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1
T NATION on Twitter

Lifters and athletes can handle more carbs, even when trying to lose fat. Info: https://www.t-nation.com/diet-fat-loss/tip-know-how-many-carbs-you-need … pic.twitter.com/lpW8JpYmHL

2
Sagittarius Horoscope for Sunday, November 8, 2015

Sunday, November 8, 2015 - Preaching about moderation is one thing, but following through with sensible behavior can be a real challenge now. You are familiar with the concept of emotional detachment, but your feelings are dragging you all over the map today. You might be willing to risk your social stability in order to shift a relationship dynamic in your favor. But seeing interpersonal interactions as a competition is counterproductive to your personal growth. Cooperation is essential when it comes to the game of love.

3
Branch Warren 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

4
Making Volcano Traps Erupt

Here’s the bad news: You can’t have great traps without them. Now for the good news: They’ll give you the thickest and highest traps possible. “Deads” are the perfect trapezius exercise, because they combine all total-mass principles for this fractious bodypart: maximum poundage, full range of motion, and intense stress on the traps through all dimensions and from top to bottom. As you start the lift, you’re bent over, which pulls your traps forward and stresses them over their entire area of mass, from bottom to top and side to side. As you raise your body, the stress moves progressively downward, from the top of your traps, across your rhomboids, pulling hard at the lateral extremities. At the top, you “lock out” the lift, shrugging your shoulders up and back, which serves as a peak contraction, especially for your upper traps. As you lower the weight, the entire process is reversed, but with the same beneficial effects. You can’t ask for more. Always do deads.

5
Get Six-Pack Abs in 6 Simple Moves

For this, both  diet and exercise play important roles, but the reward is a set of abs that are the envy of everyone you know. Here are six ab exercises to get you that highly sought, but rarely achieved, holy grail; the six pack.

6
Arnold Schwarzenegger: Spot-On Training

In my many years of training with and observing countless bodybuilders, it became clear that even the best athletes have weaknesses in their physiques. Some had small arms, others were lacking in the lower body, and I used to have rather underdeveloped calves. But the great thing about bodybuilding is that you have the power to focus on a weakness and make it a strength. Here are a few common physique weaknesses, along with effective ways to fix them.

7
Best for Boulder Shoulders

To sum it all up, the research concluded that it’s best to use several different exercises to build impressive shoulders. The best exercises for the anterior deltoid were: the Smith machine shoulder press, free-weight bench press, and pec deck. The best exercises for the middle deltoid were: the free-weight lateral raise, cable-crossover lateral raise, and reverse pec deck. For the posterior deltoid, the best exercises were: the reverse pec deck, incline lat pulldown, and seated row. - FLEX

8
5 At-Home Cardio Workouts for Fat Loss

5 At-Home Cardio Workouts for Fat Loss

9
Top 10 Squat Mistakes

But with any complex exercise, there’s a lot of room for error and the squat is no exception. Here are the top 10 mistakes people make with squatting, why they’re bad and exactly what you need to do to avoid them.

10
5 Essential Rules For an Effective Bulking Season

Nobody cares about abs when it’s cold out. They can’t be seen through your sweater—but your chest, shoulders, and arms can, which is why winter is the perfect time to go on a bulking program. Nevertheless, eating too much too fast can leave you with a lot of weight to lose come springtime. Follow these rules for an effective bulking season so you can get big while staying lean.

11
T NATION on Twitter

Deadlifts and shrugs alone won't build traps for many of us. We need these exercises too: https://www.t-nation.com/training/traps-are-the-new-abs … pic.twitter.com/PkTWdEHzwZ

12
The 10 Basic Exercises to Build a Workout

You don't need a ton of equipment, fancy  machines, or crazy new moves to get in a good workout. In fact, some of the most basic exercises are still some of the best exercises. Take the humble push-up, for example. It's a total body move that uses your body as the equipment and works your chest , arms , shoulders , even your core. Every good gym routine will use moves like that as building blocks. You can then add other, tougher variations of those moves or throw in some fancy equipment to get a little variety. But, mastering the fundamentals is key to seeing gains in the gym. We spoke to Colin Young, the Regional Performance Manager at  EXOS , to bring you these 10 basic exercises that you can use as the foundation for hundreds of strength routines.

