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Wanna Train At Elitefts Thursday Night Before The Arnold? Read How

24 hour FLASH raffle to train at elitefts s4 private training compound the Thursday (3/3/2016) before the Arnold Classic. Raffle begins at midnight and will run 24 hours. Ten winners will be selected on Wednesday. No purchase necessary

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TRIM UP: Your new fat-burning plan is now available - HUMANFITPROJECT

We told you it was coming—now it’s finally here. The entire Spring TRIM UP plan with HFP expert contributor Tim McComsey is available at Coming off of a successful run of programs such as the Holiday Gut Checks, the Winter BULK UP, and REDEMPTION—the Spring TRIM UP is the next natural transition. Get the …

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Best for Boulder Shoulders

To sum it all up, the research concluded that it’s best to use several different exercises to build impressive shoulders. The best exercises for the anterior deltoid were: the Smith machine shoulder press, free-weight bench press, and pec deck. The best exercises for the middle deltoid were: the free-weight lateral raise, cable-crossover lateral raise, and reverse pec deck. For the posterior deltoid, the best exercises were: the reverse pec deck, incline lat pulldown, and seated row. - FLEX

Tips for Powerlifters & Physique Competitors on Staying Lean -

Tips for Powerlifters & Physique Competitors on Staying Lean -

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

T NATION on Twitter

Are your toes pointing in the right direction when you leg curl? It matters. Watch this: …

T NATION on Twitter

Hang your weights from the back during the weighted pull-up. Here's why: …

8 Tips for Great Abs

The most fundamental thing to remember about your abs is that you will not be able to see them while that layer of fat is covering them. Thirty to 45 minutes of cardio three to four times a week is a great start. Obviously if you do more cardio the results will come quicker, but not in the form of more cardio per session, but more days. So optimally I would say five to six days a week for 45 minutes, keeping your heart rate in the 130–140 beats per minute range.

Ashley Zorn on Twitter

@BioLayne definitely would consider grad school one day! As of now tho just undergrad advice. University or field recommendations?

Spring Trim Up: The High-Octane Metabolic Fat Burner

Spring Trim Up: The High-Octane Metabolic Fat Burner

Gee-Force Hydraulics 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

Gee-Force Hydraulics 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

Gee-Force Hydraulics 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

Whey Or Casein For Muscle?

From my experience, it’s in one’s best interest to utilize a ratio of 70% cold-filtered whey protein isolate plus 20% micellar casein and 10% hydrolyzed whey peptides. Combining both fast- and slow-assimilating, high-quality protein sources provides the benefit of initial high blood amino acid levels and an insulinotropic response from whey protein isolate and hydrolyzed whey peptides, while the micellar casein sustains blood amino acid levels for up to six hours, which elicits an anticatabolic effect.

14 13 Strategies For Building LEAN Muscle

When I was 100% determined to build as much muscle as I could without compromising being lean and cut (since that's always been my number one desire), this is what I did day in and day out:

Mike Titan O'Hearn on Twitter

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Jay Cutler 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

CCEMC on Twitter

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LightSpeed VT on Twitter

LightSpeed VT is a training solutions company. We create the world's best interactive, experience-based training systems that inspire people to learn.

Stacy McCloud 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

10 Reasons to Take Beta-Alanine

The best thing happening in sports supplements since Creatine: Beta-Alanine!

Kai Greene on Twitter

"BIG ANNOUNCEMENT" "The Chronicles of King Kai" Launching at the #ArnoldClassic !!! Booth #858 #KingKai x #KaiGreene

Kenny Vergini on Twitter

I hate it when I miss @BioLayne nutritional science beatdowns But I hate missing his libertarian rants even more #myhero #freedomforthewin

4 Moves to Build Abs of Steel

Obtaining a flat stomach or a set of 6-pack of abs takes a lot of work and discipline. You need to eat quality foods in the proper portions and workout hard at least three days a week to get in shape. But there is some so called "mental" benefits from training your abdominals. Feeling your midsection work hard for some reason gives us the feeling that we are making some progress to reduce our waistline. As a trainer, I know that just because I am hammering away at various abs exercises does not mean that I will magically get a nice six-pack .

