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The 30-Day Monster Workout Plan for Muscular Size and Power

October is primetime for change. Let's use this month for size and power. The way to do it effectively will require a change in thinking and programming.

Build A Bigger, Better Chest With Isometrics!

Don't just put down the weight when you finish a set! See how isometrics and shocker sets can magnify your chest pump in this completely new pec workout.

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1
Bodybuilding.com on Twitter

**US ONLY** Don't pass up these Holiday savings! #Bodybuildingcom Shop Now: http://bbcom.me/2h7rAf9  pic.twitter.com/aSU1vqQznW

2
Scott Mathison's 240-Rep Bodyweight Challenge

Your abs have actually gotten a lot of work over the course of everything you've done so far, but you're going to focus squarely on them in this final workout. I like to perform these so my knees go all the way up to my armpits, alternating sides. Stay in a dead hang, and keep your torso as high as possible. Don't swing or use momentum. Sure, that will make each rep harder, but that's the point. No matter how tired you are, don't cheat. Use the full range of motion. If you have to stop and start again, do it.

3
Bodybuilding.com on Twitter

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4
10 Nutrition Myths Debunked

Most of us are probably familiar by now with the term "net carbs." It was popularized by food companies during the Atkins craze to describe the total amount of carbs in a food after the quantity of fiber and sugar alcohols have been removed. The concept behind this is that not all carbs are equal in the way they affect the body (see Myth 5). Fiber and sugar alcohols are thought to have a minimal impact on blood sugar levels and are therefore subtracted from the total number of carbohydrates.

5
The Single Best Fat Loss Tip | T Nation

They're great at temporarily controlling your appetite. I'm sure someone is going to pipe up referencing some study about artificial sweeteners and insulin, but there was a year-long study done that showed those who used diet drinks in conjunction with their diet lost more weight than those who just drank water. I had Diet Sunkist all the way up to my bodybuilding show and was in the low single-digit body fat range. Somehow it didn't impede my fat loss. Shocker. Zero calories didn't hurt the fat loss. Go figure.

6
Bodybuilding.com

Each day, we’ll reveal a new 24-hour sale on a selection of our most popular supplements. So give, receive, and save! 12 Days of Supp Savings ► http://bbcom.me/2h706Gd ============================== ==========­===== | Bodybuilding.com | Fitness Apps ► http://bbcom.me/2h6X8ld Sales & Specials ► http://bbcom.me/2h6SJ1J Fitness Articles ► http://bbcom.me/2h6SlA2 #1 Online Supplement Store ► http://bbcom.me/2h6YFHS Free Fitness Plans ► http://bbcom.me/2h73YXJ #1 Women's Fitness Site ► http://bbcom.me/2h6XJmW ============================== ==========­===== | Follow Us | YouTube ► http://bit.ly/1RSJFa4 Facebook ► http://on.fb.me/1lomhpr Instagram ► http://bit.ly/1LzBxab Twitter ► http://bit.ly/1RSJQlL Google+ ► http://bit.ly/1NRe8qu Pinterest ► http://bit.ly/1OOZgY4 Spotify ► http://spoti.fi/1NRebm0 We are Bodybuilding.com. Your transformation is our passion. We are your personal trainer, your nutritionist, your supplement expert, your lifting partner, your support group. We provide the technology, tools and products you need to burn fat, build muscle and become your best self.

7
How Not to Go Bald | T Nation

If you're genetically susceptible to hair loss, there's no easy 1-2 punch in preventing it. However, it's quite possible to reverse or maintain your current levels of hair by employing a "cocktail" of ingredients. Many popular shampoos and other topical products contain many of the following ingredients. As a good rule, though, be sure to use a few of them.

8
Tip: Lighten Up on Glute Exercises | T Nation

A 405-pound hip thrust for 5 reps can't help you develop that muscle group if you already have an issue engaging the glutes... and most people do. Are your glutes really that strong or are your quads, hams, and low back really doing most of the work?

