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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.

8 New Exercises To Pump Your Pecs!

Celebrate the next International Chest Day by changing up your stale routine! Team Bodybuilding.com athletes share their favorite unique chest exercises.

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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
Finally Build Tris To Match Your Bis!

If you followed a 2- to 3-day split as a beginner, this 3- to 4-day spacing will ensure ample recovery and allow you to hammer your triceps just a little more heavily than you have thus far. Why the time frame? In bodybuilding, most workouts are highly effective for about 6-8 weeks, after which time results start to diminish. So no matter how you arrange these workouts, give them enough time to work—but not so much that your triceps fall asleep.

3
PHIL HEATH on Twitter

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4
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.

5
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.

6
Monster Abs Are Made In The Winter!

So what will change? Your training style. While the abdominals have a greater percentage of slow-twitch muscle fibers than other skeletal muscle groups, the focus here is on the fast ones, those that respond best to heavy training by growing. That means doing fewer reps and blasting your abs with resistance-based exercises that spark significant hypertrophy, building up the ridges and peaks of your midsection—even if you can't see them right now. By thickening them up, when you return to your spring diet to lean out, you'll have a more three-dimensional six-pack to ultimately show off.

7
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

8
Making Volcano Traps Erupt

Here’s the bad news: You can’t have great traps without them. Now for the good news: They’ll give you the thickest and highest traps possible. “Deads” are the perfect trapezius exercise, because they combine all total-mass principles for this fractious bodypart: maximum poundage, full range of motion, and intense stress on the traps through all dimensions and from top to bottom. As you start the lift, you’re bent over, which pulls your traps forward and stresses them over their entire area of mass, from bottom to top and side to side. As you raise your body, the stress moves progressively downward, from the top of your traps, across your rhomboids, pulling hard at the lateral extremities. At the top, you “lock out” the lift, shrugging your shoulders up and back, which serves as a peak contraction, especially for your upper traps. As you lower the weight, the entire process is reversed, but with the same beneficial effects. You can’t ask for more. Always do deads.

9
Bodybuilding.com on Twitter

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10
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."

11
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.

12
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.

13
Tip: Master the Muscle-Up | T Nation

It looks cool and it's a tough exercise, but most people can't even do one rep. Don't be most people.

14
The Ultimate Leg-Training Workout

All bodyparts should be trained from a variety of angles to maximize musclefiber recruitment. This advice becomes even more important with legs since your quads are composed of four different muscles, the hamstrings are made up of three and a slew of fibers “come in from the north, south, east and west” to form your glutes, Peterson says. “It’s not just about squatting and driving up,” he explains. “You can tweak your stance, and you can change where the load is by doing front squats, back squats and one-leg movements. A lot of people just do it by rote or don’t do it at all.”

15
Tip: Do Diagonal Back Exercises | T Nation

Most lifters classify upper-body pulling exercises as either vertical (think pulldowns) or horizontal (think barbell rows). But what about diagonal? Your program should include all three types. Here are two examples of diagonal pulling:

16
The top fantasy football busts of week 15

Another surefire WR1 in fantasy drafts that turned bust, A-Rob simply isn't getting the job done and is best avoided. He has a total of nine receptions for 91 yards in the last four games combined. Let that sink in for a minute... He did have his best game of the season against the Texans in Week 10, catching nine balls for 107 yards and a TD, but corner A.J. Bouye missed that game. Bouye is back to blanket the struggling receiver, which makes Robinson downright benchable, as he has been much of the season. Let's face it, owning A-Rob has been painful this season. Now that Jeff Fisher has gotten fired, one has to wonder what it would take for Gus Bradley to get the boot.Want to see the rest of the bust picks for Week 15? Check the full list at RotoBaller .

17
ASF25 Trailer 1

First trailer of the New Arnold Classic 25th Anniversary DVD

18
The Complete Arnold

Today, the Austrian Oak writes a column, “Arnold’s Page,” in FLEX every month. Some months, questions are answered; other months, he discusses a training topic that should be of interest to a majority of our readers. Either way, it’s the same great information dispensed by the most famous bodybuilder the world has ever known.

19
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.

