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Advanced Isolation Workouts for Muscle Definition and Detail

the same exercises day-in and day-out you've done an outstanding job at holding your body back from it's potential for next-level definition and hardness.

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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

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
Dwayne Johnson on Twitter

#BAYWATCH EXCLUSIVE: We're the avengers of the beach but super dysfunctional. Now "YOU PEOPLE" enjoy your trailer. #BAYWATCH MEMORIAL DAY.. pic.twitter.com/swgyWTEypj

4
Dwayne Johnson on Twitter

#BAYWATCH EXCLUSIVE: We're the avengers of the beach but super dysfunctional. Now "YOU PEOPLE" enjoy your trailer. #BAYWATCH MEMORIAL DAY.. pic.twitter.com/swgyWTEypj

5
The 6 Most Overrated Exercises Ever | T Nation

On the movement side of this equation, we need to focus on activities that burn lots of calories, either during, and/or after the activity itself. Now follow this closely, because it's important: What burns calories is doing work. Work is defined as moving a mass over a specific distance. Any time you increase the weight or increase the distance (range of motion) you've done more work, and therefore have burned more calories.

6
Build Great Glutes & Lats With Light Weight | T Nation

Using too much weight and having to excessively twist your body means you're doing more oblique work than really hitting your lats and scapular muscles. The point of the row is to bring up a lagging muscle group for isolated development (if your goal is size), and possibly to assist a bigger movement that involves the same muscle groups (if your goal is strength). It defeats the purpose when you try to haul so much weight that the key muscle groups are no longer being trained in specificity.

7
Apple Pie Protein Waffles

Right here are some protein waffles that contain both a whole fresh apple and a banana! In addition to adding fantastic flavor, the fruit ensure that your waffles stay nice and moist. The only trick to using fruit in your waffles is making sure that you have enough dry ingredients, preferably of the flour family. You really have to pay attention to this, because if you don't, you'll end up with a batter that's more like baby mush than waffle batter. You definitely don't want that.

8
6 Lessons Dr. Seuss Can Teach You About Fitness

Dr. Seuss (Theodore Geisel) wrote his 46 books for children, but adults can learn a lot from his teachings as they embark on the path to a better physique.

9
Bodybuilding.com on Twitter

if you are working on building strength, you need to try these tips! #Bodybuildingcom Read more: http://bbcom.me/2bWOp39  pic.twitter.com/3uoh4msUQ3

10
Make 8 Great Exercises Even Better | T Nation

There's no reason why this shouldn't also apply to pulling movements, just like how horizontal pushing movements (bench press, push-ups, etc.) are complimented by horizontal pulling movements (row variations). And, just like how vertical pushing movements (shoulder presses) are complimented by vertical pulling movements (pull-ups and pulldowns), diagonal pushing movements (incline presses, angled barbell presses) are complimented by exercises like leaning lat pulldowns and high-cable standing one-arm rows.

11
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

12
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

13
Tip: Grit is a Skill. Build Some, Wimp. | T Nation

Craig Weller spent six years in Naval Special Operations as a Special Warfare Combat Crewman (SWCC). He also served close to two years on the High-Threat Protection team for the U.S. Ambassador to Baghdad in Iraq. Craig trained special operations personnel for foreign governments on three different continents. He has been published in the Journal of Strategic Studies. Craig is now studying human performance and how it relates to motor and perceptual learning. Follow Craig Weller on Facebook

14
QI: The Russian Training Secret | T Nation

For a practical understanding of QI, consider a common example of the eccentric-active version when training someone to perform a single pull-up. You'd have a spotter push you to the top position and then descend as slowly as possible, rest a few minutes, and repeat a few times. This is an example of QI. But there's more to it.

15
Fantasy football rankings analysis for week 14

I’m also apparently set on sabotaging my ranks by floating DeAndre Hopkins (#17 vs. #23 consensus) back into the thick of WR2 territory for his matchup against the Colts. Indianapolis may have held their own against Ryan Fitzpatrick in Week 13, but that impresses nobody. They are still a lowly 30th in overall DVOA, and Hopkins saw an insane 15 targets the first time these teams met in Week 6. Now we’re not banking on a season-high 15 targets being replicated, but his nine catches were also a season-high mark. That points to how the Colts really cannot handle someone of Hopkins’ talent. The game is indoors as well, which helps Brock out considering he just embarrassed himself in snowy Lambeau Field last week.