9
Human Growth Hormone: Everything You Need to Know About HGH

The body naturally produces growth hormone (HGH or simply GH) in the pituitary gland, and, as its name implies, it is responsible for cell growth and regeneration. Increasing muscle mass and bone density are impossible without GH, but it also plays a major role in maintaining the health of all human tissue, including that of the brain and other vital organs. When secreted, GH remains active in the bloodstream for only a few minutes, but this is enough time for the liver to convert it into growth factors, the most crucial of which is insulin-like growth factor-1, or IGF-1, which boasts a host of anabolic properties. Scientists began to harvest GH from the pituitary glands of cadavers in the 1950s, but didn’t synthesize the first HGH in laboratories until 1981, with its use as a performance-enhancing drug becoming popular shortly thereafter.

10
6 Muscle-Building Myths: Debunked! | T Nation

The science, noted above, tells us that the more fat and the less muscle you have, the greater your ability to gain muscle and lose fat at the same time. This doesn't mean you should go get fat. It just means your biology is working in your favor when you want to pack more muscle on, but have some fat to lose.

11
Tip: Build Biceps with an Empty Bar | T Nation

Most guys that struggle with biceps growth use really heavy weights and a lot of momentum to curl. Then they do reps in the low ranges and, ultimately, the biceps really don't end up doing a lot of work or getting a lot of tension. The upper back helps with the initial cheat to start the curl, then the negative portion of the rep is basically just the barbell dropping back down.

12
Tip: The Bacteria That Builds Muscle | T Nation

We know that fostering the proper types of bacteria in your gut can quell inflammation and lead to better health in general, but now there's mind-blowing evidence that suggests the right gut bacteria might help you grow muscle and build endurance.

13
The 8 Best Exercises (You’re Not Doing)

Legs: Drive through your heels, extending your hips and knees simultaneously until you’re standing erect with the bar, exhaling at the top of the motion. At this point, the bar should be just under your glutes. The barbell hack squat is very similar to the deadlift in that it’s a pressing move for the legs. Again, if you try to pull the weight up with your upper body without concentrating on the legs, you’ll defeat the purpose of the exercise, not to mention risk injury. Remember to squeeze the quads, hams and glutes at the top as you catch your breath. Use pulling straps, since the amount of weight you can press with your legs will probably exceed how much weight you can hold in your hands.

14
Tip: The Leaning Lunge for a Stronger Butt | T Nation

Standard lunge form doesn't hit your glutes and hams much, and it can cause knee issues. Here's how to do it right.

15
The 8 Rules Of Building New Muscle

The muscle you have now was earned one way. The muscle you don't have yet might play by a different set of rules entirely. Here's what they are!

16
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

17
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

18
8 Great Foods to Eat Before and After Your Workout

Before you hit the ground running, fueling your body will be the foundation to any successful workout. It’s any lifter’s worst session when they hit the wall – glycogen stores depleted and muscles starved for nutrients. To be on top of your lifting game, you have to feed your body with the right foods both pre – and post-workout.

19
Men's Fitness on Twitter

Use the cold-weather to your advantage and gain muscle in 4 weeks with this plan from Men's Fitness.

20
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.

21
RSP Nutrition AminoLean Energy Formula at Bodybuilding.com - Best Prices on AminoLean Energy Formula!

Amino Lean energy formula gives you the energy and nutritional value you need to build muscle and burn fat. You can take AminoLean any time on both training and non-training days for energy, weight loss and muscle recovery. The comprehensive Amino Acid blend contains BCAAs and essential amino acids to help build and sustain lean muscle. The Fat Loss Blend contains CLA and L-Carnitine which breakdown body fat and convert it to a usable energy the body.*

22
Tip: Do This BEFORE You Curl | T Nation

It stimulates muscle growth via an accumulation of growth factors and mTOR activation, but there's very little, if any, muscle damage. So you can (and should) do this type of biceps work multiple times during the week. Think 3-4 days a week. This will allow you to become even better at recruiting the biceps.

