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$250,000 Transformation Challenge - Presented By Optimum Nutrition

Become a leaner, stronger you in just 12 weeks!

Unlock The Secret To A Perfect Deadlift

To deadlift safely, you must first learn to hip hinge properly. Learn the mechanics of the move and why it's so important.

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
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

2
Bodybuilding.com on Twitter

Give one of these workouts a try, and prepare to watch your body transform! #Bodybuildingcom Read more: http://bbcom.me/2ilnjTw  pic.twitter.com/sZdYIAJCnq

3
The Absolute Best Way to Build Quads | T Nation

Or maybe it's more simple than that. Maybe it's because high-rep quad work burns more than anything else. Most lifters would much rather pile on the plates and do single-digit reps. That hurts, but it's a different kind of pain and strain. But 20 reps of an exercise that targets the quads, taken to failure or close to it? That's some soul-grinding, hypertrophy-inducing pain.

4
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?

5
Bench Press Without a Bench | T Nation

Got a sharp pain deep inside your shoulder? Trying to bench press anyway? It's common among lifters. And they'll keep the area irritated by continuing to bench. It's time to modify your pressing routine. How? By benching without a bench. Here are six floor press variations that'll allow you to go heavy, and more importantly, allow your shoulders to heal.

6
Gold Standard 100% Whey Protein by Optimum Nutrition at Bodybuilding.com - Best Prices on Gold Standard 100% Whey Protein!

Optimum Nutrition is legendary for both quality and innovation. In addition to producing the world's best-selling whey protein, ON's Gold Standard 100% Casein™ introduced slow-digesting nighttime protein to the weight training world and Amino Energy created the anytime energy category in sports nutrition. When technology makes advancements possible, ON will be the company bringing it first to your shaker cup.

7
Tip: Nuts. You're Eating Them Wrong | T Nation

Here's why, plus much healthier ways to buy your nuts and make them taste awesome.

8
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.

9
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

10
The Best Workout for YOUR Body | T Nation

Keep a detailed training log. Record sets, reps, poundage, body weight, waist size, and the like. Also keep track of how you feel before and after the workout, how visible your abs are, how tight your shirt feels, joint pain, sleep quality, and anything it takes to determine how well the program is working.

11
Train for Endurance to Power Past Your Muscle Building Plateaus

Maximal strength refers to how much you can lift for one rep, while power is about how quickly you can lift the weight. Many lifters are guilty of what Carter refers to as “cruising”—once the bar gets past their sticking point, they finish with lackluster effort. Don’t be that guy. Complete each rep with ferocious velocity. Bye-bye sticking points, hello muscles.

12
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.

13
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.

14
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

15
Fantasy football rankings analysis for week 17

Blake Bortles is up at #8 against a #12 consensus thanks to a date with an Indianapolis defense that has all but checked out on the 2016 season. To be honest, they weren’t ever really there in the first place. With so many quarterbacks dealing with uncertain scenarios regarding playoffs and being shut down, Bortles and the Jags have nothing scary surrounding them. Other than being Jacksonville, of course. With Gus Bradley out of the picture, the Jags looked rejuvenated against a beleaguered Titans defense in Week 16. Give Bortles a whirl as a true QB1 in Week 17.

16
Universal Nutrition Animal Fury at Bodybuilding.com - Best Prices on Animal Fury!

Great pre workout stack! For the price you are lucky to get a pre workout with half the ingredients (when on sale, when not it doesn't blow similiar priced pre stacks away so maybe pick it for the pump your prefere), especially for the quality that has always followed Universal Nutrition, plus you get to join team Animal which in my opinion is carving out a beast with Centopani. Only gripe is that there really isnt any initial like i want to grab this weighy type of aggresion but in trade it gives you a clean awake feeling your entire workout with zero crash! (really zero crash aspect is amazing with this.)

17
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.

18
Tip: The Farmer's Carry Is Essential | T Nation

For long-term orthopedic and functional success, you should be able to pick up a heavy object, stabilize, then walk with it. The inability to do so is a sign your grip is fragile and that you're susceptible to chronic issues in places like the lower back, shoulders, and elbows. So don't neglect these.