16
Dwayne Johnson and Zac Efron Dive In For First 'Baywatch' Trailer

Johnson stars as veteran lifeguard Mitch Buchannon, who quickly comes into conflict with cocky newcomer Matt Brody (Zac Efron), a gold medal-winning swimmer who seems not entirely unlike Ryan Lochte. In the trailer, Mitch and Matt butt heads over their clashing styles, but team up as hints of a criminal conspiracy led by the villainous Victoria Leeds (Priyanka Chopra, briefly glimpsed in the trailer) emerge and bodies start to pile up.

17
MUTANT Iso Surge at Bodybuilding.com - Best Prices on Iso Surge!

This protein is the best protein i've bought. I bought the Strawberry Milkshake flavor and it was very drinkable and it is the first protein that i actually enjoy drinking. It keeps me feeling full and it's the best tasting isolate on the market. I definitely recommend this to anyone looking for an enjoyable protein.

18
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.

19
The Best Bodyweight Exercises for Biceps

Let's be real for a second: Every guy wants good biceps. They're one of the most notorious "mirror muscles" that pretty much everyone loves to sculpt—and show off. Your biceps are actually composed of two muscle groups: The brachii and the brachialis. The former is what connects your shoulder to your forearm, helping you do things like bend your elbow and twist your arm. The latter is more of an assistant, helping the brachii to do its job. Long story short, you need to attack both groups to get those guns you want to show off at the beach all summer.

20
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

21
6 Weighted Ab Exercises for a Shredded Six-Pack

This gymnastic movement is an advanced version of traditional hanging leg raises. It utilizes the lats, core, hip flexors, biceps and smaller muscles in the back. This exercise requires the body to contract from a global extension (hanging hollow body position) to a global flexion (pike position). This tough exercise isn't for everyone, though. You must first master the hanging straight leg raise without any weight (shown above). Once you get strong enough, try doing sets with low reps and no kipping action.

22
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

23
Tip: Stop Whoring Yourself Out | T Nation

Listen, social media is awesome in many ways. It's a great way to interact with people and obtain information of personal interest. But maybe some of it could stand to be toned down from both the originators and the consumers.

24
Tip: The King of Shoulder Exercises | T Nation

The delts are usually described as having three muscle heads – anterior, middle, and posterior – but there are really SEVEN individual segments. The delts also have a mixed fiber type, so you need to hit them with both heavy weights and low reps as well as using higher reps with lighter weights. But what's the best overall exercise? The standing dumbbell press.

25
Asia Monet Ray w Mariah Carey

Asia Monet Ray w Mariah Carey

26
Tip: A New Way to Keep Your Shoulders Healthy | T Nation

Prevent injuries and keep your delts feeling good with this quick exercise you can do anywhere.

27
Tip: Stop Rowing Wrong | T Nation

You're not starting a lawnmower when you do dumbbell rows. Here's a better way to row for big gains.

28
Instagram photo by Dave Tate - Elitefts.com • Dec 6, 2016 at 11:20pm UTC

29 Facebook

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30
Biolayne | The official website of Dr. Layne Norton

There has been a lot of discussion over whether or not training volume is important for hypertrophy and strength as well as the potential for injury. I address these issues as well as my own experience.

31
Big Back Exercises Everyone Does Wrong (Part 2) - Dumbbell Rows

Big Back Exercises Everyone Does Wrong (Part 2) - Dumbbell Rows

32
Tip: Try the 8 x 3 Method for Hypertrophy | T Nation

Low reps using heavy weights will build strength for sure, but can it build muscle? Of course it can. The secret? Perform multiple sets. Coach Chad Waterbury convinced most of us of this after we tried his programs using an 8 x 3 scheme.

33
Tip: One Exercise For Big Delts and a Strong Grip | T Nation

This helps to maximize recruitment of the lateral delts. In addition, you should raise the weights to shoulder height or a bit lower. Going any higher will take tension off the deltoids and place undue tension on the traps and glenohumeral joint.

34
Tip: 5 Ways to Make Bodybuilding Better | T Nation

Set up mandatory seminars about the drugs used, what they do, and their potential long-term effects. These seminars should not be given by alarmist anti-drug doctors but by people who actually know their stuff. And don't do these to play the fear card; present things as they really are. Obviously this approach can't save everybody who competes at a high level, but this along with the medical testing would go a long way in preventing death and making the sport healthier.

35
Photo gallery: The beautiful women of the 'Baywatch' movie

The beach is heating up with a new generation of bikini-clad stunners.

