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How An IFBB Pro Really Eats

Plenty of planning and years of experience have gone into IFBB pro Evan Centopani's diet. Watch him shop, prep, and explain how to make his lessons work for you.

Do NOT Conform, Be ALPHA • Zach Even-Esh

When you are in your 20s you don't see the slight differences among people. You're just living it up. You're moving forward. Then, you hit your 30s and you're charging forward in your own life, so you just put your head down and work. You assume everyone is on a similar path of pushing for …

Get Ripped With High Intensity Interval Training

HIIT offers all of the advantages needed to train smarter, as well as harder. However, it must be performed properly. HIIT still requires a considerable amount of time— it is not just a few sprints on the treadmill. HIIT is not standardized, but proper programs require (after a warm-up) four to six all-out, max-effort sprints of 30-60 seconds. This is “interval-ed” with four minutes of low-intensity (not resting) effort. An easy example is the typical quarter-mile (or 400-meter) track. After warming up with a one-lap walk, jog, side shuffle or whatever, a series of four to six intervals alternating between a 200-meter sprint (approximately 30 seconds for recreational runners, 45 seconds for beginners) and then walking 400 meters at a brisk pace (approximately four minutes at just under four miles per hour pace); repeat. This can be altered for variety sake by changing the terrain (e.g., hills), setting (e.g., swimming pool, neighborhood, park) or using training tools (e.g., resistance bands, drag chutes). Treadmills are an option during inclement weather, but the great outdoors are best. Following this protocol results in 20-30 minutes of “cardio” with constant activity and bursts of high-intensity movement. It is important to get not only an intense workout, but also one of sufficient duration. 10 Additionally, as one becomes more aerobically “fit,” recovery after exercise is improved. 11 Creatine supplementation may also be beneficial.

Mastering the Hip Hinge - Diesel SC

I’ve written many articles over the years about mastering the fundamental movement pattern – hinge (with neutral posture) – and I’ve found there are endless reasons new clients and athletes can’t seem to load into a hinging pattern correctly. So, in the following article, I will show you how to hip hinge and the steps …

The 7 BEST Exercises to OWN Your Training • Zach Even-Esh

Top 6 exercises to own your training

https://www.sixpackbags.com/

Is There A Best Order of Exercise? - Here’s The Answer

To determine whether pre-exhaustion influences muscle growth over the long haul, Fisher et al. 3 randomized resistance-trained men into one of three groups: a group that performed an isolation exercise and then immediately performed a compound exercise (i.e., pre-exhaustion); a group that performed the same exercise order with a 60-second rest interval between sets; and a group that performed exercises following traditional guidelines (compound exercise performed early on in the session, followed afterward by single-joint movements) with a 60-second rest between sets. Exercises included the pec flye, chest press, leg extension, leg press, pullover and pulldown. One set of eight to 12 repetitions was performed for each exercise. Training was carried out twice a week for 12 weeks. The results? Consistent with EMG findings, all groups increased lean mass over the study period, but no significant differences were seen between the participants who pre-fatigued their muscles compared with those who did not.

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Top News
1
5 Best Loading Schemes for Size & Strength | T Nation

For low-rep guys, this method is fantastic because the decreasing rep pattern makes you believe that each set is easier than the one before, while the added weight makes it harder. You'll find that your performance gets better with each passing set, and it'll always lead to a solid performance. This is a great scheme to use if you're not really "feeling it" as you walk into the gym.

2
Tip: Natural Blood Doping | T Nation

The trouble is, using blood doping, steroids, or genetically engineered EPO is often too much of a good thing. If you increase the number of red blood cells too dramatically, your blood turns from something that flows freely through your veins to something with the consistency of molasses on a cold, winter day. That ain't good. Your ticker doesn't like that.

3
Broke Man's Guide to Muscle-Building Groceries

Do you truly use all the food you buy? You probably don't. Before stepping out of the house to buy more food, take an inventory of what you already have. Condiments, spices, frozen and canned food items should be on at that inventory list; this can easily slash your weekly food bill. Next on the list should be leftovers. Last night’s dinner can be today’s lunch, freeze it and it could be next week's lunch too. If you’re one to toss food after a meal, then you are that average American who’s a national statistic. That stat: 28 to 43 dollars of about 20 pounds of food a month gets tossed. So lesson learned here, learn to love your leftovers.

4
Bodybuilding.com 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
Tip: High-Protein Oatmeal & Apple Cookies | T Nation

Fuel up and take on the day. Make a batch of these apple spice cookies. Get the easy recipe here.

