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6 Biggest Strength-Training Mistakes

If you want to improve your big lifts, take heed of these common strength-training errors that can hold back your progress.

Why The All-Time Greats Love Push-Ups, And You Should, Too

Think push-ups are overrated? Learn how two icons used this classic move to build strength, and find ways to work the mighty push-up into your own day!

Get Huge with Evan Centopani's $100 Diet

Ride along in the shopping cart with IFBB pro Evan 'Ox' Centopani!

Do your gym ethics suck?

The best coach you could be using may be sitting right behind the desk of the gym you train at, or already training in the same gym you do.

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1
Bodybuilding.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

2
Tip: The Handcuff Drill for Healthy Delts | T Nation

At first your shoulder girdle will quickly fatigue and burn. However, that feeling of fatiguing and burning (the build-up of metabolic waste) isn't the same thing as pain. If it hurts, stop and continue next time, building your way to the point of doing the entire exercise pain-free. You're not ready to move to the next position/progression of this exercise (moving further out from the wall) until you can complete two sets of the handcuff drill pain free, in both retraction and protraction, without taking a break between reps.

3
6 Exercises For a Strong, Healthy Butt | T Nation

Anything done with bad form or too much weight is risky. Which means that hip thrusts, done properly, are no more dangerous than bicep curls, done properly. Bottom line? If you want strong glutes, or just better looking ones, you need to train them directly and intelligently. Here's how to target your glutes and build them up without trashing your lower back.

4
The Single Worst Exercise | T Nation

In case you haven't seen anyone doing this bastardized exercise, they stand on an upside-down BOSU ball with a pair of dumbbells and do dumbbell curls. In order to keep their balance, they alternate arms and pump them really fast. The effect is kind of similar to one of those spinning-top toys that toddlers play with – if the top slows down, it falls over and splashes pabulum on the kitty. Same thing with the BOSU ball curlers – if they slow down their arms, they fall over and do a header onto the glute/ham raise machine.

5
2 Training Secrets of Jacked Olympic Lifters | T Nation

Jerk steps are best done where you have about 20 yards of space to travel forward, then back again. Twenty yards gives most people the space to do 10 or more steps in one direction. It's possible to do them without the space to walk forward, but it's harder. One of the many advantages of actually walking forward while doing them is that you have to walk back with the other leg leading the step, and the walk back has to be the same distance as the initial walk forward.

6
Tip: The Dark Side of Cardio | T Nation

Think you have to do tons of cardio to get lean? Here are 10 reasons why you're wrong.

7
Tip: The Double Kettlebell Delt Builder | T Nation

This lift will build your shoulders, but your entire body will be punished too – from glutes to lats. Check it out.

8
Ruth Marie Lemont on Twitter

I'm making my dad watch this so he will understand me @Lin_Manuel @TheRock #OurMillenialLife https://www.youtube.com/watch?v=gwfKqPYSGK0 …

9
SciVation Xtend Performance at Bodybuilding.com - Best Prices on Xtend Performance!

Xtend Perform is exactly what I look for in a BCAA supplement. Xtend perform has the basic BCAA lineup but also adds glutamine, electrolytes, citrulline, and the peak02 performance blend. The main benefits of taking this for me was improved recovery, and prolonged workouts with less fatigue. I use this at the beginning-mid workout. The black cherry flavor tastes exactly like a cherry and tasted good mixed with about 12-15 oz of water. No issues with mixability. Try this out if you're looking for a good amino supplement with added benefits!!

10
Pauline Nordin 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

11
Weekly Twitter Giveaway Terms And Conditions

Eligibility:  The Bodybuilding.com Twitter contest (the “Contest”) is open to Twitter members who are eighteen (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 Bodybuilding.com, 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.

12
8 Best Cable Exercises for a Big Back

Want a huge, attention-grabbing upper body that shows off your muscles and strength even under a boring T-shirt? You need to focus on building a big back. Hammering the side of your upper body that you can’t see in the mirror will do more for your physique, athleticism, and power than another bicep curl ever could.

