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Ladies: Take Your Bodyweight Training To The Next Level

There's something undeniably impressive about a woman who can bust out clean, strong push-ups, chins, and back bridges. Take control of your body by moving it with this routine!

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1
Bodybuilding.com on Twitter

Bro, its cold outside! Beat the chill and fire up your gains with these deals! #Bodybuildingcom Shop now: http://bbcom.me/2h7g7Jg  pic.twitter.com/H8DqhrflqG

2
Bodybuilding.com on Twitter

You need to avoid these mistakes while trying to add mass this offseason! #Bodybuildingcom Read more: http://bbcom.me/2hdUwlT  pic.twitter.com/Nz7s77zAN5

3
Dwayne Johnson on Twitter

#BAYWATCH EXCLUSIVE: We're the avengers of the beach but super dysfunctional. Now "YOU PEOPLE" enjoy your trailer. #BAYWATCH MEMORIAL DAY.. pic.twitter.com/swgyWTEypj

4
Dwayne Johnson on Twitter

#BAYWATCH EXCLUSIVE: We're the avengers of the beach but super dysfunctional. Now "YOU PEOPLE" enjoy your trailer. #BAYWATCH MEMORIAL DAY.. pic.twitter.com/swgyWTEypj

5
Bodybuilding.com on Twitter

#DealAlert Buy 2 @Scivation XTEND and Get 1 XTEND GO for FREE! Don't miss this deal! #BBcomDeals Shop now: http://bbcom.me/2bp4yzr  pic.twitter.com/n8ML8ytV9n

6
Tip: The Toughest Exercise You'll Ever Do | T Nation

It'll take you to that dark place everyone fears. CrossFitters enter that place when they finish Grace or Fran. For a weightlifter it's always the place you go after a tough clean and right before a jerk. The weightlifter may be slightly dizzy and the pressure of the bar on the chest is causing lack of blood flow to the brain. Vision starts to shrink and you can feel as though you'll lose consciousness if you don't get the bar off your chest quickly.

7
Make 8 Great Exercises Even Better | T Nation

There's no reason why this shouldn't also apply to pulling movements, just like how horizontal pushing movements (bench press, push-ups, etc.) are complimented by horizontal pulling movements (row variations). And, just like how vertical pushing movements (shoulder presses) are complimented by vertical pulling movements (pull-ups and pulldowns), diagonal pushing movements (incline presses, angled barbell presses) are complimented by exercises like leaning lat pulldowns and high-cable standing one-arm rows.

8
Build Great Glutes & Lats With Light Weight | T Nation

Using too much weight and having to excessively twist your body means you're doing more oblique work than really hitting your lats and scapular muscles. The point of the row is to bring up a lagging muscle group for isolated development (if your goal is size), and possibly to assist a bigger movement that involves the same muscle groups (if your goal is strength). It defeats the purpose when you try to haul so much weight that the key muscle groups are no longer being trained in specificity.

9
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

10
The 10 best workout challenges to put your body to the test

Let's put whatever workout routines you're following to the side right now—it's time for a challenge or break from the typical grind. These one-off workouts will test your muscular strength and endurance, and push you past pain thresholds. Sound a little too intense? That's OK. Take on each workout at your pace, focus on your form, and gradually make progress. Whether you're a beginner, intermediate, or workout-lunatic we're got a challenge to fit your abilities.

11
Tip: The Leg Exercise No One Does Right | T Nation

The step-up. Nobody does it right, nobody coaches it right, and as a result it usually doesn't do much for you. If you can use a lot of weight, you're likely not doing it right. Unless you can squat at least 500-600 pounds using a high-bar style, it should be very hard to do proper step-ups with heavy weight.

12
Podcast Episode 4: Dr. Dominic D'Agostino on the Ketogenic Diet

Nick Collias: Hello there and welcome to The Bodybuilding.com Podcast . Monday morning. We’re here bright, cheerful and fat-adapted. Dr. Krissy Kendall: With our coffee. Nick: I’m the deputy editor, Nick Collias alongside Dr. Krissy "Keto" Kendall. Today, we are discussing everybody’s favorite underground macronutrient. Krissy: Fat. Nick: The ketone. Krissy: Or the ketone. Nick: The ketone is the nutritional equivalent of some legendary experimental music band that you’ve heard its name. You know people swear it’s the most amazing thing ever. The most amazing thing since sliced bread. You can’t have sliced bread. Krissy: No, avoid. Nick: Maybe you’re a bit scared of the ketone. You’re afraid maybe it’s not for you or maybe you’re afraid it will make you rethink your very nutritional existence. Sounds important, doesn’t it? Our guest is going to be Dr. Dominic D’Agostino from the University of South Florida. Krissy, can you please tell us a little bit more about Dom? Krissy: Yeah. Dom, he’s a professor in the department of Molecular Pharmacology and Physiology at University of South Florida.

