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1
5 Routes to Better Delts

While you can find plenty of ways to attack your delts in each issue of M&F, we've dropped five of our fave techniques - and the mini-programs to go with 'em - here for you to try. While we recommend using a complete program as the backbone of your training efforts, it never hurts to try some of these grab-bag programs to see what works best for you.

2
T NATION on Twitter

“ @T_Nation : How to do loaded stretches before or after training to build more muscle: https://www.t-nation.com/training/stretch-with-weights-to-build-muscle … pic.twitter.com/zgIBD6QkwF ”

3
Sagittarius Horoscope for Monday, November 9, 2015

Monday, November 9, 2015 - Your social inclinations are luring you to reach out beyond your personal network today, but you might have trouble deciding on a course of action. You want to be available for a spontaneous invitation now, making it difficult to commit to any one event. Thankfully, you possess the uncanny ability to turn a casual interaction with an acquaintance into an exciting encounter. Luckily, the fun seems to follow you wherever you go.

4
Boost Testosterone Levels with Coffee

Now, a Nutrition Journal study also indicates that men who consumed caffeinated coffee have more testosterone. In the study, subjects were assigned to caffeinated and decaffeinated groups. Participants consumed five 2g portions of instant coffee per day (caffeinated or decaffeinated Nestlé’s Taster’s Choice), which was mixed with approximately six ounces of boiling water and consumed with every meal as well as mid-morning and mid-afternoon.

5
White Rice vs. Brown Rice

Rice is a classic bodybuilding food, but white and brown rice have different benefits. Both are great sources of carbs, but white rice causes more of an insulin spike due to its very low fiber and fat content. Brown rice also increases insulin release, but the fiber and fats help reduce this. Therefore, at times of the day when you aren’t training, the carbs from brown rice are much less likely to go to body-fat storage than those from white rice.

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The Top 30 Muscle-Building Foods

These protein-rich foods can help you add mass without sacrificing taste.

7
The Best Pre-Workout Foods

Bananas : “They’re nature’s PowerBar,” says Dr. Louise Burke, head of Sports Nutrition at the Australian Institute of Sport and coauthor of The Complete Guide to Food for Sports Performance: Peak Nutrition for Your Sport . Bananas are loaded with digestible carbohydrates (read: fuel) and are packed with potassium, which aids in maintaining nerve and muscle function. The body doesn’t store potassium for very long, so a medium banana before a workout will help keep nutrient levels high. Villacorta especially recommends bananas for morning exercisers: “Get up and eat a medium banana with 1/2 cup of Greek yogurt. Wait about 30 minutes and then hit the gym. Your body will need the carbohydrates and protein.”

8
Hidden Physique-Killing Foods - Part 3

Not every so-called bodybuilder-friendly food is all it’s cracked up to be. Here’s how to make the right choices with 3 staple foods.

9
Gain Bulk Without Getting Fat

You want every calorie you ingest to be pointed toward muscle repair and growth, even if you store a little bodyfat along the way. The best way to avoid adding too much extra adipose tissue while gaining size is to make sure that you are eating a relatively clean high calorie diet.

10
7 Training Steps to Pack on Size

Strength begets size. That is to say, the stronger you get, the bigger you become. But real strength - the kind that warrants crowd-gathering, bar-bending loads of weight - isn't just a matter of will. It's a matter of science. Over the years, research and anecdotal evidence have steered us toward several reliable ways to get stronger and, consequently, bigger. The following seven commandments of strength need to be a part of your program if you expect to start moving around the big-boy weight (and if you expect to have the physique to go along with it).

11
Pump Up the Volume

In order to grow, you must train with a certain amount of volume. Most research does not explore the effects of using more than three sets on hypertrophy, and the data that does exist does not consistently show the benefits of using more than three sets.

12
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.

13
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.

14
8 Ways to Burn More Fat

Most think of altering the metabolism as “boosting it,” but there are things you can do that also change the way the body handles food. For example, simply by taking a fiber supplement, you can alter the way your body handles carbohydrates. Fiber stimulates carbs to bypass fat storing pathways, which in turn means they ultimately head down other pathways for muscle fueling or building. There you go — a simple nutrition step to modify your metabolism.

15
Social Giveaway

Sign up to win this giveaway and share it with your friends!

16
Arnold's Classic Chest Routine

“I always like to start my chest routine with barbell bench presses. I'll use the pyramid principle, starting with a lighter weight and going to a heavy weight for six reps. After that I’ll do barbell presses on an incline to hit the upper chest. These I like to do for 10 to 15 reps and get a good pump. After that I do dumbbell flyes on a flat bench to really stretch out my pecs and hit the inner part. And finally I’ll end my routine with dips, and I lean into these a lot. This also stretch out my pecs and get a lot of blood in there. Dips also focuses more on my lower pecs.”

