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Sometimes You Have To Do - What You Have To Do

Are you on the diet? Is it time to eat? Are you eating the right thing? Are you training? Are you training hard? Are you doing what you are suppose to do? Or something you want to do? Are you really doing it? Or just trying? Is that supposed to be fun or are you blowing off your job? Is that work you really need to do? Or just a reason to blow off your family? Are you doing what you have to do?

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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4 Things Being A Mom Has Taught Me About Fitness

Mother's Day is the perfect occasion for moms to reflect on how their lives and fitness goals have changed since giving birth. Here's what this year's holiday means to one new fit mom!

5 Best Foods To Help You Sleep Better!

Here's a good reason to spill the beans more often: A 2016 study from Columbia Medical School determined that consuming a high-fiber diet can help you spend more time in slow-wave sleep, a stage of deep sleep that is particularly restorative to the body.9 Beans are an excellent source of fiber—a half-cup has 15 grams!

GAT Whey Protein at - Best Prices on Whey Protein!

Fast-acting GAT Sport Whey Protein is an optimal source of protein to help build and maintain muscle.* This premium source of whey protein delivers an ideal protein source for building lean muscle. Low carb protein powders have been shown to accelerate fat metabolism and define lean muscles you have been working so hard to build.* Start reaping the benefits!

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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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.

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.

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."

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.


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'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.

The 30 best abs exercises of all time

Hold a medicine ball with both hands in front of your chest and sit on the floor. Anchor your feet under something sturdy for support, and lie back on the floor a few feet away from a brick or concrete wall. Explosively sit up and throw the ball into the wall and then catch it on the rebound. If you have a partner, you can throw the ball to him/her instead.

Men's Fitness on Twitter

Want to take a break from the grind? Put your body to the test with these 10 workout challenges from Men's Fitness.

Men's Fitness on Twitter

Check out the 21-Day Shred and 21-Day Transition plans from Men's Fitness and make 2017 your year to get shredded.

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.

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.

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.

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.

Bigger, Broader, Stronger Shoulders

play a crucial role onstage by helping to create the illusion of a smaller waist and enhance the coveted V-taper. Offstage, broad shoulders create a more commanding presence and are recruited for virtually every upper-body compound movement. Overdevelopment or underdevelopment of your deltoids is common when attention isn’t given to all three heads: anterior (front), medial (side), and posterior (rear). Aside from being a glaring flaw in your physique—it doesn’t take a bodybuilding judge to spot it—weak shoulders will hold you back from making gains in other areas, such as the bench press and other pressing movements.

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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

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.

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

Tip: Can Heat Boost Muscle Growth? | T Nation

The eccentric, the negative or lowering portion of a lift, is the most promising range for muscular growth, but many people just drop the bar without actively resisting the weight. In a study, intense eccentric exercise was able to boost HSPs by over 1000 percent, clearly showing how the muscular damage that occurred during the rep must've been massive. Followed up with intermittent hyperthermia, the way would be paved for muscle growth.

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

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.

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:

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

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

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.

#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

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.

Tip: The Juice That Boosts Athletic Performance | T Nation

Studies have shown that practical dosages can deliver benefits fairly quickly. For instance, track athletes supplementing with 75ml of tomato juice after a training session for 60 days had blood samples drawn. The results showed that their antioxidant defense systems had improved, evidenced by increased glutathione concentration and reduced lipid peroxidation.

H.U.G.E Top 10 Training Mistakes: Part 1

We’ve come up with the top 10 most common derailments of your training progress.  Open your workout notebook and pay close attention as we count down from 10 to 6, and the top 5 in Part 2.

Wide Stance Squat Hip Pain

So I am a terrible squatter - pound for pound it is my worst lift between my main lifts.I have Celtic hip, so as far as I know there is nothing I can do about it other than change my form. To get around this I squat with a wide stance and use a yoke bar. Lately I have been getting pain on the outside of my hips. I am not sure what is causing the pain, as I have not going particularly heavy lately as I am dieting. Do you guys know of any fixes?

Get Bigger Quads With Classic Exercises

Unique exercises have their place in any program, but many people focus on them too much when they should really be stressing rep ranges, volume, intensity, and frequency with basic moves. Work harder to understand and manipulate these variables, while placing less emphasis on esoteric exercises, and you’re bound to see shocking results. The workout below represents “multi-rep range training,” with strength training rep ranges on squats, hypertrophy ranges on leg presses and lunges, and high reps on extensions to finish it off.

Build Towering Trapezii: 5 Moves To Bigger Traps

Not everybody agrees about which day is best for trapezius training. Some say shoulder day, and others say back day. If truth be told, you're going to hit your traps on both of these days; but if you want my opinion, I find I am better able to focus on my traps while I train shoulders. My back day is usually focused on my mid-back and lats. On shoulder day, on the other hand, I get to squeeze my traps for added benefit.


This video is about FIRST MAKEUP TUTORIAL??!!?!?!?!

