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The Science Behind The Rock vs. Statham Fight in 'Furious 7'

This clip not only features the epic on-screen battle between the two mega-stars, but also breaks down the science behind the action.

Samantha Leete's Do-It-Anywhere Leg Workout!

Don't let a lack of equipment or gym access stop you from having a killer workout!

Body Mechanics 101: Elbow Position for Triceps Extension

I see terrible training mistakes on an almost daily basis, and not just the ones veteran meatheads like to post on social media to poke fun at someone in the gym who doesn’t know any better.

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1
How Wide Should Your Bench-Press Grip Be?

With your hands much closer to the weight plates, the angle of your forearms is beyond perpendicular to the floor. That shifts the emphasis to your chest—particularly the outer pecs—and puts a greater load on your shoulders. You get much less triceps activity done this way, but you can usually push more weight, since you use a lot of chest and the bar only travels a short distance. However, some people find that this extra strength comes at the expense of shoulder pain.

2
Volume Training for Size & Strength | T Nation

Instead, focus on improving your volume with each specific lift each time you enter the gym instead of each time you use an exercise for a specific muscle group. That means if you've got a total volume of X for the triceps pushdown, you aim to do more the next time you do a triceps pushdown, even if you're going to be doing other triceps exercises for the next few workouts.

3
PHIL HEATH 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
Tip: High Protein Banana Bread | T Nation

Here's a strategy: Think of the desserts that seem "off limits" on a diet, then make those same treats with ingredients that actually support your goals. Or think of the things people consider bland "diet food" and learn to make them taste good with seasonings, dips, or sauces that you whip up yourself. Get the best of both worlds – flavor and nutrition.

5
Tip: Do This Exercise Combo to Prevent Shoulder Pain | T Nation

Turkish get-ups (TGUs) require you to change your body position from lying down to standing up as you hold a weight up in the air. It recruits all of the scapular stabilizers at different points in the movement.  Similarly, waiter's walks require the stabilizers to maintain scapular control as you walk with a weight above your head. Combining both of these exercises together sends the demand through the roof.

6
Instagram post by Shawn Ray's Hawaiian Classic • Mar 10, 2017 at 10:45pm UTC

7
Emily Ratajkowski drinks beer on the beach in barely-there white bikini

The model, actress, and advocate certainly made the most of some down time.

8
The 30 best shoulder exercises of all time

Hold dumbbells at your sides with palms facing you. Raise the weights up in front of you to shoulder level with thumbs pointing up. Complete 12–15 reps and then raise the weights out to your sides 90 degrees (bend your elbows a bit as you lift). Complete your reps and then switch to a lighter pair of dumbbells. Raise them out to your sides and up to ear level with straight arms and thumbs pointing up. Hold this position 30 seconds. Squeeze your glutes to help support you.

9
The 15 best lunge variations

How to do it: Place your right foot in front of you on an aerobic step or a 25kg Olympic lifting bumper plate. Keep this foot flat against the surface and stay on the ball of your left foot; this will bear your weight. With your abs tight and back straight, drive your front knee forward so it passes over your toes (which can require a certain amount of ankle mobility) and let your left knee lower naturally until it just about touches the floor. Drive back up through your right leg. This is important: The driving force behind this exercise is your front knee, not your rear knee, King stresses.

10
Today's Workout

Subscribe to Men's Fitness and get up to 80% OFF the newsstand price!

11
Best Protein by BPI Sports at Bodybuilding.com - Best Prices on Best Protein!

Protein provides your body and muscles with fuel for lean muscle building and post exercise recovery. Proper protein intake is vital for any muscle building or weight loss program. BEST PROTEIN™ is the best combination of quality and overall value on a cost per serving basis. BEST PROTEIN is the perfect blend of high quality, 100% whey proteins without any fillers or maltodextrin — a food additive. It’s just 24 grams per scoop of high quality whey protein designed to support strength and lean muscle mass. Not to mention, it tastes amazing!

12
http://www.ironmanmagazine.com/living-clean/

Using the car as an analogy for the human body is an irresistible—and sexy—comparison. Performance, horsepower, fuel, junk in the trunk, it all works. That’s just one reason why American Ethanol’s entry into the fitness landscape, through sponsoring physique athlete Brandan Fokken, feels like it makes so much sense.

