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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.

The Ronline Report Ep. 63 - Giles 'Tiger' Thomas

In episode 63 of the Ronline Report, Giles 'Tiger' Thomas talks about working for the magazines since age 18, his experience in the supplement industry, and spotting (and missing) great bb potential.

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9 Things You Should Never Do On Biceps Day

A little body English and momentum can help you overcome a sticking point in the curl, which for most of us is about halfway up the range of motion. If you're standing, that's easily generated through your hips to provide a little thrust, which must be increased on each successive rep as you become increasingly fatigued. Remember, though, that using other muscle groups means you're reducing the workload done by the biceps, so you want to minimize it as much as possible.

Chest Training for Natural Guys | T Nation

This is a more advanced technique, but it works wonders for chest development and increasing shoulder mobility. To do it, start with a light pair of dumbbells and get into the bottom position of a neutral-grip dumbbell press. Concentrate on getting the elbows as low as possible while lifting your chest up as high as possible. Hold this for 60-90 seconds and make sure you feel the stretch in your chest, not your shoulder joint.

Lifting 3 Days a Week Is Best | T Nation

He meant that no matter how "optimal" a given system or approach is, if you can't or won't do it consistently, it's not going to pay off. Training three days a week allows time for a life outside of lifting – weekends off with the family, time for other hobbies, and enough energy to attend to life's responsibilities without becoming overwhelmed. Consider this if life stress is affecting your workouts.

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Instagram post by Shawn Ray • Nov 3, 2017 at 3:58pm UTC

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When you’re watching Stranger Things season 2 and realise the massive dude is @KaiGreene

Tip: The Squat You Should Be Doing | T Nation

"Zercher" just means that the bar is held in the crooks of the elbows and the arms are flexed to prevent it from dropping. So you can do Zercher squats, Zercher deadlifts, and even Zercher carries. And with the squat version, you can do anything with it that you do with a normal squat: 1 RMs, accommodating resistance (chains and bands), etc.

Tip: How to Bring Up a Weak Body Part | T Nation

Here's a real world example. I worked with top national level competitor Brad Davis and he saw great improvement in his legs, which had been his weakness. Our strategy was to scale down his back training – his back was already world class – from once a week to once every two weeks, and train his legs three times over two weeks. The result? He didn't lose an ounce of muscle from his back and his legs improved dramatically.

The Best Way to Build Traps | T Nation

Do these exercises and your traps will grow whether you want them to or not! This is the best way to grow your traps, not shrugs or any other isolated trap work. The actual Olympic lifts themselves are great, but if you want to be even more specific, clean pulls and snatch pulls are the key. (Bonus: They're also great calf builders.) Here's what a clean pull looks like.

Lean vs. Shredded: The Cold Hard Truth | T Nation

Getting shredded is one of the toughest things you'll do, but the rewards are completely worth it. It'll teach you a lot about yourself and the lessons you learn will carry over to all parts of your life. When you're in real shape, there's no better feeling. At least for the weird ones who thrive off pushing their body to places it doesn't want to go to.

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Ditch the Barbell for Big, Healthy Shoulders | T Nation

But there's a problem. You spend all day hunched over your computer like a Neanderthal and you have the mobility of a fork. Even worse, you've got beat up shoulders from imbalanced training, and an old injury or two. Your shoulders desperately need work, but every time you do barbell overhead presses, it feels (and sounds) like someone dumped gravel into your synovial fluid.

Tip: Walk This Way to Burn More Fat | T Nation

Another study looked at how the brain activates in response to walking in an urban setting as compared to walking in the woods. They found that the areas of the brain most commonly associated with depression and anxiety showed significantly less neural activity in the woods than in the city. A nature walk seems to be a stress buster.

Tip: 5 Damn Good Reasons to Use This Spice | T Nation

Piperine, a constituent of black pepper, causes muscles to burn more glucose and fat during exercise. The study, reported in Nutrition & Metabolism earlier this year, was done on mice but there's good reason to think it would work the same way on us human types. The human equivalent of piperine for a 175-pound man would be about 40 mg, and you can get that much in about 1.3 grams of pepper (white or black).

Tip: The Bench Press is a Whole-Body Exercise | T Nation

The bench press is a staple. However, one point to emphasize is that you should make the bench press a whole-body lift, not just a chest/triceps/delts lift. This is important for performance and safety, but also for milking the lift for all it's worth!

