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Advanced Isolation Workouts for Muscle Definition and Detail

the same exercises day-in and day-out you've done an outstanding job at holding your body back from it's potential for next-level definition and hardness.

Fragile People VS "Successful" People • Zach Even-Esh

Photo Courtesy of Power Athlete HQ Something has been burning on my mind for a while now. Well, it actually happens every year and especially at the beginning of every sports season. We're in a world where there seems to be very little ground. It's very black and white. Or, maybe I am just blind …

Lionel Beyeke's Routine & Interview - IFBB San Marino Pro 2016

In these videos, IFBB Pro bodybuilder Lionel Beyeke talks with Shawn Ray after his win & performs his posing routine at the 2016 IFBB San Marino Pro. Photos of the show winners & top finishers are also included at the bottom of this article.

Remembering The Industry Greats We've Lost | Shawn Ray Unleashed

Remembering The Industry Greats We've Lost | Shawn Ray Unleashed

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Top News
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
Bodybuilding.com on Twitter

**CA ONLY** Ho, ho, go! This sale only lasts 24hrs! #BBCOMDeals Shop Now: http://bbcom.me/2gkdmTY  pic.twitter.com/dPr5NrGLEg

3
5 Ways Working The Night Shift Affects Your Health And Fitness

Working the night shift can take a toll on your energy, health, and waistline. Find out how to tweak your nutrition to maximize your progress!

4
PHIL HEATH 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

5
6 Best Triceps Workouts For Men

You can put together a hundred different triceps routines by fine-tuning variables like exercise choice and order, rep ranges, intensity, volume, and rest periods. But rather than making you sit down to try and figure all of that out, I've done the work for you here with six straightforward and effective triceps workouts.

6
We 'Mirin Vol. 136: 10 Physiques That Just Aren't Fair

There are some familiar faces and arms in this lineup, plus a few you may not have seen. Which one will inspire you to hit the iron?

7
The Truth About Bread | T Nation

While Ezekiel Bread is the darling of Paleo people and anti-glutenites in general, it still contains gluten, albeit only that which is contained naturally in its ingredients; no additional gluten has been added. And, additionally vexing to Wheat Belly people – if they knew about it – is that it also contains some of that gliadin that's supposed to cause men to steal and women to sell their bodies for an angry fix of ciabatta bread. None of that should matter to most people, though.

8
5 Grip & Forearm Exercises That Actually Work | T Nation

The hammer curl is essential for the development of the brachioradialis, a muscle in the forearm. Using a neutral grip hand position – palms facing each other – gives you a mechanical advantage so that you can produce force over the biceps and elbow flexor group. That's fine for aesthetics, but it's limited. The prime mover of this exercise doesn't cross the wrist joint, so there's not much transference into grip strength.

9
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

10
Tip: How to Get Results with Chest Machines | T Nation

Sure, free weights are usually better, but if your goal is big pecs then this machine technique can beat the barbell.

11
Tip: Ditch Your Arm Day | T Nation

Ditch arm day and instead hit the biceps directly with one exercise for 2-4 sets three or four days a week. It doesn't matter how hard you train legs or how intense your back workout is, you can find 5 to 10 minutes to bang out a few sets of curls before heading out the door.

12
Dee Jay Tight 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

13
Lunges: You're Doing Them Wrong | T Nation

Unfortunately, most people perform lunges and split squats with a "straddled" or staggered stance where there's several inches of space or more between each foot. This engrains faulty hip activation and dysfunctional stride mechanics that translates to groin pulls and inflammation to the hip joints. It also causes energy leaks throughout the lower body that result in loss of torque, power, and stability.

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4 Leg Moves Better than the Barbell Squat

For maximal quad activation and superior glute simulation, hit this machine-based exercise early in your leg routine. Keep your feet shoulder width or closer together when doing this move to build a serious quad sweep. Drop all the way down until your butt is below your calves and then drive your back in to the pad and your feet in to the floor on the way up. The key here is controlling the descent and hitting maximal depth. The deep hole shot on this exercise will engage the glutes, while the angle of the drive against the proximity of the feet will crush your quads on every rep. Man up with sets of 12 reps and challenge the squat advocates (especially those who don't go deep) to do the same!

15
Elite 100% Whey Protein by Dymatize at Bodybuilding.com - Best Prices on Elite 100% Whey Protein!

Whether you’re preparing for a hard workout, recovering from intense training in the gym or simply looking to increase your protein intake, Elite 100% Whey Protein is the perfect anytime protein. Make the most of your workouts with Elite 100% Whey Protein. Each serving of Elite 100% Whey Protein is packed with 25 grams of high-quality, fast-digesting and absorbing whey protein, including whey protein concentrate, whey protein isolate and whey peptides to support even the most rigorous athletic and fitness goals.