13 Shawn Ray

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14
ACTION SCIENCE: Hobbs (The Rock) vs. Shaw (Jason Statham) in "Furious 7"

If your teachers couldn't convince you math was cool, Hobbs (The Rock) & Shaw (Jason Statham) beating the crap out of each other in "Furious 7" will! #TheIdesOfRock SUBSCRIBE for more!:  http://bit.ly/28Okvch Work Out With The Rock: https://www.youtube.com/watch?v=24fdc... Here's What Really Happened at the 2017 Oscars: https://www.youtube.com/watch?v=5a9EW... THE ROCK AROUND THE INTERNET Snapchat: http://bit.ly/2abN1W4 Twitter: http://bit.ly/29TZ0H0 Instagram: http://bit.ly/2aeCStt Facebook: http://bit.ly/2a6ppES CREW Director: Mo Darwiche Writer: Mo Darwiche Producers: Scott Brown, Mo Darwiche, & Erin Lardy Editor: Ryan Moody Production Manager: Troy Guthrie Associate Producer: Dylan Sachse Motion Graphics: Tara Pennington Production Coordinators: Alex Nelson & Bronte Price Key Art: Natalie Roman Voice Actor: Ray Chase Lead Physicist: Matt Leach Intern: Jimmy Martin

15
http://www.ironmanmagazine.com/product-spotlight-lean-action-maximum-strength-by-reaction-nutrition/

Any fatburner can make someone’s face melt with an insane onslaught of caffeine derivatives and then hide behind the “hardcore” identity when athletes are unhappy with the blunt instrument approach to priming their body for a tough workout. Reaction Nutrition’s fatburner formula Lean Action Maximum Strength has all the stimulatory powers to help you flip that beast mode switch, but applies them in a way that is smart and thoughtful to the end-user.

16 Shawn Ray

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17
Talkin' Trash w/ WWE Superstar Enzo Amore! - Official Website of Joe DeFranco & DeFranco’s Gym!

This week, Joe sits down with WWE superstar (and original “DeFranco Disciple”) Enzo Amore. Their conversation is jam-packed with funny stories, life lessons, and laughs…

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Episode103: Talkin' Trash w/ WWE Superstar Enzo Amore!

19
http://www.ironmanmagazine.com/ amber-fokken-more-than-meets-the-eye/

Prior to competing, I received conjoining degrees at the University of Oregon in economics and business administration with a focus in finance and was a first-time homeowner at the age of 19. I always dabbled in modeling yet was never a “fitness” girl in terms of being educated in nutrition or weight lifting, although I was athletic from a young age and played sports my entire adolescence. My career direction drastically changed when I realized my strong passion for the fitness and health industry and have since then made it my everyday life as the owner of an online training company called ADO Fitness, along with being a nutrition/prep coach, posing instructor, endorsed athlete, NPC judge, and fitness model.

20
The Truth About the 7-Minute Workout

Another issue is that these exercises are all bodyweight moves. That’s not to say bodyweight exercise can’t be effective. I’ve seen enough crazy YouTube videos to know that bodyweight moves does a body good. And they are also extremely convenient for anyone without access to a gym. But the greatest benefit of high intensity training—not to mention the circuit training study mentioned–wasn’t performed with bodyweight exercises; they were done with added resistance, says Schoenfeld, where the weight could be manipulated to correspond to a given rep-max. (In other words, a percentage of your max strength.) The use of bodyweight does not afford this benefit, and for those who are fairly fit it would be difficult to achieve a consistent maximum level of intensity for 30 seconds that would compare to doing a similar length of time with added resistance. To use the squat example: Doing 80% of your 1-rep max on squats for a similar period of time would be much more difficult than doing 7-minutes of bodyweight squats.

21
http://www.ironmanmagazine.com/nine-the-hard-way/

Today’s world of competitive fitness— from Men’s Physique to Classic Physique to Bikini—places a major emphasis on broad, round shoulders that stand out and wave to the judges. They are the single most important factor in creating a flow that V-tapers into a small midsection and then flares back out to a strong lower body. This superlative asset is prized by both men and women, and is key for those who decide to take their personal fitness to the next level and compete. For others, it simply creates a very primal sexual appeal in the eye of the beholder.

