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Thrash Your Chest With Frank

After pushing himself to the limit for competitive glory, Frank McGrath launched his offseason with a chest workout as classic as the gym he performed it in. Get ready to feel like a bodybuilder.

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1
Sagittarius Horoscope for Friday, March 11, 2016

Friday, March 11, 2016 - It's more than likely that you recently devoted your energy to pursuing pleasure instead of getting your work done. It's time to pay the piper by catching up on your chores today, even if that means turning down a leisurely lunch or an evening out with your friends. However, attempting to do everything at once only creates more complications. The most straightforward route to success is traveled by prioritizing your tasks now and then attacking them in order, one after another, until you are finished. A goal without a plan is just a wish.

2
9 Ways to Cut Water Weight and Reveal Your Abs

There is good news though, you can naturally help your body get rid of that extra water so that you can reveal those hard-earned abs. Note: flushing excess water to reveal muscle definition will only work if you have a low body fat percentage. If you don't fall into that category just yet, work on getting there before you blame water weight for hindering your reveal. Check out these tips to help you showcase that six-pack.

3
Arnold Schwarzenegger's 12 Rules for Success

HE KNEW A STRONG AND KNOWLEDGEABLE PARTNER COULD ASSIST AND MOTIVATE HIM. SO HE TEAMED WITH POWERHOUSE FRANCO COLUMBU FOR WORKOUTS. ARNOLD LATER APPLIED THIS SUCCESS SECRET TO BUSINESS.

4
5 Easy Moves for Beach-Ready Abs

With summer on the horizon, prep your core with these sure-fire moves you can do at the gym.

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Here’s What the "Ideal Male Body" Looks Like in 19 Countries Around the World

The U.K.-based Internet medical service Superdrug Online Doctor (weird name, we know) commissioned graphic designers from 19 countries around the world to Photoshop one image of a man to reflect what the designers imagined would reflect their country’s preferences. (The project drew inspiration from journalist Esther Honig’s 2014 " Before and After " series, in which she asked 25 designers around the world to retouch her photo according to local beauty standards.)

6
5 Rules for Gaining Mass

If you'’re looking to add muscle mass to your frame, hitting the weights hard is a given. Quality time in the gym begins a cascade of changes that will stimulate your muscles to grow bigger in response to the challenges you throw their way. It'’s tempting to think that'’s all it takes to add muscle to your body. After all, you can actually feel your biceps growing after an intense set of curls. That pump is tangible, real-time biofeedback to let you know that blood is flowing to your muscle cells, beginning a chain of events that stimulates protein synthesis. Maybe that'’s why it's easy to overlook how important good nutrition is in the mass-building equation. When you choose to eat, say, chicken instead of ice cream, there'’s no immediate muscle gratification -- no pump to keep you motivated. Make no mistake: Eating for muscle is just as important as lifting for muscle. The foods you grab in the morning on the way to work, the meals you pack for lunch and mid-afternoon, what you put into your body immediately following your workout, and your final meal of the day impact your results as much as, if not more than, the number of reps you squeeze out at the end of a set.

7
7 Winning Strategies for Growth

Backstage after bodybuilding contests, some competitors from second to last have ready excuses for their performances. These range from illness and injury to incompetent judges to “a freak of nature” victor — any of which may or may not be true. Meanwhile, some accept all blame for their fate — whether or not they deserve it — and are already strategizing what they’ll do different next time. Invariably, the latter make the greatest improvements, while those who always have an excuse for losing almost always have cause to use it.You can either be reactive or proactive. When you’re reactive, you blame outside circumstances and other people for obstacles or failures. By inference, there was nothing you could’ve done differently. When you’re proactive, you take responsibility for everything in your life and, because you’ve assumed control, you can anticipate difficulties, then devise a plan and take actions for overcoming any circumstance.

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The Best Full Gym Chest Workout

101 Best Workouts Of All Time  is the ultimate answer to the question "What workout should I do?" No matter what equipment you have available, from a fully-stocked supergym to a pair of mismatched dumbbells in your garage, or nothing but your body weight alone, you can build muscle, lose fat, and sculpt the physique you've always wanted.