16
The top fantasy football lineup picks for week 15

Stefon Diggs, $6200: We're indulging a hunch about the Vikings this week, who really need to start making more of an impact on offense since their defense has been on the skids for a few weeks. One way to accomplish that is by getting Diggs more involved again. He enjoyed a mid-season stretch of 14 targets per game, but has fallen to about seven over the past three weeks. Diggs can reach value without scoring in DraftKings’ PPR format, but he needs to see those double-digit targets. You can throw on the Colts, and a Sam Bradford/Diggs stack will be part of my tournament strategy this weekend.

17
http://fighterdiet.com/

Fighter Diet is proud to offer superlative excellence in customer service and support to our global customer base. Our product lines are perpetually expanding and we welcome your inquiries for improvement. We value your loyalty and thank you for your continued support.

18
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

19
The 10 Best Biceps Training Tips | T Nation

Now do another set and make it last at least 60 seconds, maybe even up to 90 seconds. Yep, you'll have to reduce the weight, and yes, this will hurt in a whole new way. In fact, it's tougher in many ways than doing fewer reps with a heavier weight, which is why many people avoid it. But you'll also be tapping into different muscle fibers and triggering a host of fresh biological responses that tell your body to "put some new muscle here."

20
Tip: How to Make Kickbacks Actually Work | T Nation

The kickback for triceps is known as a wimpy exercise, but the problem is that most people are doing it wrong. Here's an easy trick to make it work.

21
Build Your Own 6-Pack

We recommend mixing things up. As long as you’re not letting momentum take over, you can do some reps quickly and others more slowly. The important thing is that you feel what you’re doing, both during and after the exercise. Faster reps have been shown to increase the amount of muscle fiber activity in the rectus abdominis and obliques, which can help you better develop your midsection. We often recommend doing some workouts with fast reps and other workouts with slow and controlled reps. Or, start a set with 5-10 fast reps, and then finish with slow and controlled reps to better feel the abs work.

22
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

23
Tip: The Worst Way to Deadlift | T Nation

Instead they're limited the tension that could be placed on the hams and posterior chain. This exaggerated and unnatural stretch creates excessive trauma and micro-ruptures to the hamstring tendon-insertion, which is highly vulnerable to injury. I've seen a strong association between straight-leg deadlifts and hamstrings tears among the athletes and bodybuilders I've worked with.

24
Sammy on Twitter

#RockTheTroops is the one of greatest things I've seen on TV in a long time. Thank you @TheRock for putting on such an awesome show.

25
T NATION on Twitter

Lose that last layer of fat before mid-January. Free workout and diet ebook: https://biotest.t-nation.com/products/velocity-diet … pic.twitter.com/zxvkKJ9Fb8

26
The 7 Best Workouts for Fat Loss | T Nation

Walking, however, won't raise cortisol. In fact, it might lower it because it helps you unwind and relax. While it won't burn a ton of calories, it can still make a significant difference. A fairly rapid walking pace can use up about 350-400 calories in an hour. Over a week that comes up to 2400-2800 calories. A pound of fat is about 3500 calories. While the math isn't quite that straightforward, it could amount to an extra 4-5 pounds of fat loss over a 12-week period.

27
The Benefits Of Protein Shakes!

Following your workout it's a good idea to take in small meals containing high protein in about three to four hour intervals, thereby providing your muscles with a constant supply of protein to help your muscles heal. It is also vital to take in a protein drink or a slow burning protein (such as cottage cheese) before you go to bed therefore providing your muscles with protein, since your body will be slowly depleted of protein as you sleep. Breakfast is a key meal as well, because your body awaits nourishment after sleeping for 8-12 hours. One of the best tips of advice I can give you though, is to eat consistently, day in and day out.

28
Tip: The Nastiest Back Pump of Your Life | T Nation

Add this finisher exercise to your back day and trigger new growth in your lats, rear delts and more. Here's how to do it.

29
Top exercises women love to see guys do in the gym

You're getting checked out just as much (okay, maybe not as much) as you're sneaking peeks at the spandex- and lycra-clad girls swinging kettlebells, sprinting on treadmills, and slamming sandbags at the gym. And, whether or not you'd care to admit it, there are probably certain exercises you love to see a woman do. (Are visions of squats and snatches dancing in your head?)

30
5 Worst Things to Do to Build Bigger Shoulders

Although presses overhead most strongly activate the anterior (front) deltoid head, they are still the best exercises for manifesting overall muscle mass in the shoulders. I don’t know too many “delt-monsters” out there who do not include at least one form of pressing in every shoulder workout. However, like laterals, overhead pressing exercises are also performed incorrectly much of the time. In an effort to use more weight, many trainees use a very short range of motion, only bringing the bar about halfway down before pushing back to the top. Now while this might look cool, the only thing these people are accomplishing is working more triceps than delts. Another common error is leaning back (often again to be able to use bigger weights) during presses, which shifts much of the emphasis off the delts and onto the clavicular pecs. So, sit upright and always use a full range of motion!

