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XPC Finals: Brandon Smitley's World Record / Elite FTS

Live at the XPC Finals, Brandon Smitley hits World Record in the 132-pound class with a 565-pound squat.

Never, Ever, Insult UFC Champ Ronda Rousey

Aaron Tru won't soon forget this very painful interview. Check out the video.

4 Methods You Haven't Tried to Get Stronger

Break from the norm and boost your strength with these advanced approaches.

XPC Finals: Sheri Whetham's Platform Strategy / Elite FTS

Live at the XPC Finals at the Ohio Expo Center, team athlete Sheri Whetham gives us a run down of what she's shooting for, minutes before stepping on the platform.

XPC Finals: Christine Brass Event Overview / Elite FTS

Live at the XPC Finals at the Ohio Expo Center, Christine Brass gives us a run down of what she's shooting for, minutes before stepping on the platform.

/ Elite FTS

Today I managed to obtain the All-Time World Record Raw Squat w/ Knee Wraps at 132 pounds, squatting 565 pounds. I could not have done this without my amazing support group of friends, family, and teammates. I will have much more information up later!

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1
Suspending Disbelief

The TRX Suspension Trainer is one of the most versatile pieces of equipment on the market today. It can be used by gym-goers at all levels, from beginners to advanced; it’s lightweight and portable, so it can be set up almost anywhere; and it requires you to constantly remain engaged throughout your entire body. Almost every exercise performed on the TRX (and there are hundreds) demands some kind of core recruitment. Here’s a simple yet challenging circuit that you can perform two to three times a week. You can use other forms of suspension trainers, such as Blast Straps or even gymnastic rings, but I find the TRX to be the most versatile and user-friendly.

2
STRONG Life 53: Chad Howse Talks Eating, Lifting & Living Like A MAN - Zach Even-Esh

I was pumped to see someone online not solely focusing on your bicep peak or building a big chest. Chad “gets it”. Training is for LIFE not just for snapping selfies with your hair looking perfect.

3
Men's Fitness on Twitter

Two Australian fitness gurus duke it out over defamation. The details are just bananas. http://ow.ly/K21mE  pic.twitter.com/kB7BO5bwwB

4
Bodybuilding.com on Twitter

Special guest Frank McGrath is at booth sampling out @animalpak whey #protein ! #asf2015 #bbcomevents pic.twitter.com/09AOFqI6lG

5
Sagittarius Horoscope for Friday, March 6, 2015

Saturday, March 7, 2015 - Alternating waves of uncertainty and confidence finally give way to calmer waters today. Luckily, your feelings are bolstered by your friends and family. Instead of struggling to justify your choices, all you need to do is show up and others seem to approve. The positive feedback may seem puzzling at first, but there's no room for self-doubt; the time to act is now. Be grateful for your support network and keep your focus on the future.

6
Big Ramy: Hammer It Out for Massive Biceps

Like King Kong rampaging in Manhattan, another foreign behemoth arrived in the Big Apple and caused a sensation this past year. Behold bodybuilding’s newest phenomenon, Mamdouh “Big Ramy” Elssbiay. Near the end of 2011, this 5'9" Egyptian weighed an ordinary 200 pounds and was just a “random dude in the gym.” Incredibly, he rapidly packed on enough muscle to dominate the Amateur Mr. Olympia the following year. Then, last May, the 28-year-old won his professional bodybuilding debut, the New York Pro, tipping the scales at a mind- jarring 288.

7
A Shredded 6-Pack by Spring

Crunches should focus on abdominal contractions and not just simply getting through. I see way too many people using their traps, neck, and upper back to pull themselves up. Slow down and squeeze those abs. Planks are an extremely great source for functional core strength. I make sure each one of my clients can hold at least one minute anytime during the workout. Make sure the lower back is flat and you constantly contract during the plank to strengthen core.

8
Four 5-Minute Circuits for a Six-Pack

Your abs don't need much more than a clean diet and a quick beating in the gym from time to time. In fact, carving out a six-pack can be done with the compound moves you're already doing to build your chest, back, shoulders, and legs. These four routines will save time and combine the concept of isolating the abs, and hitting them with big complex moves. Add these routines to your big muscle days.

9
The 21-Day Calf Challenge

This one little word is what’s holding you back from getting your calves to grow. You need to train them more than once per week in order to make them grow. This is where the 21 Day Calf Challenge originated. The premise is to challenge yourself and train your calves for 21 days straight.  If you can get through the pain, you will ignite growth in your calves that you’ve never seen before. This has been proved by guys like Arnold Schwarzenegger, Bill Pearl, Steve Reeves, and Chad Waterbury.

