your core and sculpt six-pack abs with these 12 basic plank variations from the @humanfitproject :

The Most Complete Upper-Body Exercise | T Nation

Ring muscle-ups are self limiting. You don't need to be very concerned with injuring yourself because you'll either be strong enough to do a muscle-up or you won't. If you aren't strong enough, you'll never get far enough along in a rep to get hurt. If you can do one you'll also have the necessary strength, stability, and mobility through the shoulders and elbows to be protected from injury as a result of mastering prerequisite exercises (listed below).

The Secret Cause of Food Intolerances | T Nation

If you get acid reflux when you cheat on your diet with a burger and proclaim "meat is not right for me," it may have been you who created the issue. You suspect it's too much acid that's burning a hole in your gut, but in most cases it's probably low acid from your previously alkaline diet that's to blame.

A Fatal Mistake in Size Training | T Nation

Almost everyone emphasizes load on the bar as the key method of progressive overload. On the face of it, this is perfectly logical. If you significantly increase the weight you use for sets of 10 on squats, then your legs will grow. The problem is that people fixate on the load part of the equation. Load goes up, but as it does, reps and training volume go down. For hypertrophy this is a fatal mistake. Volume is what's really king.

Tip: Protein Intake for Natural and Not-So-Natural Lifters | T Nation

Excessive protein intake for a natural might actually "program" the body to turn protein into energy (gluconeogenesis) instead of muscle tissue. And the more efficient your body becomes at that process, the harder it will become to build muscle and even lose fat. A decently lean natural who consumes more than 1 gram of protein per pound of bodyweight when in a mass phase, or more than 1.2 grams when cutting, is doing himself a disservice.

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Energize your body and light your routine up with this fat-burning Men’s Fitness workout.

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Time to bolster your muscles with this dynamic workout finisher, the ‘Half-Burpee - Tuck Jump Tabata,’ designed by @Trooperfitness .

11 8 Things You're Not Supposed to Do... That Work | T Nation

While some people have used frequent feedings to build muscle and drop fat, it's not absolutely mandatory and you're not compromising any results by sticking with a more basic approach of having fewer meals per day. Any trainer worth their salt will tell you that the most perfectly designed workout or diet is totally useless if the client won't actually follow it. For non-competitive lifters who hit the gym 5 or 6 hours a week, setting aside 5 or 6 cumulative hours per day to deal with frequent feedings is impractical at best and, literally, a waste of time at worst.

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Don't make these 10 bench press mistakes:

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Athletic performance requires a combination of strength, power, endurance, and a whole lot more.  #Bodybuildingcom #BuildYourBody

Tip: Two Things Steroid Users Need | T Nation

You don't need to do a huge amount either. Even just 20 minutes of steady-state cardio (heart rate of around 110-115 beats per minute) at the beginning or end of your workouts would be helpful. And don't worry, that's not enough to prevent protein synthesis from happening. Or take few long walks a week and do HIIT once a week.

Tip: Stop Stretching Your Lower Back | T Nation

These tiny muscles don't act as dynamic movers that alter positions at the spinal segments themselves, but rather sensory organs that in a split second turn on or turn off widespread tone throughout a region according to perceived threat. That threat is usually deep spinal flexion combined with contact into the lumbar region, whether it's from driving your lower back down into the ground hugging the knees to the chest, or sticking a lacrosse ball into your lower back and rolling it around. Once these bad boys turn on, it takes hard work to get them to turn back off, resulting in normalized tone through key musculature in the hip, spine and pelvis.

Tip: How Much Muscle Can I Build in a Month? | T Nation

Genetic outliers and steroid use notwithstanding, you can expect to gain 2-3 pounds of muscle per month as a true beginner, 1-2 pounds of muscle per month as an intermediate, and 0-.5 of a pound per month as you get more advanced. Water weight and fat will add a few more pounds, but it takes a lot of time to build lean muscle, even if you're doing everything right.

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Tip: An Unconventional Way to Build Forearms | T Nation

When it comes to direct forearm training, a fantastic device to use is the trusty wrist roller. A wrist roller allows you to train both wrist flexion and wrist extension. Without a wrist roller, most tend to opt for the movement that's most easy to do and most easy to "feel working" – wrist curls. If implemented correctly, wrist curls will certainly build up the anterior forearms, but who really wants to spend a lot of their training time slouched over, flicking a barbell or dumbbell up and down?

Tip: Natural Lifters and Protein Synthesis | T Nation

Natural lifters need the workout to elevate protein synthesis. And since it only stays elevated for 24-36 hours after a workout, they need to hit each muscle more often if they hope to make significant gains. Enhanced lifters will also make more gains with higher frequency training, but it's not as necessary for them.

Tip: Am I Lean Enough to Start a Mass Phase? | T Nation

Sure, it's fun to occasionally eat junk. But bulking isn't an excuse to eat like a slob with the self-control of a 14-year-old boy visiting his first porn site. These habits are harder to break than you'd anticipate.

'No BS' with Pauline Nordin by Pauline Nordin on Apple Podcasts

Great job, Pauline and Bosley! I loved this episode and hope you continue these. I am a podcast junkie and have all my favorites lined out...but you would be bumped to the front of the line for sure. I love Pauline's no nonsense approach and I know that I can trust the information I am getting from her! Thanks and keep up the great work.

