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Steve Weatherford's Rapid-Fire Workout

There's not a wasted second in this shoulder, chest, arms, and abs routine. You want time under tension? You've got it. Keep rest periods short, grab the weight, and go!

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Muscular Development on Twitter

Your Guide to Monster Pecs - Can't Fail Strategies & Program You Need!


Part 5 of 9 from the the Superstar Star Seminar on Sunday following the 2015 Mr Olympia.

5 Bodybuilding-Approved Canned Foods

There is a section of the grocery store that nobody wants to be caught lingering in. No, it’s not the dairy aisle, despite the onslaught of sugary calories it can provide. No, it’s not the bulk aisle, where the temptation to sneak a chocolate-covered almond or two is hard to resist. And it’s definitely not the deli counter where the cute girl slicing up prosciutto has caught your eye. The place in the supermarket where you’re likely to tilt your head down and get in and get out fast is the canned-food aisle. That’s because canned food is considered a last resort when it comes to feeding yourself, worthy of little more than sustenance for college kids or your cat.

Bob & Shawn Wrap-up Finals | IFBB Atlantic City Europa 2015

Bob & Shawn Wrap-up Finals | IFBB Atlantic City Europa 2015

Branch Warren's Post-win Interview | IFBB AC Europa 2015

Branch Warren's Post-win Interview | IFBB AC Europa 2015

Dallas McCarver Trains Back & Reaches a Deadlift Goal of 800lbs+

Dallas McCarver Trains Back & Reaches a Deadlift Goal of 800lbs+

The 7 New Rules of Lifting | T Nation

The problem? That logic comes from a weightlifting country that has been disqualified from international competition several times because their whole team (or almost) failed drug tests. Call me cynical, but I have a hard time buying the "we want to keep testosterone levels high" argument when it comes from athletes likely injecting ten times the physiological dose of testosterone weekly! Antonio Krastev even went on record saying that Abadjiev decided to segment the training so that he could better control the lifters whereabouts when they were in training camps, and that maintaining optimal hormonal levels had nothing to do with it.

T NATION on Twitter

If squats hurt your hips, that's a sign you need this little drill: …


Shawn Ray teams up with Ashley Kaltwasser at the 2016 LA Fit Expo.

T NATION on Twitter

Gains shouldn't be hidden. Lose the fat, keep the muscle, download this free ebook:

T NATION on Twitter

It's like a drop set, but for your hand. Do this to build grip strength: …

Hidetada Yamagishi 3 Week Out Quad Workout - Arnold Classic 2016

Hidetada Yamagishi trains quads at the "Mecca" Golds gym Venice 3 weeks out from the 2016 Arnold Classic.


Shawn Ray gets with Dexter Jackson, "The People's Champion" after the conclusion of the 2015 Mr Olympia.

Angela Marie Okon 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

Overall Teen Winner Mohammad Aburajouh Interview | NPC Teen Nationals 2015

Overall Teen Winner Mohammad Aburajouh Interview | NPC Teen Nationals 2015

Oliver Adzievski Trains Chest at ...destination DALLAS TEXAS

Oliver Adzievski qualified for the 2015 Mr. Olympia 212 by dieting since January and placing 3rd in the Omaha Pro, Toronto Pro and Wings of Strength in Chicago.

George Farah AC post Pre-Judging Wrap-up

George Farah AC post Pre-Judging Wrap-up

Nick Trigili AC Prep part 4 - final hours before show

Nick Trigili AC Prep part 4 - final hours before show

Johnnie Jackson Texas Pro Winner Interview

Jim DuVall 181 @ USPA Johnnie O Jackson Pro Push / Pull Powerlifting Meet 6/23/12

David & Eric Preview the IFBB Texas Pro 2015

David & Eric Preview the IFBB Texas Pro 2015

The Best Exercises to Get a Beach-Ready Butt

Place a flat bench in front of a cable machine. Attach an ankle strap around right leg using the lower weight stack. Kneel with left hand and left knee on bench, right foot resting on floor. (You can hold the weight rack with your right hand for support or keep it on the bench.)

