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Body Tempering to Improve Physical Performance

Replace the foam with steel to enhance your ability to hoist more iron without the pain.

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Sagittarius Horoscope for Tuesday, November 3, 2015

Tuesday, November 3, 2015 - You can't seem to find the voice of your own logic today, or maybe you just choose to ignore it. You have a rather straightforward decision to make: pursue a pleasurable experience or work hard while delaying the fun for another day. Naturally, no one is surprised if you are the first one at a party and the last one to leave. Self-indulgence most likely will win out, so you might as well kick up your heels while you can. But don't fool yourself; the work will still be waiting for you tomorrow.

Best Moves for a Bigger, Stronger Back

When you see someone walking around the gym with a  big back , you can guarantee they can jump up and kill 15-20  pull-ups  without even breaking a sweat. See the connection? Pull-ups and chin-ups are two of the best mass builders for the back. Targeting the lats, shoulders, biceps and grip, these exercises have so many different varieties, you’ll never get bored.

10 Rules to Control Your Appetite

Bodybuilders know that eating multiple meals a day leads to better leaning out. You end up with more muscle mass and less bodyfat than you do when eating the same number of calories per day in fewer meals. In terms of appetite control, spreading food intake over six to eight daily meals can also have a huge impact on your appetite. Every time you eat — even a very small meal — the appetite center of the brain is stimulated, relaxing a sometimes-urgent appeal for more food or an overwhelming desire to eat. Eating constantly — within your daily calorie requirements, of course — will tame your appetite and help accelerate the loss of bodyfat.

6 Weighted Abs Exercises for a Shredded Stomach

That being said, proper exercise is a critical component to improve overall health, performance and aesthetics. In order to have a strong core and build a little muscle, you need to work the rectus abdominus (think 6-pack muscle) regularly. Just like any muscle group, once you remove the fat, you want the muscles to pop. By using weight during abdominal exercises, you will increase muscle and improve its appearance. Not to mention, getting a stronger abdominal area will help you during your lifts and other athletic events.

Curls Curls Curls!

When it comes to building sheer mass, there is no better exercise than the barbell cheat curl. I would start the movement with a barbell at thigh level, shoulder-width grip, and nudge it into motion with a slight “kick” from my body. I’d choose a weight that was too heavy for me to curl using strict form, but not so heavy that I had to rely solely on body English to get the weight from point A to point B. The idea behind cheat curls is to get the barbell past your sticking points and let your muscles get stressed fully at the points where they would normally find the exercise easy. Because you’re stronger during the negative phase of a lift, the heavier weight used for cheat curls also lets you work the biceps during the all-important downward half of the movement.

MuscleTech Phase8 at

The main protein component in PHASE8 has the unique ability to release amino acids in your bloodstream for 8 hours after taking it.1 Because of these sustained-release properties, it’s a highly anabolic and anti-catabolic protein that helps create a muscle-building environment for longer periods of time.*

Revitalize Your Abdominal Workouts

There's a strange thing about abs. Schizophrenically, they’re either overemphasized or ignored, and sometimes both, intermittently, by the same bodybuilder. Ab definition is widely regarded as the best visual indicator of leanness. Yet, unless you’re shirtless, your abs can’t convey anything to anyone; and, if you’re not buff, they still remain unseen even when you’re in the buff. For the latter reason, even many pro bodybuilders skip ab training until the final weeks before a contest.

11 Best Supplements for Mass

Without a doubt, you can add muscle simply by eating right and lifting weights. But to truly maximize your growth potential, supplements are a requirement. Hence, we've compiled a rundown of the 11 best mass-gain supplements on which to spend your hard-earned cash. They're listed in order of priority, from the absolute most critical, can't-do-without supplements to the less crucial yet still highly effective ingredients for packing on size. The point is to help those on a tight budget decide which supplements to buy. If money is no object, then by all means knock yourself out and use them all as directed. Because after all, as far as we're concerned, you can never have too much muscle.

