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Steve Cook Smashes Arms And Shoulders

Big is good, but big and strong is even better. Build a set of seriously strong shoulders and arms with this superset-based video workout from Steve Cook!

John Cena Slams The ‘Horrible’ NFL Combine Bench Test

The WWE superstar knows a thing or two about strength tests—and he wants the league to “step its game up.”

Optimus Prime is a Complete A**hole In New 'Transformers' Trailer

Mark Wahlberg has a lot on his hands as Optimus Prime looks like he’s on a mission to destroy everything.

Shawn Welcomes New MD Online Editor Ron Harris - Unleashed Ep. 17

In episode 17 of Shawn Ray Unleashed, Shawn welcomes long-time employee Ron Harris to his new position within the company: MD Online Editor.

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Top News
1
Skinny Guy's Guide To Gaining Weight!

You must think outside the box and give up the excuse of being a "hard gainer." It is time to stop listening to all the naysayers who have told you that is impossible to gain weight because of your genetics. Regardless of what you have been led to believe, you do have the potential to build an impressive physique that turns heads and even intimidates!

2
4 Stretches To Combat Shin Splints

If you've ever suffered from shin splints, you know how they can leave you hobbling like a peg-legged pirate. Help prevent unnecessary pain and reclaim your smooth stride with these moves!

3
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

4
EGGS-actly What You Need To Build Muscle!

Now before you get scared and say what about the fat that eggs contain, let me break it down for you. The white part of the egg contains no fat what so ever, on the other hand, the yolk of an egg (yellow) contains about 5 grams of fat BUT only a small proportion of this is saturated fat (Bad Fat) - about 1.6 grams. Bodybuilders seeking to bulk up muscle are in particular need for fat in foods at a time when they have high-energy requirements for growth but limited appetites.

5
Tip: How to Make Trashcan Chili | T Nation

Toss in a handful of spinach (fresh or frozen), bell pepper strips, okra, squash, and damn near anything else. This is an easy way to sneak in more nutrition, even if you dislike veggies. It's also an easy way to clean out your fridge of odds and ends. Got a leftover carrot? It goes in. A quarter bag of frozen zucchini? Into the pot it goes. A slice of cold pizza? Yeah, don't use that.

6
Tip: The Sweeping Deadlift for Strong Lats | T Nation

The sweeping deadlift is one of my favorite overall exercises. Basically, it's a deadlift (or snatch deadlift which involves the lats even more) where you attach a resistance band to the bar and a post in front of you. The band is actively pulling the bar away from you so you need to engage the lats to keep the bar close to your body.

7
The 10 Best Ways to Build Your Back | T Nation

I'll even round the upper back (thoracic flexion) slightly at the bottom of the lift to accompany the spreading of the scapulae and then extend the t-spine at the top to accompany the adduction of the scapulae. Try this and see if you prefer it. Do 3 sets of 10 reps with 1/1/1/0 tempo. Typical loads are 60-100 pound dumbbells. – Bret Contreras

8
IIFYM: The Good, Bad, and the Ugly | T Nation

The calories you get from protein actually make the body work to break them down. So eating a 400 calorie plate of fish is going to be dramatically different than eating a 400 calorie plate of pasta. A calorie is not just a calorie because of what happens to your body and your appetite as a result. And while most IIFYM dieters know the value of protein, this blows up the debate coming from people who say that a calorie is just a calorie.

9
The 7 Fat-Loss Mistakes You Won't Make This Time

Too often, butter is the face of fats. It can have a place at your table, but put your focus more on healthy oils, avocado, eggs, cheese, nuts, and of course, fatty fish. Just don't make the mistake the last generation did and reach for the margarine, which often contains trans fats. "This is the artificial, man-made fat," Wittrock says. "Avoid it at all costs. While they're derived from naturally occurring fats, trans fats were engineered industrially about six decades ago and expanded to use in margarines, snack foods, packaged baked goods, and in the frying of fast foods.

10
Tip: The Two Fats That Boost Testosterone | T Nation

If you're an athlete who wants to increase testosterone levels, make coconut oil or olive oil your main source(s) of fat. Cook with either of these oils, add them to your protein shakes, drizzle olive oil over your cooked vegetables, add coconut oil to your coffee, or even eat a tablespoon of either in-between meals, which, in addition to allowing you to produce more testosterone, will also help quell hunger.

