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How to Get Big Arms with Dennis Wolf | Arnold Classic 2018

Dennis struggled with weak arms for years. It wasn’t even so much that they were weak, but with shoulders like his, arms that are anything less than huge don’t cut it. “I tried every possible workout you can think of,” he tells us. “I tried going very heavy, doing more different exercises, higher reps, free weights only, machines, only— and eventually I figured out that free weights gave me the best results out of everything.” The high-volume approach, however, didn’t work so well. “I have tried doing as many as 20 sets for biceps or triceps, like Lee Priest did. My arms didn’t look like Lee’s— they just got overtrained and may have even lost a little size.” Lower volume, heavy weights for sets of eight, and variety have all contributed to respectable gains in recent years. “Back when I was an amateur I did almost the same exact routine for arms every time I trained,” he explains. “Since I turned pro, I have had the opportunity to train with guys like Milos Sarcev, Dennis James and Hide Yamagishi. I picked up a lot of different exercises and techniques so that now I rotate my workouts around often. I don’t think any two arm workouts I do now are ever exactly the same. Even if it’s the same exercises, I will change the order or something.” Here are some of the exercises you will find Dennis using to blast his bi’s and tri’s into new growth.

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1
Bodybuilding.com - Huge Online Supplement Store & Fitness Community!

Deadlifts have been called the single best bodybuilding exercise and crowned as the "King of Mass Builders." It takes a lot of muscle to do them, but they're not something you want to just muscle through. Five experts chime in on how to do deadlifts the right way.

2
Bodybuilding.com on Twitter

B1G1 50% off @MuscleTech NITRO-TECH 100% Whey Gold 5.5 Lbs! #Bodybuildingcom #BuildYourBody #BBcomDeals Shop Now: http://bbcom.me/2BObPUF  pic.twitter.com/2CmZFtZviX

3
Velocity Diet® Plan - The New Science of Rapid Body Transformation - Biotest

I soon asked Chad Waterbury to write a custom training plan, specially designed just for those on this diet. To test out the latest version of the plan, I put T Nation reader Gus Pancho on the latest version of the V-Diet. Gus is 37 years old and lost 40 pounds and nine inches from his belly during and after his Velocity Diet experience.

4
Sagittarius Horoscope for Thursday, February 22, 2018

Thursday, February 22, 2018 - You are so reliable at work that it seems as if everyone is leaning on you to help them finish their chores. But you are less expressive today, keeping your concerns about your hectic schedule to yourself. Nevertheless, you might finally react if you feel pushed to the edge. Although you could unexpectedly lose your temper, an emotional outbreak is mentally draining. Deliver on your promises and complete your work on time. Being true to your word is more important now than being true to your feelings.

5
FLEX on Twitter

Trying to grow your quads? Then don't make these 5 training mistakes: http://bit.ly/2AJSS64  pic.twitter.com/N7IFb5llDg

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FLEX on Twitter

FLEX is the biggest authority on everything bodybuilding. Your source on training, diet, IFBB and NPC athlete profiles, contest coverage, and more.

7
Muscle & Performance on Twitter

Shape your upper body with these mini-band staple exercises. http://bit.ly/2trqqPv  pic.twitter.com/9BWzq9XpLm

8
FLEX on Twitter

Not on Twitter? Sign up, tune into the things you care about, and get updates as they happen.

9
Tip: Stop Bouncing Your Deadlifts | T Nation

The prime movers are relaxed and they must suddenly contract all-out to absorb the weight and pull it up. This is a tremendous shock for the body, and it's even worse because you'll be in a bad posture most of the time. Since the glutes are harder to recruit, the lower back and hams will take the brunt of the stress. Hello, lower back injury or hamstring pull!

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The History Of Arnold Classic Champions - Part 2 (2005-2017) | Arnold Classic Moments

Shawn Ray continues his breakdown of every Arnold Classic champion up to 2017. Shawn Ray returns for part two of this two part video special recounting and breaking down every single Arnold Classic champion from 1989 to the present. This second installment covers the latter half of the event's long and prestigious history - specifically 2005 to 2017. With the sport further evolving, these later years of the Arnold Classic competition is most notable for how it lead the charge towards changing how the world looked at mass monsters and judged physiques. Not only did Cedric McMillan's work on stage lead the way for the introduction of the Classic Physique division (mostly because of Arnold Schwarzenegger's comments about Cedric's physique and how he should have won) - but the competition also changed policy to put scored judging on the actual art of the posing routine. This brings back the artistry behind posing and will perhaps further change the way we see routines in future years. See the complete evolution and rundown of the best champions the Arnold Classic had to offer in the full video above! Bodybuilding, fitness, weight training - all on the Generation Iron Fitness Network! Try our GYMOJI bodybuilding emojis on the app store: https://appsto.