Tip: A Simple Mobility Drill for Healthy Shoulders | T Nation

Spending a lot of time working on imbalances and doing corrective exercises probably isn't high on your list of favorite gym activities. You'd rather be lifting heavy stuff. But there are a few simple things you can do to help you avoid picking up silly injuries. This is one of those things.

Kai Greene

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The legs and intervals beginner workout to build muscle fast

It doesn't matter if you're just getting started in the gym, you can start to stack on size with this beginners-friendly routine.

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Tip: Real Experts vs. Self-Proclaimed Experts | T Nation

Do research with their current clients. I've had many potential clients email some of my clients or drop in at their facility asking for feedback on my service, and I expect this will happen many more times in the future. It only takes a few minutes of your time to do the research that may determine whether or not you invest in the services of an online coach.

Tip: The Forgotten Importance of Maintenance Phases | T Nation

This phase allows you to recover some insulin sensitivity after your high-carb mass phase. It also allows psychological relief. After following a high carb, relatively low-fat mass gaining phase you'll likely be sick of foods like rice, oats, and potatoes paired with lean proteins. As a result, the opportunity to have some fatty foods with some carbs during maintenance helps to wash away any fatigue and set you up for the next phase of dieting.

Tip: Dear Dumb People, Stop Giving Advice | T Nation

Or reference a handful of clients that trained with you before you started posting on social media or demonstrate credibility by achieving something in competition yourself. That doesn't have to mean placing first at a National contest, we just need to know that the entire reason anyone outside of your house knows your name is because of something more significant than "I worked out for a while and I think I look pretty good, brah, so I'mma tell everyone what they need to do."

11 times Dolph Lundgren broke Instagram with his knockout workouts

Walking, or running in the sand is great for your legs and your whole body. Why do you think the Brazilians have those tight, muscular bodies? If you don't have a beach near, try to walk somewhere with a soft surface, like a football field, or a park. Hard surfaces take a toll on your joints. The softer the surface and the thinner the shoes, the better. Your bare feet making contact with the earth has a healing quality. Plus the view and the fresh air... you can't beat it! They say that mailmen have a longer life span than most. They walk everyday, pretty far, at a normal pace, up and down stairs and get plenty of fresh air. Photo: @danielsaxlidphotography

How to Prevent 7 Common Stomach Issues During a Workout

If you're overcome by the urge to pee every time you make it a quarter of a mile into your run, you may be overhydrating. Drink no more than 22 oz of water two hours before a workout, Sumbal says. If you're someone who's constantly plagued by diarrhea or loose stools (it happens to the best of us), consider reducing the fiber and fat in your diet in the two to four hours before a workout and 24-hours before a race. And if you find yourself getting backed up or constipated from time to time, caffeine and water may help to limit pre-workout discomfort and flush out your system, she adds.

Conor McGregor Wants a Bigger Piece of the UFC Pie

In the meantime, White would love to get McGregor back in the Octagon , doing what he does best. Just recently, TMZ caught up with White in New York City promoting UFC 217 at Madison Square Garden. When questioned about the return of his biggest star to the sport, White confirmed that both sides are working to make it happen, and, ideally, he'd like to see McGregor fighting in the Octagon before the end of the year.

28 Shawn Ray

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The 10-round bodyweight strength and stability workout

Just 15 seconds of work for 10 rounds? You'll be surprised how much your body will be begging for mercy.

Flex Wheeler on Twitter

Dedication. Drive. Determination. That’s what it takes. Use code “Flex 10” to get 10% off your Gripped V3 Headphones #grippedfitnessaudio

Sagittarius Horoscope for Sunday, October 29, 2017

Sunday, October 29, 2017 - You’re happy to hang out with your friends today, expecting to share adventures wherever you may roam. However, it might be difficult to get along with others if your agenda differs from theirs. At first, you remain quiet since you don’t want your preferences to hijack the fun. But a minor annoyance can quickly build into resentment now, triggering an emotional outburst as you try to set things straight. Don’t wait for your feelings to take over; discuss a possible compromise as a proactive measure. Mythologist Joseph Campbell wrote, “Regrets are illuminations come too late.”

