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Delt Destruction with Mike O'Hearn and Big J - Golds Venice

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DONT use whey every day! Here's why


One-Arm Suitcase Deadlift

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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

Sagittarius Horoscope for Sunday, December 21, 2014

Monday, December 22, 2014 - Applying the proper amount of control may be tricky business today, but over-managing a situation could lead to an emotional quagmire. Taking a back seat now motivates others to play a more significant role in the decision-making process. Allowing your coworkers to share leadership responsibilities can make tough obstacles easier to overcome in the days ahead. Proceed with caution until the universe gives you a green light. In the meantime, sit back and enjoy the ride.

3 – The Official Website of NCAA Championships is a part of Bleacher Report - Turner Sports Network, part of the Turner Sports and Entertainment Network.

8 At-Home Workouts to Lose Weight and Build Muscle

We've all been there—the 5 o'clock after-work rush to the gym. It's loud, crowded, and you're waiting forever for equipment or free weights. But why deal with that mess when you can get a workout from home? Don't believe us? Well, here are eight routines we're confident you'll approve of.

Build Sleeve-Splitting Arms

HOW IT WORKS The main way we know to build muscle is by lifting heavy weights , but we assume you’ve done enough of that already; and if your arms are still skinny, you need to try another method. One of these is focusing on the eccentric (lowering) portion of a rep, which causes more damage to the muscle (a necessary component of making it grow) and is associated with greater rebuilding of that muscle. Another is isometric holds—stopping at the hardest point in a rep’s range of motion. Finally, there’s volume: Lots of sets and reps have been shown to exhaust the muscles like nothing else and force them to grow. Hey, we can’t explain exactly why it works, but at least we know it does.

Top 12 Protein-Filled Foods for Your Physique

Whey protein is one of the two proteins found in dairy products, the other being casein. Whey makes up 20% of the protein found in milk, but it’s the superior protein for muscle building because it’s absorbed quickly and causes a large and fast spike in blood amino-acid levels, which is exactly what you want when your body is looking to repair and build muscle fibers after exercise. Whey protein is rich in both glutamine—the most abundant amino acid in muscle—and branched-chain amino acids, which can fuel working muscles during exercise. One of the best dietary sources of whey protein: ricotta cheese.

Best Pre-Workout Snacks for Morning Exercise

Before you hit the gym for an am workout, power up with one of these 8 high-energy foods.

6 Sex Performance Problems Fixed at the Gym

Sadly, satisfaction isn’t a guarantee when you have sex in the real world. That means if you’re looking for an encore performance or a recurring role as a sex partner or friend with benefits, you need to earn your spot on the roster. In other words, you need to be on your A game. So if one of these seven sex-related issues has, uh, popped up in the past, try implementing the corresponding remedy so it doesn’t happen in the future.

15 Exercises to Remove from Your Routine

WHY: The combination of spinal rotation and the fixed position of your hips leads to a position where you’re applying too much rotational force to the spine, which can create a disk injury. Oblique exercises that keep the spine stable and allow for the opening/rotation of the hips will help get rid of love handles safely.

7 Things Coffee Does to Your Body

But that doesn't mean you should abandon Starbucks just yet. As a slew of new studies show, coffee can be a very helpful stimulant when used the right way and may actually do more for your performance outside of the office. Read on for seven things coffee does to your body and how to best use it to your advantage.

T NATION on Twitter

The one training method often overlooked by those lifting for hypertrophy: …

T NATION on Twitter

Burpees, bear crawls, stair runs: How these metcon faves can mess you up: …

Healthy Eats: Black Bean Burger

Sink your teeth into this delicious, alternative to the traditional burger.

The Suspense Is Over: Study Shows TRX Builds Muscle Like Weights

The TRX suspension trainer and other “instability platforms” like it are found in millions of homes (maybe even yours) and virtually every gym—but, for building muscle, strength, and performance, do they work as well as good, old-fashioned weights? The answer seems to be yes.

T NATION 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

T NATION 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

Mike Piazza: The M&F Interview

M&F: I hate to do this to you because I know you answer so many Hall of Fame questions, but I do have a Hall of Fame question: There’s no denying you’re the greatest hitting catcher of all time, and you’ve been eligible for two years and haven’t gotten in. The writers who are holding out on you—they don’t make any secret about why. They just say that they’re suspicious of anyone who was successful in the steroid era. Murray Chass says he would never vote for you because he thinks—just because he THINKS—you were on steroids. His only evidence is that he said he saw you had back acne in the locker room.

18 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

12 Moves To Power Up Your Workout

There’s no better population to test cutting edge supplements and training methods on than elite military soldiers since they’re required to have functional strength year-round. Today’s military personnel are bigger, stronger, and faster thanks to a revamped workout philosophy that stresses progression and overload instead of randomized “bootcamp” sessions. “Instead of overtraining with 8 or 10-mile runs multiple times per week, Physical Training is more about being able to accelerate, change direction, get up, get down, climb under, jump over, etc.,” says Captain Tony Soika, a tactical strength and conditioning coach and company commander for the U.S. Army. Build full-body strength and explosiveness with this military-inspired four-week training plan.

