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Return of The Golden Era Bodybuilding Workout • Zach Even-Esh

Golden Era bodybuilding is a far cry from many of the bodybuilding methods of today. A focus on free weights, heavy lifting, hard work on the basics and no fads. No fad diets or fad workouts. The bodybuilders from the 70s and prior never questioned if the basics of squats, deadlifts, rows and the like …

The 11 fastest, strongest, most ridiculously athletic NFL combine performances of all time

J.J. Watt, Chris Johnson, and Bo Jackson show what it means to be a workout warrior.

Why You Shouldn't Punch The Rock

The aspiring young actor must accept bitter news in this hilarious Seven Bucks clip.

Santi Aragon's Guest Posing Video | NPC Topamania Classic 2017

Having been compared to Frank Zane from back in the day, IFBB Pro Santi Aragon is four weeks out from competing in Classic Physique at the Karina Nascimento Classic. His inspired guest-posing routine at the 2017 NPC Topamania Classic is his own take on Rusty Jeffers version as seen on YouTube. Take a look and let us know what you think on the MD forum.

Will Harris' Chest Workout 1 Week Out | Arnold Classic 2017

Blasting through chest training one week out from the Arnold Classic, IFBB Pro Will Harris is coming out of nowhere and says people will be surprised by the package he is bringing! At age 55, he uses no fancy tricks -- just hardcore training -- and proclaims he has no problem competing with anyone, anywhere, anytime. Take a look at his intense workout and response to pertinent questions, then let us know what you think on the MD forum.

Arnold Schwarzenegger speaks out about big guts & bad posing!

Oftentimes, the masses can grumble in discontent about a state of affairs they are unhappy with for decades, yet nothing gets done until someone takes a stand and speaks out about changes that need to be made. For a very long time, bodybuilding fans have been disenchanted with the direction the sport and the top physiques have taken. Physique champions were once revered and admired for their mass, shape, proportion, and graceful posing presentation. As we know, as years went by, it began to be more about who was the biggest and most ripped, with other attributes trailing far behind in importance. Beauty and aesthetics were lost in the shuffle. Many fans simply lost interest in the sport altogether, while others remained, disgruntled with the current standards. Enter Arnold Schwarzenegger. Arnold is not only the most famous bodybuilder who has ever lived, he has also been a smashing success in the motion picture industry, government, and event promotion. Needless to say, when Arnold talks, and especially when he talks about bodybuilding, people listen. A year ago Arnold challenged judges to stop rewarding ugly bodies and return to seeking out the most perfect physiques. Arnold felt just as strongly that skilled posing presentation had become a lost art, and more recently was able to have the posing round reinstated as a judging round at his events, counting for a full one-third of the final score for each athlete. This interview with Arnold was one I have been waiting my entire career as a bodybuilding journalist to conduct, and it took place at the eleventh hour before this issue’s final deadline, as Arnold was fully invested in wrapping up his first season as the Boss on Celebrity Apprentice just before the 2016 Arnold Sports Festival took place in Columbus. As it turned out, it really wasn’t so much an interview as it was listening to Arnold’s passionate discourses about what needs to change in our sport, and how those changes will ultimately restore it to the glory days it once enjoyed. For anyone who doubts that Arnold really cares about bodybuilding after nearly 40 years away from the stage and his epic careers in film and politics, simply read on. It will become obvious very soon that Mr. Schwarzenegger not only still cares, but cares deeply enough to be the man to help bring the needed changes about.

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Top News
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
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

3
The Biggest Lie in Fitness | T Nation

With a few notable exceptions, many of whom write for T Nation, elite bodybuilders or physique monsters are the last people in the world genetically average people should ask for advice. They're more likely to get useful information from someone who's walked a mile in their shoes; a person who's personally experienced and often overcome many of the disadvantages of being genetically average when it comes to lifting and fitness.

4
PHIL HEATH on Twitter

#NowPlaying Why They Don't Fuck Wit Us by E-40 http://spoti.fi/2ma3ZNf  @MuzikConnect #ConnectSmarter pic.twitter.com/IpQJZwYbZq

5
The 30-day pre-cut strength plan

Everyone's training shifts in the warmer months towards a cut—regardless if it's a conscious decision, or a subconscious one. Come on, admit it, we all want to look our best in the summer. But one of the biggest mistakes is to immediately jump into rapid-fire, hardcore, non-stop, punishing workouts to drop as much extra weight as possible as quickly as possible. This can instantly lead to burn out, fatigue, and even injury. Want to know what the smart dudes do? They focus on getting super-strong in advance of the cut. Not size, but strength.

