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4 Advanced Moves For Extreme Arm Growth!

What do you get when you combine advanced training techniques with proven arm exercises? A recipe for guaranteed biceps and triceps growth!

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MCT Oil: Is It The Ultimate Way To Burn Fat?

MCT has a smaller molecular structure and is more soluble in water. Therefore, it is easier for your body to absorb and does not require this complicated digestive process. Whereas conventional fats are prone to being stored as body fat, MCT is transported directly from the small intestine to the liver by the portal vein. In the liver, some of the MCTs are turned into ketone bodies, which the muscles can use for energy. Some MCT's are used for thermogenesis, and a portion is converted to ATP, the energy currency of the cell. MCT, therefore is processed in the liver, so there is little left to be stored as fat.

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8 Benefits To Working Out In The Morning

I may make a living from the gym, but it's still not my number one priority. Nothing is more important than family. Clearly there's a trade-off between the amount of time you spend in the gym and the amount of time you can spend at home. Which is why slicing off a small segment, like you can in the morning, is usually better than in the evening, when you have to fight rush hour, navigate a crowded gym environment, get home to shower, and allot whatever's left for your family. The math simply works better if you get your workout done in the morning.

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Rebuilding Matt Damon | T Nation

Does Walsh ever turn down movie star clients? "Sometimes I'm approached to get an actor ready for a movie and I have to tell them I can't do it. I ask how much time we have, I look at the actor involved, and I have to say, 'Look, there's no way I can do this. I'm going to have to turn this down.' People just have really crazy, unrealistic expectations. I don't deal with performance enhancing drugs or any of that kind of stuff. I've never seen it or dealt with it. So I tell them they're just going to have to find someone else."

FighterDiet 12-Week Challenge

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Strong Legs, Big Round Butts | T Nation

By leading with the same leg, you'll place more stress on the quads without ever relaxing the muscles fully between reps. If you're used to the alternating forward lunge, this will be a huge challenge and will cause a quicker, more painful training effect on the quads. The increased accumulation of blood into the tissues creates an occlusion effect, which is maximized during constant tension movements. That's exactly what you want if you're trying to build muscle.

Tip: The Protein Solution | T Nation

Can you lose fat and build muscle at the same time? Yes, science says. And the key is protein. Check this out.

ErgoGenix ErgoPRE at - Best Prices on ErgoPRE!

Taste: 10/10 Solubility: 8/10 Focus: 5/10 Stamina: 5/10 Intensity: 5/10 I really question the reliability and validity of's reviews on products they market. After purchasing 2 different PWOs recently (ergopre and vapor5x, which both had > 9/10 on their reviews, I am skeptical on the reviews posted on their site. I can't say I felt the intensity people described in past reviews. I have taken many different PWO in the past and this gives me minimal pump, focus and energy compared to other PWOs (mr. Hyde, c4 and n.o. Xplode). I can't say I feel jittery afterwards so not overly saturated with caffeine, but it definitely does not deserve to be in the 9/10 spot. Probably at the most 7/10 but for me I'd say I'll be moving on to find a better PWO for the future.

Tip: Rows for Pros | T Nation

If you're looking for a potent mass builder for your entire back, try this modified drop set on the seated row. Besides making you freakishly strong, this is one of the most effective hypertrophy protocols I've ever used with my athletes. Here I have two of my NFL athletes, Jarius Wynn and Fernando Velasco, performing this protocol as we prepare their bodies for the season:

Biolayne | The official website of Dr. Layne Norton

Although it may not be noticeable, our ankle mobility could be limiting our squat. Learn how to get your ankles mobile, and out of the way for a perfect squat.

T Mulligan on Twitter

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Tip: One Lift for Total Body Power | T Nation

By doing explosive high pulls at the beginning of your workout, you'll prime your CNS and activate more muscle fibers. This results in what's known as "the size principle." According to the size principle, there are two ways to maximize muscle fiber recruitment: either lift a heavier weight or lift a lighter weight more explosively.

PHIL HEATH on Twitter

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Tip: Boost Performance in 14 Days with this Vitamin | T Nation

To find out just how important Vitamin D3 is to exercise ability, Scottish researchers gave 2000 units to 9 people every day for 14 days. They noted dramatic differences in the way subjects responded to various tests, including endurance, perceived exertion, cortisol, cortisol/cortisone ratio, and blood pressure.