6
Tip: Strong Glutes, Healthy Back | T Nation

With your feet elevated it's much easier to distinguish between the oft-perceived gray area of hip extension vs. lumbar extension. Those with back pain who have trouble training hip extension exercises can do this exercise with a full range of motion and without the fear of irritating the tissue around the lumbar spine and SI. There are a couple of reasons for this.

7
30 Best Bodyweight Exercises for Men

When you walk into the gym and every single bench and squat rack is taken by a bigger, stronger guy or by that “bro” doing curls in the squat rack, you could just turn around and walk out and say you’ll come back later. However, that isn’t an option when you’re trying to be your best you, because you know consistency is key. That one day off can lead to a week, which can lead to a month, and so on. Add these moves to your arsenal and watch the fat melt off your midsection all while building muscle, without skipping a day.

8
The 30-day pre-cut strength workout plan

Cluster sets are a way of breaking down strenuous, strength-spiking lifts into shorter, more manageable bouts of exercise. For example: Instead of performing five sets of five reps at your five-repetition max, those sets are broken into four “clusters” of two reps, with brief periods of rest in between. Ultimately, you’re performing more work, but you're allowing your body to briefly recover. This type of strength training is a smart choice for anyone looking to take on a fat-loss program in the subsequent months. The strength gains made will be better prepare the body to withstand that shift to that more aggressive, high-intensity, non-stop style of programming.

9
What a fit guy needs to know about hyperhidrosis, the excessive sweating disorder

Unlike the normal sweating you experience mid-workout or during an un-air-conditioned car ride, hyperhidrosis is typified by sweating far more than what's required for your body to regulate its own temperature, says Robert Korst, M.D., medical director of the Hyperhidrosis Center at Valley Hospital. Point is, it's an involuntary action in your body, just like circulation.

10
6 Exercises You Should Be Doing for Maximum Gains

When doing squats, always emphasize technique over weight lifted. 10 body weight squats are far more effective than 10 185 lb. squats done with poor technique. Instead of working the intended muscle, every rep performed with incorrect form actually makes us more likely to injure ourselves.

11
Today's Workout

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12
RobbyRulez on Twitter

Thank you @Bodybuildingcom for putting on the #250kchallenge it has truly changed my life! I put everything I had into the challenge! pic.twitter.com/0zn3O5nEkP

13
FLEX 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

14
28 Days to Six-Pack Abs Workout Program

First up is the diet. This will become your most important component because it takes the most discipline, and if you’re not getting rid of the fat and water, then your abs are going to seem more like a two-pack. With the diet, don’t drastically cut carbs, instead burn them. Keep carbs constant until your abs are truly ready to be seen, then a quick cut will rip out the final drops of water. This is the biggest mistake I’ve seen, dropping carbs too fast and too much, which reduces energy and forces “skinny fat” syndrome instead of good fat burning. Increase your protein to 50-60 additional grams per day and amino acid intake to 10-20 grams per day of supplementation; do this while increasing your veggie intake, so that you can get your calorie count where it needs to be to shed the excess poundage. To reduce excess water weight, add natural diuretic-based products that have dandelion and green tea extract and uva ursi and cranberry. Also, make sure to hit a fat burner that cooperates with your gut, and keep tabs on your indulgences. When you’re out, resist the urge to consume heavy or sugary drinks and fatty foods.

15
5 Worst Things for Building Bigger Calves

As for me, well I was born with literal toothpicks for calves, and although I have added a good six inches to them, they remain a weakness. That said, adding a half-a-foot to any muscle is nothing to sneeze at. Heck, if my calves were at least decent when I began lifting they would be rather formidable at this point. So, if I can add 6 inches to my crappy calves, imagine what you could accomplish as long as you avoid the following mistakes.

16
DORIAN YATES - INSIDE THE SHADOW - Part 1 of 2 | London Real

DORIAN YATES - INSIDE THE SHADOW - Part 1 of 2 | London Real

17
10 strength-building strategies that will never die

The main reason people plateau and stop gaining strength is that they go too heavy for too long. Abandon your ego and do your main lifts using 10% less than the most weight you can lift for the given rep range. Increase the weight each session — but by no more than 10 pounds — and stick with the same lifts. You'll rarely plateau again.

18
8 weight loss routines to get your body fat under 10%

Before we dive into it, know that weight loss isn't some sound formula where subtracting calories and adding high-intensity work equals a fitter, trimmer body. That's the case most of the time, but it's not the full picture. Weight loss completely depends on your body type. "The only thing everyone should do as a first step is have a proper body composition taken," Holder says. A body composition analyzer, skin folds, and bioelectric impedance analysis can take care of that. There are even smart scales, like Withings Body Cardio, that can track your progress on a daily basis.