T NATION on Twitter

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1. How To Enter: Beginning at 12:01 a.m. (EST) on August 4, 2015, visit and follow the entry directions. Each entry must contain answers to the questions posed to qualify for the drawing. (At that time, you will also be able to follow the directions to download the 60 Day Revolution workout program PDF). All entries must be received no later than 11:59 p.m. (EST) on December 31, 2015. Only one internet entry per person and per e-mail address will be accepted. Subsequent entries will be disqualified. Subsequent attempts made by the same individual to submit multiple internet entries by using multiple e-mail addresses or otherwise will be disqualified. In the event of a dispute over the identity of an online entrant, entry will be deemed submitted by the authorized account holder of the e-mail address associated with the entry. Authorized account holder is defined as the person assigned to an e-mail address by an Internet access provider, on-line service provider or other organization responsible for assigning e-mail addresses. All materials submitted become the property of Weider Publications, LLC ("Sponsor") and will not be returned.

11 Weekly Twitter Giveaway Terms And Conditions

ELIGIBILITY: The Twitter contest (the "Contest") is open to Twitter members who are 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.

After Shock: Brian Casad’s Amazing Transformation

Casad started slowly, making one adjustment at a time instead of trying to fix everything right away with some crash diet that would be hard to stick to (“I hate diets,” he says). The first things he cut were the lunches. Rather than go out to eat, he’d go for a run, grab a light salad, then head back to work. “I’d bring gym clothes with me to work, and there was a running trail out by our office, so I’d go out and run a mile or a mile and a half here and there. And then I’d go get a quick lunch, but something lighter. That’s kind of where I started making adjustments.”

Lee Haney: Born to Be Wide

Lee Haney trained by the motto of “Stimulate, don’t annihilate,” and it served as a reasoned counterpoint to cries of “No pain, no gain!” As he collected a record eight Sandows from 1984 to 1991, the Georgian giant quietly did things his way. He followed the three-on, one-off system, popular in the ’80s, but steered clear of the typical push-and-pull division of upper body. Instead, he grouped chest with arms and back with shoulders, as shown here. Thus, Haney had a “width day” dedicated to the breadth he used to dominate bodybuilding for nearly a decade.

8 Best Cable Exercises for a Big Back

Try cable exercises. They allow for free movement in your arms and put constant tension on your muscles that you can’t get with dumbbells. Here are the eight best cable machine exercises to pack on slabs of muscle to your back.

6 Surprising Health Benefits of Coffee

Want to lower your risk of death? A National Institutes of Health – AARP Diet and Health study of more than 400,000 people revealed that drinking coffee might be the answer. Between 1995 and 2008, male participants drinking even just one daily cup reduced their risk of death by 6%. Drinking either two to three cups or six or more cups reduced the risk by 10% during the timeframe of the study. The greatest reduction of death risk was 12% in the group drinking four to five cups. Know your limit: five cups.

Tips For Arm Training by Maxx Charles

When Charles trains arms, he does up to 41 sets of 18 different exercises for biceps and triceps. He’s the first to volunteer that what he does isn’t for everyone, whether it’s the sheer volume of his training or the exercises he uses. Charles is a guy who studies others in the gym and makes up his own exercises based on his specific needs. Instead of looking at each exercise in detail, let’s consider some of the principles Charles utilizes as he trains to help us reach a better understanding of how he built one of the biggest pairs of guns in the pro ranks.

T NATION on Twitter

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10 Adventurous Sex Moves You've Never Tried

Why settle for a good romp when you can have a great one? From an unexpected guaranteed-to-get-her-off position to a new way to use that pull-up bar, we’ve got the expert-approved tricks that will convince her you’re a certified sex god.

9 Mindset Mantras for More Muscle

Most of us tend to look for external solutions to our bodybuilding problems. But did you ever stop and think that the true key to progress might lie somewhere within yourself ? Do you realize that the most powerful computer known to man is not sitting on your desk, but is stuck right between your ears, and smack inside your skull. I am talking about your brain, but more specifically, your MIND. The extraordinary power of one’s thoughts cannot be denied. “Mind over matter,” is real.

