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5 Simple Ways To Progress Your Push-up

If you're crushing push-ups by the dozen, it may be time to give yourself a new challenge. Finding the next progression is as simple as moving your hands or feet!

The 15 best exercises to target your love handles

These moves (plus 2 bonus workout finishers) are designed to incinerate fat and carve your core.

Get Lean & Lean - Here’s How To Do It

For most of Michael Rudolph’s career he has been engrossed in the exercise world as either an athlete (he played college football at Hofstra University), personal trainer or as a research scientist (he earned a B.Sc. in Exercise Science at Hofstra University and a Ph.D. in Biochemistry and Molecular Biology from Stony Brook University). After earning his Ph.D., Michael investigated the molecular biology of exercise as a fellow at Harvard Medical School and Columbia University for over eight years. That research contributed seminally to understanding the function of the incredibly important cellular energy sensor AMPK— leading to numerous publications in peer-reviewed journals including the journal Nature. Michael is currently a scientist working at the New York Structural Biology Center doing contract work for the Department of Defense on a project involving national security.

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10 Best Muscle-Building Back Exercises!

Why it's on the list:  Since we've already covered the wide-grip pull-up, the wide-grip pull-down is too similar, so we opted for the close-grip handle for our pull-down selection. EMG research suggests that use of a close neutral grip activates the lats similarly to a regular grip, so you're not missing out on any muscle fibers.[3] As mentioned earlier with pull-ups, a closer grip does allow for a longer range of motion and increased time under tension for the lats, which is great for building muscle.

The 30 best shoulder exercises of all time

Hold dumbbells at your sides with palms facing you. Raise the weights up in front of you to shoulder level with thumbs pointing up. Complete 12–15 reps and then raise the weights out to your sides 90 degrees (bend your elbows a bit as you lift). Complete your reps and then switch to a lighter pair of dumbbells. Raise them out to your sides and up to ear level with straight arms and thumbs pointing up. Hold this position 30 seconds. Squeeze your glutes to help support you.

Tip: Take This to Change White Fat to Brown Fat | T Nation

Maybe you're lean, or relatively lean. You probably think you got that way by pushing the sled around on Tuesday afternoons, or because of that one week where you got real serious about dieting and only ate nothing but skinless, organic, free-range, not sullied by roosters, free-trade, NFL-sanctioned chicken breasts and celery sprouts. Or, maybe you're just like Chuck Norris and dietary fat just gives you a free pass because it's too damn scared to charge you the nine calories per gram.

Tip: Build Wider Delts in 30 Seconds | T Nation

If you want to build great delts, cap off your workout using the iso-dynamic lateral raise. This method uses a crucifix hold at the beginning of a lateral raise to improve your mind-muscle connection and supercharge shoulder growth, particularly at the medial head.

The Absolute Best Way to Build Quads | T Nation

Or maybe it's more simple than that. Maybe it's because high-rep quad work burns more than anything else. Most lifters would much rather pile on the plates and do single-digit reps. That hurts, but it's a different kind of pain and strain. But 20 reps of an exercise that targets the quads, taken to failure or close to it? That's some soul-grinding, hypertrophy-inducing pain.

Tip: Avoid These Organic Foods | T Nation

The pesticide concerns are primarily an issue of health (and, secondarily, some environmental aspects that are far too hippy-tree-hugger than I want to get into right now). Eating organic essentially means you're getting less bad "stuff" in your food. It doesn't mean you're getting any more good "stuff."

7 Things You Need to Know About Hydration

Hydration is as important as any other topic in bodybuilding because it affects everything else. Your health, performance, body composition, sleep, recovery, mental focus, and even joint health are all affected by your state of hydration. I’m not talking about being hydrated for your workout. I mean in general: from the time you wake up to the moment you go to bed. Sustaining a constant state of hydration is critical for us all.