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The 2016 Starter's Guide Workout Program

As you progress, you can introduce machines to further isolate and overload the muscles and even to work around any nagging injuries you may have. But for now, stick with what’s written here. “When starting a new workout program, focusing on the fundamentals is key,” says Grinnell. “Pushing, pulling, and squatting heavy weight is what it’s all about. Throw in some arms, calves, and abdominal work with the right amount of cardio and you have a solid workout plan.”

10
100-Rep Sets

Alternately, you can work 100s into your usual routine as a shock treatment. Do an occasional century set session for a lagging body part, or rotate such workouts so that all body parts get the treatment from time to time. Not only can this jump-start new growth, but it can also recharge your training in general, especially when you have nagging injuries. Don’t have time for your usual workout, or your joints are still reeling from your last one? Do one set per exercise for 100 reps. Such a routine will be faster and also allow you to train around injuries. You may look a little crazy and a lot weaker doing marathon sets. But, if used only occasionally, 100s is a smart way to foster heavyweight gains.

11
The Classic Physique Debate

Bodybuilding is both a sport and an art, but that only begins to explain the tension. First, it’s the most subjective of all athletic contests. Which physique is ideal? Do you favor more mass or better proportions? Monster quads or a greater flow to the whole? And as art, styles clash, as if a lifelike sculpture by Michelangelo is next to an abstract painting by Picasso. Is bodybuilding foremost about the pursuit of harmonious refinements or the avant-garde urge to shock? On one side is Team Aesthetic, on the other is Team Freaky. And somewhere in the middle are men, like five-time Mr. Olympia Phil Heath, who combine elements of both. The debate has only grown with the creation of the classic physique division, which launches this year. How did we get here? Where are we headed? And what exactly is classic?

12
7 Curls for Bigger Biceps

To develop an impressive set of biceps you need to target the muscles from every angle. That’s right, we said muscles. The biceps brachii (long and short heads), as well as the medial head and brachioradialis (forearm) must all receive some (tough and exhausting) love in order for you to achieve attention-grabbing guns. How do you do that? With proper exercise selection and rotation, and consistently altering things like rep speed, weights used, and sets completed.

13
The 8 Worst Things a Beginner Can Do in the Gym

While bodybuilding is not as complex as rocket science or brain surgery, the process of building muscle, gaining strength and losing fat still takes a tremendous amount of knowledge, as well as hard work. It is vital that beginners have the right information from the start so that their journey with exercise provides maximum results, without injury, distress or too much time wasted. Although your program will evolve as time passes, much of what you learn, and put to use from the start, will create a solid foundation that will serve you throughout all of your years in the gym.

14
Jay Cutler

IMPORTANT INFORMATION! This is the only official website of Jay Cutler. Other websites which may purport to be the website of Jay Cutler are not approved by Jay Cutler and such websites must be considered established with a fraudulent intent. Please do not use any of such possible websites and Jay Cutler and his companies and his brands have no liability for any losses or damages whatsoever you may incur if you visit such other and unofficial websites.

15
T NATION 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

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T NATION on Twitter

Muscles are more impressive with definition. So fix your diet + burn fat. Free ebook here: https://goo.gl/yNGvZj  pic.twitter.com/WAX921yGJq

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The Workouts for Big Arms in Four Weeks

Time Under Tension is simply referred to as how long a specific muscle group is under strain during a set. If you do a set of barbell bicep curls for 10 reps it can take roughly 15-20 seconds to complete. By making it more difficult you can increase that time under tension to 35-40 seconds. This forces you biceps to work 15-20 seconds longer allowing the muscle fibers to grow.

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T NATION on Twitter

Subpar. Average. Athlete. Which one are you? Take these tests to find out: https://www.t-nation.com/training/from-average-to-athlete … pic.twitter.com/5hSND1Wbyl

19
Challenging the Belly Fat Hypothesis

This article is about drawing the line in the search for honest reporting on weight gain, fat loss, and the growing concern about “belly fat.” It was originally scheduled to be published on a mainstream media site. But one editorial request for clarity turned into another for additional research, turned into a game with one agenda: no desire to post an article that clearly opposes a vested interest in a popular book.

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T NATION 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

21
Biolayne | The official website of Dr. Layne Norton

Get access to premium content from Layne and some of the best authorities on building muscle and burning fat! Not only will you get access to premium articles, you will also have the opportunity to attend live webinars, videos, and Q&As with Layne and other experts. Take your knowledge to the next level!

