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How To Master The Double-Under - Bodybuilding.com

Don't let the CrossFitters have all the fun! The double-under is a movement that belongs in every athlete's toolbox. Here's how to get there, in 3 foolproof steps!

Liam Hudson's Time Lapse Drawing: Phil Heath

LHudson ART/LIFTS shares his love of bodybuilding through his artistic talent.

Oregon Runner Celebrates Before Finishing Race

He deserves what happens next.

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Top News
1
7 Little-Known Hacks for Bigger Arms

Arms are one of the first body parts you notice on someone -- a set of big guns demands respect. These eight tips will help you gain noticeable size and definition in your arms, so get ready to purchase bigger shirts!

2
5 Kettlebell Workouts for a Ripped Summer Physique

Get the ahead of the curve this spring by following these kettlebell workouts to get your beach body. We’ll give you the best exercises for an intense, muscle-building routine so you’ll look like a kettlebell pro (also, don’t use them for bicep curls).

3
Sagittarius Horoscope for Wednesday, April 15, 2015

Thursday, April 16, 2015 - You might experience unexpected stress because of the heavy responsibilities that fall on your shoulders now. However, you're still ready to go out and stir up some mischief, even if there are consequences to pay. Your productivity could slack off today, but you should be able to make up for lost time tomorrow. Give your mind a break and exercise your creativity while you can. All work and no play is not a viable option for you free-spirited Archers.

4
7 Best Bodybuilding Foods

The greatest performance diets may seem complicated and fancy, but they are all built on a foundation of basic principles and simple foods. Eat the right ones, and your body will respond accordingly. If your current regimen doesn't include the following body-builders, beeline to the grocery store and stock up on them, stat. Bonus: They're also all pretty delicious. 1. EGG WHITES Show us a bodybuilder without egg whites in his diet, and we'll show you someone who's missing out on the best protein money can buy. Paired with oatmeal, an egg-white omelet can turn your breakfast into a power meal to fuel the rest of your day. Buy It: When purchasing eggs, do the basics: Always check the date and open the carton to check for cracks. Also, be sure the eggs are refrigerated in the store and when you get home with them. Although eggs stored out of the refrigerator won't necessarily cause illness, they do lose a grade per day when not refrigerated. Prepare It: Although many gadgets promise an easy way to separate the yolk from the white, the quickest, easiest method is to simply use your own clean hands.

5
The Bench Press Controversy

The bench press remains a superior movement, and it may be so for you, but only if you learn these lessons, as I did. First, it’s not an ego exercise, so don’t use it to see how much you can bench; use it to build your pecs. Second, adapt the exercise to your body rather than vice versa — if you feel it more in your chest muscles when you’re on a flat bench, then that’s the position you should use; if you feel it more at a specific angle, use that angle. Third, control the movement so that you feel the pump build in your pecs, right where you want it. - FLEX

6
The M&F “GFH” Diet

Get freakin’ huge with (more) of the right food and supps at the right times to drastically accelerate muscle growth.

7
Three Reasons Your Ab Workouts Aren't Working

Without a doubt, rips and cuts throughout your core are among the most highly sought physical attributes. You’ve definitely overheard a client speaking with a trainer on how to get that look. You’ve probably even tried to get the look yourself. But scoring a six-pack is a concentrated and complicated goal that requires a lot of discipline. If your diet and training still aren't doing it, try revamping a few things in the gym.

8
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

9
Super Pump Shoulder and Arm Workout

The concept of spending hours upon hours in the gym is long, long gone. High intensity in shorter time is where it's at these days, and rightfully so, it works. To save you some time, ISSA-certified Monica Eiler lays out a quick and hardcore workout for your shoulders and arms in under 20 minutes.

10
T NATION on Twitter

Tip: Master a form of resistance training that doesn't involve a barbell for renewed gains: https://www.t-nation.com/training/10-things-every-lifter-should-try … pic.twitter.com/X7TkvXZpxN

11
Shredding Strategies

Are there really any secrets left in the world? With the advent of the Internet and the explosion of information across the globe, "secrets" are now few and far between. That's especially true when it comes to dieting tips. That's not to say all the tricks for getting lean are widely known. In a few cases, far from it - there are a handful of techniques bodybuilding pros regularly employ that don't get much play elsewhere. But they work, and here, I'm going to share six of them with you.