The Last Rep with Bob Cicherillo & David Baye - Episode 3 Part 2

The Last Rep with Bob Cicherillo & David Baye - Episode 3 Part 2


Shawn Ray catches up with Tamer El-Guindy at the Redondo Beach Performing Arts Center. The two discuss the new classic physique division and upcoming events on the 2016 calendar.

Build Muscle Optimally, Tour of Ben Pakulski's Mi40 Gym VIP Muscle Training Camp - Build Muscle Optimally, Tour of Ben Pakulski's Mi40 Gym VIP Muscle Training Camp. Bodybuilding at the MI40 Gym Tampa With Ben Pakulski. Ben Pakulski's MI40 Gym VIP Muscle Camps, Tampa Florida. Come train with me and the MI40 crew in Tampa, check out the new dates for registration. They are filling up quickly! If you are looking for bodybuilding guidance, videos, workouts, the proper training split to build muscle, see how IFBB PRO Ben Pakulski builds big muscle through the best online program here - For Students Of IFBB Pro Ben Pakulski. Where Savvy Men and Women Come To Build Muscle FAST - Don't miss any Ben Pakulski workout or Ben Pakulski training tips by subscribing to the channel: And "LIKING" the fanpage here:

Matt Puglia - Super Heavyweight but Not Super Heavy Leg Training

Check out what Matt has to say about building some wheels and condition to go along with those wheels. Here Matt is 20 days out from the 2015 North American Championships where he'll compete as a super heavyweight.

Mike O'Hearn 🐰🐵❤️🐻🐶🐼 on Instagram: “I'm so excited right now for the possible opportunity my agent is working on getting me. There is a possibility I will be able to read for…”

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

Want To Lose Fat For Summer? Here is EXACTLY what you have to do

One unfortunate side effect of trying to lose fat quickly is that people lose patience and give up. It’s common to make excuses or blame others for our frustration and lack of success. But we know from research that the habits that are most effective for fat loss all require you to take responsibility for your food choices. A side effect is that it eliminates guilty feelings about food. This is key because we know that guilty feelings are associated with a stress response, which will stimulate intake of unhealthy foods. 

O'Hearn Natural Supplements on Instagram: “My snap chat name : MikeOHearn”

MD News Break - Brad Rowe Honored at Gold's Gym Venice

MD News Break - Brad Rowe Honored at Gold's Gym Venice

Jose Raymond | Battle Ready Series | EP 1

Jose Raymond | Battle Ready Series | EP 1

Heather Dees Trains Back

Heather Dees Trains Legs 2 weeks out from the Arnold Classic 2016

Mike Titan O'Hearn 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

Kenny Wallach Seminar at the Geard Up Meet Up Part 2

Kenny Wallach is known as the top posing coach in bodybuilding. At the Geard Up Meet Up at Montanari Brother Power House Gym, Kenny gave a bodybuilding and physique posing seminar. Here are some of the highlights of the seminar. Part 2 of 2.




Peter McGough interviews Dallas McCarver at the athletes meeting Wed leading up to the 2015 Mr Olympia.

IFBB Pro Shaun "The Giant Killer" Clarida Trains Back 1 Week Out from the 2015 212 Olympia

IFBB Pro Bodybuilder, Shaun "The Giant Killer" Clarida, trains back, just 1 week out from the 212 Olympia. Shaun is weighing just 155lbs, but he's still training heavy, rowing 150lb dumbbells for sets of 10. He and his coach, John Meadows, decided that Shaun should compete at the Olympia after winning the 212 division at the Vancouver Pro.

NPC Bodybuilder Tyler Cohen Trains Shoulders 3 Days Out from the 2015 North Americans

21-year old bodybuilder, Tyler Cohen, makes his NPC national-level debut in 3 days at the 2015 North Americans. Tyler takes you through his shoulder routine that is mostly supersets, especially since he is still depleting for the show. He also switched coaches just a few weeks ago, but the changes needed are now happening. This kid has some great shape and density for his age.