10
3 Key Components for a Tailor-Made Diet

Reason one is self-explanatory, as you want to feel energized during your workout. Insulin is the most anabolic hormone known to mankind, so you'll want to use it around your workout. That said, you do not want to raise your insulin too much during the day as it can can have a fattening effect. Carbs should to be cycled around the workout, meaning if you train at night, do not have any for your first two meals and add them in afterward. You can play around with eating higher glycemic carbs right after the workout. Again, it matters much more to eat the correct amount of carbs than where they come from.

11
Sculpt Broad Shoulders With Just Your Body Weight

With body-weight training, increasing the difficulty of an exercise can be as simple as adjusting the angle. Raise your feet on a pike pushup and you instantly feel a greater challenge. You can also have more fun; moves like the crab walk may look silly, but they’ll work your shoulders just as well as presses, and you’ll have fun doing them.

12
How to Get Defined Lower Abs

Don'’t worry about how many reps you can perform. Too many people try to do 20, 30 or even more reps for abs, but this tends to make you conserve energy in the weak areas of your abs and focus more on the strong parts.” Roland suggests that by crunching your weakest area -- your lower abs -- you'll improve the quality of each set, even if you aren'’t able to perform as many reps.

13
Five Workouts That Build Muscle and Mass Fast

Your no-nonsense sessions to total-body strength and muscular size.

14
Bio-Gro 8 Week Hyper Growth Program

Bio-Gro 8 Week Hyper Growth Program

15
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

16
12 Best Moves To Increase Explosiveness

These 12 exercises are divided into two workouts, “A” and “B.” Perform workout “A” on Mondays/Thursdays and workout “B” on Tuesdays/Fridays. Perform exercises 1A, 1B, 1C and then rest 20 seconds. That is one set. Do three total sets. Repeat for 2A, 2B, 2C.

17
60 Days to Fit: The Workout Plan

This plan is that better way and was formulated by one of the most respected individuals in the fitness industry, James Grage, co-founder and executive vice president of BPI Sports in Hollywood, FL. Grage isn’t just a successful businessman, he’s also a gym rat in the trenches who’s been pounding the iron for decades with a shredded physique to show for it.

18
The 5 Best Deadlift Variations

Choose the deadlift(s) that work best for you and start building full-body strength.

19
The Alpha of Beta

We all know that elevated training intensity requires an optimal state of mind, but many fail to consider that superior workouts also rely on having an optimal muscle cellular environment. In short, you have to prime your brain and your body to get the best workout, and the more reps and sets you can complete during training sessions, the bigger the muscles you can grow. Currently, there are a number of supplements on the market that claim to decrease muscular fatigue during training, but none has received more scientific support than beta-alanine. Beta-alanine is a non-proteinogenic amino acid, which means that it is not involved in synthesizing proteins (i.e., building muscle). It’s not available in abundance in the foods we eat, but the body can create its own beta-alanine. Carnosine Creation In muscle tissue, beta-alanine and histidine combine to form carnosine. But there’s a hitch. The amount of beta-alanine that's available limits carnosine production. That means that only when the body has excess beta-alanine (such as when it’s taken supplementally) does it yield elevated muscle carnosine levels.

20
6 Moves for a Stronger Neck

Barbell  deadlifts  are great trap and upper-back builders since they recruit the muscles of the entire body and increase the release of natural anabolic hormones, like testosterone. However, to eliminate skinny-neck syndrome and protect against injury you’ll need to add some direct work to target the muscles. Build functional strength, prevent injury, and improve posture to get the most out of training (and life) with this six-move neck workout.

21
5 Novel Moves for Shredded Pecs

Alas, this is where most of us begin our journey to a more muscular build . Initially, it served every need of a growing boy – not only did you want to have the biggest bench on your football team in high school, but you also wanted a barrel chest to fill out your extra large t-shirt, and look good at the beach. And as time goes on, the traditional bench press, incline press, and cable crossovers make up the majority of physique athletes’ chest training. They ditch bodyweight based exercises and uni-lateral presses in favor of the heavier counterparts. There is a good reason for this. Heavy weights build muscle and strength.

22
How to Watch Porn Together

Once the Footage Starts… When the steamy vid starts rolling, a lot of couples can’t help jumping right into sex. “There’s nothing wrong with this strategy,” Morse says. “But it’s fun to also set some ground rules to keep things new and exciting.” She recommends agreeing to wait until the credits role or the scene ends before turning your attention to each other. “Delaying the act will make you both so aroused,” she promises. She also advises cuddling and caressing each other while you watch.  Once you’ve got the hang of things, one of you could pleasure the other while the video rolls. Or you could try different rear entry positions so you can both watch while you have sex, Morse adds. 7 Must-Have Sex Talks>>>

23
Eight Ways to Sneak in More Protein

Whether you time consumption or not, protein is an essential component of training. But the same old “chicken, beef or fish” can get boring. Try these eight unique ways to incorporate protein into your diet for bigger muscles, faster recovery, more energy, and improved training performance.