22
Dennis Wolf's Guide to Wide Shoulders

First, the bad news. Or the good news, if you happen to be a Wolf born in Kyrgyzstan. The most important component in shoulder width is clavicle length, and there’s nothing you can do to alter this. Sufficient calcium and vitamin D will allow you to fulfill your bone-growth potential, but that potential is determined by your DNA. No amount of milk or shoulder stretching is going to give Phil Heath the clavicles of Dennis Wolf. Focus instead on the next five widening rules.

23
Unusual Fat Loss Methods, Backed by Science | T Nation

Obviously it's not a "magic pill" for weight loss. You can't treat your body like crap in every other way and expect to get lean by getting high. Plenty of fat people use marijuana. But if you're a lifter who wants to kick back with friends, cannabis is probably the better option for your body comp goals than cocktails, Coors, or even Coca-Cola.

24
Shawn Ray on Instagram: “#powerhousegym #bodybuilding #training #fitness #Physique #shawnray #ifbb #npc #mrolympia #halloffame”

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T NATION on Twitter

Add this to your next leg day for new quad gains --> https://www.t-nation.com/training/tip-do-bike-sprints-for-quads … pic.twitter.com/Hcjnq0hVx7

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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

27
CutAndJackedShop.com - The Motivational Gym Shop

Our newest addition to our collection! Check out our new necklace and keyring representing the following motivational quote: "There will be pain. There will be suffering. But where others fall......

28
Biotest 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

29
T NATION on Twitter

Gains stalled? It may not be the exercises but how you're putting them together. Try this: https://www.t-nation.com/training/tip-use-the-continuous-ramp-method … pic.twitter.com/92SylDtZvU

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T NATION 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

31
T NATION on Twitter

If your delts aren't growing, key-in on the medial head. Use this: https://www.t-nation.com/training/tip-use-bands-for-lateral-raises … pic.twitter.com/6lWdCSUy5g

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T NATION on Twitter

Use this chin-up workout to make your back muscles burn and grow: https://www.t-nation.com/training/tip-build-that-back-with-21s … pic.twitter.com/DVnQMmXmyW

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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

34
5 Comfort-Food Flips That Will Transform Fat Bombs Into Muscle-Building Meals

Well, prepare your taste buds for the surprise of a lifetime, because we’ve come up with recipes that do the impossible: combine solid nutrition with real, decadent indulgence. We’re talking gooey mac and cheese, crispy fish-and-chips, downright sweet brownies—all just slightly modified so you can enjoy the flavors you crave without the pounds that usually come with them. Trust us, even a health food junkie will find these dishes delectable.

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CutAndJacked.com (@cutandjacked) • Instagram photos and videos

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T NATION 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

37
Bodybuilding.com on Twitter

Will YOU be surprised w/a ball? Get those orders in for a chance! @Cellucor #MarchMadness http://bbcom.me/1SMOoNB  pic.twitter.com/XUugLScwi0

38
Intense Shoulder Workout | 30 Days Out | Day 12

Yesterday, you lit up your legs. Today, you move up the chain and smoke your shoulders. Check out the daily video and get ready for another intense workout! Get Craig's Full Program Here | http://bbcom.me/1pC6w19 Craig's Recommended Supplements | http://bbcom.me/1pC6xC4 My goal for day 14, which is right around the corner, is to be under 220 pounds. I've got a lot of work to do in the next few days, and I don't like to leave anything to chance. I might have to pick up a little extra cardio. We'll see how things shake out. Do you have a goal for the half-way point of this program? What is it? Do you think you're on track to get there? If you're not quite where you want to be, what are your plans to get there? You do what you have to do on this program; there are no excuses. Give yourself every advantage. About 20 minutes before I hit the gym, I usually mix BCAAs with an actual pre-workout supplement. The BCAAs help me with endurance and help me feel less sore. The pre-workout supplement will provide me with energy and focus as I get into the gym. The video you're about to watch is very near to my heart.

39
T NATION 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

40
7 Reasons Guys Get Stuck With Skinny Legs

Don't just blame genetics—there might be a problem with your training routine that's preventing you from adding muscle to your wheels.