12
Flex Lewis on Twitter

Pay your taxes today and take 15% off all merch & tickets using code TAXDAY15 at http://www.flexlewis.net  thru midnight pic.twitter.com/W9K9ocVXD6

13
3 Exercises To Make You A Better Runner

Even if their goal isn’t getting huge, runners often make the mistake of doing no lifting at all. (And as big-time endurance guys like Dean Karnazes will tell you, that’s not only wrong—it’s just plain dumb.) With these three exercises, combined with Pose training, you’ll be running farther, and safer, than ever before.

14
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

15
2015 Still In It Transformation Challenge - Bodybuilding.com

A committee of judges from Bodybuilding.com and Optimum Nutrition will choose one male grand-prize winner and one female grand-prize winner who have achieved the best overall transformations. One person will also receive the Transform For Life Award for completing at least two consecutive Bodybuilding.com transformation challenges. They will also choose 20 runners-up who also exhibit impressive results. Winners and runners-up will be chosen based upon physical improvement visible in "before" and "after" pictures and according to the contestant's body-composition stats submitted via BodySpace. Judges' decisions are final. Winners will be notified via email or telephone on or before June 15, 2015.

16
The Beginners Workout: Top Muscle-Building Moves

Returning to the gym after a long time away—or hitting the weight room for the first time? Check out our intimidation-free beginner's workout plan, packed with need-to-know moves for a better body.

17
How Texting Could Be Killing Your Relationship

“Try to respond to her text if you can within the hour,” advises Spira. “If you happen to be by your phone, respond quickly instead of playing games. If you’re busy in a meeting or with another activity, acknowledge her text and say, ‘Thx. In a meeting. Talk later?’ This shows some warmth as compared to just, ‘In a meeting’.”

18
Your Questions About Hair Loss – Answered

If you’ve experienced the panic after spotting one or two hairs in your hand after a casual head scratch, we can relate. You begin to wonder what’s at the root of your seemingly impending balding (“Is it because I got caught in the rain yesterday?”  “Should I be drinking more milk?”) And we get it; hair loss is a touchy subject. So, we went to Amy McMichael, M.D., a dermatologist specializing in hair and scalp disease, to ask all the crucial questions for you.

19
8 Amazing Fat-Burning Intervals

If your goal is to burn fat, intervals better be part of your program. Besides being a quick method to getting in a great workout, intervals are extremely effective for transforming your physique. By incorporating intense periods of work with short recovery segments, intervals allow you to keep the workout intensity high while still maintaining form. The magic of high intensity interval training (or HIIT for short) lies 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.

20
How to Work Out After Any Injury

Being injured sucks. Almost as rough: Coming back to the gym post-injury. After all, you’re set back from where you were, and even after rehab, the strength in the injured body part won’t be the same. Steve Saunders, founder of Power Train , has coached numerous major league sports players back to playing form post-injury. Whether you're coming back from a shoulder injury, Illiotibial Band Syndrome, hamstring strain, or another common injury, his advice can help you too. Click through the slides below to find your injury. Then, do each of the recommended moves in three sets of 10, taking a minute rest between sets. Aim to work these into your routine two to three times per week. Injuries and comeback time will be different for everyone so talk to your doctor if you're still feeling pain or not seeing improvements.  And by all means, start easy and be careful! Another setback is way worse than a little wounded weight-room pride.

21
9 Habits That Are Hurting Your Penis

Since your penis is such an integral part of your manhood (it  is  your manhood), you'd think you'd be treating it right. But, you may have some seemingly-unrelated bad habits that are causing some serious harm. To make sure you’re not doing any permanent damage—or inducing any short-term holdups—take a look at these nine common habits hurting your penis and stop 'em today

22
5 Ways to Bolster Your Plank for a Stronger Core

Grab a dumbbell or a kettlebell that would be demanding to carry in only one hand for about forty yards. Make sure to maintain superb posture at all times as you walk that distance. Switch hands and repeat. The reason this works so well is the opposite side core is trying to dynamically stabilize the spine while you hold the weight and move with it. Makes sense why it is so hard to carry that baggage through the airport with one hand. Those deep core muscles have to stabilize and work to help support your body just like a plank. The suitcase carry is by far the most functional type of plank to improve dynamic stabilization. Give it a shot and you will see the benefits in no time.

23
Size Secret #4: Shorten Your Range of Motion

But one technique that really helped me, especially on inclines, was to stay in a certain ‘window’ of the range of motion. I don’t lock out my elbows at the top of the rep and I don’t come down all the way and touch my chest at the bottom. I stop just short of full range of motion on both ends to keep constant tension on the muscles. I think that has really helped my upper-chest development.”