11
FLEX on Twitter

FLEX is the biggest authority on everything bodybuilding. Your source on training, diet, IFBB and NPC athlete profiles, contest coverage, and more.

12
10 Sex Positions That Will Get Her Off Every Time

Women and men don’t always agree about what qualifies as great sex. Due to our differing anatomies, what feels pleasurable to one partner may not be all that impressive to the other. In this satisfaction battle of the sexes, women often lose out. “Intercourse itself seems to be designed really for giving the man pleasure,” says Deborah Caust , clinical sexologist and licensed marriage and family therapist.

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The First Ever Kai Greene Classic Will Be Held In Rome at The End of 2018 - Generation Iron Fitness & Bodybuilding Network

Kai Greene has established himself as one of the most recognizable bodybuilder in the current generation and multifaceted talent. Already securing big wins during his bodybuilding career, Kai Greene has since opened his own supplement brand and is now looking to promote his very own pro show.

14
Tom Brady's Diet is Way Stupid | T Nation

The China Study author also beats up on casein, which he describes as a potent carcinogen. The trouble is, human breast milk contains a sizeable amount of casein. As nutritionist Denise Minger writes, "Should women stop breastfeeding to reduce their children's exposure to casein? Did nature really muck it up that much? Are children who are weaned later in life at increased risk for cancer, due to a longer exposure time to the casein in their mothers' milk?

15
FLEX on Twitter

40 lb size difference aside, which body is better?: http://bit.ly/2ENhYz6  pic.twitter.com/IRXUNMsEc7

16
shawn ray on Twitter

2018 NPC Shawn Ray Hawaiian Classic welcomes back Photographer, Peter Knapman November 10th at the Hawaiian Convention Center! http://www.instagram. com/kealohaphoto SRHawaiianClassic. Com pic.twitter.com/17ys1knQu2

17
79- Dr. Bryan Walsh- The Detox Doctor on the Four Phases of Detox

Dr. Bryan Walsh, a former trainer, bodybuilder and expert on detoxification. Dr. Walsh goes deep into the science of detoxification including the four phases of detox, best practices to optimize your bodies natural way of eliminating toxins and the nutrition behind detoxification. Dr. Walsh is the author of the Fat Is Not Your Fault and Metabolic Fitness plans and shares some great, practical tips on detoxing for muscle gain, fat loss and more. Listen to the very end to hear Dr. Walsh’s best resources to educate yourself on health and wellness. Time Stamps: 3:10 - The reason Dr. Walsh started his career in healthcare and what keeps him motivated in his research. 4:55 - Phase zero and phase 3 of detoxification. How Dr. Walsh came across these phases and it changed his career trajectory. 9:12 - Everyone is toxic! How do we limit our exposure and detoxify from that toxicity. 11:34 - Do we know that the toxins in our body are effecting our biochemistry and is it dose dependent? 14:56 - Things to avoid. The different types of endocrine toxins. 18:57 - What are the phases of detoxification? 23:40 - Reasons to support the phases of detox.

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@therock on Instagram: “Do not go gentle. Solid results for our big @underarmour commercial. Good to align our brand of authenticity and disruption with their…”

19
FLEX on Twitter

Substitute post-workout sports drinks with these 5 fruits: http://bit.ly/2BIZDo2  pic.twitter.com/2c6eoARGvI

20
FLEX on Twitter

FLEX is the biggest authority on everything bodybuilding. Your source on training, diet, IFBB and NPC athlete profiles, contest coverage, and more.

21
FLEX on Twitter

20 pro tips on how to get HUGE!: http://bit.ly/2ipj0Yt  pic.twitter.com/eY2WKfrPGp

22
FLEX on Twitter

You can add location information to your Tweets, such as your city or precise location, from the web and via third-party applications. You always have the option to delete your Tweet location history. Learn more

23
FLEX on Twitter

Shoulders are complex – here are 6 exercises to hit all three heads: http://bit.ly/2BEhwCb  pic.twitter.com/trtAV3W0aF

24
shawn ray on Twitter

Join us for our Live Webcast next weekend on GENERATION http://IRON.com  #bodybuilding # #bikini #figure #physique #classicphysique #ohio # #webcast @GenerationIron @ArnoldSports pic.twitter.com/bMJt2q7FHS

25
Tip: Eat More, Get Ripped | T Nation

Restricting calories, or burning more through exercise, is really the only way to lose fat. No matter the diet plan, they all have you cutting back on calories one way or another. But if you've been reducing calories for months and the fat loss has come to a halt, then it's time to start reverse dieting.