Walk With Me

Shawn Rhoden’s step-by-step leg workout

11 reasons you're not losing fat

If you don’t track what you eat, you’re hurting your fat loss. Food journals reveal exactly what’s going into your body and what you need to change to improve things. It’ll also increase awareness to help you stay accountable and make better food choices. Researchers from the University of Pittsburgh found that “all of the 15 studies that focused on dietary self-monitoring found significant associations between self-monitoring and weight loss.” If writing in a journal is too tedious, take pictures with your smartphone and start a photo journal.

MuscleTech Vapor X5 Next Gen Pre-Workout at - Best Prices on Vapor X5 Next Gen Pre-Workout!

Betaine is one of the hottest new musclebuilding ingredients thanks to its ability to increase gains in lean muscle, strength and power! In fact, test subjects who supplemented with the exact 2.5g dose of betaine in 2 scoops of VaporX5™ Next Gen built 3.75 lbs. of lean muscle in 6 weeks compared to 0.66 lbs. by the placebo group. That’s over 4 times more muscle (vs. the placebo)! Betaine has been shown in a separate study to also enhance muscle endurance. In this study, active college males taking 2.5g of betaine per day for 2 weeks improved muscle endurance (squats) and increased the quality of repetitions performed!

Phil Heath’s 50 Incredible Arm Training Tips

These 50 (yes, 50!) arm-training tips helped Heath bring home six Sandows, so far. And he used his own advice as he prepared for the last Mr. Olympia.

3 Ways To Build A Better Mind-Muscle Connection

Skill goal:  Let's say that you're a decent squatter, but you struggle with upper-body positioning and tightness. Specifically, you can't keep your elbows under the bar to maintain a tall and tight upper body. So, for the next set, you'd focus specifically on keeping your elbows under the bar and crushing the bar with your grip. Rather than focusing solely on the movement, you'd focus small and build a small skill that leads to a better squat. Focus on your lacking skill until it integrates into the movement. Then move on to your next weakness.

RSP Nutrition QuadraLean Thermogenic at - Best Prices on QuadraLean Thermogenic!

Its the Nuclear Bomb my wife cant take it as dossage described she eat just 2 pills and 2 hr later the 3rd, but i use 2 or 3 times at day and the felling are amazing, The Thermogenic works good if you take care from your diet but the energy are the best. if you are sensitive to the Caffeine use little dossages dont overun your system, i read some bad reviews but always an adaptation to the formula must be done 1 pill to test and then 2 and the 3 when your body adaptates are great. I higly recomend this product.

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.

Tip: The Juice That Boosts Athletic Performance | T Nation

Didn't it seem that the bodybuilders of yesteryear had bigger chests? (We're talking chest circumference here and not pec size, mind you.) Ellington thinks so and he knows why - it was all due to the all-but-lost art of ribcage expansion.

Tip: Stimulate New Triceps Growth | T Nation

The long head of the triceps has the most functionality out of any of the upper arm muscles. It acts as a stabilizer of the shoulder joint and has great growth potential because it's usually undertrained. That's why training the triceps from this position is one of the best direct-arm exercises for any strength athlete.

Kate Upton Scores 3 Covers for the 2017 'Sports Illustrated' Swimsuit Issue

The model bares some serious skin in the latest issue, dedicated to celebrating women's beauty in all shapes and sizes.

The "Ultra Set" Method

When an athlete reaches a training slump, it’s tempting to go back to the workouts that enabled them to make the best gains early on, but they are forgetting that those methods worked so well largely because they were at a much lower level of conditioning. Consider that an absolute beginner could make progress doing just one set of eight exercises twice a week, but that volume of training is too low for an advanced athlete. In fact, such a workout may not be enough to even maintain one’s current level of muscle mass.

Hugh Jackman Unveils New Dramatic IMAX Poster for 'Logan'

We are a little over two weeks away from the premier of what could be Hugh Jackman’s last time as the beloved Wolverine, and we can’t wait any longer.

Tip: Is Your Warm-Up Worthless? | T Nation

The recommendation by the best in exercise science is that "strength and conditioning coaches, athletic trainers, and physical therapists may want to avoid using static or dynamic stretching as a means of injury risk prevention immediately prior to athletic activities." Essentially, pre-workout stretching is ineffective. There, that's 15-20 minutes of your life back, which you could be dedicating to more training.

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30 LOL happy Valentine's Day. - Iron Man Magazine | Facebook

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Knock Them On Their Asses | T Nation

The bench press and deadlift both usually happen pretty slowly, at least with heavy weights. But anything that happens on the football field needs to happen fast. And when training, how fast you move is even more important than HOW you move. As it turns out, strength built at low speeds has little correlation to the strength that can be displayed at high speeds.

