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Toney Freeman Departs from the NSL! | MD News Exclusive

As the dust settles from the court case, Toney Freeman departs from the NSL and is ready to turn the page on a new chapter. Now training with no limits, will he be return to competing? Listen in to the X-Man's newsbreak, and look for him at the Arnold Classic!

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1
Best Creatine by BPI Sports at Bodybuilding.com - Best Prices on Best Creatine!

I love pretty much everything BPI puts out and this is no exception. I've tried this in the Icy Blue Razz, Fruit Punch, and Snowcone flavor. Ice Blue Razz and Snow Cone are good - slightly too sweet/artificial for my preference. I prefer the Fruit Punch. Mixes easily in a shaker minus some grit at the bottom - but that's normal for creatine. I just continue to swirl it as I drink. I definitely notice an improved performance in the gym and quicker muscle growth/lifting heavier with this problem. My only real complaint is with BPI products, a lot of them have a "milky" taste even when just mixed with water. Some of the products bother me because of that, but this one has no ill side effects. I'd definitely recommend it!

2
30-Minute Upper-Body Workout For Women

These 30-minute, upper-body intensive routines blasts your back, chest, and shoulders, sculpting hella strong muscles that will make every season tank top season.

3
5 Easy Ways to Start Building Bigger Biceps

In addition, it can enhance muscle growth. Biceps are only maximally involved in the curl during the latter half of the range of motion (ROM). At the start of the curl, when the arm is fairly straight (180° angle at the elbow), the brachialis (deep muscle underneath the biceps) and brachioradialis (large forearm muscle on thumb side of arm) do most of the work lifting the weight up until the halfway point of the exercise, when the elbow angle is about 90°. The biceps do not do much of the lifting until just before this point and throughout the rest of the range of motion. When you load a bar with free weights you are limited to what the brachialis and brachioradialis can lift through the first half of the curl, which is often a lot less than what the biceps can lift from the halfway point and higher. This is why you can curl more on seated barbell curls, as discussed above. Using bands, however, allows you to start off with a lighter weight that gradually gets heavier the higher you curl it. This allows for maximal tension on the biceps when it counts and for maximal growth. You will feel this in the aching and burning of the biceps when doing curls with chains.

4
3 Sweet Valentine's Day Protein Treats

Valentine's Day is just around the corner, so why not try your hand at one of these decadent protein treats to impress your sweetheart? Your loved one will definitely appreciate the fact that these delicious goodies are much higher in protein and lower in fat and sugar than store-bought chocolates. Plus, a homemade gift is sure to impress. It's a muscle-building win-win!

5
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

6
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.

7
Tip: Cuban Press for Shoulder Health | T Nation

Men need it, but if you have too much your health risks skyrocket. Oh, and you'll be a pudgeball. Here's how to keep estrogen under control.

8
Muscle & 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

9
Shawn Ray - Representing Placentia, California 💪🏽... | Facebook

To see more from Shawn Ray on Facebook, log in or create an account.

10
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.

11
The 5 Best Biceps Exercises For Size!

Usually for most people this will be exercises such as rows and lat-pulldowns, both of which target the biceps muscles as well. If you are including these regularly with your workout program and then adding in other exercises that are specifically targeted towards the biceps muscles you will be right on track for developing the best arms you can.

12
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.

13
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."

14
'Generation Iron 2' Trailer Pumps Up With New Bodybuilders (Exclusive Video)

The Vladar Company, in association with Generation Iron Fitness Network, has forged a partnership with BodyPower to co-produce and release “Generation Iron 2,” TheWrap has learned.

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Facebook

Facebook © 2017

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How to Eliminate Love Handles, Man Boobs, or Jelly Belly | T Nation

You may be lean except for a noticeable round little belly that shakes when you laugh like a bowlful of...well, you know. Or you may look magazine-cover ready except for some maddening fat around the side of your waist. Maybe worst of all are the occasional flabby pecs, which, in your case, might be a charitable term for man boobs.

17
It's Crunch Time

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

18
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.

19
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.

20
Jarret Matta, RN on Twitter

@MarkDugdale part 4 of your presentation was the best I've seen. Your elaboration of faith reinforced my own personal faith and journey. Thx

21
The 5 Worst Things to Do if You Want to Build Stronger Legs

When you impose stress on your body your body will adapt and change to better handle that stress in the future. So, if you go in to the gym and do 4 sets of 10 every week with the same weight your body will adapt to that stress. But the whole point of lifting is to continue progressing. That means that once your body adapts to 4 sets of 10 you have to change the stressor. This can be adding more reps, more sets, more weight, or cutting down rest periods.