31
6 Exercises That Need Excellent Form

Form Points: Plant your feet firmly on the ground about shoulder-width apart, or slightly wider, depending on the “style” of deadlift you are performing.  Grab the bar with either a double overhand grip, or a combination over/under grip. Note: If you prefer an under/over grip, it may be best to switch hands set-to-set or workout-to-workout to avoid over-pulling on just one bicep repeatedly. I also recommend the use of wrist wraps to take some of the strain off of the forearm extensors and flexors. Bend the knees to almost 90 degrees and bend at the hips so the chest is over the bar and the torso is parallel to the ground. Begin your pull by driving through the feet, then contract the quads, glutes, hips and lower back to smoothly, but forcefully, get the bar from the ground to near the top of the lift. To straighten the torso completely, you will thrust the hips forward, tighten the glutes, lift the traps and then retract the shoulder blades. From this tightly-locked standing position, carefully reverse the process as you lower the bar back to the floor. Begin the next rep from a c

32
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.

33
Dan Stu on Twitter

Can't wait for #RockTheTroops tonight, our future President @TheRock has done something amazing for our men and women of the Armed Forces

34
Tip: The Dumbest Exercise in Existence | T Nation

It's the favorite exercise of bad personal trainers and people who don't look like they lift. Here's why you should avoid it.

35
Underground Strength Session featuring: Mark Dugdale

Mark has competed in over 30 pro bodybuilding contests including 4 appearances at the Mr. Olympia. He is known for his incredible passion and attention to detail, and consistently battles as one of the best of the best in bodybuilding. We're flying him from Washington to the S4 Compound in Columbus, OH so YOU can train with, and learn from Mark in the first highly anticipated Underground Strength Session of 2017. 

36
Tip: The Plank is for Newbs | T Nation

This popular exercise doesn't actually do much, unless you're a rank beginner. Here's why, plus a better exercise.

37
Deadlift Weak Off the Floor

I've mead steady progress and had success in developing weaknesses in squats and bench but my weak point in deadlifts is always off the floor. Even with sub max weight, if I'm going to fail a rep then the rep just won't even break the ground. I've only ever had one deadlift in two years of training that has gone up but not been locked out and it was sumo. My conventional form has improved greatly but still the sticking point is the same no matter how I pull. Thoughts on how to tackle this?

38
The 5 Problems KILLING Your Muscle Gains…

This leads to information overload.  Let’s admit it: although the Internet has helped millions, it has also confused the living daylights out of millions!  Can you relate? For some, more information helps but for most, it fails. You don’t need more information! Here are three reasons seeking more information can kill your muscle gains: i) the ripped bodybuilder in the mags or on YouTube is actually clueless! Here’s the problem: the Internet has no “gatekeepers”. Anyone with an Internet connection, heartbeat and a set of abs can become an “expert” overnight. It's no mystery that many of the top pro bodybuilders and fitness models have the worst technique in the world. Why they train the way they do, or how to improve from year to year is as much a mystery to them as it is to us. This is why you see so many bodybuilders achieve their genetic potential at a very young age and then disappear off the face of the planet.  Many of the top bodybuilders show up year after year after year looking exactly the same, never improving weaknesses or putting on any muscle at all.

39
Training Styles: Full Body

A new look at the old system of training every body part in every workout.

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Shawn Ray - The 1st Classic Physique Olympia Winner 2016,... | Facebook

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

41
Monica 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

42
FLEX Shakedown: Holiday Hot Cocoa

Few things conjure up thoughts of the holiday season better than a hot cup of cocoa on a cold winter night. Wrapping your hands around a delicious, chocolatey drink that warms your bones is hard to resist, so with that in mind we created a truly crowd-pleasing, protein shake for this time of the year.

43
5 Bad Habits That are Ruining Your Training Results

While it is true that sleep does lower your metabolism, sufficient sleep is mandatory to derive maximum results from your workout. If you have been getting less sleep, or sleeping at odd hours, the chances are, your body is getting a shorter recovery span from your workout. Shorter recovery phases lead to lesser benefits of the workout. Moreover, lack of sleep makes you feel tired, depressed, and you often end up eating more to counter these feelings of agitation. Our body recharges itself when we sleep and we wake up feeling more energetic, consequently working out better. The opposite happens when we don’t get enough sleep. So, get sufficient sleep at proper hours to receive the benefits of your workout.