13
WATCH: Lance Armstrong Is Still A Hero

Why should we be mad at Lance Armstrong? After all, Oprah knows a thing or two about doing whatever it takes to get to the next level.

14
4 Tough Truths About Your Fitness Goals

Age is also a factor in making gains. A beginner in his teens up through his 30s can expect to add two to four pounds of pure muscle for the first two to three months he’s training—“it’s called ‘newbie gains,’” says Krahn. At that point, the body slows the rate to maintain homeostasis (as carrying more muscle requires more of its energy), and additional gains take longer. At that point, expect to add less than a pound per month, and eventually, learn to be satisfied with only about two pounds per year.

15
9 Convenience Foods That Fight Belly Fat | Eat This Not That

Below we reveal nine foods that will not only make your life easier, but also help you get leaner. Better yet, all of the suggested items are found in just about any grocery store and can easily be combined with other foods to create a healthy meal in just minutes. Don’t let your busy life keep you from getting the body you want—say bye-bye to the drive through and hello to a trimmer, leaner you. Scroll down to learn how it’s done.

16
7 Herbs All Men Should Use

Whether you struggle with depression, low energy, hair loss or any other issue men often face, these herbs may provide an added boost to your overall healthy lifestyle.

17
6 Worst Things You Can Do to Get a Bigger Chest

Walk into the gym any Monday night and you're likely to see the majority of guys working like mad on their pecs. So why is it that chest usually leads off the training week? Well, because big pecs are cool! Just look at the Terminator , Rocky, and Superman and it's easy to see why most men covet massive, thick, and striated pectorals . The funny (or sad really) thing is, despite all of the hard work, very few get to display the kind of chests that make jaws drop and tempt the ladies to reach out for a quick feel.

18
Cutandjacked.com 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

19
IIFYM Muscle-Building Weekly Meal Plan

With this diet, incorporating whole foods is a priority because that will help build the foundation to indulge on other foods like burgers. It's simply a balancing act. To ease your way into becoming flexible dieter, we've outlined a comprehensive 5-day meal plan. This sample meal plan is based of a 180-pound lifter who is looking to lean out -- totaling 2,300 calories a day, 225 grams of protein, 220 grams of carbs, and 55 grams of fat.

20
The Perfect Workout

has to wreak havoc on your joints—but we’re about to break it. In fact, you can have a great-looking body without wrecking it along the way. This plan incorporates careful programming, mobility, and corrective exercise to help you safely build both muscle and strength.

21
Dorian Yates' Expert Advice on Training Frequency

Is it better to train once or twice a day?

22
T NATION on Twitter

Drop the chub and kill bad eating habits in 28 days. Get the free plan here: https://biotest.t-nation.com/products/velocity-diet … pic.twitter.com/VBZo1JpkDc

23
The Best & Worst Workout for Your Penis | Eat This Not That

Your T levels could take a major hit if you're spending too much time on the treadmill. Running 40 miles or more — or just under 6 miles a day — can drop levels of testosterone (a hormone that’s crucial to sex drive and strong erections) by a whopping 17 percent, according to University of British Columbia findings. Though the researcher isn’t certain why this happens, she hypothesizes that pounding too much pavement could disrupt communication between the brain and hormone-producing glands.

24
10 Nutrition Tips to Help You Get Huge

Take glutamine and creatine, and drink water to keep your body hydrated and your muscle cells filled with fluid. Glutamine and creatine help pump muscle cells full of water.

