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Highlights from the 2015 NPC Phil Heath Classic

Come behind the scenes with the current and 4X Mr. Olympia, Phil Heath.

60-40-20: Get A Killer Pump With Rest-Pause! -

Looking for a technique to finish any workout with a bang? Look no further. It's called 60-40-20, and it adds up to 120 seconds of pure hell followed by a massive pump and epic growth.

10 Must-Do Unique Arm Exercises! -

If your usual arm exercises just aren't cutting it, then it's time to add some effective exercise variations. Here are 10 you have to try to build freaky arms!

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Sagittarius Horoscope for Saturday, April 11, 2015

Sunday, April 12, 2015 - You wish you had the luxury of ignoring your financial responsibilities, but pressing issues require your immediate attention. The Moon's weekend visit to your 2nd House of Resources reminds you that managing your money is actually a matter of self-respect. Taking control of your budget today means you might actually end up with more cash to spend than you originally imagined. But solutions won't occur in a momentary flash of awareness; you must believe wholeheartedly in the manifestation process. Be patient; doing less is wiser now than doing too much.

5 Tactics for Killer Calves

Beef up your lower legs once and for all with these seldom-used training techniques.

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.

The 30 Best Back Exercises of All Time

Let's face it. If you're training goals involve aesthetics, then you've likely thought of ways to get a V-Taper. High volume on exercises that recruit the deltoids, lats, and obliques are necessary parts of building a big, broad back. Training the  back muscles  does more than just make you look more manly, they also strengthen the spine and neck for improved posture, injury prevention and proper rehabilitation. Enter back country with these 30 back exercises to build strength, size and  prevent injury. 

20 Essential Superfoods For Every Man's Diet

First, we polled 40 of the country's most respected food experts-registered dietitians, college nutrition professors, and authors-asking them each: What are the 10 most important foods every guy should include in his diet for maximum fitness? Then, as the results rolled in, we ranked our experts' recommendations.

Eight Ways to Drink Like an Athlete

Although hard liquor is often lauded as the low-carb alternative to having a  brew  with your buddies, beer and wine are healthier options. Besides the fact that the lighter spirits are often comparable to mixed drinks in caloric content, they’re also packed with antioxidants that can benefit everything from cardiovascular health to cancer prevention. 

31 Awesome Leg Exercises

If you're a fan of "circuit style" training, this lower body blasting, leg workout  video offers a great resource to pick a few exercises to do in a row, combined with an "active rest" movement, to make one round. According to fitness trainer, Andy McDermott - creator of this 31 exercise leg workout - variety is key. Not just physically, but mentally as well. Having an ample mix of leg exercise options to choose from ensures that you'll never have to do the exact same leg workout twice. And by switching up your routine, those plateaus that prevent you from adding more muscle will be obliterated.

6 Ways to Get Lean in a Hurry

Wondering what to do to terminate those last few stubborn pockets of fat on your quest to get shredded? Lose fat and get the physique you want with our top fat-burning, muscle-chiseling tips.

Increase Your Bench Press

This may seem like an odd workout to improve your bench press because there are no bench presses in it! Its primary purpose is to create structural balance. If all your muscles are not in balance, the opposing muscles (antagonists) could shut down. That’s why a trainee who has an extreme case of structural imbalance but corrects it could increase their bench press without performing any bench presses!

9 Ways to Spice Up the Push-Up

The push-up is maybe the most ubiquitous and prescribed exercise in all of fitness-dom. They’re part of the fitness qualification testing for almost any military or law enforcement agency, athletes are tested on it in the pre-season, bodybuilders use push-ups as a finishing move on chest day . No matter where you go in this industry, push-up prowess is still considered a commodity. But as with any other exercise, the push-up can become stale. Here are nine ways you can reacquaint yourself with the torso-blasting benefits of this timeless bodyweight move .

Rock Hard Challenge 2015

Get huge, ripped, and perform better than ever. Show us your progress, and the reader with the most dramatic gains will win an M&F feature and a BSN prize pack. No matter who wins the grand prize, everybody wins big with this radical new program.

8 Fierce Facts About Game of Throne’s Star Hafthór ’Thor’ Björnsson

Fans of GoT know him as “The Mountain” but there’s more to the Icelandic giant than his towering presence.

Add One Inch to Your Arms in One Month

The key to serious size is to take that mythical, only-in-the-gym pump and turn it into permanent muscle. Sure, you can do some fast back-to-back exercises and push your pump through the roof—causing your clothing to fit tight—but just a few short hours later, that pump is gone, and you don’t have the muscle to show for it. The answer to this dilemma is to combine pump-type training with permanent size- and strength-building exercises, then allow for maximal recovery before beating your muscles into submission in the next workout.