6
The 10-Minute Bench Press Solution | T Nation

Oh, you don't have shoulder problems? Don't wait to prevent them. Had I taken some preventive measures when I was benching monster weights, I'd have avoided the problem in the first place. In other words, this is essential if you're a serious lifter who benches a lot of weight. Start now. You may find that you can lift more as a result and even build more muscle because you're able to recruit more muscle fibers.

7
The Ultimate Nutrition Q&A

What you need are the tools and techniques to shift your body into an anabolic state, that magical place where your body creates new muscle, thus increasing your bodyweight, size and strength. We’ve picked 25 of the top inquiries we’ve received over the years from readers on this very subject, and posed them to our two resident nutrition experts — Chris Aceto and Jim Stoppani, PhD — to provide the information you need to know to grow.

8 Tip: Master the Athlete's Lift | T Nation

The reps per set are usually between 3 and 5. If you want or need to do more volume it makes more sense to do more sets and keep the reps the same. I usually program sets of 3 because it's a more complex movement. Doing 3 to 5 sets of 3 reps early in the week and then 1 or 2 heavier sets of 3 reps later in the week works well for the power clean.

9
The 9 Worst Things About Processed Foods | T Nation

Have you ever experienced tendonitis? That's simply chronic inflammation. How about muscle soreness? Same thing. A certain degree of inflammation is essential for healing, but chronic inflammation, often caused or exacerbated by malignantly processed foods, is at the root of most of human maladies. And much of that can probably be linked to ingesting too few omega-3s.

10
Tip: Eat These Foods to Beat Stress | T Nation

A single stressful event can wreck your gut health and your sleep... for weeks. Eat these foods and stress can't touch you.

11
Tip: A New Way to Build Lats and Rear Delts | T Nation

The dumbbell row is probably one of the first five exercises you learned. Horizontal pulling exercises are essential for developing the upper back, lats, and rear delts. But not every lifter gets the same ratio of pull from these coexisting muscle groups, which can lead to a disproportionate look.

12
The 5 Most Popular Diets: What's Good, What's Bad?

These days, it seems like there's a new diet for every letter of the alphabet. We pulled five of the most popular ones out of the mix to give you the pros and cons—and the bottom line—for each!

13
Tip: The Triple Pyramid Conditioning Challenge | T Nation

Try to move immediately from one exercise to the next without any rest at all for the duration of the challenge. (Good luck with that.) You may think the challenge is too easy for most of your trip up the pyramid, but at some point after 6 reps, you'll discover the joy of suffering.

14
Tip: Build Quads With Occlusion and Tension | T Nation

When targeting a muscle, keeping some level of tension throughout a set is a necessity. But by alternating legs, there's about a 2-3 second "rest" period on each leg, which allows blood flow to rush out of the targeted muscles, taking away both muscular emphasis and metabolic stress. Do this instead:

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Tip: Fire Up Your Legs and Lungs | T Nation

Since the CNS is being hammered here, there's no need to load this movement with near maximal weights. Start with bodyweight and slowly work up your loads while keeping an emphasis on movement quality. Go smoothly, move slowly, and hold little pink dumbbells in each hand. It'll build character, brah.

16
Mona Muresan 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

17
Think You Don't Need A "Glute Day?" Think Again!

Not sure where to start? Take a page from Bailey's book. "For mobility work, I like doing side-to-side hip swings to both the front and back along with the side-to-side movement patterns, glute bridges, and knee hugs," she says. Add some foam rolling and 5-10 minutes on the glute-hammering stair stepper, and she's ready to go.

18
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.