25
5 Reasons People Are Foolishly Fearing Dietary Fat

Two doctors, Dariush Mozaffarian, an adjunct professor at Harvard, and David Ludwig MD, PhD, a doctor at Boston Children’s Hospital, co-authored an article in The Journal of the American Medical Association denouncing the government’s negative policy towards fat. On July 9, 2015, they wrote an op-ed published by the New York Times . In their opinion piece, they highlight the negatives of low fat diets and call attention to how many Americans subscribe to the misnomer that reduced fat foods are healthier than non-reduced products. They point to the FDA’s inability to accept the 2005 Dietary Guidelines, which raised the percent calories-from-fat ceiling from 30% to 35%.  To this day, the FDA still has not acknowledged the change, and keeps its ceiling at 30%. Ultimately, the authors suggest that the FDA change the 2015 Dietary Guidelines and that we finally “exonerate dietary fat.”

26
A Better Workout for Bigger Forearms

The forearms consist of the wrist flexor, wrist extensor, and brachioradialis muscles. They’re smaller muscles and therefore are designed more for endurance and frequent bouts of work than explosive or heavy movements. They also get plenty of incidental work whenever you grab a bar or dumbbells for any other exercises, or carry groceries home from the store. Here’s how to set up a forearm training plan that challenges these muscles without overtraining them.

27
T NATION on Twitter

Time to plan some healthy meals for the weak ahead. 10 tasty ideas: https://www.t-nation.com/diet-fat-loss/10-ways-to-un-suck-diet-food … pic.twitter.com/GmtdCw3DMy

28
The Ultimate Clean Bulk Meal Plan

For ages, bodybuilders and regular guys alike have taken a two-prong approach to getting big and ripped. “Bulking,” or eating as much as possible while training for muscle growth , followed by a calorie-restricted, fat-burning “cutting” phase has become the default method to carve out a bigger, leaner physique. But it’s time consuming, and treating your body like a thermostat that you turn up and down can have negative effects on a cellular level. Fortunately, as we learn more about how the body processes macronutrients, it’s becoming clearer that we aren’t being nearly as efficient in our physique-enhancing efforts as we could be, and consuming specific quantities of nutrients at certain times of day can condense the bulking and cutting phases into one simple phase that will get you jacked—the healthy way—in a fraction of the time.

29
The 15 Most Basic Facts about Building Muscle

Getting stronger isn’t just about what takes place in the gym, though that’s a key component. How you tackle the rest of your day and night, including sleep, goes a long way to determining how or if you build muscle. Read on for the 15 most facts about muscle building from how to eat, train, live, and more.

30
Fat Loss Mistakes (and How to Lose Weight For Good)

Weight training is designed to provide faster results with less time in the gym. Not only do you have to work out fewer times per week (you’d be shocked what you can do in just 3-4 workouts per week) you’ll also have shorter sessions. That’s because intensity is much more important than duration for eliminating fat. So you can spend a fraction of the time in the gym and still kiss your tummy good-bye. In fact, research has shown that 8 to 12 minutes of intense intervals can burn as many calories as 25 to 30 minutes of constant moderate exertion exercise. Does that mean you only need to exercise for 8 to 12 minutes to see your abs? Unfortunately, no. But don’t be surprised when you spend less time on the cardio machines, pick up a few dumbbells, have less time in the gym and suddenly don’t even recognize your own body.

31
T NATION on Twitter

“ @T_Nation : For better push-ups, make an arrow with your body, not a T. Here's why: https://www.t-nation.com/training/tip-do-this-to-make-push-ups-more-effective … pic.twitter.com/Iov9j4WjUQ ”

32
The Battle Ropes Workout

“Battle ropes offer full body strength training as well as cardio,” says Danielle Hopkins, a master trainer at Printing House Equinox in New York City and the creator of the gym’s popular Ropes & Rowers program. “They’re especially great for targeting your core and upper body, since those are your primary movers in battle rope training.”

33
8 Reasons You Should be Using Coconut Oil

After being labeled as a “bad” saturated fat for years, coconut oil is enjoying a new resurgence in public opinion, with researchers touting it as one of those “wonder” foods with antibacterial, anti-fungal, and even fat-burning properties. If you haven’t jumped aboard the coconut oil bandwagon, here are eight reasons you should.

