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8 Kettlebell Exercises to Add Upper-Body Muscle

Instead, switch to kettlebell movements to target your muscles without the pain. Kettlebells allow your arms to move and twist freely and independently, unlike with a barbell. Also, because the weight of a kettlebell is below the handle and resting on your forearm, it’s easier on your wrists.

10 Strength-Building Strategies That Will Never Die

Strength is the foundation of everyday acts of athleticism like hitting a 300-yard drive in golf and not-so-human feats like J.J. Watt's 5'1" box jump. Strength isn't limited to muscle size and capacity. You see, when you get stronger, you're better able to lose weight, run faster, and hit harder. Convinced you need to work on your strength? We've got 10 no-frills tips to help you make everything in your life feel just a little bit easier (and much lighter).

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Look like you lift. Build traps. Try the shrug variation you've never used: …

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This 5-phase program is designed for serious muscle growth. Ready for it? Go here: …

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Fast fat loss, zero muscle loss. The diet plan for people who like muscle:

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Researchers call it cell swelling. We call it muscle pump. Here's why you need it: …

Confessions of a Health Coach

I took pride in my hustle, and I still do. I think most people don’t push themselves hard enough to see what they can become. It’s not that people don’t try or are lazy. Instead — and this especially applies to health and fitness — resistance is seen as a stopping point. I’ve always found that once something becomes hard, that’s when the fun begins.

Zach Even - Esh on Instagram: “Catching the sunset with the #Doberman . #ChillMode #UndergroundStrengthGym #Manasquan #Edison #SlowDown #LiveTheCode365…”

Food Sensitivities

Food allergies and food sensitivities are common. The main difference between the two is the severity of reaction after consumption of a certain food. Someone who's allergic to peanuts can go into anaphylactic shock if they're exposed to the smallest amounts of peanut dust, while an individual who's "only" sensitive to peanuts might get stomach pain, itchy tongue or something else minor.

Flex Lewis Guest Posing at the 2016 NPC Utah Cup

Flex Lewis Guest Posing at the 2016 NPC Utah Cup

Dear Tracy Anderson: STOP

Hero worship is a dangerous act. I don’t care if you’ve been training Gwyneth Paltrow or Hercules himself. (The real one, not The Rock.) Bad information is bad information. There is a social responsibility to protect the health of people you are trying to help. She’s selling a false representation of how the human body works to support her style of fitness — a style that is so different, that if people were to follow her advice they would probably only have one option…her boutique.

O'Hearn Natural Supplements on Instagram: “Pushing for the character Johnny Cage from Mortal Kombat #AlwaysWorking #LiveWithoutFear #MortalKombat #johnnycage”

Jessica Link on Twitter

@DeFrancosGym Not sure if my reviews are getting to you lol! I always leave one I swear! Lol #IndustrialStrengthShow

14 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

Louie Blaz on Twitter

@mrojaycutler it was great catching up with you in Melbourne, you devoted plenty of time to your fans and you're such an inspiration #MrO

Build a Set of Monstrous Quads with our "Quad Thrust" Routine

Start with a moderate weight that you can handle for at least 15 reps. Varying your foot position will allow you to hit your quads from a variety of angles. Keep your back against the pad during the full movement; don't risk injury to your lower back by rolling your tailbone under as you lower the weight. Lower the weight slowly, then push through your heels on the upward portion of the movement. The pace should be slow and controlled on the way down and explosive on the way up. Consider pyramiding up in weight for each set, but make sure to get at least 10 reps.

Johnnie Jackson's Legendary Traps

At his best, when crunching a most muscular, Jackson’s traps rise so high they seem at risk of detaching. And from behind, the granite kite on his back jumps at you in 3-D. Up near the top, the flesh on either side of his neck forms a dramatic ring around an oddly elevated vertebrae, creating a look so freakishly unique that when a rear shot of him appeared in GQ, anyone who also read FLEX knew instantly it could only be Johnnie.

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.

11 Best Supplements for Mass

Without a doubt, you can add muscle simply by eating right and lifting weights. But to truly maximize your growth potential, supplements are a requirement. Hence, we've compiled a rundown of the 11 best mass-gain supplements on which to spend your hard-earned cash. They're listed in order of priority, from the absolute most critical, can't-do-without supplements to the less crucial yet still highly effective ingredients for packing on size. The point is to help those on a tight budget decide which supplements to buy. If money is no object, then by all means knock yourself out and use them all as directed. Because after all, as far as we're concerned, you can never have too much muscle.

7 Advantages of Dumbbell Training

Let’s lose the mindset of waving around three-pound dumbbells, shaking your keister to some dance music and calling that serious training. Dumbbell training has many advantages over barbell training. The great Benjamin Franklin, in letters to his son, wrote that, “I live temperately, drink no wine, and use daily the exercise of the dumbbell.” Serious strength and mass goals can be achieved by training with dumbbells. I will even say that to fully maximize strength and hypertrophy , dumbbell training must play at least a partial role in one’s training regimen. Let’s take a look at seven advantages dumbbells have over the almighty barbell.