7 High-Intensity Workout Methods for Greater Muscle Growth

But there will come a time in the near future when you'll want to experiment with more advanced methods, or "intensity techniques," as they're often called. These are ways to tweak the traditional set/rep matrix to increase the intensity of an exercise, or even an entire workout. If you've been at this for awhile, some of these might be familiar. But to really stretch your abilities—and see big gains—you'll need to learn the full suite of intensity techniques.

The Best Chili Recipe for Athletes

Chili is one of those great one-pot wonders that taste as great the day you make it as it does as tomorrow’s leftovers. With the right ingredients, your favorite fatty bean-pot can also be a lean, tasty powerhouse perfect for an athlete.

Back Strength and Injury Prevention Workout

Poor Form Performing a squat or deadlift while flexing or rounding your spine has dramatic effects on shear loading of the discs and the result is injury. The spine is much stronger and better able to withstand compressive forces—about 55% stronger—when in a neutral posture. Myoelectric signals (the electrical signals that control muscles) create muscle forces when performing the deadlift and squat. With a flexed, rounded spine, the muscles of your lower back are “silent,” and you increase strain on posterior passive tissues and high shearing forces on the lumbar spine resulting in injury. On the other hand, a neutral or extended spine showed increased myoelectric lower back muscle recruitment and a reduction of shear forces on the lumbar vertebral disks resulting in a quality lift and reduced risk for injury. Lack of Flexibility Crossed Pelvis Syndrome and Gluteal Amnesia is described by having weak or inhibited glutes, weak abdominals, tight hamstrings and tight hip flexors. As a result, when trying to squat or deadlift, you will not be able to recruit the power muscles of their hips and glutes correctly, causing increased stress and force onto your spine.

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6 Tips for Getting the Most Out of Your College Fitness Experience

The energy you get off of them keeps you coming back, and this leads to more and more individual growth. Then we go and eat breakfast at 7am, and by this time we are wide awake for our classes later in the day. Also lifting in the morning frees up your afternoons tremendously. Now you can attend that tutoring group for Chemistry, or take that cutie from your class out without having to skip anything. So you are prioritizing the two most important things while you are at school: Education and Fitness.

How to Get Stronger, Bigger Calves

“The most common calf training mistake I see is mindlessly going through the motions of the exercises, using excessive momentum, and bouncing at the bottom of a move,” Seedman says. To counter this, he recommends two courses of action. First, squeeze your calves maximally at the top of any movement—say, calf raises—by holding the fully contracted position for two to three seconds. This creates tension and metabolic stress in the muscle, both of which are critical for maximizing growth. Second, control the eccentric movement (the two to three second lowering phase) and hold the fully stretched position for an additional three seconds. “Not only will this break down the surrounding fascia (connective tissue that covers your muscles and hinders growth) but this technique will also produce the greatest muscular damage, which is key for triggering muscle hypertrophy,” Seedman adds.  

Bulk Up Your Back in 20 Minutes

The reason your chest is pumped but your lats are junk is because you can’t see them. Without regular feedback on how they look—the kind you get from your pecs, biceps, and abs—it’s easy to neglect the muscles on your back and let their development fall behind. That ends now. While we can’t help you see your back any better, we can show you how to grow it by blitzing it with exercises that will pack on mass and increase strength.

Fat Loss Rules: Grains and Weight Loss (A Twisted Relationship)

The weight loss hypothesis and overstated claims aren’t accurate. Many people want to know how to lose weight. But that’s much different from “how to lose fat.” Or more importantly, how to maintain that fat loss for the long-term.

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Our Relentless Strength Challenge for Men Near Manasquan & Edison #UndergroundStrengthGym

Strength Is Not Always the Answer

If I could go back in time to when I first started lifting weights, I’d do everything differently. Back then, I was so worried about finding the right plan for me that I missed out on the two most fundamental aspects of exercise: movement and strength. Movement is easy to figure out, and yet mostly misunderstand....