17
10 Different Ways to Do A Curl

If you want big biceps and arms, do curls. If you want bigger biceps and arms, do different kinds of curls. Variations as simple as a change in wrist position or source of resistance allow you to target your arms from new angles while emphasizing different muscles within your arms. Over time, that means more strength and more size.

18
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

19
Is your Rep Speed KILLING your gains?

Fast twitch fibers may also sometimes be referred to as “high threshold” because of the simple fact that it takes a little more to get them to work. They’re not working unless you’re doing something fast, or heavy. Remember: fast and heavy are really the same thing as far as your muscles know! Muscles only know tension. Fast twitch muscles are your body’s way of dealing with anything that requires strength and speed, and therefore in order for it to build these up, you must lift heavy things, or perform activities with higher velocity. Simple enough?

20
EVLUTION NUTRITION ENGN at Bodybuilding.com

Warnings: Not for use of by those with pre-existing medical conditions or taking any medications, those under the age of 18, those that are caffeine, niacin, or beta-alanine sensitive or women that are contemplating pregnancy, pregnant or nursing. Consult your physician prior to using this product if you are taking any prescription or over-the-counter medication or supplements. Do not use this product if you are at risk or are being treated for any medical condition including, but not limited to: high or low blood pressure; cardiac arrhythmia; stroke; heart, liver, kidney or thyroid disease; seizure disorder; psychiatric disease; diabetes; difficulty urinating due to prostate enlargement or if you are taking a MAO inhibitor. Discontinue use and consult your healthcare professional if you experience any adverse reaction to this product. Keep out of reach of all children. Do not exceed recommended serving size or suggested use for any reason. Discontinue use two weeks prior to surgery.

21
Static Contractions: Grow by Standing Still

Next up are your working sets. Have a training partner move the weight to the static position; he should apply only enough force as is needed to help you get there. That will help prepare your muscles for when they're suddenly on their own. When your partner lets go, he needs to watch the clock, as you're now counting time, not reps. The weight should be light enough to allow you to hold it statically for at least 10 seconds, but heavy enough that you can't hold it for more than 20. Once you can hold a weight for more than 20 seconds, it's time to increase the weight. Your partner also can help you bump up the intensity by forcing you to hold the contraction longer—similar to forced reps.

22
How to Lose Weight: Why Sleep Can Make you Fat

The debate about the best way to reach a healthy weight always revolves around exercise and diet. But here’s why sleep is just as important to your goals. When I was in graduate school I used to receive daily emails from my mom telling me to sleep more. I won’t lie: the act became old really...

23
Universal Nutrition Animal Whey at Bodybuilding.com

An impressive Supplement Facts box wouldn't be enough, however, it would have to live up to hype in the field—on the weight room floors of the most hardcore gyms in the world... In the shaker cups and blenders of the most committed lifters out there. It would have to mix with ease and taste great, making drinking multiple shakes per day a pleasure, not a painful chore. Because let's face it, if your protein powder tastes like shit, it is less likely you will drink it as much as needed to hit your daily macronutrient goals. Unacceptable. To be worthy of the Animal aegis, it would have to taste as good as it worked. And once again, in this regard, Animal WHEY is a triumph.

24
6 Moves for Sick Lats

The following 6 exercises, when performed with regularly (and correctly), will attack your entire group of pull muscles (including your biceps). Whether you can only do one or a few, if you continue to execute these movements with precision, you will find that a dozen pullups (or more) are well within your reach.

25
25 Reasons the Gym is Better than Running

Last week, we told you all the reasons running is better than the gym . Now, we bring you the 25 reasons the gym is better than running . But, we're not being contradictory. Hear us out. The truth is, both going to the gym and running are great ways to get in awesome shape, lose weight, build muscle... you get it. However, there are certain things that just make the gym better than pounding the pavement. So, don't quit running, but consider joining a gym as well. Hey, you can run there too and the gym can actually make you a better runner (really—just click to slide #7!)

26
Michelle Lewin Shows Off Her Hard Work

Michelle Lewin is one of our favorite athletes, and she has been working hard in the gym this summer and looking like a million dollars on the beach. Check out this gallery and links to the some of the workouts that have her in such killer shape.

27
Get Crushed: Muscle Blasting, Fat Burning Inferno

There’s a famous saying which states “what gets measured, gets managed”. In this circuit, what gets measured is time - you need to get through all the exercises below in as little time as possible. What needs to be managed is the amount of muscular and cardiovascular fatigue you’ll experience by the time you are done. Choose loads that are challenging, but will allow you to get through the “A” circuit three times while still having enough in the tank for the 1 mile run. By the time you are finished your legs, shoulders, back and lungs should feel like they’ve been doused in lighter fluid and set aflame.

