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Norman Reedus and Woody Harrelson Bring the Heat in the 'Triple 9' Trailer

The star-studded heist thriller is set to be 2016's most electric action movie.

$250,000 Transformation Challenge Presented By Dymatize Nutrition

Become a leaner, stronger you in just 12 weeks!

Jump Rope Workout to Burn More Fat in Less Time

Jump your way to a lean, chiseled physique in quick time with this circuit routine.

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Sagittarius Horoscope for Friday, February 12, 2016

Friday, February 12, 2016 - Turning up the volume on your charm increases your ability to get away with some mischief today. Nevertheless, it's not wise to push limits or people will realize that your emotional veneer isn't sincere. You might be able to fool everyone for a while, but you can't get away with intentional deception now. Be yourself instead of attempting to bend the odds in your favor. Honesty is your key to happiness.

Avoid These Six Mistakes In the Gym

Considering those six rules, here’s an important caveat: just because someone at your gym, or even a pro bodybuilder like me, tells you to do something, that’s no reason to follow his every move. Analyze the advice you receive as you apply it to yourself, and don’t follow a routine or diet endlessly if you’re not seeing tangible results. That’s not to say you should haphazardly switch directions at every sign of a plateau — far from it. But be ready to tweak your approach while evaluating its effects.

Fine-Tune Your Biceps in Four Weeks

Over the next month, we’ll hit your biceps with the utmost intensity while also paying close attention to the small details within each workout. Each week focuses on a particular area or aspect of biceps training. You’ve likely been using some of these exercises from week to week for quite a while, so they may be very familiar. But some moves and training schemes might be totally foreign to you, which is another great reason to tackle these tips. In addition, each week’s workout can be used in consecutive weeks.

T NATION on Twitter

If you're already lean this will make you look absolutely shredded: …

H.U.G.E Top 10 Training Mistakes: Part 2

We began counting down the TOP 10 TRAINING MISTAKES yesterday with numbers 10-6 (click here for part 1) , so now its time to cover the top 5.  Pay careful attention, because this is a posedown of the blunders responsible for halting more progress than any others. Get out your workout logbook and tighten up your wrist straps as we count down the five most likely derailments of your training progress and explain how to avoid them.

7 Machines You Need to Master for Maximum Muscle

However, it is important to understand that machines/cables also have their place, and certainly should be taken advantage of for their unique ability to better isolate target muscle, decrease the need for balance and stabilization , and also to create a more constant tension through the entire range of motion.

Blast Your Shoulders

Erik Fankhouser's 3 week shoulder training program for "House"-sized delts.

T NATION on Twitter

Increase insulin sensitivity to get lean. Add this to your next protein shake: …

T NATION 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

T NATION 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


Mike O Hearn ran by Golds Gym (Venice) to have a little meeting with Jim Manion and decided to jump in the squat rack for a 500lbs box squat just to demonstrate proper form and depth. I don’t recommend going right in at 500lbs. Please warm up correctly and also if need be, wear safety gear. I also don’t recommend squatting in jeans, mine ripped. Follow Mike on Instagram & Twitter for more tips @mikeohearn. Gold’s Gym Venice Mike O Hearn – Twitter  Mike O Hearn instagram 

21 Perfect Valentine's Day Gifts

Let her know how much you really care with one of these great gifts for your girlfriend, wife, or that chick you just started dating.

T NATION 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

GI Podcast With Kai Greene: The Challenges Of Perfecting The Pose | Generation Iron

As we approach the Arnold Classic 2016, we have to major things on our mind – Kai Greene and the new scoring system that ranks posing. Two major shake ups that can cause some major changes in the results… and may even lead to bigger changes in the IFBB’s future. Well, this week we have both major topics all in one podcast. Kai Greene opens up about his thoughts on the upcoming Arnold Classic and what the new scoring of posing means for not only this major competition but the future of the way IFBB competitions are scored in general.

