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How To Squat: Layne Norton's Squat Tutorial -

Dr. Layne Norton has spent years refining his squat technique. Follow his coaching tips and cues, learn how to squat, and you someday could be the proud owner of monster legs!

The Freakshow Speaks! / Elite FTS

Look for a extended interview with elitefts™ Senior Content Manager Steve Colescott soon. In the meantime, this preview clip reveals what was going on in the mind of the man called "Freakshow"!

Tank Smashes into the elitefts Gym! / Elite FTS

Although having a disappointing weekend, bombing out on his bench, Janek considers this a step forward. The next step required is simply needing to learn his bench shirt. With Team elitefts in his corner, this will definitely happen.

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T Nation | The Time-Restricted-Plus Diet

Most of that's pretty interesting, but it's probably the last result that set your muscle Spidey sense to tingling. Yes, the time-restricted mice had more muscle, but truth be told, the scientists don't yet know if they actually gained muscle mass, or merely maintained muscle mass that might have been lost during free feeding.

Seated Goodmorning Common Mistakes in the Sumo Deadlift with Dan Green

Sagittarius Horoscope for Sunday, March 8, 2015

Monday, March 9, 2015 - Your high spirits are inspirational today as optimistic Jupiter raises new possibilities everywhere you look. The secret to your success is to align your heart with energetic Mars and act on your desires. Thankfully, expressing your emotions moves you closer to someone you really like. Although love is favored now, don't become so sure of yourself that you miss the obvious signals right in front of your face.

6 Big Finishers for Every Major Muscle Group

Great endings—whether they occur in sports, on film or on your last date—are the memorable ones. Sure, what you do at the beginning of your routine when your energy levels are highest has a profound effect on how successful you are at reaching your goals. But it'’s what you do at the end that makes the difference between completing a workout that felt just good and one in which you're completely fatigued, pumped and exhilarated, having left it all on the gym floor. That's how you know you'’ve fully exhausted the muscle fibers, putting them in the best position to benefit optimally from the ensuing recuperation/repair/growth cycle. To put you squarely within that window of opportunity, here we prescribe a finishing move for each of your main muscle groups—an exercise or combo with which you complete that bodypart'’s workout and take the muscle to its working limit. We recommend isolation moves rather than multijoint exercises, allowing you to concentrate fully on the muscle in question and eliminating assistive muscle groups. In addition, we favor using machines over free weights, alleviating the worry about having to balance a weight after your stabilizer muscles have already been worked overtime.

Ultimate Recovery Guide: 6 Keys to Recovery

You cannot, as many people think, “catch up on” sleep. The body doesn’t work that way. You need to get at least eight hours of sleep every night - 10 if you can. Consider it part of your workout, and schedule it just as you would a training session.

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The Fast Lane to Hypertrophy

The first step to ensure size is the commitment to train on a regular basis. Despite you size and genetics, an extended layoff causes a decrease in size and strength. Atrophy can take hold in less than 72 hours. So to preserve hard-won muscular development, hit it hard and hit it often, hitting every bodypart at least once per week. Eight-time Mr. Olympia (1984-1991) Lee Haney recommends hitting each bodypart at least twice per week, although this may be a bit much for a great deal of us mere mortals.

The Best Swiss Ball Ab Workout

The Swiss ball gives some distinct advantages over other pieces of equipment or bodyweight  alone. It can extend the range of motion on the crunch, activating more ab muscle. It can also create instability, which forces your abs to contract harder to brace your body, and even serve as a source of resistance itself—like a weight—if you lift it. (Don’t think it’s heavy enough to give you a good workout? Try the V-up and pass on the next page and then tell us.)

8 Reasons Your Biceps Are Flat

Wondering why your arms won't grow? See what's missing from your diet and training regimen.

7 Advantages of Dumbbell Training

Let’s lose the mindset of waving around three-pound dumbbells, shaking your keister to some dance music and calling that serious training. Dumbbell training has many advantages over barbell training. The great Benjamin Franklin, in letters to his son, wrote that, “I live temperately, drink no wine, and use daily the exercise of the dumbbell.” Serious strength and mass goals can be achieved by training with dumbbells. I will even say that to fully maximize strength and hypertrophy , dumbbell training must play at least a partial role in one’s training regimen. Let’s take a look at seven advantages dumbbells have over the almighty barbell.