22
Dynamik Muscle | Kai Greene

Dynamik Muscle was spawned on the creation of an idea to see a dream manifest into reality. We all sit back and dream, some even make goals and outline a plan of action, but few follow through.  click to read more

23
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:

24
Instagram post by Ronnie Coleman • Feb 14, 2017 at 8:15pm UTC

25
The Truth About Nutrient Timing

Your study was a pretty big deal, but probably needs more attention in the mainstream. To catch people up to speed, can you tell me: What was the established “truth” that we thought we knew about protein timing? In other words, why did we think timing was important and what benefit did we believe was accomplished by eating within the “anabolic window.”

26
Sagittarius Horoscope for Monday, February 13, 2017

Monday, February 13, 2017 - Your professional goals are top priority as you appear to have a sharper vision for all things work-related today. Your quest for excellence appears to falter, and in your search for the reason why you may not think to look in the mirror. If your heart isn't in resonance with your ambitions, you could be the one holding yourself back. Happily, fluidity returns as the Moon moves from worrisome Virgo to light-hearted Libra, and problems won't seem so insurmountable. Zig Ziglar wrote, "It's your attitude, not your aptitude, that determines your altitude."

27
Tip: How Instagram Makes You Fat | T Nation

Bodybuilders do it. Figure competitors do it. Action stars do it. And they're all sending the wrong message.

28
Tip: Two New Ways to Strengthen Your Core | T Nation

Use these two exercises as a progression from the ab wheel. The videos don't do them justice. You've got to try them to understand it.

29
#CelebApprentice 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

30
Kris Gethin's High-Volume Shoulder Builder

However, when you make big changes, stick with them for at least three months to see if they work for you. When you make wholesale changes to your training frequently, it's hard to pinpoint exactly what's working. You'll never know for sure if you keep swapping things around all the time. Ask yourself, "Did I get a better pump? Did I get a better mind-muscle connection? Did I see more development Am I getting stronger?" If the answer is "no" over time, then go on to something else.

31
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.

32
Tip: Make Your Pull-Ups Stricter and Tougher | T Nation

If kipping your pull-ups is cheating, then this little trick is just the opposite. It'll make pull-ups even more challenging and keep your form tight.

33
Tip: Wall Slides for Pain-Free Pressing | T Nation

To perform the slide, stand at a wall with your arms on the foam roller. Brace your core to prevent spinal extension, then lean into the roller as you slowly slide it up the wall. At the top, while keeping your chin tucked, slowly press your head underneath the roller to achieve maximal thoracic extension and shoulder flexion.

34
15 Cheap Muscle-Building Foods That Aren't Chicken

If you’re trying to build muscle, you’ve surely been told that you should load up on chicken—and with good reason; each serving of chicken breast has about 28 grams of protein. But it’s certainly not your only option if you’re trying to supplement all of the hard work you do at the gym by stocking your kitchen properly. We consulted with several experts to get their best suggestions for other foods that help you bulk up—without draining your wallet.

35
Men's Fitness on Twitter

Tried and true ways to get powerful and build muscle. 10 strength-building strategies that will never die: http://ow.ly/Gfk4308YwXC  pic.twitter.com/YxuO6y1pJC

36
4 Mind-Boggling Ways Fitness Whips Your Brain Into Shape

New research into the relationship between the mind and the body is revealing the actual physical mechanisms by which the body affects the brain. After more than seven million years of evolution, almost half of the physical structure of the human brain is now devoted to the actions of the body, leaving the other half responsible for perceptions of the outside world.[1] With so much of the brain focused on the physical body, it makes sense that the body, and what we do with it, would have a profound impact on our brains.

37
Variety 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

38
It's Valentine's Day, and The Rock Has You Covered

Guys, Dwayne 'The Rock' Johnson has you covered this Valentine’s Day. If you totally spaced and forgot to buy a card, head over to his Instagram page.

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
RSP Nutrition QuadraLean Thermogenic at Bodybuilding.com - 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.

41
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.

42
Valentine's Day Partner Workout: The Meal Plan

It’s time to think outside the box of chocolates. Here, we’ll show you how to create a steakhouse-quality protein with a side of Italian goodness that won’t negate today’s workout. And since it is Valentine’s Day, there will be dessert. It may not be as decadent as cheesecake but it also won’t be as predictable.

