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7 Hardcore Chest Exercises for the Advanced Lifter

Be prepared to bring it with these extreme pec-thrashers.

Feel The Bench In Your Chest With This Move!

Don't believe people who want to categorize all lifters as either strength studs or bros. Sometimes, a little isolation work can be just what your big lifts need!

BODYBUILDING SCIENCE - Six Supplement Facts You Need To Know

Nitric oxide is a gas secreted by the endothelial cells that line the blood vessels. It is critical for regulating blood flow, and optimal nitric oxide metabolism is an important measure of metabolic health. Increasing nitric oxide with nitrate supplements such as beetroot juice or sodium nitrate decreases blood pressure, improves endurance exercise efficiency, boosts endurance and promotes strength during weight-training programs. Beetroot juice is a miracle food. Unfortunately, beetroot is expensive and hard to find. A one-liter bottle at specialty grocery stores costs about $6— if you can find it. Making your own beetroot juice is an option but requires a relatively expensive juicer. Joelle Flueck from the University of Zürich in Switzerland, and colleagues, found that sodium nitrate supplements increased blood nitrate levels as well as beetroot juice but were not as effective for producing changes in oxygen consumption. Overall, beetroot seems to be more effective for enhancing exercise performance and lowering blood pressure than sodium nitrate. (Applied Physiology Nutrition and Metabolism, 41:1-9, 2016)

Bench Crunch for Ripped Abs

While great abdominals do not evolve overnight, if you carefully set high standards and realistic goals there should be nothing stopping you from having ripped abs. Even if you don’t look forward to the blow-torch type of feeling in your abs during each set of bench crunches, you will definitely like the “six-pack” result that will be staring back at you from the mirror, after only a couple of months.

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1
16 Weeks To Ripped Abs

While necessary, these workouts alone won't produce a visible six-pack. That requires a strict diet and cardiovascular training, too. The chart that follows shows how Graff ties it all together for the 16 weeks leading up to a physique contest, at which point his abs should resemble cobblestones. Even if you're not prepping for a contest, the same 16-week plan can help you achieve a ripped midsection.

2
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

3
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.

4
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

5
The 20 best forearm exercises of all time

Loop a thick towel around the bar so that it doesn’t let your hands close all the way when you grasp it. Hold the bar with an overhand, shoulder-width grip, in front of your thighs. Without allowing your upper arms to move forward, curl the bar. Add weight each set so you must reduce your reps.

6
Tip: The Food That Improves Your Thinking | T Nation

Most research also indicates that the antioxidants have anti-inflammatory effects that improve neuronal signaling. Scientists say that berries may be so effective because of their ability to improve glucose disposal, since insulin abnormalities have been linked to increased central inflammation and impaired beta amyloid clearance.

7
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.

8
Arnold's Bench Basics

This isn’t the ideal way for bodybuilders to bench press. As you lift the bar, think about pushing your shoulders forward and squeezing your pecs together at the top of each rep. This increase in range of motion is fairly small, but it’s nonetheless significant: It prevents you from using your triceps too much at the top and keeps maximum tension on the pecs. Locking out your elbows will do little for you as a bodybuilder. Powerlifters also adjust their grip width on the bar (wider or narrower) according to what allows them to lift the most weight. The grip width used by bodybuilders will vary depending on individual proportions, but you need to make sure the pecs do more of the work. With too narrow a grip, you end up working the triceps rather than the pecs. I suggest keeping your bench-press grip outside shoulder width for maximum pec development. Another key benching technique for powerlifters is keeping the elbows in tight to their sides to increase power output. For bodybuilding, keep your elbows out to your sides, to the point where your upper arms are about perpendicular to your torso.

9
Tip: The Only Good Smith Machine Exercise | T Nation

This is the only exercise in which I consider using the Smith machine effective. The objective is to lower the bar to the chest, throw the load in the air, then catch it and start again.

10
Tip: Do the Aipa Row | T Nation

This exercise is a good way to add more volume to your back training. In fact, it's best to keep the load on the bar light to moderate according to your drag curl weight. If you think you can go heavy on these, you'll be quickly humbled. Stick with 3-4 sets of 10-12 reps and keep your form tight.