19
Oceanscan on Twitter

@GeeForceLtd great pic of Sarah & Lizzie with Europe's Strongest Man @biglozstrongman #SNS2017 pic.twitter.com/n7KauULK7y

20
25 Men’s Fitness-approved snacks for fitness freaks and health fanatics

"Sometimes you need an ultra-crunchy snack to hit the spot. Forget pretzels; throw away your tortilla chips. You can satisfy every craving with The Good Bean's roasted chickpea snacks (they've got flavors like Thai Coconut, Sweet Cinnamon, and Smoky Chili & Lime). Seriously, munch away with wild abandon. These chickpea snack packs have very few ingredients, loads of protein, fiber, and folate." - Brittany Smith, Associate Digital Editor

21 Shawn Ray

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22
Tip: The 5-4-3 Method for Lats | T Nation

Mark Dugdale is an IFBB pro bodybuilder and Mr. Olympia competitor. Mark has 22 years of experience on stage and a passion for brutal workouts. He has also produced five documentaries, participated in seminars with prison inmates, and was granted one of the last recorded interviews with Joe Weider. Follow Mark Dugdale on Twitter

23
Everything you need to know if you have a small penis

Some women have the most intense orgasms from fantasy, others get off on risk or danger, and some can only climax when they feel safe. "I’ve met women who have orgasms from anal sex, a back massage, toe sucking, vaginal penetration, intense vibrations, and ear-kissing," O'Reilly admits. "Experiences are so wide-ranging that if someone boils theirs down to penis size alone, they’re probably not being entirely truthful." This also means you can't rely solely on the routine sex you and your three-year-long girlfriend had to satisfy your new partner.

24
Men's 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

25
Shawn Ray - Heading to 28th year of the Arnold Classic... | Facebook

To see more from Shawn Ray on Facebook, log in or create an account.

26
Bodybuilding.com on Twitter

We’re putting 10 golden shakers in random U.S. orders of $49 or more. Each one is worth $1,000 in-store credit! http://bbcom.me/2kVdL6C  pic.twitter.com/WBqhKeRjpL

27
The Ab Exercise Women Shouldn't Do

We all long for tight, rippling abs, right? But did you know that one ab exercise can actually make your waist bigger? Find out which one, and what to do instead.

28
Bodybuilding.com on Twitter

Spend $49 for a chance to get one of our 10 Golden Shakers for $1000 in store credit! #BBcomDeals http://bbcom.me/2lEljYf  pic.twitter.com/FGCLCGr7S0

29
10 workout programs to completely transform your body in 2017

New Year's resolution time is here. Everyone is going to be all fired up to make their changes, and building an epically strong and shredded body will be at the top of that list. Whether you're completely new to the gym, or let yourself go over over the last year or so, we've got a plan for you. We're dedicated to pulling in the trainers and athletes that live and breathe every minute of their day to improve themselves and their clients. This is our collection of programs written up by the mensfitness.com regular contributors.

30
Is "Calories In, Calories Out": A Weight-Loss Myth Or The Truth?

There's more to weight loss than the old adage "Eat less, move more." Learn the ins and outs of weight management so you're better prepared to create and stick to a successful plan!

31
The best pre-workout foods

If you're going to stray from this list, there are a few things you should keep in mind. Be sure to avoid fatty foods before working out—fat leaves the stomach very slowly, which means you’ll feel full and sluggish and could cramp up easily. Although carbohydrates are good, you should not get them from raw sugar or candy. Either of those foods will cause a sugar rush—and probably a crash—while you’re mid-workout. Also, don’t overeat before you workout. These are all snack suggestions, not meals. Eating too much can cause indigestion, sluggishness, nausea and vomiting.

32
How to Do Plyometric Pushups

Catching your body on one arm requires significant shoulder stability and upper-body strength. As a result, you’ll be forced to intensely activate all the musculature around your core and hips to keep your balance and maintain proper body alignment.

33
6 Foods Proven to Boost Low Testosterone and Increase Sex Drive

An eight-ounce oyster has 18 grams of protein — making gains easy while upping your t-levels. Oysters are rich in zinc, a t-boosting mineral. From food, you get about 10 milligrams of zinc each day, but the body only absorbs 2-3 milligrams of it — putting you at risk for a deficiency. The common cold is actually a symptom of low zinc levels along with a low sex-drive, which is an indication of low-t levels. When low zinc levels are present, the pituitary gland limits the release of the luteinizing and follicle stimulating hormones; they are responsible for triggering T production in the testes. This then decrease the amount of androgen binding sites and free testosterone in the blood stream.