19
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.

20
C4 by Cellucor at Bodybuilding.com - 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.

21
Tip: Shuttle Calories to Muscle, Not Fat | T Nation

Insulin sensitivity largely determines how lean you are and how muscular you are. It improves the way your body partitions energy so that food calories are preferentially shuttled to muscle instead of fat. If insulin sensitivity is poor, you might look and feel squishy, or you might be reasonably lean everywhere except for a layer of overflowing fat around your waist that reminds everyone of the miniature volcano you once made for a school science project.

22
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.

23
The 10 Worst Things You’re Doing for Your Muscles

But sometimes our habits in and out of the gym unknowingly can sabotage our hard work—or at least make us less efficient in producing the results we’re striving so hard to achieve. Here are the 10 worst things you’re doing for your muscles and what you can do instead.

24
9 Ways to Eat for Muscle During the Holidays

Every bodybuilder requires large amounts of protein – 1.5 grams per pound of bodyweight per day to keep growing. What you don’t want too much of is fat. Although Aceto recommends staying away from fatty meats such as ham, prime rib and lamb as much as possible, you can load up on the turkey…parts of it, anyway. Turkey breast, without the skin, is some of the leanest protein around, providing more protein and less fat than chicken or red meat, he says.

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Tip: 5 Ways to Dominate the Toughest Ab Exercise | T Nation

Instead of collapsing all the way to the ground at the point of failure, collapse to the knees. This shifts the point of contact from the feet to the knees. From here it's just like a kneeling rollout. Complete the rep by pulling the wheel back and standing back up. This shouldn't feel as intense as full negatives, so shoot for 5-10 reps.

26
Tip: Strong Traps, Iron Grip | T Nation

Grinding away hundreds of reps on shrugs using a half-inch range of motion won't cut it. It's just not a good use of time. The deadlift is. The deadlift is probably your strongest absolute lift. Milk it for all it's worth instead of letting hundreds of pounds of iron drop to the floor.

27
25 Ways to Get Stronger Now

If you can't lock out your elbows on the bench press, try setting the safety rails in a power rack at about your sticking point on the lift. Put roughly 100 pounds more than your one-rep maximum weight on the bar and then try to press it — naturally, you won't be able to move the bar but try hard anyway for six to 10 seconds. Do four to six reps, resting a few seconds in between, and then lighten the load to the weight you usually have trouble locking out. Your central nervous system should now be sufficiently fired up for you to lift it.

28
The 7 Best Arm Moves Of All Time

So are the following 7 exercises the best arm moves of all time? Yes, according to Eraldo Maglara NSCA-CPT — because they’ve been the most effective at helping him and his clients sculpt bigger, stronger guns. Are they the best arm exercises for you? Let us know in the comments.

29
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.

30
The Right Way To Train On A Bad Day

So you get to the gym and do your first set of 5 reps, no problem. After giving yourself a sufficient amount of rest, you go to do your second set. Again, you knock out 5 reps. This set took a bit of effort, but it was doable. After a few minutes of rest, you go to do your third set. You manage 5 reps again, but the last one was tough, to say the least. It went up slow, and your legs were shaking the whole way. You rack the bar, fuel up with some branched-chain amino acids, and take an extra minute of rest this time.

31
Maximize Your Transformation Part 2 - Be Specific

https://youtu.be/3frkeja1ZwM for Video 1 in the series "Maximize Your Transfromation" and be sure to go here http://mi40nation.com/primer-phase to start your transformation. Transformation contest information & link: http://mi40nation.com/transformation-... (register here), pick up your primer phase program here: http://mi40nation.com/primer-phase Maximize Your Transformation Part 2 - Be Specific http://tinyurl.com/MI40University - click to enroll (FREE) and get a FULL list of ALL the other #MI40University muscle building videos. If you are looking for bodybuilding guidance, videos, workouts, the proper training split to build muscle, see how IFBB PRO Ben Pakulski builds big muscle through the best online program here http://www.mi40nation.com - For Students Of IFBB Pro Ben Pakulski. Where Savvy Men and Women Come To Build Muscle FAST - www.mi40nation.com Don't miss any Ben Pakulski workout or Ben Pakulski training tips by subscribing to the channel: https://www.youtube.com/user/BenPakIFBB And "LIKING" the fanpage here: https://www.facebook.com/IFBBbenpakFA...