23
Tip: Improve Your Deadlift with Jefferson Curls | T Nation

If you have trouble locking out the deadlift, it could be a low back problem. Here's how to strengthen every portion of that weak link.

24
The top fantasy football risers and fallers for week 16

Returning from a four-game suspension for performance-enhancing drugs, 26-year-old Alshon Jeffery was quieted for the most part before coming alive right at the end. With the red-hot Green Bay Packers in town, Bears quarterback Matt Barkley targeted Jeffery just once through the first three quarters. As Chicago pulled off a furious comeback in the fourth, however, the Pro Bowl wideout was at the forefront. Jeffery was targeted eight times in the fourth, making six catches for 89 yards and a touchdown. Making those who trusted him with their playoff fortunes sweat, he wound up having a solid return game. With the Washington Redskins traveling to Soldier Field for a Christmas Eve matchup, Jeffery figures to be a strong play for any fantasy football managers that feature him on their squads. With a quarterback that isn't afraid of throwing the football, trust Jeffery to make some plays on Saturday.

25
Tip: Adiponectin and Muscle Growth | T Nation

Granted, this is only one study, and a study done with mice to boot, but if scientists can confirm their findings, and these finding extend to humans, it adds a new chapter to our understanding of muscle growth and possibly furthers our understanding of the effects of C3G and other adipokine-modulating compounds.

26
We Asked 20 Women: What's the worst thing a guy can do after sex?

You can cross the threshold from 'genuine gentleman' to 'certifiable jerk' real quick in a woman's mind when all the getting-to-know-you courtesy is swept aside and you start sleeping together. So, do yourself (and women!) a favor and stop these awful post-sex habits. They're killing your game and drastically cutting your odds of sleeping with her again.

27
What is the best holiday workout schedule?

The holiday season can be awfully tough on the body. Not is the food a killer, but your schedule can be just as unforgiving. Taking in the extra calories, coupled with a series of missed workouts and you're 5 pounds heavier in a week. The best way to combat holiday weight gain: keep up with your fitness, no matter what. But, given the difficulty of scheduling, we're designed a "holiday workout schedule" to simplify it all. The goal is to workout five days. Three days will be spent in the gym lifting weights and two days can be done from home. The lifting days are built around big, compound exercises and done with extremely low (or no) rest periods. This will have the body using massive amount of calories. The at-home workouts are quick bodyweight circuits designed to rev your metabolism without needing to get to the gym to do it. All five workout should take approximately 30 minutes.

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Instagram photo by Mr. Olympia LLC • Dec 22, 2016 at 3:43am UTC

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Mike Titan O'Hearn 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

30
SHAWN RAY VS LEE PRIEST KINGS NEVER DIE BODYBUILDING MOTIVATION

Check out our channel for more Fitness Motivation, Bodybuilding Motivation Videos, Lazar Angelov, Jeff Seid, Simeon Panda, Steve Cook, Ulisses Jr, Marc Fitt, Jay Cutler, Kai Greenie Motivation, Bodybuilding Motivational Quotes, Aesthetic, Bodybuilding Videos and Workout Music. Sergi Constance, Mike O'Hearn, Ulisses Jr, Calum Von Moger, Jeff Seid & Simeon Panda. Success comes from pain. So embrace it. Pain is temporary but success lasts. If you die trying, you're a hero, if you quit, you loses. You have to eat large to grow large, sleep tight to support the growth, LIFT hard to build a bigger body/muscle and REPEAT. Bodybuilding is not about goals, egos, or lifting weights or achieving a title. It's a LIFESTYLE, It's about PASSION. ROME wasn't built in a day. So your body will not be build overtime. It takes years of hard work, passion, training and supplementation, nutrition to build a strong body. In this meantime motivation and strong mind is your only Adrenalin. Bodybuilding is not just a sport or not just about achieving a goal. It's not about being the big guy in the gym or being a champion.

31
Tip: Adiponectin and Muscle Growth | T Nation

Granted, this is only one study, and a study done with mice to boot, but if scientists can confirm their findings, and these finding extend to humans, it adds a new chapter to our understanding of muscle growth and possibly furthers our understanding of the effects of C3G and other adipokine-modulating compounds.