11
Men's Fitness 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

12
5 Ways to Build a More Intimidating Physique

As a competitive bodybuilder and coach for over 25 years, my goal has always been to create the most evenly balanced, symmetrical and proportionate physiques possible. I look at the human body as a living, breathing work of art that needs to be meticulously sculpted -- every muscle flowing seamlessly into the next, with no area being dominant over the other. However, in this piece I am tossing my tenets about “proper” bodybuilding aside and focusing on the muscles that scream “I am a bad ass!” That’s right, today it’s time to talk about five ways one can build a more intimidating physique! The type of physique that emanates pure power and makes others say to themselves, “Wow, I would not want to piss that guy off!”

13
50 of the healthiest recipes known to man

1. Preheat your oven to 450 degrees. 2. First, make the sauce. Heat a large pot over medium heat. Add the olive oil, chopped onion, salt and red pepper flakes and cook until the onion is translucent and very tender, about 10 minutes, stirring often. Add the chopped red pepper and garlic clove and cook another 5 minutes, or until the pepper is starting to soften. Add all of the spices and stir them into the onions and pepper, coating them in the oil. Let them toast in the oil for a minute or two. Add the white wine, crushed tomatoes, black pepper and lemon zest and stir. Bring the sauce to a boil and then reduce to a simmer. Let the sauce cook while you make the meatballs. 3. Next, make the meatballs. Add all of the ingredients for the meatballs to a large bowl and mix well with your hands. The mixture will feel rather wet. Heat a large skillet over medium heat. Start forming the lamb mixture into balls, a little smaller than golf balls. You’ll get about 12 – 15 meatballs. Gently place the meatballs in the pan, being sure not to crowd the pan. You will probably have to do this in batches, depending on the size of your pan.

14
17 Quick Workouts to Do When The Gym is Packed

Getting in a workout at the gym when it is completely packed can really throw your routine off track. You are frustrated because all of the machines and benches are taken and you know it is going to take you twice as long to get in the workout that you want.

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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.

16
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."

17
Chase Weston Tobin on Twitter

It's definitely a great day when you get to strike a pose with one of your heroes. @MikeOHearn thanks for being so supportive! #SemperFi pic.twitter.com/op5iBzZjNX

18
The Born Fitness Approach to Health and Fitness

I wanted to quit fitness, but there’s really no escape. It’s like the mob in that way. Some of us just choose to make it a more prominent part of our lives, while others either ignore the value or never cease to grasp that fitness—and health—can be an enjoyable, invigorating, and stress-free (as well as stress-busting) experience.

19
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.

20
Hidetada Yamagishi on Twitter

Doing 20-30min cardio a few times a week even when I'm not preparing for the show. オフシーズンでも有酸素運動を週に3、4回やってます。 @TeamGaspari @swoleoclock pic.twitter.com/0NtuCqmUBq

21
Instagram post by Shawn Ray • Apr 17, 2017 at 12:53am UTC

22 Shawn Ray

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23
How Bodybuilding Saved My Life - by Kai Greene

I have the best coach in the world in George Farah and have a great support team behind me. I’ve been fortunate enough to partner up with a really cool business partner in Adam Paz, and Vlad Yudin and the guys at Generation Iron . All these business developments and the people and things have come into my life is a result of my efforts to put my best foot forward and invest in being a better me – the best me I can be. It’s not being selfish to focus on yourself. It’s being aware of the fact you as an individual are able to make choices and focus on things that don’t depress you but help you keep your motivation at a high level. In that way you are capable of taking more efficient action steps towards achieving what your ultimate larger goals are. The bodybuilding experience helped me to better understand and navigate my way through this life and maintain and build on the positive path I had stared to follow. The recent Arnold victories are just part of that path, and my journey is far from finished.

24 Elitefts

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25 Shawn Ray

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26
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.