Bodyweight Workout: Fat Shredder

This high-intensity workout will set a torch to your fat stores—and you’ll never have to set foot in a gym.

Fighter Diet News

Fighter Diet News, by Fighter Diet: Get Buff, Get Lean


If you read a lot of our stuff, you might think we’ve done this one to death. But the darn thing doesn’t seem to die. A trip to your local running path, gym, or a chance to eavesdrop on a casual conversation about fat loss, and you know that too many people just aren’t getting the message.

20 Fittest Foods for Men

19) Olive Oil 119 calories per tbsp Eat 2 tbsp per day Olive oil is rich in good monounsaturated fat, making it an ideal food for heart health. In fact, studies show that replacing two tablespoons of saturated fat (found in butter and lard) with monounsaturated fat may reduce the risk of heart disease. But that's not the only reason to eat it. A study in the journal Nature reports that olive oil also has potent anti-inflammatory properties, meaning it can help reduce pain and swelling just like a dose of ibuprofen. In addition to cooking with olive oil and using it as a dressing for your salad, you can get even more in your diet by mixing a tablespoon or two into your daily protein shake.

T NATION on Twitter

Fat loss workouts don't have to be long and boring. Check out these #Tabata workouts:

7 Ways to Hack the Holidays

The holidays are approaching and many will indulge, skip workouts, be stressed and gain weight during this jolly season. You don’t have to be one of them. Instead of denying yourself the fun of holiday treats, or beating yourself up for indulging in them afterward, allow yourself to splurge when it’s really worth it. Here are some strategies to hack the holidays, stay fit and have a great time doing it.

Perfect Running Form

3. FEET Strike the ground right behind the balls of your feet. “As your body moves forward, you roll over the ball and then your foot will lift off right below the toe,” explains Steve Gisselman, C.S.C.S., assistant coach for athletic performance at the University of North Carolina Chapel Hill. Your toes must point forward.

Muscular Development 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

Kissing Helps Boost Your Immune System

Turns out your 5-year-old self was right all along: Girls do have cooties. But so do you. And for every 10 seconds you spend kissing, you pass along 80 million bacteria.

Why You Don’t See Results From Your Workouts (or Diet Plans) - Born Fitness

We all want to believe that we can achieve our fitness goals, but all too often “false hope syndrome” makes the process harder than it needs to be. You need to set realistic expectations of who you are, what you are capable of achieving, and want processes you need to set up to help you be successful. This goes back to building systems. If you know that you fall victim to cravings, don’t tell yourself those days are over and that you can completely control yourself. Odds are, you’re lying to yourself and these positive intentions—while seemingly good—can be harmful. That’s because the moment you slip up you’ll not only revert back to old behaviors (not terrible when it happens once in a while—hey, we all screw up!) but more importantly it can crush your self-esteem. And once that happens, willpower becomes overrun and you fall off the wagon.

6 Things to Give Up to Get Rid of Your Gut

Kick these bad habits you probably don't think twice about doing.

Trainer Q&A: Why is my Lower Back Sore?

Foam rolling on the thoracic spine and glutes, not on the lower back itself, tends to help if the pain wasn’t severe to begin with. If used on the lower back, a foam roller can drive your spine into hyperextension and possibly cause you more pain.

Eating At Night Does Not Make You Fat - Born Fitness

Do you have more breakfast meetings or more dinner parties? Do you prefer drinks at night or in the morning? Eating at night is essential component of the social fabric of our society. And living in a world where you can’t eat at night and can’t enjoy food with your friends and family is too restrictive. It’s a reason why so many people hate dieting.

Are Planks Overrated? - Born Fitness

I would say plank, stability ball plank and one-legged plank might be some of the most overrated.  Hey, I am not saying these are not effective in producing core recruitment, but I am saying that these exercises are simply not fun or as challenging as they could be. In fact, I say that the plank in recent years has made training less social and actually castrated the pushup. Face it, you can’t really make a connection with your gym partners while you worry about the elbow pain you feel while face down during a 5-minute plank.

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.

Eight Ways to Drink Like an Athlete

Face it, gents: Despite all of your  healthy choices , the threat of the beer gut isn’t enough to stand between you and a booze-soaked social calendar. You know you’re going to do it anyway so you might as well approach the bar just like you approach the  bench : as a health-conscious athlete. The good news is, it’s not all hangovers and empty caloric intake; there’s plenty of science behind the health benefits of alcohol. A  study  published in the  American Journal of Epidemiology  linked moderate drinkers to healthier weights than those who binge or abstain from alcohol all together. And the perks of imbibing don’t stop there. Stay fit and even gain some fringe benefits with these healthy drinking habits.

Mind Blowing on Twitter

WTF #want RT @TheMindBlowing : Most expenslve dog in World is Tibetan Mastiff with Price Tag of $2 million:

7 Must-Have Talks for a Healthy Sex Life

Fear of ruffling your significant other’s feathers can cause you to clam up when it comes to talking honestly about sex. But sweeping hard-to-tackle topics under the rug can make finding out the answers (and changing bedroom behavior!) even harder. These must-have conversations are important to maintaining a healthy and fulfilling sexual relationship—and with our expert-approved strategies for approaching each, you’ll know exactly how to set the stage for intimate talks that will bring you even closer together and keep your sex life thriving.