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12 Things Every Man Should Know About His Penis

Penises are important in many ways. They are a symbol of manhood, play a big role in procreation, and are something worth paying attention to if you're curious about your overall health. You may think you know everything there is to know about this very special guy part (at least when it comes to your own) but some of these facts may still surprise you.

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Tip: Build Quads & Glutes, Even With a Bad Back | T Nation

Don't be concerned that you won't stress the legs enough. Besides training the quads and glutes, this exercise will force you to integrate your whole body. You can also push with more power and even run with the sled, but going slow and controlled is the first variation you should try when substituting the squat.

28
9 Ways to Increase Sexual Stamina

Stamina is a hot topic when it comes to men and sex. If one were to believe everything written on the web, a man who can last a long time in bed is the gold standard of doing it. For some people, long sessions in the sack are exactly what they need to feel satisfied but not everyone defines stamina the same way and, what’s more, for many, it doesn’t hardly matter. Anyone who wants to actually improve their performance in bed should think more holistically because sex isn’t something that can be separated from the rest of life.

29
Shawn Ray on Instagram: “Will the 2017 Arnold Classic Champion, Cedric McMillan retain his title this weekend in Columbus, Ohio? Join us or watch Webcast LIVE at…”

30 2018 Arnold Classic - Is Cedric McMillan the 2nd Coming of Arnold?

Certainly, you have heard the various and often-repetitive laments and complaints about modern-day bodybuilding and the physiques that represent the top echelon of the sport now. Both older fans as well as younger ones who know their bodybuilding history feel that the beauty and aesthetics that once made the sport great have given way to bulky, distorted caricatures. Today’s champions are cookie-cutter, overblown grotesqueries with bloated bellies and lumpy body parts, with one nearly indistinguishable from the next. Maybe this is true in many cases. But then there is Cedric McMillan. Cedric doesn’t look like anyone else competing today. With his classic shape, marked by sweeping, round muscle bellies, a perfect structure and a stunning V-taper, McMillan’s physique is far more reminiscent of the greats of a bygone era. To be more specific, it’s eerily similar in many ways to that of the great seven-time Mr. Olympia Arnold Schwarzenegger, who not coincidentally, is a fan of Cedric’s and sees him as the ideal body to represent the sport he still loves passionately and promotes on six continents.

31
Supplements on a Budget | Brain Gainz

Are you looking to get all the GAINZ without the cost? Alec and Tyler are here to teach you which supplements are essential and which ones are most cost effective ► 20% Off MuscleTech Supplements: http://bbcom.me/2FznOoN | Alec Heersink | • Compliance • Product Testing Specialist • Active Bodybuilding Competitor | Tyler McGlasson | • Compliance and Science • Claim Substantiation • Ingredient Research | Creatine | • Most studied sport nutrition supplement available • Widely supported as efficacious for pennies per serving • Dosing • Loading versus not loading • Safety | MuscleTech Creatine Products | ► Platinum 100% Creatine: http://bbcom.me/2F1yEmF ► Creactor: http://bbcom.me/2F0n7Uz ► Cell-Tech Hyper-Build: http://bbcom.me/2EXJh9L | Protein | • Foundation of muscle building • Gives your body the amino acids it needs to get bigger • Helps with body comp regardless of low carb/low fat • Tons of flavors and textures • Different forms such as Whey, Casein, Iso, blends, beef, plant | MuscleTech Protein Products | ► NITRO-TECH: http://bbcom.me/2F24gsk ► NITRO-TECH 100% Whey Gold: http://bbcom.

32
Muscle & Performance on Twitter

Improve your squat strength — and build more muscular legs in the process — with this twice-a-week training plan. http://bit.ly/2dNVUsa  pic.twitter.com/vyN0Nb0OYD

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Shawn Ray on Instagram: “Looking forward to taking to the Mic for the Amateur Arnold Classic Mar 1-3 in Columbus, Ohio! Celebrating 30 Years of the Arnold Sports…”

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The Ultimate Sandbag Workout You Need to Try Right Now

What it lacks in elegance, this sandbag makes up for in utility. Because the nature of sand is to shift, get ready for a workout that tests your strength, balance, and patience.