22 Shawn Ray

Shawn Ray

23 Shawn Ray

Shawn Ray

24
5 Rules to Gain Mass

While it'’s okay to chow down on the occasional fast-food choice for convenience, a mass-gain program isn'’t an excuse to gorge on pizza and chocolate sundaes. “"Rebuilding muscle tissue broken down by training requires energy -— in other words, calories,"” says bodybuilding nutritional guru Chris Aceto. "“But many people, including many nutritionists, overestimate the energy needs for gaining mass, encouraging extreme high-calorie intakes. This often leads to an increase in bodyfat, making you bigger, for sure, but also leaving you fat." In general, aim for 300-500 more calories every day than your body burns through exercise and normal functioning (multiply bodyweight by 17). And that'’s divided among six meals a day.

25
Dan Green on Building a Base as a New Lifter - elitefts.com

Dan Green on Building a Base as a New Lifter - elitefts.com

26
12 signs you're overtraining

Focus is critical. (“When you go into the gym you have a job to do," LaCerte says.) Unfortunately, he says sometimes people “bring other stressors into the gym, or it [becomes] social hour” and your gym time expands considerably because “you’re doing a set over here, [then] you’re talking for 12 minutes, then you’re going back and doing another set.” LaCerte indicates that’s counterproductive because “it’s not how the body works when we’re trying to build muscle and lose fat,” and it “can definitely lead to overtraining or ineffective training altogether.”

27
How Charles Dixon Built One of Bodybuilding's Widest Backs

Why would he be known for his shoulders though his delts lagged? In a word: clavicles. Like his idol Franco Columbu, what Dixon lacks in height he makes up for in width. The 5'4" Columbu sported collarbones as wide as 6'2" Arnold Schwarzenegger’s, and, like a kite stretched over a huge frame, his corresponding set of lats could eclipse the backs of Arnold and others who towered over him. Dixon is the same way. He has the shoulder structure of a giant, but that’s not to say he hasn’t toiled hard over the past two decades to build one of the world’s best backs below his clavicles. With his Columbu-like combination of width and thickness, he won the light-heavy class of the 2007 NPC Nationals. Though he qualified for the Olympia 202 Showdown the following two years, he seemed destined for pro mediocrity. He spent three years away from stages, dealing with “personal issues” and contemplating retirement.

28
8 things smoking weed does to your body

If you want to be successful, then you better lay off the weed, according to scientists at UC Davis and Duke. “People who smoked cannabis four or more days of the week over many years ended up in a lower social class than their parents, with lower-paying, less skilled and less prestigious jobs than those who were not regular cannabis smokers,” study author Magdalena Cerdá said in a press release . Cerdá and her colleagues had more bad news to share—cannabis users also had more financial troubles, antosicial behaivor at work, and experienced more relationship problems.

29
We Asked 20 Women: Is there a booty call or text you'd actually want to receive?

"A successful booty call or text should be specific (i.e. don't just say 'Hey, let's meet up'), actionable on the guy's end (i.e. you're not making me trek across a city), and not vulgar. We both know a late-night get-together can very well end in sex, but don't be crude about it. A good example: 'I know it's late, and this is probably mildly annoying, but what if I come over with take-out and we watch finally catch up on Game of Thrones ? I'll even let you eat some of my pad Thai.'" - Marissa F.

30
Frame Your Abs with Ripped Obliques

When it comes to the midsection, the abs get all the best adjectives (six-pack, washboard). Yet a set of shredded obliques doesn’t have the same notoriety. That doesn’t mean that welldeveloped obliques aren’t critical to having a great midsection. Ripped obliques frame the abs and complete the entire area. And, no, training obliques will not make them too big — it will make them more defined as long as your bodyfat is low. One of the best ways to build impressive notches along the sides of your midsection is to do standing cable oblique crunches (not pictured). To perform this exercise, hold onto a D handle attached to a high-cable pulley with your right hand while standing with your right shoulder facing the cable pulley. Hold the handle in a similar manner to the very top of a curl and maintain this arm position as you bend sideways at the waist. Hold the bottom position for a second before returning to the start position. Repeat for reps and then perform on the left side.

31
Muscle & Fitness on Twitter

Download the free M&F 21-Day Challenge App today! Available on both Apple ( https://appsto.re/us/n5L1gb.i  ) and Android ( http://bit.ly/2kOnOWI  ) pic.twitter.com/5cxZPwnAqH

32
US Open: 6 Weeks Out

The next two weeks are make-or-break, but I’m feeling good.  I’ve been meeting with a sport psychologist to bring my mental game up to par, too.  I can’t share what we’ve discussed, but it’s been really helpful to me and I’m excited to see how it affects the rest of my peak.