Big, Strong Arms

How to build a set of major guns.

The 5-day holiday workout schedule

For all the time it takes you to go through the basics of building lean muscle mass , just a week or two of high-stress coupled with mindless snacking, partying, and back-to-back-to-back binge dinners can do some serious damage—and quick. You know what it's like. With every passing day and awkward office holiday party, the lines that define your abs slowly smooth out into a belly. The best way to combat the holiday bloat is to keep your game up—no matter how much, or little, time you have. Feel free to dabble in the finger food, but accept the fact that you'll inevitably gain fat unless you've got a counter attack. Body weight workouts 8 at-home workouts to cut fat, gain mass Quick, easy routines to get fit from home—six feet from your couch.

12 Concepts Bodybuilders Should Use Every Day

HEALTH: In reference to his cigarette smoking and junk-food tendencies, Mike Mentzer once declared that he wasn’t a “health nut,” he was a bodybuilder. He died at age 49. If you focus on bodybuilding through the prism of pro contests and the endless pursuit of more size and cuts, then it’s easy to lose sight of the health-boosting components of our sport. Don’t make that mistake. A regular exercise program coupled with a muscle-growing fat-deflecting diet, nutrient supplementation and adequate rest is a health-building lifestyle. Health and bodybuilding should go hand in hand.

Shawn Ray Posing HD

Training session of Shawn Ray in High Definition Quality Video

The Build Muscle, Stay Lean Meal Plan

Bulking up : It’s a scary thought for many guys at the gym because it seems like there’s always a string attached. Everyone wants to add lean mass, but—and it’s a big but—a lot of us don’t like the idea of gaining bodyfat, even as little as a couple of pounds, which is the norm with most mass-gaining meal plans. Seriously, what’s the point of gaining 20 or 30 pounds if a good portion of that is fat? If you can’t see the muscle you’ve added, is it even worth having? In this case, we say no, which is why we provide you with the tools you need to add muscle while maintaining, not increasing, your current level of bodyfat.

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

Build a Pair of Badass Biceps

The biceps are a fusiform muscle with one long and one short head spanning two joints. To fully train the biceps, we should not think about angles, but the degree of stretch. Biceps should be trained in both the shortened and fully stretched starting positions. To train in a shortened position, the arm must be perpendicular to the torso. Use bentover one-arm curls to maximize this position. For the stretched position, use incline curls. This positions the arm behind the torso, fully stretching the biceps.

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.

Men's Fitness on Twitter

Tried and true ways to get powerful and build muscle. 10 strength-building strategies that will never die:

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

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.”

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.

51 on Twitter
52 Valentine's Day Partner Workout: The Meal Plan
53 Sagittarius Horoscope for Monday, February 13, 2017
54 Back to the Basics for Greater Size and Strength Gains
55 The Best Raunchy Sex Positions
56 Hannah Jeter Sizzles in 'Sports Illustrated Swimsuit 2017' Shoot
57 PHIL HEATH on Twitter
58 25 new Valentine’s Day date ideas
59 11 reasons you're not losing fat
60 Back To The Basics: The Reeves Deadlift
61 Train Heavy or Go Home
62 10 Simple Ways To Heat Up The Same Old Workout
63 The Top 20 Answers to the #1 Training Question: How Can I get Huge?
64 Keep Building Muscle as You Get Older
65 Arnold Schwarzenegger, the Bodybuilding King of Supersets!
66 6 Exercises That Need Excellent Form
67 Build an Impressive Midsection with Chiseled Obliques
68 Carbs to Muscle
69 The Anabolic Window
70 The no-press shoulder workout
71 Tip: Make Your Pull-Ups Stricter and Tougher | T Nation
72 Tip: Wall Slides for Pain-Free Pressing | T Nation
73 Feel Tired Every Time I Train
74 Kris Gethin's 8-Week Hardcore Challenge
75 6 full-body UFC workouts for strength, endurance, and fat loss
76 Flameout® Pharmaceutical Grade DHA / EPA, Molecularly Distilled, Re-esterified Triglycerides - Biotest
77 Instagram post by Mr. Olympia LLC • Feb 14, 2017 at 5:18am UTC
79 Tip: Wall Slides for Pain-Free Pressing | T Nation
81 Brett Drake on Twitter
82 Adding Muscle At Any Age: Defying Genetics and Designing A Muscle Building Workout
84 Men's Fitness Wire on Twitter
86 Vince Vaughn Joins Dwayne Johnson’s ‘Fighting With My Family’
89 Dwayne Johnson on Twitter
92 The Born Fitness Approach to Health and Fitness
93 Forget Motivation. Find Your Pulse.
94 The Single Worst Exercise | T Nation
95 Men's Fitness on Twitter
96 Tip: The Motorcycle Row for Bigger Lats | T Nation
97 Instagram post by UndergroundStrengthGym • Feb 14, 2017 at 4:08am UTC