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$250,000 Transformation Challenge Presented By Dymatize Nutrition

Become a leaner, stronger you in just 12 weeks!

Better Workouts: How to Master The Pullup

Want to know the fastest way to do more pullups? Follow this simple 4-step guide that can help you do more whether you're a beginner or an expert.

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.

Dynamik Muscle

BUY NOW > Scientifically Engineered Pumps Enter the gym and experience Gamma-ray; the fastest working, blood...

Josh Lenartowicz & Steve Orton Interview - Arnold Classic Australia 2016

Muscular Development's David Baye talks with IFBB Pro bodybuilders Josh Lenartowicz & Steve Orton on Thursday, just before the 2016 Arnold Classic Australia.

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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 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.

The Science of Sleep

You might not need to slap yourself in the face and grunt like a silverback before a big lift if you would just get enough sleep. Simply getting enough time on your pillow may be enough of a boost to your performance in the gym. Remember, heavy lifting is just as much cerebral as it is muscular. That is to say that your central nervous system plays a much larger part than you’d think when it comes to pushing through that new personal best on the bench.

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.

Dave Draper's Top 15 Tenets for Bodybuilding Success

Dave Draper's Top 15 Tenets for Bodybuilding Success

Bodybuilding #1 Destination at Muscular Development

Cedric vs. Kai: The Rematch - Who's Going to Be On Top, Down Under Read more...

The 21-Day Shred: Chest & Triceps, Day 9

Day nine is a traditional bodybuilding split routine that focuses on developing the chest then the triceps in a primary to secondary fashion. MEN'S FITNESS digital director Mike Simone demonstrates the execution of the workout.

The 10 Most Common Sex Mistakes

So, if you really like this girl, or at the very least like slapping flappies with this girl, crack open a bottle (not a box) of wine, sit back and don't do these things. And don't call it "slapping flappies."

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.”

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.

6 Things Experienced Lifters Do Every Day

After you have been in the iron game for a while you start to develop more daily habits and goals as apposed to focusing on just one long-term goal. Experienced weightlifters still will have long-term goals but they are also seasoned enough to know that creating habits that they do everyday will create long-term success. You can’t build muscle, get lean or increase strength just by setting a goal. You need to think about what you do each day if you want to have longevity as a lifter and keep making progress.

5 Ways to Shredded Abs

Combine these five moves in a single workout to pummel each abdominal region into submission.

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.

7 Must-Do Moves for A Strong, Chiseled Chest

The following pages will list the remaining pec exercises that have been proven highly effective for developing a strong, muscular, well defined chest. Let us know if you agree,  and what other chest moves you think belong on this "must-do" list.

Put Some Polish On Your Front Delts

The deltoids are composed of three heads — front, middle and rear. Shoulder presses build mass on the front and middle delts, but you need a variety of raises to put laser-like focus on each head individually. Most workouts should involve lateral raises for the middle delts and bent-over lateral raises for the rear delts. To put some extra polish on your front delts, a great exercise is barbell front raises. Stand holding a barbell across the front of your thighs with your feet shoulder-width apart and knees slightly bent. Hold the barbell with an overhand grip, with your hands spaced about shoulder-width apart. Lift the bar straight up and out in front of your body until your arms are just past parallel to the floor. Pause for a moment at the top before slowly lowering the bar back to the start.

Arnold Schwarzenegger: Pectoral Pointers

Some chest moves — including this effective trio — are too good to ignore!

The 21-Day Shred: Five Workouts to Save Your Gains for Life

These five workouts will keep your body in check. They're your new go-to. Have a busy next couple months? Not quite as much energy lately? Or, maybe you're just not ready for another Shred yet? Well, here's your Post- Shred plan.

The 15 Best Fit Butts on the Internet

These fit ladies are the epitome of #squatspo.

Back on Track

FLEX editors undertook a rather daunting task, journalistically speaking —they gathered to choose the 20 bodybuilders who, in their estimation, represented the best back development of all time. The list was stacked with greats, from Ronnie Coleman and Dorian Yates at the top of the heap to Melvin Anthony and Albert Beckles snagging the final two spots. You could argue vociferously for a favorite who didn’t make the list (and have a valid point), but all told, no one could debate the quality of the final 20. They were giants in a sport that boasts more than its fair share of larger-than-life physiques.

Lifting Straps

When performing pulling exercises, forgo using lifting straps until your grip is all that prevents you from properly progressing your training. This will ensure you are adequately training your grip. When the loads get heavy, however, use lifting straps to allow you to adequately train the larger target muscles. – FLEX

T NATION on Twitter

Here's a great idea for summer: stop being fat. Free ebook with diet and training plan:

RCSS Brand Madness

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Subpar. Average. Athlete. Which one are you? Take these tests to find out: …

24 on Twitter

#MarchMadness has kicked off! We're sending 100 random customs balls w/ orders over $49!

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.