19
Strong Watches for a Strong Lifestyle

when we choose materials, we made sure to only use the ones that are able to live up to SWOLE O'Clock's name of being both strong and tough, our non-allergic rubber band in our watches ensure that everyone can enjoy and be proud to own our watches without any worry.

20
Dwayne Johnson on Twitter

Our boot camp's recidivism rate is incredibly low. Below 20%. US rate is a jaw dropping 76%. Thank you for watching. #RockAndAHardPlace https://twitter.com/colinmcquillen/status/846566560353435649 …

21
TheGeeko on Twitter

. @TheRock I just watched #RockAndAHardPlace and all I can say is please keep doing what you're doing Sir. #AllHeart @HBO @HBODocs

22
Instagram post by Mr. Olympia LLC • Mar 28, 2017 at 2:33am UTC

23
HBO Documentaries 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

24 Shawn Ray

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25 Elitefts

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26
Tip: Do The Gorilla Row | T Nation

The exercise came about when doing a combination of kettlebell movements. After I finished them, I lowered the kettlebells to the ground between my feet and found myself in a nice hip hinge with the kettlebells in perfect position to row from a dead stop. So I began rowing and my training partner said, "You look like a damn gorilla." And that's where it came from.

27
Men's Fitness Wire on Twitter

Chris Pratt ( @prattprattpratt ) shuts down body shamers w/ perfect Instagram response after #JurassicWorld2 slimdown: http://bit.ly/2nt5eqR  pic.twitter.com/0PdgDOXKwy

28
Cor-Performance Whey by Cellucor at Bodybuilding.com - Best Prices on Cor-Performance Whey!

Cellucor just changed their formula and I had no idea it requires 2 scoops to get LESS protein!!! I have been taking 1 scoop for the last 2 weeks after I got my protein. Just realized today it requires 2 scoops, what a crock!! 2lbs used to be serving size of 1 scoop with 25g protein PER scoop, the new protein is 24g protein for TWO scoops!! Not to mention it is now more calories, more sodium and more cholesterol. Total rip off. By the way the picture when I purchased was the OLD bottles, so I had no idea, I should be refunded AND the CURRENT description says 24g of protein in 1 scoop, which is FALSE. I will be purchasing Dymatize moving forward, Cellucor this change was a bad idea esp to your loyal customers. Only reason I gave 2 instead of 1 is because the flavors are at least decent.

29
Nutrition and Training with Mark Bell

Nutrition and Training with Mark Bell

30
How to Lose Weight: Why Sleep Can Make you Fat

The debate about the best way to reach a healthy weight always revolves around exercise and diet. But here's why sleep is just as important to your goals.

31
Kai Greene 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

32
Jen Marshall on Twitter

@Bodybuildingcom #250kchallenge Results! Had to stop a week early to prepare for football training. pic.twitter.com/Mvd5AJOROV

33 Shawn Ray

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34 Shawn Ray

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35
Kai Greene on Twitter

#MotivationMonday Nine photos representing a relentless pursuit of mind & body connection. pic.twitter.com/Cro3NEoCXi

36 Shawn Ray

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37
Sagittarius Horoscope for Monday, March 27, 2017

Monday, March 27, 2017 - You're secretly wondering if anyone would care if you flaked on your responsibilities today. You might figure if everyone else pitches in, no one will notice you're missing from the action. Although you could feel invincible when the daring Aries New Moon fires up your 5th House of Play, you're likely to get caught if you skip out on your boss or coworkers. If you just stick to your work until it is finished, your free time will be all that much better. Dorothy Parker wrote, "Creativity is a wild mind and a disciplined eye."

38 4 Things You Don't Know About TRT | T Nation

The TRT patient's medication happens to improve lean body mass, increase libido, and have other side effects we generally consider to be positive. That's okay. People with hypothyroidism taking levothyroxine often see weight loss when their thyroid function is brought back into working order. And people on asthma meds are often able to increase their training intensity because they don't have to worry about, you know, dying during exercise. Nobody's attacking them for "cheating" because those are a simple result of the meds necessary to treat their conditions.

