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Top 10 Bodyweight Exercises Making You a TRUE Beast! • Zach Even-Esh

Lifting heavy shit is awesome, but bodyweight exercises can be badass too. Learn the best exercises and uses of bodyweight training.

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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
3 Dumbbell Moves You Have To Try

Add some variety to your lifting routine and chase the challenge with these must-try dumbbell variations.

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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

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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.

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Bodybuilding.com on Twitter

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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.

8
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.

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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.

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7 Exercises to Blow Up Your Arms

Sasan Heirati is looking to make a huge impression in the IFBB pro ranks, and one thing is certain—Heirati is unlikely to be let down by his arms. At 22 and 21 inches (the right one is slightly bigger than the left), they’re not lacking size, but, as always with Heirati, it’s about the quality rather than just mass. However, he wasn’t born with impressive pipes. “When I started bodybuilding at 14, I didn’t have good arms, but they grew quickly,” he says.

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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.

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The 10x10 shred extension workouts

Whether you've heard of it or not, German Volume Training, or GVT for short, has been around the weightlifting world since the 70s. The idea between GVT is to overload your muscles with extreme volume, but with fewer exercises. The traditional setup you'd see would most likely be three main, compound exercises performed for a total of 10 sets at 10 repetitions each. Between each set you'd see a modest amount of rest—roughly a minute or two. And, as expected, the amount of weight used would need to be on the lighter side or else you'll burn out early. On paper, it doesn't sound too bad, but you'll soon realize that 300 reps is a ton of reps, and even more so when they are big-boy exercises. You may also see a couple isolation exercises thrown in for 3 sets at 10 repetitions each. For this particular mini-plan, we've modified traditional GVT. it's somewhat of a mutant.

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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.

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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 .”

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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

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Asia Monet Ray w Mariah Carey

Asia Monet Ray w Mariah Carey

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Tip: A New Way to Lift a Barbell | T Nation

This is a great exercise for shoulders, core, and more. Easy to learn, challenging to do! Check it out.

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Tip: The Kettlebell Face Pull | T Nation

Fix your posture and correct all those imbalances caused by too much benching. Nails your core too. Take a look.

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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

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

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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.

22
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.

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10 Tips For Endurance Training

Just buying a workout shoe you found on the sale rack at your local sporting goods store is not always the best option. You need to find a shoe that fits your foot correctly and that is right for your respective endurance sport. Instead, find a store that has someone who can help you get set up with the right shoe. Depending on your training level, you may need anything from a minimalist shoe to a stability shoe. In order to optimize performance, make sure the shoe fits you.

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Is It Worth It?

Decompression of L4-L5 spinal disks (December 2007), decompression of L3-L4 spinal disks (July 2011), fusion of C4-C5-C6 neck disks (December 2011), left hip replacement (July 2014), right hip replacement (August 2014), fusion of L3-L4 spinal disks (July 2015), refusion of L3-L4 disks (February 2016). With seven hospital stays since he retired, eight-time Mr. Olympia Ronnie Coleman has almost as many surgeries as Sandows. What makes this especially noteworthy is that fact that Coleman isn’t just, arguably, the greatest bodybuilder of all time. He was also one of the strongest. His heaviest lifts include an 800-pound squat and 805-pound deadlift, both for doubles; and he toiled twice daily with only a little less weight but many more reps.

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T NATION on Twitter

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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.

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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

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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!

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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.

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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

31
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...

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10 Anatomy Facts Every Bodybuilder Should Know

In the gym, you’ll often hear, “This is what works for me so I do this exercise this way.” While that lifter may have seen gains by doing things his/her way, there are certain exercises and positions they may be neglecting to build a stronger, more proportionate and symmetrical physique. While it’s true that everyone is physically different, there are bodies of research dedicated to discovering the best ways for weightlifters to get bigger and stronger. Functional anatomy is the study of how body systems cooperate to perform certain tasks and in this article; we’ll discuss the human body in relation to lifting weights.

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STRONG Life 106: Being STRONG & Successful Through Simplicity | Matt Reynolds • Zach Even-Esh

Excellent Podcast. Matt is a really down-to-earth for such a successful dude. And his comment on training athletes where he joked about training Alabama’s football team, “line them up on the 50 yard line…” had me cracking up. It was cool to hear his views on training “regular” people, being I’m regular haha.

34
Sagittarius Horoscope for Friday, December 9, 2016

Friday, December 9, 2016 - On one hand, you're ready to play the day away, but on the other hand, you know it's in your best interest to keep your shoulder to the wheel. One minute you're enjoying the lighter side of life; the next it feels like you're sabotaging your own success. Luckily, your stress is only temporary because the buoyant Sun-Jupiter sextile reminds you of how far you can fly when you take the time to fully prepare for your journey. Accepting that your present actions determine your future happiness is a sign of wisdom and maturity.

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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.

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8 Best Non-Bench Chest Exercises

Just because it’s chest da y doesn’t mean you're relegated to park your backside on a bench for your session. While the bench is a valuable tool for overall chest strength, it can place excess stress on the delts, which can be tough for those with injured shoulders. For pure pec muscle growth, there are several exercises that will get you off the bench and on your way to chest growth in PECtacular fashion.

