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Sexy Back: Jessie Hilgenberg Back Workout

Start building your back with IFBB Figure Pro Jessie Hilgenberg's video back workout!

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...

Hunter Labrada's 6 Moves For Titanic Triceps

Hitting your horseshoes from three distinct angles can add slabs of beef to the back of your upper arms.

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.

Kris Gethin's 8-Week Hardcore Daily Video Trainer

Prepare yourself for the most extreme transformation program in the world. Over a period of just 56 days, Kris Gethin achieved his most dramatic transformation yet—results that even surpassed those he'd previously achieved in the iconic original 12-Week Hardcore Video Trainer.

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The Single Biggest Diet Mistake | T Nation

First, we have to look at what most fat-loss diets have in common. Diets make you stop (or greatly reduce) eating what we'll call "obvious crap" – the junk food, the treats, etc. You know, the stuff that everyone knows isn't doing them any good, and the stuff they only seem to stop stuffing down their gullets when they're "on a diet."

Tip: Do This First, Trigger More Muscle Growth | T Nation

One of the prevailing theories about resistance training and muscle growth has to do with tapping into stubborn Type II muscle fibers. You generally need to exhaust Type 1 fibers before you can access the Type II fibers, but those Type II fibers often resist your attempt to get at them. Metaphorically, they keep their legs crossed, and conventional sets of 3 x 8 only get you so far.

Tip: The Kneeling Scrape-the-Rack Press | T Nation

One exercise I like to use with clients is the legless or tall kneeling scrape the rack press. By kneeling on the ground you take the lower back out of the equation, which automatically makes it more challenging because it's harder to cheat. Moreover, because you're pressing INTO the rack you'll get more serratus activation and anterior core recruitment which will nudge you into a little more posterior pelvic tilt (better overall alignment).

Tip: Stop Being Needy and Self-Obsessed | T Nation

The only thing you're inspiring is blood flow to lonely penises and "send nudes" direct messages. I just don't think many women are inspired to work out or eat better because you took a progress photo of your crotch. Just admit that you need the attention. Psychologically, that's healthier than pretending you're someone's "inspiration."

Tip: The Coregasm is Real | T Nation

In the past, many women have been baffled about this phenomenon. About 20 percent said they couldn't control their experiences and were reluctant to train in a public gym. Many felt guilty or thought something was wrong with them. This study shows that it's very common, and except for being, well, weird, it's not a sign that anything is wrong.

Brock Lesnar dethrones John Cena as highest-paid wrestler in 2017, according to ‘Forbes’

AJ Styles, who's mesmerized the WWE Universe as "The Phenomenal One" since his debut in last year's Royal Rumble, comes in at #6 with an impressive $2.4 million—beating out a number of veterans including Seth Rollins and Randy Orton. Shane McMahon follows right behind at #7, after his return to WWE as the commissioner of  Smackdown Live!

Build Your Chest So It's Aways Visible

Of course your pecs are going to elongate when you raise your arms, but truly dense, powerful pectoral muscles don’t vanish outright. They should still be thick under the clavicle by the shoulder and slope downward to the solar plexus. Look at Steve Reeves’ chest, or Reg Park’s, or mine—our pecs still looked well developed even when we hit poses that weren’t intended to feature them.

The Men's Fitness guide to the top 30 muscle-building foods

Fermented dairy products like kefir are a little-known magic bullet for muscle building. Kefir is the perfect addition to any muscle-building blender bomb, providing distinct nutritional advantages over water or regular milk. If you usually use water in your shakes, 1 cup of kefir will add 150 calories to your diet. Compared to regular milk, kefir will allow your meal to be more easily digested due to the presence of probiotics (up to 10 billion good bacteria per cup). These healthy bacteria will help keep your digestive track running at peak condition so it can break down and assimilate a maximum amount of calories and nutrients from your meals.