20
10 of the best 3-move dumbbell workouts for muscle

"You can mix and match all of the workouts below to create nearly endless weekly programming," Perkins says. Aim to complete any three routines on non-consecutive days per week. "For example, you could do workout 2, 7, and 8 if you want to focus on legs and chest," she explains. "All of these mini-workouts are designed to work together as long as you allow for one day of non-strength training in between each."

21
Tip: Do This When Training Hurts | T Nation

Pain is complex. It's fundamentally a signal for change, but not a prescription for action. If we get a pain signal and don't do something to calm it down, the body will increase the intensity of that signal until you're forced to listen to it. The longer we force that signal to get louder, the more that particular neural pathway gets optimized to signal pain.

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: Ditch the Leg Press | T Nation

As an example, stand up and squat to mimic that exact position and you'll see how unfavorable it is for the low back. Though there's a minor save in the fact that the lifter has the load on his feet rather than his back, it's not enough to offset the fact that the lumbar spine likely goes into some deep flexion under heavier loads, especially if proper care isn't taken to watch form and technique.

24
The 30 most underrated exercises for men, according to 11 trainers

Why you should do it:  "Most lifters incorporate lunges as a finishing movement at the end of a lower-body workout using higher reps and lighter loads", Seedman says. This isn't a bad thing, per se. And neither is the most common method of performing lunges in a walking fashion. "Unfortunately, these protocols are not as affective for injury prevention—or for maximizing strength and muscle growth," he explains. To fully exploit the benefits of lunges you want to incorporate them as one of your primary lower-body lifts. This means you need to go heavy and perform them in a stationary or split squat fashion in a squat rack. "This allows you to use heavier weights in a safe and effective manner while slowing the movement down and working on technique in a systematic and controlled fashion—something that’s difficult to do with walking lunges," Seedman adds.

25
Cody Montgomery's Pec Pounding Workout

One body part he’s devoted more attention to is his already mighty chest. “Overall, I want to build bigger pecs, but I’m really focusing on flye and incline movements specifically to help my upper chest and to help widen my pecs onstage to create a denser and wider-looking muscle,” he says. Today’s workout—which falls second in his training split, following a quadcentric leg day— has been designed to do just that.

26
The 10 Commandments of Bodybuilding

A true seeker of muscle and might cannot omit a training session. Unmotivated imposters miss workouts. Hapless wimps and doodlers let their workouts slide, but not men and women of steel. The next time the urge to skip a workout arises, will you regard it as an opportunity to exhibit strength or a moment before a catastrophe? Will you submit to the moment or fight it with all your strength? If you choose the former, you lose. Choose the catastrophe and you become one. The solution I offer is composed of 10 two-word commands. We have too much to live for to be grounded and weak, so fight for might.

27
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

28
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.

29
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

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
The 3 Best Rowing Exercises | T Nation

Many a great back has been built by a steady diet of chin-ups and rows. There are endless variations of the chin-up, not to mention its cousin the pulldown, but you don't see a lot of gym-proven variations for the row.

32
Tip: Ditch the Barbell Row | T Nation

The chest-supported row supports the chest and spine to reduce the postural loading on this region. In traditional exercises like the bentover barbell row, the biggest limiting factor is usually spinal posture and static positional hold, not the muscles hitting failure. When this happens, you won't get a good training effect and your orthopedic health will be put at risk.

33
Paleo For The Hard-Training Athlete!

With Paleo's emphasis on being grain- and bean-free, finding the right carbohydrate sources suddenly becomes a major challenge. Sure, you can eat ample fruits, vegetables, and tubers, but you may become full well before getting all the carbs you need to maximize performance and recovery. That's because fruits and vegetables are high in both water and fiber, both of which fill your stomach and slow your digestion. Try eating 100 grams of carbohydrates from veggies between your two daily training sessions and see how far you get.

34
Boots-Jocko Willink

Jocko Willink read the poem Boots.

35
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...

36
Build Mass, Lose Fat, and Get Crazy Strong

Y3T (Yoda 3 Training) is the brand name of my training method, which incorporates a three-week structure based on utilizing low, medium, and high reps with varying training volumes and rep tempos to target all muscle-fiber types. Other people put the “Yoda” tag there. The ideology of Y3T has grown from more than 2 1/2 decades of testing methods with a wide selection of athletes, including four-time Olympia 212 Showdown winner Flex Lewis and IFBB pro William Bonac.