5 Keys to Metabolic Conditioning

Learn the truth behind metabolic conditioning and what it can do to help you fat-proof your physique.

What's Really Killing Your Sex Drive

Anti-depressants have a bad rap for messing with mojo, but often medical side effects are not to blame. Most people actually have something called Hypoactive Sexual Desire Disorder, which is just another name for low sex drive. It’s important to remember that men wanting sex all the time is not based in fact. Men have different libidos, different biological sex drives and desires, and just because they don’t want sex, doesn’t mean something is wrong. However, any medications used to lower testosterone, like those used to treat prostate cancer, selective serotonin re-uptake inhibitors (SSRIs), like paroxetine and fluoxetine, and serotonin and norepinephrine re-uptake inhibitors (SNRIs), like venlafaxine. Also lithium, benzodiazephines, antihypertensives, cardiovascular drugs, and lipid-lowering meds like gemfibrozil, could alter sex drive. While there isn’t a lot of evidence that supplements lower sex drive, scientists have found that people who take St. John’s Wort notice a lower libido. It’s always good to check the labels on anything you take, or ask your doctor or pharmacist if you’re concerned.

32 on Twitter

How many grams of protein are there per serving in @Jamie_Eason 's Whey Protein Isolate.

Ten Excellent Reasons Everyone Should Train Squats

Squats mimic the jumping motion and effectively improve hip extension strength and power for a greater vertical jump. Be sure to train full squats in which you go all the way down to the point where the hamstring covers the calf. A study found that deep back squat training increased vertical jump height by 38 percent more than when subjects did quarter squats by optimally train the lower body musculature. 

The Zach Even - Esh STRONG Life Podcast by Zach Even-Esh on iTunes

We are unable to find iTunes on your computer. To download and subscribe to The Zach Even - Esh STRONG Life Podcast by Zach Even-Esh, get iTunes now.

Life Happens

Sometimes I get too busy to exercise.Or I don’t feel like eating healthy. I have bigger priorities than going to the gym.Some days, I don’t hit my macros and I don’t really care. I’ve felt fat before even though I’m not. I’ve felt weak before, although no one would ever tell me I am. I’ve disliked how I’ve looked...

Kevin Hart on What’s Funny About Running

So, how did Kevin Hart pick up running and quickly dominate the 3.1-mile distance—running an almost sub-20-minute 5K? Here are the top three tips he gave us this morning—just for MEN’S FITNESS readers. Plus, of course we had to ask what he thinks is funny about running—and what he'd say about it if he incorporated it in to a show. Click through to find out.

Build a Massive Chest

Call it the superhero stance—the way guys like Batman or Superman stand proudly with their arms folded in front of them as they push out their massive chests. Nothing displays strength and power better than big, chiseled pecs. If it’s long been your dream to have an upper body reminiscent of a comic book hero, this workout is the answer. It will inflate your chest like a float at the Macy’s Thanksgiving Day parade—and it’ll do it fast, in just six weeks for most guys. How It Works You need to train twice a week for six weeks, alternating between two different chest workouts. The first uses heavy weights, low reps, and lots of sets to build your strength—the foundation of muscle size. The other has you doing an enormous number of reps to get a huge pump, which contributes to growth by rushing blood into the muscles (but also looks cool for an hour afterward). Directions Frequency: Perform each workout (Day I and II) once per week, training other muscle groups on the other days. Allow at least three days between chest workouts, and take at least two days completely off from lifting.

The Emotional Part of Your Brain is A Lot Like Your Girlfriend's

The researchers debunked the idea that the hippocampus—the part of your brain that fuses new memories and connects emotions to the senses—is larger in females than males. The researchers were able to cross reference structural MRIs and analyze a meta-analysis that combined findings from 76 independent studies and published papers, involving over 6,000 healthy men and women. They found little to no difference in the size of the hippocampi (which is located on both sides of the brain under the cerebral cortex) or the corpus  callosum (white matter that allows either side of the brain to communicate) in men and women.