24
6 Tips for Growing Bigger Calves

The calves are for most, quite resistant to growth. Every time you take a step the calves are activated, and are burdened with carrying around your bodyweight all day long. This means that you must attack the calves fiercly if they are to have any reason to increase in size and strength. Conventional training simply will not do when it comes to calves, so I have listed below 6 unique methods for sending a wake-up call to those stubborn calf muscle fibers.

25
Daily Session: The No-Barbell Chest and Triceps Workout

The bench press is taken and so are all the cable machines, but the dumbbells are all free. Today is chest and triceps day - but isn’t the barbell bench press the best exercise for chest? Truth is, it is unwise only to bench press to see improvement in that lift and the size of your pecs. Andrew Sakhrani, CSCS of Monster Gym in Montreal, Canada solves today’s workout conundrum by giving us a chest and triceps workout that’s all dumbbells.

26
VIDEO: The Fat-Loss Intensifier Workout

The Fat-Loss Intensifier workout is not for the faint of heart. Things will start slow and easy with the horizontal cable woodchops, but that's just the calm before the storm. The deadlifts, squats, presses, chins, cleans, RDLs, and rows will completely light you up. Eat clean and you'll have no other choice but to burn fat and build muscle.

27
Protein Power: 7 Ways to Eat Lean Ground Beef

This protein-rich, iron-rich food can be a healthy addition to your diet, if you do it right. Here, seven easy ground beef recipes that keep it lean.

28
Dwayne Johnson 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

29
The Butcher

Today you will train hamstrings and calves.  Among hardcore trainers and rows of underused equipment, you’ll do 15 sets for hamstrings and nine for calves while being observed by an inquiring FLEX scribe and a tireless FLEX photographer. You live for this. You are Jay Cutler.

30
Breathe Life into your Pecs with the Dead Bench

The amount you can dead bench compared to regular bench varies from person to person so it is difficult to try to put a percentage to it. Use the first workout to gauge where you're at, and program the rest of your cycle off this number.

31
Born Fitness Newsletter - Born Fitness

Magazines and fitness brands constantly go to me for information. So if you want to cut out the middle man and receive unfiltered information with no ads, then signup up below for my newsletter.

32
Drive the Ball Longer With Our Golf Workout Routine

The 2015 Masters Golf Tournament is kicking off today, Thursday, April 9 in Augusta, Georgia. As golfers like Tiger Woods—who recently announced he’ll be attending this year—are gearing up for the event, we’ve prepared our golf training routine to help improve your swing and drive the ball a deeper distance.

33
25 Ways to Lose Fat Faster

Not seeing the results you want with your current diet and weight-loss regimen? Try these expert tips to lose fat and uncover the abs you always knew you had.

34
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

35
GAT NITRAFLEX at Bodybuilding.com

Warnings: This product is strictly intended for use by healthy persons 18 years of age or older. Each serving (1 scoop) contains 325 mg of caffeine. Do not combine with other caffeine- or stimulant-containing products. Follow the instructions for assessing your tolerance. Do not use if you are pregnant, nursing or trying to become pregnant. Do not use if you are currently unaware of your health status or if you have a medical condition including but not limited to heart, liver, kidney, or thyroid disease, psychiatric or epileptic disorders, high or low blood pressure, cardiac arrhythmia, recurrent headaches, enlarged prostate or glaucoma. Do not use if you are taking prescription or non-prescription medication of any kind including but not limited to MAO inhibitors, anti-depressants, aspirin or non-steroidal anti-inflammatory drugs. Do not use if you are prone to overheating or dehydration. After 8 weeks of use, take 1 week off before resuming use. Discontinue at least 2 weeks rior to surgery or if you experience rapid heartbeat, dizziness, severe headache or shortness of breath. Do not take within five hours of bedtime.

36
Improve Vascularity for an Impressive Look

Training for a pump can bring more blood flow to an area, which will make the veins in that body part more pronounced. Unfortunately, the effect is temporary. High rep, high volume training works better for bringing out vascularity. Lower rep, lower volume training has its place for building muscle but will do nothing to help you get a pump. Training for vascularity does not really exist. As stated earlier the only method to revealing your veins is to lower your body fat. Focus on training with progression and on building slabs of muscle. Being veiny doesn't really look appealing unless you have the muscle to back it up.

