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2016 Arnold Classic

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WATCH: Physique and Strength Sports — Training and Competing as a Dual Athlete

Can you do both? This is Julia's approach.

2016 Arnold Classic

Are you SKINNY FAT?

...skinny fat is when your total body weight is pretty low for your height as in you are skinny and your muscle mass (le

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Figure Prejudging Callouts Video - Arnold Classic 2016

Watch the pro figure prejudging callouts from the 2016 Arnold Classic.

Arnold Classic 2016 Webcast

Welcome to DigitalMuscle.com, the fitness industry's new media hub. With the support of some amazing sponsors we are proud to present this exclusive LIVE presentation of the 2016 Arnold Classic! Please take a moment to like & share our new Facebook Page for updates as we continue to build a destination we can all be proud of....and be sure to enter your email address below for a chance to win some great prizes!

Open Men's Prejudging Wrap-up - Arnold Classic 2016

Team MD's Shawn Ray and Peter McGough wrap up the prejudging from the the men's open division at the 2016 Arnold Classic Championships.

Meet & Greet Interviews Part 3 - Open Men - Arnold Classic 2016

Meet & Greet Interviews Part 3 - Open Men - Arnold Classic 2016

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Top News
1
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.

2
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.

3
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.

4
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.

5
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

6
10 Worst Bench Press Mistakes

Avoid these ten worst, yet surprisingly common, bench press mistakes and learn exactly how you can fix them to build a barrel chest without the pain.

7
Bodybuilding.com on Twitter

#DON 'T FORGET! WEEK 8 CHALLENGE - POST YOUR SECOND PROGRESS PIC #250kchallenge @dymatize http://bbcom.me/1UtZeph  pic.twitter.com/DvItdGqHv2

8
What Is The Best Way To Train Your Arms?

Answer: It took me a long time to learn how to train arms for the best gains. I used to be in the camp that said you don’t need curls and pushdowns — compound movements are enough. (Big mistake.) Then I thought the answer was progressive overload , adding weight to your lifts every week. But that led to elbow pain. After much trial and error with many clients, I’ve settled on the following methods, which build the bi’s and tri’s safely and swiftly.

9
2016 Arnold Classic Finals Report

FLEXOnline.com is live at the 2016 Arnold Classic Finals with the results from the Open Bodybuilding, 212, Physique, Figure, Fitness, and Bikini divisions!

10
Put Some Polish On Your Front Delts

The deltoids are composed of three heads — front, middle and rear. Shoulder presses build mass on the front and middle delts, but you need a variety of raises to put laser-like focus on each head individually. Most workouts should involve lateral raises for the middle delts and bent-over lateral raises for the rear delts. To put some extra polish on your front delts, a great exercise is barbell front raises. Stand holding a barbell across the front of your thighs with your feet shoulder-width apart and knees slightly bent. Hold the barbell with an overhand grip, with your hands spaced about shoulder-width apart. Lift the bar straight up and out in front of your body until your arms are just past parallel to the floor. Pause for a moment at the top before slowly lowering the bar back to the start.

11
T NATION on Twitter

If you train to be strong, explosive, AND fast, you'll be lean and muscular. The program: https://www.t-nation.com/training/athlete-lean-athlete-strong … pic.twitter.com/hp9MWg6Fz9

12
5 Secrets of the Relentless | T Nation

The relentless want to see for themselves. If something doesn't work, they want to find out firsthand. Why? Because what seems like too much of an effort to one person might actually be worth it to another. The relentless know this, so they won't become naysayers against any one method until they've tried it out for themselves.

13
2016 Arnold Classic 212 Posing Routine: Hidetada Yamagishi

Watch the full posing routine of the 2016 Arnold Classic 212 champion.

14
8 Notorious Quotes From Conor McGregor

McGregor will face Nate Diaz, pictured right, at UFC 196 this Saturday night in what should be a stand up striking shoot out. Before that, let's take some time to look at "The Notorious" one's most famous, and infamous, utterances.

15
FighterDiet 12-Week Challenge

Join the Daily Interaction with members & pauline

16
T NATION on Twitter

Don't blast the weight up at the beginning of the rep + 3 other tips for ham curls: https://www.t-nation.com/training/tip-try-these-4-leg-curl-tricks … pic.twitter.com/UNck8htRBb

17
T NATION on Twitter

Simplify your diet. Bring out your muscle definition. Show off your abs. Free ebook: https://goo.gl/yNGvZj  pic.twitter.com/iz2kOXxket

18
Tips for Powerlifters & Physique Competitors on Staying Lean - elitefts.com

Tips for Powerlifters & Physique Competitors on Staying Lean - elitefts.com

19
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

20
T NATION on Twitter

Alter the length of your lunge to target either glutes or quads. Here's how: https://www.t-nation.com/training/tip-master-the-lunge-for-better-legs-and-glutes … pic.twitter.com/kcZD8qY1EW

21 The Spring Trim Up: How to Burn Body Fat Before Summer

Everyone gains weight in the winter. And that's totally fine. It's colder, there's less sun, and the holidays can be a killer. Some use the seasonal shift to their advantage by taking all of those extra calories and putting them into building slabs of muscle. Check out how that's done with the WINTER BULK UP program here . And then again, some might have just put on the blubber. But whether you spent your winter months getting bigger, for better or for worse, the next plan is for chopping you all up: The SPRING TRIM UP .