11
The One Supplement You Can't Live Without | T Nation

It's hard to find a good supplement for fat loss that doesn't have stimulating effects. I'm very sensitive to certain stimulants and Indigo-3G® isn't a thermogenic; it doesn't contain any stimulants, therefore it doesn't cause the jitters or the crash that can come after it. It makes you feel like a machine in the gym. The muscle pumps are unreal and I don't experience any drops in energy during my training sessions.

12
3 Exercises for a Strong Lower Back

One of the easiest body parts to injure is most certainly the lower lumbar (lower back). The word lumbar is derived from the latin word lumbus, meaning lion, which is fitting since many guys get injured while trying to unleash their inner jungle cat - allowing their egos to push more weight than their bodies can handle. Throw in a dose of bad form and you've got the perfect storm for a weightlifting related injury.

13
Live It, Love It

A great thing was the pace of my progress, and the time I allotted to it was of my own making. That’s what I urge each FLEX reader to do. Set your own goals, apportion the correct time to work for those goals and then enjoy! I can think of no better way to embrace life than to bodybuild. The act of building and strengthening one’s muscles through training and sound eating habits is an affirmation of the miracle of the human body itself. Ways to do that are abundant in the pages of FLEX. In this month’s issue, for instance, we have a feature on Mark Dugdale and Troy Alves training for a classic V-taper physique; an article on the lowdown on which supplements will boost the effects of a lowcarb diet; and the continuation of the Brute Strength Program and its radical approach to muscle and power gains.

14
Velocity Diet® Plan - The New Science of Rapid Body Transformation - Biotest

The Velocity Diet is a science based, rapid body-transformation program that's so powerful and so effective that results border on being unbelievable. But this system is not for everyone.*

15
Get 25% Stronger in 12 Weeks

The third and final phase of the “25% Stronger” program helps you max out your strength levels by gradually decreasing the volume of your workouts while increasing the amount of weight you move. You’ll begin the last phase at the top end of the strength range (seven reps). Each week, you’ll perform fewer sets and reps - five of five, four of four and finally the last week in which you perform three sets of three - so your body is fresh for the final tests in Week 13.

16
Tip: 3 Rep Ranges for Bigger Biceps | T Nation

If you always do 3 sets of 10 for biceps, you're missing out on some serious arm growth. Here's a better plan.

17
8 Ways to Burn More Fat

Most think of altering the metabolism as “boosting it,” but there are things you can do that also change the way the body handles food. For example, simply by taking a fiber supplement, you can alter the way your body handles carbohydrates. Fiber stimulates carbs to bypass fat storing pathways, which in turn means they ultimately head down other pathways for muscle fueling or building. There you go — a simple nutrition step to modify your metabolism.

18
Tip: The Two Fats That Boost Testosterone | T Nation

If you're an athlete who wants to increase testosterone levels, make coconut oil or olive oil your main source(s) of fat. Cook with either of these oils, add them to your protein shakes, drizzle olive oil over your cooked vegetables, add coconut oil to your coffee, or even eat a tablespoon of either in-between meals, which, in addition to allowing you to produce more testosterone, will also help quell hunger.

19
The 10x10 shred extension workouts

Whether you've heard of it or not, German Volume Training, or GVT for short, has been around the weightlifting world since the 70s. The idea between GVT is to overload your muscles with extreme volume, but with fewer exercises. The traditional setup you'd see would most likely be three main, compound exercises performed for a total of 10 sets at 10 repetitions each. Between each set you'd see a modest amount of rest—roughly a minute or two. And, as expected, the amount of weight used would need to be on the lighter side or else you'll burn out early. On paper, it doesn't sound too bad, but you'll soon realize that 300 reps is a ton of reps, and even more so when they are big-boy exercises. You may also see a couple isolation exercises thrown in for 3 sets at 10 repetitions each. For this particular mini-plan, we've modified traditional GVT. It's somewhat of a mutant.

20
Deadlift Form Check

Hey! Form is looking good. You're right... turning your knees out will take some time to get used to but just keep practicing. I can't see your feet, are your toes pointed out slightly?

21
The top 15 pushup variations

From the pushup position, lift your hips as high as they can go while keeping your legs and back straight with the top of your head pointing downward (you want to make a triangle shape out of your body). Push your body up and down, activating your shoulders.

