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Strength Exercise of the Week: Trap Bar Deadlift vs. Band

It's been a while since I posted an "Exercise of the Week," but hopefully today's offering will atone for that, as this is one of my favorite exercises to program in the late off-season period for our athletes. Check out the video below to learn how to deadlift using a trap bar and bands. For […]

Arnold Sports Festival 2015 Promo

The countdown to the 2015 Arnold Sports Festival in on!

Stay Cover-Ready Year-Round! -

You have two choices: Wait for something to motivate you to get into your best shape ever, or get in shape now and be ready when that something comes along. Here's how Cory Gregory stays ready for anything year-round!

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Why Running Does Not (Always) Burn Fat - Born Fitness

That’s why weight training is oftentimes viewed as better than “just” running. Lifting weights impacts your metabolism by causing mini-micro tears that need to be repaired. That healing process requires energy, which means you’re burning more calories—a process that can sometimes last for nearly two days.

Sagittarius Horoscope for Monday, March 2, 2015

Tuesday, March 3, 2015 - You are already drifting out into the cosmos, and the big picture becomes even bigger today. You're comfortable with your colorful day dreams, but it's time to put your grand plan into motion. Fortunately, the Moon and Jupiter are dancing in your 9th House of High Ideals now, motivating you to go to extremes to accomplish your goals. You are in a dynamic period of growth, so don't wait for a better moment to initiate decisive action. Combine your vision with your best intentions and give it all you got.

Crowdfire - Grow on Instagram and Twitter

Build a powerful, relevant network on Twitter and Instagram

Power Bodybuilding: Shock and Awesome Biceps

They might be 20 inches around now, but even for years after I started training, my arms were one of my weakest body parts. Because I started out with a powerlifting approach to training, I didn’t give much dedicated attention to my biceps. Then, when I did start training them specifically, they didn’t respond in the way I wanted. Frustrated, I started overtraining. When I finally gave my arms a break, they blew up like balloons.

3 Reasons You're Not Ripped

But this doesn’t mean you shouldn’t do isolation exercises. Calf raises, concentration curls and dumbbell kickbacks will always have their place in bringing out the finer points of a physique, but they’re not what’s going to make you shredded. Compound (multi-joint) movements need to be the foundation of your program, since they’re the exercises that will build the most muscle, and hence keep your metabolism revving.

5 Core Construction Fixes

You will notice that some of the people with the strongest core muscles don’t even do any core work. That is because they are focusing on multi-joint lifts (working more than one muscle group at a time) instead of single joint lifts (one muscle group at a time, such as biceps curl). When it comes to multi-joint moves, you have plenty to choose from: deadlifts, squat variations, lunges, kettlebell exercises, rows, medicine ball throws, Olympic lifts and powerlifts all stimulate a lot of muscle at one time. The core has no choice but to work hard to stabilize the spine as you perform these types of exercises. Certain machines allow you to work multiple muscle groups at once but they don’t have the kind of core demand that you’re looking for because of the fixed range of motion, meaning that less contribution is required of your core musculature. So instead of doing so many, triceps pushdowns, cardio and machine moves, stick to the basics.


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13 Things Never to Do in a Gym

When it comes to gym etiquette , we already know to avoid cellphone conversations, re-rack our weights, and curl anywhere outside the squat rack. But there are plenty of lesser-known blunders you could be making at the gym that upset and disrupt others. Worse, some of these mistakes could negatively affect your health.

6 Things to Give Up to Get Rid of Your Gut

Kick these bad habits you probably don't think twice about doing.

The 100-Rep Squat Workout

The classic barbell squat is quite possibly the greatest all-around exercise; it targets your quadriceps, hamstrings, and glutes, as well as the rest of your body. And to reap the muscle-building benefits of the beloved move, you don't need to train like a powerlifter. Instead of upping your weight, increase your reps. Doing more than 10 squats per set induces significant muscle growth and is a strategy endorsed by strength coaches like Bret Contreras.

Build Bigger Forearms Now

The muscle you’re referring to is called the brachioradialis. It starts on the upper arm bone, crosses the elbow joint, and attaches to the ulna (the large forearm bone). Some genetically fortunate guys can grow their brachioradialis muscles through their back and biceps workouts alone. The rest of us need to take a more direct approach to see any real growth.