Maximum Overload Training

6 Ways to Train for Striations

Individual muscles must be worked to their  capacity for every set, and the most efficient means I’ve found to achieve that state is with a minimum of 10 reps per set — and often as many as 15. Commanding an individual muscle to perform the bulk of the work from the very first repetition of a set is easy when you’re using light weight, but not enough stress is applied. The first few reps with heavy weight, however, require you to concentrate more on overcoming  and controlling the resistance than on the specific muscle’s contractions and extensions. Not until the fourth or fifth rep does a muscle adjust to flexing that heavy weight solely by itself to reach optimum efficiency. By aiming for higher reps, I am using those first few reps to acquaint the muscle with the weight. Thereafter, I’m getting five to 10 perfect heavy contractions and extensions before the set is finished.

5 Worst Things to Do to Build Bigger Shoulders

35 Shawn Ray

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FLEX on Twitter

A simple guide to lose more fat in less time:

The 6 Worst Exercises for Heavy Lifting

Renowned strength coach Eric Cressey had this to say about behind the neck presses, “It’s a really vulnerable position for the shoulder girdle, because the rotator cuff is at a mechanical disadvantage.” An injured rotator cuff minimally means a cessation from heavy lifting and possibly a life-time moratorium—opt for front or dumbbell presses. If you perform this movement, DO NOT go heavy.

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Tip: For Big Pecs, Do This After Bench Pressing | T Nation

The barbell bench press is great, but it's not that great at targeting the pecs. Add these two exercises to chest day to really grow.

Derek Flanzraich on Twitter

ICYMI @Greatist launched a campaign taking "healthy" back from the 1% because it's actually for everybody. …

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5 muscle-building moves you've never tried

In the weight room, it’s easy to get accustomed to the same old routine. Even in the search for variety, most guys rely on mixing around their go-to moves or substitute for some variation. But the truth is, to shock your muscles into bigger, better development and scare plateaus away, you've got to introduce your body to exercises its not used to seeing and feeling. Here are 5 you've probably never used, but should.

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This kettlebell killer will torch calories and fat in 12 minutes:

Jay Cutler's 7 Tips for Building Huge Triceps

I wasn’t blessed with the greatest genetics for triceps, but I learned to work with my body structure. You have to be open-minded with the exercises you choose. I learned very early that skull-crushers (lying triceps extensions) weren’t the only exercise for tris, contrary to what a lot of people seem to think. Cable movements can be very beneficial for size and shape. It’s just a matter of finding the right position for your body structure and really putting your mind into working the muscle.

The Right Way to Pit, Peel, and Dice an Avocado

Maybe those rookies executed the thwack-and-spin 99 times without an issue, but then, BAM, on the 100th time, just when they thought they had graduated to The Avocado Major Leagues, the knife slips and hits their hand. Nasty.

Tip: For Big Pecs, Do This After Bench Pressing | T Nation

The barbell bench press is great, but it's not that great at targeting the pecs. Add these two exercises to chest day to really grow.

Top 10 Natural Anabolics for 2017

Anafuse is so potent (and re-ordered so often) it also made the Top 10 Bulking Supplements List, the only natural anabolic to do so.  But unlike many on that list Anafuse produces its results without influence on your hormones and with virtually no side effects. Anafuse combines the two most effective natural anabolic ingredients on the market today (Epicatechin & Laxogenin) with the addition of absorption enhancers. The customer feedback and re-order rate on this anabolic has been so stellar that is on pace to become one of the best selling supplements ever. Certainly worthy of its No. 1 position among the Top 10 Natural Anabolic Supplements this year. Read all the reviews here .

25, 5'9, 158lb & Looking to Compete in Physique

Hell at 158lbs @ 5’9 you need more mass everywhere you concentration camp looking motherfucker lel. Maybe at a low level you can get away with it but the higher in competition you go physique dudes are getting bigger and juicier, even bigger than old school bodybuilders.

8 Things You Should Know About Protein

“If you had a list of biological values of how protein is broken down, whey would be at the top. And then dairy, and the rest fall underneath,” Lynn explains. “The pea and potato proteins aren’t terrible—let’s call them C-grade protein—but they’re not A-list. Whey protein is the best option, and you should be paying at least $25 per pound. As expensive as that seems, it’s less expensive than inferior sources of food proteins.”

6 Reasons Why You're Always Hurt | T Nation

Getting (and maintaining) tension is going to be a game-changer for a lot of people. If you're someone who just kind of hangs out and relaxes in the bottom position of the squat, and as a result places more stress on the passive restraints such as the tendons and ligaments, is it any wonder your back always hurts?

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