5 Best Power Moves for Every Body Part

You may be wondering, Why would anyone want to train solely for power? The answer lies in the research: Various studies in exercise science have shown that the more power you possess, the  stronger  you’ll be when it comes time to put some real weight on the bar, as  power and strength  go hand in hand. And the stronger you are for a one-rep max lift (1RM), typically the stronger you’ll be for an 8- or 10-rep max. This, of course, translates directly to muscle growth. That said, the following five exercises are the best in the business for maximizing muscular power, which will in turn boost strength and size. Now who said power training was counterintuitive?

The Complete 4-Week Beginner's Workout Program

In the fourth and final week of the program, you’ll train four days in a four-way split that hits each bodypart just once (except for calves and abs, which are each trained twice). Four-day splits are common among experienced lifters because they involve training fewer bodyparts (typically 2–3) per workout, which gives each muscle group ample attention and allows you to train with higher volume. As you’ll see, chest and triceps are paired up, as are back with biceps and quads with hamstrings, each a very common pairing among novice and advanced bodybuilders. Shoulders are trained more or less on their own, and you’ll alternate hitting calves and abs — which respond well to being trained multiple times per week — every other workout. No new exercises are introduced in Week 4 so that you can focus on intensity in your workouts instead of learning new movements.

Operation 16

Muscle & Fitness teamed up with ProSupps athletes Jason Poston, IFBB Pro, three-time Olympia Physique Top 3 Competitor, and Allison Frahn, IFBB Pro, four-time Figure Olympia, to create a total body program designed to help you put on quality muscle while leaning out. The workout and supplement regimen—called OPERATION 16—will make 2016 your strongest year ever. Follow as the Pros take you step-by-step through each workout of this program.

Sagittarius Horoscope for Friday, March 25, 2016

Friday, March 25, 2016 - Following the expected rules of behavior is no simple matter today. Although you can normally stay on track if it's part of a larger plan, you're intrigued by the alternatives now. However, you're more enamored with your own original ideas, rather than the contributions of anyone else. Unfortunately, you might be so gung ho about the big picture that you don't see the problem staring you in the face. Step back to consider what could go wrong before a minor complication becomes a major dilemma. Success favors the prepared.

Big Ramy's Planet-Size Pipes

“We get the heavy lifting from pressing and pulling during chest and back workouts, “Alaqi tells the curious journalist. “So for arms, we don’t need to go as heavy and risk injury. We try to fill the arms with as much blood as we can.” That’s why you alternate biceps and triceps exercises. “I think this is better [than working biceps and triceps separately] because you fill the whole arm with blood,” Alaqi states. You tighten up your wrist straps, as a precautionary measure to fend off tendon strains. It’s time for work.

Are You Metabolically Ungifted? Try This!

By reading the title of this article, I think we all know what body type I am targeting here. The innately strong, larger boned, endomorph body type. These individuals grow muscle quickly, but unfortunately slap on tons of body fat and water to go along with it. Here’s a training and nutrition plan for the endomorph.

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Alcohol metabolism: what you need to know before you kick back this weekend --> …

Get PAP for a Bigger Bench

We can use isometrics and the PAP effect to help us lift more weight on a max out day or competition. This is a method my brother, Josh Bryant, and Jeremy Hoornstra use in his world record setting bench press attempts. 3-7 minutes before you are set to hit the platform, do a maximal isometric contraction against safety pins (or a partner holding the bar, if there is no squat rack) for 5 seconds. For this isometric bench push, set the pins so that they are about halfway between your chest and lockout. Rest until it is time to hit the platform and the bar will feel like it is hardly even there. This is thanks to the extremely powerful effects of Post Activation Potentiation.

The Diet Mentality

Whether you're trying to lose fat or gain lean body mass, remain consistent. Sporadic eating is anathema to progress. If you're a hard-gainer or have a difficult time getting ripped, the five-meals-a-day plan is the best; it stabilizes nutrient absorption while inhibiting fat storage.

Build Muscle With the Weekend Warrior Workout

It makes the most sense not to isolate, regardless of what your goals are. Given that you’re only training a maximum of three days out of the week, it’s reasonable to confirm that you won’t get the greatest results if you’re after size, due to the fact that it’s just too infrequent. Making sure you’re moving properly is the name of the game here if you want any shreds of strength you have left, to be maintained. I like arranging my clients’ workouts in the patterns of vertical and horizontal pushing and pulling. This will encourage the body to use big movement patterns like the deadlift , standing press, bench press, squat, lunge, pull up , and row. They belong in your workout as the “core” movements , around which other assistance exercise can and should take second place. These choices will give you the most bang for your buck. Be sure to arrange them in the planes of motion that they fit into.

