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Arnold Classic 2017 Preview - Shawn Ray Unleashed Ep 12

In episode 12 of Shawn Ray Unleashed, Shawn talks about the men's open & 212 competitors who will be competing at the 2017 Arnold Classic in Ohio.

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War Pigs 🐷 on Twitter

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Where Should I Place My Feet On The Leg Press?

You may not realize it, but where you place your feet on the leg-press sled can impact which muscles get trained the hardest. Learn more, and try each variation today!

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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.

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.

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.

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.

Three 15-Minute Muscle-Building Workouts

Choose a weight that’s roughly your 20 rep max and start with sets of ten. This may seem easy, but remember that you’re doing this for 15 minutes with as little rest as possible so you’ll definitely feel the lactic acid building. When you’re done with one set, move right into the exercise for the opposing body part, and continue in this manner until the time is up. The key is to count the total reps done within that time frame and then increase it the next week. In this manner you’re constantly improving, which is the key to building muscle .

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.


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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.

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.*

Deplorable Dimples on Twitter

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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.

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.

Merry Christmas, Bob | T Nation

If you're a regular T Nation reader, I doubt you need to be called out. But maybe you've caught yourself slacking. Maybe you've missed a few workouts or you started a little too early on the usual holiday feasting, like, say, back in September.

Tip: Eat 12 a Day and Replace Fat with Muscle | T Nation

Eat these for 30 days and gain a kilogram of muscle and lose a kilogram of fat. That's what science says. Check this out.

The top daily fantasy football lineup picks for Week 16

A couple of thoughts: 1) You don’t have to spend all the salary cap. A better player in a better situation may force you to leave a few hundred salary cap dollars on the table. Force yourself to roster the best lineup, even if it fails to use the whole cap. 2) We like to use players for which we can build a case based on multiple pieces of evidence. We look at things like opportunities, efficiency, opponent and game flow to start our research. We want as many players that are positive in all categories as we can fit. Having an idea of the players we want before we work with salaries helps us with #1 too.

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.

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.

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.

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.

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.

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Men's Fitness on Twitter

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Tip: Strengthen Your Mind-Muscle Connection | T Nation

One of the biggest obstacles lifters have when trying to build lagging areas is a poor mind-muscle connection. Once you're past newbie gains, you'll have one hell of a time building your body until you "feel" the muscles working. This is where the iso-dynamic contrast method comes in. Here's how it looks with a biceps exercise.

Instagram photo by Mr. Olympia LLC • Dec 24, 2016 at 2:15am UTC

Men's Fitness on Twitter

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31 on Twitter

HOLIDAY RECIPE HACKS Share your favorite lightened holiday recipes by posting to IG & tagging #30DaysofFit @bodybuildingcom @dymatize .

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.

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.

Hunter Labrada: The Son Of Bodybuilding Royalty Comes Of Age

Up-and-coming competitor Hunter Labrada tells his story of progressing from shrimp to champ. Watch his profile video, then try his favorite workout for all-around shoulder growth!

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.

36 on Twitter

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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.

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.

How I Got Over My Fear of the Gym and How You Can Too

If you really think you can’t do it on your own just yet, that’s cool. A good training partner when first starting out makes things 100x easier. You’ve got someone to get through the grueling sets and reps with, but it can also help with getting acclimated to the social scene. (Yeah, there’s probably a scene of some sort at your gym.) Also: make sure it’s someone that’s down to really make it happen. A crappy training partner can kill you—and your plan.

7 Supplements for Intense Energy

Caffeine has been found to increase muscle strength and endurance during workouts. One study published in a 2003 issue of the Journal of Pain found that subjects who took caffeine an hour before intense exercise experienced significantly less muscle pain while exercising. So, if your muscles hurt less while exercising, you’ll be able to work out harder for longer. Caffeine also increases the amount of fat you burn during workouts. This isn’t just positive in a body-composition sense — it’s also good for your energy levels at the gym, because more fat burning spares glycogen levels (the stored form of carbs in the body).