36
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.

37
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.

38
7 Training Steps to Pack on Size

If you've found it difficult to add strength by using traditional equipment, perhaps it's time to add bands to the mix. University of Wisconsin (La Crosse) researchers had 10 trained male and female subjects lift 85% 1RM on the Smith machine squat for two sets of three reps using a standard barbell or a barbell with 20% of the weight applied by exercise bands. For example, if the 85% 1RM was 300 pounds, one trial would use a bar loaded with 300 pounds of free weights and the other would use a bar loaded with 240 pounds of free weights and the bands providing the additional 60 pounds. When subjects did the squat with the bands, they exhibited around 25% more power than when they did the squat without the bands. To take advantage of exercise-band training for added strength, consider purchasing a quality set of exercise bands from a powerlifting equipment supplier such as Elite Fitness Systems (elitefts.com) .

39
Dwayne Johnson on Twitter

We're goin' around the world to promote. Whole cast. Puttin the tour together now. "You people" better get ready in Europe;) #Baywatch https://twitter.com/zuzanamarkov/status/806937041019830272 …

40
Old School Training Video - Good Mornings

Old School Training Video. This is a clip from one of the original WSBB training videos (they have been reproduced twice since this) that I used to use in my seminars. This is a good morning where you push your ass back to work the hamstring while trying to get the bar right over toes. These are best done for 3-5 reps for strength work. We tried singles for years and just created more issues than strength. #elitefts #westsidebarbell #hairdays #powerlifting #strengthtraining #davetate

41
6 Things You Should Never Do Before a Workout

There have been hundreds of articles written about how to best prepare for a killer workout, discussing everything from what to eat, which supplements to take, and how to get your mind “right.” However, with this piece I decided to take a different approach and talk about some of the things you should AVOID doing before pushing and pulling the heavy iron. Ready? Here we go.

42
Bodybuilding.com on Twitter

Here are 5 supplements ketogenic dieters should include in their nutrition plan! #Bodybuildingcom http://bbcom.me/2gF0hG1  pic.twitter.com/OhgdJHUaZ1

43
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

44
The 10 Best Moves to Lose Your Love Handles

"This workout is effective because it's fast paced and designed to target both the rectus abdominals and the transverse abdominals," he says. "To burn fat, you must do more then just crunches and situps; you need to recruit your entire body to enter a thermogenic state that leads to an accelerated rate of fat loss." Complete your dream physique with these 10 moves that will carve up your core fast.

45
Sagittarius Horoscope for Sunday, December 4, 2016

Sunday, December 4, 2016 - You may be soaring so high above the stresses and strains of the mundane world today that you want to give back to others in appreciation. Communal spirit beckons as you are grateful for your brothers and sisters in arms. Thankfully, you can contribute in many ways, such as organizing a block party or potluck dinner, where everyone can share something they enjoy. Your local community is filled with like-minded people who value every person's individuality, which allows you to be yourself without having to stand alone. Make sure to tell your closest friends just how much they mean to you while you have the chance.

46
Cardio & Weights Together? Does it Matter?

Cardio & Weights Together? Does it Matter?

47
6 Exercises That Need Excellent Form

Form Points: Plant your feet firmly on the ground about shoulder-width apart, or slightly wider, depending on the “style” of deadlift you are performing.  Grab the bar with either a double overhand grip, or a combination over/under grip. Note: If you prefer an under/over grip, it may be best to switch hands set-to-set or workout-to-workout to avoid over-pulling on just one bicep repeatedly. I also recommend the use of wrist wraps to take some of the strain off of the forearm extensors and flexors. Bend the knees to almost 90 degrees and bend at the hips so the chest is over the bar and the torso is parallel to the ground. Begin your pull by driving through the feet, then contract the quads, glutes, hips and lower back to smoothly, but forcefully, get the bar from the ground to near the top of the lift. To straighten the torso completely, you will thrust the hips forward, tighten the glutes, lift the traps and then retract the shoulder blades. From this tightly-locked standing position, carefully reverse the process as you lower the bar back to the floor. Begin the next rep from a c