13
Tip: Don't Forget Your OTHER Butt Muscles | T Nation

The maximus gets all the attention, but if your other glute muscles are weak then your squat will suffer. Here's how to prevent that.

14
The Ultimate Guide to Landmine Presses | T Nation

This is a more power-oriented version of the rotational press above because it involves a more explosive concentric portion that also integrates the legs. Note that both the angled barbell rotational press and the rotational push-press can be done using one or two arms. That said, using a single-arm allows you to create a bit more rotation when you load up to start each rep.

15
Bodybuilding.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

16
8 Best Cable Exercises for a Big Back

Get into a split stance with your front foot turned in slightly. Hold the cable handle on the same side of the leg that’s behind. Start the movement by pulling your shoulder blade toward your midline and row without twisting your torso. Pause at the top of the row, then rotate your hips and upper-body toward the cable while keeping your shoulder packed.

17
Men's Fitness 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

18
Men's Fitness 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
All Products - Biotest

Includes E-Book – The Velocity Diet is a science based, rapid body-transformation program that's so powerful and so effective that results border on being unbelievable. But this system is not for everyone.

20
Tip: The Missing Warm-Up for Leg Day | T Nation

Add this simple move to your warm-up on lower-body day and you'll be ready to smoothly bang out the big lifts.

21
Tip: Fix Your Cranky Shoulders and Ugly Posture | T Nation

This quick drill does it all: makes your shoulders feel good, loosens up your stiff back, and even helps with posture. Try it.

22
Tip: Take the 1-Minute Pull-Up Challenge | T Nation

You've got one minute to get in as many pull-ups (in good form) as possible using a pronated or overhand grip. You can take breaks, let go of the bar, or call your mom and tell her you won't be home for supper... just as long as your chin gets above the bar on every rep.

23
Phil Heath on Joe Weider and Bodybuilding in the Olympics

Meeting Joe Weider was one of the best moments in my life because he so believed in bodybuilding as a sport, and in the athletes, that he created an empire. The industry would not exist without Joe and Ben Weider. I met Joe in 2005 in Woodland Hills, CA. He wanted to look at my arms. He asked, “Can you flex?” And he gave me some tips and then he turned to Peter McGough, FLEX’s editorial director at the time, and said, “You need to sign him right away.” Peter said, “Already done.” – FLEX

24
Men's Fitness 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

25
Bodybuilding.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

26
4 Sneaky Sources Of Sugar!

Unfortunately, cutting back isn't as easy as ditching obvious sources such as sodas and Cap'n Crunch. According to a study published in the Journal of the Academy of Nutrition and Dietetics, about 75 percent of packaged foods on store shelves now contain some sort of added sweetness.4 Even if you're making a conscious effort to stay away from traditional dessert-like items, you can still find just as much sugar in the so-called "healthy" snacks that rule the interior aisles of the grocery store.

27
Men's Fitness 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

28
Tip: Build Pecs with the Hex Press | T Nation

By forcing your shoulders and deep humeral and scapular stabilizers to initiate tension into internal rotation and depression, the head of the humerus will translate more posteriorly and will be more centrated in the shoulder socket. This positioning allows you to use internal tension and torque production through the shoulders and still train hard.

29
12 Signs You're Overtraining

You take your workouts seriously. But, have you ever found yourself placing unreasonable demands on your body to the point of overtraining? Rest assured, if your commitment to gym time is in the neighborhood of about five hours per week, chances are you aren’t at risk of overtraining. However, if it’s greater than five hours per week and training is becoming a borderline addiction even at the expense of possibly doing harm, it’s probably time to reassess your goals. If you’re in this position, ideally you’ll have the assistance of a knowledgeable and experienced personal trainer who can quickly help you get your training back on track. Regardless, it’s crucial that you listen to your body and know the signs of overtraining. We’ve compiled a list of 12 common symptoms of overtraining.

