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Follow me along during my 2012 off-season and pre-contest preps in a never before seen format with over 95 minutes of 12 grueling workouts plus...

Blast Your Back And Biceps! James Grage And Whitney Reid Video Workout

Here's the back workout you've been missing. Its efficacy comes from your dedication to making each rep count. Do it right, and you'll reap serious results!

Friday night bench

swollen chesticles

5-Time Maryland’s Strongest Man

Simple goals yield outstanding results.

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1 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

5 Moves for Bigger, Stronger Calves

Machine training is great for calf work because it allows you to isolate the muscle and train it as hard and heavy as you want, but what about adding a little athleticism to the mix? If you’re bored with banging out set after set of machine raises, there are myriad other ways to give your calves their due, most of which offer exponentially more benefit than standard gym exercises in terms of improving your overall athletic ability and mobility while adding all the mass and definition you want. Read on to see the moves.

Indigo-3G® - Biotest

Obesity is a major risk factor for the development of type 2 diabetes, and both conditions are now recognized to possess significant inflammatory components underlying their pathophysiologies. Here, we hypothesized that cyanidin 3-glucoside (C3G), a typical anthocyanin reported to possess potent anti-inflammatory properties, would ameliorate obesity-associated inflammation and metabolic disorders, such as insulin resistance and hepatic steatosis in mouse models of diabesity. Male C57BL/6J obese mice fed a high-fat diet for 12 weeks and genetically diabetic db/db mice at an age of 6 weeks received dietary C3G supplementation (0.2%) for 5 weeks. We found that dietary C3G lowered fasting glucose levels and markedly improved the insulin sensitivity in both high-fat diet fed and db/db mice as compared with unsupplemented controls. White adipose tissue messenger RNA levels and serum concentrations of inflammatory cytokines (tumor necrosis factor-α, interleukin-6, and monocyte chemoattractant protein-1) were reduced by C3G, as did macrophage infiltration in adipose tissue. Concomitantly, hepatic triglyceride content and steatosis were alleviated by C3G.

4 The Easiest Exercise With the Most Benefits | T Nation

One advantage of walking is cognitive enhancement and wellness. Increased blood flow isn't just siphoned to the active musculature involved in the movement, it's also shuttled to the brain. Increased cerebral blood flow also cuts the risk of vascular and degenerative diseases, but it also boosts creativity and the mental "flow" state. Some of the most innovative minds the world has ever known, such as Einstein, Da Vinci, and a host of influential thinkers, went for walks.

Tip: Build An Iron-Clad Chest Without Iron | T Nation

In the video below, I show both ring flyes and ring push-ups with bent-arm flyes in between – which is a great exercise in its own right and is also a great progression to work towards full flyes. If you're able to crank out full flyes, this makes for a hell of a mechanical drop-set that's guaranteed to have your chest hating you the next day.

Strength Training, Bodybuilding & Online Supplement Store | T Nation

Everything you ever wanted to know about the bench press. If you don't come away from this with at least a dozen ways to beef up your bench, you didn't read carefully enough.

How Wide Should My Grip Be On An Upright Row?

If you're not feeling upright rows where you want to, your grip may be to blame. Here's your guide to better performance with this classic shoulder builder!

Tip: The 4-Minute Video Guide to Raw Benching | T Nation

Want to build strength AND size with the bench press? Here's how to get your form to match your goals.

Top 5 Triceps Training Mistakes

As the name suggests, your triceps have three heads: long (upper inside), medial (lower inside) and lateral (outside). The heads always work together, so it’s impossible to isolate one from the others. However, the angle of your arms changes the emphasis, stressing the heads differently. Too many bodybuilders are unaware of how various exercises hit their tri’s, and thus they typically overemphasize their lateral heads and underemphasize the long and medial heads.

Kai Greene on Twitter

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11 on Twitter

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Tip: The Dumb Looking Warm-Up You Should Do | T Nation

The key is keeping your palms down and fingers pointing forward while getting your crotch as close to your face as possible on the roll back, with full extension of the hips in the crab bridge. You'll feel it in the shoulders and biceps more than anything, but get in the habit of firing your glutes and trying to hold the stretch for a brief pause at the top.