34
Train Like a Champion

Whether you’re training for a local bodybuilding show or are just looking to improve your physique for personal reasons, this fact remains: The devil is in the details. Phil Heath and I both believe that the little things, such as subtle tweaks to foot placement, modified ranges of motion, and slight changes in his training split, are just as important as his main working sets on big compound moves. Make sure you’re sticking to the tried-and-true basics (squats, presses, heavy rows), but try some of these fine-tuning tips that I’ve used over the years with Phil to add a new dimension to your training…and your physique.

35
The Amped Up Chest Workout for Bigger Pecs

But this time, instead of going low reps on one exercise, moderate on the next, and so on, we’re throwing all ranges at you with each of the first three exercises in the workout – an incline press, a flat press on a machine, and a cable crossover targeting the upper pecs. The exercises remain straight-forward (though subtly different than the first time around), but the stimulus changes from set to set to keep the muscles dazed and confused, not to mention highly fatigued and thoroughly pumped.

36
10 ways to build muscle faster

Seeing new and faster gains doesn’t always require getting on a drastically different workout plan or following an ultra-scientific diet. Small changes can add up to major results. Start making the following tweaks and build muscle faster.

37
7 Muscle-Building Smoothie Recipes

It’s sort of an unwritten rule. If you want to make a high-protein, muscle-building smoothie palatable, you have to mix it with banana or peanut butter—and use chocolate-flavored protein powder, because you can’t trust other flavors to taste good (although, to be fair, some of the newer formulations are much improved). Still, the result is always the same—a boring, OK-tasting shake that doesn’t look very appetizing.And then there’s the element of repetition: drink said smoothie two or three times a day, every day, and before long the mere sight of the thing makes your stomach turn.It’s time to rewrite the rules. We racked our imaginations—and test-drank the results—and came up with more exotic, flavorful, and visually appealing options that offer nutrition that’s equal to or even greater than the standard-issue muscle shakes out there. Better yet, each takes only five minutes or less to make. See the recipes that follow and our instructions on when to blend them for the best results, and start mixing up shakes you and your muscles will both look forward to. Jamba Juice’s Million S

38
Sagittarius Horoscope for Tuesday, February 28, 2017

Tuesday, February 28, 2017 - If you are riding a wave of high energy, you might be able to keep it going for a few more days. However, you could find yourself in over your head unless you are fully committed to maintaining your balance -- emotionally and physically -- moment by moment. Of course, you may have the time of your life while the spontaneous Aries Moon dances through your 5th House of Fun and Games, but overindulgence will lead to complications. Author Herbert Simon wrote, "One finds limits by pushing them."

39
12 Concepts Bodybuilders Should Use Every Day

HEALTH: In reference to his cigarette smoking and junk-food tendencies, Mike Mentzer once declared that he wasn’t a “health nut,” he was a bodybuilder. He died at age 49. If you focus on bodybuilding through the prism of pro contests and the endless pursuit of more size and cuts, then it’s easy to lose sight of the health-boosting components of our sport. Don’t make that mistake. A regular exercise program coupled with a muscle-growing fat-deflecting diet, nutrient supplementation and adequate rest is a health-building lifestyle. Health and bodybuilding should go hand in hand.

40
Hidetada Yamagishi 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

41
Mike Titan O'Hearn 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

42
Photo gallery: Fitness model Lauren Drain will heat up your Instagram feed

The stunning model (and registered nurse!) is known for her killer body—and she's earning herself social stardom as a result.

43
ArnoldSports 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

44
Arnold Schwarzenegger's Secret to Tree Trunk Legs

Arnold’s early training wasn’t sufficiently high in volume. “For many years, I did only five sets of squats when I really should have been doing eight…[and] I did not put enough weight on the leg-press machine,” he said. “Once I realized my mistakes and corrected them, my thighs began to grow thick and massive.” At his peak, Arnold did at least 20 working sets for legs and took each set except his warm-ups to failure. This high-volume approach helped him put on the size and build the strength (his best was a 400-pound squat for eight reps) that turned around a weak bodypart.

45
The 20-minute full-body at-home shredding workout

Sometimes the gym just isn't possible. And other times you just don't want to go. This circuit is a perfect one to bang out at your place. Grab a Swiss ball, a set of dumbbells, and one of those pull up bars you can put in a doorway—you're all set. You don't need heavy weights or to spend hours in the gym to get jacked. This workout will do it.

