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Blast Your Back And Biceps! James Grage And Whitney Reid Video Workout

Here's the back workout you've been missing. Its efficacy comes from your dedication to making each rep count. Do it right, and you'll reap serious results!

The 15 best exercises to target your love handles

These moves (plus 2 bonus workout finishers) are designed to incinerate fat and carve your core.

Bodybuilding Supplements - 30 Facts You Need to Know Part 1

Older people often have poor appetites, reduced lean muscle mass and poor strength that impair mobility and quality of life. Physical deterioration from illnesses such as flu or pneumonia leaves them with little reserves, which increases the risk of death. HMB supplements might build up their reserves and improve the chances of survival when they get sick— according to a study led by Nicolaas Deutz from the Center for Translational Research in Aging and Longevity at Texas A&M University. HMB (beta-hydroxy-beta-methylbutyrate) is a breakdown product of the amino acid leucine that prevents protein breakdown and promotes muscle hypertrophy, particularly when combined with weight training. It also increases fat-free weight (mainly muscle) and decreases fat. Researchers fed a drink containing 1.5 grams of HMB twice a day or a placebo (fake HMB) to older, malnourished patients treated for heart failure, heart attack, pneumonia or lung disease. Patients given the supplement were five percent less likely to die within 90 days of hospitalization than those given a placebo. The HMB group gained more weight and showed improved nutritional status after discharge from the hospital. HMB increases protein synthesis in older adults and young athletes. Most studies show that the ideal HMB dosage is 38 milligrams per kilogram of bodyweight per day. It works best when taken close to a workout and consumed daily for two weeks prior to a competition. It is effective in young and old people, and is a safe and effective supplement for athletes and active adults. (Clinical Nutrition, 35:18e26, 2016)

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1 on Twitter

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Today's Workout

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One Exercise for Total Shoulder Health | T Nation

The traditional band pull-apart is best programmed as a warm-up or primer movement for anterior-chain dominant training (lifting with the front side) like right before you bench press. When programmed with multiple sets between 10-20 reps, this movement provides the correction and activation the posterior shoulder girdle needs to function pain-free and support big pressing movements.

3 Fatty-In-A-Good-Way Salad and Sandwich Toppings

Stop spending precious calories on toppings and spreads made with trans fats! Opt instead for nut-butter-derived options that are delicious and good for you!

10 workouts to burn off your beer belly

You don’t have to give up your favorite beer in order to lose that beer belly you’ve been rocking. Give these 10 workouts a shot to make your gut disappear—and uncover your abs .

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Tip: Deadlift With a Wide Grip | T Nation

Because of the wide grip of the snatch-grip deadlift, you have to get into a lower position to pick up the bar, which increases the overall range of motion. This can be beneficial for those who are weak off the floor with their regular deadlifts.

Mr. Olympia LLC on Twitter

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Top 20 Herbs & Spices for Super Health | T Nation

If there's one herb you want to eat fresh and avoid cooking at high temperatures (or reserve for uncooked foods) it's dill. It loses a lot of nutrients when heated, and loses a lot of its flavor when dried. Dill acts as more of an antibacterial or antimicrobial than an antioxidant. It's best known for its stomach settling, digestion improving, and bacteria-killing abilities. So don't be afraid to add it to soups, salads, sauces, and lightly cooked fish.

10 Shawn Ray

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The Body-Fat Eliminator Workout #5: The bodyweight circuit to drop pounds

This no-nonsene, no-weight circuit doesn't mess around when it comes to getting rid of stubborn excess weight. With these four exercises—jumping jacks, side lunges, explosive pushups, and glute bridges—and a willingness to get sweaty, you'll start seeing results in no time.

Weekly Twitter Giveaway Terms And Conditions

Eligibility:  The Twitter contest (the “Contest”) is open to Twitter members who are eighteen (18) years of age and older at the time of entry (“Contestant”). Membership and enrollment in Twitter are free. Contest is open only to legal residents of the United States and the District of Columbia (excluding Puerto Rico, Samoa, Guam, the US Virgin Islands and any other U.S. territories and protectorates, and individuals with an APO or FPO military address). Contestants may not be members of any guild, union, or other organization that may prohibit them from participating in this Contest and that would restrict, require due payment or otherwise have the right to oppose such Contestant’s participation in this Contest. Employees, contractors, members, and agents of, LLC, Liberty Media Corporation (and companies owned by Liberty Media Corporation), and members of their immediate family (including spouses, parents, siblings, children, and their respective spouses) and persons living in the same household with any such individual are ineligible. In order to be eligible, Contestant must follow these Rules.