22
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

23
T NATION on Twitter

The no-equipment, no-crunching, simple, but very hard ab exercise: https://www.t-nation.com/training/tip-do-hand-walkouts-for-ab-strength … pic.twitter.com/5x1LYlRYGz

24
T NATION on Twitter

Science is fickle. Nothing replaces common sense. Here's the truth: https://www.t-nation.com/training/7-truths-about-strength-training … pic.twitter.com/iFJH5Pa0bw

25 Dwayne "The Rock” Johnson Has Just Created The Greatest Gym Bag Of All Time

The bags, a backpack ($100) and duffle ($125), were created in partnership with Under Armour (Johnson signed an endorsement deal with the brand last year). The design is understated and unisex (in case you’re tired of neon, haha, right!), but there are enough pockets to store whatever you need…sneakers, wallet, sports bra, five water bottles, iPad, a flatiron, the latest issue of SELF magazine, and so on. The only thing that’s missing is an invite to work out with Johnson himself. (We’re waiting!)

26
T NATION on Twitter

Got limited time to train? Don't scrap your warm up. Just do this: https://www.t-nation.com/training/tip-do-the-lazy-lifter-warm-up … pic.twitter.com/xa8idIeSsX

27
T NATION on Twitter

Building muscle on the leg press requires that you leave your ego in the locker room. Tips: https://www.t-nation.com/training/tip-use-these-leg-press-techniques … pic.twitter.com/xKrWT6ACNB

28
T NATION on Twitter

How to avoid back pain and poor mechanics when doing weighted chin-ups: https://www.t-nation.com/training/tip-for-pull-ups-hang-weight-in-the-back … pic.twitter.com/MauZijnTIg

29
2016 Arnold Classic | Biolayne

Friday: 10am – noon: Mark Bell’s Slingshot booth, I will also be around the Better Bodies booth from 2-3pm

30
CutAndJacked.com (@cutandjacked) • Instagram photos and videos

31
CutAndJackedShop.com - The Motivational Gym Shop

Our newest addition to our collection! Check out our new necklace and keyring representing the following motivational quote: "There will be pain. There will be suffering. But where others fall......

32
6 Signs It’s Time to Switch Your Workout Routine

When you start a new routine, you feel the burn in the first set and by the third, you’re probably struggling to finish. The longer you do the routine, the easier this becomes—until it’s too easy. “During the exercises, you need to feel challenged in order to see results,” Fuentes says. If you’re shooting for 8 to 12 reps per set, but suddenly you can do 15 on the second and third set, it means your muscles have adapted too much and it’s time to increase your weight or change your routine, he explains.

33
2016 Fitness International Routine: Bethany Wagner

The 2016 Fitness International routine of 3rd place finisher Bethany Wagner.

34
2016 Arnold Classic Official Scorecards

Get the 2016 Arnold Classic 212 galleries HERE >>

35
2016 Fitness International Routine: Oksana Grishina

Oksana Grishina wins again with a Michael Jackson-inspired fitness routine.

36
T NATION on Twitter

Train your core muscles. All of them. Do this crazy exercise: https://www.t-nation.com/training/tip-do-the-anti-press-for-real-core-strength … pic.twitter.com/mWowgZ2Drz

37
Mr. Olympia LLC on Instagram: “#arnoldschwarzenegger #BodyBuilding #MrOlympia #Olympia @mr.olympiallc #asf2016 #Gym #Flex”

38
T NATION on Twitter

If standard push-ups are a breeze, then this variation is the next level for you: https://www.t-nation.com/training/tip-build-bigger-triceps-with-push-ups … pic.twitter.com/Q9n1qKVL7c

39
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

40
The Arnold Press and Shoulder Workout

Of Arnold’s many accomplishments, this one doesn’t rank particularly high. Still, not only did it allow him to name an exercise after himself—the Arnold Press—it’s a uniquely effective move. While Arnold was experimenting with ways to spark new shoulder growth , he rein­vented the overhead press, twisting the palms from facing backward to facing forward. He found that this better targets your front delts than conventional overhead presses. Like its namesake, this exercise travels a unique path. Add it to your shoulder routine.