Learn the secrets about performance training that will make you faster, stronger, more explosive and better conditioned than your competition. The Juggernaut Method 2.0 offers total strength and athletic development for anyone from the Elite level power lifter, strongman, football player, fighter, or anyone looking to become unstoppable.

4 Ways to Accelerate Your Fat-Loss

Here’s the reality when it comes to burning fat, losing weight and adding muscle. Everyone responds differently when it comes to diet and training—there's no one-size-fits-all approach. There's only the approach that works best for you.

Seminars & Clinics

Book Clearance

A Method to the Madness

FOUAD ABIAD IS HIS OWN BIGGEST CRITIC.  You’ll never catch him resting on his laurels or grumbling about how much better he looked than the competition. On the contrary, he picks apart his poses from every angle and dissects every weakness. Most people would consider placing second behind top Olympia contender Victor Martinez a pretty good showing. But second place at the 2013 Toronto Pro Supershow crushed his spirits so badly that he decided to wrap up his 2013 competition plans and instead devise a plan of attack for his off-season. “I’m pretty honest about how I look. I’m not a delusional bodybuilder. I’m hard on myself,” he admits.

The Most Common Workout Mistake - Born Fitness

As you know (and have experienced) I am not only big on warmups, but I consider the Warmup the cornerstone of Training for Warriors training. A common mistake in training, however, is to use either an inadequate or no warmup at all before training.  Since a trainee often thinks training itself is great at getting the heart rate up and increases core temperature, they often skip a warmup completely and jump head-first into the session. In most of the training books and DVDs out there, a warmup is quickly glazed over as if it is unimportant. This is definitely not the case and unfortunately sets the tone as if it doesn’t count.

How Your Tech Products Put You In Pain

While it can be hard to comprehend that the same devices that allow us to book doctors appointments and track our diets can have unhealthy consequences, it’s true. Not because the devices are “bad” for us, but because of the extended time we spend using them. On average, Americans log 2 hours and 31 minutes on a their smartphones and 43 minutes on their tablets daily, according to a Kleiner Perkins Internet analyst’s 2014 presentation on Internet trends. Plus, there are plenty of people who spend an 8-hour work day logged into a laptop. After a while, hours of emailing, texting, and double-tapping can lead to pain and cramping in the fingers, wrist, back, and shoulders.

Catching up on Sleep May Not Work

A few extra hours of sleep on the weekend may not erase all of the damage done during a sleep-deprived workweek.

3 Diesel Holiday Recipes On A Dime! -

Even during the holidays, you can still eat enough to build muscle on a shoestring budget. These 3 festive recipes deliver big gains for less than $20 total!

Five Fast Lunches to Build More Muscle

When the 18th-century British Earl of Sandwich asked his servants to bring him a piece of meat held between two slices of bread, he definitely stumbled onto something. Not only, as legend has it, did he invent the sandwich, he also inadvertently requested the ideal post- workout meal—a simple combination of protein and carbohydrates, which research shows spurs greater muscle growth than protein alone. But with a little knowledge (and some condiments—come on, Earl!) you can make this portable muscle meal even more effective. Reach for these easy-to-prepare recipes to turn steak, lamb, chicken—and even an old can of cranberry sauce—into a gourmet meal fit for a king. Or at least an earl—whatever that is.

Arnold Schwarzenegger, the Bodybuilding King of Supersets!

We've included for you Schwarzenegger's chest/back and biceps/triceps superset workouts. Since we don't recommend jumping righ into these grueling routines, we suggest that you modify them by knocking three sets off each exercise to start. After two weeks, add one set to each exercise per week until you've reached Schwarzenegger's full routines. Once you've gotten to that level, stick with each program for no more than eight weeks. Then return to standard single-bodypart training for eight weeks. This way, your body won't adapt to one particular style and grow complacent. This technique, known as the Weider Muscle Confusion Training Principle, was also one of the Oak's favorites, and with his record of success to back him up, you might consider trying it as well. - FLEX

Muscular Development 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

Big Ramy Trains Arms

When Mamdouh “Big Ramy” Elssbiay was victorious in his professional debut, the New York Pro, on May 25, he rocked the bodybuilding world like no non-American since Yates. This Egyptian monument to mass construction is as real as the Great Pyramid of Giza. Though separated by 8,000 miles and a steep language barrier, we set out to uncover the workouts behind Big Ramy’s leg-sized arms.

Dorian Yates 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

51 BSN Nitrix 2.0 at
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54 On Trial: Wrist Straps vs. No Straps
55 Ben Rivera on Twitter
56 Thigh Size
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59 The Anatomy of Body Odor
60 Dorian Yates on Twitter
61 Study Claims Lifting Can Boost Long Term Memory
62 Sean Somers on Twitter
63 The 6 Best Cancer-Fighting Foods -