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7 Easy Yoga Moves To Bolster Your Chest Training

Use yoga to open your chest and complement your lifts with these easy stretches. What do you have to lose, other than that lingering shoulder pain?

Best for Boulder Shoulders

To sum it all up, the research concluded that it’s best to use several different exercises to build impressive shoulders. The best exercises for the anterior deltoid were: the Smith machine shoulder press, free-weight bench press, and pec deck. The best exercises for the middle deltoid were: the free-weight lateral raise, cable-crossover lateral raise, and reverse pec deck. For the posterior deltoid, the best exercises were: the reverse pec deck, incline lat pulldown, and seated row. - FLEX

17 Ways To Make 2017 Your Fittest Year Yet

As the new year approaches, use these expert tips to avoid being one of those people who forgets the whole thing by February 1. You can do this!

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.

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.

Transform For Life

Anyone who is competing in their second (or third, or fourth...) transformation challenge in a row is eligible to win a Transformation For Life Award, in addition to the Grand Prize.

6 More Ways To Kick Your Workout Up A Notch With Coffee!

Don't relegate the sweet notes of cocoa, rich aromas, and kick-in-the-pants flavor of coffee to liquid form. For a quick pick-me-up at any time of the day, try one of these coffee-inspired recipes, and eat your way to more pep in your step.


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Jumping Rope: From Beginner to Boxer | T Nation

  Start with the rope behind you and twirl it over your head as if you were going to start jumping. As the rope passes your head and starts to come down in front of you, cross your arms. Don't even try to jump over it at this point. Just drag the rope into your toes. Step over it and repeat until you're used to where your arms need to be positioned. When crossing, the goal is to completely displace your hands: Your left hand needs to end up where the right hand normally is, and vice versa.

Tip: Build Arms in 60 Seconds | T Nation

If you typically go heavy, your set probably fell below 60 seconds. Let's say you did a fairly heavy 8-rep set, and it took roughly 1 second to lift the weight and you lowered it under control for 2 seconds each rep. Do the math. That's 24 seconds per set. Add a 1 second squeeze at the top of each rep and you get 32 seconds.

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.

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?

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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RSP Nutrition AminoLean Energy Formula at - 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.*

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.

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.

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.

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.

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.

Fantasy football rankings analysis for week 16

Week of the Matts here, as I’ve got Matt Ryan up at #2 against a current #6 consensus. I wager that’ll rise a bit as the week progresses, but I think people will now overstate Carolina’s defense after their primetime victory. Ryan should get Julio Jones back and I highly doubt that Devonta Freeman scores three touchdowns against a sturdy front seven for the Panthers. Atlanta’s defense won’t win this game for them either, so I suspect an NFC South shootout in Carolina this week with Ryan’s arm in the spotlight.

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.

25 on Twitter

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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

Weekly Twitter Giveaway Terms And Conditions

Eligibility:  The 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, 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.

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.

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Tip: Take This Vitamin for Better Sex | T Nation

If this is impossible (because it's freakin' winter), or you can't abide by this "risky" behavior, use supplemental D3. Unfortunately, the only way you'll know if you're up to healthy levels is to get a blood test. The desired level is between 50 and 70 nanograms per deciliter of blood.

Mike Titan O'Hearn on Twitter

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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.

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HACK THE GYM How do you adapt a traditional exercise? Show us by posting to IG & tagging #30DaysofFit @bodybuildingcom @dymatize .

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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.

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.

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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.

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.

The 30-Day Diet Manipulations Before a Video Shoot

However, in the meantime, if you follow our Instagram or Facebook pages you’ll notice we leaked out some behind the scenes shots. For this year’s plan I wanted to be bigger and leaner than ever. Which I was. I’m typically around that 167-168 weight with occasional periods of bump ups to 175 (although that’s hard for me to maintain). But this time around, the week prior to the shoot I was at 176 and probably cut down in that final week leading to shoot day to 172.

The 10 Best CrossFit Workouts for Strength

Take a gamble on your workout by letting a deck of cards dictate your moves. Draw a card and do the number of reps on the card of the exercise denoted by the suit. Face cards have a value of 10 and aces are 11. With these moves, you’ll get a well-rounded strength workout. “The front squats are for your core and lower body strength; the ring dips for stability and strength in the shoulders, triceps, and chest; the push press for overhead strength; and from-the-ground Pendlay row for the back; and, of course, you have weighted sit-ups for core strength and the 6-pack (which is actually made in the kitchen),” Salveo says.

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.

Thigh Size

Leg extensions are great for carving detail into the quadriceps, and they warm up the knee joints like no other exercise. I recommend performing four sets of 12 to 15 reps to start off the thigh workout. However, squats are so intense that I believe even this is not enough to fully prepare the joints for squats. The next exercise on my agenda would be leg presses. Personally, I am a fan of the oldschool leg-press machines  in which you lie on your back with your knees above your face. I like the feel of that movement and the drama in pushing the heavy weight up over you. If you fail with it, you could be in trouble, so there’s a lot of motivation built in. In this case, the angled leg-press machine will suffice. Aim for four sets of eight to 10 reps of leg presses.

Mike on Twitter

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15 Cheap Muscle-Building Foods That Aren't Chicken

If you’re trying to build muscle, you’ve surely been told that you should load up on chicken—and with good reason; each serving of chicken breast has about 28 grams of protein. But it’s certainly not your only option if you’re trying to supplement all of the hard work you do at the gym by stocking your kitchen properly. We consulted with several experts to get their best suggestions for other foods that help you bulk up—without draining your wallet.

6 Simple Moves to Build a Bigger Chest

Bodybuilding O.G. trainer to the stars, Vince Gironda, claims that dips are the most effective chest exercise and upper-body developer, period! To maximize chest overload, perform dips with a slight forward lean and the elbows flared out. Using an upright posture will emphasize the triceps to a greater degree. If you are able, add additional weight to your bodyweight. Dips allow more weight to be handled than any other upper-body exercise, including the bench press.

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Men's Fitness on Twitter

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Ben Pakulski's Top 10 Training Techniques

HALF SCIENTIST AND HALF MONSTER, BEN PAKULSKI IS THE DR. JEKYLL AND MR. HYDE OF BODYBUILDING. No one in the IFBB Pro League today applies greater scientific rigor to their workouts than Pak- Man. Armed with a degree in kinesiology, he is forever seeking the latest training research, and if you’re lucky enough to converse with him, he can explain the proven logic behind the technique of his every exercise. So he’s Jekyll, the scientist. But he’s also Hyde, the monster (in a good way). Hyde-like, he’s capable of conquering bar-bending weights, and he brings a ferocious intensity to the gym. At first glance, some of his methods seem bat-crap crazy, but they’re only mad in relation to the norm—plodding through the same routine workout afer workout and expecting to magically expand muscles without asking anything extra of them. Now what sounds crazy? Pak-Man is rare among bodybuilders for applying his brain to his workouts at least as much as his body. And as the following 10 factors illustrate, he has some unique and uniquely efective ideas about training. 1) GET TENSE, STAY TENSE Let’s start with the fundamental concept behind all of Pakulski’s workouts.

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