Get Bigger Shoulders With 5 Easy Moves

With the setup here, we’re stripping down to the bare essentials. You’ll perform barbell shrugs to develop your traps, then a balanced dumbbell raise attack that will keep your lats, a delicate muscle group, evenly developed and help protect your shoulders when you bench-press. Now that your shoulders are warmed up, we’re getting you yoked up by throwing in the military press as your finishing move.

Are You Overtrained or Undertrained?

So the point of all this is to encourage you to take a step back and examine what you’re doing in the gym, and honestly assess your workload. Before you so quickly label yourself “overtrained,” be sure you’re not, in fact, undertrained. And don’t be so sure that counting up the number of hours spent in the gym or the total number of sets completed will give you a good answer. I can’t even begin to describe how many unfortunate souls I’ve seen over the years who’ve spent countless hours in the gym, yet had pathetic development.

Hammer Out Bigger Arms With This Combo Circuit

First, perform 10 double hammer curls —using both arms at the same time—with the 40-pound dumbbells. Then, without resting, do the same with the 30s, the 25s, and then the 20s. Finally, and again without resting, statically hold the 45-pound plate at the halfway point of a curl (your elbows should be bent at 90 degrees, with your forearms parallel to the floor). Starting with 40-pounders is challenging, so if you can’t make it all the way through your first time out, drop the weights down to a lighter combination and try to get through three rounds, resting 90 seconds between rounds.

Optimal Approach to Postcontest Rebound

The wise competitor understands the pitfalls of the two scenarios above and the ramifications that coincide.  Now let me explain to you what Scenario 3 is all about: As you close in on the final contest of your season, you should have meticulously mapped out a game plan of actions to take immediately postcontest. Remember, you have been strictly embedded in a nutritional program for more than 20 weeks that has taken your body-fat percentage to “abnormal” levels! Your body’s checks and balances are skewed, hormones have shifted, and these matters need to be considered.

Rip it Good

There are many different types of “fat burner” supplements on the market, but perhaps the most popular and effective category is thermogenics. Thermogenics work by boosting the body’s metabolism. That is, you burn more calories during a given activity, even if you’re just sitting on your butt watching Pumping Iron again. Most products achieve this effect by increasing norepinephrine (a neurotransmitter that the nervous system releases; it is basically a form of adrenaline). Synephrine is one supplement that raises norepinephrine. Try doses of five to 20 milligrams (mg), from a standardized Citrus aurantium extract, once or twice daily for amaximum of 40 mg per day.

Big Ramy Trains Arms

The crucial thing for Ramy when working arms is to lock his elbow(s) in place from the first rep to the last. Cheating would allow him to hoist heavier weights, but it would also rob him of the control he wants to exert on his targeted muscles, and increase the odds of a strain or—worst yet—a tear.

10 Rules to Eating for Mass

However, although there may not be any secrets to eating for size, there are rules — 10, to be exact. Know and live by these rules and you will gain the mass you want. And when we say live by them we mean live by them. Bodybuilding, after all, is a life- style, not a part-time hobby. You shouldn’t expect to grow following a diet only some of the time, any more than if you hit the weights only some of the time. It’s about a commitment to the body- building lifestyle that counts, which means 24/7/365 focus, discipline and drive. Remember: every time you eat a meal, you are bodybuilding. So, eat well and eat often.

10-Minute Biceps

“This arms routine might only be four exercises, two sets, and 10 minutes in length, but you’ll be crying by the end of it,” Plitt promises. “Overall, you’ll spend about a minute on each exercise — so that’s eight minutes of training and about two minutes of rest. It isn’t meant to be done all of the time, says Plitt. Try it for a couple of cycles or tack it onto your back workout. That way it’ll be more than an all-encompassing biceps blast — it’ll be a plateau buster , too.”

10 Ways to Build Strength Without the Size

Believe it or not, not every athlete wants to build massive muscles. Think about wrestlers, MMA fighters, gymnasts, or athletes who use their own body weight as their primary resistance, they need the strength, but the additional bulk can be more hindering than helpful. What’s important to consider is that strength is not solely a property of muscle, but rather a property of the motor system. So going for the pump, total muscle exhaustion and complete muscle annihilation is not the name of the game here. Your body increases its strength by a) recruiting more muscle fibers in a particular muscle group and b) increasing the firing frequency of your motor neurons (neurons and muscle fibers). Apply these methods below to jack up your strength, but not your size.