13
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

14
Transform For Life

Anyone who is competing in their second (or third, or fourth...) Bodybuilding.com transformation challenge in a row is eligible to win a Transformation For Life Award, in addition to the Grand Prize.

15
Apple Pie Protein Waffles

Right here are some protein waffles that contain both a whole fresh apple and a banana! In addition to adding fantastic flavor, the fruit ensure that your waffles stay nice and moist. The only trick to using fruit in your waffles is making sure that you have enough dry ingredients, preferably of the flour family. You really have to pay attention to this, because if you don't, you'll end up with a batter that's more like baby mush than waffle batter. You definitely don't want that.

16
Tip: Stop Rowing Wrong | T Nation

You're not starting a lawnmower when you do dumbbell rows. Here's a better way to row for big gains.

17
Dwayne Johnson and Zac Efron Dive In For First 'Baywatch' Trailer

Johnson stars as veteran lifeguard Mitch Buchannon, who quickly comes into conflict with cocky newcomer Matt Brody (Zac Efron), a gold medal-winning swimmer who seems not entirely unlike Ryan Lochte. In the trailer, Mitch and Matt butt heads over their clashing styles, but team up as hints of a criminal conspiracy led by the villainous Victoria Leeds (Priyanka Chopra, briefly glimpsed in the trailer) emerge and bodies start to pile up.

18
10 Mistakes Women Make With Diets | T Nation

Most of the time women do have an idea of what their vices are, but without someone saying "stop eating that" they'll keep the junk in their diets and scale back on the portion sizes. For some reason, petite-sized servings of crappy food make women think they'll achieve a petite-sized body.

19
5 Exercises to Work Your Abs to Exhaustion

But no matter how tough these exercises get, always remember the golden rule of ab workouts : quality over quantity. If you're still cranking out 2,000 fast-paced crunches a day, you're wasting your time (and maybe even hurting your back). Instead of ripping through the motions, slow down and focus on getting the most out of each rep, Holland says. With slow, concentrated effort, you'll be building up to 30-second sets of quality moves—and admiring those washboard abs you've always wanted—in no time.

20
7 Curls for Bigger Biceps

Along with targeting the short head, hammer curls also indirectly work the brachioradialis. You can perform these by bringing the dumbbell across your body to the opposite shoulder, or begin with a neutral grip where your palms face each other. Antoian prefers the latter variation. “Be careful with the amount of weight you use during this exercise,” he advises. “If you go too heavy you can easily injure your wrist .”

21
6 Reasons You Need to Do Side Laterals

Since M&F readers have been enjoying my series on exercises that I consider “essential” to those looking to build and sculpt a complete physique, I decided to continue by turning my attention to the shoulders. While it is certainly necessary to employ some heavy overhead pressing movements into your deltoid program, no movement is better (or more essential) than side laterals when it comes to creating true “boulder shoulders.” Here are 6 solid reasons you need to be doing this exercise on your delt-destroying days!

22
NJ Strength & Conditioning | PROUD Of These Kids! Underground Strength Gym

NJ Strength & Conditioning | PROUD Of These Kids! Underground Strength Gym

23
Dave Tate Motivational Rant at John Meadows UGSS - elitefts.com

Dave Tate Motivational Rant at John Meadows UGSS - elitefts.com

24
Velocity Diet® Plan - Biotest

I soon asked Chad Waterbury to write a custom training plan, specially designed just for those on this diet. To test out the latest version of the plan, I put T Nation reader Gus Pancho on the latest version of the V-Diet. Gus is 37 years old and lost 40 pounds and nine inches from his belly during and after his Velocity Diet experience.

25
6 Perfect Muscle-Building Meals

700 calories, 60 g protein, 83 g carbs, 13 g fat Why? For muscle-building, there'’s nothing like beef -— it contains creatine, all the necessary aminos and a full spectrum of B vitamins, and it'’s dense in iron to assist in energy production. Pasta provides carbs, which are essential for energy, and broccoli yields compounds that help with fat control. Hardgainer Tip: Choose lean, not extra-lean, beef (around 10%-–15% fat as opposed to under 10%). The extra fat and calories spare the burning of glycogen and protein for greater growth. Shredding Tip: Temper your lunchtime carb intake: Eat just 1 cup of pasta but double up on the broccoli -— low in calories, high in fiber -— to control calories and your feelings of hunger.

26
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.