The 20-30-40 Minute Workout

Keeping your hard-earned progress intact in the midst of a hectic schedule doesn’t have to be difcult as long as you focus on working the right muscle groups. The idea is to implement a three-day schedule that relies primarily on heavy, multi-joint exercises performed circuit-style to burn more calories and fat. “The smartest choice you can make is a high-intensity full-body plan that stimulates as many muscle fibers as possible,” Bell says.

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.

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

How to Train Hard in a Commercial Gym

You’ve put in a few solid years of training and you’re ready to take your workouts to the next level. Problem is there’s no sports performance facility or powerlifting gym within a 50-mile radius of where you live. So how do you get in hardcore workouts while being surrounded by cardio bunnies and dudes flexing in the mirror? Follow these 5 tips and you can turn any average, commercial gym environment into your version of muscle beach .

The Men's Fitness Guide to Suffering

Professor Timothy Noakes, the exercise scientist known for the Central Govorner of fatigue theory, once said, “The brain is the ultimate determinant of performance.”  Noakes’ premise is that fatigue occurs in the mind (i.e., the central govorner) before the body. Even if your heart and muscular system may have more to give, the brain shuts the body down as a protective mechanism when stress levels get too high.  Although the Central Govorner can be an unruly performance limiter, it also prevents an athlete from pushing themselves into organ failure, which is a good thing. 

4 Unconventional Moves For Huge Gains

One of the most dangerous things any iron aficionado can do is to get comfortable. Comfort is the death knell for muscle growth and strength gains. Every once in a while you have to abandon the familiar to really generate the uptick in mass that keeps your boat floated. Stepping away from the bench and trying some unconventional moves might be the best thing you ever did.

7 Ways to Crush Your Bodybuilding Competition

Competing in a bodybuilding show can be an extremely exciting time as well as a stressful one. When you’re competing, you usually only have one thing in mind -- the first place trophy. Make sure you're not getting ahead of yourself. There are a lot of things you should be doing before you even step onto the stage. These seven tips will coach you up and help you finish with the medal.

Three Ways to Sharpen Your Abs

Failing to add weight to ab exercises and training your core with only one movement are two of the worst mistakes you can make on your quest for a six-pack. The abs do much more than just crunch your torso, and they need to be worked against resistance to activate all their muscle fibers. Below is a plan for training your abs three different ways, and much harder than you’re used to.

High Volume, Great Results Workout Routine

In our May issue , we introduced you to Joe Donnelly, a former college and professional football player turned fitness model. Back in his playing days, he was big and lean. Now, he’s big and downright shredded. And best of all, he’s more than willing to show you the training program he uses to stay that way. You saw his chest, triceps and biceps routine in the magazine. In the following pages you’ll see what he does for the rest of his muscle groups.

9 Mindset Mantras for More Muscle

Most of us tend to look for external solutions to our bodybuilding problems. But did you ever stop and think that the true key to progress might lie somewhere within yourself ? Do you realize that the most powerful computer known to man is not sitting on your desk, but is stuck right between your ears, and smack inside your skull. I am talking about your brain, but more specifically, your MIND. The extraordinary power of one’s thoughts cannot be denied. “Mind over matter,” is real.

The 5 Best Deadlift Variations

Choose the deadlift(s) that work best for you and start building full-body strength.

10 Best Cable Exercises for Your Core

A cable machine unleashes a wide variety of core exercises because of the adjustable height and the ability to work from all angles. We’re not talking about the beloved kneeling cable crunch. Rather, these 10 standing, kneeling, twisting, and bending core exercises place your body in every plane of motion to target your obliques and lower abs. Build core strength with these 10 ab-carving cable exercises.

The Workouts You'll Hate The Next Day

Don't worry. You'll still build tons of muscle.

5 Tips for a Deeper Squat

What we do need to answer is the “how”. In many cases it’s much easier said than done. Having a good depth squat takes plenty of maintenance work to be able to (re)achieve ideal positioning. Here are a few helpful tips.