22
5 Reasons Your Deadlift Sucks

The deadlift is not a squat. Do not attempt to start in a full squat position. Your hips should be higher, closer to a half squat position, with your shoulder blades over the barbell at the start. If you start too low, the barbell will end up too far in front of your body (not good for your back) and put you in a much weaker position.

23
Weekly Twitter Giveaway Terms And Conditions

Eligibility:  The Bodybuilding.com Twitter contest (the “Contest”) is open to Twitter members who are eighteen (18) years of age and older at the time of entry (“Contestant”). Membership and enrollment in Twitter are free. Contest is open only to legal residents of the United States and the District of Columbia (excluding Puerto Rico, Samoa, Guam, the US Virgin Islands and any other U.S. territories and protectorates, and individuals with an APO or FPO military address). Contestants may not be members of any guild, union, or other organization that may prohibit them from participating in this Contest and that would restrict, require due payment or otherwise have the right to oppose such Contestant’s participation in this Contest. Employees, contractors, members, and agents of Bodybuilding.com, LLC, Liberty Media Corporation (and companies owned by Liberty Media Corporation), and members of their immediate family (including spouses, parents, siblings, children, and their respective spouses) and persons living in the same household with any such individual are ineligible. In order to be eligible, Contestant must follow these Rules.

24
shawn ray on Twitter

Great Job On "Good Day LA News" this am! Asia Monet shared her new Fashions available at Target Stores Nationwide! http://www.target.com/  pic.twitter.com/pKkVcsPrRY

25 02-04-2017 - Here is your workout for this weekend

Here is your workout for this weekend Sent Saturday, February 4, 2017 View as plaintext

26
PRE-KAGED by Kaged Muscle at Bodybuilding.com - Best Prices on PRE-KAGED!

When I filmed the Muscle Building Video Trainer, I felt some insecurities and self-doubt about whether I could add the 12 lbs of muscle I had planned to put on over the 12-week series. I hadn't weight trained in 4 months following my pec and hamstring tears from my snowboarding accident. Although I was coming from a large deficit, I was in a strong place by being surrounded by the best supplement, nutrition and exercise scientists in the world. Doubled with my motivation, drive, and mental intensity, I was able to surpass my expectation by weighing in over 20 lbs heavier with evidential fat loss. The proof is within the unadulterated daily videos on Bodybuilding.com where people can see me transform in real time.

27
Easy Gains for the Hardgainer

An individual who has a naturally “smaller” frame and lighter bone structure, and carries little body fat and muscle. Beginning your bodybuilding journey with this somatotype isn’t exactly ideal, but you could be in a less favorable position— as in, the polar opposite body type. Keep in mind, people’s somatotypes—ectomorph, endomorph, and mesomorph—are not cut and dry, meaning certain individuals can fall somewhere in the middle of a somatotype. First, a quick overview of the three somatotypes and their accompanying characteristics.

28
Dwayne Johnson on Twitter

"You don't get to say that, you're just tan" ~ Mitch Our new #SuperBowl spot. Enjoy! #Baywatch MAY 26th pic.twitter.com/AKXTgJDpwq

29
Tip: Isolation Exercises vs. Big Lifts | T Nation

If you're wanting muscle growth, don't rely only on big compound exercises. Sure, compound multi-joint exercises offer the most bang-for-the-buck in terms of gaining usable strength, but that's not the main goal of someone wanting to build muscle. It's just a neat side effect of pursuing your main goal.

30
Tip: Heavy Negatives & High-Rep Finishers | T Nation

Unfortunately, heavy negatives can also be quite dangerous to perform even with competent spotters. This is why I recommend the Power Rack Eccentric Potentiation (PREP) protocol. It's the safest, most effective, and also most practical method for doing heavy negatives. Here's one of my NFL athletes Jarius Wynn using it:

31
The Timeless workout program: 5 routines where old school and new school collide

Timeless is for the guy that just wants to go to the gym and lift. Plain and simple. It's a program that will build muscle and burn fat the way the old-school guys would do it.