37
Lee Labrada Presents: Posing Like a Pro, Episode 9

Legendary bodybuilder Lee Labrada walks you through the fine art of posing, including tips only a master can provide. In this episode, Lee takes you through step-by-step, detailed instructions to create a dynamic posing routine.

38
Push-Pull Combo to Build Upper-Body Muscle

Arnold was legendary for his chest and back-superset workouts that put trainloads of muscle on his frame. Push/pull combos are also very time effective and allow you to get a lot of work density in a short amount of time. By training agonist and antagostic muscles in a superset fashion, you allow your pushing muscles to rest, while you’re pulling muscles are working, and vice-versa. This allows you to use optimal weight when lifting to increase muscle growth.

39
T NATION on Twitter

Running doesn't suck. Well, jogging sucks. There's a difference. Article: https://www.t-nation.com/training/running-doesnt-suck … pic.twitter.com/e1wDuUiLMb

40
Strongman Sex Positions to Make Her Climax Tonight

There is only one way to know that you’ve done well in bed. I don’t care how good you think you are at spotting a real female orgasm. In fact, I’m willing to bet the best acting gets done in the sheets. Not even her friends would know she’s faking, let alone you in your caveman-like hormonal man stupor.

41
IFBB Pro Flex Lewis presents Project Flex Trailer

Reigning undisputed 3X Olympia 212 Champion, IFBB Pro Flex Lewis and Flextraordinary Productions, Inc. are proud to present the PROJECT FLEX camp experience. These unique two-day camps will allow fans to get up close and personal with the champ as he shares what it takes to #BeFlextraordinary, featuring nutrition and training seminars, 1on1 instruction, autograph/photo opportunities, an exclusive sale in the Flextraordinary store, special guests (if available) and much more. Each camp is subject to change as Flex and his team improves the fan experience. For more information visit http://www.flexlewis.net/project-flex and for ticket sales visit https://flex-lewis.myshopify.com/coll...

42
Dorian Yates 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

43 http://www.poliquingroup.com/ArticlesMultimedia/Articles/Article/1308/The_Paleo_Diet_Myth.aspx

Cordain continued to publish several more books on this subject, including “The Paleo Answer: 7 Days to Lose Weight, Feel Great, Stay Young” in 2012 and “The Paleo Diet for Athletes: The Ancient Nutritional Formula for Peak Athletic Performance,” also published in 2012, with triathlon and cycling coach Joe Friel, MS. This second book was primarily written for endurance athletes. All of Cordain’s books, which includes cookbooks and even a book on how to treat acne with Paleolithic nutrition, can be purchased on his website, thepaldodiet.com.

44
6 Killer Cardio Routines From BodySpace! - Bodybuilding.com

Tired of mind-numbing cardio sessions? Trade in the treadmill for one of these fun—extremely effective—workouts!

45
Sinclair 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

46
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

47
Build a Better Muscle-Building Burger

Don't destroy your macros at the next cookout, stick with the lean cuts or go veggie.

48
Kaged Muscle Glutamine at Bodybuilding.com

Stress is the ultimate enemy of the human mind and body. Glutamine is no exception to the ravages of stress. The stress hormone cortisol is "catabolic" leading to breaking down the body and tissues. Whereas, the goal is an "anabolic" building mode. No matter how chill and no worries attitude you may have, living in the modern helter skelter world wears down even the most easy-going person. Remember stress is not just a mental state of mind, lack of sleep, long work hours or a hostile work environment, relationship issues, a cold or flu and even food allergens/intolerances are all perceived as enemies of the "state of thriving" not just surviving.

49
7 Unhealthiest Foods on the Planet [VIDEO] | Eat This Not That

But some danger zones aren’t so self-evident. Take, for example, the aisles of your local supermarket. You know the candy bars aren’t doing you any favors, and you can’t eat butter by the spoonful. But there are plenty of other products that seem entirely harmless — in fact, most are marketed as healthy, or at least as less-bad-for-you alternatives to other foods.

50
Build Monster Wheels: Train Legs Twice Per Week! - Bodybuilding.com

Want to know the secret of a better leg workout? Break it into two! By crushing quads and hamstrings separately, you'll be able to build a massive set of monster wheels.

51 Fighter Diet News
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61 Dorian Yates FIBO POWER Interview 2015
62 Dorian Yates on Twitter