Sagittarius Horoscope for Wednesday, March 2, 2016

Wednesday, March 2, 2016 - An all-too-familiar dilemma may resurface now that the Moon is back in far-seeing Sagittarius. You are ready to choose between boldly charging ahead without a plan and waiting until you're fully prepared for the next step. You truly understand the wisdom of patience, but you still prefer to move quickly today. Your current drive for self-expression is powerful, so be sure to maximize the potential of the moment with a healthy dose of common sense. Ultimately, balance is the key to your success.

Arnold Schwarzenegger: Rears in High Gear

Big, broad shoulders come in three parts. Don’t let lagging rear delts destroy your V-taper.

Burn Baby Burn

Researchers took trained men and had them perform a traditional workout doing four sets of eight diferent exercises (bench press, leg press, leg curl, seated row, military press, biceps curl, triceps extension, and situp). A second group performed high-intensity training, using heavier weights and lower reps. The high-intensity workout was much shorter. The traditional workout took 52 minutes to complete, whereas the high-intensity workout took 22 minutes. They measured the men’s metabolic rate on two separate occasions, once before the workout and then again 22 hours after it was finished. At the end of the study, training volume was much higher for the traditional resistance-training group (17,273 pounds vs. 8,536 pounds).

Suck It Up and Train Zane's Way

The easiest way to vacuum is hanging upside down. I used to do it with gravity boots, but you don’t see those around too much anymore. If this is impractical, do them on a steep decline with your head much lower than your feet. The more the decline, the more gravity will assist you in vacuuming. I do them on my traction table, which gives me a decline of 30 degrees or even lower. Next up in difficulty is lying on your back on a flat surface. After that, try bending forward at the waist with your hands resting right above your knees. And most difficult is with both hands behind your head as in the bodybuilding abdominal pose, as pictured. In competition, I made quite an impression with my posing routine by going from an abdominal pose with abs tensed right into the stomach vacuum.

5 Exercises to Work Your Abs to Exhaustion

But no matter how tough these exercises get, always remember the golden rule of ab workouts : quality over quantity. If you're still cranking out 2,000 fast-paced crunches a day, you're wasting your time (and maybe even hurting your back). Instead of ripping through the motions, slow down and focus on getting the most out of each rep, Holland says. With slow, concentrated effort, you'll be building up to 30-second sets of quality moves—and admiring those washboard abs you've always wanted—in no time.

H.U.G.E. Gym Class: Cardio

We have to talk about it. As much as you’d rather discuss bench pressing, biceps or just about anything else, most bodybuilders spend more time on a treadmill or StepMill than a leg press or preacher bench. And when dieting down, most iron men and women invest more hours burning calories than pumping muscles. Still, the majority of trainers haven’t learned how to maximize their stationary strides. This month, we shed the fat and explain how to get your cardio back on track. Class is in session.

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.”

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Kai's 10 Big Back Principles

1. WARMUP:  The most unorthodox aspect of Greene’s back training is evident before the workout even begins, when he warms up for 15 minutes with trisets of various exercises, including bent over dumbbell rear laterals (which focus on the rear deltoids), upright rows (which focus on the traps),and dips (which target the chest as well as the front delts and triceps). In one workout we observed, he did six warmup exercises: trisets of wide-grip pullups, dips, and parallel-grip pullups followed by trisets of rear laterals, upright rows, and straight-arm pulldowns. Weights are kept light, and the sets fall well short of failure.“This is just to get the blood flowing and get my mind into it and kick things off,” he says of the warmup exercise selection.Greene never thinks of one bodypart in isolation. He’s always focused on the complete picture of his physique, thus he’ll include dips with pullups, and he’ll string together work for rear delts and traps with lats. “I’m always thinking of different ways of contracting my muscles and getting the most effective rear double biceps and rear lat spread.

Power-Building Workouts for More Muscle and Strength

This power-building program takes the best from both worlds to help you build more muscle and strength. The powerlifting portion will get you stronger and more efficient at recruiting muscles, which will make your bodybuilding exercises even more effective. The bodybuilding portion allows you to build up your muscles that are lagging for your big lifts, which in turn will add more muscle and get you stronger at your big 3 lifts.