27
Asia Monet Ray w Mariah Carey

Asia Monet Ray w Mariah Carey

28
6 Weighted Ab Exercises for a Shredded Six-Pack

This gymnastic movement is an advanced version of traditional hanging leg raises. It utilizes the lats, core, hip flexors, biceps and smaller muscles in the back. This exercise requires the body to contract from a global extension (hanging hollow body position) to a global flexion (pike position). This tough exercise isn't for everyone, though. You must first master the hanging straight leg raise without any weight (shown above). Once you get strong enough, try doing sets with low reps and no kipping action.

29
Tip: One Exercise For Big Delts and a Strong Grip | T Nation

This helps to maximize recruitment of the lateral delts. In addition, you should raise the weights to shoulder height or a bit lower. Going any higher will take tension off the deltoids and place undue tension on the traps and glenohumeral joint.

30
Tip: Stop Whoring Yourself Out | T Nation

Listen, social media is awesome in many ways. It's a great way to interact with people and obtain information of personal interest. But maybe some of it could stand to be toned down from both the originators and the consumers.

31
Instagram photo by Dave Tate - Elitefts.com • Dec 9, 2016 at 1:17am UTC

32
Sagittarius Horoscope for Monday, December 5, 2016

Monday, December 5, 2016 - There's a need for speed as you race through your day, solving problems as you go. Issues might unexpectedly arrive this afternoon when impatient Mars runs into the eccentric Aquarius Moon, but this could serve as just the lightning bolt needed to take a brilliant idea to the next level. Resistance doesn't always slow you down; sometimes conflict resolution acts as a propelling force. Rather than ignoring the reality of the situation, save the day by finding an innovative solution as soon as you can.

33
5 Best Bodyweight Training Exercises

Many people don’t realize the benefits of bodyweight training because in every magazine you see, there are dudes in the gym hitting weights. But, with all training, there is a regression and progression to every exercise. For example a regression for hanging leg lifts is performing a plank. The progression would be performing the movement with a medicine ball between your feet.

34
6 Things You Should Never Do Before a Workout

There have been hundreds of articles written about how to best prepare for a killer workout, discussing everything from what to eat, which supplements to take, and how to get your mind “right.” However, with this piece I decided to take a different approach and talk about some of the things you should AVOID doing before pushing and pulling the heavy iron. Ready? Here we go.

35
FLEX Shakedown: Pumpkin Pie Smash

To help whip up the most epic pumpkin-flavored, protein concoction, we've enlisted the services of IFBB Hall of Fame inductee, and founder of Gaspari Nutrition, Rich Gaspari. With 30 plus years in the bodybuilding business, the man knows a thing or two about creating a great-tasting protein that's loaded with the finest muscle-building ingredients.

36
Bodybuilding.com on Twitter

TAKE IT OUTSIDE Get out there and show us your your outdoor workout by posting to IG & tagging #30DaysofFit @bodybuildingcom @dymatize . pic.twitter.com/iC3dYglk63

37
Tip: A New Way to Keep Your Shoulders Healthy | T Nation

Prevent injuries and keep your delts feeling good with this quick exercise you can do anywhere.

38 Facebook

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39
10 times Zac Efron proved how insanely shredded he is on Instagram

The Men’s Fitness cover star and ‘Baywatch’ actor shows off his ripped physique and rock-hard six-pack on social media.

40
Yates vs Heath Comparison

You always hear about how the guys on the Olympia stage in the 90s were so much better than the current crop of competitors, so when I saw this comparison of past Olympia winner Dorian Yates and current Olympia title holder Phil Heath, I figured it spoke volumes.

41
Tips for building a strong, thick neck

Sit with good posture: spine, head, and neck tall and straight. Use your left hand to gently bend your head so your left ear comes toward your left shoulder; slowly go until you feel a stretch in the right side of your neck. For a deeper stretch, rest your right hand on the floor, and walk those fingers away from your body. Or, place your entire left hand on the right side of your face (fingers right below your earlobe) and let gravity pull your neck further into the stretch. Hold at a comfortable range for 15-20 seconds and repeat to the right. Repeat 3 times per side.

42
The best protein bars of 2016, ranked

Whey protein is an optimal protein bar ingredient, but it's best if it's from grass-fed cows and undenatured (a type of processing that keeps the protein intact and doesn't use chemicals). "We can see [the company is] making efforts to reduce added sugars, and they use sunflower versus soy lecithin, so that's a bonus," Burns says. The reason being soy lecithin is used as a food additive—more specifically, an emulsifier to keep water and fat from separating in processed foods like cake—to help preserve a product's shelf life. Sunflower lecithin is favorable because it can be cultivated raw, sans the chemicals.