27
Sagittarius Horoscope for Sunday, April 16, 2017

Sunday, April 16, 2017 - You are an enigma today because you're feeling an odd combination of enthusiasm and seriousness. You're excited about your current creativity and hopeful that you'll capture a brilliant idea or two before the day is gone. Nevertheless, you're also aware of the uphill climb in front of you. You know that you're shouldering extra responsibilities and take your role to heart. Nevertheless, the results can be very fulfilling when you hold onto both ends of the emotional spectrum while clearing a path in the middle.

28 Shawn Ray

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29
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.

30 Shawn Ray

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31
Kai Greene on Twitter

Just saw the new Star Wars trailer!!! Who else is excited?! Dec can't come soon enough!!! #MayTheForceBeWithYou #StarWarsFanClub #StarWars pic.twitter.com/U8HJ0EDJn0

32 Shawn Ray

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33 Shawn Ray

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34
Kai Greene 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 Shawn Ray

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36
26 sex positions that'll get her off every time

Like the Ankles Up position, this encourages deep penetration since she's lying on her back with her hips at the edge of the bed, and you're entering from under her legs (which can rest on your torso or fall over the edge of the bed). However, it can be difficult to get comfortable if the bed is too low and your groin isn't in line with hers. "More likely, you'll need to lower yourself or bend over her to penetrate fully, but it's sexy on the edge of the bed because it feels like you couldn't actually wait to get to the pillow," Brame says. Plus, she gets a direct view of the action.

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Videos | T Nation

Ball slams will help you recruit more muscle fibers. This means you'll be able to go heavier and build more muscle during your regular weight training.

38
What to Eat In the Middle of the Night

When you wake up in the middle of the night, have another meal like the one you had before bed. Eat some cheese (low fat or regular), meat (even a little fat won’t hurt, as that will help the calories stay with you a little longer), two or three boiled eggs, or drink a casein protein shake. Don’t neglect carbs — you need them to prevent your liver from converting muscle amino acids to glycogen. Try to get in an equal amount of carbs and protein, with the carbs coming from complex sources such as oatmeal, brown rice and whole-grain bread.

39
Model Caitlin O'Connor wears snake as bikini top in near-nude beach photo shoot

Oh, and a snake used deftly to cover her topless upper body as she shoots on the beach in Malibu, CA. Click through for more photos.

40
5 Best Power Moves for Every Body Part

Best Way to Do It:  Perform these as you would normal close-grip bench presses – hands spaced just inside shoulder-width, elbows in tight to the body – with the difference being the chains added to either end of the barbell. We suggest you order the complete set of chains from a retailer such as elitefts.com, which comes with two 3/8” chains and two 5/8” chains. The 3/8” chain is used to wrap on the end of the bar and hold the 5/8” chain. One 3/8” chain (5 pounds) plus one 5/8” chain (20 pounds) weighs about 25 pounds. When setting up the chains on the bar, it’s crucial that the 5/8” chains be completely on the floor in the bottom position and halfway off the ground at the top.

41
Evolution of Fat Loss

There’s a lot more to dropping bodyfat than just the numbers. In fact, if we were to stubbornly remain steadfast to the mathematical model for bodyfat management, then dieting for a bodybuilding contest would be little more than an exercise in pushing the buttons on a calculator. Bodybuilders would resort to running the numbers, always trying to cut 3,500 calories from their diets with little regard for other elements that play a bigger role in dropping fat.

42
How to up your online dating game—and find a good girl

Try this:  The first conversation: Now this is the essay contest. Run up the score with full sentences. Craft a cut-and-pastable opener you can recycle: “It’s harder than I like to admit coming up with a clever intro to follow a few pictures and a 200-word profile. Now I’m feeling kind of bad about people I may have overlooked because all they wrote was a mere “Hello, [YOUR NAME HERE].” So, hey, here I go: “Hello, [HER NAME HERE].”

43
6 Best Moves to Lift Heavy Weight

Lifting heavy weights cannot only help you get strong and jacked but can even be a healthy pursuit. With proper exercise selection, lifting heavy does not have to equate to injury; assuming you have no pre-existing injuries and have mastered technical proficiency.