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

Lee Labrada Presents: Posing Like a Pro, Episode 3

Legendary bodybuilder Lee Labrada walks you through the fine art of posing, including tips only a master can provide. In this episode, Lee explains the "Compulsory" round, and goes over how to properly execute the "front double-biceps", "front lat spread", and "abdominal and thigh" poses.

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Choose the right rep style for your specific goal. The 4 rep styles: …

High Volume Diesel Squat Workout for Maximum Muscle

The High Volume Diesel Squat workout is inspired by John Meadows and his Mountain Dog training protocol. The workout literally flips the routine on its end. Where most workouts perform the heavy, max effort, high CNS-intensive work first, this new training methodology puts those exercises last. The reason behind this revolutionary new look at training will have you performing the accessory work (the exercises that build the primary lift) first in the workout to allow you to warm-up your joints BEFORE the heavy barbell training. This will get the primary muscle groups fired up and pre-fatigued (Weider principle creating massive metabolic stress to the working muscle groups - essential for muscle hypertrophy ), and help make every set of the main lift (in this workout we use barbell squats ) as effective as humanly possible.

Five Fast Lunches to Build More Muscle

When the 18th-century British Earl of Sandwich asked his servants to bring him a piece of meat held between two slices of bread, he definitely stumbled onto something. Not only, as legend has it, did he invent the sandwich, he also inadvertently requested the ideal post- workout meal—a simple combination of protein and carbohydrates, which research shows spurs greater muscle growth than protein alone. But with a little knowledge (and some condiments—come on, Earl!) you can make this portable muscle meal even more effective. Reach for these easy-to-prepare recipes to turn steak, lamb, chicken—and even an old can of cranberry sauce—into a gourmet meal fit for a king. Or at least an earl—whatever that is.

9 Sex Positions That'll Get Her Off Every Time

With these orgasm-inducing techniques, she’ll never fake it again (and FYI, she has faked least once or twice.)

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Make Small Tweaks for Bigger Muscle Gains

It’s amazing how the smallest changes can bust a plateau . Adjust your stance or grip, set the bench to an incline instead of flat, or change implements from a barbell to a dumbbell , and you’ve suddenly expanded your exercise options widely with only the slightest effort. If your gym is well equipped, there may be an infinite number of ways to expand your exercise repertoire that you haven’t taken advantage of yet. If it isn’t, you just have to get creative. The following are some variables you can change.

The Ultimate Forearm Routine

The forearms consist primarily of slow-twitch muscle fibers, which means they’re built for endurance and respond best to duration activities, like carrying furniture and holding on for dear life. Employing high volume and short rest periods will inflate your forearms fast.

The Countdown-Your-Reps Workout

One muscle-building strategy is a concept known as time under tension (TUT). The idea is that the longer you can keep tension in your muscles during a set, the more you’ll exhaust them, forcing them to grow to adapt. One way to increase TUT is by doing more reps (duh). The other is to pause an exercise at a point in its range of motion and hold it for time. With countdown sets, you accomplish both simultaneously, delivering the maximum stimulus.

Highlights from the 2015 Arnold Classic Finals

Watch the guys battle it out for the win one last time, at the 2015 Arnold Classic finals.

5 Ways to Work Out Without Weights

For instance, perform wide-grip pullups to just shy of failure. Immediately bring your grip in and turn your palms to face you so you’re doing a chinup. Do as many chinups as you can and then bring your hands in even closer so you’re doing a close-grip chinup with hands nearly touching. On pushups, you could start with your hands touching (a diamond pushup) and then move them out to shoulder width. When you can’t do any more reps like that, place your hands on a bench or seat so your body is at an incline—a much easier position to do pushups in. Rep out to failure.

8 Great Tips for a Better Bench Press

In this "How To Bench" video, you’ll learn the perfect elbow correction, why leg drive is important for a big bench, how to setup your arch and upper back, plus a whole lot more. This video teaches you that the bench is a full body lift, not just an upper body exercise.

