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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.

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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6 Reasons Men Should Do Yoga

Today, there are more yoga studios and yoga classes than ever, but a lot of people—men in particular—remain confused about what happens inside those classes and how they should feel about it. Is it stretching, meditation, some combination thereof, or something else entirely? Could it be the secret to unlocking your tight hips and superhuman athletic potential, or will it just make you sprout a man bun and go all new agey?

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.

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.

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).

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

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.

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

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: 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.


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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: German Volume Training Fizzles Out | T Nation

When people switch from doing this Milo-type linear progression with heavy weight and low volume to doing a program like GVT with moderate weight and a ton of volume, they blew up. The trouble is, nobody every conducted a study on this program to see if 5 sets of 10 would work as well or better than 10 sets of 10... until now.

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.

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Don't make these 10 bench press mistakes:

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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20 - The Motivational Gym Shop

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

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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: The Hidden Benefit of CrossFit | T Nation

Oddly, the solo trainers worked out twice as long as the group participants (usually an hour instead of half an hour), but didn't see any significant physical health improvements. Hmm, maybe they were bro'ing it up too much between sets. Say what you will about CrossFit, but there's little time for small talk or standing around after "3, 2, 1, Go!"

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."

29 | 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.

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:

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



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The Cure to the Frequency Issue with Bro Splits?

Some of the biggest talk I see on these forums is how Bro Splits suck because they dont offer enough frequency for each muscle group. Now Im not proponent of Bro splits, full body push pull exclusively. I am for whatever will get the trainee to be a trainee and not a sitting their ass on the couchee (Im sure thats a dirty word in a foreign language). But I think people are on glue or using extremely specific exercises if they think they are only hitting chest on chest day. To illustrate this i will write out the most basic bro split and the muscle groups included in each exercise.

Bench Press Grip Width

Whatever grip you are strongest with should be your competition grip. While some people say you should use the widest grip possible, some of the best bench pressers (James Strickland and Jeremy Hoornstra for example) use a relatively close grip so there isn’t one way that is best for everyone. Wide grip bench is a good assistance exercise, some well known coaches like Louie Simmons and Josh Bryant use them with their lifters. Josh Bryant says not to go below 6 reps on them because the wide grip puts more strain on your shoulders and pec tendon that will increase the risk of injury, and also do them with a pause to train the initial drive off your chest.

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10 Best Moves for Mass: Pimp your muscle-building plan with these man-sized movements for beastly size!

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How the first Mr. Olympia built his incredible biceps:

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

Muscle & Performance on Twitter

Has your fitness flatlined? Jump-start your results with these training and nutrition tips.

49 Supplements for Serious Athletes - Biotest

Includes E-Book – The Velocity Diet is a science based, rapid body-transformation program that's so powerful and so effective that results border on being unbelievable. But this system is not for everyone.

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