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WATCH: Table Talk with Dan Green — Building a Base as a New Lifter

If you don't start on the right path, you might spend years training hard and making no progress.

2017 Arnold Classic In Review | Shawn Ray Unleashed Ep. 20

Back in sunny California, Shawn Ray takes a look back at the Arnold Classic weekend and hits the highlights of who won and who missed the mark. He gives his unleashed opinion on the backstage RX controversy , then wraps it up with a look ahead at this contest season.

Best Chests Part 3 | How Ronnie & Markus Built Theirs

The German giant epitomized the term “mass monster.” There was nothing pretty about his enormous physique, just mounds and slabs of thick muscle tissue, 280 pounds of it. He was one of the few men who was able to stand next to Ronnie Coleman at his biggest and hold his own, while others were dwarfed. The jovial behemoth was mainly known for his impossibly wide and massive delts, and his armor-plated pecs. One thing that gave legions of guys built like Ichabod Crane hope was that Rühl, a former soccer player, started training at a frail 5’11” and 120 pounds. Who would have thought back then that Markus would grow to become the favorite of the hardcore fans for most of the 2000s? Though he was a humble man, Markus did say that along with his friend Dennis James, he had “the best chest in the business.” In deference to the greats of old, he still always insisted that the two best sets of pecs of all time, in his opinion, belonged to Arnold and Lou Ferrigno.

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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
2017 Arnold Classic Open Bodybuilding Pre-Judging Highlights

2017 Arnold Classic Open Bodybuilding Pre-Judging Highlights

3
3 New Ways to Bench Press | T Nation

This technique really improves your bench press mechanics and pressing power. Instead of lying lengthwise on the bench, the T-bench position involves lying widthwise. This allows the hips, head, and neck to be off the bench and unsupported. As a result, you're forced to support more of your body and contract your posterior chain from head to toe to a much greater degree.

4
9 Fake Health Foods | T Nation

It's ironic: A product that's sold as a health food can be so damn fake and unhealthy. From poor support of protein synthesis to gas and diarrhea, I'm just not seeing what's so healthy, especially for three dollars a bar. Better I think to retrain one's palate to not desire chocolate bars so desperately. Why not instead remember how delicious real foods are? A lot of my heroes growing up became amazing bodybuilders on staples like potatoes, brown rice, chicken and broccoli. They weren't so weak as to seek excuses to eat daily desserts.

5
Tip: Fasting Diets & Belly Fat Rebound | T Nation

Do popular fasting diets set you up for future gains in abdominal fat? Science is giving us clues. Check this out.

6
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.

7
Today's Workout

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8
Tip: Rest This Long Between Sets | T Nation

As far as the workouts being longer, you could ameliorate the problem by using the 2-minute rest periods to work ancillary muscle groups that might normally be worked later on, or near the end of a training session. For instance, you could do sets of biceps curls, calf raises, or ab work while recovering from sets of squats, bench presses, or deadlifts.

9
Tip: Who Gets Fatter? Night Owls or Early Birds? | T Nation

Lifestyle plays a role, and researchers noted that younger, inactive single people are more likely to be night owls. A person who's in a stable relationship, has a more demanding job, and who works out is more likely to be an early bird – he has stuff to do, after all, and his body is screaming for some recovery time after leg day.

10
Does Tribulus Boost Testosterone?

Tribulus is an herb that it commonly found in over-the-counter testosterone products. Without stereotyping, it’s popular with the bodybuilding community. This led me to design a scientific study 7 years ago, in which I helped two researchers put together a (never published) review on tribulus use and the impact on strength, muscle gain, and testosterone levels. I’ll be honest and admit that the research wasn’t air tight (hence the lack of publishing) and the sample size was small (n=16), but the findings were still relevant. The bottom line: Compared to a placebo group, there was no difference after 16 weeks of supplementation, which was a long enough trial period where you would expect to see something. And trust me, we looked. (Side note: ANOVAs, ANCOVAs, and multi-variate analyses are things I do not miss at all. If you’re a stats nerd you get this and probably also enjoy these things more than I ever could. And that’s a big reason why I left the research side of academia.)

11
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.

12
Tip: The T-Boosting, Tendon-Healing Vitamin | T Nation

It's not uncommon to find older studies that seemingly unearth valuable clues to increased performance, clues that were somehow ignored and swallowed up by time. This seems to be the case with some French researchers who found in the 80's that supraphysiological (but not extreme) doses of vitamin B5 resulted in damaged skin and tendons healing much faster.

13
Fuel & Gainz Recipes!

You can't make gains without quality fuel, which is why we've partnered with FitMenCook's Kevin Alexander to create this series of simple, flavor-packed recipes guaranteed to help you build quality size! We'll be releasing a new recipe on our Facebook page  weekly, so tune in to broaden your cooking skills and treat your palate to new flavors.

14
Instagram post by UndergroundStrengthGym • Mar 11, 2017 at 3:44pm UTC

15
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.

