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$250,000 Transformation Challenge - Presented By Optimum Nutrition

Become a leaner, stronger you in just 12 weeks!

2016 In Review - Shawn Ray Unleashed Ep. 13

In episode 13 of Shawn Ray Unleashed, Shawn talks about the biggest stories in the world of bodybuilding & the contest winners from the year 2016.

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1 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 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

3 Keys To Skyrocketing Your Powerlifts

Training good breathing mechanics is the first step in strengthening the deep core muscles. Air goes into your lungs at the proper moment, so the muscles closest to the spine activate and create a stable platform for the rest of your core to function properly. In the gym, that means breathing only between reps and holding your breath during the actual movement. Because you're not exhaling during the lift, your intra-abdominal pressure remains consistent. This gives you greater core stability throughout the range of motion. In contrast, exhaling too early on a lift can cause you to lose your core stability and miss the lift.

Deadlift Critique

I was just looking for some advice about my deadlift technique - this is my top set from today's 5/3/1 session (350lbs x9). I know it's ugly - my hips start too high and I don't use enough leg drive - and I'd really like to hear any and all advice.

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.

C4 by Cellucor at - Best Prices on C4!

Warnings: Not intended for use by persons under age 18. Do not exceed recommended dose. Do not consume synephrine or caffeine from other sources, including but not limited to, coffee, tea, soda and other dietary supplements or medications containing phenylephrine or caffeine. Do not use for more than 8 weeks. Consult with your physician prior to use if you are pregnant or nursing, or if you are taking medications, including but not limited to MAOI inhibitors, antidepressants, asprin, nonsteroidal anti-inflammatory drugs or other stimulants. Consult your physician prior to use if you have a medical condition, including but not limited to, heart, liver, kidney or thyroid disease, psychiatric or epileptic disorders, difficulty urinating, diabetes, high blood pressure, cardiac arrhythmia, recurrent headaches, enlarged prostate or glaucoma. Discontinue use 2 weeks prior to surgery or if you experience rapid heartbeat, dizziness, severe headache or shortness of breath. Do not use if safety seal is broken or missing. NOTE: Please do not use in combination with other dietary supplements, pharmaceuticals, foods that are considered to be stimulants.

8 quick workouts to fight weight gain

These eight workouts are quickies. They’ll get you in and out of the gym in no time. But, you’ll still get your pump, still stimulate some growth, and still burn some fat. These routines will keep you in check.

PHIL HEATH 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

The Female Training Bible: Everything You Need To Get The Sexy Body You Desire!

Fitness can be intimidating. Even small, mom-and-pop gyms are usually full of weird-looking machines, equipment you don't know how to use, and unapproachable sexy people lugging around milk cartons full of pink water. Most of us new to the world of weights will walk into a gym feeling immediately overwhelmed. There's so much going on it's difficult to even know where to begin!

5 Ways to Get Fired Up Again | T Nation

Stagnation is a signal from your body. It's telling you to change something. If you don't, what do you think will happen? Certainly not progress. We do need to push the envelope from time to time, but not all the time. The Olympics aren't held every week, all year round. They're once every four years. Have you ever considered looking at your own training with this kind of timeframe?

Syntha-6 by BSN at Best Prices for Syntha-6!

I have used Syntha-6 for a while after using various awful protein powders. I won't go into the effects as plenty of fitter people than me have covered it pretty well (It works). It tastes amazing, like not even a supplement. The Chocolate Milkshake flavor tastes exactly like a chocolate milkshake. The Cinnamon Bun is the best by far and tastes like Cinnamon Toast Crunch. My batch of Chocolate Peanut Butter was bad (This is why you don't shop through Amazon to save a few bucks) so it was gritty and not as good as it should be. Taste was fine, but there were coarse granules that would not break up in the shaker cup no matter what. All in all, I will continue to use this product as it is a great supplement to my protein intake and tastes like it should be bad for you, but isn't.

