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Joint-Friendly Bodybuilding with Chains - Diesel SC

One of the biggest misconceptions and myths about using heavy chains in training is that they are only reserved for powerlifting. While it is true that using chains and bands for accommodating resistance has many benefits (see the Strength System, Special Strength, and the Chaos Manual) for developing strength, speed, and power, they can provide …

Please Help Me Fix My Squat

Q&A with Jose Raymond | The Boston Mass Addresses Your Problems

OK buddy, first— yes, I think you’re taking in too much protein. You must shit like a horse all day. You commonly hear such numbers as 1.5 to 2 grams of protein per pound of bodyweight, which is a lot. If you did 1.5 grams, that still puts you at less than 400 grams per day. Now I’m guessing that you’re not shredded by any means at 265, considering you’re a young college kid. I use my goal weight as the number to calculate with. For example, right now I’m 235 but my goal is to be 210 shredded. So I take 210 x 1.5 = 315 grams of protein per day. To be honest, I have a tough time reaching that goal each day and I would vomit daily if I were to try and eat 500 grams. I’m pretty sure you’re putting on a good amount of fat with whatever muscle you’re putting on, so a lot of what you are eating is just being wasted. In conclusion, yes I would drop the protein to 400 grams or less.

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4 Key Ingredients For Your Pre-Workout!

Pre-workout supplements can give you an extra push in the gym, but it's easy to get lost in the sea of names and packaging. Start simple—and strong—with these 4 key ingredients!

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Tip: Why You Must Push Press | T Nation

After the bar leaves the shoulders, the lift becomes almost identical to the press, and the arms are of course always pushing with all the upward force they can muster. But since the weights used in the push press are heavier than what the arms can move alone, all the arms can do is slow down the deceleration of the bar.

Tip: Make Low-Carb Mug Cake in 60 Seconds | T Nation

This protein packed cake is fast, easy, and it won't make you fat. Get the recipe here.

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.

To Macro Or Not: Should You Track Your Macronutrient Intake?

There are benefits and drawbacks to either path. I have tried both, and depending on my fitness goals at the time, I have found success with both. The key is to determine which method best suits you and is the most sustainable. If you're in a position where you're not sure whether it's worth losing sleep over your nutrition intake, allow me to lay it out for you. I've sketched a number of possible scenarios below, and your job is to align yourself with the one that best suits you.

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

The Complete Arnold: Chest

Dips are another exercise that people don’t seem to use for chest—most use it as a triceps move. But I’ve always felt that dips really flush the whole pectoral area and are great for building the lower pecs to give you that impressive, deep muscular ridge that separates the pecs from the abs. To build maximum size, you should definitely do weighted dips (I used to hang an 80-pound dumbbell from my weight belt and do sets of 15 reps). Make sure you go all the way down until you feel a good stretch in your chest for each rep, leaning your torso forward and keeping your knees back, and don’t feel as though you have to lock out your elbows at the top. As for dumbbell flyes, don’t stick to light weights. Many people assume that flye moves must be done with light weight. Why? How will you add size using 25-pound dumbbells? Pick up something heavier. You’ll be surprised at how much weight you can handle. I used to start of with 65-pound dumbbells for my fIrst set of 15 reps, then progress to 75s, then 85s, still keeping my reps between 10 and 15.

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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

Kai Greene 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

We Asked 20 Women: What's your idea of the perfect first message on a dating app?

"Run with something I have on my profile. Personally, I'm obsessed with cheese. The perfect first message would be something like 'Saw you're a cheesehead. I've been dying to go to this Italian place that serves four-cheese gnocchi—or pairs wine with half a dozen local cheeses. Interested?' Um, yes, yes I am. Because A) who wouldn't be into that? And B) you took the time to be unique. Even if we start messaging and I come to find you're a wackjob and cancel the date, you still astronomically upped your chances than the guy who sent 'Hey.'" - Victoria G.

Hollywood’s Highly Effective Fat-Loss Diet

For days when you’re eating food with low carbohydrate properties, this is when you’re going to be in the lowest calorie situation too. By only doing low intensity workouts, or having a complete rest day, in a way, you are fooling your body into burning fat at an accelerated rate by keeping the insulin levels low. When it comes to fat loss, this is the part of the process where it really begins to work.

10 everyday behaviors that are lowering your sperm count

A lot of people think if they take testosterone supplements, they'll supercharge the health of their sperm. "Even though testosterone is important for sperm production, taking exogenous testosterone or supplements can be harmful," Clark says. Like with steroids, testosterone gels, shots, and patches can harm your sperm quality because your body senses there’s enough testosterone and shuts down production in the testicles. "Testosterone levels in the testicles themselves is 50x what's in your blood stream," Clark adds. "But in order to achieve and maintain that amount, your testicles have to be stimulated by the pituitary hormones."