16
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

17
Instagram post by Shawn Ray's Hawaiian Classic • Mar 10, 2017 at 10:45pm UTC

18
The 11 Strongest Women of All Time

Accomplishments : Aneta Florczyk started her career in powerlifting at age 16. In addition to earning the title of Europe’s Strongest Woman in 2004, she was also named World's Champion and World's Strongest Woman in 2003, 2005, 2006 and 2008. She’s won the competition more than any other woman in history, according to Guinness World Records. In addition to this world record, Florczyk also holds a Guinness World Record in lifting up adult men overhead (that would be 12 men in two minutes).

19
5 Worst Things to Do to Build Bigger Shoulders

Although presses overhead most strongly activate the anterior (front) deltoid head, they are still the best exercises for manifesting overall muscle mass in the shoulders. I don’t know too many “delt-monsters” out there who do not include at least one form of pressing in every shoulder workout. However, like laterals, overhead pressing exercises are also performed incorrectly much of the time. In an effort to use more weight, many trainees use a very short range of motion, only bringing the bar about halfway down before pushing back to the top. Now while this might look cool, the only thing these people are accomplishing is working more triceps than delts. Another common error is leaning back (often again to be able to use bigger weights) during presses, which shifts much of the emphasis off the delts and onto the clavicular pecs. So, sit upright and always use a full range of motion!

20
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.

21
The 30 best leg exercises of all time

In a squat rack or cage, grasp the bar as far apart as is comfortable and step under it. Place it on your lower traps, squeeze your shoulder blades together, push your elbows up and nudge the bar out of the rack. Take a step or two back and stand with your feet at shoulder width and your toes turned slightly out. Take a deep breath and bend your hips back, then bend your knees to lower your body as far as you can without losing the arch in your lower back. Push your knees out as you descend. Drive vertically with your hips to come back up, continuing to push your knees out.

22
6 Exercises for Boulder Shoulders

To cope with the complex movement of the shoulder joints, deltoids consist of three heads: anterior, medial and posterior — or, more commonly, front, side and rear. It makes sense then that you need to incorporate a variety of movements into your shoulder training routine to effectively hit all three heads of the muscle group. For this reason, I preferred to  train the deltoid-trapezius complex by doing more sets — as many as 50 in some cases, but at least 30 in my normal workout — than many other bodybuilders.

23 Shawn Ray

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24
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.

25
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.

26 Ben Bruno on the Today Show

Very practical and well-rounded approach - protein, vegetables, carbs and healthy fats. No fads, no quick fixes. Included coffee with milk/sugar, ice cream, and cold cuts (gasp, double gasp, triple gasp). Really cool to see him getting out there.

27
Tip: Start Leg Day With This Movement | T Nation

Because of the nature of the exercise and the full range of motion, I'd also be inclined to use this exercise over certain dynamic or static stretches for cooldowns, depending on the athlete. If you feel like stretching isn't working for you and you're still constantly stiff and tight the day after your workouts, then this is definitely something to try implementing into your training.

28
Sagittarius Horoscope for Thursday, March 9, 2017

Thursday, March 9, 2017 - Knowing how to approach a situation delicately can be difficult when circumstances at home or with family cramp your style. You may blow a petty disagreement out of proportion as a way to get something off your chest today, causing undue stress and hurt feelings. Rather than exaggerating the details as an excuse, either wait until a more appropriate time to address the issue calmly or let it go. Think before you speak; wisdom is to the soul what health is to the body.

29
Hydroxycut Hardcore Next Gen by MuscleTech at Bodybuilding.com - Best Prices on Hydroxycut Hardcore Next Gen!

For 20 years, the HYDROXYCUT name has been synonymous with results. And now next evolution of HYDROXYCUT is here. Two decades in the making, new HYDROXYCUT HARDCORE NEXT GEN features potent doses of key ingredients in unique, never-before-seen combinations to deliver the ultimate stimulant experience. It also contains green coffee for real weight loss results. Subjects taking the key ingredient in HYDROXYCUT HARDCORE NEXT GEN (green coffee extract [C. canephora robusta]) lost 10.95 lbs. in 60 days with a low-calorie diet and 3.7 lbs. in an 8-week study with a calorie-reduced diet and moderate exercise. Most thermogenic formulas don't have any scientific studies backing their key weight loss ingredients, let alone two.*

30
Instagram post by Joe DeFranco • Mar 10, 2017 at 4:17pm UTC

31
Tip: Better Than Triceps Pushdowns | T Nation

Many bodybuilders believe that the decline skull crusher is superior to the flat bench variation. The decline produces the greatest range of motion and provides high levels of stretch that optimize muscle hypertrophy. But most triceps exercises done with free weights involve little tension in the contracted (top) position. Not so with the kettlebell skull crusher.

32
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.

33
10 Fat-Torching Tips For A Shredded Physique

Think of your metabolism as a fire, if you don’t keep adding fuel to it, it burns slower and eventually dies out. Likewise, the fire can only handle so much fuel at one time, and is easily overwhelmed by a huge log. Instead, adding reasonable portions of fuel at regular intervals encourages the fire to burn faster and hotter. The same is true with out metabolism: keep supplying it with healthy food and it speeds up; deny it food and it goes into starvation mode, creating fat stores for later usage.

34
Arnold Schwarzenegger: Power of the Pyramid

Don’t give your muscles the same reps and weight every set — make ’em work!