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T NATION on Twitter

Increase your pain tolerance to increase leg size. Go high-rep. Here's why: https://www.t-nation.com/training/tip-for-big-legs-increase-tut-and-volume … pic.twitter.com/wwlxiNgKIh

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Joe DeFranco's Industrial Strength Show [Promo video]

Joe DeFranco's Industrial Strength Show [Promo video]

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Dwayne "The Rock" Johnson's Instagram Is an Oasis of Hope and Inspiration | STASHED

#1 thing people ask me about is this story about these awesome girls. All ages and races – lucky dude to have the greatest fans in the world. #Repost ・・・ Maybe it’s random or maybe it’s holiday fate… either way it makes my heart sing… I decide to take a Sunday drive in my pick up to run errands and go train at my buddy’s gym. As I’m driving down the road I see three young girls holding signs that just say “Beep”, “Happy Holidays” etc. So I drive by and do what anyone would do.. I beep and wave. As I look in my rearview I can see that they’re pointing at my truck (my all black pick up is pretty recognizable in our little country town). I go train and run my errands and over 3 HOURS later I’m driving back down our little backroad and the same three angels are standing by the side of the road – only this time they’re jumping up and down, waving and screaming as I drove by. I thought, “Did those signs say my name?”…”Should I turn around just in case?” I decide to hit the brakes and look in my rearview and in that very moment I see them going BONKERS! I flipped a U-turn and drove back to them.

44
The Workouts to Get a Six-Pack Without Doing a Crunch

The first three weeks make up Phase I. After the third week, switch to the workouts in Phase II, which are done in the same pattern. Exercises marked “A,” “B,” and “C” are done in sequence. Perform one set of each, and then rest after C. Repeat for the prescribed number of sets. Note that in Phase II, the ab exercises are A and B (not C), so rest after B.

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I'm Hungry All The Time! | Transformed | Day 66

Don't let hunger—or its grumpy older brother, hanger—stand in the way of you and your goals. Calm that stomach grumbling with these easy tips! Get the Full Transformed Training Program | http://bbcom.me/1TIBQYv Fat Blast Transformation Stack | http://bbcom.me/1TIC7ea Congrats, you're officially—well, sort of officially—in the final stretch of the Transformed program! You're doing great and keeping up with the training, but we know that doesn't always mean your cravings are throwing up the white flag. Charlotte Oldbury has been there! Today, she gives some tips for dealing with the transformation journey and coming out on top. ABOUT DYMATIZE Dymatize Nutrition was founded in 1994 and has grown into an industry leader, supplying the highest quality nutritional supplements to millions of fitness enthusiasts and athletes around the world! Dymatize is a world-renowned company spanning across 50+ countries. Producing the safest, best quality, and most efficacious products is extremely important to us. In fact, one way we ensure that quality is by quarantining every raw ingredient and finished product for 3 days while our in-house quality control lab tests for potency and purity multiple times.

46
Bodybuilding at the MI40 Gym Tampa With Ben Pakulski

http://www.mi40nation.com/mi40-muscle... - Bodybuilding at the MI40 Gym Tampa With Ben Pakulski. Come train with me and the MI40 crew in Tampa, check out the new dates for registration. They are filling up quickly! http://www.mi40nation.com/mi40-muscle... If you are looking for bodybuilding guidance, videos, workouts, the proper training split to build muscle, see how IFBB PRO Ben Pakulski builds big muscle through the best online program here www.mi40nation.com - For Students Of IFBB Pro Ben Pakulski. Where Savvy Men and Women Come To Build Muscle FAST - www.mi40nation.com Don't miss any Ben Pakulski workout or Ben Pakulski training tips by subscribing to the channel: https://www.youtube.com/user/BenPakIFBB And "LIKING" the fanpage here: https://www.facebook.com/IFBBbenpakFA...

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13 Ways to Improve Your Deadlift, Fast! | T Nation

The deadlift is just as much a pushing exercise as it is a pulling exercise. You need to think about pushing the barbell away from the floor by putting as much force into the ground as possible. A common cue is "try to make a heel print in the floor," and it works like magic. Not, like, you know, Gandalf defeating the Eye of Saruman magic, but more so like, "Holy shit, I just lifted 20 more pounds than usual" magic. This will be a little trickier for those who pull sumo style compared to those who pull conventional, but it's still a good idea for both.