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Try the 30-day pre-cut strength plan with these five muscle-building workouts from Men’s Fitness and get ready for spring.

Top 5 Assistance Exercises for the Bench Press

Casey would do extremely heavy pullover/tricep extensions. With the bar on the ground behind his head, he would pullover the weight and then do a tricep extension. Casey would perform 5-6 sets of 3-5 reps. His best in this lift was 365 lbs. for 3 reps!

Tip: The 6-Second Trick for a Bigger Bench Press | T Nation

Pulling down on the bar will result in a maximal static contraction of the antagonist muscles of the bench press. Remember, antagonist muscles are the muscles with the opposite function than the target muscle. In this case, we're about to press, so we use a pull for the static contraction. This is called the "antagonist pre-contraction" method.

Ugly Ab Training | T Nation

If you came here looking for info on how to create a pretty-boy waist, this isn't for you. The fact is, I don't train my midsection to be pretty. I train it to be strong. It needs to be a piece of iron connecting my upper and lower body. However, when I train my abs that way, they inadvertently end up looking great. Here are the three keys to building strong abs that look great too.

Men's Fitness on Twitter

Want to take a break from the grind? Put your body to the test with these 10 workout challenges from Men's Fitness.

Tip: Do This BEFORE Benching & You'll Lift Heavier | T Nation

You're only as strong as your nervous system allows you to be. Explosive exercises and plyometrics are central nervous system (CNS) primers. When programmed strategically, they can unlock your power and strength potential in the big lifts.

10 Things She Wishes You Knew About Sex

Unlike your workout, there’s no simple science to knowing what women want. And while your girlfriend may tell her gal pals about all the things that get her going, she could be leaving you in the dark. Lucky for you, we asked a handful of women and some sex experts to get you all the details you need to truly blow her mind. You’ve upped your game at the gym. Now’s the time to boost your skills in the bedroom. Here’s what she wishes you knew about sex—and how to deliver.

The Classic Physique Comeback

Many types of impressive physiques have been crafted in weight rooms and strutted across competitive stages over the years, but it’s the Classic Physique that has stood the test of time. With its broad shoulders, wide upper back and small waist, the Classic Physique is the epitome of physical and aesthetic perfection from which the sport of professional bodybuilding was founded. Commonly referred to as the V-taper, this coveted look continues to be the ultimate goal for bodybuilders at all levels. No longer is it just a quest for size, but also proportions and symmetry.

10 Training Tips for Gaining Lean Muscle

While your time in the gym is certainly responsible for creating a training effect, your time outside the gym is responsible for repair and growth. On top of making sure your nutrition is on-point, be sure to get solid, consistent sleep (8-9 hours per night) and try to reduce outside stress as much as possible. You’d be amazed at how much these factors truly affect your ability to improve your body composition.

How to preserve strength as you melt body fat

The solution is to add the following protocol to the beginning of your workouts. Opening your sessions with a few sets of moderately heavy lifting on the squat, bench press, and bentover row will preserve your strength and muscle mass, so you finish our program just as jacked as you started it (or more so), and, of course, more defined.

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Post JYM Active Matrix EXCLUSIVELY at

Many of the ingredients in Post JYM Active Ingredients Matrix mirror ingredients in Pre JYM. These ingredients include BCAAs, creatine HCL, beta-alanine, betaine, and taurine. These five ingredients need to be consumed before and after every workout for maximal performance and muscle growth.* Thus, Pre and Post JYM are designed to work in concert. Take Pre JYM to train like an animal; use Post JYM to recover like a pro.*

Tip: The Pre-Squat Primer | T Nation

Do this primer superset before you squat and you'll have the best workout of your life. Here's how to do it.

Top 10 smoothie ingredients for guys

Toss these powerfoods into the blender for a kick-ass shake that will give your body the fuel it needs to build muscle, burn fat, and boost energy.