The Straight Up Shoulder Routine

This routine should be performed at a quick pace, with no more than 30 seconds rest between sets. Because the deltoids are a fairly small muscle group and the shoulder joint is susceptible to injury, it’s best to keep the weight moderate and the reps generally on the high side, as in 10–20. The entire routine should take you no more than a half hour to perform, and you should do it twice per week.

America's Hot Girls of the Gym

ANGT (America's Next Great Trainer) presents America’s Hot Girls of the Gym. We hit gyms across America to catch some of the hottest, fitttest girls in action. In the first of a series, this gallery showcases those who have put their time in at the weightroom to build a rockin' physique. So check these hardbodies out and get inspired to build your own masterpiece in the gym.

More Muscle in Less Time

In the dawn of the New Year, you’ve probably got your hands full realizing lots of  resolutions.  And while one of them may be to get in better shape, that doesn’t necessarily mean spending more time in the gym. If you’re busy and stressed and need all the free time you can get, or you’re just trying to establish the habit of working out and are tired of committing to a full gym schedule, this is the routine for you. It needs to be done only twice a week, and can be completed in well under an hour. As you’ll soon find out, that’s plenty of time to change your body.

Fighter Diet News

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

4 Ways to Accelerate Your Fat-Loss

Here’s the reality when it comes to burning fat, losing weight and adding muscle. Everyone responds differently when it comes to diet and training—there's no one-size-fits-all approach. There's only the approach that works best for you.

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The Biggest Workout Excuses and How to Combat Them

But that's what these things really are—excuses. The key to health, fitness, that killer body and, really, all success at everything , is dedication and consistency . That's why our friends at Six Pack Shortcuts created this video detailing all the excuses we give for taking a day off—a day that quickly becomes a week, then a month—and how to say "F$*%! excuses!" and light a fire under your ass.

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

32 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

Giant Sets for Giant Legs

Whether you train legs or not the giant set below should help you break through your plateaus and new pain barriers. In case you're not familiar with the giant set it's basically a combination of 3 or more exercises with less than 60 seconds rest in-between.

Super Complexes for Fat Loss

The point of this article is simple — we just want to employ methods to spike our metabolism, get the heart rate racing, use our strongest muscle fibers, and subsequently trigger the most fat loss. As I mentioned earlier, the best part about complexes is that we can still work in a weight and rep range to keep our strength levels, well, level. We can also avoid sacrificing too much muscle to extensive longwinded cardio routines. The result is more conditioned muscle and workouts that cut your gym time in half. Now who wouldn’t want that?

A Damn Good Egg White Omelet Recipe

Looking for a healthy breakfast? This low-fat recipe from chef Bobby Deen is packed with vegetables and lean protein.

7 Exercises You Need Somewhere in Your Routine

You may have been hitting it since you were 15, and at this point you've more than likely got a solid routine. You're strong , you're fast, and you even look it, too. But there's no questioning these seven moves would make for a great addition to what you're already doing. It could be that extra bit of creativity you're looking for or maybe even target a weakness you never knew you had. Or if you're a complete rookie, you're in luck.

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Pump Up Your Pecs

HOW IT WORKS When you train biceps or calves, you feel the muscles working and burning right away. But many guys have trouble feeling their pecs work in the same fashion. Exercises like the hex press force you to concentrate on the contraction in your pecs throughout the entire set, increasing the muscle activation. This program also uses dumbbell and pushup movements that offer more range of motion than barbell-pressing does. However, we haven’t neglected strength: The incline bench press targets the chest even more intensely than the conventional flat bench press, and it’s easier on the shoulders. You can load it up and go heavy to give your pecs the maximum growth stimulus.

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The kettlebell swing is an act of controlled violence, not a weighted yoga movement: … See 4.

Gym Fix: Work Your Chest and Triceps With the Floor Plan

What happens when you stick to that template week after week and year after year? Absolutely nothing. You’ll grow and get stronger for a while, but as soon as your body adapts to what you’re doing every workout, your progress grinds to a halt and you’re left wondering what you can do to get yourself back on track and making gains again.