The 10 best performance jackets to conquer your workouts and the elements: spring 2017

Created by Eddie Bauer's guide team for high-octane activities, this Sandstone Soft Shell Hooded Jacket is rugged where it counts. You can push yourself and battle the elements without wind whipping into your jacket and water soaking through your layers. Superior movement and flexibility are mainstays, too. The performance shell—able to fit over baselayers or serve as a midlayer—is made with four-way stretch fabrics like nylon, spandex, and polyester, and is crafted in the brand's most athletic fit. You get a jacket that protects, but also moves with you. The hood is perfectly designed to fit under climbing or biking helmets to boot. ($129, )

Boost the Testosterone Within

If you like the Godfather movies (well, at least the first two), that’s good news because one study actually showed elevated testosterone in men who had watched a particularly violent 30-minute segment. On the flip side, watching 30 minutes of The Bridges of Madison County caused testosterone levels to drop sharply, while progesterone increased. One website actually suggested that this reduction was a good thing because it could stimulate a man’s desire to cuddle. How did we get to the point where some think lower T is a positive effect? I can just hear the ladies now: “Sure he’s small, overweight and impotent, but my man is an excellent snuggler.” I don’t think so.

Updated Nutrition Labels Help Consumers Make Better Choices

Several months ago, the FDA nutrition label required on every packaged food product got its first makeover in 20-plus years. Check out its bigger, bolder, and smarter physique!

NLA for Her - Shred Her by NLA Performance at - Get the Best Prices on NLA for Her - Shred Her!

Let start off by saying I love love love this product! Definitely gives me the energy I need to last through the day! Especially when I stack with CLA, and Carntine. ive taken Shred her since last year and it has helped in my weight loss of a total of 30lbs (of course with a healthy diet and excerise) . I will continue to by this product it's the best!!

Taurine: The Real Deal Or Just A Bunch Of Bull?

Taurine is considered safe with doses up to 3,000 milligrams per day. It can be taken on its own as a supplement, or more commonly, as part of an energy drink. Just be aware that energy drinks are often high in calories and sugar, and the high amount of caffeine in most energy drinks may disrupt your sleep schedule. This can potentially negate any positive effects taurine might have on your exercise performance.

The Shocking Truth About Decline Bench Presses

Because of the structure of the pectoralis muscle, it can and should be trained at a variety of angles. When having to choose between incline or decline presses, be mindful that because the upper pecs are engaged during both incline and decline bench positions, while the lower pecs are only engaged during decline pressing, incline bench should not serve as the sole pec movement if full pec development is the goal. – FLEX

5 Healthy, Muscle-Building Snacks

A small meal in between big meals can stoke your metabolism and keep your muscles growing—but only if it’s got all the right macros. Fuel your body smarter with these five quick and easy snacks.

The 20-Minute Workout for More Muscle

If you've taken a bit of a gym hiatus, you can erase any acquired flab by getting back to consistency—both in the kitchen and the gym—and easing your way into grueling workouts. This routine—designed by Jordan Yuam, owner of Jordan’s Virtual Fit Club in Valencia, CA, and the trainer who helped whip Twilight teen wolf Taylor Lautner into howlingly good shape—can fit into anyone’s busy schedule. What's more, it can be done at home with light dumbbells and resistance bands.

Watch: The entire 'Justice League' unites in explosive new teaser trailers

Following a badass look at Aquaman, the spotlight was on Batman, Wonder Woman, Cyborg, and The Flash (but not Superman) ahead of the full-length trailer.

Today's Workout

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The 10 best exercises for tennis players

Foam rolling uses deep compression to roll out muscle spasms and imbalances that develop over time. The compression causes the nerves to relax and also loosens muscle, gets the blood flowing, and helps the body recover from workouts and day-to-day living. Like a professional massage, there will be some uncomfortable moments with foam rolling. Use the roller anywhere you feel tight and in need of a massage. The foam roll not only addresses muscle imbalances, it’s a great barometer of the quality of your muscle and connective tissue. Recovery is a key part of tennis and the foam roller will help get you back on the court more quickly.

Velocity Diet® Plan - The New Science of Rapid Body Transformation - Biotest

I soon asked Chad Waterbury to write a custom training plan, specially designed just for those on this diet. To test out the latest version of the plan, I put T Nation reader Gus Pancho on the latest version of the V-Diet. Gus is 37 years old and lost 40 pounds and nine inches from his belly during and after his Velocity Diet experience.