43
Workout!! bot 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
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.

45
The Best Raunchy Sex Positions

Standing sex is pretty polarizing; you either love it or hate it. If you’re a fan, it can be fantastic for a naughty quickie. Catch her in the hall or in the closet. If you’re really feeling urgent, and she’s wearing a skirt, keep your clothes on but slide her underwear off. Have her lift up one of her legs and wrap it around your torso. It’ll be easier for you to penetrate her, and she can use her leg to hold on.

46
Hannah Jeter Sizzles in 'Sports Illustrated Swimsuit 2017' Shoot

Hannah Jeter—yes, Derek Jeter's wife—will appear in the  2017 Sports Illustrated Swimsuit Issue , returning for the fifth time. But this one's a bit more significant. This time, the beauty was shot just weeks after learning she's pregnant with her first child, according to  SI.com .

47
Article: Asia Monet Ray Looked Remarkable In Red At The American Heart Association’s Go Red For Women NYFW Show!

Hello beautiful! The marvelous and multi-talented Asia Monet Ray has been a busy bee in the City That Never Sleeps enjoying New York Fashion Week and a lot of exciting press days. The wonderful Asia Monet Ray looked so ravishing and remarkable in red as she attended The American Heart Association’s Go Red For Women 2017 NYFW show presented by Macy’s on February 9, 2017 at the Hammerstein Ballroom in NYC. Asia Monet Ray, looking so stunning and effortlessly flawless, had a fantastic time at the event rocking a  Nancy Vuu  dress.

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Tip: The Motorcycle Row for Bigger Lats | T Nation

Simply stand in front of a seated row machine and grab the bar. Bend forward at the waist, as if you're on a crotch rocket. Keeping that same low position, row to about the bellybutton area. Really stretch the lats at the bottom portion of the movement, using the full range of motion. No half reps!

49
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

50
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).

51 11 reasons you're not losing fat
52 Back To The Basics: The Reeves Deadlift
53 Train Heavy or Go Home
54 Epic Olympia Showdown: COLEMAN vs. CUTLER, 2003
55 10 Ways to Fight Fat: Training
56 Avoid These Six Mistakes In the Gym
57 The Top 20 Answers to the #1 Training Question: How Can I get Huge?
58 Keep Building Muscle as You Get Older
59 Bodybuilding.com on Twitter
60 Arnold Schwarzenegger, the Bodybuilding King of Supersets!
61 6 Exercises That Need Excellent Form
62 Build an Impressive Midsection with Chiseled Obliques
63 Carbs to Muscle
64 The Anabolic Window
65 The 10 best workout challenges to put your body to the test
66 Get Bigger Quads With Classic Exercises
67 The Cure for Stubborn Calves
68 The no-press shoulder workout
69 Phil Heath's Olympia-Winning Chest Routine
70 Instagram photo by Shawn Ray • Feb 11, 2017 at 7:17pm UTC
71 Feel Tired Every Time I Train
72 Democracy isn't a spectator sport
73 Tip: Wall Slides for Pain-Free Pressing | T Nation
74 Adding Muscle At Any Age: Defying Genetics and Designing A Muscle Building Workout
75 http://www.ironmanmagazine.com/bang-for-your-buck/
76 Men's Fitness Wire on Twitter
77 http://www.ironmanmagazine.com/deltoid-detonation-2/
78 Vince Vaughn Joins Dwayne Johnson’s ‘Fighting With My Family’
79 https://twitter.com/i/web/status/831563730341203968
80 http://www.ironmanmagazine.com/a-side-of-vitamin-d/
81 Dwayne Johnson on Twitter
82 3 Key Mistakes On The Cable Cross-over
83 From LAME A** to BADA**
84 Men's Fitness on Twitter
85 http://www.ironmanmagazine.com/hacking-the-mind-muscle-connection/
86 http://www.ironmanmagazine.com/feeling-blue-over-estrogen/
87 The Born Fitness Approach to Health and Fitness
88 Forget Motivation. Find Your Pulse.
89 The Single Worst Exercise | T Nation
90 Men's Fitness on Twitter
91 Instagram post by UndergroundStrengthGym • Feb 14, 2017 at 4:08am UTC
92 Sojo on Twitter
93 Bodybuilding.com on Twitter
94 http://www.ironmanmagazine.com/defining-hybrid-training/
95 http://www.ironmanmagazine.com/deconstructing-the-dumbbells-bench-press/
96 How to Lose Weight: Why Sleep Can Make you Fat