Metabolic Drive® Protein - Biotest

Metabolic Drive® protein has been a bestseller for over a decade. It's the industry's gold standard for high quality, elite-level nutrition. And it tastes so good that gourmet food companies, high-end smoothie bars and upscale coffee shops use it to make their products. Metabolic Drive® is their "secret ingredient" for pleasing customers and delivering a truly gourmet experience that's impossible to get from solid foods alone.

American Sniper Workout | T Nation

Walsh added that Cooper didn't just use his workouts to create the right look for the role. He used them as a springboard to transform into Chris Kyle. The intensity of the workouts got him into the right frame of mind. Cooper would often place a picture of Kyle on the wall of the gym and he blasted Kyle's personal playlist during workouts, listening to the kind of music that defined Kyle, everything from Metallica and Slipknot to Toby Keith.

15 | Educating & Outfitting Athletes, Coaches and Trainers

Educating & Outfitting the World’s Strongest Athletes, Coaches and Trainers

DeFranco's Nutritional Supplements

DeFranco's Nutritional Supplements

Bodybuilding Supplements - Eight Research Findings

Muscles increase in size when muscle protein synthesis is greater than muscle breakdown. Protein balance is influenced by muscle tension, physical activity, calories, protein and amino acids. High protein intake temporarily increases protein synthesis in the muscles by activating key biochemical pathways in the cells. Stuart Phillips from McMaster University in Canada, with colleagues, found that a supplement containing 25 grams of whey protein was optimal for stimulating muscle protein synthesis. Consuming less whey slowed protein synthesis. However, consuming low levels of protein (6.25 grams) but adding a leucine supplement caused the same rate of protein synthesis as the 25-gram supplement. Supplements containing 25 grams of whey protein are optimal for stimulating muscle protein synthesis. You can achieve the same result by consuming less whey protein but adding leucine supplements. (Journal of Physiology, 590: 2751-2765, 2012)

8 Muscle-Building Fast-Food Options!

When you're stuck with fast-food fare, don't use "bulking" as an excuse to eat like crap. We searched your favorite spots and found muscle-building options to support your macro and micro goals!

T NATION on Twitter

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Instagram photo by Phil Heath • Nov 26, 2016 at 4:48am UTC

A Better Way to Build Bigger Shoulders

Our Advice: The problem here isn’t so much this workout as the overall workload in your week. You’re training five days per week, back to back, with an average of 20 sets per session. Unless you’ve already qualified for the Mr. Olympia, that much training is going to be tough to recover from. We suggest knocking the volume down by about half—try 12 sets per workout—and training four days per week. As for your shoulder routine, you’ve picked appropriate exercises and volume, but avoid redundancy. Your front delts get worked by all presses, so the front raise is only adding extra stress you’ll have to recover from. The lateral raise is ok, but a better option is to do it with a cable. This will keep tension on the muscle even in the down position (where it normally rests in conventional lateral raises).

5 Shoulder Training Lessons from Johnnie Jackson

With his full quota of carbs and calories in the off-season, Jackson regularly presses 150-pound dumbbells for 15 reps, uses 100 pound dumbbells for 10 reps of side laterals, and upright rows are 335 for 12 reps. He's hoisted as much as 405 for eight reps for upright rows. In the weeks leading up to a contest, Jackson increases his reps, decreases his rest periods between sets, and does more intensifying techniques, like supersets. "“Off-season I'’ll go down to five or six reps; pre-contest I'’ll go up to 15-20 reps,"” he states, "“so it's a pretty big shock to my body, using a lot more reps and resting a lot less between sets."

Instagram photo by Zach Even - Esh • Nov 26, 2016 at 2:07am UTC

Arnold's Tips for Building Up Your Quads

How To: The best way to develop the “teardrop” that every guy wants (or should want) is to do leg presses. But here’s the trick: Because the vastus medialis works hardest when the knee is fully bent, I suggest using a range of motion where you go all the way down (as far as you can without your lower back coming up off of the pad), but rise only three-quarters of the way back up on every rep. Do these for a few months and your lower quads will cease to be a weakness.


