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Watch: Rob Gronkowski crashes White House press briefing

The Patriots tight end tries to lend a hand to the daily media gathering.

Cluster Sets for a Quick Workout

Only have a few minutes to get in a good session at the gym? Here's one that delivers fast results.

Marty Gallagher | Simplifying Strength Training for MAXIMUM Results • Zach Even-Esh

Episode 117 of The STRONG Life Podcast with my friend and mentor, Marty Gallagher. Marty is the author of multiple books and 1 of them is my ALL time favorite, The Purposeful Primitive. You can also listen to our first STRONG Life Podcast on Episode 19 HERE. Listening to Marty talk training and the overall …

4 Moves That Will Change The Way You Train Back

Is a lack of back development cramping your physique? Build a strong, muscular, symmetrical back with these 4 exercises and techniques!

50 Muscle Building Secrets - Part 1

It’s easy to lump all pro bodybuilders into the same category: a bunch of genetic freaks who were able to build physiques that are simply unattainable for the average man. But having spoken with hundreds of them over the years, I have found that there are tremendous variations among them and how they respond to different styles of training, different exercises and nutritional tactics to become the amazing muscular specimens they are. And despite what the cynics out there may think, the pros do have valuable advice that can help the rest of us gain muscle mass and be the best that we can be. Here, I’ve delved back into the vaults to bring you 50 tips and secrets from a wide range of pro bodybuilders over the past decade and beyond. Among them, you will be certain to find more than a few that will be key to improving your physique.

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The Absolute Best Way to Build Hamstrings | T Nation

The main point is you should look like you are doing a deadlift... on one leg. Keep your lats locked down to avoid reaching with the shoulders and make sure you're fully aware of your hamstrings, glutes, and where your knee is. Don't let your pelvis rotate. It's not an exercise to be Captain Big Balls with, and if you're going to go heavy with it, stick with sets of 3 at the very least. There isn't really a need for a 1RM single-leg deadlift.

Are Your Inner Pecs Lagging?

Here are two ways to beef up your inner pecs so the next time you rip open your shirt, people's jaws will drop to the floor.

8 Injections That Heal Injuries | T Nation

Thankfully, we now have many more injection options available to us to help speed up the healing of injuries. In an ideal world, you could go to your local walk-in clinic to request any one of these injection methods and have it covered by your health insurance plan. Unfortunately, it doesn't work that way. These are specialized procedures that require specialized doctors to perform them and one, in fact, is more of an underground thing that you'd have to initiate on your own.

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5 Today's Workout

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Mr. Olympia LLC on Twitter

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1 Exercise, 7 Ways to Build Legs and Glutes | T Nation

I call this the fighter's lunge because it sort of resembles the motion of a fighter throwing a knee strike. With this one, you'll perform all reps on one side before switching to the other side. If you're stepping backwards with your right leg, the dumbbell in your left hand should be outside of your left hip, and the dumbbell in your right hand should be in front of your right thigh.

Tip: Don't Be a Gym Marker | T Nation

I can understand leaving a towel on a bench to save it because you have to run to the bathroom or fill up your water bottle, but marking half the gym with your shit and expecting everyone to respect the fact that you're taking up all this space – because you're 135 pounds, have more zits than muscle, and believe that circuit training is your salvation – is as rude and inconsiderate as it is nuts.

Tip: The Right Way to Choose Foods | T Nation

Bodybuilders are generally even worse when it comes to food diversity, or rather, lack of it. It's been my experience that health/body fat conscious lifters compile a short list of "safe" foods (those that aren't too carb-y or too fatty and that hopefully also contain some nutrients) and hang onto them to the bitter end. Oftentimes their diet is so restricted, they make eucalyptus-munching koala bears almost seem like gourmands in comparison.

