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Stop Maxing Out! Lift This Way Instead

Would you put your 1RM squat or bench on your driver's license if you could? Then this wake-up call is for you. Here's a better way to get stronger than grinding through nose-bleed singles every week or month!

Kizzito Ejam's Chest And Shoulder Smash

Muscle up both beach muscles at once with this novel workout.

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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1
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

2
Making Volcano Traps Erupt

Here’s the bad news: You can’t have great traps without them. Now for the good news: They’ll give you the thickest and highest traps possible. “Deads” are the perfect trapezius exercise, because they combine all total-mass principles for this fractious bodypart: maximum poundage, full range of motion, and intense stress on the traps through all dimensions and from top to bottom. As you start the lift, you’re bent over, which pulls your traps forward and stresses them over their entire area of mass, from bottom to top and side to side. As you raise your body, the stress moves progressively downward, from the top of your traps, across your rhomboids, pulling hard at the lateral extremities. At the top, you “lock out” the lift, shrugging your shoulders up and back, which serves as a peak contraction, especially for your upper traps. As you lower the weight, the entire process is reversed, but with the same beneficial effects. You can’t ask for more. Always do deads.

3
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

4
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.

5
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!

6
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.

7
The 4 Most Effective Supersets for Arms | T Nation

The biceps aren't just one muscle, but rather two muscle bellies that are located on the front side of the upper arm. But here's where everyone misses the mark – the long head of the triceps is another dual-joint muscle that crosses both the elbow and shoulder joints, meaning you must manipuilate the shoulder position in a biceps curl in order to target the strongest contraction and get the best activation possible.

8
Sticking Points

In this article, we detail ways to overcome a strength plateau for a specific lift, using the bench press as our example. Let’s say you want to set a new personal best for the bench press. Workout after workout, you pyramid up to 225 for six reps, but no matter how hard you struggle, you can’t do seven on your own, nor can you get six reps with more than 225. Sometimes you can get only four or five reps, but even on your best day, six is your limit. For both neuromuscular and psychological reasons, six is your Waterloo (orWeightloo). You’ve reached a roadblock. Here are seven routes for getting around it.

9
Create Massive Caps

Start your shoulder workout (when you are strongest and can go heavy) with multi-joint exercises, such as shoulder presses and upright rows to place greater overload on the muscles, specifically the middle and front heads, which can help to stimulate more growth. Then perform lateral raises, done for higher reps to place laserlike focus on the middle delts. Finish your workout with some rear delt raises.

10
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.

11
Friendly Competition/Challenge Thread

@T3hPwnisher I wanted to one up you because it took me so long to respond, but i took way too long lol. Definitely missed the 90 second cutoff. I'll have to try again with a visible timer.

12
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.

13
5 Amazing Health Benefits of Fiber!

Fiber's effect on satiety is usually attributed to two main factors: adding bulk to the diet and slowing down digestion. When you eat high-fiber foods, this increased bulk takes up more space in your stomach. This is directly related to fullness because your stomach is a "volume counter" rather than a "calorie counter." The more space you take up with food or fluids, the fuller you feel.[1]

14
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.

15
Muscle detailing: The ultimate routine to add definition to your arms

If you've managed to add some serious size to your arms, but want to hone in on the finer details—we're talking muscle definition that looks like it's carved from marble—these exercises are absolutely essential. They'll continue to build rock-solid muscle, but give you the subtleties that really stand out.

16
10 Best Muscle-Building Ab Exercises

Let's come clean from the start: We're not here to sell you on the single "best ab exercise ever." Too many organizations and authors have tried that, and the profusion of "winners" out there can make it confusing—especially because the studies backing them are always limited in one way or another. A few years ago, it was the bicycle crunch. Then it was the traditional crunch. Then it was the pike, the plank, the roll-out... We could go on.

17
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.*

18
Delight by FitMiss at Bodybuilding.com - Best Prices on Delight!

HELP! I don't know if you can comment back on here but I need to know if any one is experiencing the same thing as me.. Everytime I blend the ice and liquid separates. I use 8oz of water, 1 scoop and about 4 ice cubes. I haaaate this. It ruines my morning because I try to get it creamy and frosty ( I've read people compare the consistency to a Wendy's frosty) but I get clumpy ice at the top and the liquid at the bottom. It can't be my blender, it's new and its specifically for iced smoothies. So am I putting too much ice? Or is it the product. How much water and ice do you guys use? Or how do y'all get it frosty. Also, I have to shake it up right before every drink and that's so annoying. If this is just the way the product is this sucks.