34
Bodybuilding 101 Featuring Cody Montgomery

So you’re not as jacked as any of the guys at your gym—including the dude behind the desk. Follow this road map to massive strength and size gains and you can be. It won’t be easy, and results won’t appear overnight, but stay the course and the goal is 100% attainable. The catch? It’s on you to execute the game plan we’ve put together. That includes following the workout plan; forcing yourself to train when you’re dog tired; eating clean; and pushing yourself to finish when all you can think about is throwing in the towel.

35
So Now Kale is Bad For You?

This wasn’t some blog. It was a major magazine doing an even more major disservice. And they should be embarrassed for publishing this food-shaming post. Here’s why: Writing health content comes with a social responsibility. People will read this and instead of consulting with a nutritionist or doctor, they’ll treat it as gospel. Maybe not everyone, but enough people that it will impact eating behaviors in a very dangerous way. So if you’re unwilling to respect and acknowledge that responsibility then you just shouldn’t be creating health content.

36
Keep Pushing: The Rock Reaches Out to Sick Fan

An unforgettable call. Yesterday (Nov 3rd) a buddy of mine @shawnperine sent me a story to read about an amazing man named #MattKlutka. Matt has terminal cancer and told he only has a few weeks left. He told me Matt was a big fan of mine and a phone call would mean the world to him. I emailed my bud back with simply, "Are you kidding me? I'll call him in 15 minutes!" As it turned out it was a call I'll never forget for the rest of my life. Matt couldn't have been more upbeat and positive. We talked about our favorite movies, our passion for hard core workouts (he still trains hard and pushes himself DAILY), told a dirty joke or two and talked about our pride of being fathers (he has an 11yr old son Cebran and says "I couldn't ask for a better kid!"). As we wrapped up the call I told him how proud I was of him and how much just hearing his voice has inspired me. He thanked me from the bottom of his heart and said with vigor and determination, "I just gotta keep pushing". I hung up the phone a grateful man and knew how blessed I was to hear his voice. Thank you Matt for the inspiration and reminding all of us that time is indeed our greatest currency.

37
5 Recovery Methods To Be Practicing

The recovery process is vital in a training program -- ultimately being the most beneficial way to enhance your overall gym performance. Overtraining also known as under-recovery can exhaust your muscles and build even more fatigue than what you're already feeling. Rest assured that with the right recovery tools in your arsenal you'll be ready to go in no time. Follow these tried and true methods for an optimal workout recovery. Your muscles will be thanking you.

38
The Warrior Body Workout

Throwing a punch is actually more complicated than it seems. Rather than let you ingrain bad form and train improperly, I’m going to have you punch with a parallel (“pyramid”) stance. This will make the power come from your upper body, and it will challenge your core. The workout focuses on jabs and uppercuts done at three different speeds. We begin slowly, using light dumbbells for extra muscle stimulation. Then you’ll speed it up a little with heavier weights, and finally drop the weights entirely to practice real-time punches. Classic  body-weight exercises make up the rest of the workout. The whole routine is organized by rounds, so you make the experience of training like a boxer as realistic as possible—except for the part where you’d get punched in the face.

39
Warm-Up Winner

“It really does get the muscles ready for the activity planned,” explains Louis Guarino, a men’s Physique competitor and NASM-certified corrective exercise and performance enhancement specialist who works with the Canada-based Lean Bodies Consulting training group. “The purpose is to increase the range of motion of the muscle around the joints without the loss of force production. With prolonged static stretching there’s decreased force production, but the more rapid changes in range with dynamic warm-up modalities can increase range of motion while also increasing force production.”

40
How to Get Ripped Without Breaking a Sweat

You’re about to discover how to get an Olympic-caliber physique using an old Soviet training method that’ll barely make you break a sweat, and may even feel easy—that’s right, easy, as in “not very fatiguing.” You’ll be in no danger of throwing up in the gym bathroom or sending your heart rate into the stratosphere. Yet it’ll help you get more ripped than ever before.

