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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!

Dips Dropsets - Mass Building for Triceps - Diesel SC

Building your pressing strength (for the bench press and military press) and an impressive sets of arms really depends on the work you put in on building mass for your triceps. One very effective mass builder for the triceps and chest are dips. In the following video I show you how to simply and quickly …

Follow me along during my 2012 off-season and pre-contest preps in a never before seen format with over 95 minutes of 12 grueling workouts plus...

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

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

2 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

The Complete 4-Week Beginner's Workout Program

In the fourth and final week of the program, you’ll train four days in a four-way split that hits each bodypart just once (except for calves and abs, which are each trained twice). Four-day splits are common among experienced lifters because they involve training fewer bodyparts (typically 2–3) per workout, which gives each muscle group ample attention and allows you to train with higher volume. As you’ll see, chest and triceps are paired up, as are back with biceps and quads with hamstrings, each a very common pairing among novice and advanced bodybuilders. Shoulders are trained more or less on their own, and you’ll alternate hitting calves and abs—which respond well to being trained multiple times per week—every other workout. No new exercises are introduced in Week 4 so that you can focus on intensity in your workouts instead of learning new movements.

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.

Mr. Olympia LLC on Twitter

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Today's Workout

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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.

Jay Cutler's Chest Workout for Massive Pecs

“I never got caught in heavy benching,” he says. “I could put five plates on and get a couple reps, but what’s the point? It’s not the best way to build muscle, but it is the best way to injure yourself. The ideal muscle-building range is eight to 10 reps. Somebody asks me every day how to get a bench up, and I’m an honest guy with an honest answer. “I say, ‘I don’t train for strength, so it doesn’t matter to me if I bench three plates or five.’ I might come in next week and do only three plates. I’m not here to put on a show. It’s all about building muscle. I just go with how my body reacts and that’s it. It’s instinctive training, which I think every good bodybuilder picks up on with time and experimenting.”

Mr. Olympia LLC 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

10 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

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.

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 .

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.

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.

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.

WHY I Refuse To Bend for Mediocrity, Fads & Gimmicks • Zach Even-Esh

This episode unfolds in a unique manner as each and every question keeps bringing me back to WHY we must stand our ground for Excellence.

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!

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.

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.

20 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.

Men's Fitness on Twitter

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

Tip: Boost Your Deadlift With This Exercise | T Nation

If you miss your deadlift at your knees or around mid-shin height, it's common to hammer away at RDL's, good mornings, and other variations to train your posterior chain. This can be beneficial, but without a strong upper back those supplemental lifts won't do a thing.

Tip: The Machine That Strengthens Your Pull-Ups | T Nation

Most people rely subconsciously on momentum and body swing to get the weight down in a lat pulldown machine. This is why when they try to transfer to pull-ups they can't do it. You need to get stronger muscles, not stronger at taking the weight from point A to point B regardless of how it gets there.

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.

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.

Arnold Schwarzenegger: Do You Train Too Hard?

Overtraining happens; here's how to avoid it.

Official T-ransformation 2017 Thread

seems almost cultish. I have a female friend who swears by keto. She's wanted me to help her get into lifting, and asked for nutrition advice, and I've told her 'you HAVE to consume carbs around your workout to maximize muscular gains'. But she won't budge off of it. It's one of the only nutritional tenants that I stick so firmly to. Becoming carb tolerant is the best thing a person can do to get sustainably lean. The keto diets, imo, are not sustainable. And they have limits, they only get you so far before you run out of dietary wiggle room. And then you end up reducing your calories to nothing. And you shrivel up and die.

The top 10 moves for fast pec growth

While pressing movements are vitally important for building a big chest, you can't underestimate the value of the dumbbell fyle! Because flyes isolate the pecs without also taxing the triceps, flyes allows for a much greater stretch of the pec fibers than any press, and studies prove that when a muscle is stretched under tension, several anabolic (growth-producing) pathways are vigorously stimulated.

5 high-intensity interval weight-loss workouts with kettlebells

And by increasing your heart rate, you also increase the number of calories—and amount of fat—you shed during the workout. But unlike running or cycling, workouts typically associated with amping heart rate and aerobic capacity, doing a high intensity kettlebell routine also builds muscle. Talk about saving major time at the gym.

How to conquer your first marathon

We know, 26.2 miles seems crazy, but you’re going to have to trust us. You’re ready. Completing your first marathon, and even scoring a competitive time, is within the reach of any experienced recreational runner willing to go the distance. With this 12-week program, broken into three simple steps, you’ll be ready to race with confidence.