43
Muscle & Performance on Twitter

Beef up your chicken legs and take your leg development to a whole new level in just 45 minutes a week. http://bit.ly/2ffDB15  pic.twitter.com/OCiy9Wmxpd

44
Conquering the 5-Minute Mile

By no means am I a body-builder, power-lifter, cross-fitter, or marathon man. I am a recent university graduate, competitive rugby player, and exercise enthusiast. Last fall I sustained two gnarly concussions which forced me off the field and out of the gym for months. I am only now back into a structured training routine. I want to continue building explosive strength through resistance training (shout out to Wendler and his 5-3-1 programming) but have an aerobic goal in mind as well. I want to run a 5-minute mile. I am not going to stop weight-training and no program I can find suggests or encourages high-intensity resistance work while training for a 5-minute mile.

45
Men's Fitness on Twitter

What you need to know to maintain single-digit body fat (or at least finally get down there): http://ow.ly/MzvT306X4md  pic.twitter.com/OerSOgUYnL

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EliteFTS.com | Educating & Outfitting Athletes, Coaches and Trainers

Educating & Outfitting the World’s Strongest Athletes, Coaches and Trainers

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Cardio & Weights Together? Does it Matter?

Cardio & Weights Together? Does it Matter?

48
Biolayne | The official website of Dr. Layne Norton

There has been a lot of discussion over whether or not training volume is important for hypertrophy and strength as well as the potential for injury. I address these issues as well as my own experience.

49
Men's Fitness on Twitter

The best sources of omega-3 fatty acids (plus, find out how you can burn fat with dietary fat): http://ow.ly/g2S9306X1Ws  pic.twitter.com/DCaQ4W7kHS

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Is a Ketogenic Diet Right for You?

http://www.mi40nation.com Is a Ketogenic Diet Right for You? Join Ben's inner circle and get exclusive muscle building content here: http://www.mi40nation.com Is a Ketogenic Diet Right for You? http://tinyurl.com/MI40University - click to enroll (FREE) and get a FULL list of ALL the other #MI40University muscle building videos. If you are looking for bodybuilding guidance, videos, workouts, the proper training split to build muscle, see how IFBB PRO Ben Pakulski builds big muscle through the best online program here http://www.mi40nation.com - For Students Of IFBB Pro Ben Pakulski. Where Savvy Men and Women Come To Build Muscle FAST - www.mi40nation.com Don't miss any Ben Pakulski workout or Ben Pakulski training tips by subscribing to the channel: https://www.youtube.com/user/BenPakIFBB And "LIKING" the fanpage here: https://www.facebook.com/IFBBbenpakFA...

51 Fly on the Floor for Massive Pecs
52 10 Anatomy Facts Every Bodybuilder Should Know
53 STRONG Life 106: Being STRONG & Successful Through Simplicity | Matt Reynolds • Zach Even-Esh
54 8 Best Non-Bench Chest Exercises
55 Sports Injuries: Should You Use Heat Or Cold?
56 Curcumin - Biotest
57 The Complete Arnold
58 Metabolic Drive® Protein - Biotest
59 Life As Bros on Twitter
60 Do This, Not That: 6 Better Muscle-Building Moves
61 Tri Prioritizing
62 Ronnie Coleman The Unbelievable Remastered in 1080 HD - Part 3 Deadlift
63 6 Simple Moves to Build a Bigger Chest
64 Eating for Muscle Mass: 8 Questions Answered
65 6 Lessons Dr. Seuss Can Teach You About Fitness
66 Fantasy football rankings analysis for week 14
67 Old School Training Video - Good Mornings
68 MUTANT Iso Surge at Bodybuilding.com - Best Prices on Iso Surge!
69 6 Exercises That Need Excellent Form
70 Shawn Ray Tribute
71 Ivan Macias on Twitter
72 Elitefts - GREEN MONDAY DEALS START NOW: Save Some Green!... | Facebook
73 Fear Exposed
74 The best bodyweight abs workout
75 Josh Levine on Twitter
76 Kai Greene on Twitter
77 6 Lifting Strategies That Always Work | T Nation
78 Educate & Dominate | Facebook
79 Brian-Ryan on Twitter
80 BUILDING 3-D DELTS - Cody Montgomery Shows You How
81 Men's Fitness on Twitter
82 Bodybuilding.com on Twitter
83 Hollywood Reporter on Twitter
84 Instagram photo by Shawn Ray • Dec 9, 2016 at 3:40pm UTC
85 Primary Back & Biceps
86 Seven Bucks Prod on Twitter
87 Simon Witney on Twitter
88 Instagram photo by @therock • Dec 9, 2016 at 4:30am UTC
89 Dwayne Johnson on Twitter
90 Men's Fitness on Twitter
91 http://www.ironmanmagazine.com/the-heart-of-the-matter/
92 Dwayne Johnson on Twitter
93 Baywatch Movie on Twitter
94 http://www.ironmanmagazine.com/live-long-skip-soft-drinks/
95 Tip: Try the 8 x 3 Method for Hypertrophy | T Nation