MarkKO's Training Log

Time to address next year. I think I have another six months or so of calorie deficit until I reach the body composition I want (basically no love handles and reasonably visible abs. Hopefully 15% will do it). That will probably put me around 195 lbs, so for my next meet in July 2017 I'll be competing in the 198s and a total anywhere between 1430 lbs and 1450 lbs will be both acceptable and realistic. I'd like 1500 lbs, but I think that milestone (such as it is) will hinge largely on my bench in meet going well over 315 lbs and my deadlift in meet hitting 600 lbs, which will take more than seven months from now to happen. I don't see myself coming off 531 at any time soon, although I may not go straight back into a leader/anchor approach post meet. I'm still playing with the idea of doing a few months of the Training Maximally approach in the second half of 2017 - in fact what is vaguely coalescing in my mind as an ongoing year-long plan is to run a leader/anchor/peaking approach for six to seven months pre-meet and then a few months of Training Maximally. That would work given I don't like competing that often at the moment.

The Massive Muscle Bulk-Up: How to gain 5 pounds in 5 weeks

There's a ceiling or a cap on how much protein your body can utilize from a meal and it hovers around 30-50g per meal. Anything above that won't spike muscle protein synthesis. So, if you weigh 100kg/220lb and need 2-2.5g of protein per kg, you'd have to eat roughly 70-80g of protein per meals if you're only eating three times a day. Think about it: The math doesn't add up if the protein cap is 30-50g per meal for protein synthesis. You have to eat 6 times in order for this to work. If it’s just weight loss you want, then sure, meal frequency isn't absolutely necessary; but if you want to maximize your body composition, lose fat, and gain lean mass, then frequency is necessary.

Jay Cutler's 7 Tips for Building Huge Triceps

Jay Cutler's 7 Tips for Building Huge Triceps

The Workout to Burn Off Your Belly Fat

Spot training doesn’t work, but this workout does. It'll burn off the layer of fat hiding your chiseled "show" muscles, strengthen your core, and build muscle density so your abs really “pop,” Lowe says. "Strength exercises such as the front squat, overhead plate walking lunge, bulgarian and counterbalance squats will work to build deeper core muscles since your abdominal wall is being used to stabilize your entire body during each exercise," she explains. "The russian twist, suspension trainer crunch, and decline crunch act as fine-tuning exercises, giving your abdominal wall the shape you want." What's more: You're continuously moving in this workout, so it sky-rockets your heart rate, scorches calories, and burns fat long after the workout is over.  Prescription: This workout can be done 2-3x per week max since muscle recovery is extremely important with any muscle-building and fat-burning routine.

The ESPN reporter that's as shredded as the pros

From fat to skinny to shredded It all started back in his sophomore year in college. “I grew up kind of large and I’m sure a lot had to do with just being uncomfortable with who I was,” he says. And like for many others, it didn’t come easy, and even proved to be a struggle at first. “My weight fluctuated up and down through my twenties,” he explains. But things turned around when he decided to put himself to the test and attempt to run a marathon. “It was something I never thought I’d be able to do, but then I said, ‘all right, let me just do it,” he says. After training on his own, he completed his first marathon in 2009. With a marathon under his belt and his extra weight ending up miles behind him, Izzy decided to step things up even further while in his early thirties. His choice: P90X. “I was doing that for a couple years and then that’s probably the first time I’d ever got to the point where I was in shape, like really good shape,” he explains.

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.

440 DL 4 Month In

Don't worry it ll slow down. I hit 515 after 9 months at 166 then 580 2 years later. sat at 585 for 2 years till a year and a half ago

Men's Fitness on Twitter

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9 Best Landmine Exercises for Total-Body Fitness

While many lifters and trainers rightfully give the landmine props, its versatility is often overlooked. The device provides the ability to train the entire body—either through unilateral or compound movements—simply by inserting an Olympic bar into a pivot sleeve. The option to pivot and move the bar freely in any direction enables you to recruit more muscle fibers. That increase in muscle recruitment can translate to more muscle development. Add these 9 landmine exercises to your workout routine to see increased strength and size.

100 foods nutritionists confirm will help you lose weight

Sticking to a diet can seem restricting, boring, bland—but if you broaden your hunger horizons, there are actually a ton of foods ripe to help you lose those last few lbs. What qualifies as a weight loss food? You want items that have at least two of three features: high fiber content to help keep you full longer and aid in digestion, high protein content to keep you full and build muscle, and/or high micronutrient content to help reduce inflammation, repair workout damage, and keep you energized. We talked to 11 nutritionists and compiled a list of the top 100 foods you should be noshing on to lose weight without getting bored.

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