Hack the look: How to pull off a laid back jet setter's getup for thousands less

Pull off a $6,000, go-anywhere outfit from Tod’s for $5,000 less—and circumnavigate the globe with your extra dough.

Arnold's 1974 Mr. Olympia Chest and Back Workout

Arnold Schwarzenegger cut the range of motion on his bench presses one-quarter of the way from lockout in order to keep tension on his pecs. On wide-grip pullups, however, he lowered his body until he felt a deep stretch in his lats, which activates them better. Arnold used this routine on Mondays and Thursdays.

Midnight Mass

Sometime in the 30 minutes before you go to bed, take in 20-40 g of casein protein. Micellar is the best type of casein protein for this time period, because it stays with your body for up to seven hours, providing aminos so your body won’t use muscle mass for energy. Mix the casein with water or milk (or a combination of the two). You mayalso include a portion of fruit (a banana, half of a cantaloupe or honeydew melon, a large pear or a large apple) whether you are a hardgainer or a dieter. The fructose will help stock your liver glycogen, which will prevent you from going catabolic sooner during the night. If the concept of taking in carbs before crawling into bed makes you paranoid, just stick with a protein shake.

How to create a luxury workout space in your home

Love Equinox but can't afford the membership fee? Here are 4 ways to turn an extra room into the personal gym of your dreams.

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.

6 Weeks to Super Strength and Monster Mass

Few things are more impressive than watching a dude load up five or six or more plates on each side of a squat bar and taking it deep to the bucket before driving it back up with authority—for eight reps. And to make matters worse, when you glance over, you notice legs the size of tree trunks. Likely, your first thought is: “What is he taking?” It should be: “What is he doing in his training that I’m not?” Strength is the true first test of man’s will to overcome. It’s the genesis of lifting and fitness, and dates back a few thousand years, when it was a tremendous asset for survival. Fast-forward to the late 1800s and early 1900s, and feats of strength were the main attraction at any venue. Today, strength testing is still being performed, but has taken a backseat to size-building and shaping the perfect physique. But ask anyone who’s anyone in the sport of bodybuilding, and they’ll tell you they began by lifting heavy, and that before they even considered trying to build their massive physiques, they were in the gym working to build strength. While volume reigns as the best way to build size, there’s no better way to lay down dense muscle fiber and build a rock-solid base than to train strength.

Tip: Break This Rule to Build Your Chest | T Nation

Sure, working your muscles through a full range of motion is usually a good idea. But to build size, it's important to keep tension on the working muscles and increase the time under tension for each and every set. One way to do this is to use continuous tension sets, which is a technique that defies the time-honored tradition of locking out every rep.

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Want bigger arms? This triset workout will blast your biceps and thrash your triceps! #Bodybuildingcom

The best diet apps for every man

Full disclosure: Armul works for Rise, an app that connects you with an R.D. based on your nutrition goals and prompts you to take pictures of everything you eat so your R.D. can give you near-daily feedback. “I have about 15-20 clients I work with and check in with every day,” says Armul, who explains this is a great option if you’ve tried a few other ways to reach your goals without success and “just need a little more guidance from an expert.” While the R.D.s associated with the app can certainly help with weight loss, it can also be a good option if you have other aims (particularly since there are so many other weight-loss apps out there), like to gain weight, improve athletic performance, or build muscle mass.

The Best Punching Bag Workout

Hitting a bag builds punching power, stamina, and can increase your metabolic rate for days afterward. This workout involves your legs as well as your arms to train the whole body, activating as much muscle as possible to burn the most calories.

White Rice vs. Brown Rice

Rice is a classic bodybuilding food, but white and brown rice have different benefits. Both are great sources of carbs, but white rice causes more of an insulin spike due to its very low fiber and fat content. Brown rice also increases insulin release, but the fiber and fats help reduce this. Therefore, at times of the day when you aren’t training, the carbs from brown rice are much less likely to go to body-fat storage than those from white rice.

Instagram post by Ronnie Coleman • Feb 27, 2017 at 4:23am UTC

Limited Training Equipment. No Barbell for 3 Months

I have a training issue. For the next 3 months, I will only be able to train with dumbbells going up to 100lbs each, a bench, and a pull-up/dips station. Until I join a gym, this is all I have access to. I'm just trying to find a good way to build some muscle with higher rep work with the limited equipment I have access to before having being able to use a barbell at a gym again. It's only 3 months so instead of not working out, I figured this would be a good time to build some muscle. Any ideas of how to setup the days with exercises and some sort of progression that isn't completely stupid? I know it's not ideal but would love to get Jim's take on what he would advise in this situation.