Will's No-Frills Contest Prep Thread

We all know that you acclimate to energy drinks, pre-workouts, etc. through the B-adrenergic pathway, and the ECA stack is the most potent natural stack you can get (some would argue with the natural moniker now given legal status questions, but I consider it very well in the natural category). One way to gauge the time it takes for you to become tolerant would be to look at how long it takes for you to go from starting a pre-workout to thinking "maybe I should up the dose". That would give an approximate gauge of when the buzz starts wearing off.


There are good reasons that monounsaturated fat has been dubbed “heart-healthy.” This is the fat found in avocados, olive oil, olives, macadamia nuts, peanuts and even beef—more in the grass-fed varieties.

Men's Fitness on Twitter

Smash the limits of your current physique. Try these 5 high-volume workouts from from Men's Fitness to push your body to the next level.

How To Eat For Maximum Muscle Growth At Any Age!

As you age, your body's protein, carb, and fat needs change, making it harder to hold on to muscle. Here's how to build a diet to sustain you for a lifetime!

The Killer Kettlebell Workout to Lose Weight and Get the Perfect Body

The Killer Kettlebell Workout to Lose Weight and Get the Perfect Body

10 ways to burn 1,000 calories and not even realize it

Apart from missing teeth, hockey players are known for their chiseled bodies. It’s no surprise why. “When you play hockey, it’s like you’re in a squat for the entire game,” Donavanik says. “Plus, unlike running, you need to push out laterally, so you’re getting a ton of glute, quad, and hamstring activation that you would never get in the gym.” Fire up those muscles—the biggest ones in your body—and you’ll burn more calories than you’ll know what to do with.

Sagittarius Horoscope for Thursday, April 13, 2017

Thursday, April 13, 2017 - You've lost any semblance of being practical today, especially if you're enchanted by a new social cause or a romantic attraction. Luckily, you might be able to escape your work-related responsibilities, but you could go overboard in your quest for fun. You don't need to follow every whim; you can seek alternative avenues of expression through a favorite hobby or a team sport. Nevertheless, the game of life has two participants: spectators and players. Pick one.

Today's Workout 29: The curl variation circuit for massive biceps

Get going with a round of alternating dumbbell curls to presses, which will get you a solid starting muscle burn. Then move on to a round of hammer curls that'll seriously put the hit on your bicep muscles. The final round is a secret weapon among experienced gym rats: Open-palm dumbbell curls, in which you'll grip the dumbbell using only your fingers, not the palm of your hand—hence "open palm." Open-palm dumbbell curls rob leverage from your forearm muscles, forcing your biceps to pick up the slack—and giving you one hell of a focused workout.

Episode: 108 Dr. Layne Norton on Flexible Dieting, Paying Dues in the Fitness Industry & More!

Carlos Gonzalez on Twitter

I'll be sharing my photo on IG later. I just pray I get the chance & opportunity to train with the best! it would be an Honor!

The Best Full-Body, Fat Loss Workout

Perform the first exercise as straight sets. Exercises 2A through 2D are done as a complex, so choose one pair of dumbbells and use them for each move. Use a load that allows you to complete your reps on your weakest exercise in the series. Perform six reps for each of the exercises. Rest 90 seconds and repeat. For exercises 3A through 3D, adjust your equipment and loads as necessary, but perform them in the same circuit fashion. If you choose to repeat the workout, vary the sets and reps you perform on these last four exercises each session. This will help you to continue milking gains from the circuit for months. Rotate between 3 sets of 10 reps, 4 sets of 5 reps, and 2 sets of 15 reps.

TEST BOOSTER by True GRIT at - Best Prices on TEST BOOSTER!

True Grit™ supplements have absolutely nothing to hide. That’s why there are no proprietary blends in any True Grit™ product. Proprietary blends are used by some brands to hide that they are using underdosed levels of premium ingredients. That’s not what True Grit™ is about. True Grit™ supplements contain premium, fully dosed key ingredients, so you’ll know exactly what is in the supplement you're putting in your body.* You won’t find ineffectual doses of any ingredients in our products because we know that you don’t want to pay for a product that isn’t going to work. That’s what other brands expect you to do if they’re using miniscule amounts of ingredients just to claim it’s on the label. With True Grit™ you can trust that you’re getting only the best supplements formulated using the best scientific research.*