32
Actor Aamir Khan totally transformed his body for his new movie 'Dangal'

The Bollywood star went from fit to fat to ultra-shredded to portray former a famous wrestler in a new biographical drama—and the results are almost impossible to believe.

33
Men's Fitness on Twitter

Winter is here — so start stacking muscle on your frame with our 4-week Winter Bulk-Up plan (VIDEO): http://ow.ly/rfyp307lCQZ  pic.twitter.com/d1nB7OKD93

34
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.

35
5 exercises you’re probably doing wrong

Commonly known as a lunge, the split squat is an amazing lower body exercise—when done correctly. “Many guys avoid or neglect the split squat due to knee pain, or ‘feeling’ more load in the front hip region, rather than the desired load of the lead leg,” Martin says.      Common mistakes: Many make the mistake of allowing their front knee to track forward over the toe, placing majority of the load on the ball of the front foot. “This can place extra unnecessary load on the patella and surrounding connective tissue,” Martin says, which can certainly irritate your knees. Another common issue is not allowing your back knee and ankle to bend. Think about it: If you're forcing your leg to stay straight, you're restricting movement and causing a chain reaction, which will travel up, hence the hip pain. "Guys also have a hard time staying balanced, which is indicative of weaknesses and muscle imbalances," Martin says. We say: All the more reason to master the split squat—unilateral moves expose and address these weak spots.   How to do it right: Setup 1.  Rather than setting up the split squat in a standing position, come down on your knees about hip-width apart.

36
Sagittarius Horoscope for Tuesday, December 20, 2016

Tuesday, December 20, 2016 - There are so many details to manage this time of year that it's tempting to just surrender control and let someone else deal with all the facts and figures. The last thing you want to do is crunch numbers now, but you feel the tense pull between what you know must be done, and where your heart is calling you to go. Fortunately, the Moon's shift from analytical Virgo to affable Libra makes it easier to see things from a more peaceful perspective. Honest hearts produce honest actions.

37
Top 5 Traps Training Mistakes

Traps get no respect. They fit in with both shoulders and back, and therefore can be worked (and overworked) with either. Piggybacking with broader workouts, traps seldom get the honor of their own routines, and yet, your two trapezius muscles (left and right) are large, dramatic and complex, bracketing your delts and neck, and forming a kite on your upper back. By contrast, your biceps are puny and simple, but surely you have a bi routine and dote on every curl. Don’t shrug off trapezius training. Give it the respect it deserves by passing our traps test. Class is in session.

38
44 ways to get stronger now

Supple muscles move better and are more efficient. When you have knots and “tangled-up” muscle fibers, you can’t get as much strength or power out of them. You also may be more prone to injury, particularly when tight muscles inhibit your range of motion through a strength training exercise. Not only will foam rolling improve all of these aspects, it also aids in recovery, so you’ll be able to lift again sooner. And once you get over the initial, er, discomfort, it can feel pretty great. So take that 5 minutes at the end of your workout to target the most-often tight muscle groups: mid-back, glutes, hams, quads, and calves. Seriously—that’s one minute for the back, plus 30 seconds per side for each of the others. Done and done.

39
The Bench Press Controversy

The bench press remains a superior movement, and it may be so for you, but only if you learn these lessons, as I did. First, it’s not an ego exercise, so don’t use it to see how much you can bench; use it to build your pecs. Second, adapt the exercise to your body rather than vice versa — if you feel it more in your chest muscles when you’re on a flat bench, then that’s the position you should use; if you feel it more at a specific angle, use that angle. Third, control the movement so that you feel the pump build in your pecs, right where you want it. - FLEX

40
The Best Moves for a Bigger Back: Part 1

That's because #5 is the difference between fighting through a crappy injury or lifting a long time with the greatest strength potential. Focus on the little muscles that balance and stabilize the joint and are responsible for the health of the shoulders and you’ll be golden.