30
Bodybuilding.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

31
Kai Greene on Twitter

Landed in #Rome , #Italy as we launch @dynamikmuscle w/ our distributor V-Power. "Rome wasn't built in a Day" pic.twitter.com/Eo3mmlriXb

32
5 Reasons Your Deadlift Sucks

The deadlift is not a squat. Do not attempt to start in a full squat position. Your hips should be higher, closer to a half squat position, with your shoulder blades over the barbell at the start. If you start too low, the barbell will end up too far in front of your body (not good for your back) and put you in a much weaker position.

33
9 Foundational CrossFit Movements

We tapped Conor Murphy, a level 3 trainer at Reebok CrossFit One, for a clue as to how the simplest moves give the greatest challenge to new and seasoned CrossFitters alike. Here are nine foundational CrossFit moves, plus three exercises that pull it all together, along with Murphy’s top tips to help perfect your form. “This is about mechanics followed by consistency and then intensity follows,” says Murphy. Time to lay a strong foundation!

34
http://www.ironmanmagazine.com/right-tools-to-communicate-with-your-muscles/

Ever since I began to climb the fitness ranks—from trainee, to trainer, to now having my own no-nonsense brand—more and more people have sought out my “professional opinion” regarding trends and fads that pop up within the fitness industry.

35
"Coaches You Should Know- Zach Evenesh" from Coach Your Best by Jeremy Boone on iTunes

What You Should Know About Fun Maps In this podcast series I interview Dr.  Amanda Visek, lead researcher and Sports Psychologist at George Washington University on the recent published study on ‘Fun Integration Theory’.   Here in this podcast we discuss the following: What is the ‘Fun Integration Theory’ and why should coaches know about it? What was unique in how you performed this research? What were the three most important ‘Fun Factors’ in your study? Where did ‘winning’ come into play regarding your ‘fun statements’? What do you mean by ‘Fun Maps’ and how can coaches best use these in their own program? How are you defining ‘mental bonuses’and ‘swag’ as part of the ‘fun factors’ in your study? What is an ‘availability heuristic’ and why should coaches understand this concept? What role do you see parents playing when it comes to kids having fun in their sport? What are the two or three biggest take aways for coaches from your research? Did the concept of ‘instant gratification’ influence any of your fun factors? Plus more! For more information about Amanda connect with her on twitter @ajvisek or on LinkedIn at https://www.

36
Trap Bar Deadlifts

Obviously not great, but I think it shows that there is at least some carryover between the trap bar and conventional. If you read a bunch of forum posts on the trap bar (I think I must've read every one on most major strength forums by this point) most people say it's like a leg press that takes the back out of the movement and you will snap your back when you try to pull a "real" deadlift, which is obviously BS. Doing both is obviously ideal, but just using the trap bar alone is a fairly decent alternative. Check out the note on the trap bar in the Strengtheory "How to Deadlift" article as well (I don't know if I can link it here without getting in trouble).

37
9 Ways to Eat for Muscle During the Holidays

Every bodybuilder requires large amounts of protein – 1.5 grams per pound of bodyweight per day to keep growing. What you don’t want too much of is fat. Although Aceto recommends staying away from fatty meats such as ham, prime rib and lamb as much as possible, you can load up on the turkey…parts of it, anyway. Turkey breast, without the skin, is some of the leanest protein around, providing more protein and less fat than chicken or red meat, he says.

38 @therock #motivationmonday #motivation - Official Muscular Development Magazine | Facebook

To see more from Official Muscular Development Magazine on Facebook, log in or create an account.

39
Bodybuilding.com on Twitter

In addition to the BCAAs, how many different essential amino acids are in @Cellucor Alpha Amino? http://bbcom.me/2guJdTH  pic.twitter.com/61uyezysho

40
Sagittarius Horoscope for Tuesday, November 29, 2016

Tuesday, November 29, 2016 - There is an extra bounce in your step, and your charisma can charm everyone you meet. You are genuinely enthusiastic about the prospects for the days ahead as the thrill-seeking Sagittarius New Moon invigorates your 1st House of Self. Nevertheless, an edgy Venus-Uranus square amplifies your attractions to weird people, places and ideas. Your wired energy has you moving at speeds that others can't match. Roman philosopher Seneca wrote, "Everything that exceeds the bounds of moderation has an unstable foundation."