19
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.

20
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.*

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
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

23
Tip: A Good Diet Goes Goofy | T Nation

I tried paleo for almost a year. I didn't go full paleo, keeping workout nutrition supplements in the mix, but I bought into some of it. I lost a little fat at first, then gained it back. Why? Because my weight-trained muscles were screaming for carbs. I ignored them and packed in more paleo fats and proteins. Then my workouts suffered and my gains stagnated.

24
High School STRONG | QnA | Zach Even-Esh

High School STRONG | QnA | Zach Even-Esh

25
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.

26
Tip: Rethink the Dynamic Effort Method | T Nation

Usually people who suck at exploding won't be able to produce enough speed with a barbell when doing dynamic effort work. They'd need to use about 30% to be able to be somewhat explosive, but then the force production will be too slow to be of any benefit to strength. Those people need to learn to be explosive first by doing jumps and throws. Once they're better at exploding and have gained strength, then they might think about doing dynamic effort work.

27
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.

28
The Vision Board Podcast - Home

29
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?

30
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.

31
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

32
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.

33
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.

34
shawn ray on Twitter

28th Arnold Classic Ohio Mar 2,3,4 & 5th comibgvto Ohio! Follow Exclusive Contest Coverage at MuscularDevelopment Online! pic.twitter.com/r2oNMJDtcJ

35
The 10 best workout challenges to put your body to the test

Let's put whatever workout routines you're following to the side right now—it's time for a challenge or break from the typical grind. These one-off workouts will test your muscular strength and endurance, and push you past pain thresholds. Sound a little too intense? That's OK. Take on each workout at your pace, focus on your form, and gradually make progress. Whether you're a beginner, intermediate, or workout-lunatic we're got a challenge to fit your abilities.

36
KING-SIZED Workout: The Split

Steve takes you through each day of his workout.

37
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

38
5 Worst Things to Do for Building Bigger Triceps

If I had a nickel for every time a person asked me to “make a muscle,” I would be one wealthy dude. The funny thing is, when I get that request I am always tempted to flex my back or calf since all they asked for was a muscle. Of course, however, I know what it is they want to see, and that is the biceps. But what most people don’t realize is that it is actually the triceps that create most of the arms’ mass, so when a lifter throws up an arm and puts on a gun show, they are actually gawking at more tri than bi.

39
Instagram photo by Mr. Olympia LLC • Feb 9, 2017 at 12:16am UTC

40
Tip: Master the Dip for a Big Chest | T Nation

Most people think the bench press builds the best pecs. Well, most people are wrong. The dip is better. And it can be a great triceps exercise as well, if you do it right.

41
Overtraining Prevents Muscle Gains

The answer is that you were overtrained. You never really thought it could happen to you, but it did. The lesson: Never, ever underestimate how truly diffcult it is to know when you’re training too frequently, performing too many sets for a body part, or, most importantly, are flat-out overtrained. While less-experienced lifters are the most vulnerable, even the most seasoned bodybuilders fall into this trap because it’s tough to let go of the twisted belief that more is better. So, before you get too caught up in adding more sets, more reps, or more frequent workouts with fewer days of, know that if you go that route, overtraining is just around the corner. It’s an unintentional form of self-inflicted bodybuilding suicide that all too easily goes unrecognized until suddenly it’s too late.

42
Continue to Bulk or Time to Cut? 21YO 5'10" 196lbs

I really appreciate the quick reply. Honestly I'm having an internal debate with myself. I want to continue to bulk and continue to add as much quality muscle as possible. But, I also really want to cut to see exactly where I'm at in terms of muscle vs fat. Is 250 even realistically attainable? Also, if I decide to compete. I want to make sure I have enough muscle when I cut down that low to not embarrass myself on stage and be competitive.

43
Dwayne Johnson Gets in the Ring for 'Fighting With My Family' Wrestling Film (Exclusive)

The film is inspired by the Channel 4 British documentary The Wrestlers: Fighting With My Family and tells the story of reformed gangster and former wrestler Ricky, his wife Julia, daughter Saraya and son Zak, who make a living performing in tiny venues across the country. Ricky and Julia want a better life for their children, and when brother and sister get the chance to audition for WWE it seems the family dream is coming true and all their troubles will be solved. However, Saraya and Zak are about to learn that becoming a WWE Superstar demands more than they ever imagined possible, both as athletes and siblings. Wrestling has always kept this family together — but now it could tear them apart. 