Tip: You're Doing This Stretch Wrong | T Nation

To me, the couch stretch is a "hip opener" but it's not just a stretch for tight hips. Think about it this way: If you can increase your capacity to open your hips you'll be able to access the full potential of your glutes. That little bit of extra drive could be the difference in you locking out a one rep max deadlift or getting a no-lift.

Tip: The Most Painful (and Effective) Way to Squat | T Nation

There are a lot of techniques for building stubborn muscle groups and correcting strength deficiencies, but the "one-and-a-half eccentric isometrics" method is hard to beat. It's a combo of two effective techniques: the 1.5 method and eccentric isometrics – slow negatives followed by a pause in the stretched position. Here's how it looks with squats:

Tip: Use This to Safely Elevate Testosterone | T Nation

Another study, conducted in South Africa about the same time as the one above, found that Eurycoma, unlike steroids, doesn't shrink the testicles or enlarge the prostate. The researchers discovered this by either giving rats low but still huge, off-the-scale doses of Eurycoma longifolia, or doses of Eurycoma that were larger still (the human equivalent of up to 12 to 16 grams per day).

10 Fitness Tips To Take You From Good To Great!

Ready to kick your ho-hum progress into high gear? If you've been following a fitness program for a few weeks, months, or even years, and have seen good results but still feel like you haven't hit your peak physique, then it's time to implement some elite changes. In order to make good results great, you have to leap over your current barriers and boundaries.

Are you getting quality, muscle-building sleep? Answer these 4 questions to find out.

Are you getting enough quality sleep to allow your body to repair and build new muscle? Answer these questions from the National Sleep Foundation to rate your Z’s. If you can’t say yes to at least three, your health—and strength gains—may be suffering.

7 cheap sources of healthy protein

If you still want your meat, (and its high protein content) but don't want to shell out for the stuff behind the seafood or meat counter, here's your best option. A single, five-ounce can of tuna yields almost 30 grams of protein. However, studies have shown that mercury found in tuna can be harmful to your health. According to the FDA you can safely eat 5.6 ounces of Albacore tuna per week and 16.4 ounces of light tuna.

Four Strategies to Muscle Up Your Forearms

We regularly make the point to hardgainers that, since you’re not a pro bodybuilder, you shouldn’t train like one. Nowhere is the truth of this maxim more evident than in the flesh between the wrists and the elbows. Many Mr. Olympia competitors don’t directly train forearms; some never have. They rely instead on superior genetics and the indirect stimulation of gripping during back and biceps exercises. Forget what they don’t do, and focus instead on what you should do — train your forearms as frequently as your deltoids, and guard against complacency. Why should your lower arms grow if you merely pump out the same lackluster sets of wrist curls at the end of every arm routine?

9 Tricks to Look Bigger Instantly

But there are also times when you want to look bigger right now. The reason and the occasion may be different for every guy—maybe you’re meeting up with an old flame and want to show her what she’s been missing, or maybe you’re taking photos at the beach to post on Facebook. Whatever the reason, the following nine tricks can help you look 5–10 pounds bigger... instantly.

Five Strategies to Beef Up Your Calves

The function of your tibialis is to pull your feet toward your shins. Growing these small muscles will not make a notable difference in leg circumference. However, when developed, they provide detail and depth to the front of calves, and training them helps prevent shin splints (a common running injury). Some gyms have tibialis machines. If yours doesn’t, sit on a lying leg curl machine and position your toes directly under the ankle pads. Pull your toes up and back toward your shins, lifting the weight. Very little resistance is required to work your tibialis.

3 Reasons To Consider Keto

Eating too many of the wrong type of carbohydrates can leave you riding this energy roller coaster day in and day out. These carbs spike your blood sugar instantly, leaving insulin to frequently clean up the mess by lowering blood sugars back down to normal levels. Given that glucose is your brain's primary energy source, this ebb and flow manifests as frequent fatigue and lack of focus. But what if you didn't have to rely on a consistent influx of carbohydrates to keep energy levels in line?