Tip: Live Longer, Prepare Veggies Like This | T Nation

The one thing that just about everyone can agree on is that eating fruits and vegetables is good for you, but just how good is always up for debate. In attempt to at least make a dent in solving that debate, scientists at the University of Sydney used data from more than a 150,000 Australians during the "Australian 45 and Up Study" and followed them for an average of 6.2 years.

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: 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.

Tip: The Supplement That Makes You Smarter | T Nation

The cool part about NALT is that it appears to do all this when the user is under stress. That could be college stress, work stress, relationship stress, stress caused by intense exercise, and even stressors like cold and heat. And when stress is abated other things affected by it improve, like libido.

Velocity Diet® Plan - The New Science of Rapid Body Transformation - Biotest

The Velocity Diet is a science based, rapid body-transformation program that's so powerful and so effective that results border on being unbelievable. But this system is not for everyone.*

Jay Cutler's 7 Tips for Building Huge Triceps

Jay Cutler's 7 Tips for Building Huge Triceps

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: A Simple Way to Boost Total Body Strength | T Nation

If you've never experimented with this, you'll be blown away at the sympathetic response. In just a few rounds on both sides, your heart rate will be skyrocketing, your core and glutes will burn, and you may even get a little bit of a shake. Perfect. That's the type of response that builds grip and full-body strength.

Training Style: Volume Training

Learn how to crank up your workout and turn up your muscle-building gains

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

Tip: Eat This Kind of Bread | T Nation

Even if you think bread is a devil carb, there's one type you should be eating. Take a look.

Tip: The Hybrid Hammer Curl | T Nation

When it comes to functional hypertrophy of the arms, the slight angles for both hand and shoulder positions are far more advantageous than the common fully pronated, fully supinated, and neutral grip positions with a neutral shoulder. Why? Because the body functions in spiraling groups of muscle, fascia, and neural connections. These create tension. So limiting this irradiation reflex doesn't make sense. Instead, train it directly.

Tip: Do The Loaded Hang | T Nation

Control the descent of your last rep on the pull-up bar and maintain the tension and the position at the shoulder while squeezing the bar as hard as you can. Stay in that position, fighting the urge to go lax at the shoulders. Don't hang out on the capsule and ligaments.

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.

Revitalize Your Abdominal Workouts

The other thing that makes this routine unique is the inclusion of the vacuum. Your internal abs aid in your breathing and posture, and strengthening them can help prevent or relieve lower back pain, assist stabilization during lifts like squats and deadlifts and even slim your waistline. You’ve probably noticed that even some ripped bodybuilders have trouble holding their bellies in. This is, in part, because of structural weakness in their transverse abs. The best way to strengthen this area is the vacuum — an isometric exercise you can perform anywhere. Exhale and simultaneously suck your midsection in as far as possible, and hold for as long as you can (up to one minute) while you continue breathing. If this starts to feel easy, pull your waist in harder. Each hold is one set.

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.

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.

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.

6 Perfect Muscle-Building Meals

700 calories, 60 g protein, 83 g carbs, 13 g fat Why? For muscle-building, there'’s nothing like beef -— it contains creatine, all the necessary aminos and a full spectrum of B vitamins, and it'’s dense in iron to assist in energy production. Pasta provides carbs, which are essential for energy, and broccoli yields compounds that help with fat control. Hardgainer Tip: Choose lean, not extra-lean, beef (around 10%-–15% fat as opposed to under 10%). The extra fat and calories spare the burning of glycogen and protein for greater growth. Shredding Tip: Temper your lunchtime carb intake: Eat just 1 cup of pasta but double up on the broccoli -— low in calories, high in fiber -— to control calories and your feelings of hunger.

The top fantasy football busts of week 16

It's becoming painfully obvious that the dislocated pinky finger is bothering Carr. He may be a Pro Bowl QB and possibly even an MVP candidate, but he may not help you win a fantasy championship. He's thrown for a total of 590 yards and three TD the last three weeks, which works out to an average of 196 yards and one touchdown. Those aren't the type of numbers that will get it done for fantasy owners. The Colts present a favorable matchup, but it's just not clear that Carr can repeat his early season success. Plus, there may be other injuries that we aren't even aware of.