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

Kai Greene on Twitter

Let's make this official!! We will be taking stage at the @arnoldclassicbr See you guys in Rio! @dynamikmuscle

Bad Shoulders or Low Testosterone?

Which format is better? First, consider that because people have such busy schedules today, they sometimes skip the last few exercises in their workouts. If structural balance is a major concern for you, perform these exercises first. To show you why, I’ll tell you about a woman I trained years ago who broke the world record in the bench press. Before she broke that record, I determined that weakness in the muscles that externally rotated her shoulders was affecting her strength. To correct this structural imbalance, I had her perform workouts in which she performed rotator cuff exercises before she bench pressed.

Austrian Alps: Arnold Schwarzenegger’s Biceps Workout

But, gifted or not, Schwarzenegger can also be credited with being history’s hardest thinking bodybuilder. Nothing he ever did throughout his bodybuilding career was accidental or haphazard, which means his programs can serve as tried-and-true templates for your own bodybuilding success, regardless of your experience level or development. “For beginners, I’d simply advise doing five sets of barbell curls and five sets of dumbbell curls—10 total sets of eight to12 repetitions,” Schwarzenegger says. “Concentrate on a strict movement, and try to gain some strength. Experiment with different curling arcs until you find the one that puts maximum resistance on your biceps.” After training for a year or so, a bodybuilder is considered to be at the intermediate level, at which point Schwarzenegger advises, “I’d look at your biceps development and determine where you have weak points. Then I’d give you a tailored program to bring these weaker areas of your biceps up to par. “If you lack biceps fullness,” he continues, “do heavy dumbbell curls. If you lack peak, do everything with dumbbells. Do plenty of concentration curls and dumbbell curls lying back on a high bench, like Reg Park used to do them.

Crowdfire - Grow, publish and analyze on Instagram and Twitter

Build a powerful, relevant network on Twitter and Instagram

5 Moves for Bigger, Stronger Calves

Machine training is great for calf work because it allows you to isolate the muscle and train it as hard and heavy as you want, but what about adding a little athleticism to the mix? If you’re bored with banging out set after set of machine raises, there are myriad other ways to give your calves their due, most of which offer exponentially more benefit than standard gym exercises in terms of improving your overall athletic ability and mobility while adding all the mass and definition you want. Read on to see the moves.

6 Perfect Post-Workout Meals

Eating quality food post-workout is crucial…you know, if you expect to make gains and stuff. The science on recovery is a little War-and-Peace-y in its complexity but you can boil it down to a few nutritional musts: in order to optimize your results, you need to replace the amino acids and glycogen lost during your workout.

Exercise Sequence

The key finding was that when repetitions were standardized for workouts comparing small vs. large muscle groups performed first, the results were the same. The research paper went on to report that many studies that have examined small vs. large muscle groups being performed first failed to control for repetitions completed. The reviewer noted that some of these studies reported that significantly fewer repetitions were performed in subsequent sets of an exercise when they were performed later in a resistance-training session, compared with when they were performed earlier in the session. The lead author concluded, “There is very little evidence to suggest that any specific sequence of exercise affects strength gains or muscular hypertrophy.”

Sagittarius Horoscope for Monday, March 28, 2016

Monday, March 28, 2016 - Applying what you have already learned this year can seem like an uphill battle, but, luckily, if your first idea doesn't work, you have plenty more up your sleeve. Unfortunately, your mind is moving much faster than reality, and you could become frustrated as you wait for events to catch up to your thoughts. Nevertheless, your patience is about to be rewarded while the Moon visits your uplifting sign. Make as much progress as you can during the next couple of days when the cosmic winds are blowing in your favor.

