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7 Hardcore Chest Exercises for the Advanced Lifter

Be prepared to bring it with these extreme pec-thrashers.

Feel The Bench In Your Chest With This Move!

Don't believe people who want to categorize all lifters as either strength studs or bros. Sometimes, a little isolation work can be just what your big lifts need!


Week 7 Day 4 - Multiply Squat with VIDEO....

“Believe and act as if it were impossible to fail.” - Charles Kettering

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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

The Truth: How To Burn Abdominal Fat!

It's the million-dollar question, and many companies are making more money instead of offering answers. But you don't need to spend a dime to tighten and tone those abdominals, though. You only need to understand a few things about the human body.

Tip: The Leg Exercise That Prevents Knee Injuries | T Nation

Lift long enough or play sports and your knees are bound to get cranky. Here's an easy way to protect them.

Muscle Fuel

But that doesn't mean visiting the nearest fast-food drive-through. No, because you have to eat srnart. You need protein, healthy fats, the right kinds of carbs, vitamins, minerals, amino acids, antioxidants - and you need them in the proper amounts and in the right ratios. Fortunately, there are a select few whole, natural foods that, collectively, provide all of the above to help you gain the right kind of weight: lean muscle. The following 15 foods fall in this category. They’re the best of the best. Incorporate them into your diet, add a healthy dose of intense training and watch the muscle add up.

Tip: Take This at Night and Reduce Cortisol | T Nation

While the study didn't theorize as to the best time of day to take the fish oil, it seems logical that taking fish oil at dinner or even bedtime would be the best as it would reduce nighttime levels of cortisol and help you sleep.

DeFranco's Gym Apparel Collection

Joe DeFranco is the founder and owner of the world-famous DeFranco's Gym (est. 2003). “DeFranco’s” pioneered the hardcore, warehouse-type training centers that are now popping up throughout the country. Their results-driven, New Jersey-based facility was built with one thing in mind – IMPROVING ATHLETIC PERFORMANCE! DeFranco’s caters to serious high school, college and professional athletes that are driven to reach their full athletic potential. Up until this point, all DeFranco apparel was reserved for DeFranco-trained athletes only. But now, DeFranco's wildly popular gear is finally available to YOU! Enjoy the store.

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Ronnie Coleman The Unbelievable Remastered in HD

Shop - I had all of my old training DVDs remastered in HD! Here is part 1 from the unbelievable DVD. More parts being uploaded soon! Subscribe for more videos like this- Check Out my Supps - Follow me: Get all of my products here Check out the rest of my videos -

8 Reasons You're Not Getting Ripped

Obviously filling up on fruits and veggies is better for you than feasting on Skittles and Funyons. But no food is “free.” Meaning, portions must be in concert with the amount of calories your body requires to yield a desired result, like losing weight or packing on muscle. That said, whether it’s junk food or health food, if consuming it edges you to the point where you’re taking in more calories than you’re burning, those excess calories will be stored as fat.

Instagram photo by Shawn Ray • Nov 27, 2016 at 7:30pm UTC

Instagram photo by Zach Even - Esh • Nov 27, 2016 at 6:00pm UTC

7 Tips for Flirting in the Gym

We know you're there to work out and not strut down the aisle while doing lunges. That said, a ratty gym-shirt and smelly gym shorts won't help your cause if you decide to make a pass during your break. Take an honest look at what you're wearing to the gym and ask yourself, "Would I want to talk to someone dressed like me?". If the answer is no, it might be time to stock up on some fresh clothes -- think of it as an investment.

The Best Ski Vacations in the World

Courchevel, according to Mountain Vacation Specialist Anthony Luczkow, is the ideal ski resort for any vacation for several reasons, but first and foremost is the size. According to Anthony, “you have direct access to the largest amount of lift-accessed terrain in the world—a huge amount of terrain for every ability level. Once there, you can ski into Meribel and even Val Thorens, each of which features seemingly endless amounts of both high alpine and treeline terrain.” Luczkow skied there as hard as he could for six days and “might have touched 3% of the terrain accessed by the lifts.”

Bodybuilder Biceps, Powerlifter Triceps | T Nation

  The long head of the biceps works incredibly well when you let the shoulder slightly flex and curl forward while in the standing position. Because of the strength curve, you'll have a peak contraction of the biceps around the mid-point of the lift, which coincides with its strongest position. Don't curl the barbell too high up, though (towards the shoulders), as you'll take a lot of the stress off the muscle.