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.

33 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

Sagittarius Horoscope for Thursday, December 22, 2016

Thursday, December 22, 2016 - People might be high-strung today as the demands of the busy season begin to take their toll. However, there is also a sense of merriment in the air and the sound of laughter rings out -- which is exactly how you like it. Although there is a possibility for some turbulence on this flight, the lithe Libra Moon will help you maintain a level head amid the commotion and fly through the day like a seasoned pilot. Spreading cheer is one of the things you Archers do best.

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

Men's Fitness on Twitter

Take a break from the typical grind and increase strength with these 10 workout challenges from Men's Fitness.

50 first date conversation starters

If there's one thing that can ruin a first date and ensure a woman's first impression of you is a bad one, it's crappy conversation. You need ice breakers, light-hearted queries, questions that provoke banter, laughter, and thought, as well as questions that dig a bit deeper and go beyond the superficial. To save you from endless awkward silences, we've compiled 50 first date conversation starters that do all of these things. Plus, they're backed by professionals who know what they're talking about.

The Two-Day Biceps Blast Routine

If you want big guns, you need to work them like you want them to grow. Don't stop when they're tired- hit 'em some more. The reason why most new-age “functional” trainers and trainees lack sizeable arms is that they don’t hit them hard enough. Not that you should overtrain your biceps, but please feel free to exhaust them into submission every now and then. Building up your biceps involves two key ingredients: increasing the training load and making sure your muscles are exposed to a  sufficient number of reps. The below routine is designed to do both.

The Protein Powder Handbook

A cup of whole milk provides 8 grams of protein, 8 g of fat and 11 g of carbs (lactose or milk sugar). The remainder is mostly water. The protein is about 80% casein and 20% whey. Since casein makes up the majority of this protein, it mainly provides benefits similar to casein along with some of the benefits of whey.

Special Strength DVD |

“Joe and Smitty’s programming and efforts are seen in the success of athletes from low-level qualifications to the highest level of sports mastery. “Challenge yourself to be better every day” is what we ask our athletes to do – and it’s exactly what we as physical preparation coaches should also do on a daily basis. We often hear of how strong an athlete is, but he fails to display that physical quality in the sporting environment or playing field, and then we wonder why. This Special Strength manual and accompanying DVD will answer that question and help your athletes yield impressive results in the competitive environment. I strongly recommend it to everyone who is truly interested in helping their athletes achieve the upper most limits of their abilities.

One-Dimensional Attack

Here, we rehabilitate the reputation of “one” with 10 unilateral exercises you probably aren’t doing so you can take a “one-sided” approach for better gains.

Comprehensive Hamstring Training

If you want to maximize the development of any muscle, it’s imperative that you fully stimulate all the fibers within the muscle. In the case of hamstrings, achieving this task isn’t as straightforward as it may seem. This column will consider the three primary mechanisms of muscle hypertrophy—mechanical tension, metabolic stress, and muscle damage—as it pertains to hamstring training.

Instagram photo by UndergroundStrengthGym • Dec 27, 2016 at 3:10am UTC

5 Butt-Kicking Moves for a Better Leg Day

Start seated on the ground with a bench directly behind you. Have a loaded barbell over your legs and roll the bar so that it is directly above your hips, and lean back against the bench so that your shoulder blades are near the top of it. Start the movement by driving through your feet, extending your hips vertically through the bar. Your weight should be supported by your shoulder blades and your feet.

10 foods that will fill you up and help you lose weight

Cutting calories? No need to subsist on spinach and egg whites alone. Stock your kitchen with a variety of healthy foods that are high in protein and fiber and you’ll feel satisfied enough to stick to a weight loss plan past January.