Bikini Comparisons - 2016 Arnold Classic Australia

Bikini Comparisons - 2016 Arnold Classic Australia

5 Biggest Biceps Training Mistakes

Chances are the standing barbell or EZ-bar curl is the major mass-building movement in your routine, and rightly so. Because you can load up the bar and generate a bit of body english, you can move more weight than with any other biceps exercise. But that doesn’t mean you can’t add some variety to work the target muscles in slightly different ways from time to time. Changing your grip width on barbell curls affects the amount of rotation in your arms. When you use a wider than shoulder-width grip, your arms turn out at the shoulder joints — called external rotation — which hits the short (inner) head more strongly. When you grasp the bar with a narrower than shoulder-width grip, your arms instead turn in — known as internal rotation — and you’ll activate the outer (long) head to a greater degree.

The Better Sex Meal Plan

Being active and healthy has a huge positive effect on your libido. So, if you're a little less "up" than usual and you want to give your energy between the sheets a little boost, try out this sample one-day meal plan to give you a energy in the sack this Valentine's Day and through the weekend.

The 5 Best Hairstyles for Men in Spring 2016

It’s the time of year when we all start itching for a change. It so often begins with our appearance. (Maybe because you realize you weren’t as successful with your New Year’s resolutions once you're able to lose the layers.) You can spring clean your diet , get a new wardrobe , and even clean up your apartment , but one of the easiest changes you can make is getting a new haircut. 

Shawn Ray Muscle & Fitness Camp 2016- Norwalk , CA

5 Training Stations covering the entire body workout: Arms, Back, Chest, Shoulders & Legs! Plus, the "All Star Lunch with the Pro's" wrapping things up with a 1.5hr Seminar covering topics such as: Diet, Training, Supplementation, Business, Sponsorship, Promotions, Mass Building, Body Scuplting and Competition!

Roelly Winklaar's Pec Punisher Workout

As you’ll see from Winklaar’s training split, he trains his chest twice a week on its own in a morning workout when he’s fresh. (He trains his shoulders later that day.) The late Joe Weider would have called this the “Priority Principle.” When you want to bring up a weak area, give it your full attention and make sure it’s not negatively affected by previous work on a tie-in muscle. “You have to be smart with how you schedule your training,” says Winklaar. “You have to think about how working certain muscle groups will affect others.”

How to Build A Better Muscle-Building Trail Mix

. When assembled correctly, trail mix can offer a plethora of beneficial nutrients, including heart-healthy fats, muscle-building protein, cholesterol-lowering fiber, and disease-fighting antioxidants. Instead of taking a risk on store-bought trail mix, buy the individual ingredients and assemble it yourself using the following information. Just be sure to portion out large batches into smaller, sealable plastic snack bags because contrary to popular belief you can have too much of a good thing!

Which Superhero Do You Train Like?

In honor of our 'Superman v Batman' issue, let's help you find the right high-powered workout.

Muscle & Fitness 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

Here's How Many People Said They've Had Sex at the Gym

On top of that, 66% of the Brits quizzed by sex-toy/lingerie shop Ann Summers said they got motivated to work out by imagining sex at the gym, with 10% admitting they brought condoms with them just in case. A full 20% said they’d had sex with their trainer, and 70% of the women confessed to fantasizing about him. (Note to self: Look into becoming a trainer.)

The Anatomy of a Fart

We've all dealt them and smelled them, but what is the science behind them?

Why Weights Are Better Than Cardio for Fat Loss

While it is easy to see why it’s ideal to perform both a mix of lower intensity cardio and weight training, the reality is most people are pressed for time and impatient. You want results as fast as possible with the least amount of work needed.

These Scientists Say You’re Too Wimpy for This Kind of Workout

So where is that line drawn? Well, the guys participating in the study self-identified as being in good health, but as "untrained” or “only moderately active." Basically, if you’re new to the gym, don’t hit the HIIT class right away. Build up your intensity over time. If sprint and interval training has long been part of your workout repertoire, you probably have nothing to worry about—which means you have no excuse, so get to it.

How to Use Cluster Training to Build a Bigger Chest

3) Repeat the whole process for five total clusters. You will have done 40 total reps. Compare that with a typical prescription of three sets of five reps (for 15 total reps), and you can see how much more powerful cluster training can be without pushing you to your limit.

Summer Full-Body Workout Routine

You will keep the weight on the lighter side, and execute more reps so that you do not over-train or fatigue your body to where you can't finish each set. You should incorporate a variety of techniques into your workout routine and superset smaller exercises that can be done with the H.I.T. principles but you don't train the WHOLE body in one workout setting for this routine. You will stick to 1 or 2 muscle groups and train them in accordance with a planned resistance training schedule as follows.