33
Core Strength and Stability

Bracing drills like Stuart McGill's "big 3" and stuff like ab wheel and stir the pot are likely to help the most. Personally, I stopped training abs once I learned to brace properly and my lifts have only gone up as a result. Some people might benefit from training abs (especially if you don't know how to brace properly, which McGill's exercises will teach you) but it comes at a cost to recovery as well. I think that to increase the squat and deadlift I'm better off squatting and deadlifting more rather than putting that time and energy into ab work.

34
Daniel Lee on Twitter

@BioLayne am I close? Fast carb - short insulin spike. Slower carb - lower spike over longer time. Same net effect?

35
Men's Fitness on Twitter

So, you want to start sexting? Here's how to do it without offending a woman or ruining your relationship: http://ow.ly/z9sh309NFbL  pic.twitter.com/nuHT8qpsrF

36
4 Myths About Female Glute Training | T Nation

When focusing on glutes, the quads and hams will become strong and shapely. This is due to the performance of squats, lunges, deadlifts, and back extensions. However, if I added in too many leg extensions, leg presses, leg curls, and glute ham raises, or if I prioritized these movements, then over time some of my female clients would develop legs that were too big for their liking and not enough glute prominence.

37
QuadraLean by RSP Nutrition at Bodybuilding.com - Get the Best Prices on QuadraLean!

QuadraLean by RSP Nutrition Great product that doesn't give you the jitters which gives you the option of taking it in the evening. It controlled my appetite all day and provided great energy to power through a 10 hour workday. Another great product of RSP!

38
9 Problems Fit Guys Have and How to Solve Them

When squatting, your hip joint should pass your knee. If it doesn’t, then you’re most likely lacking flexibility in the hips and ankles. Over time, joints stiffen if they’re not exercised properly, and when we spend most of our time sitting—at our desk, on a couch, in a car—chances are good that your joints could be next. That’s a problem since “ass to grass,” or ATG squats, recruit more muscle fibers, better stretch the muscles, and are safer on your knees because sinking closer to the ground increases hip drive, taking some of the load off of that area. Use the fixes at right to get your squat up (or down) to par.

39
The 4 greatest weightlifting moves to max out your lifting and gaming potential

Secondly, deadlifts work your grip like no other. Even after I’ve played eight hours a day (or even all night), my finger movements still feel effortless; I’ve trained them to adapt to the constant demands I put on them. A lot of gamers like me, who play first-person-shooter games, struggle with forearm and finger strength.

40
Supersets for a Super Shred

Male subjects in a Syracuse University (New York) study performed workouts comprising either supersets or straight sets. For the straight set workout, they did bench presses followed by barbell bent-over rows, then barbell curls followed by lying triceps extensions, and then leg extensions followed by leg curls, performing four sets for each exercise. They rested one minute between all sets and exercises. For the superset workout, they paired bench presses with barbell bent-over rows, barbell curls with lying triceps extensions and leg extensions with leg curls, all for four sets each. They rested one minute between all supersets.

41
The making of the 21-Day Shred and the Shred Series

If your body isn't quite where you want it to be, this is the place to start.

42
Instagram post by Liquid Sun Rayz • Mar 11, 2017 at 4:08am UTC

43
Does Deer Antler Velvet Work and Build Muscle?

Now, you’ll probably read a lot about the power of IGF-1 in many reports about Ray Lewis. And while it’s true that IGF-1 is illegal in man-made form, let’s not mistake illegal products (because they are synthetic) with guaranteed amazing results. IGF-1 can have a significant impact on your body, but it’s not that easy to get the levels you need from deer antler. In fact, given what’s in a typical bottle, it is damn near impossible.

44
Beating the CrossFit Drug Test | T Nation

It has recently been made even more difficult since WADA added an extra veil of difficulty. High-risk pool athletes are required to provide a detailed quarterly whereabouts report that not only accounts for every day of their lives, where they spend the night, work, train, etc., but also includes a one-hour window where the athlete will be available every day at a specific time and location so that they can be visited by a tester. But, CrossFit isn't taking WADA's lead on this one, so you don't have to worry.

