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"Hey, he goes to the mall!"

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Top News
1
5 Tips for Cold Weather Training

Cold weather training is common in hockey players, skiers, snow boarders and winter-sport endurance athletes. Battling the elements during training or competition can wreak havoc on your body and reduce your ability to perform at your highest level if the proper precautions are not taken. Preventing cold weather injuries and training effects should be of primary importance, especially as the temperature drops below 0°C (32°F).

2
The Complete Guide to T Replacement | T Nation

Once you find the right doc, describe your symptoms, confess your desire to get testosterone replacement therapy, and ask for lab work. But make sure you get tests done in exactly the way specified below. (For instance, if you don't ask for a "sensitive assay" estradiol test for males, they're going to measure your estradiol the same as if you were a ballerina from the Bolshoi ballet suffering from menstruation problems.)

3
T NATION on Twitter

One of the best exercises for strong lats is seldom used. Check it out: https://www.t-nation.com/training/tip-do-straight-arm-pulldowns-for-lats … pic.twitter.com/rTMcpOwl0V

4
T NATION on Twitter

Do an iso-hold with this exercise and nail the legs, anterior core and upper back: https://www.t-nation.com/training/tip-take-the-65-pound-goblet-squat-challenge … pic.twitter.com/TjFsU2VRkT

5
@therock on Instagram: “Here's a breakdown of my 2016 shooting schedule and why I'm up at 4am everyday to train (aside from being slightly bat shit crazy). Once we…”

6
Forced Growth: A New Way to Build Muscle | T Nation

When you hit failure, rest for 10-15 seconds. Keep the same weight and then do the second mini-set. Now change the rep style to "normal" reps. This means that you can accelerate the weight a bit on the way up. Still control the weight and focus on tensing the muscle. This is how you'd do your normal isolation reps. You might hit an additional 5-8 reps but in reality that doesn't matter as long as you hit failure.

7
The Abdominal Trifecta Workouts

*Begin each of your workouts with one of these ab routines to ensure you put 100% effort into each exercise. Continue on to your regular training program after you complete all the sets and reps.

8
Classic Workouts

That place, of course, was Gold’s Gym, and the story of how these men and a handful of others helped turn it into the epicenter of bodybuilding reads like one of the screenplays piled atop a movie exec’s desk just a few miles inland.

9
Stephen Curry Just Revealed New Tech That Could Forever Change Your Workout

When it comes to working out—lifting weights, cardio, stuff like that—the summer is your grind time. You’re putting hours and hours into that. During the season, it’s more maintenance work. For me, to stay on the floor and be healthy, a lot of that is taking care of my ankles: working on the chain from the waist down, making sure my muscles are firing pretty soundly. It’s not just doing ankle-strengthening exercises. It’s pretty much the whole lower-body chain that keeps everything intact, and helps me avoid ankle injuries—to plant and pivot and cut and do all that stuff.

10
Fitness Photographer JoseGodoy on Instagram: “Shooting with @mikeohearn #photosbygodoy #mikeohearn #teamohearn #powerbodybuilding #freakoffmyleash #bodybuilding To set up shoot email…”

11
Zach Even - Esh on Instagram: “This is perfect.”

12
Max Out + 50% off HemaVo2 Max

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13
Ballistic Laboratories on Instagram: “Only 7 weeks out from the big day!!! Get stoked for the #LMBC2016 with @mikeohearn guest posing!!! #vanfitfam #vancouver #instafit #IIFYM…”