The Porage Man on Twitter

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Instagram post by Mr. Olympia LLC • Feb 27, 2017 at 3:55am UTC

13 Races to Run if You're Not Into Marathons

One of the earliest obstacle course races to take off in the U.S., Tough Mudder is a 10-12 mile mud (as you probably guessed) and obstacle course created to challenge your strength, stamina, and drive. It’s not about how fast you can cross the finish line. There are no clocks or winners. Tough Mudder has a greater emphasis on camraderie. You need to work as a team to conquer the challenges, and defeat something bigger (but not tougher) than you. Some of the gnarlier obstacles include a barbed wire low crawl (up a culvert pipe and into frigid water), a slanted 10' wall climb, and a stroll with friends—holding a sizeable piece of lumber up to a quarter mile, sometimes over walls.

Instagram post by Phil Heath • Feb 27, 2017 at 3:47am UTC

6 Simple Moves to Build a Bigger Chest

Bodybuilding O.G. trainer to the stars, Vince Gironda, claims that dips are the most effective chest exercise and upper-body developer, period! To maximize chest overload, perform dips with a slight forward lean and the elbows flared out. Using an upright posture will emphasize the triceps to a greater degree. If you are able, add additional weight to your bodyweight. Dips allow more weight to be handled than any other upper-body exercise, including the bench press.

Moving From the Plan to the Backup Plan

I discovered today that not all clicks on the e-brake are created equal.  Gregg tried 9 clicks first and only made it about halfway through, grinding to a halt once he chucked the rope.  We reset and he tried again and could barely budge it.  I finished it with no problem, then Bill could only budge it a few feet before stopping completely.  Ryan (note: I have 2 training partners named Ryan) then killed it on 9 clicks, finishing 2 seconds faster than me.  Bill tried again with a similar result, going about 10 feet the second time.  Gregg went again and finished 2 seconds faster than Ryan this time.  By now I had realized that there was an "easy 9" and a "hard 9" on the e-brake with possible gradations between the two.  Bottom line, setting the e-brake is only a very general way to add resistance to a vehicle pull.  Bill came back after we realized all this and blazed through the 80' pull almost as fast as Gregg, while I tried 2 more pulls on 9 clicks and rolled a hard 9 both times so only went a few feet once and didn't budge it the other time.  Take home message: get a bigger truck or use a prowler for training truck pulls and NEVER use clicks on the e-brake as a weight setting in competition since it is wildly inaccurate.

Dorian Yates' 6 Rules for Building a Big Back Fast

A great back is a rarity, because it’s the hardest part of the body to reach with a resistance exercise. Simple pulling doesn’t do the job, because the force has to first pass through the arms, shoulders and lower back. What you must do is concentrate the squeeze into that portion of your back for which the exercise is intended. During chinups, feel the burn in your lats, rhomboids and upper back. When performing barbell rows, feel it in your lats and middle back. For deadlifts, feel it in your spinal erectors, lats and traps. Most of all, love that feeling. -  FLEX

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.

Instagram post by Dave Tate - • Feb 27, 2017 at 2:56am UTC

8 amazing fat-burning intervals

By incorporating intense periods of work with short recovery segments, interval training helps you give maximum intensity while still maintaining your exercise form. The magic of high intensity interval training (or HIIT, for short) is that it keeps your body burning fat even after you leave the gym. During a HIIT workout, your body can't shuttle enough oxygen to your muscles during periods of hard work. Therefore, your muscles accumulate a “debt” of oxygen that must be repaid post-workout in order to get back to normal. The result: Your metabolism is revved for hours after you leave the gym. Trainers refer to this phenomena as excess post-exercise oxygen consumption, or EPOC. The biggest way to use it to your advantage is to regularly work short, intense bouts of exercise into your workout regimen.

Kylie Jenner Sports Sexy Bikinis On Vacation

Kylie Jenner and Tyga kick off 2017 by spending some quality time while on vacation in Casa Aramara in Punta Mita Mexico. Lets just say Tyga is one lucky man, he’s vacationing with one of the most talked about women in 2016. Browse through to look at Kylie in several extremely flattering bikinis.

Training Mistakes Part 1

After the bench or deadlift, pick three to four special exercises for both lifts. For benching, the lifter should do two sets of dumbbell presses in one of four angles, with moderate weight. For example, you could perform dumbbell presses for 50 pounds for easy sets of 15 reps, then triceps extensions, followed by upper back and lats, and finally rear and side delts. For deadlifting, do reverse hypers, inverse curls, rows, and abs.

"Westside Vs The World" Extended Red Band Trailer

"Westside Vs The World" is a feature length documentary about the world's most notorious powerlifting gym: Westside Barbell. For more on the film, visit and follow us on facebook/instagram/twitter @westsidefilm

How You Do ANYTHING Is How You Do EVERYTHING - [Strength Courses] 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: Or Here: High School Strength & Conditioning Workouts: Access to my Membership Site: The Underground Strength Academy https://www.undergroundstrengthcoach.... Bodyweight Bodybuilding Workouts Get Stronger, Tougher & Faster WRESTLING Strength & Conditioning - FREE Wrestling Strength Newsletter ============================= STRENGTH COACH BUSINESS COURSES: Underground Strength Coach Certification: Become an Underground Strength Coach & LIVE Your Passion http://UndergroundStrengthCert.