48
Podcast Episode 3: Evan Centopani - How A Pro Grows

Nick Collias: We're rolling, all right. Hey there everybody, welcome to The Bodybuilding.com Podcast . It's a beautiful fall day here in Boise, Idaho. Trees are turning yellow and dropping weight like contest prep around here. Dr. Krissy Kendall: How long have you thought of that one? Nick: Five whole minutes, I wrote that down 5 whole minutes ago, all about the metabolism of autumn. It's like a T.S. Eliot poem. I'm Nick Collias, one of the editors of Bodybuilding.com, and to my right is Dr. Krissy Kendall here to punch holes in everyone's most cherished fitness beliefs. Krissy: Hello, hello. Nick: Across the table we've got none other than IFBB pro bodybuilder/Animal athlete Evan Centopani . He is not catabolic. He's growing. Krissy: As we speak, right now. Nick: He's kind of Krissy and I taped together for his biceps, I think. If you don't know Evan, if you've ever seen a black and white video of a big bodybuilder shopping in New Jersey, there's about a 1 in 8 chance that it's him. If there were any vegetables in the cart, it was definitely him.

49
4 Tricks to Improve Your Deadlift

Analyze your form and figure out where in the lift you are weak or limited. Is it a struggle to pull the weight off the floor? Or do you have a hard time locking the weight out? Regardless, drill your weakness until it becomes a strong suit. If you have trouble pulling the weight from the floor, try doing some deficit deadlifts. Deficit deadlifts improve the range of motion, which will help you get stronger out of the bottom. If you have trouble locking the weight out, do some rack deadlifts. Rack deadlifts can be done at any angle you choose. If you get stuck around knee height, set the pins at around your knees, load a barbell up and pull. Rack deadlifts will allow you to overload the top portion of the lift.

50
Eating for Muscle Mass: 8 Questions Answered

Proper nutrition will keep your energy up and your muscles nourished. Improper nutrition — snacking on a hearty diet filled with sugary snacks and empty calories — will put mass in all the wrong areas. “You want extra quality calories, not just extra calories,” he says. “Once you get that dialed in, the timing becomes the issue. There’s a big difference between eating 200 grams of protein first thing in the morning or the last thing at night, or spread out in five servings of 40 grams over the course of an entire day. Don’t believe me? Try it, but consider yourself — and your housemates — forewarned!”

51 20 Muscle-Building Bar Exercises That Are Insanely Effective
52 8 Reasons Your Biceps Are Flat
53 FLEX Shakedown: Pumpkin Pie Smash
54 Bodybuilding.com on Twitter
55 Shawn Ray Tribute
56 Mike O'Hearn
57 T NATION on Twitter
58 Tip: The King of Shoulder Exercises | T Nation
59 8 Ways to Step Up Your Fitness Game
60 H.U.G.E. Gym Class: Power Up
61 Official Muscular Development Magazine... - Official Muscular Development Magazine | Facebook
62 10 Rules to Control Your Appetite
63 6 Simple Moves to Build a Bigger Chest
64 Tip: 5 Ways to Make Bodybuilding Better | T Nation
65 Biotest on Twitter
66 Sports Injuries: Should You Use Heat Or Cold?
67 The 8 Worst Things to Do After a Workout
68 Bodybuilding.com on Twitter
69 Lifter's Guide to the Holidays
70 Dwayne Johnson on Twitter
71 Men's Fitness on Twitter
72 http://www.ironmanmagazine.com/the-heart-of-the-matter/
73 Ronnie Coleman The Unbelievable Remastered in 1080 HD - Part 3 Deadlift
74 Photo gallery: The top actresses of 2016
75 Baywatch Movie on Twitter
76 http://www.ironmanmagazine.com/live-long-skip-soft-drinks/
77 Team Juggernaut | American Open Preview
78 http://www.ironmanmagazine.com/the-need-for-speed/
79 Kai Greene on Twitter
80 http://www.ironmanmagazine.com/enhance-fat-loss-with-calcium-vitamin-d/
81 Instagram photo by Ronnie Coleman • Dec 8, 2016 at 11:27am UTC
82 YouTube Rewind: The Ultimate 2016 Challenge | #YouTubeRewind
83 #UltraFit Challenge: Lean Mass, Part 2
84 Jeff Chambers on Twitter
85 JoBlo.com on Twitter
86 Men's Fitness on Twitter
87 Machine Cable Chest Press 12.5.16
88 Layne Norton, PhD on Twitter
89 Men's Fitness on Twitter
90 Instagram photo by Zach Even - Esh • Dec 7, 2016 at 1:37pm UTC
91 Mike Titan O'Hearn on Twitter
92 Seven Bucks Moment: Dwayne "The Rock" Johnson
93 Mike Titan O'Hearn on Twitter
94 Amy Sarah on Twitter