14 Periscope: Be AWESOME & Nothing Less

http://ZachEven-Esh.com/start-here - Subscribe for 3 FREE Training Courses: The Bodyweight Bodybuilding Basics (Special Report), Top 11 Bodyweight Bodybuilding Exercises Video & FREAK Strength Training Course ======================== TRAINING COURSES: Join my Online Team & Coaching Program: http://GarageGymAthletes.com Access to my Membership Site: https://www.undergroundstrengthcoach.... Bodyweight Bodybuilding Workouts http://BodyweightBodybuilding.com Get Stronger, Tougher & Faster http://UndergroundStrengthManual.com ============================= STRENGTH COACH BUSINESS COURSES: Underground Strength Coach Certification: Become an Underground Strength Coach & LIVE Your Passion - http://UndergroundStrength.org/camp Online Underground Strength Coach Cert for Those Who Can’t Travel http://www.nestacertified.com/undergr... Strength Coach Business Tips - http://UndergroundBizJournal.com ============================= TRAIN WITH ME AT THE UNDERGROUND STRENGTH GYM: http://UndergroundStrengthGym.com in Edison & Manasquan, NJ http://ManasquanGym.

15
Tales of The Dragon 2016

The first video of 2016 sees the arrival of Coach #NeilHill having been stuck in Newark for 3 days he was ready to hit Back with Flex and training partner Eric Hart. See the workout and all the shenanigans, in and around the training at the Dragons Lair/ Project Flex on the daily.... #SUBSCRIBE for all the newest videos dropping weekly/ Bi-weekly.

16
Health Nuts

Athletes and bodybuilders are increasingly relying on plant protein for well-rounded nutrition. There are many protein supps available that are derived from plant sources, and while it’s a good idea to include these, you still need whole-food plants to boost protein and healthy-fat intake. In fact, several recent studies support the health benefits of consuming pistachios and other nuts. Here’s a rundown on what the science says.

17
How to Get Defined Lower Abs

Don'’t worry about how many reps you can perform. Too many people try to do 20, 30 or even more reps for abs, but this tends to make you conserve energy in the weak areas of your abs and focus more on the strong parts.” Roland suggests that by crunching your weakest area -- your lower abs -- you'll improve the quality of each set, even if you aren'’t able to perform as many reps.

18
5 Easy Ways to Start Building Bigger Biceps

Want bigger, better biceps ? Then just do barbell curls until you puke. Ha. If only it were that easy. According to some self-professed experts, sometimes it is! But here at M&F , we take a more calculated, scientific approach to training, which helps you reach your full potential with your physique goals. Right near the top of the list of bodyparts that guys want to bring up are the biceps. But curling aimlessly is just as limiting as it sounds.

19
A Forgotten Gem

Lie across a bench with your shoulders resting on the bench top and your feet flat on the floor. Grab a dumbbell and hoist it to arms’ length above your head, with both hands pressed against the underside of the inside plate. Then, with just a slight bend to the elbows and keeping the arms rigid, lower the dumbbell slowly behind your head toward the floor. As you lower the dumbbell, try to drop your hips a little toward the floor to increase the stretch. Once you have lowered the dumbbell as far as possible and achieved maximum stretch, return through the same arc to the starting position (dumbbell straight above the chest) to commence the next rep.

20
12-Step Carb Loading Program

When depleting carbs for five days, you should train with higher reps — 12-18 per set — and perform 50% more sets than normal. For example, if you normally perform 10 sets for biceps, go to 15 total sets (50% more volume work) and aim for 12-18 reps per set. Of course, you’ll have to decrease the weight in order to hit that volume. However, the goal here is to lower carb reserves, and volume work is tremendously effective in doing so. It all goes back to supercompensation. The more carbs you can deplete, the greater amount you can store during the carb-up process, leading to biggerand tighter-looking muscles.

21
5 Easy Steps to Drop Body Fat

Everybody always says, ‘a calorie is a calorie, but that may not be entirely true. Protein has a thermal effect because the body burns calories just to digest protein unlike fat, which gets stored real quickly if you take in too much.” Try crafting a plan in which you'’re getting roughly 55% of your total calories from carbohydrates, 40% from protein and 5% from fat. When choosing carbs, avoid those that rate high on the glycemic index and in turn raise your blood-sugar levels. When your insulin levels spike, you essentially can't burn fat because your body is in a state of storage. Stay away from quick-acting carbs unless you're getting them immediately after you work out.