Dan Green Explains How He Trains People At Boss Barbell -

Dan Green Explains How He Trains People At Boss Barbell -

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Some experts say not to do static stretching before workouts. Here's why they're wrong: …

I'm Coming Home (To Carbs)

I’m not promising you unlimited carb feasts.  Candies and cookies are carbs too. You can’t just pound refined flour and shotgun cans of soda. And if you eat too much of anything—whether protein, carbs, or fats—they will make you fat and slow you down.  Of course, I want you to enjoy your treats. But you have to earn them by training hard and them making sure about 85% of the time your diet is filled with natural foods that don’t go through much (or any) processing. Think about meat, poultry, fish, vegetables, fruits, grains, and dairy.

29 - 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......

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

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.

T NATION on Twitter

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For traps like this, you need more than shrugs. Try these exercises: …

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

35 (@cutandjacked) • Instagram photos and videos

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Add this to your next leg day for new quad gains --> …

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Lift with perfect form. Use mid-rep paused sets. Here's how: …

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Using a kettlebell for isolation work is sacrilege. That's why we like it. Info: …

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Gains stalled? It may not be the exercises but how you're putting them together. Try this: …

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

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

Joe DeFranco's Industrial Strength Show [Promo video]

Joe DeFranco's Industrial Strength Show [Promo video]

Mr. Olympia LLC on Instagram: “#BodyBuilding #MrOlympia #Flex @mr.olympiallc”

Big Jon Ward trains shoulders 3.5 weeks out from USAs

Big Jon Ward trains shoulders 3.5 weeks out from USAs

Men's Fitness on Twitter

What makes a guy manly? Here's what women say:

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.

Watch: Kevin Hart and Dwayne Johnson in New Central Intelligence Trailer

Hart plays a former high school sports star who reconnects with his former classmate (Johnson), who was bullied and considered a loser. But life has a way of turning things around, and Johnson's character is now a contract killer for the CIA.

6 Muscle-Building Exercises You Can’t Do Wrong

Bad technique also goes beyond injuries: it kills performance. You’ll never lift the weight you can truly lift, and you’ll shortchange your muscle growth. You’ll use the wrong muscles, worsen your posture, and never achieve great results.

The Badass Workout of the Week

With that in mind, we'll be presenting a weekly badass workout that takes hardcore training to the next level. Along with his valuable tips and helpful advice, PJ Braun , President of Blackstone Labs and Prime Nutrition will provide his weekly badass workout that you can knock out in 60 minutes or less. 

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.

51 Shawn Ray Muscle & Fitness Camp 2016- Norwalk , CA
52 Protein Almond Snack Balls
53 Fighter Diet Trouble Shooting
54 Kai Greene's Incredible 2016 Arnold Classic Routine
55 Mona Muresan on Twitter
56 Zach Even - Esh on Instagram: “My favorite place in #Manasquan aside from #UndergroundStrengthGym is my man #MrPrime! #STRONGLife #UndergroundStrengthCoach #Edison…”
57 Bodybuilding at the MI40 Gym Tampa With Ben Pakulski
58 Phil Heath on Instagram: “#PhilHeathStarterKit @giftednutrition Accelerate with BYLT going into my @smartshakehq. Got my @schieksportsinc training belt my badass…”
59 Snatch Warm Up: Secret Atomic Exercises!
60 What to Eat Before You Drink
61 Men's Fitness on Twitter
62 Men's Fitness on Twitter
63 Back and Biceps Muscle-Builder Workout
64 Sprints And Plyos Track Workout | Samantha Ann Leete
66 How Much Can a Pre-Workout Supplement Help?
67 Gabe Cortez Trains Back at ...destination DALLAS TEXAS
68 Hidetada Yamagishi on Twitter
69 Post Workout Carbs
70 Biolayne | The official website of Dr. Layne Norton
71 Health and Fitness Power Rankings: Diet Wars
72 Beef and Vegetable Stir Fry
73 Joe D. Answers YOUR Training Questions! - Official Website of Joe DeFranco & DeFranco’s Gym!
74 Undertaker lifts 500 pounds at age 50 - ESPN Video
75 QnA: Daily Calisthenics, When to "Cut" & Defining STRENGTH • Zach Even-Esh
76 Jessie Marines Branch Warren Classic Overall Winner
77 Kai Greene - and we're taking off, to the land down under... | Facebook
78 alexander d t on Twitter
79 Colorado Buffaloes on Twitter
80 Kai Greene on Twitter
81 AWESOME performance and pump booster... - Ben Pakulski IFBB Pro | Facebook
82 Hi-Tech Pharmaceuticals - Official Muscular Development Magazine | Facebook
83 on Twitter
84 Frog Fitness on Twitter
85 Hidetada Yamagishi on Twitter
86 T NATION on Twitter
87 Kai Greene is ready for the Arnold... - Official Muscular Development Magazine | Facebook
88 6 Perfect Post-Workout Meals
89 T NATION on Twitter
90 Bobby Shields on Twitter
91 Marty Ozaeta on Twitter
92 vishnu menon on Twitter
93 Train Like a Champion