41
Mr. Olympia LLC on Instagram: “The athlete schedule at the #Muscle&Fitness booth #1137 at the @arnoldsports #asf2016 @juandieselmorel @philheath @flex_lewis @stevekuclo…”

42
2016 Arnold Classic Fitness Pre-Judging Highlights

Watch the best moments of the Fitness International division at the 2016 Arnold Classic.

43
Arnold Schwarzenegger: Pectoral Perfection

The dumbbell flye is the best chest isolation movement you can perform.

44
2016 Arnold Classic Meet & Greet - Toney Freeman

The X-Man is ready to show these youngsters how it's done.

45
A Day With Kai Greene - 2016 Arnold Prep

Last month we traveled to NYC to shoot with Dynamik Muscle Owner Kai Greene during the last few weeks of his Arnold Classic Prep, but tilapia and cardio aren't the only things on this IFBB Pro's mind. Kai is making major moves in both the entertainment and sports supplement industry. Get Kai's products here: https://www.muscleandstrength.com/sto... Check out Kai's leg workout here: https://www.youtube.com/watch?v=4Y3qR... Music: Night Flight - Dizzie Boosin- Beej soundcloud.com/beejpimpsun Second Camera Operator: Chino Marin iamchinomarin.com

46
2016 Arnold Classic Meet & Greet - Josh Lenartowicz

Angelica Nebbia catches up with Josh Lenartowicz at the 2016 Arnold Classic.

47
Spring Trim Up: The Ultimate Blood-Pumping Workout

Spring Trim Up: The Ultimate Blood-Pumping Workout

48
Rate My Workout: Building A Better Back

Eric W. sent us his back workout and said he’s not getting stronger. Here’s how we fixed it.

49
6 Reasons Men Should Do Yoga

Today, there are more yoga studios and yoga classes than ever, but a lot of people—men in particular—remain confused about what happens inside those classes and how they should feel about it. Is it stretching, meditation, some combination thereof, or something else entirely? Could it be the secret to unlocking your tight hips and superhuman athletic potential, or will it just make you sprout a man bun and go all new agey?

50
You're Not Eating Nearly Enough Protein

For the record, the U.S. Recommended Dietary Allowance (RDA) officially recommends just 0.36 grams of protein per pound of body weight. “That’s designed for the average person to just exist—hang out, watch TV, do whatever,” says Mike Nelson, Ph.D., an exercise physiologist and founder of Extreme Human Performance, a fitness coaching firm that espouses a high-protein diet. It was also written during the wartime 1940s to recommend the minimum amount for good nutrition when Americans were rationing food. “But,” says Nelson, “if you’re not the average person, and you’re exercising more intensely, you’re going to need more protein.”

51 Pauline Nordin on Instagram: “😂😂😂 hit it hard time. #workouttime”
52 Daniel on Twitter
53 Ronnie Coleman on Twitter
54 Mike Titan O'Hearn on Twitter
55 T NATION on Twitter
56 The 6 Worst Things You Can Do For Bigger Biceps
57 Arnold on Twitter
58 Kai Greene on Twitter
59 Figure International Comparisons - 2016 Arnold Classic
60 The Best Days to Skip the Gym
61 Tip: Do the Anti-Press for Real Core Strength | T Nation
62 Justo Jimmy Padron on Twitter
63 Dwayne Johnson Announces David Hasselhoff Will Return for 'Baywatch' Movie
64 The Best Pre-Workout Foods
65 7 Ways to Shred Body Fat in 7 Days
66 Weekly Twitter Giveaway Terms And Conditions
67 7 Reasons You're Still Weak or Fat - Biotest
68 YEAH BUDDY is here | Win 1 of 50 bottles
69 Cellucor COR-Performance Whey at Bodybuilding.com
70 T NATION on Twitter
71 MusclePharm Combat Crunch Bars at Bodybuilding.com
72 US2U Consulting on Twitter
73 Ashley Zorn on Twitter
74 Triple H on Twitter
75 Tony Huynh on Twitter
76 Shawn Ray on Instagram: “2016 Ms International Bikini Winner, India Paulino! #arnoldclassic #bikini #ifbb #musculardevelopment #SHREDZ #shawnray”
77 David Otunga on Instagram: “It was great seeing actor, gladiator, fitness industry legend, @mikeohearn. He's an inspiration and one day I'm going to catch a 4 am…”
78 Sabrina Wisbiski on Twitter
79 Mike Titan O'Hearn on Twitter
80 2016 XPCs: Team elitefts Bench Results
81 Teardrop Focused Leg Extensions 3.5.16
82 Is The Scale Rigged?
83 Biolayne | The official website of Dr. Layne Norton
84 Shawn Ray on Instagram: “Congrats Oksana Grishina on her victory at tonight's Fitness International. #musculardevelopment #fitness #ohio #arnoldclassic…”
85 Official 2016 Arnold Classic Webcast