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The Best Healthy Lean Beef Recipes

meat—defined as less than 10% fat by weight, or less than 10 grams of fat per 100 grams—as a solid protein choice. Cuts of lean meat include bottom steak round, eye of round steak, flank steak, petite tender roast, sirloin tip center steak, strip steak bone-in, top sirloin steak, and tri-tip steak. Besides being lean, the portions should be about 3-4 ounces per person.

Mark Dugdale on Twitter

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Why Do Squats Hurt? (And How to Fix The Problems)

Squat Like a Pro:  This could be a technique flaw, mobility issue or a weakness. The walls squat is simple way to test if this is an issue (without needing weight).  Stand facing a wall with your feet about 6 inches away. Squat as far as you can. You will immediately see if your hips, ankles and upper back have any mobility issues and you’ll notice how your knees track.

5 Low-Carb, Keto-Friendly Barbecue Recipes!

Even if you're living low-carb, there's no need to miss out on any of your barbecue favorites. Try out these summertime favorites with a keto-friendly twist!

coleen neidhart |102 on Twitter

I just voted for @TheRock to win Favorite Premium Cable TV Actor at People's Choice Awards 2016! vote:  #PCAs

Hair Replacement, Fat Reduction, and 4 More Cosmetic Enhancements That Guys Are Getting More Often

In an age of profile photos, selfies, and social media, men are now more aware of their appearance than ever, says Chia Chi Kao, M.D., a Los Angeles-based board-certified plastic surgeon. And the advent of non-surgical procedures (think: Botox, fillers, or lasers) makes it easier for men to do something about their looks, he says.

20 Great Pumpkin Beers to Try This Halloween

One of our top picks: Wolaver’s Unfiltered Organic Pumpkin Ale. Without a doubt one of the finest pumpkin beers around, Wolaver’s certified non-GMO pumpkin ale achieves a rich, natural pumpkin taste without a hint of artificiality. The spices are muted, and the rich flavor is perfectly balanced, bringing the natural pumpkin—farmed in Shoreham, Vermont—to the fore. The attention to detail has paid off, earning it a coveted gold medal at the 2014 Great American Beer Festival.

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The 10 Best Fitness Movies on Netflix Right Now

A while ago, M&F released our list of the best bodybuilding films of all time. Naturally, there was controversy, "Where's Generation Iron? Where's Conan!" We get it, there's plenty of room for interpretation for what the "best" films are. That said, we decided to make more lists anyway -- it's what we do. Now, we're focusing on some muscle-pumping, action packed movies you can stream on your phones and tablets right now! Try showing these films some love and see if you're not inspired.

mike richardson on Twitter

@TheRock I just finished with Ballers season 1. What an amazing show, I'm so looking forward to season 2 #BallersHBO

Lizz Glennusional on Twitter

I voted for @TheRock to win Favorite Social Media Celebrity at People's Choice Awards 2016! Cast your vote:  #PCAs

51 The Curious Case of Why People Fear Protein
52 A Guide to Crafting The Best Sandwich Ever
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54 BodyBuilding and Gym on Twitter
55 T NATION on Twitter
56 T NATION on Twitter
57 Muscle & Fitness on Twitter
58 Build the Ultimate Sandwich
59 20 Best Healthy Protein Pancake Recipes
60 Rod Gold on Twitter
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62 5 Ways Your Relationship is Making You Fat
63 Kai Greene on Twitter
64 High Protein Piña Colada
65 [STORY] Stand For Something Or Fall For Anything
66 6 Candy Swaps to Satisfy Your Sweet Tooth Without Getting Fat
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68 25 Ways to Get Stronger Now
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70 DΛvid Glickman on Twitter
71 @facisback™ on Twitter
72 Dynamic Effort Squat Cycles That Work
73 James Hamilton on Twitter
74 How to Start a Contest Diet
75 The No-Frills Shoulder Workout
76 FLEX on Twitter
77 The Hype Machine: Do Detoxes Really Work?
78 The New MuscleMeds Secret Athlete - Revealed!
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80 Biotest on Twitter
81 Get Lean By Getting Strong
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