It turns out, you’ll be much better off if you make all five of those servings vegetables. A study published in the Journal of Epidemiology & Community Health followed the diet and life span of 65,226 British citizens. Those who ate four pieces of fruit a day had a 14 percent lower mortality rate than those who ate none. But Brits who ate three portions of vegetables a day had a 32 percent lower mortality rate than those who ate no vegetables, which was almost exactly the same as those who ate both fruits and vegetables. This is undoubtedly due to the higher sugar and caloric content in fruit. (Fruit juice had a nominal effect on mortality.) Try to eat more vegetables and choose low-calorie nutrient-dense fruits such as blueberries, raspberries, plums, grapefruit, and cherries.

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

Everything You Need to Know About 'Rocky' on its 40th Anniversary

Rocky ’s influence was massive. Whether you’re a boxing fan or not, every time you hear those trumpets blaring during Bill Conti’s “Gonna Fly Now,” you get the urge to throw on your rattiest workout clothes, drink a few raw eggs, and sprint up flights of steps. You feel compelled to tackle obstacles, take critics head on, and prove yourself to the naysayers.

Pauline Nordin on Twitter

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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.

Weekly Twitter Giveaway Terms And Conditions

Eligibility:  The Twitter contest (the “Contest”) is open to Twitter members who are eighteen (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, 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.

The Ultimate Gift Guide 2016

The best gadgets and accessories for every fit guy in 2016.

Black Friday Week Deals • Zach Even-Esh

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FREE Shipping over $50, NON GMO protein, Top supplements

Scitec is Europe's favorite sport nutrition and supplement company, creator of best selling bodybuilding and fitness products like 100% Whey Protein Professional, Jumbo Hardcore muscle gainer, Hot Blood pre-workout formula and Amino Xpress or BCAA Amino Acid power drinks.

34 Happy Thanksgiving! I'm thankful for... - Arnold Schwarzenegger | Facebook

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Instagram photo by Dave Tate - • Nov 25, 2016 at 3:20am UTC


It’s a common observation that most diets fail, but the reason they fail isn’t about the weight loss. In fact, most diets are successful in that regard if the dieter has any degree of discipline and motivation. The reason most diets fail is that the dieter fails to keep the weight off. You can easily observe the phenomenon in the dieting efforts of celebrities who have weight problems.

#UltraFit Challenge: Lean Mass, Part 2

Your #ULTRAFIT warmup will pump you up and prepare you for another challenging lean mass workout. Just like Lean Mass, Part 1, this follow-up workout has both upper and lower workouts and incorporates those supersets that are guaranteed to keep your muscle growth consistent. Your training split will remain the same, but the workouts have changed—and your #ULTRAFIT trainers expect the intensity to rise.

Make Cheat Meals Work for You | T Nation

Keep in mind that the real benefit from using this strategy occurs in the days after the Cheat Fast, when your body is primed for building muscle and burning fat. So take full advantage of the enhanced physiology by following effective dietary and training strategies for your goals. And don't neglect loading up on Plazma pre, during, and post workout.

KING-SIZED Workout: The Split

Steve takes you through each day of his workout.

The 5 Best One-Arm Exercises | T Nation

How to do it: Set up for a normal dumbbell bench press with each arm holding a dumbbell over the chest. Keep one arm locked out and your eyes on that stationary dumbbell. Perform a one-arm press, then alternate and press with the opposite arm. Once both dumbbells have been pressed unilaterally, press them at the same time like a conventional dumbbell bench press. This is one complete rep. These are best done in a hypertrophy routine or as a finisher. Use a weight you'll typically press for 10-12 reps and perform 5-8 full reps.

Hidetada Yamagishi on Twitter

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Sagittarius Horoscope for Friday, November 25, 2016

Friday, November 25, 2016 - You can't help but see the best in others, making you eager to gamble on their potential now. While it's healthy to push the edge of the envelope and broaden your horizons, make sure to maintain your bearings by using your moral compass. Acting with integrity may lack the excitement you crave today, but the tangible results of your ambitious plans are certainly worth the sacrifice. Author Anthony Williams wrote, "If we seek a positive outcome, we must begin with a positive attitude."

Instagram photo by Flex Lewis™ • Nov 25, 2016 at 1:17pm UTC


Now, an animal study performed at the University of Nigeria has shown that curcumin may dramatically raise levels of circulating testosterone. In the study, mice who were given curcumin for 30 days had testosterone levels that were 257 percent higher, as well as improved sperm quality, compared to the mice who did not consume it. The human equivalent of the dose used in the study is approximately one to one-and-a-half grams of curcumin, which is easy to get with a supplement. If you do take a curcumin product, use one that contains back pepper extract (piperine) which dramatically improves the absorption.