22
A Scientific Approach to Contest Prep

A recent paper published in the Journal of the International Society of Sports Nutrition did an excellent job of addressing the important questions that come up when preparing a precontest diet. One of the biggest questions, and the first that must be addressed, is how many calories should be consumed. Obviously, this is going to depend on your body size and body composition, but regardless of your size, the same principles apply. The first principle is that the greater the caloric deficit you impose, the more muscle you will lose. Aggressive dieting that results in sudden and dramatic weight loss can lead to equal amounts of muscle and fat being lost at the same time. Keep in mind that the body can break down muscle tissue five times faster than it can build it, so you want to do everything you can to protect all your hard-earned muscle as you prepare for your contest. Research on the subject indicates that a rate of weight loss equaling no more than 0.5–1% of bodyweight per week is going to reduce the loss of muscle mass. For most bodybuilders, this means no more than one to two pounds per week.

23
Shoulder Greater Loads With the Snatch Press

Generally speaking, the heavier you lift, the bigger you get. But strict shoulder pressing limits your poundage. By combining a snatch and press, you use your hips to get more weight overhead, so you can then lower it slowly to your shoulder, overloading the deltoids.

24
Sagittarius Horoscope for Tuesday, February 2, 2016

Tuesday, February 2, 2016 - Your moods are so volatile today that you don't like the feeling of instability. However, your emotions are being distorted by your nervous system, which is carrying a high-frequency cosmic charge. Instead of just liking something now, you love it or hate it. Consciously move from your extreme positions toward the center, and try not to make any final decisions until later in the day. There's plenty of room for middle ground if you don't divide issues into black or white.

25
The 42 Best Arms in Hollywood History

Our 21-gun salute of the greatest bicep-building celebrities we've ever seen.

26
11 Reasons Why You Can't Lose Your Back Fat

Everyone has their trouble areas. I often work with clients that have trouble shedding stubborn back fat . It can be frustrating, especially since you can’t spot reduce. The appearance of back fat most commonly results from a combination of several things including atrophy of the muscles of the back and excess body fat. Atrophy of the back muscles basically means that they have lost their strength and muscle tone. The main causes of muscle atrophy include poor nutrition and a lack of targeted exercise (resistance training). Poor nutrition and a lack of exercise are also related to excess body fat, the second contributor to back fat. The combination of both of these contribute to excess fat tissue accumulation around the back and promotes the appearance of back flab around your upper and lower back as well as around your sides. The flab around your lower back and sides greatly contribute to the appearance of 'muffin top'. The good news is, you can get rid of the excess fat. Rather than just focusing on calorie burning, you’re going to have to construct a focused plan that avoids these things.

27
The 10-Minute Triceps Blast

Because of the weight loads used, failure is inevitable – and that’s a good thing. Even if you’re able to muscle through 15 reps on your first work segment, you will find that failure comes sooner and sooner on each subsequent set – that’s okay. Take a breath and get right back into it, have a training partner help you through a few forced reps, or continue on using partial reps. The point is to continue moving throughout the set. If none of the aforementioned methods work, try lightening the load next time.

28
10 Metabolism-Boosting Tips

Competitive bodybuilding nutrition plans are typically divided into two distinct phases: off-season mass-gaining diets and pre-contest cutting diets. But what if you don’t want to alternate the two eating strategies because competing onstage is not your immediate goal? In other words, you want one plan that combines the best of both worlds so you can look as large and lean as you can year-round. That’s what the 10 tips on the proceeding pages will do.

29
3 Stances to Build Legendary Quads

A recent study from the University of Padova concluded that a wide stance produced some of the same muscular activation as a narrow stance. Subjects saw results in the quads, adductor major, vastus medialis and lateralis -- basically everywhere except the glutes. That said, there's definitely a benefit in changing up your stances to see which muscles are feeling it the most.