Filling Out a Tall Frame

For taller guys, filling out your arms can be tough but not impossible. Just ask 6'1" Dallas McCarver, who has exploded onto the IFBB pro scene with a win at his first pro show and a top 15 finish in his debut at the 2015 Mr. Olympia. Here’s how guys like McCarver can blow up triceps and biceps for maximum mass.

6 Things You Should Do After Every Workout

“You don’t need to eat protein within 30 minutes of your workout,” he says. “Most research shows that it comes down to your overall protein intake throughout the day. The anabolic window for the body to recover is anywhere from 24-36 hours after your workout, so consistent feeding and getting protein and essential amino acids in every meal is what you’re looking to do. The problem is it’s hard to make recommendations [on protein amounts] because it depends on things like your fitness goals and body size.”

From little brother to comeback kid: nick jonas on his career transformation, his six-pack abs, and why he doesn’t plan on 'losing himself to love' anytime soon

As if global fame, millions in solo record sales, sold-out tours, and a role on a hit TV show weren’t enough, the Jonas Brother had to go and become a movie star, too. How'd he pull it off? Step into his gym to find out.

The Coolest Winter Coats for Men: 2016 Edition

This B-9 Parka from Eddie Bauer is based on a coat the company created in 1942 for U.S. Air Force pilots and is guaranteed to keep you warm at -30° for upward of three hours. And using updated fabric and premium down insulation, it won’t make you look like the Stay Puft marshmallow man, either.

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It's the holiday season, not "get fat" season. Try the V-Diet and get 20% off: …

6 Sex-Boosting Foods

They're high in the amino acid arginine, which is crucial to the synthesis of nitric oxide, a compound in the body involved in generating erections. What's more, "nut oils are nowhere near as harmful as saturated fat or trans fats," Lieberman says. "In fact, recent studies show that nuts help reduce cholesterol."

How Do You Get the Veins in Your Arms to Show?

All jokes aside, most well trained athletes let their body fat hover around the 10 percent mark. For maximum vein expulsion, you will want to drop your body fat below the 8 percent threshold. Why? Because at that point the once repugnant lump of junk hidden between your muscle and skin will have shrunk to an insignificant amount, putting those veins on display, which is right where they should be.

3 Exercises for a Strong Lower Back

One of the easiest body parts to injure is most certainly the lower lumbar (lower back). The word lumbar is derived from the latin word lumbus, meaning lion, which is fitting since many guys get injured while trying to unleash their inner jungle cat - allowing their egos to push more weight than their bodies can handle. Throw in a dose of bad form and you've got the perfect storm for a weightlifting related injury.

Kai Greene Explains the Jefferson Squat

To do it, take a wide stance and hold the bar between your legs with one hand in front of your body and one hand behind it. Keep your glutes tensed while you squat down 
in the bucket (below parallel). Use smaller plates on the bar, no more than 25s, so you can get down deep enough. The key is to force your knees out—when you do that, it activates your glutes so you keep them under continuous contraction throughout the set. The better I became at doing Jeffersons, the more proficient I got at squatting. I learned how to activate my qlutes, hams, and quads better. Doing Jeffersons then the adduction machine one after the other has been crucial to my glute and hip-flexor development. Jefferson squats—that’s one of my secrets I’m giving away for free.

Men's Fitness on Twitter

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Two Exercises for Complete Hamstrings

Better overall hamstring development is important for both symmetry of the thighs and protection against injury. In addition to quad developers like the squat and leg press, you should also be doing hamstring-specific movements such as stiff-leg deadlifts and leg curls.

What is Your Opinion on Partial Squats?

I believe that Paul Anderson used a progressively increasing range of motion, he would gradually set the pins lower each workout and then eventually just squat the weight. I have heard of people injuring their backs with Anderson squats because it is very awkward to set yourself up under the bar in a low position. There is another similar exercise, usually called "pin squat" where you set the safety pins where the bar will be at the bottom of your squat or sticking point but you perform the squats top-down like normal, just stopping on the pins to break the stretch reflex. If you set the pins high it will allow you to handle more weight than normal, with the pins in the bottom it will increase your strength out of the hole.

ICE T on Twitter

Terrible News: This morning I lost my Best Friend.. Spartacus died from a complication after surgery.. He had cancer in his knee.. So sad.