32
The Vision Board Podcast - Home

33
Sagittarius Horoscope for Saturday, February 4, 2017

Saturday, February 4, 2017 - You can't wait to make the most of the upcoming weekend, whether you're spicing up your romantic life or singing karaoke with your best buds. Your heart is set on celebrating life's pleasures, but be aware that things you say in the heat of passion might weave webs which could trip you later. Pacing yourself is a smart strategy if you want the good times to last. The key to keeping your equilibrium is knowing when you've lost it. Counterbalance playtime with self-care to maintain optimum health.

34
Tip: Your PR Isn't That Important | T Nation

Nervous systems get fried, injuries are racked up, and once recovered, the typical behavior is to go right back to the lifts, rep ranges, and variations that caused the injury in the first place. What's the sense in trying to push strength PR's if it continues to leave you in a weakened, less capable, or hurt state?

35
Instagram photo by Shawn Ray • Feb 3, 2017 at 11:51pm UTC

36
Tip: Build Quads Without Knee Pain | T Nation

Got knee pain or recovering from an injury? You don't have to watch your quads or your leg strength dwindle away. Try these 3 moves.

37
Dwayne Johnson on Twitter

"You don't get to say that, you're just tan" ~ Mitch Our new #SuperBowl spot. Enjoy! #Baywatch MAY 26th pic.twitter.com/AKXTgJDpwq

38
Hormone Control

A number of bodybuilders have e-mailed me requesting the same thing: “Can you check out my precontest diet?” Time and again, their approach to dieting is the same: no carbs. A no-carb or very-low-carb plan can be effective — it almost always means fewer calories, so that’s a plus. It also means insulin, a potentially fat-storing hormone, is controlled. But it doesn’t guarantee a ripped fat-free physique. Getting ripped is about controlling calories while simultaneously keeping hormones in balance. That’s what this article is about — providing the guidelines for a hormonal profile that will keep your metabolic rate humming to burn bodyfat. Here’s the data on six main hormones you need to know about.

39
10 bodyweight abs exercises you’ve never tried

How to do it: Start in a high plank on your hands with your arms straight and feet shoulder-width apart. Bend one arm to bring the elbow and forearm to the floor. Bring the other arm down so you're in a low plank position with your forearms on the floor (elbows on the ground directly under your shoulders). When you bring your forearms to the floor, your elbows should be placed where your hand was previously. Push back up to the start position, placing each hand where your elbows were. Repeat this movement, alternating which side you lower first, for 1 minute.

40
6 Techniques to Build Your Dream Physique Fast

The biggest difference between how my amateur and pro clients use these multipliers is how many they employ in one workout. An amateur might use one of these techniques in a workout, but pros use several techniques in a workout, such as partials, negative reps, and flexing. For the average bodybuilder, I recommend using one multiplier per workout. Over the course of time, incorporate all six of these intensity multipliers in your training to make gains like a pro.

41
8 Ways to Build Shoulder Strength and Stability

Follow these tips to save your shoulders so you can keep going strong at the gym.

42
8 Best Non-Bench Chest Exercises

Just because it’s chest da y doesn’t mean you're relegated to park your backside on a bench for your session. While the bench is a valuable tool for overall chest strength, it can place excess stress on the delts, which can be tough for those with injured shoulders. For pure pec muscle growth, there are several exercises that will get you off the bench and on your way to chest growth in PECtacular fashion.

43
BPI Sports Best BCAA Shredded at Bodybuilding.com - Best Prices on Best BCAA Shredded!

My name is James Grage and I am no stranger to adversity. After surviving a car accident that ejected me 95 feet from my demolished car, I was told by doctors that my body would never be the same again. Taking that challenge head on, I made it my mission to get back in the gym, build myself back up, and improve the quality of my life. I started with eating the right foods and taking the right nutritional supplements. With all the hard work, sweat, and tears that I was putting in, I needed to know, without a shadow of a doubt, that the supplements I was taking were working as hard as I was. That the ingredients that I was putting into my body were clean, pure and effective. Unfortunately, I always doubted that I was getting the quality that I desired.

44
Instagram photo by Mr. Olympia LLC • Feb 5, 2017 at 3:26am UTC

45
10 Tips for Endurance Training

Just buying a workout shoe you found on the sale rack at your local sporting goods store is not always the best option. You need to find a shoe that fits your foot correctly and that is right for your respective endurance sport. Instead, find a store that has someone who can help you get set up with the right shoe. Depending on your training level, you may need anything from a minimalist shoe to a stability shoe. In order to optimize performance, make sure the shoe fits you.