The Ultimate No Fluff Women's Training Guide, Part 2: Back

Other great ways to focus on gaining mass are ensuring you are training at your max intensity. Also make sure you're lifting as heavy as you can, taking the last 2-3 reps to ultimate failure, meaning you can't perform another repetition of the exercise without compromising form. Perform four working sets in the 6-10 rep range to focus your workouts on mass gains. You may also choose to prioritize this body part, which will be discussed later in this article.

5 best juices to enhance your workouts and help you recover faster

Searching for a boost in performance, a relief from mid-workout cramps, and a way to recover faster? Sip on these powerful concoctions.

Sagittarius Horoscope for Friday, March 31, 2017

Friday, March 31, 2017 - Normally, you're more than happy to go along with a friend on a little adventure. But today you're strangely aware of your looming responsibilities, making it difficult to say yes and feel good about it. Listen to your conscience; it's best to politely decline now and get to work. It's surprisingly gratifying to delay the fun while you dig into the list of chores you typically avoid. French author Gustave Flaubert wrote, "Pleasure is found first in anticipation, later in memory."

5 simple tips to better sex

If the only thing you see in your girl is negative, most experts agree that your relationship is doomed. Try to rediscover what brought you together in the first place. Studies show that couples who last are those who are the most upbeat and say more positive comments to each other on a daily basis. One easy way to get started: Think of one quirky thing she does that you love, and tell her about it.

2 ways to redefine your chest workouts

Afterward, you'll do dumbbell alternating presses—another chest exercise—and you'll probably find you can use a heavier load than you anticipated. That's because, at this point, it will have been long enough since you completed the bench presses that your chest will feel almost fresh again. And because you're not blitzing your chest completely each session, you'll be able to recover in time for your next one-and more frequent training means faster growth.

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10 bodyweight abs exercises you’ve never tried

How to do it: Start in a high plank on your hands with your arms straight and feet shoulder-width apart. Bend one arm to bring the elbow and forearm to the floor. Bring the other arm down so you're in a low plank position with your forearms on the floor (elbows on the ground directly under your shoulders). When you bring your forearms to the floor, your elbows should be placed where your hand was previously. Push back up to the start position, placing each hand where your elbows were. Repeat this movement, alternating which side you lower first, for 1 minute.

The Freakish Forearm Workout

When you're planning your workouts for the week, you're probably sure to include back, chest, legs, shoulders, and arms. But, what about your forearms? They're an oft-neglected body part you'd be wise to pay to some more attention to. Here's the routine you need.

RAVISH - New Waikiki Restaurant at THE MODERN HONOLULU

RAVISH at THE MODERN HONOLULU is about reveling in Hawaii’s culinary renaissance. Believing food should be experienced, not just enjoyed, RAVISH’s Pacific Rim influences blend our Island’s bounty with Pacific Asian flavors and South American tastes.

10 workouts to do on leg day

While the majority of the workouts below are lower body-focused, they contain accessory exercises that train your upper, middle, and lower back to provide a base for your upper body to handle more weight for squats, deadlifts, and Olympic lift variations. There are also moves that train your core, which is important for increasing your trunk stability during leg-heavy workouts. And there are moves that work small muscle groups, like your traps and forearms, both of which are necessary for getting stronger and throwing around more weight.

Instagram post by UndergroundStrengthGym • Apr 1, 2017 at 6:36pm UTC

Trap Bar Deadlift and Back Day

However, I was in the gym with my girlfriend over the weekend and trying to teach her how to deadlift. She was not a fan of the straight bar so I decided to put her on a trap bar. She reported a lot less lower back pain and enjoyed the lift a lot more. I put in a couple of sets and really liked the feeling. Since my mobility and lower back strength aren't up to par enough to standard deadlift particularly safely, I decided to sub the trap bar deadlift into my program in place of the traditional version, especially after doing a lot of reading suggesting that its easier for beginners like myself to handle while we improve our mobility and lower back strength to handle conventional deadlifting.