32
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.

33
Deadlift Form Check

Here is my all time pr from todays "see where I'm at max out" lifting session. I'm happy to see where my form has gotten. If this exposes any weaknesses, let me know what you can see.

34
Bodybuilding.com on Twitter

Don't just get under the bar and guess where to put your hands. #Bodybuildingcom Find out more: http://bbcom.me/2inSAFj  pic.twitter.com/4gJNAtKNyr

35
The 7 best supplements to boost your immunity

A blue-green algae that often pops up in questionable looking Day-Glo-colored “health food” drinks, spirulina can’t be counted out on appearance alone. There is serious evidence that it has a variety of potentially helpful uses, including strengthening immunity, says Patel. Animal research on spirulina is strong; and though there hasn’t been much testing done on humans, one 2008 study did find that taking 2g of spirulina a day for several months helped some men and women to overcome nasal allergies. “Spirulina is very safe, and may help to lower inflammation in the body, improving overall health as well,” Patel adds.

36
Tip: How to Lunge for Big Quads & Glutes | T Nation

The forward lean ensures the hips are pushed back posteriorly and actively engaged throughout the exercise. A good lunge involves solid hip hinge mechanics. An upright torso places greater stress on the knees and low back while minimizing stress to the glutes and upper thighs ­– not what you want.

37
Take a Break...or Not?

How much time is OK to take off from the gym without losing muscle and strength?

38 http://main.poliquingroup.com/ArticlesMultimedia/Articles/Article/1478/The_Case_Against_the_Hip_Thrust.aspx

As for the opinion of Bud Charniga, a sport scientist who was also one of the best lifters in the US in the 1970s, he told me he has never seen any elite weightlifters perform hip thrusts. Charniga has a lifetime of experience to back up his judgment; he has translated numerous Russian textbooks on weightlifting, has contributed articles on weightlifting biomechanics to sport science publications, has attended international competitions every year for the past four decades as a spectator, and has interviewed countless world-class weightlifters and their coaches. Likewise, Jim Schmitz, who coached me for several years and trained weightlifters who went on to compete in seven Olympics, did not use hip thrusts with his athletes.

39
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

40
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.

41
http://fighterdiet.com/

Fighter Diet is proud to offer superlative excellence in customer service and support to our global customer base. Our product lines are perpetually expanding and we welcome your inquiries for improvement. We value your loyalty and thank you for your continued support.

42
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.

43
The Right Way to Perform Dumbbell Concentration Curls

Squeeze your biceps as hard as possible in the top position before slowly returning the dumbbell back to the start and repeating for reps. Perform all reps on one side and then repeat with the other arm. You can also do this exercise while standing and bending forward from the hips to let the dumbbell hang straight down. Because you turn your arm in toward your body when you do concentration curls, it helps to place more focus on the long head of the biceps, which makes up the mass of the biceps peak.

44
The Ultimate Hip-Hop/Rap Workout Playlist

Motivation is the key to keeping you primed to keep pushing heavy weight in the gym. And what better motivator is there than music? We asked the experts—our dedicated  Muscle & Fitness fans—what workout songs makes their heart rate rise and gets them pumped to hit new PRs, and you answered. If you prefer hip-hop beats to get your muscles primed for a full-on assault, here are 25 rap songs for your workout playlist.

45
Bollywood Star, Aamir Khan Goes From Fat to Fit

When it comes to their movie characters, actors take their roles very seriously. And if that means having to pack on some extra LBs to play the part of a superhero , then so be it. Of course, there's always a need to shed a few extra pounds as well, as was the case of Aamir Khan for his latest role in the highly anticipated  biographical drama,  Dangal.