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Tip: Master the Bridge, Feel Awesome | T Nation

Sit all day? Have shoulder pain? The movement can help with both. Here's how to do it, step by step.

3 natural supplements to boost testosterone

This herb, used for centuries in foods, even poultices, was reported in the International Journal of Sport Nutrition and Exercise Metabolism to have reduced body fat and improved total testosterone levels versus a placebo in a double-blind trial. Fenugreek may also be helpful if you feel your sex drive is on the wane, as other research has found it can boost libido. You can get it in curries (it’s used to flavor them) and teas, or as a supplement in TestroVax, by Novex Biotech, which promises to boost testosterone levels 42% in 12 days. ( )

5 rules of fast fat loss

Of all the foods you eat, the high-protein ones are the most important for losing fat. First, they keep you feeling full, which prevents overeating and needless snacking. Second, they boost your calorie burn throughout the day because protein takes more energy to digest than carbs or fat. Third, when accompanied with weight training, a high-protein diet prevents muscle loss that might otherwise happen when you suddenly cut calories.

10 Reasons You're Losing Your Hair

When you get out of the shower, if you’re like most guys, you probably vigorously dry your hair with a towel without giving it much thought. However, it’s actually quite destructive to your hair’s cuticles, or the outer layer of each strand. “Your hair’s structure is held together by three kinds of bonds, which contribute to the strength of your hair,” Dr. Ablon explains. “When the hair is wet, it swells and the cuticle lifts up a little. When it dries, it comes back to its original position. When the cuticle is slightly lifted during the wet stage, it’s vulnerable to things that come in contact with it, such as your towel vigorously rubbing up against it.” Luckily, there are simple things you can do to minimize damage. First, use a hair conditioner or a conditioning shampoo that coats each strand of hair so that your cuticles are protected. Second, change the way you dry your hair. Instead of rubbing your wet head with a towel, pat the hair dry.

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10 Tricks for Bigger, Healthier Shoulders

There is no denying it, great shoulders complete a physique. They give you width and top off that coveted V-taper. Your waist can be as small as can be, but without a killer pair of delts it will just not look right. Sadly, great or even good shoulders are rare these days and it is not due to lack of effort. If one takes a look around in most gyms, they’ll find that most shoulders are slopped forward and/or injured. Rarely do your see a nice pair of cannonball delts so I made it my mission to change that sorry state of affairs.

Back to the Basics for Greater Size and Strength Gains

Lastly, some lifters do make an effort to address each of these movements in their programs but it might not be in a balanced fashion. We have a tendency to gravitate towards movements we excel at rather than ones we have more difficulty with. In addition to this, we have to consider what movements/postures we utilize throughout the course of our day not just in a gym. This is why it’s common for many trainers as an example to recommend 2:1 pull to push ratios to provide some balance from slouching in front of a computer for 8 hours. Some ways you could go about evaluating your program is comparing strength ratios across movements, total reps performed of each movement or an honest assessment of movement quality for each movement.

7 Habits Fit Guys Should Do Every Day

It’s no secret that getting the proper amount of sleep is imperative to your health. Guys who are fit know that in order to have a low percentage of body fat and to build muscle, you need enough sleep to recover. Getting the proper amount of sleep will also optimize your hormones such as insulin, testosterone and growth hormone, which are critical for repair and energy production. If you don’t get enough sleep, you are more likly to eat processed foods and skip a workout due to lack of energy. This is the number 1 habit for a reason due to its trickle down effect. If you don’t get enough sleep, you are not setting yourself up to accomplish all of your other habits that need to be done in order to stay lean and fit.

Sagittarius Horoscope for Wednesday, February 15, 2017

Wednesday, February 15, 2017 - Last-minute changes to plans keep happening one after the other, and the annoyance factor is on the rise. Typically you're willing to go with the flow, but it's challenging to remain patient when no one can make a simple decision. Letting things sort themselves out isn't in anyone's best interests today. Fortunately, you can successfully navigate through a complex obstacle course if you're willing to adjust your attitude. Lead by example and blaze a path others will follow.