Training the oblique muscles. The last area of your abdominal region that you need to train is the oblique muscles, which lie on the sides of your midsection. The obliques respond to twisting and side-bending movements. Let me give you a word of caution here: Do not train your oblique muscles with low reps, only with high reps. Remember that eight to 12 reps is the formula for building muscle, which is what you don’t want here; you want fairly thin but defined obliques. Overly developed obliques can give you the false appearance of having “love handles” on your sides. You want thick abdominals and thin obliques.

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Shawn Ray 1990 Ironman Pro Invitational Champion

'Uncrowned Mr. Olympia' Shawn Ray (September 9th, 1965; Placentia, California, U.S.A.) winning the IFBB 1990 Ironman Pro Invitational.

Instagram post by Mr. Olympia LLC • Apr 1, 2017 at 11:16pm UTC

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Master the Kettlebell Swing | T Nation

While grooving both patterns is important, I'll place more emphasis on the hip hinge because, well, most people move like shit and don't perform it properly. As a coach, the sooner I can correct the pattern and get an athlete or weekend warrior to perform it right, the sooner I can introduce any exercise I want. The hip hinge makes the learning curve infinitely smaller.

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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

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Tip: 3 Ways to Change Up Your Chin-Up | T Nation

It's a good idea to vary your chin-up grip to avoid stagnation, promote balanced strength and size development, and avoid any recurring injuries. But what happens if you only have a straight chin-up bar? Supinated, pronated, and mixed-grip chin-ups are doable, but what about neutral-grip chins (palms facing one another)? Here are three options: 1 – Triangle Handle (V-handle) Drape a triangle handle over the chin-up bar and you're good to go. You'll need to shift your head over to one side as you go up so you don't hit the bar, so make sure to switch sides each rep to keep it even. 2 – PVC Pipes Go to the hardware store and buy a 2-inch PVC pipe. Cut two pieces about the width of your hands (around 3.5 to 4 inches wide) and wrap the pieces with some hockey tape. Next, loop an ankle strap through each piece of pipe and secure them onto your chin-up bar. The cool thing is that you can position the handles as wide or narrow as you wish. 3 – Wood Grips These grips made for climbers allow for some rotation of the arms and shoulders, and the asymmetrical design offers a different hold profile on each side.

How to Hit a Triple Bodyweight Deadlift | T Nation

If you miss 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. That's why chest-supported rows should be a staple in your program when training for a triple bodyweight pull.

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@BioLayne , on Avatar, what constitutes as "athletically conditioned"? I'm a powerlifter training 5x per week, so would that be conditioned?

Tip: The Cluster Method for Pure Strength Gains | T Nation

Most cluster sets are used with reasonably heavy weight – 85-95% of the 1RM – and for 6-20 total reps per set depending on the goal. During the break the lifter completely rests – with bench press and squat clusters you re-rack the bar; on pull-ups you just stand on the ground. The lifter isn't supporting the bar or weight during the rest period.

Warm Ups and Cool Downs

What do you recommend for warm ups and cool downs? Should I stick to what I've got or adapt something else? Looking for the most ideal warm up & cool down before and after my lifts? Sunday-Back Monday- Off/ Yoga Tuesday- Chest- hiit cardio bike Wednesday- Legs Thursday- Shoulders Friday- Arms- hiit cardio treadmill Saturday- Off/ Yoga

How to Lose Fat & Boost Testosterone

A recent investigation by Håkonsen et al. 4 confirmed fat’s negative influence on testosterone levels by showing that men with high levels of body fat increase their testosterone production after losing body fat. The experiment studied 43 men between 20 and 59 years old with significant body fat. All subjects followed a 14-week diet and exercise regimen to lose fat tissue. At the beginning of the study, the subjects’ hormone levels showed higher body fat levels corresponded to lower testosterone levels and higher estrogen levels, indicating increased aromatase activity. Subsequent to the exercise program and fat loss, hormonal measurements were repeated. The results showed that a decrease in body fat and aromatase levels correlated with an increase in both LH and testosterone levels, along with a decrease in estrogen levels.

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