Lee Labrada Presents: Posing Like a Pro

And now that expertise is available to bodybuilders everywhere thanks to this video series, where Lee Labrada will walk you through the fine art of posing, including tips only a master can provide. Here’s a breakdown:

Back in Action for More Muscle Gain

The point is time under tension. The longer your muscles work, the more the body gets the message that it had better build them up to handle the stress. Of course, time isn’t the only consideration— otherwise, all marathon runners would have big legs. That’s where tension comes in. Combine long sets with moderate loads and you’ll get your muscles growing fast.

Cleaning Time: The Power Clean

The power clean and squat clean are two functional CrossFit movements that will help you gain strength and get ripped at the same time. Cleans are regularly performed by athletes because they demand explosive power, speed, and strength to be executed properly when using any appreciable amount of weight. Once you master the proper technique, the strength gains you’ll see from adding this move to your program are incredible.

5 Common Squat Mistakes -

Mostly good, except, right off the bat on #1 I disagree - and somewhat on #2 as well. I don't know where "knees shouldn't pass toes" came from. My guess is it is a rough guideline, but just isn't true. There is no evidence to support the claim that this has any impact on knee joint health...probably quite the opposite. Knees traveling over toes has more to do with the type of squat you are performing, body proportion as well as ankle and hip mobility/flexion. While it is true that you should be sitting back as much as possible, you may be sitting back as much as possible and still have your knees travel past your toes. Squat depth is somewhat similar. I agree that people doing partial squats, as shown in photo, is somewhat ridiculous, but hitting parallel for some people (including me) gets me maximum glute and ham recruitment while maintaining proper form. I used to squat *** to grass, but eventually learned the hard way that compromising form (that I didn't know I was compromising) led to big problems.

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

Healthy Snack Alternates for Every Craving Type

Even if you've followed a strict fitness and diet program for weeks, everyone gets hit with sudden food cravings. Whether you're a victim of late-night salt urges or post-workout sugar pangs, you don't have to destroy your progress by giving in. We offer you healthier alternatives to some of your favorite guilty snacks. Remember, moderation is key, but when you need to satisfy your hunger, don't start shoveling your face with potato chips and cake—try one of these instead.

T NATION on Twitter

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Watch: First Trailer for Dwayne Johnson's HBO Football Drama 'Ballers'

Johnson plays a retired football player, who now lives vicariously through the young athletes whose finances he manages. Pool parties, yacht parties and house parties abound.

Bench Press Seminar 6: The Bar Squeeze

A tight, crushing grip imposed on the bar will ignite the muscles of the arms, rotator cuffs, shoulders, upper back and traps, creating intramuscular tension, which will account for more total force production. On your next heavy set, imagine crushing your fingerprints into the bar.

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5 things those textbook thumping "exercise nazis" get wrong --> …

7 Presses for Pumped Delts

That’s because maximizing growth on all three delt heads requires some degree of overhead pressing . Overhead presses allow you to overload your delts with heavy weight, which calls more total muscle into play and increases growth hormone release. Each of your shoulder workouts – unless you are limited by injury – should begin with one or two presses. This handy guide lays out some options that you can rotate in to keep things fresh. By swapping out your presses, you can slightly alter the muscular emphasis and keep your delts from getting too comfortable.


420mm x 592mm), (16.5 inches x 23.3 inches)

Crush Grip Training

Using fat-grip training can help you build phone-book tearing crush-grip strength while also helping you to pull more poundages on other lifts.

T NATION on Twitter

Increase cellular levels of AMPK and you can get lean and build muscle much easier --> …

Dwayne Johnson on Twitter

Biggest gun, most absurd one liners and a constant wink of fun. Had a blast and grateful y'all did too. #Furious7 #PW

How to Lose Weight: Why Sleep Can Make you Fat - Born Fitness

Two pillars of fitness endurance: hydration, and sleep. There is something to be said for spending time and money on your sleeping situation: the room, the bed, your pillows, sheets, and covers. Get it how you need it. Also to be said is allowing your body to teach you what it needs with sleep. There has been some really awesome research done on alternate sleeping patterns, as in two 3 to 4-hour chunks instead of one 7 to 8-hour chunk. The stress we put on good sleep, it seems, can be as harmful to productive sleep as anything.

Prep to Get Lean

When your primary goal is increasing energy and body-fat loss, you need to rethink your typical supplement protocol.  We’ve put together a list of supplements that will help you have great workouts when you have less macronutrient (carbs and protein) fuel in your tank. These supplements boost focus, energy, and hydration before workouts, so you’ll be able to train harder for longer, stimulating greater body-fat loss. Here are a few supplements you should consider adding to your pre-workout shake.

8 Cures for Premature Ejaculation

60 seconds is all it takes. Well, at least for you and the other 50 million-plus one-minute men in America. About one in three men suffer from premature ejaculation at some point in their lives, according to Mayo Clinic. It’s the most common sexual dysfunction in men.

32 Texas Shredder Classic

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Get A Grip

Hook In this variation of a closed grip, the thumb is angled inward on the bar, and the index and middle fingers are placed on top of it (and the bar); the other two fingers are wrapped around the bar as usual. The thumb works harder than in a closed or thumbless grip, and the index and middle finger apply pressure to both the thumb and the bar. Olympic lifters favor this grip. At first, it’ll probably feel less secure and more painful, but with practice, the thumb-finger interaction makes this a strong hold.