Build Big Shoulders Without Pain

This exercise looks easy, but give it a try and you'll be shocked. Suddenly, you won't lift anywhere near as heavy as before. That's because this exercise doesn't test your strength as much as it tests your coordination and your ability to fire your muscles in a correct sequence (although it does measure your strength a fair bit). That might sound confusing, but the beauty with this exercise is you don't have to think about it—as long as the kettlebell stays up, you're doing it right.

7 Common Moves Where Form is Often Flawed

In my last article I highlighted several exercises where proper form and technique are crucial in order to prevent potentially serious injuries. In this piece I will again talk about form, but more so in relation to optimizing muscle targeting. I have chosen the seven exercises that I have seen “abused” by gym-goers most often in all my years of pumping iron. I feel this is an extremely important topic because so often people blame lack of results on poor genetics when it is actually the result of incorrect exercise performance.

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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

Instagram post by Zach Even - Esh • Apr 18, 2017 at 7:28pm UTC

Everything You Need to Know About Rhabdomyolysis

You’ve certainly heard the expression “no pain, no gain,” but there’s such a thing as pushing it too hard in your workouts. And the consequences can go far beyond sore muscles and fatigue. Athletes who overexert themselves to an extreme point can develop a condition called rhabdomyolysis, a breakdown of muscle tissue that can lead to kidney failure, heart damage, and even death.

10 Common Mass-Gain Mistakes

Protein is the most important nutrient for muscle growth, but carbs also play a critical role, especially after training. You won’t be able to get enough calories when attempting to put on mass if your carb intake is low; when mass is your aim, take in 2-3 grams (g) of carbs per pound of bodyweight daily. Carbs help blunt cortisol levels — cortisol can interfere with testosterone’s anabolic actions in muscle and lead to muscle breakdown, especially immediately following a workout. A mass seeker’s post-workout meal should include 40 g of fast-digesting protein, such as whey, and 80-100 g of fast-digesting carbs, such as white bread, Gatorade, baked potatoes, sugar, honey and fruit. Carbs at this time spike the anabolic hormone insulin, which helps to drive glucose, amino acids and supplements such as creatine into muscle cells, spurring muscle protein synthesis.

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.

Tip: A New Exercise for an Athletic Butt | T Nation

Build a strong and powerful backside with this unique exercise that won't leave you sore for days.

Mike Simone on Twitter

Killed it! Find out how Gil put on 25 pounds of muscle. Watch the full #TransformationTuesday piece on @MensFitness :

Conor McGregor is rowing like a madman for his cardio workouts

Although his rowing form could use some work, the UFC star seems to be focused a lot more on conditioning—which could mean a fight is near.

The Essential 8: Exercises That Will Get You Ripped

While everyone has their own methods of training for fat loss, there are several training methods, techniques and exercises that work effectively for everyone, no matter who they are, or what their training history is. Resistance training is an essential part of training for fat loss, and is far more effective than doing cardio - in fact, you do not even have to do cardio to get ripped!

Men's Fitness Wire on Twitter

Get shredded like Chris Pratt. Power up your workout playlist with ‘Guardians of the Galaxy Awesome Mix Vol. 2’:

How to Barbell Hip Thrust for Stronger Glutes

There are four glute-training categories, says Contreras: squatting movements (on one or both legs); hip hinging (including any deadlift variation); lateral or rotary movements (such as walking sideways with a band around the ankles); and hip thrusting (extending your hips with your upper back supported, such as a wrestler’s bridge). Contreras’ favorite is the thrust, a move he’s done more to popularize than anyone. A 2015 study published in the Journal of Applied Biomechanics compared the hip thrust with the classic back squat, concluding that the thrust activated the entire glute region—and part of the hamstrings—better than performing squats did.

CNN Entertainment on Twitter

What role did music play in the civil rights movement? We take you behind some of the most influential songs on #Soundtracks tonight at 10p

7 Reasons You're Not Losing Weight

It’s true, you must burn more calories than you are consuming to lose weight, and cardio is the fastest way to burn those calories for most. However, there is a point of diminishing returns for most. Spending hours and hours of cardio can be tedious and cause unfavorable metabolic adaptations. Your body adapts to cardiovascular/aerobic exercise quickly. If running for 20 minutes at 6 miles per hour burnt X amount of calories when you start it will eventually burn X-Y calories. One must continue to either increase intensity or duration to continue the weight loss benefits.  As you can see, eventually you run out of energy or time.