60 Seconds With Flex | Front Raise with a Twist

IFBB Pro Flex Lewis presents 60 Seconds with Flex. Today's tip is a Front Raise with a Twist. Use 3-4 sets for 10-15 reps. For a new tip every Thursday, visit ©2015 Flextraordinary Productions, Inc.

Fighter Diet News

Fighter Diet News, by Fighter Diet: Get Buff, Get Lean

Workout Finisher: Biceps and Triceps Blast

The pursuit of bigger biceps and triceps leads many guys to attack the curl rack in search of the heaviest barbell they can hoist for a few reps. In reality, chasing the heavier numbers on isolation exercises isn’t the best way to produce impressive arms.

$200,000 Transformation Challenge Presented by Dymatize Nutrition and

Thanks to all your hard work, you're probably doing some things you couldn't do eight weeks ago. Maybe you completed your first chin-up or smashed a seemingly unbeatable PR. Post a video showing us what accomplishment is keeping you motivated. Post to YouTube or Instagram by March 8 and be sure to tag it #200ktransform @bodybuildingcom @dymatize. You could win $200 in-store credit ! Good luck!

America's Hot Girls of the Gym II

ANGT (America's Next Great Trainer) presents the 2nd installment of America’s Hot Girls of the Gym. We hit gyms across America to catch some of the hottest, fitttest girls in action. In this 2nd series, we pick up where we left off by showcasing those fit and sexy ladies who have put their time in at the weightroom to build a rockin' physique. So check these hardbodies out and get inspired to build your own masterpiece in the gym.

10 Workouts That Work Better Than "Cardio"

The key to making an interval workout is including movements that challenge your entire body in a single exercise. Aim to include at least two exercises back to back before allowing your body to recover. Catch your breath in between rounds, but don’t allow yourself to recover fully before attacking the next set. Include at least a day of rest in between workouts as these intervals are intense, and you'll see results a treadmill could never replicate. To get you started, try these 10 alternatives to traditional  cardio .

9 Reasons Why You Should Practice Yoga

5 Toughest Yoga Positions for Guys >>> Yes, the real results of regular yoga practice are quite practical, and you don’t need any special equipment—just a few square feet of space and a mat. Here’s how that extra bit of stretching will not only enhance your other workouts, but also your life.

Perspective: Standing Exercises on Unstable Surfaces ISN'T "Core Training"

Our industry has an obsession with "core training", and an unhealthy fascination with "wobby toys" and unstable surfaces. Do you really think if you stand on something wobbly, you'll "engage your core" more? Why? because you read the pseudo-science that says so? Let's talk about it - but please leave your preferences out of this discussion - we're not talking about your feelings, we're talking the realities of physics. Standing exercise has it's value, unstable surfaces have their value (when appropriately applied and appropriately progressed)... But that doesn't mean they "engage your core more", as many pseudo-experts will have you believe. Trainer to the Trainers®, Tom Purvis ( from the Resistance Training Specialist Program (RTS). For live courses and in-depth exploration of exercise mechanics, you can visit RTS at **a PTDC admin may respond to comments, but the Instructor in video will not, so please keep that in mind before you comment!!!**

4 Muscle-Building Crock-Pot Recipes You Should Try

For this recipe, combine the onion, garlic, honey, soy sauce, ketchup, oil, ginger, and red pepper flakes. Next cut the chicken up into slices and place the slices into the crock-pot. Cover the chicken with the honey mixture and cook everything on low for three to four hours. For the last 30 minutes, remove the chicken from the crock-pot, leaving the sauce remnants.  Dissolve the arrowroot flour in water and pour it into the crock-pot — combine this with the sauce that’s already in the crock-pot. Cook this on high for about 10 minutes or until the sauce has thickened. Once the sauce has thickened, return the chicken to the pot and stir until serving. Top the chicken off with sesame seeds. This recipe serves six and can be easily paired with leftover farro from the other night.

Ten Triathlons Worth Training For

Here are 10 of the coolest, most challenging triathlons in the United States. Trust us: They’re fully worth the blood, sweat, and tears.