24
Fighter Diet News

Fighter Diet News, by Fighter Diet: Get Buff, Get Lean

25
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

26
Strategic Circuit Training for Maximum Calorie Burn

Essentially a form of circuit training , Chuck created his machine to alternate between upper and lower body exercises with minimal effort therefore allowing minimal rest between exercises. The minimal breaks meant that the trainee's heart rate stayed elevated longer. The idea behind this form of training is to force blood from one region of the body (e.g. lower body) to the other (e.g. upper body) as you move from one exercise to the next.

27
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

28
5 Ways Yoga Can Boost Athletic Performance

“Pull your belly button to your spine,” “feel your lungs expanding,” “roll down your spine, one vertebrae at a time,” are all common phrases in yoga classes. It’s this constant cueing to pay attention to the smallest of sensations that helps build the neurological connections between our brains and our muscles (See No. 3). Yoga builds body awareness, and this can help you analyze your form during your workout to both optimize your lifting techniques, and help prevent compensation based injury. Again, this carries over into your normal cadre of sets-and-reps: the better you are able to “connect” mind and muscle, the more focused (read: efficient) each rep will be. Tough to think about the burn when you’re laser-focused on the effort.

29
High-Low Abs

Your abdominals are just another muscle, and that’s how you need to approach the way you train them. With any major muscle group, the various exercises that target those muscle fibers work best when done within certain parameters, like the number of reps you’re doing with each set. Some exercises are high-rep, some are primarily low-rep, and that’s just the way it is.

30
The Best Full Gym Chest Workout

101 Best Workouts Of All Time is the ultimate answer to the question "What workout should I do?" No matter what equipment you have available, from a fully-stocked supergym to a pair of mismatched dumbbells in your garage, or nothing but your body weight alone, you can build muscle, lose fat, and sculpt the physique you've always wanted.

31
8 Exercise Swaps for Common Injuries

2.  Stability Ball Lying Leg Curl Lie on floor with heels on top of a  stability ball  and legs extended. Raise your hips off the ground, trying to keep your hips raised up during the entire exercise. Flex knees and pull the ball as close to your glutes as possible. Hold the ball here for 2-3 seconds. As you get stronger, you can progress to a one leg lying leg curl. This will strengthen your hamstrings, while avoiding impact on your knees.

32
Build Your Legs

Most guys neglect their legs in favor of more chest and arm workouts. If you want to run down the beach on more than a pair of toothpicks this summer, we’ve got a routine that will bring your legs up fast. HOW TO DO IT CIRCUIT A: Immediately after your second set of the barbell squat (exercise 1), perform the jump squat for 60 seconds.

33
Download the Bio-Gro 8-Week Hyper Growth Program

Get the complete printable Hyper Growth Lean Mass program!

34
The Best Barbell-Only Back Workout

You’ll begin with the hang clean, an Olympic  weightlifting exercise that works everything but requires the traps to help heave weights from the knees to the shoulders. Then you can target the lats with rows from various angles. If overemphasizing chest work has left your front and back out of balance, you couldn’t ask for a better tool than the trusty barbell to set things right.

35
The Big 25

Add the farmer’s walk to your cardio regimen. Hold moderate to heavy dumbbells at your sides with your abs pulled and take long strides, walking until you can no longer grip the dumbbells. Rest 90 seconds each time you fail and then go again, striding for 10-20 minutes total. This gives you the calorie burning of cardio while increasing your grip and core strength.

36
Bulletproof Your Body: The Ultimate Warm-Up

You make or break your workout before it starts: before you grab that barbell and before you pile on the plates, you need to warm up your body to perform your best every time. But is your warm-up helping you reach your full potential? Better still, is it “bulletproofing” your body to resist aches and injuries?

37
11 Food Compounds That Turn Off Fat Genes

Straight from the "Zero Belly Diet," these nutrients are scientifically proven to ensure you don't store belly fat.