Tim Robertson© on Twitter

@PHILHEATH How do you prevent from cramping up while on stage flexing for that long?

22 y/o, 165 pounds, 5'9''

I've been training for 2 months now. I'm decently happy with progress but I'm looking for feedback on where I can improve and a bodyfat percentage estimation. I'm relatively lean all over except this tiny bit at the bottom of my stomach pushes out. Currently I'm training 5 times a week and I'm eating 3700 calories a day, my diet looks like this:

PHIL HEATH on Twitter

Yes they do unfortunately they burn like hell while posing on stage. Many of us get killed but hey it's apart of the game …

Instagram post by Pauline Nordin • Feb 27, 2017 at 2:07am UTC

PHIL HEATH on Twitter

On the contrary. The lighting is brighter every year due to the increased number of LEDs on stage. Trust me it's hot up there …

PHIL HEATH on Twitter

Honestly there numerous factors but one for me has been that everyone is different and if it ain't broke then don't fix it right …

Tip: 10 Supplements for Overall Health & Longevity | T Nation

Curcumin is one of those supplements that sometimes seems too good to be true because the stuff does everything. It helps enhance cardiovascular health, reduces body fat, relieves pain, kills multiple types of cancer cells, and reduces estrogen levels, among other things. Take about 1,000 mg. a day for general health, more, as needed, to alleviate pain. Make sure you use a formula that's employing additional food technology to make it more absorbable, though.

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#ProTip Get your gym bag packed and meals ready now! Because you are going to kick Monday's ass.

The meal plan to get 9 servings of fruits and vegetables every day

Climbing Kilimanjaro seems like it'd be an easier feat than getting the recommended nine servings of fruits and vegetables in every day. It's daunting—especially if you're trying to jam 'em all in one or two meals. And you've probably got questions—like: Do fruits and vegetables really deliver that much of a health boom? Does getting more in your diet really make that much more of a difference? And what do nine servings of fruits and vegetables look like spaced out in every meal?

51 The Broke Man’s Guide to Fitness Equipment
52 ErgoGenix ErgoPRE at - Best Prices on ErgoPRE!
53 The Top 5 Cardio Mistakes
54 Instagram post by Zach Even - Esh • Feb 27, 2017 at 1:44am UTC
55 Opener In Place & All Time PR Pull!
56 Muscle Phone™ on Twitter
57 Tip: The Workout Cure for Dad Bod | T Nation
58 Ben Rivera on Twitter
59 Muscle detailing: 6 workout routines for rock-solid muscle definition
60 Muscle Phone™ on Twitter
61 6 Common Moves You Can Skip
62 Combo Day: Squat/Deadlift Rehab and Leg Volume
63 Yates vs. Coleman Posedown
64 Assistance Work Question
65 How to change the pace of your workouts for astronomical strength and power gains
66 5 Core Construction Fixes
67 Instagram post by Victor Martinez • Feb 26, 2017 at 11:24pm UTC
68 Robbie 🌀 on Twitter
69 Instagram post by David Henry • Feb 26, 2017 at 7:29pm UTC
70 The Every-Person’s Guide To Immune System Support
71 Muscle & Performance on Twitter
72 on Twitter
73 Instagram post by UndergroundStrengthGym • Feb 26, 2017 at 10:53pm UTC
74 The 12 healthiest, most diet-friendly salad bar ingredients
75 101 Ways to Burn Belly Fat Fast
76 A.J. Kirsch on Twitter
77 Creating the Perfect Muscle Monster
78 єrιkα on Twitter
79 Tip: The 5-4-3 Method for Lats | T Nation
80 Dwayne Johnson on Twitter
81 Improving Insulin Sensitivity and Your Physique
82 DeFranco's Nutritional Supplements
83 Branch Warren
84 Tip: Can Heat Boost Muscle Growth? | T Nation
85 How to calculate your fitness age—and why you should care
86 5 Ways to Build a More Intimidating Physique
87 Squats at The Strength Lab
88 Are You Metabolically Ungifted? Try This!
89 Ali on Twitter
90 Jenny on Twitter
91 The Best Training Tool for Triceps | T Nation
92 John Cohen on Twitter
93 35 Simple Slow-Cooker Meals Every Guy Can Make
94 Gironda's 8X8 'Honest Workout' Adds Muscle and Shreds Body Fat Fast
95 The 5 Best Leg Exercises You're Not Doing