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Fighter Diet provides workout and nutrition solutions for everyone who wants to be lean, healthy and strong. Beginners to Pro's. eBooks, Challenges & Supplements


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FLEX is the biggest authority on everything bodybuilding. Your source on training, diet, IFBB and NPC athlete profiles, contest coverage, and more.

Tip: Eat Your Whole Grains, Paleo People! | T Nation

Granted, these components of grain are conditionally problematic in certain circumstances, but a new study shows that a diet heavy in grains is actually anti-inflammatory. But let me put it in paleo language to make sure there's no misunderstanding: Cave bear baaaad. Whole grains goooood.

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Happy birthday to Sarah Hyland! Celebrate with these beautiful shots:

The Best Muscle-Building Breakfast | T Nation

Breakfast eaters tend to stay in better dietary control throughout the day compared to breakfast skippers, who tend to get fatter over time. Studies back this up. This is partly due to the fact that skippers often overeat at night, and partly due to the sensitivity of muscle vs. fat tissue, which changes over the course of the day. In fact, even if daily calories are kept the same, breakfast eaters tend to lose more fat than breakfast skippers / late-night eaters.

Tip: Should You Auto-Regulate Your Training? | T Nation

What's best, sticking to your program no matter what, or mixing it up based on how you feel that day? Here's what science says.

Seven Metabolic Finishers to Burn Fat | T Nation

Below is a list of seven of the most popular metabolic finishers that I use with my athletes here at Performance U in Baltimore, MD. I use these finishers for a variety of applications, whether it's to accelerate fat loss, enhance work capacity, or give them the conditioning needed to outlast the competition in any sporting event.

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Sagittarius Horoscope for Saturday, November 18, 2017

Saturday, November 18, 2017 - Your life is on the launch pad again but this time the rocket ship could actually reach escape velocity. The Scorpio New Moon reinforces your 12th House of Destiny, sending off a ripple of synchronicities while preparing you for an intervention by the “Flying Fickle Finger of Fate.” But it’s dangerous to jump to outrageous conclusions, especially once the Moon flies into optimistic Sagittarius. You’re so eager to start your new adventure that your spontaneity could cause trouble. Ben Franklin said, "Motivation is when your dreams put on work clothes."

Tip: Immunize Yourself Against Fat Gain | T Nation

The Danish dieters, as a result of altering bacterial ratios, lost fat, while the Canadian children merely stopped adding layers of fat. The Canadian children, in fact, had in a way been immunized against further fat gain, while the Danish subjects had used a combination of diet and prebiotic fiber to, in a sense, "cure" themselves of fat.

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Happy #Thanksgiving ! Are you still getting a workout in or is it a full blown #cheatday ? #Bodybuildingcom #BuildYourBody

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For a limited time, buy 2 @Scivation Xtend, 30 Servings & get 1 FREE! *limit 3 per customer*  #Bodybuildingcom #Deals

Instagram post by UndergroundStrengthGym • Nov 23, 2017 at 3:33pm UTC

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The best of the best in fat burners for 2018:  #top10fatburners #Sponsored @StrongSupps

Tip: Natural Lifters and Protein Synthesis | T Nation

Natural lifters need the workout to elevate protein synthesis. And since it only stays elevated for 24-36 hours after a workout, they need to hit each muscle more often if they hope to make significant gains. Enhanced lifters will also make more gains with higher frequency training, but it's not as necessary for them.

Tip: A Better Way to Stretch Your Chest | T Nation

For the pecs, that range of motion tends to be elevation above 90 degrees plus external rotation. This instable extended range of motion is the one most closely associated with front-sided shoulder pain. So instead of placing your shoulders into an inherently unstable position to stretch the pecs, you can create active tension around the shoulder and use a reciprocal tension technique.


41 | Educating & Outfitting Athletes, Coaches and Trainers

Chris Cooper shares the story behind his mentorship and books, outlines the two most important takeaways from his lecture, and shares several key lessons all gym-owners should know.

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This 155-pound beginner wants to build size. See the advice he's getting from more experienced lifters: …

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Get More From Your Glutamine Supplement

I wouldn't go so far as to say glutamine alone will get you jacked, but it definitely helps leucine do its crucial work. This work includes both spurring new muscle growth and preserving existing muscle mass, particularly during times of caloric restriction or intense training. Perhaps it shouldn't be surprising, then, that glutamine has been suggested to support the overall health and resiliency of athletes who challenge their immune (not to mention muscular) systems through prolonged endurance exercise.[4]

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How the first Mr. Olympia built his incredible biceps:

47 | Wireless Gym Headphones & Earbuds

An on-ear headphone designed by fitness and audio enthusiasts in conjunction with leading electronics manufacturers. V.3 Equalizers offer a premium quality training headphone with outstanding sound quality and durabilty.

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You can add location information to your Tweets, such as your city or precise location, from the web and via third-party applications. You always have the option to delete your Tweet location history. Learn more

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95 For Those Who Follow The Conjugate Method: How Do You Peak