Cane Protein | Protein Shake to Help Build Muscle | Whey Protein Powder

Early on I realized that my son was not able to eat enough protein per day in his daily meals to stay up with amount of energy that he was burning per day. I knew I had to do something early on to assist with his protein intake. In additional to a good weight lifting program. I developed my own protein to help with maximum muscle growth and strength, so that you will be able to dominate your competitors. My Product is a blend of protein that I developed for my son that I am now sharing with the world.

How to train for an expedition hunt in the Arctic Circle

And despite the incredible physical condition required to successfully complete an expedition (not to mention the expense), they’re more popular than ever, Hairston says. "It’s $50,000 now for some of these hunts, and people are willing to pay it," he says. Even people like Donald Trump Jr. (along with a Secret Service retinue) will embark on a challenge. "These guys have done some hunting, but to get them to understand what they are about to do and to respect it, that’s the hardest part," he says. "A hunter will, but getting these guys to do it as well…it’s going to be interesting."

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.

18, 5'10", 210lbs. New to Bodybuilding, Tips/Class Suggestions?

Actually, right now I'm a freshman in college playing football. One of my teammates told me that I had some pretty good genetics and that I should compete on the offseason to make some extra cash. So all I do is the training w/ my team, and that's really been the only way I've worked out since high school. In all honesty, I'm pretty new to bodybuilding.

The best jump-rope workout

Make sure you’ve got a good rope. Beaded or plastic “speed” ropes are more durable than cotton ones and whip around faster, making for a more intense workout. They’re also mandatory if you want to build up to doing advanced jump-rope moves like the double jump (which we’ve included here, although we don’t expect you to master it right away). Before you begin using a rope, measure it to your height. When you stand on the middle of the rope, the handles should extend to your armpits. Cut and adjust the length as necessary. You have to gradually prepare your lower body for the impact of jumping, so begin on a waxed wooden floor or rubber floor. Hold the rope with hands at about hip height and elbows slightly bent, keeping your upper arms close to your sides. Your chest should be out and your shoulders back and down. Make your jumps small and land on the balls of your feet.

The best weight-loss workout plan for tall, heavyset guys

To maximize fat loss in training, “you need to do a lot of work in a short amount of time,” Peruo says. Blitzkrieg-style workouts keep your heart racing and burn more calories than conventional weight training. In the sessions that follow, you’ll add reps to the exercises each week, accomplishing more work while being sure to keep your total workout length the same (use a stopwatch to record your time). Rest only as long as you absolutely need between sets. You’ll find you have to rest less over time, even as the reps add up. On days you don’t lift, perform high intensity interval cardio. Try 60 seconds of hard work (jumping rope, fast running, intense cycling) followed by 30 seconds of light activity or rest. Continue this for 15–20 minutes.

Arnold's Advice to Beginning Bodybuilders

Ah, to be a beginner bodybuilder in 2016. First off, I want to congratulate you on deciding to pick up the iron and change your body. It will change your life, too. Second, I want you to know that there’s never been a better time to start weight training, no matter how old you are. There’s more information than ever on how to train and eat and more ways to become inspired. When I started out in the 1960s, I had nothing but this magazine and its pictures of Reg Park to guide me — and I guess you could say I turned out all right. Imagine what you can do with all of today’s resources at your disposal.

The workout to make your forearms pop

Like your neck, face, and calves, your forearms are another group of muscles—always on display—that most people neglect during their workout regimens. But the truth is, forearms should be trained just as frequently as any other body part—after all, forearm muscles translate to a vice grip, a strong handshake, and, ultimately, the ability to obtain more muscle mass all over.

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.

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.

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.*

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.

Mike Titan O'Hearn on Twitter

Who's going to be winner #2 of the . @muscle_fitness . @innov8athlete Experience?! Watch a sneak peek of how winner 1 & Team Innov8 did it!

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

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

51 10 ways to burn 1,000 calories and not even realize it
52 Today's Workout 29: The curl variation circuit for massive biceps
53 Episode: 108 Dr. Layne Norton on Flexible Dieting, Paying Dues in the Fitness Industry & More!
54 TEST BOOSTER by True GRIT at - Best Prices on TEST BOOSTER!
55 5 Bad Habits That are Ruining Your Training Results
56 Tip: The Food That Improves Your Thinking | T Nation
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61 3 Ways to Build Muscle By Doing Cardio - Biotest
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66 Ugly Ab Training | T Nation
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68 Purposeful Primitive Book Review • Zach Even-Esh
69 What to Do If You’re Too Big for Your Partner
70 A Lifter's Guide To Marijuana | T Nation
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72 Terminate Gerrymandering
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77 Instagram post by Shawn Ray • Apr 14, 2017 at 2:30pm UTC
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91 DB 027: Spartan Race Founder Joe De Sena On The Growth That Comes From Getting Out Of Your Comfort Zone