T NATION on Twitter

Need a leg day or metcon challenge? Do the kettlebell squat ladder. Video: …

Rousey Returns to Gym for First Time Since Loss

Rousey raised a few questions earlier this year when she pushed back her UFC return, which at the time was targeting this summer. She wanted to take a hiatus to focus more on her entertainment career, a statement to her credit, she made before losing her title to Holly Holm. Naturally,

T NATION 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

Top 5 Muscle-Building Exercises for the Back

When you see someone walking around the gym with a  big back , you can guarantee they can jump up and kill 15-20  pull-ups  without even breaking a sweat. See the connection? Pull-ups and chin-ups are two of the best mass builders for the back. Targeting the lats, shoulders, biceps and grip, these exercises have so many different varieties, you’ll never get bored.

19 - The Motivational Gym Shop

Our newest addition to our collection! Check out our new necklace and keyring representing the following motivational quote: "There will be pain. There will be suffering. But where others fall......

20 (@cutandjacked) • Instagram photos and videos

25 New Valentine’s Day Date Ideas

Yes, Valentine’s Day is cheesy and blown out of proportion, and your love should be expressed every day of the year—but if you don’t plan a proper date on February 14th, you will most certainly be in the doghouse (no matter how much she says it’s not a big deal). So get over how ridiculous the day is and listen up: Any guy can make a reservation at a nice restaurant. V-Day is not just about love, but about your specific love (or like, if you’re not quite there with your S.O.). That means you need to tailor the date to what is right for your relationship —both the unique experiences you’ve had together as well as how committed you are to one another (there is most certainly a difference between “I like you but we just met” dates and “I will love you forever” dates).

Tip: Blast Fat with the Kettlebell Squat Ladder | T Nation

This isn't your typical walk of shame because the kettlebell front-squat walking ladder is a workout in itself. The load of the kettlebells in the rack position of each arm makes it difficult to breathe upwards in a faulty fashion. Instead, you must use belly breathing as your heart rate elevates with every set of squats. Here's what it looks like.

23 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

G Ty Fleming(Diesel) 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 Most Grueling Leg Workout of All Time

You are going to start your workout by pumping some blood into those hamstrings of yours. Start with 2 sets of lighter weights for 20 reps, keeping the reps smooth and under control. After the 2 add some weight and get 2 ‘working set’s of 15 reps. Make sure you are moving under control and you are not swinging or heaving the weight up here. 

Valentine's Day Raffle: Win a Pink Econo Prowler!

Eligibility:  Open to legal residents of USA who are 13 or older. Void where prohibited or restricted by law. Sponsor and their respective parents, subsidiaries, affiliates, distributors, retailers, sales representatives, advertising and promotion agencies and each of their respective officers, directors and employees (collectively, the "Promotion Entities"), and members of their immediate families and/or persons living in the same household as such persons, are ineligible to enter the sweepstakes or win a prize.

Training Tips for Breaking a Bench Press Plateau -

Q&A Part 4 Refeeds Around Training Depth On Pause Squats Bench Leg Drive For Strength Athletes

28 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

Dexter "The Blade" Jackson on Instagram: “Me and my homie @joeyswoll puttin in work today at @goldsgymvenice #Repost @joeyswoll ・・・ Destroyed back today at the Mecca of…”

Lehigh Wrestling on Twitter

Great crowd at Stabler tonight. Official attendance a new Lehigh wrestling record of 5,909!

31 Asia Monet Ray - Timeline Photos | Facebook

Asia Monet Ray's Photos

32 Hannibal Buress Joining Dwayne Johnson, Zac Efron in 'Baywatch' (Exclusive)

The movie, with Seth Gordon in the director’s chair, centers on the leader of an elite group of lifeguards (Johnson) who is forced to team up with a young hotshot former Olympian (Efron) in order to save the beloved bay.

Remembering the Life of Martial Arts Legend Bruce Lee

To fully appreciate Lee’s impact, we must consider it in the context of his time. In the early 1960s martial arts were beginning to flourish in the Western world and they were totally institutionalized within the boundaries of schools that began to appear. Bruce Lee, having studied various gung fu systems upon arriving in the States in 1959, soon realized there was more to pugilism than the “Chinese” style of fighting. His counterparts in Hong Kong, like himself, had seen only similar systems of martial arts, as well as the training methods used to strengthen and condition their bodies, which had been passed down through generations. Lee, on the other hand, had been thrust into a world in which Western boxing and wrestling reigned supreme. It proved to be an awakening for the 18-year-old.