30
Carb Loading 101

Let's summarize some contest-prep guidelines for calories, protein, carbs, and fat : Total calories should not be reduced below that which produces one to two pounds of weight loss per week. Six weeks or so out from contest day, you’ll want to reduce weight loss to one pound per week to save muscle. Protein should range between 1–1½ grams per pound of body weight. Carbohydrates should stay as high as possible while keeping protein in the ideal range and still allowing one to two pounds of weight loss per week. Resist the temptation to cut carbs too low. Fat can make up the rest and should fall between 15–20% of total calories. If this is your first contest, give yourself a week for every two pounds you think you’ll need to lose.

31
Mobile Strike - Join action icon Arnold Schwarzenegger in the world's largest MMO!

Mobile Strike is a trademark of Epic War, LLC in the United States and other jurisdictions.

32
Skinny to Shredded: Teenage Transformation Workout Routine

After being a writer for Muscle & Fitness for some time now, I have been given the opportunity to do a piece on myself. During my years in middle school, I spent most of my time practicing soccer – I felt burnt out pretty quickly and started looking for ways I could maintain my athletic conditioning. I had a friend from soccer who asked if I wanted to go to the gym with him and lift. I took that opportunity and went into our local gym, hit some chest and walked out feeling great. After getting home, I went on my laptop and discovered two amazing sports which I had little knowledge of before-hand – bodybuilding and powerlifting. As a bodybuilder, I have competed in the NPC VA Grand Prix, where I placed first in my weight division. On the powerlifting spectrum, I have competed in a USPA powerlifting meet, where I was able to break the Virginia state record for bench press in my weight class with a bench press of 325 lbs.  I would like to take this opportunity to both introduce myself and my story, as well as provide information which I believe was crucial for the progress I was able to make in a couple years in the weight-room.

33
I'm Coming Home (To Carbs)

I’m not promising you unlimited carb feasts.  Candies and cookies are carbs too. You can’t just pound refined flour and shotgun cans of soda. And if you eat too much of anything—whether protein, carbs, or fats—they will make you fat and slow you down.  Of course, I want you to enjoy your treats. But you have to earn them by training hard and them making sure about 85% of the time your diet is filled with natural foods that don’t go through much (or any) processing. Think about meat, poultry, fish, vegetables, fruits, grains, and dairy.

34
6 Sex Performance Problems Fixed at the Gym

Sadly, satisfaction isn’t a guarantee when you have sex in the real world. That means if you’re looking for an encore performance or a recurring role as a sex partner or friend with benefits, you need to earn your spot on the roster. In other words, you need to be on your A game. So if one of these seven sex-related issues has, uh, popped up in the past, try implementing the corresponding remedy so it doesn’t happen in the future.

35
8 Reasons You're Not Getting Ripped

Still not showing signs of real muscle definition? It could have something to do with these shred-stopping setbacks.

36
The Best Protein For Your Bodybuilding Goals

When : Broken up as snacks consumed over the course of the day. "“One way of getting the appropriate amount of protein in the diet is eating healthy snacks throughout the day," says Christine Evans, a nutritionist with NatureMade. Foods such as cottage cheese, yogurt, milk, hard-boiled eggs and protein shakes are very easy to make quickly or bring with you for a snack on the go.

37
Five Essential Exercises for Bigger Arms

You’ve done about a thousand curls in the past week and the same number of triceps extensions, yet your arms are still not growing. The fact is, there needs to be variety in your workouts, but the age-old question is how? Try out these five moves and watch your arms inflate like balloons.

38
Dave Tate's Six-Week Bench Press Cure

"This is the United States of America," he bellows. "Like it or not, the bench press will always be the most popular exercise. Too bad everyone sucks at it." From Dave Tate's Six-Week Bench Press Cure on TMUSCLE.com. Full program and more at http://www.t-nation.com/free_online_a...