Supersets for a Super Shred

Male subjects in a Syracuse University (New York) study performed workouts comprising either supersets or straight sets. For the straight set workout, they did bench presses followed by barbell bent-over rows, then barbell curls followed by lying triceps extensions, and then leg extensions followed by leg curls, performing four sets for each exercise. They rested one minute between all sets and exercises. For the superset workout, they paired bench presses with barbell bent-over rows, barbell curls with lying triceps extensions and leg extensions with leg curls, all for four sets each. They rested one minute between all supersets.

3 Must-Try Holiday Desserts

'Tis the season to indulge in guilt-free desserts. Here are there that are likely to make it into your rotation year-round!

48 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

5 Reasons You Need to Squat

When lifters discuss the most basic and fundamental compound exercises, the BB Squat is almost always at the forefront of the conversation. And this is for good reason, as there are few movements as effective for building mass, strength and power! However, because squats are also extremely exhausting and difficult, many trainees skip it, and instead choose to substitute far inferior exercises on leg day. Well, I am here to provide 5 compelling reasons why this is a huge mistake if one is truly serious about making profound progress in the gym!

Dennis Wolf: Mass with Class

Although Wolf makes free-weight standards an early focus, he also does isolation and machine lifts to accentuate separation and shape. He also favors mechanical exercises to etch in details; he uses, for example, cable crossovers for chest and one-arm reverse-grip pushdowns for triceps. It’s not enough to simply cram on mass as quickly as possible. Like a sculptor adding clay but molding it, too, you need to train for quantity and quality in every workout.

51 The 30 best abs exercises of all time
52 Protein Santa Cheesecake Bites
53 Armed For Battle
54 Take a Break...or Not?
55 FighterDiet 12-Week Challenge
56 6 Ways to Finish the Year Strong
58 Ain't Nothing But a Peanut
59 The 20 Dumbest Things Ever Said by Bodybuilders
60 The 8 Worst Things to Do After a Workout
61 Weider Principle #19: Quality
62 Forced Growth: A New Way to Build Muscle - Biotest
63 Build Muscle and Get Lean with the Right Breakfast
64 Arnold's Bench Basics
65 25 Greatest Power Songs of All Time
66 7 Supplements for Intense Energy
67 How I Got Over My Fear of the Gym and How You Can Too
68 5 Fat-Fighting Strategies to Make Weight Loss More Effective
69 The 10 best hairstyles for men that will never go out of style
70 11 Ways to Fix Shoulder Pain
71 5/3/1 Football and Joker Sets
72 5 Bodyweight Exercises You Can Do Without a Gym
73 10 tips to cut body fat — for good
74 Best for Boulder Shoulders
75 Can I Get to my Goal with Only BW Exercises?
76 On Trial: Incline Dumbbell vs. Preacher Curls
77 Build a Better Holiday Plate
78 Tip: Build Arms in 60 Seconds | T Nation
79 FREE Shipping over $50, NON GMO protein, Top supplements
80 Best Exercises for a Complete Back Workout
81 6 Tips for a Better Deadlift
82 Get More Out of Your Lateral Raises
83 Give yourself the gift of shred
84 Bodicafe - Best Products Selected By Iris Kyle and Hidetada Yamagishi
85 Dwayne Johnson and Zac Efron Hit the Beach in New 'Baywatch' Photo
86 The Bench Press Controversy
87 Easy Additions: Healthy Cooking With Seeds
88 "Episode 92: The Formula for Prosperity w/ Super Bowl Champ Steve Weatherford" from Joe DeFranco's Industrial Strength Show by on iTunes
89 The ESPN reporter that's as shredded as the pros
90 RSP Nutrition AminoLean Energy Formula at - Best Prices on AminoLean Energy Formula!
91 Tip: A New Method for Big, Hard Legs | T Nation
92 Kai Greene on Twitter
93 The 5-day holiday workout schedule
94 Zoie Carter-Ingham on Twitter
95 USA TODAY Movie Person of the Year: Dwayne 'The Rock' Johnson
96 Laurence Shahlaei on Twitter
97 T NATION on Twitter