37
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

38
Carb "Back-Loading" for Super Size Gains

Scientists introduced the glycemic index (GI) as a new classification scheme for carbs in 1981. The idea was to assign an index to different foods based on the percentage of blood sugar increase in reference to glucose during the two hour period after ingestion. This, logically, should correlate with insulin release, right? One problem with this approach is that people rarely eat just one type of carbohydrate in any given meal. How often do you sit down to dinner and eat just a plate of plain pasta with no sauce, no meat, and no beverage except water? When you start mixing foods, GI loses its ability to predict blood sugar levels. Milk is a low-GI food, so adding it to a meal should lower the GI of the entire collection of food—which means it should lower your insulin response. Milk doesn’t do this, though. It does lower the GI of your meal, but it also increases the amount of insulin released. Simply put, when it comes to your meals, things are way too convoluted to rely on GI as a predictor of anything.

39
5 Moves for Bigger, Stronger Calves

Machine training is great for calf work because it allows you to isolate the muscle and train it as hard and heavy as you want, but what about adding a little athleticism to the mix? If you’re bored with banging out set after set of machine raises, there are myriad other ways to give your calves their due, most of which offer exponentially more benefit than standard gym exercises in terms of improving your overall athletic ability and mobility while adding all the mass and definition you want. Read on to see the moves.

40
The 5 Best Testosterone-Boosting Supplements

Light a fire under your gym routine (and your sex life) with these 5 supps that are proven to amp up your testosterone.

41
How do I plan gym time on a weird work schedule?

That said, the key is to consistently do your best. Make sure you don't sign on for too much. If you keep missing workout classes or training sessions because your schedule is too crazy, you could get severely discouraged. "Stay in control and use the small bits of momentum to build and reinforce new habits that move you towards your goals," Morelli says. That can mean going for a class twice a week, meeting with a trainer once or twice, and filling the rest of the week out with solo sessions. Be realistic.

42
Training Every Day (4 Day Split)

Yup, in the past I've trained with zero rest days (if I remember correctly I did: chest + delts + triceps, legs, back then biceps & cardio then repeat). It can definitely work, especially if one of your training days is relatively easy, ie just arms or abs and cardio etc. Try it & see..it's really the only way you'll know for sure.

43
How to Build Your Chest Without a Gym

From a traditional pushup position, bring your butt back and up, walking your hands and feet closer until you’re in downward dog position. Keep a slight bend in your knees if you can’t extend them straight. Maintaining this steep, inverted V descend down so your head is pointed toward the floor; then, in one fluid motion, drop your hips and continue diving toward the floor (as if you would scrap your torso against the ground) until your head is just beyond your shoulders. Curve your back and look up toward the sky, pushing up through your arms as you sink into a cobra pose keeping your hips off the ground. Come back into downward dog to continue the next rep. Here's a video demonstration.

44
Pauline Nordin on Twitter

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45
What Really Matters About Creatine

There’s one supplement second in popularity only to protein, called α-methyl guanidine-acetic acid.

46
Tip: A New Way to Push Press | T Nation

The barbell push press is a strength and power-building staple. Here's how to get even more out of it.

47
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.

48
Arnold Schwarzenegger on Training Heavy

Every great bodybuilder I know started out with basic movements and trained them very heavy. Franco Columbu was a world-class powerlifter; Sergio Oliva was on Cuba’s Olympic weightlifting team. I competed in both of these sports while bodybuilding. For one thing, it feels great to be strong and it gives you a psychological edge (in any competition, and in life), but heavy training develops muscles to a degree that you can’t get exclusively from light, pumping workouts. The spinal erectors respond to deadlifts like nothing else, and shoulders that are built with clean and presses are almost always more impressive than those weaned on lateral raises.

49
Tips For Arm Training by Maxx Charles

When Charles trains arms, he does up to 41 sets of 18 different exercises for biceps and triceps. He’s the first to volunteer that what he does isn’t for everyone, whether it’s the sheer volume of his training or the exercises he uses. Charles is a guy who studies others in the gym and makes up his own exercises based on his specific needs. Instead of looking at each exercise in detail, let’s consider some of the principles Charles utilizes as he trains to help us reach a better understanding of how he built one of the biggest pairs of guns in the pro ranks.

50
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!

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56 6 Best Triceps Workouts For Men
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