Quick Workouts For Long-Term Gains

Training with a limited time frame can be a very difficult thing to negotiate because we can’t get enough “damage” done in the gym. However, there are multiple ways to take the muscle apart in a shortened period. Here, I’ve created two examples of a hybrid Y3T workout. Both take just 15 to 20 minutes to complete.

Bill O'Reilly Removed From Fox News Amid Sexual Harassment Accusations

"Over the past 20 years at Fox News, I have been extremely proud to launch and lead one of the most successful news programs in history, which has consistently informed and entertained millions of Americans and significantly contributed to building Fox into the dominant news network in television. It is tremendously disheartening that we part ways due to completely unfounded claims. But that is the unfortunate reality many of us in the public eye must live with today. I will always look back on my time at Fox with great pride in the unprecedented success we achieved and with my deepest gratitude to all my dedicated viewers. I wish only the best for Fox News Channel."

The One-Weight Total-Body Do-Anywhere Workout

Whether you're looking for a quick way to fit a workout into an already-packed schedule or you're just looking to get the most bang for your buck with a home-gym setup, this total-body workout can be done with limited space and equipment. Megan Lunge, AFAA certified personal trainer and founder of the Fuel Your Fitness Method, designed this routine to target your entire body while emphasizing high repetitions and stabilizing movements to fatigue your muscles.

The 10 best workout challenges to put your body to the test

Let's put whatever workout routines you're following to the side right now—it's time for a challenge or break from the typical grind. These one-off workouts will test your muscular strength and endurance, and push you past pain thresholds. Sound a little too intense? That's OK. Take on each workout at your pace, focus on your form, and gradually make progress. Whether you're a beginner, intermediate, or workout-lunatic we're got a challenge to fit your abilities.

Breakfasts of champions: 5 classic recipes, redone

Morning meals are traditionally packed with empty calories. But substitute a few ingredients and you can enjoy the same tastes and textures with fewer carbs, more protein, and just as many pancakes.

Build Mass, Lose Fat, and Get Crazy Strong

Y3T (Yoda 3 Training) is the brand name of my training method, which incorporates a three-week structure based on utilizing low, medium, and high reps with varying training volumes and rep tempos to target all muscle-fiber types. Other people put the “Yoda” tag there. The ideology of Y3T has grown from more than 2 1/2 decades of testing methods with a wide selection of athletes, including four-time Olympia 212 Showdown winner Flex Lewis and IFBB pro William Bonac.

Just One or Two Workouts A Week Can Keep You In Shape

So don’t despair if you miss a few days; just try not to end any week without squeezing in a solid workout or two. And the next time you can’t manage one of the long, leisurely gym sessions you’re accustomed to, try one of these super-efficient routines to get your heart pumping and muscles firing fast.

Sagittarius Horoscope for Wednesday, April 19, 2017

Wednesday, April 19, 2017 - The pressure is on because endless conversations with coworkers must come to an end. Emotions are blown out of proportion if someone fears a solution won't be forthcoming. The more you try to talk around the awkwardness now, the more complicated everything becomes. Unfortunately, making sweeping statements that are based upon vague generalities only increases the tension. Instead, overcompensate by being picky about the tiniest details today. Increasing your specificity helps to resolve misunderstandings. Abolitionist Sojourner Truth wrote, "Truth is powerful and it prevails."