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

5 Bad Habits That are Ruining Your Training Results

Now, you must be thinking, how is this a bad thing really? I love working out my arms and shoulders. I make sure I do my triceps and biceps workouts regularly. Could you identify the problem here? The intensity is right, the motive is right, but the variety in training is completely missing. It took me a while to understand that working out just one group of muscles by doing the same exercises is not going to yield results for long. Next time you are frustrated about working out but not losing weight, pause and think for a moment. You are only opting to do your favorite muscle groups, while delaying the ones you don’t enjoy so much, or are finding tough. Think of all the times you ran that extra ten minutes on the treadmill so that you could opt out of cycling. It’s good to love the exercises you do, but not so much that you only do those. Our body gets used to repetitive exercise after a period of time. When that happens, these same sets of exercises will yield no response. They'll neither make you lose weight nor gain muscles or build strength. No response equals no changes to your body and no value added through exercise.

A Lifter's Guide To Marijuana | T Nation

I had never been high before. I always hated the stuff because I couldn't stand to have anything in my lungs. But in Amsterdam a friendly dude at a coffee shop gave me a brownie. So I did what any hardcore lifter does post-workout. I ate it. And then I ate another one.

42 Kai Greene

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Terminate Gerrymandering

  But in 2008 we teamed up with a broad coalition of good government groups like Common Cause, the League of Women Voters, and AARP and finally succeeded. That year California voters chose to take the power of drawing district lines away from the politicians and gave it to an independent commission. In the first Congressional election using non-partisan district lines, 24% of California’s 53 member delegation either retired because they didn't want to fight for their seat, or they lost re-election. And four seats changed party hands - a 400% increase from the previous 10 years of elections - in one election. Suddenly, our members of Congress had to fight for their jobs and started to perform better. Research shows that representatives became more responsive to voters of all parties and they moved away from the extremes and toward the center, where the majority of the voters are.

44 Kai Greene

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Billy Jeffrey on Twitter

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Coming this November 4th to The Modern Honolulu Hotel: 2017 NPC Shawn Ray's Hawaiian Classic! Honolulu, Hawaii * NPC National Qualifier

Instagram post by Shawn Ray • Apr 14, 2017 at 2:30pm UTC

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Zach Even - Esh on Twitter

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51 Muscle & Performance on Twitter
52 Men's Fitness Wire on Twitter
53 One Exercise for Total Shoulder Health | T Nation
54 Tip: Do THIS Before Deadlifting | T Nation
55 The Lean Burn Workout
56 Men's Fitness on Twitter
57 Tip: The Machine That Strengthens Your Pull-Ups | T Nation
58 Shawn Ray
59 Tip: Deadlift With a Wide Grip | T Nation
60 Kai Greene on Twitter
61 How to Warm Up Before HEAVY STRENGTH Training
62 WHY I Refuse To Bend for Mediocrity, Fads & Gimmicks • Zach Even-Esh
63 Flameout® Pharmaceutical Grade DHA / EPA, Molecularly Distilled, Re-esterified Triglycerides - Biotest
64 Mr. Olympia LLC on Twitter
65 Let’s Make Washington Work for Us – Arnold Schwarzenegger – Medium
66 DB 027: Spartan Race Founder Joe De Sena On The Growth That Comes From Getting Out Of Your Comfort Zone
67 Shawn Ray
68 Shawn Ray
69 Hidetada Yamagishi IFBB Pro
70 Shawn Ray
71 Men's Fitness Wire on Twitter
72 Men's Fitness Wire on Twitter
73 Let’s Make Washington Work for Us
74 Dwayne Johnson on Twitter
75 We asked 20 women: What anxieties do you have during sex?
76 10 products that'll turn your bedroom into a sleep palace
77 Weak Points in My Deadlift
78 Hydra 6 by Grenade at! - Best Prices on Hydra 6!
79 5 Ways to Eat Artichokes
80 The best jump-rope workout
81 9 Unique Muscle-Building Meals
82 The most common insecurities among men—and how to get over them
83 Get More Out of Your Lateral Raises
84 Bodybuilding - Week 3
85 6 Things You Should Never Do Before a Workout
86 8 foods that'll never make you fat
87 17 Years Old - 20 Years Old
88 10 high-protein foods you’re not eating but should
89 Lunge Towards Massive Legs
90 10 Rules to Control Your Appetite
91 Flex Those Flexors: 3 Steps To Powerful Hips