46
Superset Chest Annihilation Workout

When approaching the Superset Chest Annihilation workout, my only thought was to try and hit the chest from every angle - which meant using different angles on the bench and both dumbbells and barbells. The goal was also to build more muscle and strengthen the chest , triceps, shoulders, and back - the muscle groups you need to develop to get a big bench - so I had to program a variety of rep schemes (sets x reps), loads (weights used), and intensities (short rest periods combined with higher rep sets). This workout can only be completed if your mind is strong and you stay focused until the end.

47
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

48
MHP BCAA XL Energy at Bodybuilding.com - Best Prices on BCAA XL Energy!

BCAA-XL ENERGY delivers 5g of branched chain amino acids (BCAAs) with over 4g of the anabolic trigger leucine - 19% higher than the leading brand. BCAAs, and in particular leucine, are crucial for stimulating muscle protein synthesis to promote muscle growth, strength and recovery so you can survive the rigors of your intense training.*

49
10 Ways To Burn Fat And Keep It Off For Good

Running for an hour may burn more calories than a one-hour strength workout, but weight training causes you to keep burning calories for days after the workout is over. Repairing and rebuilding the damaged muscle fibers requires energy—that is, the calories you’re consuming, which might otherwise be stored around your waist. On top of the metabolic effect, weight training boosts your natural fat-fighting hormones like testosterone and growth hormone.

50
Zach Even - Esh (@zevenesh) • Instagram photos and videos

51 Trap Bar Farmer Walk | Zach Even-Esh
52 Your 3 Biggest Triceps Training Problems, Solved
53 The 4 Obstacles Every Dieter Must Overcome To Succeed
54 Steinar Bergstøl on Twitter
55 My Back Workout
56 T NATION on Twitter
57 15 Most Important Exercises For Men
58 3 Post-Workout Nutrition Rules You Can Probably Break
59 Men's Fitness on Twitter
60 5 Ways To Train With A Partner
61 Blow Up Your Bench for a Massive Chest
62 Get 25% Stronger in 12 Weeks
63 Muscle detailing: The ultimate workout for a chiseled, v-tapered back
64 The 10 Greatest Bodybuilding Career Turnarounds of All Time
65 Should Training Target Fiber Types?
66 Military Presses vs. Behind-the-Neck Barbell Presses
67 10 everyday objects that double as workout equipment
68 The 10 greatest chest press variations of all time
69 6 beers perfect for day drinking
70 DIY LEGO Batman Batcave with My Sister!
71 7 Muscle-Building Super Bowl Eats
72 Tip: The Sweeping Deadlift for Strong Lats | T Nation
73 10 Best Old School Exercises
74 Dwayne Johnson Gets in the Ring for 'Fighting With My Family' Wrestling Film (Exclusive)
75 Tip: Rethink the Dynamic Effort Method | T Nation
76 Target launches 'Art Class' kids fashions
77 http://www.ironmanmagazine.com/the-right-way-to-cheat/
78 The Best Damn Workout Plan For Natural Lifters | T Nation
79 Tip: Frontload Your Lunge for Better Quads | T Nation
80 http://www.ironmanmagazine.com/cockroach-milk/
81 http://www.ironmanmagazine.com/from-the-er-to-pr/
82 http://main.poliquingroup.com/ArticlesMultimedia/Articles/Article/1337/Why_You_Should_Not_Train_Strength_Cardio_At_The_Sa.aspx
83 Power Lifting on Twitter
84 http://www.ironmanmagazine.com/turning-back-the-muscle-clock/
85 Tip: Do This Hybrid Exercise for Delts and Traps | T Nation
86 http://www.ironmanmagazine.com/five-foods-for-fat-loss/
87 http://www.ironmanmagazine.com/athletic-abs/
88 Instagram photo by Shawn Ray • Feb 6, 2017 at 9:34pm UTC
89 AMC Theatres on Twitter
90 Men's Fitness on Twitter
91 http://www.ironmanmagazine.com/intention-versus-motivation/
92 We Asked 20 Men: Would you date a woman with better abs than you?
93 Dwayne Johnson on Twitter
94 Dwayne Johnson on Twitter
95 Dwayne Johnson on Twitter