Instagram photo by Mike O'Hearn 🐰🐵❤️🐻🐶🐼🐅 • Nov 28, 2016 at 4:02am UTC

Stay Honest for Bigger Biceps

"People tend to bring their elbows forward for two simple reasons," says Ernesto Osorio, CSCS, a personal trainer with One2One Fitness in Houston. "The first is trying to achieve a greater peak contraction of the biceps. The second reason is that of pride and ego - you can typically use more weight when you're not isolating the target muscle, a nice way of saying you're cheating. And while it's okay to occasionally use cheating techniques to spark growth, doing so on every rep can hamper your progress.

The new rules of recovery

Plenty of mystery still remains about the science of recovery: why some methods are supposed to work but don’t; why others feel like they work but have no scientific evidence to support them. And in today’s day and age, there’s no shortage of recovery methods. Just take a two-minute stroll through Instagram: For every shot of an NBA player giving a thumbs-up from an ice bath, you’ll see a soccer megastar with his legs in an oxygen chamber, an elite cycling team wired up to machines between mountain stages, or Dwayne Johnson fueling up after a gym session with enough food to feed an entire Little League team. In fact, you could make the case that Instagram is basically the world’s biggest advertisement forum for elixirs, magical garments, oxygen tents, acupuncture needles, weird bruises, powders, and all manner of wizardry aimed at one singular purpose: recovery.

Tip: How to Sprint Without Getting Injured | T Nation

Sprinting is like jogging for people who want to look good naked. Here's how to get started without getting hurt.

Mike Titan O'Hearn 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

Legendary Backs: Phil Heath

Year after year, bodybuilding’s ultimate title was decided when those in the Olympia’s first callout unfurled their rear-lat spreads and locked in their rear double biceps.  And as Phil “The Gift” Heath was rapidly rising through the ranks None of this was news to Heath. He heard “Yeah, but…” over and over again. So the Gift went about putting in the work needed to join them in the physique pantheon. The transformation of Heath’s back from a weakness to a strength has been one of the most dramatic alterations in bodybuilding history. When he won his first Sandow in 2011, the contest was decided the moment he crunched in his rear double biceps and gasps filled the Orleans Arena.

Salmon Burgers

You love burgers. I love burgers. But sometimes it’s enjoyable to step outside the traditional meat patty and create something that is just as flavorful and enjoyable, but can easily fit into anyone’s diet plan. Enter the salmon burger. High in protein and healthy fats, and when combined with the right flavors, still incredibly delicious. If you like sushi, you’ll enjoy this spin on the traditional salmon burger recipe.

The 30-day holiday fitness plan

The holidays. For a time of year that's largely a "vacation," it sure feels like a whole lot of work. Factor in office functions, shopping trips, errands for your mom, household chores, and hours and hours of lounging around airports—to say nothing of your decadent diet—and you're looking at the worst month of the year for training. But the truth is, you don't have to throw in the towel until January 2. You just need to be extra dilligent about organizing your reps amid the revelry and other distractions. That's why we've come up with this, your definitive 30-day plan.

Why the Price on Your Favorite Soda Could Increase

A tax on sugar-filled drinks could be looming after research from the World Health Organization determines the health benefits of a sugar tax.

Complexes For A Shredded Physique

It’s easy to adapt to different methods of training, especially when it comes to fat loss. A general rule of thumb I like to apply to my own training and to that of my clients is to include exercises that will cause difficulty due to inefficiency. In other words, it means incorporating movements you’re bad at. Doing so will burn more calories and help you drop more fat because your body isn’t trained to be efficient at the lift just yet. Needless to say, the big lifts still deserve their place at the top of the food chain (at the very least, variations of those lifts). Even the most minor of tweaks can make a major change to your training effect and results.

ICE T on Twitter

Terrible News: This morning I lost my Best Friend.. Spartacus died from a complication after surgery.. He had cancer in his knee.. So sad.

Bruce Lee's Life in Pictures

We remember the legendary film star and martial arts master through his pictures and his own words.

Rob's Road to Hercules: Contest Prep

b5f64_ORIG-10_31.jpg979x1307 1.23 MB After reading the prep logs of so many outstanding competitors on this site, it's time to hop in the pool. I am prepping ultimately for the WNBF Hercules contest, a super pro-qualifier and a very competitive contest, the oldest natural show in the country. I'm hoping to earn my pro card in the bantamweight or lightweight division, and if the planets are aligned, maybe even the overall.