41
4 Triceps Boosters To Increase Your Max Bench

Set up the bar in a squat rack so that it is a few feet off the ground. Lie down on the ground, under the bar so that your eyes are directly under the bar. Grip the bar with the same grip-width that you use on the bench press. Unrack it and lower it towards your chest. Your upper arms will make contact with the floor before the bar reaches your chest. From this position, press the bar up and repeat. Don’t bounce your arms off the ground — control it down and explode the weight upward. Also, keep the movements as close to how you bench press as possible (i.e., still try to lower the bar to the same point on your chest). You can also expect to move more weight here since you’re pressing through a shorter range of motion and because your triceps are closer to full extension. This move is most valuable for improving bench press lockout.

42
Ask Men's Fitness: I started a diet and dropped 10 pounds the first month—but since then the loss has slowed to a crawl. What am I doing wrong?

Ask Men's Fitness: I started a diet and dropped 10 pounds the first month—but since then the loss has slowed to a crawl. What am I doing wrong?

43
T NATION 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

44
7 Healthy and Delicious Meals You Can Get on a Plane

Just because your work schedule has you racking up frequent flyer miles doesn't mean you can ignore your  nutrition rules. In fact, since traveling is often the easiest time to fall off your diet wagon—what with average airport terminal's profusion of cinnamon-roll places and greasy burrito joints—there's arguably no more important time to find a delicious way to stick to healthy food.

45
The Behind-The-Scenes Look of UFC 193: Rousey vs. Holm

To get ready for the big fight, "UFC Embedded: Rousey vs. Holm" is an exclusive look at the lives of four top fighters: Ronda Rousey, Holly Holm, Joanna Jedrzejczky, and Valerie Letourneau. Jedrzejcky is a strawweight champion who is preparing to fight Letourneau. In the documentary that's set to air on Saturday November 7th at 2 p.m ET on Fox, various celebrities like Sylvester Stallone, Demi Lovato, Arnold Schwarzenegger, and Stephanie McMahon make an appearance. Stallone says about Rousey in the documentary, "She's something that has never been seen before," and Demi Lovato calls her a "good role model."

46
Total-Body Blaster for Greater Balance and Fat Burning

Neglecting exercises like the side lunge leads to muscle imbalances and injury. This workout fixes all that.

47
EVLUTION NUTRITION BCAA Energy at Bodybuilding.com

Warnings: Do not use more than 4 total servings per day. BCAA ENERGY contains caffeine and beta alanine. Beta Alanine can create a temporary tingling feeling on your skin. This is normal and diminishes with continued use. This product is only intended for use by healthy adults over the age of 18. Do not exceed recommended serving amounts or daily intake. Do not use this product if you are pregnant, contemplating pregnancy or nursing, if you have any pre-existing medical condition, or if you are taking any prescription or OTC medications. Discontinue use two weeks prior to surgery. This product contains caffeine. Do not use if you are caffeine sensitive. Keep out of reach of children.

48
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49
T NATION on Twitter

Delts on fire. It's time to ramp up the way you've been training. Do this: https://www.t-nation.com/training/delts-on-fire?utm_source=facebook&utm_medium=social&utm_campaign=article3882 … pic.twitter.com/wpmu4mZh1u

50
The Slam Ball Workout for Maximum Muscle Power

Challenge your aerobic capacity and throw some weight around with this tough (and surprisingly fun) workout routine.

51 Ask Men's Fitness: "Everyone seems to be doing Olympic lifts. Should I join the crowd?"
52 The People's Gym Rules
53 The Fastest Way to Do More Pushups
54 Bridgette on Twitter
55 8 Worst Things You Can Do to Build a Bigger Back
56 T NATION on Twitter
57 Wide Appeal
58 T NATION on Twitter
59 Biotest on Twitter
60 6 Whey Delicious Protein Treats!
61 Fitness Motivation guaranteed ▶︎ Anton Antipov Post Olympia
62 Into The Void - Do you have what it takes?
63 10 Gross Problems Fit Guys Have
64 Men's Health Live on Twitter
65 25 Things Every Woman Hates
66 5 Tips for Crushing the College Lifestyle
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70 Elite Lifestyle Cuisine on Good Day Cafe
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73 Training at Westside: Priorities and Lifestyle
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