45 Happy #Thanksgiving aka Gainsgiving - Iron Man Magazine | Facebook

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Thanksgiving Message From Dave Tate

In this endless journey, I have forged some of my greatest friendships. And, I've built a remarkable team that will continue to help me chase my dream long after my last PR is behind me. Chasing my dream has not only kept me active and lifting, but it has afforded me the opportunity to pick up some of the greatest travelers along the way—you. Though I'll never see my dream, I am thankful for the opportunity to now be able to help and inspire others in the pursuit of their dreams. You see, it is this chain of reciprocity that dreams continue to grow. You are the ones who will extend the journey in chasing a dream that none of us will ever see. Seeing isn't believing; believing is seeing. So even though I'll never see my dream, I am thankful because I believe it eventually will be carried on by all of you.

Judges Walk Out during Dubai Amateur Contest!

Judges Walk Out during Dubai Amateur Contest!

Dexter "The Blade" Jackson Visits Iron Addicts Gym Miami + NPC Nationals Recap

Dexter "The Blade" Jackson Visits Iron Addicts Gym Miami + NPC Nationals Recap

Why Knee Path Matters for Building Killer Quads Why Knee Path Matters for Building Killer Quads. Join Ben's inner circle and get exclusive muscle building content here: Why Knee Path Matters for Building Killer Quads - click to enroll (FREE) and get a FULL list of ALL the other #MI40University muscle building videos. If you are looking for bodybuilding guidance, videos, workouts, the proper training split to build muscle, see how IFBB PRO Ben Pakulski builds big muscle through the best online program here - For Students Of IFBB Pro Ben Pakulski. Where Savvy Men and Women Come To Build Muscle FAST - Don't miss any Ben Pakulski workout or Ben Pakulski training tips by subscribing to the channel: And "LIKING" the fanpage here:

Instagram photo by Dave Tate - • Nov 24, 2016 at 7:21pm UTC

51 Black Friday FREE Autographed Items| Ronnie Coleman
53 Thanksgiving Message From Dave Tate
55 Why Competition Gives You a Serious Edge at the Gym
56 Carb "Back-Loading" for Super Size Gains
57 The Worst Foods to Eat Before You Sleep
58 Andrea Calle Shows Off Her Curves at the Beach
59 Top Exercises Women Love to See Guys Do in the Gym
60 How to Give the Perfect Massage
61 Unique Exercises for Hamstrings and Glutes
62 What Makes a Better Athlete—CrossFit or Traditional Weightlifting?
63 28 Days to Six-Pack Abs Workout Program
64 Getting back into it
65 on Twitter
66 Build Muscle With the Push-Up Challenge
67 How To Fix Your Posture - Born Fitness
68 5 Fats You Shouldn't Fear
69 Mike Titan O'Hearn on Twitter
70 Friendly Competition/Challenge Thread
71 How Many Reps Should I Do? | T Nation
72 Carter Mathis on Twitter
73 5 Essential Nutrition Tips to Gain Energy, Feel Good, and Look Better Than Ever
74 Vince McMahon's Back to Business Workout
75 7 Supplements for Intense Energy
76 JasonBurk on Twitter
77 Life Happens
78 Tracking Macros During the Holidays?
79 mark schlereth on Twitter
80 10 ways to burn fat and keep it off for good
81 Add Two Inches to Your Chest
82 Dwayne Johnson on Twitter
83 Blow Up Your Bench for a Massive Chest
84 Flex Wheeler on Twitter
85 Training for Law Enforcement?
86 LIFE CHAMPIONS of The Underground Strength Gym
87 LIFE CHAMPIONS of The Underground Strength Gym
88 How to Get Back on Track When You Have a Diet Slip-Up
89 Bi's & Tri's Kettlebell Blast
90 4 Things You Must Do to Achieve 7% Body Fat
91 Instagram photo by Dexter "The Blade" Jackson • Nov 26, 2016 at 12:12am UTC
92 Muscle & Performance on Twitter
93 Tip: The Deadlift Isn't Enough | T Nation