46
14 Things I Learned from One Year of Lifting and Keto

Everything I do, from writing to stand up to illustration has gotten better this year. I can't help but think that being in the best shape of my life (even though I'm still tubby) has a lot to do with my increased performance. It makes sense when you think about it. I do stand up with my body, I write with my brain, I draw with my hands, all of this stuff has been positively affected by lifting and keto. Why wouldn't I have gotten better at it all? It's not like my brain was squatting in some run down Craigslist one bedroom, half bath garden apartment temporarily. It lived there. When I moved my brain to a better neighborhood it started working harder. It might have let me down on that metaphor, though.

47
13 Things Never to Do in a Gym

When it comes to gym etiquette , we already know to avoid cellphone conversations, re-rack our weights, and curl anywhere outside the squat rack. But there are plenty of lesser-known blunders you could be making at the gym that upset and disrupt others. Worse, some of these mistakes could negatively affect your health.

48
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.

49
3 Must-Try Healthy And Sweet Protein Treats!

We all need a sweet treat now and then, but you don't have to compromise on nutrition when you can bake a healthier version that tastes as good as the real thing! These protein-packed treats will not only satisfy your cravings and delight your taste buds, they'll also tide you (and your hungry muscles) over to your next meal!

50
Monster Nutrition Plan For Building Muscle

After several weeks, you should see some initial movement, both on the scale and with the weights you're using. Progress may be slight; though some individuals can make faster progress, for most men, adding about two pounds of solid muscle a month is more the norm. While this may not seem like much, that's 24 pounds over the course of a year, a very healthy gain! When you consider that most of the physiques you admire have taken years to build—not months—you'll understand that this is a long-term process that requires diligence, patience, and discipline.

51 3 simple stretches that build serious muscle
52 Men's Fitness on Twitter
53 6 Simple Moves to Build a Bigger Chest
54 Krystal Cantu: One Arm, No Excuses
55 Your 3 Biggest Triceps Training Problems, Solved
56 25 Greatest Power Songs of All Time
57 How to be "The best sex of her life"
58 6 Weighted Abs Exercises for a Shredded Stomach
59 3 workout finishers that'll push your program to the next level
60 The best winter running gear for ice, snow, sleet, and rain
61 Hidetada Yamagishi - Day In The Life - Vlog 21
62 The 5 Best Training Tips You've Never Heard
63 5 Rules for Building Bigger Triceps
64 Add 1" to Your Arms in a Day
65 The Timeless workout program: 5 routines where old school and new school collide
66 The 10 Best Moves to Lose Your Love Handles
67 6 Exercises That Need Excellent Form
68 The best ab exercises, according to science
69 5 Moves for a Concrete Core
70 100 foods nutritionists confirm will help you lose weight
71 Shawn Ray @ Mr. Olympia 1992
72 10 workout programs to completely transform your body in 2017
73 70 Ways to Eat for Muscle
74 3 Exercises for a Strong Lower Back
75 How to Gain Muscle in Just a Week
76 Dwayne Johnson Shares Superman vs. Black Adam Fan Art
77 The fat-burning workout to do before any holiday binge
78 Top 10 Low-Carb Fall Fruits and Veggies
79 The 8 Worst Things to Do After a Workout
80 50 first date conversation starters
81 The Two-Day Biceps Blast Routine
82 Jay Cutler's 7 Tips for Building Huge Triceps
83 Training Style: Volume Training
84 The 30 best abs exercises of all time
85 Tip: The Hybrid Hammer Curl | T Nation
86 STRONGLife QnA: Great Strength Books, Business Tips & Goal Setting
87 Hidetada Yamagishi on Twitter
88 Mike Titan O'Hearn on Twitter
89 TRAINING SURVEY
90 Burn 450% More Calories Without Cardio | T Nation
91 Special Strength DVD |
92 Bodybuilding.com on Twitter
93 The Single Best Fat Loss Tip | T Nation