39
The Best Dumbbell Biceps Workout

HOW IT WORKS The workout starts with strict dumbbell curls. Since you’ll be fresh, youshould have no trouble giving each set your utmost focus, using only the strength in your biceps to complete your reps. The drag curl follows—another movement that relies on precise form and prevents your shoulders  or back from assisting. Later, you can loosen up, doing curls again but this time with intentional cheating. At this point, you’ll be tired and unable to execute reps with perfect technique anyway, so you’ll get a little help from your hips to power through your sticking point. Your biceps will still be working hard, and with most of your workout accomplished, all you need do now is top them off with blood to ensure the greatest growth.

40
7 Myths About 6-Pack Abs

But there is one thing that will absolutely make your quest for visible abs more difficult: adhering to myths and hearsay. So whether you’re a workout master or a gym newcomer looking to score some basic tips, make sure you separate fact from fiction when it comes to achieving those washboard abs.

41
SoCal Gas faces criminal charges over Porter Ranch gas leak

SoCal Gas is now facing criminal charges, with Los Angeles County District Attorney Jackie Lacey filing charges against the company for failing to immediately report the Porter Ranch natural gas leak to state authorities, as well as for the leak itself.

42
Gogi Berry Quinoa Breakfast Bowl

Tired of eating oatmeal every day? Try this quick, nutrient-dense healthy breakfast alternative that will start your morning the right way.

43
10 Worst Bench Press Mistakes

Avoid these ten worst, yet surprisingly common, bench press mistakes and learn exactly how you can fix them to build a barrel chest without the pain.

44
The New Year Redemption Workout Plan: Back and Biceps

Personal: There's so much to be said about this particular routine. I love every exercise in it. In some weeks, pull ups will be more of a player. Instead of 3 sets to failure, it can be 6 sets to failure and performed before anything else. Supermans were added once I realized how much they improved my surfing. Drag curls are a totally weird way to hit the biceps. Concentration curls make me think of Arnold in "Pumping Iron." And rope curls have been a go-to when the medial epicondylitis (inner elbow pain) flares up from too much volume.

45
T NATION on Twitter

"What's the best stack for 5/3/1?" The one Jim Wendler likes: https://biotest.t-nation.com/packages/jim-wendler-531-stack … pic.twitter.com/ho27B9nN3Y

46
10 Misconceptions About Getting Stronger Trainers Hate

Of course if you want to get stronger, you need to put up some decent loads that you’ll only be able to handle relatively few reps. But just going up, up, up, won’t work (work, work) if you’re goal is to get a lot stronger. “Too much of the same exercise stimulus applied over an extended period of time leads to accommodation and plateaus—not more growth,” says Pete McCall, a San Diego-based strength coach and fitness educator. So include your heavy-lifting phase for six to 10 weeks every few months, but incorporate phases where you do bodyweight exercises, or drop your weight and increase reps. Voila, no plateau.

47
Shooting Schedule and Rampage Writers Confirmed by Dwayne Johnson

2016 breakdown of my shooting schedule (while maintaining relationships and being dad and daddy to the most awesome daughters in the world) and why I’m up at 4am everyday to train (aside from being slightly bat shit crazy). Once we wrap season 2 of #BALLERS (4 weeks left), the next day I’ll start shooting our “little” beach movie called #BAYWATCH (literally THE most successful TV intellectual property of all time – so the pressure is on – bring it). After a 12 week #BAYWATCH shoot, I’ll go right into shooting #FastAndFurious8. We’re a family, and playing the character of HOBBS is one of my greatest joys and I’ll make the promise to ya right now: I’m stepping on that set ready to rumble and raise the bar on all levels: The intensity, the tactical gear/weapons and especially that “Hobbs’ winking fun”. Since Fast & Furious 5, you’ve made HOBBS the highest testing character for a reason – and we’re gonna give new meaning to the catchphrase, “Daddy’s gotta go to work.” After approximately 12-14 weeks of shooting FF8, I’ll transition right into the big one… #RAMPAGE.