37
T NATION on Twitter

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38
Do This, Not That: 6 Better Muscle-Building Moves

Do This - Everyone loves the barbell bench press but it’s less utilized cousin, the dumbbell bench press is a great chest developer that also trains shoulder stability. You can also change hand positions very easily with dumbbells (for example, going with a neutral grip with palms facing each other) in a way you just can’t do with a bar, giving you a lot more variety. And given that you don’t have a bar to touch your chest, you can get a bit more range of motion out of the dumbbell variation.

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Ronnie Coleman The Unbelievable Remastered in HD - Part 3

Shop - https://ronniecoleman.net I had all of my old training DVDs remastered in HD! Here is part 3 and one of my favorite parts from the unbelievable DVD where I get rowdy doing some heavey ass deadlifts. Yeah Buddy, Stay tuned More parts being uploaded soon! For the ONLY FULL Uncut Remastered version of the Unbelievable CLICK HERE: https://ronniecoleman.net/pages/youtube 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

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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.

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3 New Ways To Eat More Workout-Boosting Beets

Borscht and juice aren't the only ways to consume your beets. Try one of these beet recipes to kick up your health—and your workouts.

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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.

43
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.

44
Dwayne Johnson on Twitter

She's been living apart from her husband for a year and half, as he's been stationed 5,000 miles away. She has no idea he's behind her. https://twitter.com/buzzfeednews/status/807733638640959488 …

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Supplement Company Of The Month: Dymatize

We also think it's important that 100 percent of the protein claim per serving is derived from high-quality, pure, intact proteins; we don't add amino acids to increase the stated protein content. We were talking about the rebranding initiative earlier, and if you look at our new rebranded labels, you'll see sections titled "Real Science and Quality" and "Dymatize Protein Ethics." Those sections explain exactly what we're talking about; we want to give our athletes the confidence that when they purchase a product from Dymatize, what's listed on the label is what's in the bottle.

46
MillerMotivation on Twitter

Throwback with my AvengerFam "Hulk" and "Thor". Had a great time meeting you @MikeOHearn excited to see what you and @DaHulkKeven do next. pic.twitter.com/S8wUNXq61l

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Mike Shoemaker 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

48
Ivan Macias on Twitter

@BioLayne I used to incorporate BFR for arms while dieting, but have been doing it now regularly. Any risks for prolong use w/ training?

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Elitefts - GREEN MONDAY DEALS START NOW: Save Some Green!... | Facebook

To see more from Elitefts on Facebook, log in or create an account.

50
NJ Strength & Conditioning | PROUD Of These Kids! Underground Strength Gym

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

51 The best bodyweight abs workout
52 Jeremy Loenneke on Twitter
53 BUILDING 3-D DELTS - Cody Montgomery Shows You How
54 Train for Endurance to Power Past Your Muscle Building Plateaus
55 Bodybuilding.com on Twitter
56 Bodybuilding.com on Twitter
57 Hollywood Reporter on Twitter
58 Instagram photo by Shawn Ray • Dec 9, 2016 at 3:40pm UTC
59 Primary Back & Biceps
60 Seven Bucks Prod on Twitter
61 Simon Witney on Twitter
62 Instagram photo by @therock • Dec 9, 2016 at 4:30am UTC
63 Dwayne Johnson on Twitter
64 http://www.ironmanmagazine.com/the-heart-of-the-matter/
65 Dwayne Johnson on Twitter
66 Men's Fitness on Twitter
67 Old School Training Video - Good Mornings
68 Maxim on Twitter
69 http://www.ironmanmagazine.com/live-long-skip-soft-drinks/
70 Wolf Mirasol on Twitter
71 http://www.ironmanmagazine.com/the-need-for-speed/
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73 http://www.ironmanmagazine.com/enhance-fat-loss-with-calcium-vitamin-d/
74 UFC on Twitter
75 11 Best Supplements for Mass
76 10 Signs She's Too High Maintenance
77 Train Your Abs for Maximum Definition
78 UFC Europe on Twitter
79 The 8 worst protein sources for men
80 10 Best Moments from the 2016 Victoria's Secret Fashion Show
81 4 Secrets for More Strength
82 10 thin, stylish options for an everyday wallet
83 Lou Ferrigno's 10-Step Guide to Monster Mass
84 Instagram photo by Victor Martinez • Dec 11, 2016 at 6:31am UTC
85 Joe Ramsey on Twitter
86 THE KAY¿ on Twitter
87 50 of the healthiest recipes known to man
88 Carrot Top on Twitter
89 Bernard B. Kerik on Twitter
90 Tip: One Exercise For Big Delts and a Strong Grip | T Nation
91 Why It's Hard to Gain Weight? Four Rules to Building Muscle
92 Week 12 - Day 1 - and so it begins...XPC Finals training
93 Build Great Glutes & Lats With Light Weight | T Nation
94 UFC Europe on Twitter
95 3-Day Ab Workout for a Shredded Six-Pack