41
6 Simple Moves to Build a Bigger Chest

Bodybuilding O.G. trainer to the stars, Vince Gironda, claims that dips are the most effective chest exercise and upper-body developer, period! To maximize chest overload, perform dips with a slight forward lean and the elbows flared out. Using an upright posture will emphasize the triceps to a greater degree. If you are able, add additional weight to your bodyweight. Dips allow more weight to be handled than any other upper-body exercise, including the bench press.

42
Back to some training logs and activating

I didn't want to stray from activations and the breathing  so the wife and I focused nightly on getting good at the basics for about two weeks. We began to develop a daily routine as well  that we can do by ourselves that starts the day off with about 20 to 30mins hitting as many spots as I can get to. The wife is not as consistent daily so she had to have some emergency holiday de-stressing sessions that saved the day. I think she has seen the light on daily work even if it by yourself.  We had three days of thanksgiving basically-her side, my side and her mom's Advent dinner and she was blowing up trying to get it all done and trying to make everyone happy.   So some activations brought the stress way down. I did alot to myself as social situations make me hit the high RPMS quickly. Although the activations don't cure anxieties , they made a big difference  in dealing with  them.   The diaphragm breathing is super critical as well. I was actually not in a hurry to eat and then haul ass.  Way more interactions then in the past.

43
10 Best Cable Exercises for Your Core

A cable machine unleashes a wide variety of core exercises because of the adjustable height and the ability to work from all angles. We’re not talking about the beloved kneeling cable crunch. Rather, these 10 standing, kneeling, twisting, and bending core exercises place your body in every plane of motion to target your obliques and lower abs. Build core strength with these 10 ab-carving cable exercises.

44
Flex Lewis' Killer Biceps Routine

What you do is set three EZ-curl bars on the floor next to one another, in order from lighter to heavier. Starting with the lightest one, do 15 reps with a close grip. At the top, hold and squeeze for a count of two. Then put that down and move on to the next heaviest weight, and do another 15 reps. You may have to rest for a couple of seconds at a time to get to the 15 reps, but the goal is to do 15. Then you do it again with the heaviest weight.

45
5 Novel Moves for Shredded Pecs

The Benefits: This exercise has very similar benefits to the ring flye. If you’ve never seen or used them before, the Valslide ( www.valslide.com ) consists of small “slides” that you place beneath your hands to help you smoothly move across a flat surface. The biggest difference between the Valslide flye and the ring flye is the amount of tension that will be placed on the chest muscles. In order to bring the Valslides together and apart in the flye motion, you are forced to have continuous tension on the chest in order to perform the full range of motion. Think this is for girly men? Think again. I have witnessed some 400-pound bench pressers struggle with these for three sets of 8-12 reps. This exercise is sure to humble you, while providing you that growth-inducing soreness the next day.

46
Ronnie Coleman The Unbelievable Remastered in HD - Part 2 Police Officer

Shop - https://ronniecoleman.net I had all of my old training DVDs remastered in HD! Here is part 2 from the unbelievable DVD where I take you around with me for a day on the job as a police officer in Arlington Texas...my favorite job in the world! More parts being uploaded soon! Subscribe for more videos like this- http://goo.gl/3PBf8v Check Out My Supps - https://www.ronniecoleman.net Follow me: http://facebook.com/RCSups http://twitter.com/BigRonColeman http://instagram.com/ronniecoleman8 http://instagram.com/rcssdirector http://instagram.com/corymathewsifbb Get all of my products here http://ronniecoleman.net Check out the rest of my videos - http://youtube.com/rcsstv

47
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.

48
500kg Deadlift, Possible or Impossible?