Charles Flanagan 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

Men's Fitness on Twitter

Watch: Chris Pratt ( @prattprattpratt ) is getting lean for ‘Jurassic World 2’ with healthy snacks:

The Undertaker Makes a Surprise Appearance During Texas Longhorns Practice

Ultimately, Holloway wanted the Longhorns to know that you need to be motivated in order to succeed, and to stay determined: "What it boils down to is the passion and desire to be great, and you do it every day...You wanna be great, you can be great. You have to separate yourself from everybody else. Don’t say ‘I can’t,’ say ‘I will.’"

23 Shawn Ray

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HBO Documentaries on Twitter

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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

Hidetada Yamagishi - Day In The Life - Vlog 28 - Hidetada Yamagishi - Day In The Life - Vlog 28 Please leave a comment below and share this video! Don't forget to subscribe to the Official Hidetada Yamagishi channel! ► Connect with Hidetada on social media! ► INSTAGRAM: ► FACEBOOK: ► SNAPCHAT: hideyamagishi ► TWITTER: ► BLOG: ► BODI CAFE: ► HIDETADA COLLECTION: -- Videographer ► INSTAGRAM: ► WEBSITE: Content Restriction: The Content on the Service, and the trademarks, service marks and logos ("Marks") on the Service, are owned by this channel, subject to copyright and other intellectual property rights under the law. Please do not download this video and upload to your channel.

Men's Fitness on Twitter

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Should Your Workout Kick Your Ass?

Box jumps require a bit of experience and athleticism to do properly, but sprinting up a hill is doable for almost anybody. Find a fairly steep grade and dash up it. Walk back to the bottom and, when you’re ready, charge up the hill again; repeat for about 20 minutes. (You don’t need to go again right away—in fact, this may cause you to break form and get hurt, so don’t.) While running on flat ground can cause pulled hamstrings or hip flexors in beginners, sprinting on an incline slows you down so you don’t put the same pressure on your lower body. You can still work hard and not get hurt. Imagine that.

Men's Fitness on Twitter

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Instagram post by Shawn Ray • Mar 25, 2017 at 4:58pm UTC

31 Shawn Ray

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32 Elitefts

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33 Kai Greene

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34 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

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

36 Shawn Ray

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Instagram post by Flex Lewis™ • Mar 25, 2017 at 3:32am UTC

Ward Stanford on Twitter

@BioLayne that's weird I also had the same issue finding them!


World's Best Shaker! A bold statement to make, yes it is. That's because the Cyclone Cup® is no ordinary cup!...

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We asked 20 women: Would you date a guy who's not as fit as you are?

So you've been working out at the gym for a while, and you can't help but notice that there are some women around who are undeniably out-of-this-universe fit. And while you're no slouch, you're not quite on the same level that they are—maybe you don't have the perfectly sculpted abs, or the *ahem* well-honed posterior chains.

5 Worst Things to Do for Building Bigger Glutes

Listen – there’s absolutely nothing wrong with squats, deadlifts, and hip thrusts to hit the glutes and hit them well. The problem is simple: if you want a muscle to really grow, at some point you’ll have to hit it in isolation. The same holds true for the glutes. After you’ve completed your compound movements, hit up some isolation exercises like glute kicks. Abandoning “functionality” for the sake of some development can, at times, be just what the doctor ordered for adding size and even strength.

Lauren Drain Will Heat Up Your Instagram Feed

The stunning model and registered nurse is known for her killer body, which she's more than happy to share on social media.

The 7 worst things you can do if you're trying to lose weight

No one's denying shakes and smoothies are helpful in curbing hunger when you can't sit down to an actual meal. Liquid meal replacements are nutritious (if you have the right ingredients), but they’re not something you should be eating in place of breakfast, lunch, and dinner on the regular. Wright adds, "Relying on them to help you control your calories is an unsustainable way to manage your calorie intake, and rarely leads to lasting weight loss." Essentially, if you're drinking shakes because you're trying to keep your portions in check or hate cooking on your own, you're not going to develop healthy life-long habits that'll last. You're also lacking the fiber and certain nutrients from whole fruits and vegetables that are diminished in the making of shakes.