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28 Days to Six-Pack Abs Workout Program

First up is the diet. This will become your most important component because it takes the most discipline, and if you’re not getting rid of the fat and water, then your abs are going to seem more like a two-pack. With the diet, don’t drastically cut carbs, instead burn them. Keep carbs constant until your abs are truly ready to be seen, then a quick cut will rip out the final drops of water. This is the biggest mistake I’ve seen, dropping carbs too fast and too much, which reduces energy and forces “skinny fat” syndrome instead of good fat burning. Increase your protein to 50-60 additional grams per day and amino acid intake to 10-20 grams per day of supplementation; do this while increasing your veggie intake, so that you can get your calorie count where it needs to be to shed the excess poundage. To reduce excess water weight, add natural diuretic-based products that have dandelion and green tea extract and uva ursi and cranberry. Also, make sure to hit a fat burner that cooperates with your gut, and keep tabs on your indulgences. When you’re out, resist the urge to consume heavy or sugary drinks and fatty foods.

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Meet Tarra Oravec - 1200LB Raw Total at 181 - elitefts.com

Meet Tarra Oravec - 1200LB Raw Total at 181 - elitefts.com

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5 Reasons Why Squats Are Better Than Leg Presses

If you want to build and strengthen your quads and glutes , then you probably know that squats and leg presses are both go-to moves that will deliver big-time results. Granted: If you have a shoulder or arm injury that limits your ability to squat with a barbell, then by all means, leg presses are better than nothing.

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52 Kai Greene's Incredible 2016 Arnold Classic Routine
53 President Carter on Twitter
54 Sprints And Plyos Track Workout | Samantha Ann Leete
55 THE GREATEST MOTIVATIONAL VIDEO EVER CREATED.
56 Blow Up Your Bench for a Massive Chest
57 How Much Can a Pre-Workout Supplement Help?
58 7 Muscle-Building Smoothie Recipes
59 Ask The Supplement Guru: Is Organic Whey Protein Worth The Money?
60 Gabe Cortez Trains Back at ...destination DALLAS TEXAS
61 T NATION on Twitter
62 6 Cooking Mistakes That Could Kill You
63 12 Ways to Build Muscle Faster
64 Biotest on Twitter
65 Layne Norton, PhD on Twitter
66 5 Style Problems Caused by Muscles
67 In Defense of Machines
68 Biolayne | The official website of Dr. Layne Norton
69 Instagram photo by Kevin Levrone • Mar 11, 2016 at 8:54pm UTC
70 Kai Greene - and we're taking off, to the land down under... | Facebook
71 Jon Warrix on Twitter
72 Kai Greene is ready for the Arnold... - Official Muscular Development Magazine | Facebook
73 Belinda on Twitter
74 Weekly Twitter Giveaway Terms And Conditions
75 Mike Titan O'Hearn on Twitter
76 T NATION on Twitter
77 Bobby Shields on Twitter
78 Marty Ozaeta on Twitter
79 Tyler Kibby on Twitter
80 vishnu menon on Twitter
81 Train Like a Champion
82 Rich Gaspari on Twitter
83 Kyung Won Kang Winner Interview
84 8 Best Cable Exercises for a Big Back
85 Phil Heath on Instagram: “#MostMuscularMondays baby! Pic from my guest posing at the #PhilHeathProAm. Gotta go train today and get some more #ComicBookRoundness.…”
86 Jim DeLantey on Instagram: “Hanging with the TITAN and @tikadukic Happy to keep his car shined and yes, that's his pic on the wall of the Mecca #muscle #mecca…”
87 Ronnie Coleman | Aint Nothin But A Peanut Butter Flavor Protein
88 Exclusive PT on Twitter
89 Bobby Vaziri on Twitter
90 Teamalldayeveryday on Instagram: “#IFBBOrlandopro #NPCSouthernUSA #ClassicPhysique #MensPhysique #Instafit #Fitfam #Fitcouple #Aesthetics #Beastmode #Physique…”
91 Workout for Arms, Abs, & Calves | 30 Days Out | Day 13
92 Phil Heath on Instagram: “Enjoyed my time on stage yesterday at the #PhilHeathProAM. Thank you Ed and Betty for helping me out on an amazing event. I cannot wait for…”
93 Anderson Ramos on Twitter
94 10 Ways to Burn 1,000 Calories and Not Even Realize It
95 Brian DeFiebre on Twitter