48
Multi-Joint Movements for Bigger Arms

Yes, really. A compound exercise is one that uses multiple muscle groups and multiple joints (i.e. deadlift, squat, power clean, pull-up, etc.). Compound exercises force your body to recruit a much higher number of muscle fibers to complete the lift and the recruitment of these fibers leads to more testosterone naturally produced by the body. More testosterone production leads to bigger, stronger muscles. This outcome is desirable whether you’re training the large muscles of your back or the relatively smaller muscles of your upper arm.

49
16 Sex Positions to Try in 2016

Have your New Years resolutions already fallen by the wayside? Try replacing them with some resolutions you'll actually want to keep, like a resolution to get more creative in the bedroom. Sex therapist Vanessa Marin is here to share 16 sex positions you should try in 2016. You'll find detailed descriptions of each position, along with tips for taking the positions to the next level with sex toys, lube, fantasy roleplays, and more. Look through them with your partner and pick one position to try each month. Ranging from easy to acrobatic, romantic to raunchy, you're sure to find a new favorite position. Disclaimer: Always make sure your partner is comfortable and up for trying new things in your sex life, no matter what that may be.

50
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

51 10 At-Home Workouts You Can Do With One Kettlebell
52 Top 5 Forearm Training Mistakes
53 T NATION on Twitter
54 How To Fix Your Posture - Born Fitness
55 G Ty Fleming (Diesel) on Instagram: “5 plate warm up! #normal #noflexzone #nofilter #nobitchassness #powerbodybuilding #legs”
56 Phil Heath on Instagram: “Shout out to my friends at @sekonutrition #Repost @sekonutrition ・・・ @giftednutrition Samples have finally arrived! they taste absolutely…”
57 A Better Way to Perform Circuit Training
58 @therock on Instagram: “Lin Manuel Miranda is Broadway's King - bad ass and an honor for me to sing and rap the music he's created for our movie. Creator and star…”
59 Shawn Ray on Instagram: “10pm PST on FX Network TONIGHT!”
60 7 Reasons You Should Add High-Intensity Interval Training to Your Workout
61 Mr. Olympia LLC on Instagram: “#MrOlympia @markanthonyflex ・・・ Throw 🔙 One week out from the 2014 Olympia @mr.olympiallc I suffered and killed myself for this show and to…”
62 How To Effectively Set Goals For Lifelong Gains!
63 Tyler Viars on Twitter
64 Marlon J. on Twitter
65 @iconmeals on Instagram: “If you could only take 3 meals to a deserted island and only 3 - what would they be??😳😳😳…”
66 20 Foods That Keep You Young
67 T NATION on Twitter
68 This Athlete Will Amaze and Inspire You
69 First Blood (1982) - Trailer (HD)
70 T NATION on Twitter
71 MusclePharm Combat 100% Whey at Bodybuilding.com
72 Mika Rotunda on Twitter
73 @therock on Instagram: “Ha love this from @mannadabholkar! We're cookin' up a dope "DJ Inspired Collection" of footwear and apparel for the world to rock.. (pun…”
74 Muscle & Performance on Twitter
75 The Ins and Outs of Training to Failure
76 The Best Workout for a Time Crunch
77 The Rock Gives Us a Glimpse of His Crazy 2016 Schedule
78 Andrew W. on Twitter
79 Build Up Your Front Delts
80 Machines for Mass
81 8 Worst Things You Can Do to Build a Bigger Back
82 Vijay Venkatesh on Twitter
83 The 7 Fat-Loss Mistakes You Won't Make This Time
84 Steve on Twitter
85 Ray Richard on Twitter
86 Daniel Pekic on Twitter
87 Bodybuilding.com on Twitter
88 There's a Limit to How Many Calories You Can Burn in a Day
89 Mike Titan O'Hearn on Twitter