Get Better Sleep to Feel Like a Lottery Winner

"It is refreshing to see the healing potential of sleep outside of clinical trial settings,” study author Nicole Tang, Ph.D., said in a university press release. “This goes to show that the benefits of better sleep are accessible to everyone and not reserved for those with extremely bad sleep requiring intensive treatments.”

No time to shower? Here are 5 grooming products to keep you fresh.

Whatever it is that’s keeping you from a cleaning, don't stress: You can still get fresh with the right lineup of products. Here are five options to stash in your gym bag, your car, or your desk to keep you smelling and looking good all day—even if the gym ran out of hot water.

Brick Wall Abdominals

This is an issue I also faced early in my competitive career. While I never had a problem bringing my body fat down to the low single digits and also purging just about all my subcutaneous water, my abs never had any real “pop.” After hearing this from several judges (as part of their critiques of my physique), I knew it was time to reevaluate my abs training program. Following some serious thought, I realized I was not training my abdominals in the same manner as other muscle groups, and that had to change! Within a year my abs went through a major metamorphosis, and the following points are the reasons why:

4 Moves For Bigger Traps

Building big traps is a necessity for a symmetrically sculpted upper torso, and most guys usually give these muscles attention at the end of their shoulder workout . But to really build some shirt stretching traps, you've got to isolate this area with a variety of exercises that target the upper, middle and lower section of these muscles.

The Top 5 Training Intensity Mistakes

It's no wonder so many of us fail to bring the proper intensity to our workouts, for intensity is one of the most misunderstood concepts in bodybuilding. For powerlifters and other strength athletes, it means training heavy. For others, it means training fast. And some believe it’s a test of one’s pain threshold. All of these may be components, but it’s actually a measure of how hard you train, especially in regards to pushing sets to failure and beyond. In this class, failure equals success, as we pinpoint the five most common training intensity mistakes and how to stoke your workout fires. Class is in session.

51 Flex Wheeler on Twitter
52 10 everyday objects that double as workout equipment
53 World-Renowned Pro Sports Trainer Shares Muscle-Building Tips
54 Eight Ways to Salvage a Bad Workout
55 Ben Rivera on Twitter
56 Instagram post by Flex Wheeler • Mar 26, 2017 at 3:14am UTC
57 Tip: Try the Renegade Plank Hold | T Nation
58 14 Secrets of People Who Never Get Exercise Injuries
59 7 signs you're addicted to working out
60 You Should Know Squat
61 Dwayne Johnson on Twitter
62 Critique My Workout Plan
63 5 Back Training Myths You Probably Believe | T Nation
64 on Twitter
65 Wolfgang Puck Recipe Series: Blueberry Pie
66 Alternative Olympia History
67 Pauline Nordin on Twitter
68 Instagram post by Flex Lewis™ • Mar 26, 2017 at 12:51am UTC
69 Instagram post by Flex Wheeler • Mar 26, 2017 at 12:50am UTC
70 6 Signs Your Arm Workout Sucks
71 6 full-body UFC workouts for strength, endurance, and fat loss
72 Target Each Triceps Head for Massive Arms
73 3/20- Raw Deadlifts
74 572x5 Beltless Deadlift - Form Check Video
75 Muscle & Performance on Twitter
76 Tip: Do This During Meals to Improve Body Comp | T Nation
77 11 Signs You're Eating Too Many Carbs
78 Why are my abs asymmetrical?
79 Taurine: The Real Deal Or Just A Bunch Of Bull?
80 Time to Man Up
81 Girls Who Lift For Power
82 4 Quick Fixes That Actually Work | T Nation
83 The 13 best foods for weight loss
84 Straight Up Back: Pullup Workout
85 Retro Athlete: Edgar Fletcher
86 Official T-ransformation 2017 Thread
87 Muscle & Performance on Twitter
88 Muscle & Performance on Twitter
89 The 25 Most Effective Workout Finishers For Your Abs
90 Fat-Free Mass Gains
91 From Deadlift Cues to Overcoming the Blues — One Year with elitefts
92 Tip: Your Cereal is Full of Lies & Diabetes | T Nation
93 4 ways to save your shoulders from injury
94 Jump to it
95 Carbolin 19® - Biotest