BSN Ireland 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

David Otterbein 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 Big 25

Add the farmer’s walk to your cardio regimen. Hold moderate to heavy dumbbells at your sides with your abs pulled and take long strides, walking until you can no longer grip the dumbbells. Rest 90 seconds each time you fail and then go again, striding for 10-20 minutes total. This gives you the calorie burning of cardio while increasing your grip and core strength.

Tips For Arm Training by Maxx Charles

When Charles trains arms, he does up to 41 sets of 18 different exercises for biceps and triceps. He’s the first to volunteer that what he does isn’t for everyone, whether it’s the sheer volume of his training or the exercises he uses. Charles is a guy who studies others in the gym and makes up his own exercises based on his specific needs. Instead of looking at each exercise in detail, let’s consider some of the principles Charles utilizes as he trains to help us reach a better understanding of how he built one of the biggest pairs of guns in the pro ranks.

The John Cena Workout

What follows is a sample of John Cena ’s upper and lower body training, provided by his personal trainer, Rob MacIntyre . These sessions (two upper body days and one lower body day) will give you an idea of the intensity Cena trains with on a regular basis. Where noted in the upper body workout, we show the weight that Cena used. In the lower body workout, we list the weight he used in each set in the far right column. How do you measure up? Give the John Cena workout a try and let us know how you fared in the comments.

Dumbbell Training

This is a common problem in commercial gyms because certain misguided members tend to monopolize certain pieces of equipment, such as the bench press station. One way to get around this problem, other than changing your workout time, is to focus on dumbbell training.

10 Best Old School Exercises

"What we would do is superset flat bench dumbbell flyes with decline pushups. We'd put our feet pup on a bench and then there were these low wooden boxes—maybe 4" tall—that we would place our hands on to get that extra stretch at the bottom. This is a killer—really pumps up the pecs. Four sets of 8-12 reps done this way burns your chest out pretty well."

Get Six-Pack Abs in 6 Simple Moves

For this, both  diet and exercise play important roles, but the reward is a set of abs that are the envy of everyone you know. Here are six ab exercises to get you that highly sought, but rarely achieved, holy grail; the six pack.

Lose Fat Fast

Eating small meals throughout the day may not be the best way to lose fat after all. In a study published in a recent edition of the journal Cell Metabolism, researchers compared the effects of grazing throughout the day with those of intermittent fasting, a strategy that involves forgoing food for a certain period of time. The researchers divided healthy mice up into two groups: One group was allowed to eat at will throughout the day while the other was limited to an eight-hour feeding window each night. Both groups consumed the same amount of food each day and were administered identical diets that consisted of the equivalent of pizza, ice cream, and beer.

The 30 Best Back Exercises of All Time

If you're working out for the sake of looking good (and what guy isn't?), then you're probably aiming to build that signature "V-taper"—a big, broad back that makes you look powerful and even more dominant. To build that deep V, you'll need to focus on building the key muscles of your back: the deltoids, lats, and obliques.

6 Ways To Cheat Right

Let's face it; dieting isn't a whole lot of fun. But it's always nice to know that the glorious cheat day is just around the corner. That said, making the most of your cheat days as a means of helping you get leaner is a simple matter of making wise choices while you're (kind of) pigging out. With these tips, cheat days won't just be about eating your favorite foods, but getting learner too.

Carbs: Your Macronutrient Frenemy

Carbs can be your best friend or your worst enemy, depending on how you use them. Here are 6 benefits they provide to hard-training women!

The 7 Best Protein-Rich Dessert Recipes

You don’t have to toss your diet to the wayside with sweet treats. Instead indulge guilt-free on protein-rich and macro-friendly desserts. These recipes clock in with at least 10 grams of protein per serving, and they’re certainly not a physique killer . Each recipe uses chocolate or vanilla-flavored protein powder.