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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!

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Tip: Take This to Increase Testosterone by 24% - Biotest

However, not many of us are willing to eat the amounts of food it would take to get us to a gram of magnesium (e.g., about 10 cups of seaweed). Secondly, there's no way of guaranteeing the exact amount of magnesium you'd be getting from these foods since many otherwise nutrient-rich foods are actually nutrient poor because of variabilities in soil and growing methods.

37
Frank Bill on Twitter

Interview with me ranting about the world & discipline something I don’t do much of, I also mention @ZEvenEsh @BeardedBeastofD @joerogan @jockowillink for keeping me motivated with strength training & running & writing kickass books! http://crimespreemag.com/frank-bill-the-man-the-myth-the-legend-by-dave-wahlman/ …

38
『アーノルドクラシックいよいよ今週末』

今日(月曜日)はトレーニング休み、ここから筋肉、肝臓中のグリコーゲンを枯渇させるカーボディプリーション開始。水曜日午後から今度は炭水化物を大量に摂取するカーボローディングを行う。いわゆるピーキングというやつだな。もういつでもステージに立てる状態だけどここから数%でも良くしていく!

39
The Lost Art Of Bodybuilding Posing | Bodybuilding Chronicles

This is why you should care more about bodybuilding posing. There seems to be a huge disconnect in bodybuilding these days - and that has to do with the art of bodybuilding posing. As physiques have become more massive and the expectation has changed as to what the ideal physique should be in Men's Open... so too has the expectation changed for posing in the sport. So long as the mandatory poses are hit on point then there's no need for the "artistry" of the pose. The Golden Era was a time when the mandatory poses were hit but there was also an art in between each pose. An exciting journey of movement in tune to the music that lead the audience's eyes from pose to pose flawlessly. Times have changed and while the Arnold Classic competitions have changed their rules recently to focus scoring more on posing... things are still very different from the way it used to be. The biggest question is - do the fans really want the art of the pose? Or is the ever pushing boundaries of mass monster physiques enough to keep their interest? Shawn Ray breaks down the lost art of posing and talks about how, whether fans know they want it or not, it's an important part becoming a legendary competitor.

40
Shawn Ray on Instagram: “NPC Strong since 1982💪🏽🎉 #npc #bodybuilding #shawnray #ifbbproleague”

41
Muscle & Fitness on Twitter

#EliminationChamber We'll bet that @RondaRousey 's rivalry with @TripleH and @StephMcMahon won't end with a broken signing table. http://ow.ly/YorT30iCIkL 

42
Bodybuilding.com on Twitter

Start Your Week With Westside! Heavy lift on the calendar? Warm up by going deep into the mecca of strength with Vice Sports' new Westside documentary. #Bodybuildingcom #BuildYourBody Watch Here: http://bbcom.me/2HNvmoI  pic.twitter.com/TK9cfqGBYo

43
72-Mike Mutzel- Living for Your Evolution

Lean into your evolution. Mike Mutzel goes in on how looking at our past is key to being healthy in the present. Ben and Mike discuss how getting outside, eating whole foods, and a seasonal diet can hack your evolution. Congrats to iTunes listener BagsJens! You have won our December/January contest from ATP Labs! Time Stamps: 2:30 - Daily rituals to improve your life. 4:15 - How daily sunlight is necessary for your body to function properly and how to supplement for sun when you can’t get outside. 10:47 - Changing your physiology and psychology, getting back to nature to supplement your body. How whole foods can provide the quality of nutrients that optimize your health. 13:50 - Get outside! Diversifying your diet, environment and growing your own food is key to a healthy gut. 17:00 - Seasonality and your diet. Eating locally and seasonally can optimize your nutrition. 22:30 - Inflammation, the micro biome, and catabolism. 25:05 - The Belly Fat Effect, food comas and metabolic endotoxemia. The effects of excessive carb-loading on inflammation. 28:50 - Health and the body builder diet.

44
@therock on Instagram: “Most fun I’ve had in a very long time. Promoting my movie #RAMPAGE with my stunt double - the legend himself Conan O’brien @teamcoco. And a…”

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Shawn Ray on Instagram: “#Repost @arnoldsports with @get_repost ・・・ #ASF2018 #Arnold30 #Celebrating30Years @midwaylabs #generationiron #shawnray”

46
Tip: The Deadlift & The Nervous System | T Nation

We're talking about 10-30% more in most cases. I'm talking about raw lifting, not using a squat suit and knee wraps, which help the squat a lot more than the deadlift and can give you false ratios. Of course, you lift more weight in the deadlift than in the squat because of leverage reasons, but also because more muscles are involved. More weight equals more neurological demands. It also means more stress on the skeletal and hormonal systems. All of these to make the deadlift more systemically demanding.