44
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.

45
6 Best Shoulder-Saving Exercises

Take a lacrosse or tennis ball and position it between a wall and the back of your shoulder blade. From there, move. Keep the arm straight and it over your head (flexion), down (extension), towards the midline of the body (adduction), and out towards the wall (abduction). Fix the ball in place and see what kind of pain free range of motion you can muster. Get creative. You can even form a 90-degree angle in your elbow and internally and externally rotate the shoulder. After moving the joint through every manageable position, move the ball slightly and try it again. Search for hot spots, “floss” the areas that don’t feel great and get ready to feel and move better.

46
Blow Up Your Bench for a Massive Chest

Almost anyone who has stepped foot inside a gym has made the bench priority one at some point. After all, a big bench equals a big chest. And who doesn’t want a massive chest that’s the envy of all? So why has an exercise that was once an, ahem , benchmark for strength and size been kicked to the curb like yesterday’s outdated software? Most people will tell you that they steer clear of it for fear of a torn pec or rotator cuff injury. That’s too bad, because the bench press is still the big daddy of upper-body exercises — as long as it’s done the right way. That’s where we come in. On the following pages, you’ll find a step-by-step guide to performing this exercise for both monster chest growth and a jaw-dropping retort to the inevitable — and annoying — question, how much do you bench?

47
8 Ways to Build Shoulder Strength and Stability

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

48
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.

49
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.

50
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.

51 8 Best Non-Bench Chest Exercises
52 Target launches 'Art Class' kids fashions
53 10 Tips for Endurance Training
54 Superset Chest Annihilation Workout
55 5 Reasons Your Deadlift Sucks
56 shawn ray on Twitter
57 Your 3 Biggest Triceps Training Problems, Solved
58 The 4 Obstacles Every Dieter Must Overcome To Succeed
59 My Back Workout
60 Build a Thick, Wide Back
61 15 Most Important Exercises For Men
62 3 Post-Workout Nutrition Rules You Can Probably Break
63 Get 25% Stronger in 12 Weeks
64 Muscle detailing: The ultimate workout for a chiseled, v-tapered back
65 DIY LEGO Batman Batcave with My Sister!
66 Tip: The Sweeping Deadlift for Strong Lats | T Nation
67 Instagram photo by Flex Wheeler • Feb 9, 2017 at 4:46am UTC
68 Shawn Rose on Twitter
69 Lena Headey, Nick Frost Join Dwayne Johnson in Wrestling Drama ‘Fighting With My Family’
70 Tip: Do This First When Training Calves | T Nation
71 Men's Fitness on Twitter
72 Zach Even - Esh on Twitter
73 Mike Pancake on Twitter
74 Dwayne Johnson on Twitter
75 http://www.ironmanmagazine.com/fitbit-meets-fitbite/
76 http://www.ironmanmagazine.com/peachy-keen-protein/
77 http://www.ironmanmagazine.com/pain-dont-hurt/
78 The 30-minute dumbbell workout program to build muscle
79 Tip: The Most Common Deadlift Mistake | T Nation
80 Men's Fitness on Twitter
81 MORTEN on Twitter
82 Workout!! bot on Twitter
83 Instagram photo by @iconmeals • Feb 8, 2017 at 1:36pm UTC
84 Instagram photo by Flex Wheeler • Feb 8, 2017 at 1:32pm UTC
85 Instagram photo by Zach Even - Esh • Feb 5, 2016 at 11:53am UTC
86 Men's Fitness on Twitter
87 Alex Gutierrez on Twitter
88 Flex Lewis Parts Ways with Supplement Company BSN | Flex Lewis
89 http://www.ironmanmagazine.com/the-right-way-to-cheat/
90 Tip: Frontload Your Lunge for Better Quads | T Nation
91 http://www.ironmanmagazine.com/cockroach-milk/
92 Zach Even - Esh (@zevenesh) • Instagram photos and videos
93 http://www.ironmanmagazine.com/from-the-er-to-pr/
94 Power Lifting on Twitter
95 http://www.ironmanmagazine.com/turning-back-the-muscle-clock/
96 Men's Fitness Wire on Twitter