5 Keys to Bigger Legs

Skip the heavy leg extensions and leg curls, our bodies weren’t designed to flex and extend our knees while in hip flexion (seated position). Doing heavy weights on these machine-based exercises can cause both structural issues such as patellar tendonitis as well as muscular imbalances, either of which will set you back weeks from your goals. Instead, get your heavy work done with functional movements like the squat and deadlift . These two exercises should be the cornerstone of any leg routine. Focus on correct technique on these exercises and your legs will start to change before your eyes.

Arnold Schwarzenegger Answers Your Cardio Questions

Never forget that your heart is the strongest muscle of all.

15 Training and Nutrition Mistakes That Wreck Sex on Valentine’s Day

In case you haven’t noticed the red hearts everywhere since December 26th, Valentine’s Day is rapidly approaching. And that means maximizing the romance factor in whatever type of relationship you have. (Hey, no judgments.) Here, the top training and nutrition mistakes that can interfere with sex on Valentine’s Day (and any other day you want action). You’ll thank us. And so will your girlfriend.

5 Worst Things to Do to Build Bigger Shoulders

If there is one muscle group that can truly set you apart from the rest of the pack it is the shoulders. Why do I say that? Well, because the delts live in three-dimensions, with heads in the front, sides and back. Onlookers can see just how developed your shoulders are no matter where around you they are standing. In addition, big, thick, and wide delts are not only noticeable when in a tank top or topless, but also when wearing a dress shirt, sweater and even a suit. In other words, no other muscle screams, “I lift hard and heavy” like the shoulders do.

51 6 Reasons Why You had a Crappy Workout
52 How to Train the Most Attractive Body Parts
53 How to Take Vitamin D for Increased Strength
54 Pomegranate Polyphenols Fight Free Radicals
55 Sharp Objects: Limited-Edition Watches for the True Explorer
56 Why This Speed Training Tool Doesn't Work
57 Slow vs. Fast Crunches
58 The Ultimate Bodybuilding Photoshoot
59 The Workout to Make Your Forearms Pop
60 How to Determine Your Ideal Body Fat Percentage
61 18 Awful Things You Should Fear in the Gym
62 10 Upper-Body Moves That Build Your Core Too
63 The 25 Best Exercises for Your Lower Abs
64 Farmer's Walk This Way
65 Curls Curls Curls!
66 The Rock Trains With Legendary Bodybuilding Coach
67 The 7 Best Protein-Rich Dessert Recipes
68 Scientists Find the Exercise and Diet Sweet Spot for Gaining Muscle, Losing Fat
69 Deadlift Strength
70 Thor Björnsson Sets Ridiculous Deadlift PR
71 Shawn Rhoden's Back Attack
72 How to Build Muscle: The Best Muscle-Building Diet
73 17 Foods You'll Find in Any Fit Guy's Fridge
74 Are You Overtrained or Undertrained?
75 @therock on Instagram: “My two hands. When I was 14yrs old we were evicted from our tiny one bedroom apartment in Hawaii 'cause we couldn't afford the $180 per…”
76 T NATION on Twitter
77 T NATION on Twitter
78 Muscle-Building Basics: Advanced Training Techniques
79 T NATION on Twitter
80 How to Make Your Own Beer Like a Pro
81 The 20 Dumbest Things Ever Said by Bodybuilders
82 Watch: Men's Fitness Interview with Norman Reedus for the March 2016 Issue
83 Frank Zane's Top Tips for a Classic V-Taper
84 The Unstoppable Force of Change
85 John Jason Williams on Twitter
86 10 Power Foods for Size & Strength
87 T NATION on Twitter
88 7 Reasons Dumbbells Are Better Than Barbells
89 10 At-Home Kettlebell Workouts
90 Shawn Ray on Instagram: “Catching up with NPC Prez, Jim Manion on MDTV today in Redondo Beach, Ca. 2016 NPC Calendar is looking to be the Best Year Ever including…”
91 7 Ways to Get Psyched for a Killer Workout
92 The Workout Program to Bench Press 10% More Weight
94 25 Strength-Training Exercises for the Best Upper-Body Workout of All Time
95 The Inner Beast Workouts: Imaginative Ways to Get Scary Big, Strong, and Shredded