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42
T NATION on Twitter

Save on this top fat burner at the T Nation store: https://biotest.t-nation.com/products/hot-rox-extreme … pic.twitter.com/91fUEl5VGy

43
Men's Fitness on Twitter

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44
4 Secrets for More Strength

Although true research is sparse, both anatomical and biomechanical evidence supports the need for changing both hand and foot positions, as well as seat angles, on exercises throughout your training cycles. Also by creating these variations, support musculature (read: stabilizers) will improve as will your overall length and variety of muscle movement. More angles, more fibers, and longer ranges of motion, means greater strength. And one final thought; making simple adjustments adds tons of exercises to keep your workouts both challenging and stimulating, so it is less likely for you to overtrain and/or become bored.

45
Bikini Clad Victoria's Secret Angels Hit the Beach

Take a look at three of your favorite Victoria’s Secret Angels as they show off their impeccable figures. The trio is modeling a super sexy lingerie line and look great doing it. Stella Maxwell leads off the pack with revealing blue lace two-piece set.

46
The Good, Bad and Ugly When Training With a Bad Back

We need healthy back muscles to squat, to press, to pull, to push. And for anyone who’s been sidelined by a back injury, you know how important proper back rehab exercises are. Even if you’ve never had back trouble, it’s never too soon to adopt a spine sparing, core and back routine to prevent future trouble.

47
Gifted Channel

As a FREE GIFT to new subscribers, you'll get instant access to watch AND STILL. If you’re looking for some motivation, this DVD will do it for you... Shot in incredible cinema-quality, this is bodybuilding like you've NEVER seen it before!

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Underground Strength Gym New Year Tee - Forever Fierce

Underground Strength Gym New Year Tee

49
T NATION on Twitter

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Instagram photo by Zach Even - Esh • Dec 22, 2016 at 1:31am UTC

51 Bodybuilding.com on Twitter
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55 Raiders lead NFL with 7 Pro Bowl selections
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57 Angry Letter From A PISSED OFF Gym Owner
58 Top Your Salads With These 3 Alternative Protein Sources!
59 Bodybuilding.com on Twitter
60 Supp of the Week: IFORCE Nutrition Delivers the Ultimate Post Workout
61 #motivationmonday #motivation - Official Muscular Development Magazine | Facebook
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63 FREE Training Programs eBook - No Strings Attached
64 The Creativity 50 2016: The Most Creative People of the Year
65 The Born Fitness Approach to Health and Fitness
66 Instagram photo by Mr. Olympia LLC • Dec 19, 2016 at 9:46pm UTC
67 jack anderson on Twitter
68 Kai Greene on Twitter
69 PSA: Read this if you really are serious about training & competeting
70 7 Ways to Optimize Health
71 How Bar and Elbow Path Affect Chest Recruitment and Chest Muscle Growth
72 9 Best Ways to Prime Your Muscle Pump
73 Mass Deception
74 We Asked 20 Women: What Are the Most Annoying Things a Guy Can Text?
75 3 simple stretches that build serious muscle
76 Z-12™ Deep, Refreshing, Restful Sleep Formula - Biotest
77 The 100-year-old move you need for shredded abs
78 Ben Pakulski's Top 10 Training Techniques
79 My Back Double Biceps Pose Sucks
80 Men's Fitness on Twitter
81 8 Worst Things You Can Do to Build a Bigger Back
82 Bollywood's best body transformations
83 The Right Way to Perform Dumbbell Concentration Curls
84 Maximizing Muscle Growth vs. Optimizing Your Body as You Get Older
85 Carb Cycling That Actually Works | T Nation
86 Thrash-Your-Guns Arm Routine
87 5 reasons it's tough for you to cut out booze
88 Anytime Gains
89 25 Brutal Workout Finishers for Rapid Fat-Loss and Muscle-Building
90 Novice Deadlifts
91 Transform For Life
92 How to Trigger Size Gains Every Workout | T Nation
93 Benjamin Rera on Twitter
94 Instagram photo by Flex Wheeler • Dec 22, 2016 at 3:55am UTC