47
Sexual Fetishes: What You Need to Know

By their very nature, fetishes are challenging to study or learn about. They are a departure from the norm in an area of life that most people are already uneasy discussing. Few studies on fetishes exist and that leads to a lot of misunderstanding. For example, there aren’t exactly “common” fetishes. “Unless you get pretty deep into the field, you’re going to have this misconception that oh, people are into this or into that. It’s much more complex than that,” says Tiger Devore , clinical psychologist and certified sex therapist. In most cases, people’s fetishes are highly specific and, therefore, a dozen people with leather fetishes might all have very different preferences. Here, we have Devore guide us through some things we should all know about fetishes. 

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39 Great Whiskeys You Can Buy at Your Liquor Store Right Now

Here’s the truth about most “Best Whiskeys” lists you’ll find online: a slideshow of rare Pappy Van Winkles and Macallan Lalique releases aren’t going to help you on a Friday afternoon at your local liquor store, when you’re trying to find something great to sip on through the weekend and beyond. With that in mind, we created this list: our comprehensive guide to the whiskeys that are worth buying now—that you can actually buy right   now . Whether you’re looking for massive peat smoke for a fireside winter night, an easy summer daytime sipper on the rocks, or a bold budget bourbon for a batch of Old Fashioneds, we’ve got the perfect bottle for you.

49
Muscle & Performance on Twitter

Top 10 Best Biceps Exercises: The (nearly) definitive ranking of the best biceps moves ever devised. http://bit.ly/2xez97Z  pic.twitter.com/qU7TLA5IdZ

50
T NATION on Twitter

Get every article, tip, and program delivered right to your inbox. Sign up for the free Weekly Dose newsletter here: https://mailchi.mp/t-nation/the-weekly-dose-ckiwi7vbw7 … pic.twitter.com/GSyO3A4Y3V

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57 Tip: A Recovery Protocol for Power Athletes | T Nation
58 Biotest on Twitter
59 Mr. Olympia LLC on Twitter
60 Tip: 3 Unique Fat-Loss Tips | T Nation
61 Shawn Ray on Instagram: “Join us next week in Columbus, Ohio for the 30th Arnold Classic and Reunion of Past Champions! Plus, watch the LIVE Webcast on GENERATION…”
62 Born Fitness Recipes: Banana Chocolate Peanut Butter Protein Pancakes
63 EliteFTS on Instagram: “Great picture! #Repost @kyle_wurzel with @get_repost ・・・ I think I could have a future in fitness product shots 🤔🤔 ➖➖➖ @phdeadlift…”
64 shawn ray on Twitter
65 Lifters Over 30 Need to Get Real | T Nation
66 Break Your Attachment To Exercises If You Want To Grow
67 Kai Greene on Twitter
68 78- Josh Bryant- Jailhouse Strong, The Training Methods and Mindset to Become the Best in the World
69 Episode 8: Should Steroids Be Legalized? | The Breakdown
70 Mr. Olympia LLC on Twitter
71 Joe Rogan on Instagram: “It’s so easy to not workout. There’s always this nagging voice telling you, “you’re busy, you don’t have to do this. It would be fine if…”
72 Muscle & Performance on Twitter
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74 You Have To Want It More Than You Are Afraid Of It
75 Gogi Berry Quinoa Breakfast Bowl
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79 Notre Dame Football on Twitter
80 Fat Loss Rules: Grains and Weight Loss (A Twisted Relationship)
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82 Found from the 2016 archives - Dallas McCarver & Flex Lewis train Arms during Hurricane Matthew
83 @therock on Instagram: “You hope there’s never an emergency where you never have to deploy the skill. Since we have another baby girl on the way - I wanted to make…”
84 Official Muscular Development Magazine
85 Jeremy Frisch on Twitter
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92 2018 Arnold Classic Predictions: Here’s Who Will Win! - Old School Labs
93 https://www.ironmanmagazine.com/distraction-techniques-against-junk-food-cravings/
94 EliteFTS on Instagram: “#Repost @sambrownstrength with @get_repost ・・・ Early morning squats with @amandarigbyrd. Rocking the new @elitefts Premium Charcoal…”
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96 Goblet Squats