46
9 foods for effective clean bulking

The right fats are an essential component of the easy healthy bulk. Fats provide you with more than twice the calories per gram than protein or carbohydrates making it easier for you to hit your higher than normal calorie targets. Your body also creates hormones and other important signaling molecules essential for muscle growth and good health from fats. Avocados contain high levels of monounsaturated fats which a 2007 study published in Diabetes Care showed switching to a diet high in monounsaturated fats can prevent the redistribution body fat towards your abs. This will help you keep your midsection tight while your get bigger. Avocados are also a great way to get extra fiber in your diet without filling you up.

47
Mom was right: You should be eating more fruits and vegetables

Researchers at the University College London sifted through 95 studies that monitored the fruit and vegetable consumption of almost 2 million people worldwide. The researchers looked for connections between fruit and veggie intake and cases of heart disease, stroke, cardiovascular disease, cancer, and premature death, and the scientists discovered that bumping up how many veggies and fruits you eat to 10 cups—or about 800 grams—a day could prevent approximately 7.8 million early deaths each year.

48
5 Ways to Eat Lower Fat, Turkey Bacon

Turkey bacon has fewer calories and less saturated fat than pork bacon—just don’t go hog wild with your portions.

49 Shawn Ray

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50 How to Use Kettlebells for Light Conditioning?

For home use, I have a lovely set of Rogue KB's (26, 35, 44, 53, 88) but I didn't really plan on taking any of those on a flight...I did some research and concluded that since people are allowed to take things like bowling balls, golf clubs, etc as checked luggage I could see no reason why a KB should be prohibited. Just in case it was dicey, I bought a cheapo 35-pounder via Craigslist to be my "airline" KB. My thinking on the weight was that most airlines have a weight limit of 50 pounds per checked bag, so the 35-pounder was the right size to include the weight of the bag and some padding around it while staying under the 50 pound limit. Although a 35 is light for me, it's still enough to do some snatches, and you can get creative with some weird exercises like halos and other stuff that I don't normally do.

51 10 Pec-Inflating Tips For a Dominant Chest Day
52 Shawn Ray in China Feb 2017
53 The BEST Workouts = HARD Workouts
54 Men's Fitness on Twitter
55 D Perez on Twitter
56 O'Hearn Supplements on Twitter
57 STRENGTH COACH: (SPORTS) Teamwork Builds SAVAGES
58 http://www.ironmanmagazine.com/five-foods-for-muscle/
59 8 at-home workouts to lose weight and build muscle
60 http://www.ironmanmagazine.com/muscletraining-research/
61 Dwayne Johnson on Twitter
62 Steve Harvey on Twitter
63 Instagram post by James Smith • Mar 1, 2017 at 4:29pm UTC
64 Shawn Ray
65 Shawn Ray
66 http://www.ironmanmagazine.com/attack-your-back-like-big-mac/
67 Instagram post by UndergroundStrengthGym • Mar 1, 2017 at 6:54pm UTC
68 Men's Fitness on Twitter
69 Bodybuilding.com on Twitter
70 ErgoGenix ErgoPRE at Bodybuilding.com - Best Prices on ErgoPRE!
71 Men's Fitness on Twitter
72 Shawn Ray
73 http://www.ironmanmagazine.com/do-what-needs-to-get-done-now/
74 Shawn Ray
75 Instagram post by Flex Wheeler • Feb 27, 2017 at 5:35pm UTC
76 Tip: Crush Your Lats With This Exercise | T Nation
77 Tip: Eat These Foods to Beat Stress | T Nation
78 Back to My Roots - Warrior Intensity Workout
79 http://www.ironmanmagazine.com/anabolic-zs/
80 Shawn Ray
81 http://www.ironmanmagazine.com/push-yourself/
82 Kai Greene on Twitter
83 Men's Fitness Wire on Twitter
84 http://www.ironmanmagazine.com/constant-tension-timed-sets-2/
85 Build a Savage Squat: The 5 Best Methods | T Nation
86 http://www.ironmanmagazine.com/the-backup-plan-2/
87 http://www.ironmanmagazine.com/the-wonder-brassica/
88 Keto Diet: Science or Bullsh*t?! ft. Layne Norton PhD
89 Tip: Do Pyramid Reps For Wide Shoulders | T Nation