Front Squat Common Mistakes in the Front Squat with Dan Green

25 Brutal Workout Finishers for Rapid Fat-Loss and Muscle-Building

You're soaking wet, you're tired, you're hungry, but the blood's still pumping and you know you've got a bit left in the tank. You also know it's that last bit of effort that will push you to the next level. It's what seperates a six-pack with a SIX-PACK. These 25 finishers are brutal additions to your already intense workouts. And if your workouts aren't intense, they are now.

Zach Even - Esh

Http:// - click HERE for wrestling workouts & FREE tips Wrestling Conditioning vs Weight Lifting - A high school wrestler writes in asking about his Wrestling Coach's advic...

8 Easy Eating Changes to Expose Your Abs

But your body needs a wake-up call every once in a while. It needs to be challenged and catered to just like your muscles. You don’t do the same workout every day and expect constant progress (and if you do, consider this your wake-up call to change that up, too.) Adopt these 8 eating strategies to keep your body guessing and your abs growing.

4 Ways to Meet Women While Traveling

You might not have a celebrity entourage, but you do have the tools to mine your own network and get the same result. Ask everyone you know if they have friends where you’re going. Go through your Facebook and LinkedIn accounts—you can find acquaintances and friends-of-friends to meet up with.

Save Time and Torch Fat with Complexes

That’s it. I’m done and dusted in about 30 minutes. Because the complex builds muscle, burns fat, and improves conditioning, I don’t see the point in doing it the old way. A complex is a great way to build muscle because of the greater muscle time under tension. So next time you’re at the gym, do your couple sets of deadlifts or bench, and then move straight into a complex. You can give any of the following complex routines a go for a fast and effective workout.


How Squat Depth & Load Influence Muscle Growth A recent study that tested muscle activity in the squat showed that the best way to train the gluteus and hamstrings of the posterior chain is with a heavy load over 80 percent of the 1RM and to squat all the way down below parallel. As both load and squat depth increase, the glutes and hamstrings perform more work.

The Truth About Muscle Confusion

A rise in the popularity of workout DVDs like T25 may bring up questions about the benefits of body-weight exercises versus those of traditional resistance training with heavier weight. Here's what we know about the at-home fitness craze: Doing a body-weight/light dumbbell exercise plan for a few months is a form of muscle confusion and may yield significant results.

Dennis James and Big Ramy Train Chest

Dennis James and Big Ramy Train Chest

The Truth About Overtraining -

I am myself a shut up or go home cuz I hate excuses. I agree on the marathon sessions could lead to training a bit too much. But for mea persons lack of success is do to not following 3 simple keys to success. Proper training, proper nutrition and proper rest and recovery. Stressors are a big factor. I have been married 35 yrs. raised 5 kids with my wife. That alone mike mentzer explained to me was why I chose the training program I did. Now all kids are gone and my workouts are much different for me. Find the balance and the overtraining excuse won't leave your lips again. Sorry if this is abut skippy. On a 500 mile road trip and it's bouncy. Lol.

We 'Mirin Vol 102: 21 Inspirational Transformations -

These 21 motivating individuals got back to the grind and carved bodies worthy of celebration!

T NATION on Twitter

Think fat loss requires high-rep training and tons of cardio? Read this --> …

Monty Halls | 7 Meals from a Savage

Monty Halls, a BBC host and adventurer, has the definitive test of grit: See what happens when people are denied their next seven meals. Hunger will transform us all into gritty, foraging survivalists. When voluntarily stranding himself on a remote island in Scotland, the rugged individualist in him leaned on the strength of the community. After all, it was their hard earned knowledge and culture that helped them survive the rugged environment and it would be foolhardy to ignore this.

Beginner's Guide to a Better Bench Press

This is the most critical part of the bench press, without a tight, solid base to press off of, big weights will never be lifted. This is a major mistake I see in most people new to benching. They will lay down on the bench, feet gingerly on the ground with their back as loose as a wizard’s sleeve. Just like the foolish man in the bible who built his house on the sand, a weak foundation will not last.

T NATION on Twitter

For heavy lifting, drop the dumb warm-up sets and do "ramp-ups" instead. Like this: …

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