8 Great Foods to Eat Before and After Your Workout

Before you hit the ground running, fueling your body will be the foundation to any successful workout. It’s any lifter’s worst session when they hit the wall – glycogen stores depleted and muscles starved for nutrients. To be on top of your lifting game, you have to feed your body with the right foods both pre – and post-workout.

6 Worst Things You Can Do to Get a Bigger Chest

Walk into the gym any Monday night and you're likely to see the majority of guys working like mad on their pecs. So why is it that chest usually leads off the training week? Well, because big pecs are cool! Just look at the Terminator , Rocky, and Superman and it's easy to see why most men covet massive, thick, and striated pectorals . The funny (or sad really) thing is, despite all of the hard work, very few get to display the kind of chests that make jaws drop and tempt the ladies to reach out for a quick feel.

5 Skinny Guys Who Transformed Into Beasts

Some men came into this world with a full, natural build conducive to putting on muscle almost effortlessly.  Others were not so lucky.  Guys looking to build mass and get stronger come in all different shapes and sizes, but some in particular--the naturally skinny guys--are all bound by the same cause.  Looking to make large changes and silence their critics, these guys hit the iron and barreled through their own obstacles like a freight train.

51 Sandow-Sized Delts
52 Ben Pakulski's Top 10 Training Techniques
53 9 Machines You Should Never Use
54 The Cure for Stubborn Calves
55 The 11 Strongest Women of All Time
56 The Top Gear for Your Workout
57 Muscle Madness: The 16 Best Physiques of 2016
58 Big Ramy & Kai Greene at the 2016 NPC Mets
59 The 2016 Starter's Guide Workout Program
60 5 Worst Things to Do for Building Bigger Triceps
61 The Ultimate Protein-Food Meal Plan for Bodybuilders
62 The Cardio Fat Loss Plan
63 Lighter Weights for More Size?
64 Batman V Superman: Battle for Best Body
65 The $100 Muscle-Building Meal Plan
66 How to Change Your Diet and Strength Routine to Reach Your Goals
67 Lee Haney's Principles for Building an Incredible Back
68 Instantly Boost Your Deadlift Max
69 T NATION on Twitter
70 "What's the Best Workout to Become a Better Athlete?"
71 How to Gain Muscle in Just a Week
72 Tom Platz squatting, W.A.S.P. playing...
73 Cautions For Cheat Day
74 10 Tobacco-Infused Fragrances for Men
75 Chest Workout for Monster Pecs
76 5 Track Workouts for Speed, Power, and Endurance
77 The Every-Person’s Guide To Immune System Support
78 The Better Sex Meal Plan
79 The Best Leg Workout Under 25 Minutes
80 Apple Bacon Roasted Brussels Sprouts Recipe
81 The Diet Book No One Will Write (So I'm Sharing It For Free)
82 To Stretch, or Not To Stretch?
83 5 Delicious Superfood Recipes
84 The Holiday Gut Checks: 8 Quick Workouts to Lose Fat With a Busy Schedule
85 5 Reasons to Stop Fearing Carbs
86 25 Ways You Don’t Want to Train—But Should
87 4 Ancient Grains for Enhanced Gains
88 5 Everyday Behaviors Keeping You From Losing Fat
89 30-Minute Fat-Torching Circuit
90 Less Is More
91 Shawn Ray on Instagram: “Great family Easter weekend at Pelican Hills!❤️ #easter #familyfirst #newportcoast #pelicanhills #relaxing #moments #memories”
92 Six Beers You Can Drink After Your Workout
93 Asia Monet Ray on Instagram: “#Repost @katzpublicrelations with @repostapp. ・・・So Grateful and Blessed to have the opportunity to work alongside of this super amazing…”
94 The 10 Most Awkward Exercises that are Actually Good for You
95 Legendary Backs: Kai Greene
96 Is it a Bad Idea to Change Your Diet and Exercise Routine at the Same Time?
97 The 9 Best Bodyweight Moves to Develop Colossal Arms