Joint Custody

The action of the triceps is to extend (straighten) the elbow. Compound movements such as bench presses (barbell or dumbbell), shoulder presses and dips all target the triceps. Isolation exercises such as rope or straight-bar pressdowns, triceps kickbacks and overhead triceps presses (with dumbbells/barbell/EZ-bar) also target the triceps. While isolation and compound exercises are fairly common knowledge among experienced lifters, it’s often forgotten that the triceps also statically contract in exercises such as pullovers, straight-arm lat pulldowns and bent-over lateral raises/reverse flyes. This can sometimes lead to trouble — you might think you’re giving the muscles a rest day after your triceps workout the day before, but if you’re incorporating pullovers or straight-arm lat pulldowns as part of your back workout, you’re not really resting the triceps at all. This could result in overtraining and injuries to the triceps and/or the triceps tendon.

Gym Fix - Get Rows Done in a Crowded Gym

Don’t be locked into the mindset that you need a bench to do rows. As long as you’re in the correct position—with a flat (or slightly arched) back, and pulling the dumbbell parallel to your belly button— you’re golden. Here are three ways to row without a flat bench.

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

Five Steps to Shred Layers of Body Fat

Mastering the right blend of nutrition and training will give you the power to expose all of that muscle hidden beneath your gut. In order to achieve an epic body and sustain your frame, follow these five rules for getting ripped.

11 Joint-Friendly Foods

While there are many causes, joint pain is often a result of arthritis, an umbrella term that includes more than 100 conditions that cause joint pain, stiffness, and inflammation. Often in young, active guys, arthritis is a result of a sports injury, like a dislocated joint or a torn ligament, suffered earlier in life.

The Best MMA Cardio 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.

Plunge into Cardio: How to Swim Off the Calories

Michael Phelps and Ryan Lochte may not have the biggest muscles, but their endurance is untouchable and neither carries an ounce of fat on his body. As the weather warms up, take you cardio to the pool with this routine designed by Gregory Kincheloe, head coach of the elite swimming team at New York Athletic Club in New York City.

3 Unique Uses for Cinder Blocks

Building a home gym can be pricey and time consuming to make it worth the effort, and finding adequate space is always an issue. But if you have a couple of cinder blocks collecting dust in your garage, you’ve already got all the material you need for a hardcore workout. In addition to farmer’s walks, curls, and bench presses, here are three additional ways to put those blocks to use.

7 Less Common Sources of Muscle Building Protein

Look beyond beef and poultry every now and then to help keep your muscles growing and stomach satisfied.

10 Signs You're Whipped

We’ve all seen it in action, and we most certainly know the victims: the submissive brother and the compliant co-worker, the passive neighbor and the obedient best friend. Being ‘whipped’ knows no age limit, nor any other boundary of such kind. All a (domineering) woman needs to do is plant her roots and the freedom days are over. But take a look at your own relationship. Would you be able to tell if you were her whipping boy?

51 Great-Tasting Craft Beers That Won't Wreck Your Body
52 Five Foods to Avoid After 8 PM
53 Saxon/Hart
54 25 Ways to Lose Fat Faster
55 Freedom Fighters: 10 Badass Workouts With Real Military Men
56 on Twitter
57 Apparel
58 Build Back Muscle With Eccentric Exercise
59 Blog
60 4 Tricks For Building Massive Forearms
61 Cami Li on Twitter
63 Fighter Diet & Tea
65 The 9 Fittest Movie Moments in Hollywood History
66 Stay Shredded While Gaining Size
67 Does Fitness Make You Unhappy? - Born Fitness
68 T NATION on Twitter
69 Stemm - Face The Pain (Full) ft. Rickson Gracie (Tribute)
70 Power Up Your Jump Squats (Literally)
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74 XPC Finals - Quick Pics From Day 2 / Elite FTS
75 Matt Johnson on Twitter
76 Isaiah R. Gonzales on Twitter
77 Brandon Stewart on Twitter
78 EIWA Championships 3-7-15
79 4 Ways to Boost Lactate