28
Study: Junk Food’s Not to Blame for Obesity

A paper by Cornell researchers published Thursday in the journal  Obesity Science & Practice , suggests that foods heavy in sugar, salt, and calories are not likely to be the leading causes of obesity, according to the Cornell University Food and Brand Lab , but rather, it’s overeating and lack of exercise.

29
3 Exercises To Make You A Better Runner

Even if their goal isn’t getting huge, runners often make the mistake of doing no lifting at all. (And as big-time endurance guys like Dean Karnazes will tell you, that’s not only wrong—it’s just plain dumb.) With these three exercises, combined with Pose training, you’ll be running farther, and safer, than ever before.

30
The 8 Best Exercises for Blood Flow Restriction Training

Steve Michalik, a former Mr. America, once remarked that he’d eat grease from a crankcase if it would help him build muscle. We’d never ask you to go that far, but to take your gains to the next level, you have to be willing to try approaches that are unconventional, counterintuitive, and risk making you look funny in the gym. To that end, we propose you give blood flow restriction (BFR) training a shot. It entails tightly wrapping your limbs to reduce their blood supply while repping out with light weights. Sound scary? At least we’re not asking you to eat grease from a crankcase. (And, by the way, BFR is safe and works like a charm.)

31
Size Secret #10: Isolate to Stimulate

When performing standing barbell curls, the bar no longer curled away from the body. Instead, we pulled the elbows back and the bar traveled straight up my body, perpendicular to the floor. This eliminated the shoulders from the movement and created a better squeeze. Dumbbell curls were changed to seated and performed the same way — elbows back and the weight traveling straight up instead of out in front of me. We also added a lot of one-arm machine preacher curls to isolate the biceps and squeeze each contraction without rocking the weight. This workout added size to my arms. They’re over 21 inches in the offseason now and growing.”

32
7 Low-Calorie Snacks To Binge On

Three o’clock hits and your stomach is making weird noises — yes you are hungry. To squash the mid-day hunger strike, fuel up on low-calorie foods, which will curb your appetite and boost energy levels. Warning: mindless snacking will lead to turning those calories into a meal. That said, snacking doesn’t have to be a caloric bottomless pit; simply keep the snacks around 100 to 200 calories. And the added bonus is that these healthy snacks are packed with essential micronutrients, fiber, and some protein .

33
Mediterranean Quinoa Salad - Born Fitness

Don’t remove carbs from your diet. Find better options like this quinoa-based dish to fuel your body.  The blandness in your diet can usually be blamed on one of three things: a lack of time, creativity, or variety. An easy way to solve all three issues: a good side dish, which can be added to almost...

34
2 Ways to Amp Up Your Cycling Workouts Without Even Realizing It

Raise your endurance and intellect with these methods — just make sure you try them on a stationary bike.

35
6 Worst Things You Can Do to Get Stronger

If greater strength is your primary goal, you'll want to avoid these strength-sucking pitfalls.

36
CutAndJacked.com Shop

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37
Stay Anabolic

The results didn’t surprise me because previous studies have shown 20g of whey protein to maximally stimulate protein synthesis. What confused me was the seemingly poor response to 40g of whey. I would have thought 40g would’ve produced a strong anabolic response with blood amino acid levels not returning to baseline for six hours. Part of my confusion may have been caused by the authors of this study suggesting some sort of desensitization to high amino acid levels. This was in line with another theory previously put out by some researchers that there is a “muscle full” effect where despite high levels of amino acids, the cell stops synthesizing muscle protein. This did not bode well for folks like me who consume in excess of 300g of protein per day. Every meal I eat has at least 40g of protein.

38
The 15 Best Lunge Variations

Static Lunge What it works and why it’s challenging: "The Static Lunge may be your starting point of developing the movement pattern, however it’s one that places huge stress through your hamstrings, glutes, and quads due to its strong eccentric contraction of your muscles," King says. Working on the eccentric (lowering) phase of this exercise is super important because you want to recruit as many muscle fibers—required for performance and muscle development—as possible. What's more, the static lunge will challenge your balance (since all your weight is loaded through your forward leg) and your hip flexibility (which will determine how deep you can settle in to the lunge).

39
Skinny Cricket Player Makes Monster Transformation

I've always had a clear vision of what I want to achieve. After having a fantastic year so far, I'm still not even close to ticking off half my boxes. I have and always will be very ambitious. I believe goals and ambitions are key for us all! If we don't have something to stride to then what are we doing here! I have wobbled my head and got my focused hat on, just because you did well today, that doesn't mean your success will automatically follow tomorrow! #focus #muscle #filming #targets #goals

40
8 At-Home Workouts to Lose Weight and Build Muscle

Don’t believe us? Try these eight at-home routines and see for yourself. You can build muscle and lose weight all in the privacy of your home so you’re free to sweat in solitude, or bring the house down with your favorite workout songs.