35
The Best Routine

An eight-week study compared the effects of training muscle groups one day per week using a split-body routine versus three days using a total-body routine in well-trained men. The split routine hit two to three muscle groups performing two to three exercises with two to three sets per workout. The total-body routine hit all muscle groups with one exercise for two to three sets per workout. Both routines consisted of three weekly sessions done on nonconsecutive days for eight weeks. All subjects performed 18 sets total per session. Each set had eight to 12 reps with 90 seconds of rest between sets.

36 Shawn Ray

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37
The skinny guy's workout program to build muscle

1: Eat up Aim for a gram of protein per pound of your body weight every day. So if you weigh 180 pounds, eat 180 grams. Take in starchy carbs like potatoes, rice, and oats; and snack on high-calorie (but healthy) foods like nuts, seeds, and other sources of good fats. If you don’t have the time or energy to commit to anything else, just remember to eat a lot of the right foods every day.

38
The best cardio machine workout

Spend one minute on each piece of equipment and repeat for rounds. Gauge your intensity with the rating of perceived exertion (RPE)—a simple 1 to 10 scale where “1” is relaxed and “10” is all-out effort. Rest only as long as it takes to transition between stations. Specific RPEs have been set for you for each round, but the machines are interchangeable. So if you can’t do the exercises in the order shown, don’t worry about it. Just hit the right RPE on each machine in turn.

39 Shawn Ray

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40
5 Killer Moves for Shredded Obliques

Grab a dumbbell or a kettlebell that would be demanding to carry in only one hand for about forty yards. Make sure to maintain superb posture at all times as you walk that distance. Switch hands and repeat. The reason this works so well is the opposite side core is trying to dynamically stabilize the spine while you hold the weight and move with it. Makes sense why it is so hard to carry that baggage through the airport with one hand. Those deep core muscles have to stabilize and work to help support your body just like a plank. The suitcase carry is by far the most functional type of plank to improve dynamic stabilization. Give it a shot and you will see the benefits in no time. Don’t be surprised if you wake up the next day with some sore obliques.

41
King T.U.T. Shoulder Workout

In this particular shoulder workout, we put time-under-tension dumbbell presses at the end of the workout. Doing so demolishes the ego and forces you to use light weight to ensure perfect form. You’ll be sore as hell, but you’ll start growing fast.

42
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

43
5 best CrossFit workouts for traveling

You can take any of these workouts up a notch by adding found weight. For example, if you’re traveling with a backpack, put it on your back or hold it to your chest and do your squats and push-ups with weight. Hold it over your head and add a little extra muscle to your sit-ups. Wear it on your run or up and down the stairs. Get creative!

44
New Study Finds Humans Have Three Times More Brown Body Fat

Basically, there are two types of fat. The first is white adipose tissue, which is used for energy storage and broken down for ATP creation. It is also the stuff we want to get rid off. Brown fat is its metabolically active cousin, it regulates body heat via uncoupling. It's called "brown" because it has mitochondria and an actual blood supply. Sadly, we start to lose this good fat as we get older. Babies and hibernating mammals carry a lot to help regulate their body's temperature. It was always thought that once we reach adulthood, the white/brown fat ratio is set and not much can be done. This may not be true as there is research coming out that certain components might influence a transition from white to brown by creating "beige fat."

45
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.

46
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.

47
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.

48
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.

49
Today's Workout 5: The circuit to forge your core

A starting round of renegade rows will hit yours abs hard, followed by walkouts and dumbbell front squats that will keep the rest of your body engaged. Top this circuit off with some elbow planks and your core will be solid for summer in no time.

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7 Exercises to Work Your Legs to Exhaustion

Strength Coach Mark Rippetoe best sums up the importance of squats and why they work your legs to exhaustion, “There is simply no other exercise, and certainly no machine, that provides the level of central nervous activity, improved balance and coordination, skeletal loading and bone density enhancement, muscular stimulation and growth, connective tissue stress and strength, psychological demand and toughness, and overall systemic conditioning than the correctly performed full squat.”

51 T NATION on Twitter
52 Muscle-up With This Brutal CrossFit Workout
53 11 ways to build your best cardio workout
54 The 10 Best Bodybuilding Exercises You Can Do
55 Muscle detailing: 6 workout routines for rock-solid muscle definition
56 The beginner's guide to supramaximal training
57 The Winter Bulk-up workout plan to gain muscle in 4 weeks
58 Men's Fitness Wire on Twitter
59 The 10 Worst Things You’re Doing for Your Muscles
60 The Metabolic Medicine Ball Workout
61 Drive | IFBB Pro Evan Centopani's Bodybuilding Motivation - Video Dailymotion
62 Official Muscular Development Magazine
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64 5 Rules for Building Bigger Triceps
65 Build Awesome Abs with This Execution Tip from Ben Pakulski
66 2017 Arnold Classic: The Expo
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68 The 7 Best Workouts for Fat Loss - Biotest
69 Tip: Use This Carb to Win Big | T Nation
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72 Tip: Build More Muscle With Bad Words | T Nation
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75 The Truth About the 7-Minute Workout
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