T NATION on Twitter

Revamp your workouts to stay fired-up. Try these 8 effective training splits: …

Break the Plateau and Grow

People tend to accept a lack of continual progress in the gym, referring to it as “hitting a plateau.” But for
 bodybuilders, being
 stuck at a plateau is 
simply an excuse for
their failure to coordinate heavy training, 
adequate diet/supplementation, and sleep. After all, the top pros know that there are ways to tweak their training and diet to avoid plateaus—that’s one reason why they show up onstage larger and leaner every year.

Legendary Backs: Joel Stubbs

When, after his pro debut, FLEX put a then-unknown airline pilot on the December 2005 cover with the provocative question “Best Back Ever?” many balked at the alleged heresy of even asking. The bodybuilding community has now caught on to what we first saw. The 6'3" Walking Wall has bodybuilding’s all-time broadest back and perhaps its most phenomenal pose when he unfurls (and unfurls and unfurls) his rear lat spread. Best back ever? It’s open to debate.

Wave Load for Big Strength Gains

Second, it exposes you to heavy weights, which are absolutely critical for growth. Too often, programs favor high volume and low weights when it’s actually the high weights that stimulate your big gains. How high? Think above 80% of your one-rep max. To pack on more muscle, there’s no substitute for lifting gut-wrenchingly heavy weight.

Branch Warren

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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.

10 Best Ways to Recover After a Tough Workout

Let's face it, hard workouts equal results. It takes lots of sets and reps to get a great body . All that hard work means nothing if you cant recover from your brutal workouts. The faster you can recover the faster you can get back in the gym.

5 Winter Wonder Recipes

'Tis the season not to settle for flavorless, out-of-season vegetables from a far corner of the world. These recipes featuring the best and freshest that the winter produce aisle has to offer will make sure you end the year on a nutritional high note.

51 FighterDiet 12-Week Challenge
52 The Ultimate Protein-Food Meal Plan for Bodybuilders
53 How to Build A Better Muscle-Building Trail Mix
54 12 Signs You're Overtraining
55 6 Supplements You Shouldn't Be Skipping
56 6 Things You Should Do After Every Workout
57 5 Everyday Behaviors Keeping You From Losing Fat
58 7 Cheap Sources of Healthy Protein
59 Bootybuilding tips - How to build glutes
60 Badass Workout of the Week: Braunfitness Circuit
61 5 Reasons Why Squats Are Better Than Leg Presses
62 Craig Albert on Twitter
63 Todd Beavers on Twitter
64 Pauline Nordin on Instagram: “Veggie quiz! Fighter Diet loves Veggies. CAN YOU FIGURE OUT WHAT the REAL DIFFERENCE is between these? Squash Spinach Lettuce…”
65 Biolayne | The official website of Dr. Layne Norton
66 Flex Lewis™ on Instagram: “Episode 5 is LIVE Tails of the Dragon. LEG DAY!!! Staring coach @neil_yoda_hill1 Link is in the Bio #FlexLewis #TailsOfTheDragon…”
67 Overhaul Your Abs
68 The Best Days to Skip the Gym
69 High Protein Sweet Potato Chili
70 Ashley Zorn on Twitter
71 Jon Hurley on Twitter
72 Jeff Sheppard on Twitter
73 Rami Massoud on Twitter
74 Mac Morgan on Twitter
75 T NATION on Twitter
76 The Counter on Twitter
77 Adam Bornstein on Instagram: “I'm embracing my new macros”
78 Chris Winter on Twitter
79 Ashley Zorn on Twitter
80 MusclePharm Combat Crunch Bars at
81 Pauline Nordin on Instagram: “Coffee time! #workouttime #gymmoment #girlswholift”
82 Coconut Curry Cauliflower Fried Rice
83 Top 10 Best Chest Exercises
84 CT Fletcher on Twitter
85 Joey Dones on Twitter
86 Your Next Great Trek: Expedition Cruising
87 Does Fitness Make You Unhappy?
88 on Twitter
89 Mike Titan O'Hearn on Twitter
90 FAB-FIT on Twitter
91 Tom Wright on Twitter
92 T NATION on Twitter