38
3 Top Exercises for Digging a 'Drainage Ditch' Back

This is not just a glute and hamstring exercise, this is also a great way to strengthen the musculature of the back. To perform the RDL start in a standing position with feet shoulder width apart and knees in a slight bend (10-15 degrees) Hands should be slightly wider than shoulder width apart. You want a slight arch in your back, chest up, and scapulae retracted.  This position must be kept throughout the entire lift. Take a breath and tighten your abs and lower back. Then push your hips back as you lower the bar, keeping it close to your body. Your weight should be on your heels and your initial back arch and degree of knee bend should remain constant. Continue lowering the bar close to your body until right before you reach the point where you can’t hold your arched back position any longer. Reverse the direction of the bar by squeezing your glutes and pushing your hips through.

39
2015 Arnold Classic 212 Call Out Report

competitors are fighting for the top spots at the 2015 Arnold Classic 212? Find out here!

40
The Beginner’s Guide to Interval Training

With all of that said, the real magic of HIIT lies in its ability to keep you burning fat even after you leave the gym. In short, your body isn’t able to bring in enough oxygen during periods of hard work. Therefore, you accumulate a “debt” of oxygen that must be repaid post-workout in order to get back to normal. The result: your  metabolism  is revved for hours after you leave the gym. Trainers refer to this phenomena as excess post-exercise oxygen consumption, or EPOC. The biggest way to use it to your advantage is to make short, intense exercise bouts a regular piece of your workout regimen.

41
Hot Women of WWE: The Bella Twins

Brie: Nikki and I live in different states, but we’re on the road about 250 days a year. So we do spend a lot of time together, which means we train a lot on the road. I think the nice thing about that is you always have someone to push and motivate you—but instead of it being a friend, it’s a sister who’s so blunt and honest that you can’t really get away with anything or take it easy.

42
M&F Cheat Sheet: Limit Strength

How big you can get is directly related to how strong you are. Here’s what you need to know about limit strength and how it can help your physique.

43
How Often Should I Change Reps? - Born Fitness

Ever since muscle confusion became a popular term, there’s been a big debate about how often you need to adjust your workouts. For most people, the number of reps you perform are shockingly similar. In a survey of 100 people (equal gender split), 83 percent said they normally perform 8 to 10 reps per exercise. Coincidence? I think not.

44
Dr. Squat's 3 Keys to Training Success

If he found a method that worked for him and his clients, he would use it… even if it wasn’t scientifically proven. Science was the car, but Hatfield was the driver. If you do something in your training that is not completely backed by the pencilneck lab coats but works for you… who cares! You know your body better than anyone.

45
Bench Press More Weight—Now

Have a buddy watch you or spot your bench press for a heavy set of three to five reps. Then have him tell you where he wanted to help you, as in where he felt you couldn’t complete the rep. There are three common places: getting the weight off your chest, pushing through the middle of the range of motion (after your elbows reach a 90 degree bend), and the lockout at the top of the motion.

46
CutAndJacked.com Shop

A2 Poster - "A Lion Does Not Lose Sleep Over The Opinion Of Sheep"

47
T NATION on Twitter

Get exclusive T Nation content sent directly to your inbox this weekend: https://www.t-nation.com/support/the-weekly-dose-newsletter … #Free pic.twitter.com/4Y5ew7xNmk

48
EMMA 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

49
Fit Food: The Benefits of Spinach

This leafy green is a super-versatile nutrient powerhouse. And thanks to these easy ideas, you have no excuse to leave it out of your next dish.

50
VIDEO: The 21-Day Shred Sprint-Interval and Bodyweight Workout

Even though you'll essentially be working out everyday during The 21-Day Shred , it doesn't mean you're going to be tossing weight around and beating yourself into the ground. Throughout the program there are carefully positioned cardio-focused routines to maximize fat-loss while not going overboard on your joints or inhibiting muscular recovery. Whether you're on the program or not, give the above workout a run-through on between "lifting days".

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56 Incline Cable Flye for a Stronger Chest
57 Rip it Good
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62 Barbell Shrugged & Business Barbell Visits elitefts™ / Elite FTS
63 Dorian Yates on Twitter
64 Muscle & Fitness on Twitter
65 Optimum Nutrition Gold Standard 100% Casein at Bodybuilding.com
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69 IRONMAN MAGAZINE on Twitter
70 T NATION on Twitter
71 Joe DeFranco's Industrial Strength Show
72 Bodybuilding.com on Twitter
73 5 Ways to Deal With Anxiety and Stress
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75 Aaron Clark at the 2015 Arnold Sports Festival
76 High-Protein, Low-Carb Mac And Cheese Sauce - Bodybuilding.com
77 Squat
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79 Jose Raymond at the 2015 Arnold Sports Festival
80 Treadmill Test Predicts Death Risk
81 Muscular Development on Twitter
82 Body Fortress on Twitter