Mike Titan O'Hearn on Twitter

I understand the pain brother. Both @Mona_Muresan & myself are sending our love! The bond that very few people understand #MustLoveDogs …

Mike Titan O'Hearn 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

Ray Jaz CHAMPION LIFESTYLE at Underground Strength Gym

Ray Jaz CHAMPION LIFESTYLE at Underground Strength Gym

5 Muscle-Shocking Methods You Forgot All About

To introduce rest-pause training into your routine, start by picking one exercise at the beginning of your routine, preferably a heavy hitter like back squats, bench press, etc. After a thorough warm-up, load the bar with a weight that equates to somewhere between your 3- and 5-rep max. Get under the bar and perform one repetition. Rest 15-30 seconds, then repeat. Aim to complete 10 sets. Once you can get all 10 with good form, increase the weight for your next session. Because rest-pause training can be extremely taxing, start with only one or two exercises a week and progress up.

What 4 specific body fat percentage ranges look like on men

You need a certain amount of essential fat—3%—which is found in the vital organs and is essential for normal functioning in a guy, Jordan explains. “Consequently, the minimum healthy percent body fat a man can achieve is around 3%, typically seen in endurance athletes, but also bodybuilders on competition day.” If that sounds ridiculously unachievable, don’t freak out—all our experts agree somewhere in 10 to 15% is the most realistic for looking cut. But, decide for yourself. Click through the following slides to see visuals and read exactly what it looks like to have 5-8% body fat, 9-13% body fat, 14-17% body fat, and 18-20% body fat. Then, on the last slide, find out how to achieve each one.

The Top 9 Dumbbell Bench Press Variations | T Nation

This isn't to suggest that you only do eccentric training, though. Just take advantage of your body's potential to handle more weight while still doing the full movement. Slow negatives allow more time under tension during the eccentric phase where we can handle more load. The great thing about this is it allows you to work out at a higher intensity, and higher intensity means greater stress, which means greater adaptation.

Ian Bithell on Twitter

@BioLayne 2 things in muscle building a: does genetics play apart b: if so how much?

The #Ultrafit Challenge

This workout challenge will be your go-to program from now until the end of the year. Built around four phases, this program will get you in the best shape of your life and push you to be the most fit version of yourself.

Tip: What You Don't Know About Exercise Order | T Nation

The reasoning? Isolation exercises are just flat-out more effective for developing a solid mind-muscle connection. If you start your workout by getting into a rhythm and finding your groove for the muscle group you're training, compound movements will feel even more effective. It's all about efficiency.

The Workout Plan to Get Jacked Like Nick Jonas

Nick Jonas’ body is a lot like his career: It just keeps getting better. You wouldn’t have predicted it back in the day, but this teen singing idol has exploded into not just a Hollywood star but also a physical powerhouse—which is all the more impressive when you consider his grueling schedule and the demands of living with type-1 diabetes. Here, his get-ripped regimen.

51 The 10 Most Awkward Exercises that are Actually Good for You
52 Layne Norton, PhD on Twitter
53 Rich Gaspari's Dragon Slayer Arm Workout
54 Muscle & Performance on Twitter
55 Athletic Responsibilities in a Competitive Environment
56 The 8 worst protein sources for men
57 - The Motivational Gym Shop
58 Ultimate Strongman
59 Breaking Down the Science: Why Creatine is Better Than You Thought
60 5 Ways to Fire Up Your Cardio
61 Instagram photo by James Smith • Nov 27, 2016 at 10:50pm UTC
62 The 4 Biggest Holiday Fitness Destroyers
63 on Twitter
64 FighterDiet 12-Week Challenge
65 Fandango on Twitter
66 Show MC gets slapped in the face at 2016 IFBB Diamond Cup Greece
67 Muscle & Performance on Twitter
68 The 10 Best Moves to Lose Your Love Handles
69 The 10 Best Stretches For Men, According to 10 Trainers
70 Lecture on "Breathing is NOT Bracing" by Chris Duffin - KMS Public
71 Raise the Bar
72 David Otunga on Twitter
73 Paul Cullen PHOTOS on Twitter
74 Instagram photo by Flex Wheeler • Nov 27, 2016 at 9:13pm UTC
75 Austin Slater on Twitter
76 Layne Norton, PhD on Twitter
77 Jeff Martin on Twitter
78 Black Friday Sucks!
79 The 25 worst foods for fat loss
80 11 BOSU Exercises That Will Train Your Entire Body
81 Virtual Posedown: Franco Columbu vs. Jose Raymond
82 A New Approach To Fat Loss Nutrition
83 Muscle & Fitness on Twitter
84 Tip: A Better Way to Build Hammies | T Nation
85 Instagram photo by @gifted_athletics • Nov 27, 2016 at 7:42pm UTC