44
Dynamic Effort Lower: Speed Work and Easing Back into Deadlifts

Tuesday's training was a volume based day, and the final wave of this speed work. I opted to get some deadlifts in for some volume to help ease my transition back into deadlifting heavy. I'm hoping that next week I can take a heavy set of 3-5 on pulls and begin to keep working on that. While my currently goal is hypertrophy for the bodybuilding show, I know I'll be back on the platform before I know it, and while I'm getting some amazing recovery and food in, I want to still try to make as much progress as possible before the calories really begin to dwindle in a few short months. The deadlifts were really nothing to write home about, but it's certainly good to have 400+ in my hands again for the first time since the meet. For whatever reason, I can jump back into squatting and benching much quicker than I can with deadlifting. A good first step I guess. The reps are good anyways for my hypertrophy I guess, too.

45
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.

46
Primary Back & Biceps

*I prefer to use light weight here and perfect form.  The key is to really hit your lower traps and rhomboids in the middle of your back. Keep your elbows up high to ensure you keep tension on these areas via a 2 second stretch at the bottom and a 2 second hold in peak contraction at the top of every rep.

47
10 Size Secrets

To help you get on the right track, we contacted 10 of the world’s best bodybuilders and posed one simple question to each of them: “What’s one thing you’ve done in your training that has produced great gains in size when nothing else seemed to do the trick?” Some of the responses involved obscure techniques, others were very straightforward, but one thing is certain: they will all help you pack on some serious size.   Let's GROW...

48
8 Things You Should Never Do During a Workout

There is no reason to be in the gym longer than 75 to 90 minutes, even for the most hardcore bodybuilder/athlete. If you train with 100% intensity and take reasonable rest between sets and exercises you do not need to spend your entire day lifting weights. For most of us, a serious decline in testosterone will take place, along with a complimentary rise in cortisol, if we train for more than 90 minutes or so, which will only hinder progress. Get in there; kill it, then get out and eat/rest/recover.

49
T NATION on Twitter

Red Dead-Squat Bar back in stock! And now you can get blue, because America! Check it out: https://biotest.t-nation.com/products/dead-squat-bar … pic.twitter.com/8PjclRZbrr

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The 7 Best Arm Moves Of All Time

So are the following 7 exercises the best arm moves of all time? Yes, according to Eraldo Maglara NSCA-CPT — because they’ve been the most effective at helping him and his clients sculpt bigger, stronger guns. Are they the best arm exercises for you? Let us know in the comments.

51 4 things you must do to achieve 7% body fat
52 Shawn Ray - Inside Out
53 The 30-day plan to grow like a monster
54 Snapchat Interview with Arnold Schwarzenegger
55 6 Best Shoulder-Saving Exercises
56 Best Protein by BPI Sports at Bodybuilding.com - Best Prices on Best Protein!
57 Ultimate Strongman World Team... - Ultimate Strongman | Facebook
58 The 10 Worst Things You’re Doing for Your Muscles
59 Sagittarius Horoscope for Friday, December 9, 2016
60 Jay Cutler's Top 25 Training Techniques
61 Dave Tate on Twitter
62 10 Superfoods That Will Make You Fat
63 http://www.ironmanmagazine.com/lean-holiday-treat/
64 Bodybuilding.com on Twitter
65 Your guide to dating over the holidays
66 How to maintain single-digit body fat
67 SPIKE on Twitter
68 Transform For Life
69 Bodybuilding.com on Twitter
70 5 Moves for a Concrete Core
71 My Competition Training Schedule for 2017
72 44 ways to get stronger now
73 Instagram photo by Mr. Olympia LLC • Dec 16, 2016 at 5:12pm UTC
74 Men's Fitness on Twitter
75 Instagram photo by @therock • Dec 16, 2016 at 5:50pm UTC
76 Instagram photo by Mr. Olympia LLC • Dec 14, 2016 at 10:42pm UTC
77 Men's Fitness on Twitter
78 Mike Titan O'Hearn on Twitter
79 Tip: Do This When Training Hurts | T Nation
80 L . on Twitter
81 Tip: Do Diagonal Back Exercises | T Nation
82 TESTOSTERONE LOWDOWN - The Positive and Negatives
83 Instagram photo by Dave Tate - Elitefts.com • Dec 15, 2016 at 3:34am UTC
84 4 Things to Do AFTER Lifting to Boost Gains | T Nation
85 5 Simple (NOT Easy) & Effective STRENGTH Tips • Zach Even-Esh
86 Muscle & Fitness on Twitter
87 Should I Lift or Should I Sprint — The Case for Speed
88 Instagram photo by @therock • Dec 14, 2016 at 2:19pm UTC
89 Kai Greene on Twitter
90 Viacom on Twitter
91 Erica Marshall on Twitter
92 mark rector #NFB on Twitter
93 Flex Lewis on Twitter