What car best suits YOU?

What car best suits YOU?

What were you born to do?

What were you born to do?

Pipe Dreams

The key is to use an advanced training technique called rest/pause. Load the bar with a weight that you can get six to eight reps with. But you won’t be stopping there. No, your goal is to get 15 reps in each set. How is that possible? Well, you’ll start lifting, and when you reach muscle failure, which should be around or possibly just beyond the eight-rep range where you would normally stop, put the bar down. Rest 10 to 15 seconds and then pick the bar back up and do as many reps as you can until you hit muscle failure again. Repeat this process as many times as it takes until you get 15 reps. Then the set’s over. Rest two to three minutes between sets to give your poor arms a break before beginning the onslaught again.

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The Rock for President? Why Not?

And now, according to this recent tweet, it appears Johnson has set his sights on loftier goals; one that would have him taking up residence at 1600 Pennsylvania Ave. Could the former pro wrestling champ and current action star conceivably hold the highest office in the land at some point? Stranger things have ....and may happen.

51 12 Alternative Workout Songs That Are Motivating As Hell
52 'Everybody Wants Some' Promises Another Round of Debauchery—and This Time, Everyone's in College
53 O'Hearn Natural Supplements on Instagram: “I'm too busy working on my own grass to notice if yours is greener #livingmydreams”
54 Optimum Nutrition Gold Standard Pre-Workout at
55 The 30 Best Arms Exercises of All Time
56 The Worst Bodyweight Moves for Your Knees
57 Hidetada Yamagishi on Twitter
58 Phil Heath on Instagram: “#MyMood Shout out to #Scarface for this as I'm training legs while sick from a cold. #NeverGiveUp #NeverTurnBack #iWillNeverDoubtMyself”
59 The People Are Loudly Clamoring For One Republican Actor To Save America This Election Cycle
60 David Edwards on Twitter
61 Protein Peanut Butter Cups
62 Smoking Pot All the Time Could Influence Your Wallet and Your Social Life
63 on Twitter
64 Joe DeFranco on Twitter
65 David Edwards on Twitter
66 7 Best Triceps Exercises You're Not Doing
67 Packers Running Back Eddie Lacy Looks a Whole Lot Slimmer These Days
68 O'Hearn Natural Supplements on Instagram: “Weeks away !!! Keep training hard And I'll see everyone at @scottfleurant gym on Friday before the show for some fun @impactfitnesscenter”
70 The Best Performance Tights for Men
71 Flex Lewis™ on Instagram: “What motivates me is my love for this little girl. Thankful for FaceTime when I travel, but making up on my lost kisses today...…”
72 Sled Drags: Leg Training with Josh Bryant and TJ Clark
73 Gas Station Gains — High Calorie, Low Effort
74 Matt Lehr on Instagram: “#flashbackfriday #flexfriday First photoshoot I did, right before Nationals 2014. Looks like a, Got Milk ad to me but you never realize…”
75 CNN on Twitter
76 @therock on Instagram: “Met one of the COOLEST FANS EVER today - Kyler. I said "Let me see your muscles buddy" and BAM he flexed! Clearly he's been doing those…”
77 Eat More Protein to Sleep Better
78 Pauline Nordin on Instagram: “You know what the biggest reason people like you don't gain muscle? Lack of effort! You simply don't grow from putting in half hearted…”
79 Jenny Worth IFBB Fitness Pro on Instagram: “Come out to @fitnationgym for The @shawnrayifbbpro Fit Camp and train with me the top old school Pros in the industry You have 8X Olympia…”
80 Why Does My Pre-Workout Give Me the Runs?
81 Hers Guy: Ezra Miller is Bulking Up for 'The Flash'
82 Adam Bornstein on Instagram: “People will say, "why fight the good fight? It's a losing battle." To that I say, those that don't dream big can never create change. The…”
83 Fit Fix: 15 Years Ago Today, Randy Johnson Obliterated a Bird With a Fastball
84 2016 Arnold Classic Australia
85 Lean, Mean, Green: Eddie Lacy Looks Ripped
86 Food Sensitivities
87 6 Fitness Myths That May Be Holding You Back!
88 Dr. Joseph Mercola on Twitter
89 Yoni Freedhoff, MD on Twitter
90 Alan Levinovitz on Twitter
91 Watch: Argentina's Ángel Di María Scores Off a Beautiful Curling Shot in World Cup Qualifier
92 T NATION on Twitter
93 - The Motivational Gym Shop
94 Flex Lewis Classic on Twitter
96 Pro Tips for Tackling CrossFit’s Toughest Moves
97 @iconmeals on Instagram: “It's a good morning when you have 2 of each of your favorite breakfast items on a plate starring you in the face! 😳 Now to break out the…”