Shawn Ray & Peter McGough: Hall of Fame

Shawn Ray & Peter McGough: Hall of Fame

Nutrition for Strength Athletes

I can answer the last part of your question by answering the first part - a possibility as to why your strength declined during calorie deficit is because your meal timing was off? As I answered earlier today - meal timing is almost as important as what you eat. Not to mention, if you do it right you will look way better haha. Have you used Plazma consistently during a dieting phase? It alone can make a huge difference. Add perfect supplementation and diet and your strength loss should be minimized. I honestly don't think that anyone who is a serious athlete should walk around over 10% (max 12%) body fat...over this and your body is more inclined to gain fat than muscle. At the end of the day your goal is to get stronger and not add fat, so a good base is key. If you're not a serious athlete, it is still a great benefit to you to get to a low body fat and give your body a new set point there ...after a few months at that new weight, your body recognizes that new point as normal and begins to strive to stay there. It is then easier to build muscle and strength from that point rather than adding fat.

Generation Iron 2 - Teaser Trailer (HD) | Kai Greene, Calum Von Moger, Rich Piana Bodybuilding Movie

Watch the Generation Iron 2 teaser trailer featuring Kai Greene, Calum Von Moger, and Rich Piana. For more information on this bodybuilding movie visit Bodybuilding, weight training, fitness - all on the Generation Iron Fitness Network. Try our GYMOJI bodybuilding emojis on the app store: Be sure to subscribe to receive updates from the GI Fitness Network: Check out our official website: Check out our Facebook: And follow us on Twitter:

Live It, Love It

A great thing was the pace of my progress, and the time I allotted to it was of my own making. That’s what I urge each FLEX reader to do. Set your own goals, apportion the correct time to work for those goals and then enjoy! I can think of no better way to embrace life than to bodybuild. The act of building and strengthening one’s muscles through training and sound eating habits is an affirmation of the miracle of the human body itself. Ways to do that are abundant in the pages of FLEX. In this month’s issue, for instance, we have a feature on Mark Dugdale and Troy Alves training for a classic V-taper physique; an article on the lowdown on which supplements will boost the effects of a lowcarb diet; and the continuation of the Brute Strength Program and its radical approach to muscle and power gains.

Instagram post by Ronnie Coleman • Feb 14, 2017 at 8:15pm UTC

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It's Crunch Time

Developing your midsection may be as simple as one basic movement.

5 Methods to Progress Your Workouts

A common set and rep scheme used for building size and strength is 5x5, made popular by Bill Starr. For example, say you bench press 225 pounds for 5 sets of 5. The next time you do this workout, try to perform 6 reps per set with 225 lb. If your reps end up looking like this: 6, 6, 5, 5, 4, keep working at this weight until you're able to complete all 5 sets of 6. Once you're able to complete 5x6, work your way up to 5x7. This progression works great up to 5 sets of 10.

51 It's Valentine's Day, and The Rock Has You Covered
52 Add One Inch to Your Arms in One Month
53 The 5 Worst Things to Do if You Want to Build Stronger Legs
54 25 new Valentine’s Day date ideas
55 Blast Your Shoulders
56 The Top 20 Answers to the #1 Training Question: How Can I get Huge?
57 Keep Building Muscle as You Get Older
58 Hydroxycut Hardcore Next Gen by MuscleTech at - Best Prices on Hydroxycut Hardcore Next Gen!
59 WWE on Twitter
60 The no-press shoulder workout
61 Tip: The Motorcycle Row for Bigger Lats | T Nation
62 Create Massive Caps
63 Men's Fitness on Twitter
64 Men's Fitness on Twitter
66 Instagram post by @iconmeals • Feb 15, 2017 at 11:55pm UTC
67 Chris Dudenbostel on Twitter
68 Kai Greene on Twitter
69 MuscleMeds on Twitter
71 Men's Fitness on Twitter
73 Dagmar Smith on Twitter
74 Style Code Live on Twitter
76 Tip: Is Your Warm-Up Worthless? | T Nation
77 Hidetada Yamagishi on Twitter
78 InfiniteElgintensity on Twitter
79 Men's Fitness Wire on Twitter
80 Boost Muscle Growth & Strength with Phosphatidic Acid
81 SRay: Inside & Out w/ Flex Eq
82 The Born Fitness Approach to Health and Fitness
84 Bench Press Madness! | Hangin' with the DeFranco's | VLOG #9
85 Hemorrhoids and Nickelback are more popular than Congress, Schwarzenegger says in call for redistricting reform
86 Vince Vaughn Joins Dwayne Johnson’s ‘Fighting With My Family’
89 Muscle & Fitness on Twitter
90 Dwayne Johnson on Twitter
92 Forget Motivation. Find Your Pulse.
93 Tip: How Instagram Makes You Fat | T Nation
95 Tip: Two New Ways to Strengthen Your Core | T Nation