Beer and Food Pairings

Frites and Fried Foods Even if the Belgians make the best frites in the world and are the largest consumers per person, those salty potato sticks are still an American staple cuisine. In general, fries (or frites) are light in flavor profile, so opt for a brew that will help cleanse the palate. "In general ask for a beer to cleanse your palate without washing away all the salty flavors, cutting through and bringing out the taste of the food," says Stroobandt, who prefers a nice Stella Artois with his frites. The same recommendation goes for most fried, salty dishes.

Kai Greene

See Kai in action! Check out his YouTube feed an see why people find him so inspiring and understand how Kai has helped to transform the industry!

The 10 Best Exercises For Golfers

With more strength, power, and mobility, you’ll not only hit the ball further, but you’ll also improve your touch around the greens, increase your endurance throughout the round, and feel fresh the day after a tough game of golf. Add these exercises to your workout routine and watch your handicap go down.

The Best Way to Approach a Woman at the Bar

In theory, the bar is a fertile ground to find babes. On any given Friday night, you'll spot a beautiful woman blowing off steam after a tough work week, or catching up with friends over a couple of strong cocktails. 

4 Healthy, Delicious Pizza Recipes

Here we’ve raised the bar, developing healthy, delicious pizzas you can make right at home with minimal hassle in a matter of minutes: Whip up the protein-packed Kale-Bacon Pizza to refuel after a workout, or bust out the Sweet Potato & Sautéed Mushroom Pizza to really impress at your next date night in.

Diet Soda Adds Inches to Your Gut

drink can hike up your risk for diabetes, heart disease, and stroke. But, if that wasn't enough of a reason for you to steer clear, we now know the bev will also do major damage to your waistline. According to a recent

Five Body-Weight Finishers to Break Out of Hibernation

Spike your metabolism by ending your workout on a high-note—you’ll increase the amount of calories you burn after you leave the gym and create more stimulus for muscle growth. Better still, instead of pounding your body and joints with more weights, we’ll give you the best bodyweight finishers to drop a few extra pounds of fat and say goodbye to that stubborn belly.

Biotest 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

MuscleTech Anarchy at

Warnings: For adult use only. Do not use if pregnant or nursing. Do not use if you have had a myocardial infarction (heart attack). Inhalation may amplify the inflammatory airway response in people with asthma. Consult a medical doctor before starting a diet or exercise program or if you are taking any medication(s). One serving of this product contains up to as much caffeine as 2 cups of coffee. Caffeine sensitive individuals may experience the following symptoms, including (but not limited to) restlessness, nervousness, tremors, headache, anxiety, palpitations, increased heart rate, or difficulty sleeping. Do not combine with other sources of caffeine or stimulants. Some individuals may experience a harmless tingling sensation from the concentrated performance dose of beta-alanine. KEEP OUT OF REACH OF CHILDREN.

Sex Files: I recently found out my girlfriend masturbates a lot. Does this mean I’m terrible in the sack?

Sex Files: I recently found out my girlfriend masturbates a lot. Does this mean I’m terrible in the sack?

Push Press

Dmitry Klokov 225 Kg (495lb) Push Press

John Hansen on Twitter

7 Weeks from today! 2015 NPC Natural Suncoast - Jose Raymond Guest Posing in Tampa, FL!

Ballers | Dwayne "The Rock" Johnson

Behind the scenes footage and pictures of the new HBO show 'Ballers' taken by Dwayne The Rock Johnson himself. Music: Electro-Light - Fall For Gravity feat. Nathan Brumley [NCS Release] NCS Link to music video: Music provided by Nocopyrightsounds ➞ Spotify ➞ SoundCloud ➞ Facebook ➞ Twitter ➞ Google+ Electro-Light ➞ SoundCloud ➞ Facebook ... ➞ Twitter

Arnold Press

Arnold Press - Shoulder Exercise - Proper Form Tutorial

Get Crushed: Never Ending Workout

Then there are some days you just walk into the gym feeling extra pumped and super focused. Sure you could bang out your regularly scheduled training program. Hell, the way you’re feeling you could probably hit a couple of PR’s. But, today, you’re same-old training program just won’t do. You want to tackle something tough. You want a challenge. You want to train so hard that you crawl out of the gym. You want to GET CRUSHED.

Joe DeFranco 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

DieselStrength 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

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56 The Skinny Jean Routine
57 Worm-Burpees, an LLL special!
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60 Rear Delts Makeover
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69 Ask Men's Fitness: I Want to Cut Back on Coffee But I Get Headaches When I Do. Is There a Better Way to Go About It?
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74 How To Train Like An MMA Badass -
75 Episode 101: Zach Even-Esh - Power Athlete™
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81 Fighter Diet: the Cellulite Cure