How to incorporate sex toys into your favorite sex positions

"Wear a penis ring and hold a medium-size vibrator on her clitoris," Cox says. "A penis ring is simply a firm ring you slide on around the base of your penis to keep an erection strong and firm," Cox explains. Some adjust with a toggle, others look like small rubber rings, but all work to stimulate her clitoris during penetration. "Wearing one will score you major points with her," Cox says, "just make sure to grind rather than thrust to enable constant contact with the clitoris," she recommends. If it's too much for her to handle in the beginning, opt for one sex toy; then add the other as she becomes accustomed to the sensation. She can even put a hand over yours to guide the vibrator to the speed and rhythm that'll build her up to climax.

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.

Today's Workout 33: The 4-move muscle-punisher circuit

Every exercise in this grueling workout is designed to exhaust every muscle fiber in your body—and translate to major new gains.

Muscle & 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

Chest, Tris, Abs, Calves

The following details my chest, triceps, abdominal and calve workout from Sunday morning at Eastside Gym in Redmond where I trained alone.  I rose a bit early for this one because my oldest daughter Madison and I hit the ski slopes for some spring skiing afterwards.  It was an epic bluebird day on the mountain!  Here’s my workout…

5 ways to add inches to your arms

Complete a set of incline dumbbell curls for 10 repetitions. After finishing use the bench as a prop to hold with you hands and lean your body forward while stretching the biceps muscle. Hold this position for 15-30 seconds and repeat on the other arm. Rest another 15 seconds and complete another 10 repetitions of curls. Run through this routine for 3-5 sets.

The 3-day full-body detox workout program

Forget the headache and upset stomach—a little aspirin, some water, a mid-day nap, and you'll be fine. No, it's those 600-800 empty calories you put in your diet (and that's just from the beer). Once you've shaken yourself back to reality and gotten over the guilt, it's time to get back at it in the gym. That's where the DETOX plan comes in.

5 Workout Tips From Phil Heath's Trainer

Hany Rambod, who helped Heath achieve the best physique in the world of bodybuilding, offers five essentials for success in the gym.

6 Tips for a Better Deadlift

Taking the slack out of the bar is huge for setting your full body tension and pulling yourself down to the starting position. If there is 225 lbs on the bar, you should be pulling up on the bar with 224 lbs of force before the weight even moves. There has to be that much tension on the bar.

The 10 best CrossFit workouts to improve your endurance

Start here with a baseline row. If you’re new to rowing, go for a 1k row. Record your time and after you’ve worked with an endurance program for a month, come back to the 1k row and see if you’re time has improved. If you’ve already been rowing, try the 5k row. Remember your pace will have to be a bit slower than with the 1k to avoid burning out.

Muscle & Fitness on Twitter

Get our April 2017 @mikeohearn issue on newsstands, and follow our Perfect Body workout plan. #fitness #mandf

Can Fruit Make You Fat?

What's more, research published  The American Journal of Clinical Nutrition  found fruits like apples and berries can blunt the insulin spike your body undergoes when you eat high-glycemic foods. Traditionally, poor-quality carbs urge your body to release a surplus of insulin so your blood sugar surges, then drops really low so the next response is a starvation measure: Your body dumps fat into your blood stream. But if you eat, say, white bread, with low-glycemic fruits like blueberries or strawberries, that spike will be subdued. Yes, you're adding more sugar into the mix. But the phytonutrients in those fruits are able to slow down the transportation of sugar through your intestines and thus your bloodstream, blocking some of the absorption. So, if you're going to have a muffin, bread, pancakes, or French toast, make sure they're loaded with berries.

The Specifics: Six Exercises for a Strong Core and Ripped Abs

The Specifics: Six Exercises for a Strong Core and Ripped Abs

Men's Fitness Wire on Twitter

Watch: Dylan O’Brien ( @dylanobrien ) gets swole to track down terrorists in 'American Assassin’ trailer:

Dwayne Johnson on Twitter

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CNN Entertainment on Twitter

Civil rights, 9/11, Berlin Wall. What songs do you associate with these pivotal moments in history? #Soundtracks premieres tonight at 10p


This traditional-sounding meal is anything but traditional tasting. It’s a great way to eat egg whites and enjoy a flavor-filled meal that’s lean and low in calories.

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