45
Instagram post by Flex Lewis™ • Mar 11, 2017 at 3:54am UTC

46
9 Ways to Cure (And Prevent) Shin Splints

You may be pulling for that finish line, but make it a habit to watch your stride length—especially at the end of a taxing workout. While biomechanics and varying leg length make it impossible to prescribe an exact distance, shorter is always better. “When you’re getting back into the sport, spend the first two weeks purposely staying with a relatively short stride to reduce the liability of shin splints,” says Jeff Galloway, an Olympian who has coached over one million runners to their goals. Practice with a cadence drill once a week every week. Count your cadence—how many times you turn over—on one foot for 30 seconds. Then, take a 30-second break. Repeat for 4-8 sets, aiming to add an additional count each time. “Research shows that as runners become faster their stride shortens, so the key to boost mechanical efficiency is to increase turnover rate,” says Galloway. Keep in mind there is no magic number. A prescribed turnover rate might drive some individuals to failure and not be enough for others.

47
XPC Arnold recap: The meet

Scott did a great job of checking in throughout the evening and being there to help with attempts. Still tough because he'd have a better idea if he could see the lifts in person and take note of everything else. He stayed glued to his phone throughout the evening as my friend Jess sent videos and texts and relayed his plan back to me.  Making sure I rested, ate, drank and had my warmups all set too. Thank you Scott for your attentiveness, encouragement and knowing just what I needed for the day.

48
10 Weeks to Super Strength

Most of us care how strong we are because let’s face it, we all like to show off a little. But truth be told, our ultimate goals involve putting pounds on our body rather than putting pounds on the barbells we lift. Still, increasing strength should be a priority, as being stronger can lead to bigger muscles. Enter our Pure Power Program.

49
The 3-day full-body detox workout program

Forget the headache and upset stomach—a little aspirin, some water, a mid-day nap, and you'll be fine. No, it's those 600-800 empty calories you put in your diet (and that's just from the beer). Once you've shaken yourself back to reality and gotten over the guilt, it's time to get back at it in the gym. That's where the DETOX plan comes in.

50
Deload Week Necessary?

I was wondering if there was any point in the deload week as I do not reduce the intensity/load of my other training so my muscles are not really getting much of a rest. Happy to keep the deload week just don't want to waste my time if there's no real point in it.

51 Boost Your Testosterone on a Vegan Diet
52 Instagram post by Zach Even - Esh • Mar 11, 2017 at 2:46am UTC
53 Today's Workout 5: The circuit to forge your core
54 20-Rep Squat Training
55 The World's Biggest Shoulders
56 Bodybuilding.com on Twitter
57 Instagram post by Lauren Pappas FitDJ™ • Mar 7, 2017 at 6:34pm UTC
58 The People's Gym Rules
59 How to Train Like a Stuntman
60 10 best mobile apps to track your sleep
61 Is Your Rest Between Sets Too Short to Maximize Growth?
62 Megan 메건 on Twitter
63 Instagram post by Dave Tate - Elitefts.com • Mar 11, 2017 at 1:35am UTC
64 Primary Leg Day
65 Instagram post by Pauline Nordin • Mar 11, 2017 at 1:17am UTC
66 Muscle & Performance on Twitter
67 Muscle & Fitness on Twitter
68 7 Exercises to Work Your Legs to Exhaustion
69 Weight loss success story: How a pudgy guy aced the Gold's Gym Challenge
70 10 Training Fixes
71 Instagram post by Amanda Bucci • Mar 10, 2017 at 8:36pm UTC
72 Watch: Chris Bertish becomes first man to cross Atlantic Ocean on a stand-up paddleboard
73 405lb Deadlift Challenge
74 How to Train for Non-Stop Muscle Growth | T Nation
75 Not your best bud: Smoking pot could take a hit on your heart
76 6 Ways to Burn More Fat
77 3 Exercises to Build a Wide Back Fast
78 Home
79 Seven Bucks Digital on Twitter
80 Which is Better: Fast or Slow Reps?
81 Yes, playing Pokémon Go really does make people walk a whole lot more
82 Instagram post by Flex Lewis™ • Mar 10, 2017 at 11:20pm UTC
83 Heath Evans on Twitter
84 Heath Evans on Twitter
85 The Highs & Lows of Daylight Saving Time
86 Instagram post by Fouad 'Hoss' Abiad • Mar 10, 2017 at 12:31pm UTC
87 Muscle & Fitness on Twitter
88 Flex Lewis on Twitter
89 Pumping Iron at 40: The Classic Bodybuilding Movie
90 7 tips for a healthy prostate
91 Reinventing the Wheels