The problem i see with Hall, as much of a beast as i think he is, is that pretty much every big lift he has pulled and failed was almost always due to grip. In a legit powerlifting setting, I doubt he could pull that, not without some very serious attention on his grip training. I think benni would be the first simply because he currently holds the record for PL style deadlifting at 1015. That was done by itself, but if dl was all he focused on, he could pretty easily put up some decent (but paltry by comparison) squat and bench numbers, maybe 700's on squat and upper 500's on bench just to get through the meet fresh for the deadlift. Right now, i see benni as the lifter to compare to since he has the highest pull with no straps and only a belt.

49
Big Advice

Most people are hardgainers, who struggle to add every pound of muscle. Ronnie Coleman and Jay Cutler are from a lucky but tiny group of genetic superiors, but of course, both Coleman and Cutler did go from medium to large (although the transition occurred many moons ago). More important, they know how a hardgainer can grow. No, they don’t struggle like you, but the same rules apply, whether you weigh 130 or 310. Furthermore, the bigger a bodybuilder is, the more often he’s asked by someone like you, “How do I get bigger?” so we let five massive pros serve up their answers. Here are some of the largest of the supersized and their advice to you on how to get growing.

50
The Ultimate Protein-Food Meal Plan for Bodybuilders

With all that said, it’s time to start considering other protein options… ones that aren’t as mainstream. Enter: protein bread, protein chips, protein ice cream, and more. As for the protein chips and ice cream, they won’t destroy your fat or carb macros, containing little as 2 grams of fat and 5 grams of carbs. For once you’ll enjoy eating several times a day. Click on through to find out more about these protein alternatives and how to incorporate them into your daily eats, sample meal plan provided.

51 The Single Worst Exercise | T Nation
52 EliteFTS.com | Educating & Outfitting Athletes, Coaches and Trainers
53 8 Sex Questions You’re Afraid to Ask
54 http://www.ironmanmagazine.com/how-to-do-dumbbell-decline-bench-press/
55 Instagram photo by James Smith • Nov 30, 2016 at 7:31pm UTC
56 Alani Fua on Twitter
57 Arnold's 1974 Mr. Olympia Chest and Back Workout
58 How To Lose Weight And Keep It Off!
59 People Magazine on Twitter
60 9 Best Bodyweight Moves For Colossal Arms
61 Holiday party food that won't destroy your diet
62 Dwayne Johnson on Twitter
63 http://www.ironmanmagazine.com/can-you-eat-too-much-protein/
64 Interview w/ 3X WWE Women's Champ Charlotte Flair - Official Website of Joe DeFranco & DeFranco’s Gym!
65 Ryan Schindler on Twitter
66 Instagram photo by @therock • Dec 1, 2016 at 8:24pm UTC
67 5 Gifts for the Guy or Girl Who's Getting into Powerlifting
68 Primary Leg Training
69 Men's Fitness on Twitter
70 One of the best trainer in the world Kris Gethin Shooting with Iron Man Magazine
71 Dwayne Johnson on Twitter
72 http://www.ironmanmagazine.com/come-to-the-dark-side-of-coffee/
73 Instagram photo by Zach Even - Esh • Dec 1, 2016 at 2:09am UTC
74 Instagram photo by Dave Tate - Elitefts.com • Dec 1, 2016 at 12:41am UTC
75 Angel Ramirez on Twitter
76 Muscle & Fitness on Twitter
77 Instagram photo by @therock • Nov 30, 2016 at 3:38pm UTC
78 Sports Illustrated on Twitter
79 Meaghan Kenny on Twitter
80 Dwayne Johnson on Twitter
81 Your Choice: Do You Prevail or Get Derailed?
82 Men's Fitness on Twitter
83 Instagram photo by Dave Tate - Elitefts.com • Nov 30, 2016 at 1:01pm UTC
84 http://www.ironmanmagazine.com/feel-the-beet/
85 No Need to Thank Us for This Video of the Rock Singing a Lin-Manuel Miranda Moana Song Called ‘You’re Welcome’
86 Dexter Jackson 1995 NPC USA Champion
87 Dwayne Johnson on Twitter
88 Here is a tip for your... - Ben Pakulski IFBB Pro | Facebook
89 #CelebApprentice on Twitter