44
Carbon by Layne Norton Recover at Bodybuilding.com - Best Prices on Recover!

A great example of this is using Carnipure as the source of l-carnitine. Other forms of carnitine are very popular in supplements, but usually that is because they are less expensive to incorporate. L-Carnitine L-Tartrate found in carnipure however is the only form of carnitine demonstrated to support recovery, decrease muscle soreness, supports performance, and increase androgen receptor density in muscle cells*. Is it more expensive than some other forms of Carnitine? Yes. Could we ‘get by’ on some of our claims using other forms of carnitine that were not used in clinical research? Absolutely. Would we feel good about it? Absolutely not. That’s why in every Carbon product you will only find the highest quality, clinically backed ingredients, so that you can be sure that you are getting the most effective, science based, products on the market*.

45
Lee Haney's Genetics-Busting Routine

This is not to say that you should call it quits if your genetic lot isn’t quite top tier. It simply means you have to find the best way to maximize your own potential. Discipline, knowledge and diligence are the keys to getting you there. I truly believe that these factors can play a bigger role in your success than a good set of genes.

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Squats: More Anabolic than Leg Press

Squats: More Anabolic than Leg Press

47
A Powerful New Way to Squat | T Nation

Clusters are also effective because they give you a lot of "first reps." When you do a big lift, the first rep is pretty much always harder than the second and even third rep (unless you're in the 92-100% range). A lot of people rely on the first rep to get everything right, but if you're a powerlifter or weightlifter you only have that first rep, so you want to be efficient. Clusters make every rep a "first rep" because you reset and set-up before every repetition.

48
Jason Statham’s 10 most badass Instagram moments

The ‘Furious 7’ and ‘The Expendables’ actor is one of the most shredded action stars in Hollywood. He has the posts to prove it.

49
This Training Session

Sitting around 101 degrees taken with one of those Dr. McCoy thermometers yet chilled even after a hot tub and hot shower, I felt achey and breaky while trying to drift off into slumber.

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Instagram post by James Smith • Apr 17, 2017 at 2:34am UTC

51 Reinventing Healthy Breakfast: Eggs-on-the-Go
52 Traps Are the New Abs | T Nation
53 Your Guaranteed Muscle Meal Plan
54 7 Supplements for Intense Energy
55 From Fat Guy to Lean(ish) Dude, But What Next?
56 Chris Pratt shuts down body shamers with perfect Instagram response
57 17-Minute Quads
58 Front-Delt Assault
59 4/10- Back and Bis
60 AminoLinx by Pro Supps at Bodybuilding.com - Best Prices on AminoLinx!
61 Bodybuilding.com on Twitter
62 Muscle & Performance on Twitter
63 Kai Greene
64 20 times Russell Wilson showed off his Super Bowl strength on Instagram
65 Mag-10® Intensive Recovery Formula - Biotest
66 5 Reasons You Should Be Doing Dips
67 110 Weeks to Atlas Stone Comeback!
68 5 Staple Exercises You Should Do At Any Age!
69 405lb Deadlift Challenge
70 Instagram post by Zach Even - Esh • Apr 16, 2017 at 10:58pm UTC
71 Coming Full Circle: Results Over Everything
72 GENERATION IRON on Twitter
73 The Complete Mr. Olympia Winners Gallery
74 100-Rep Sets
75 Ronnie Coleman on Twitter
76 Muscle & Performance on Twitter
77 Health and Fitness Power Rankings: Diet Wars
78 9 Ways to Live Longer and Look Better Naked | T Nation
79 Instagram post by Pauline Nordin • Apr 16, 2017 at 9:55pm UTC
80 How to lose belly fat
81 9 Exercises You’ll Regret Not Warming Up For
82 WTF is WUD?
83 Muscle & Fitness on Twitter
84 Some Like It Hot — A Guide to Choosing your Liniment
85 Instagram post by Zach Even - Esh • Apr 16, 2017 at 9:19pm UTC
86 Do You Have to Train Pecs?
87 Leslee Schoenberger on Twitter
88 The Truth About Barefoot Training | T Nation
89 Instagram post by Zach Even - Esh • Apr 16, 2017 at 8:54pm UTC