41
700-pound bully transforms his life — with help from those he bullied

When he revealed he hadn't bathed in two years because he couldn't fit into the shower, saying he "sometimes used baby wipes" but mostly lived in his own grime, one user sent him a kiddie pool and an outdoor shower nozzle that hooked up to a hose.

42
Is Criticism Helpful?

Think about it. We share our opinions and beliefs so that we can influence others and promote progressive thoughts, actions, and behaviors. We’ve all been in positions where we’ve been criticized—both in deserving and undeserving situations. As an employee and a boss, I’ve seen it from both angles. I’ve never had an issue with criticism. In fact, I encourage it. I’m the guy who walks around with a chip on his shoulder at all times. Find my flaws and it will fuel me to become better. But when my mistakes or inadequacies are identified, I want the criticism to be directional not static.

43
#MustacheAndMuscles Social Contest Terms and Conditions

DISCLAIMER AND RELEASE OF LIABILITY: By entering, Contestant agrees: (a) to release Instagram, Twitter, Facebook, Sponsor and its agents from all liability, loss or damage arising out of or relating to the Contest, including with respect to the Contest, interpretation of these Rules, decisions by the judges, and Contestants’ acceptance and use/misuse of the prize; (b) to be bound by these Rules; and (c) that Sponsor, its affiliates and licensees may use Contestant’s name(s), likeness, biographical information, social media username, the images, personal information, and statements made by Contestant to Sponsor, the Submission(s) in whole or in part in any and all media for any purpose, including without limitation advertising and promotional purposes, as well as in, or in connection with the Contest and/or other promotions conducted by Sponsor, and information on the entry form for advertising and promotional purposes in all media worldwide without additional compensation. Contestant irrevocably grants to Sponsor the right, in its sole discretion, to edit, composite, morph, scan, duplicate, alter, publish, modify, copyright, or otherwise use each Submission for any purpose which Sponsor deems necessary or desirable (including, without limitation, posting on its Site), and each Contestant irrevocably waives any and all rights Contestant may have therein.

44
The Best Male Celebrity Abs of 2015

The best part about strong abs is that they're directly linked to having a strong back —two of the hottest body parts ranked by women . The tough part is the level of discipline it takes to define the muscles of the midsection, which is why we’re presenting you with 21 celebrities who have managed to pull it off in the year of 2015. 

45
Training to Be HARDER to Kill • Zach Even-Esh

No matter how strong you are, no matter how much weight you can lift, sometimes we need someone to talk to. I used to speak with The Ultimate Warrior often on the phone, I felt like I found a kindred spirit as we shared our struggles and then reminded one another how and why we must be strong BEYOND the gym.

46
T NATION on Twitter

“ @T_Nation : Arnold was right about "putting your mind in your muscles." It works. Info: https://www.t-nation.com/training/5-things-we-can-learn-from-arnold-about-building-muscle … pic.twitter.com/QtB3X67KAk ”

47
T NATION on Twitter

Everything a weight lifting woman (and her man) needs to know about breast implants: https://www.t-nation.com/training/breast-implants-for-girls-who-lift … pic.twitter.com/fxKvDbhHrz

48
Here's How to Grow a Manly Moustache This Movember

And if it’s kind of puny? I don’t have Miracle-Gro or anything like that—it is what it is. But you’re doing it for Movember (“mustache November”)—people won’t be looking at you expecting Don Juan. They’ll be saying, “What a great guy, doing this for cancer awareness.”

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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.

50
Top 10 Best Biceps Exercises

How-To: Grasp a barbell or EZ-bar and lean your chest against the angled side of a preacher bench, keeping your back tight and knees slightly bent. (You can also use a dumbbell and train one arm at a time.) Make sure your armpits fit securely against the top of the pad, with your triceps pressed into the flat side of the bench. Hold the bar straight toward the floor with a supinated (palms-up) grip. With your head neutral and eyes focused forward, curl the weight in a smooth arc, squeeze your biceps hard for a one-count, and slowly lower back to the nearly elbows-straight position.

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53 10 Ways to Get Your Ex Back
54 Born Fitness Recipes: Banana Chocolate Peanut Butter Protein Pancakes
55 Biotest on Twitter
56 On-The-Go Nutrition
57 STAY HUNGRY !! on Twitter
58 Ask Men's Fitness: "I’d like to try a yoga class, but I think I’d make a fool of myself. Are there exercises I can do on my own instead?"
59 5 Moves For A Better Booty
60 Better Your Body and the World With Your Fitbit
61 T NATION on Twitter
62 Double-Split Routines
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64 Leg Annihilation
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67 Six Moves for a Shredded Six-Pack
68 Juan Morel Guest Posing 2015 NPC All Star Championships
69 Back and Biceps Workout
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71 Workout Gear For Women
72 13 More Fat-Fighting Tips
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79 Bodybuilding.com on Twitter