39 Shawn Ray

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40 Shawn Ray

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41
Men's 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

42 Shawn Ray

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43 Shawn Ray

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44 Shawn Ray

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45
9 ways to be a straight-up legend in the sack

Consent is getting a lot more media attention these days, which is great. It’s an extremely important topic, especially when you’re with new partners. It’s always crucial to make sure any new woman you’re with is enthusiastically consenting to anything and everything the two of you do between the sheets. That doesn't mean you need her to sign off on dotted line or be super clinical about it. That's where most men go wrong. You don’t realize asking for consent can actually be incredibly sexy. As things are progressing, touch an item of her clothing and ask her, 'Can I take this off?' Then touch part of her body, like her collarbone, with one fingertip, and ask, “Can I kiss you here?” Make each little step tantalizingly teasing.

46
Four-Week Superset Program for Serious Size

The strength vs. size debate continues to push the envelope in determining the best course of action for developing a killer training program. Intuition would automatically suggest stronger equals bigger, but practice has shown otherwise. Mass is a term that has had a tough fate when it comes to finding its true home. Mass may be more closely related with size than it is with strength. Strength, however, reigns as king when it comes to dominance in the weight room and supersedes all other training adaptations in terms of immediate results. You will notice gains in strength far before those seen in size. And, if you continue to build strength, when looking to build size, you will be able to handle a greater load than you were able to before, thus increasing your overall total volume per training session. This means size, mass, or whatever you want to call freaky big muscles, will come steadily. To optimally build thick muscles, you need to incorporate a variety of styles that attack both strength and size so that neither gets left behind.

47
One Elle of a Woman

I grew up doing track and cross-country, so I had muscles from childhood. I grew 10 inches in high school and fell into modeling because I was so tall and ethnically ambiguous [French and Vietnamese]. My agency told me I needed to not work out so much because they wanted me tall and skinny to do runway and fashion. I went back and forth between being a model and just needing to go out and run. Running was my sense of identity—running is my coffee. Don’t talk to me until after my run. But running made me have muscular legs. I really didn’t care, though, so I decided to stick with it. It took me a while to leave the fashion industry and be my own person. It was a decision in my head that I didn’t want to be another face on the wall.

48
Argentine models Karina Jelinek and Paz Cornú turn heads in skimpy bikinis

Karina Jelinek and Paz Cornú caused quite the paparazzi frenzy on South Beach in Miami.

49
PHIL HEATH 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

50
People Who Enjoy a Longer Post-Sex 'Afterglow' Have Happier Relationships

One more test to see if you'll like her for the long haul: a post-coitus grace period that lingers 48 hours.

51 The ultimate mud run training plan
52 Shaun Stafford's Wave-Load Back Workout
53 The 10 Commandments of Bodybuilding
54 Running May Help Knee Inflammation
55 The kickass workout of Guilherme Marchi, indestructible professional bull rider
56 Big Meals vs. Small Snacks: What's Best for You?
57 The 5 Worst Types of Trainers | T Nation
58 4 Ways to Stay Fit in Your 30's
59 6 ways to lose fat faster
60 4 Ways to Avoid Injury
61 How to Personalize Your Workout
62 Tip: Mark Dugdale's Leg Day Finisher | T Nation
63 Bodybuilding.com on Twitter
64 Win a Free Trip to This Year's Mr. Olympia
65 Today's Workout 16: The dumbbell circuit to build total-body muscle
66 10 Metabolism-Boosting Tips
67 Instagram post by Dave Tate - Elitefts.com • Mar 28, 2017 at 2:33am UTC
68 Warrior - "What's YOUR Passion"
69 5 Moves for a Concrete Core
70 10 workouts to burn off your beer belly
71 5 Ways To Make Your Planks Harder And More Effective!
72 Lou Ferrigno's 10-Step Guide to Monster Mass
73 Kyle Dunlop on Twitter
74 Josh Masariu on Twitter
75 Ford & Earl Design on Twitter
76 FLEX on Twitter
77 Bodybuilding.com on Twitter
78 http://www.ironmanmagazine.com/does-eating-dark-chocolate-make-you-smarter/
79 What is L.I.I.T Training?
80 8 Best Non-Bench Chest Exercises
81 Stephanie Bauer on Twitter
82 Squat Day
83 Instagram post by Flex Wheeler • Mar 28, 2017 at 12:22am UTC
84 Before Starting the Green Faces Diet
85 Muscle & Performance on Twitter
86 Confessions of a Health Coach
87 Arnold Schwarzenegger's Workout Tips from A-Z
88 Instagram post by Phil Heath • Mar 28, 2017 at 12:00am UTC
89 Bodybuilding.com on Twitter
90 Curcumin Complex with Piperine - Biotest
91 Vince McMahon's Back to Business Workout