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Tampa Bay Buccaneers set to light up ‘Hard Knocks’ on HBO

Players like Mike Evans, Doug Martin, Gerald McCoy, Jameis Winston, and DeSean Jackson will be front and center in the training camp documentary series.

Squat Day


The Continental Clean — Maximizing Your Axle Clean and Press

Watching lifters attempt the continental clean has given me a case of the heebie-jeebies dozens of times. I’m here to give some pointers on making the movement stronger, safer, and more efficient.

The Ronline Report Episode 9 - Peter McGough

Legendary bodybuilding journalist Peter McGough talks about how he got into bodybuilding, running his own magazine in the UK, and ‘discovering’ Dorian Yates at his first contest in 1985.

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Body-Part Splits Are Dead | T Nation

Lifting weights is a skill, a skill that only gets better with practice. Ask any world-class pianist, ballerina, or artist, and they would agree: You can't just show up once a week and expect to perfect your craft. Yet by working each muscle only once a week, as with a body-part split, that's exactly what you're doing. On the flip side, by increasing frequency, you give yourself more opportunities to practice.

Tip: Supercharge GH Production | T Nation

While both groups showed a GH response, the group that finished their workout with a high-rep "finisher" experienced a greater GH response during the 60 minutes immediately following the workout. The high-GH group also showed greater increases in strength (greater improvement in their 1RM) and greater growth of their leg muscles than the group that didn't finish off with a high-rep set.

The Survival Plan: 3 workouts to turn your body into an unbreakable machine

In Day 1, battle ropes test your endurance, burning up your shoulders, arms, and even your lungs. Day 2 you’ll use the sled, a device that’ll put your entire body on blast. Finally, Day 3 is arguably the most gut-wrenching: Front-racked hang cleans to walking lunges and trap-bar deadlifts with farmer walks will expose and strengthen any weak spots. To be ready for anything, you need to take your body to the brink of failure and beyond. With this plan, three days are all you need.

Dwayne 'The Rock' Johnson's Back Workout

Dwayne Johnson's trainer, Dave Rienzi, shared his back workout with M&F.

Dorian Yates' 6 Rules for Building a Big Back Fast

A great back is a rarity, because it’s the hardest part of the body to reach with a resistance exercise. Simple pulling doesn’t do the job, because the force has to first pass through the arms, shoulders and lower back. What you must do is concentrate the squeeze into that portion of your back for which the exercise is intended. During chinups, feel the burn in your lats, rhomboids and upper back. When performing barbell rows, feel it in your lats and middle back. For deadlifts, feel it in your spinal erectors, lats and traps. Most of all, love that feeling. -  FLEX

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The Top 3 Muscle Building Routines To Follow For Maximum Muscle Gains!

Are you having difficulty finding a training routine that works for you? Read this guide to full body workouts and splits to see if a 3, 4 or even a 5-day split might be the muscle building routine that you need!


The post-workout meal is the best feeding of the day. You can chow down on a big plate of protein and simple carbs, knowing those nutrients will be partitioned into your muscles.

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Let's get it. Today's workout (35) w/ @Mike_Simone_ is powered by @BeyondRaw . Follow along at

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Tip: 7 Challenging New Ways to Build Your Chest | T Nation

Another way to challenge the chest is to not fully complete the range of motion. This keeps a high amount of tension on the pecs and it makes the movement less stable. When the hands are brought all the way together, the straps also pull all the way up against the arms, providing stability. Keeping the hands away from the mid-line keeps the straps off the arms, requiring the shoulder joint to keep stable on its own.


The latest, greatest training info and research delivered to your online mailbox every week and it's FREE. Get motivated! Get Big! Get ripped! It's your road to radical results. Name Email Subscribe

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When subjects were given an extra 100 milligrams a day of vitamin C, exercise participation increased. One theory is that the extra vitamin C kept them from getting colds, which typically scuttled their workouts. The scientists also point to previous research showing that vitamin C supplementation reduces perception of effort during exercise, which helps inspire physical activity. The antioxidant activity of vitamin C may also play a role, as oxidative stress is related to fatigue.

Defy Gravity With This Explosive Full-Body Routine

Performix athlete Ryan Klarenbach leaves the earth behind when he trains. All you need to do the same is your body, a bench, a bar, a medicine ball, and the bravery to learn!

3 tips for surviving the most grueling and utterly absurd workouts

How to keep pushing yourself when all you want to do is give up, according to James "Iron Cowboy" Lawrence—the man who completed 50 Ironmans in 50 days.

Light Up Your Legs

For Morel, Sunday really is Fun Day, because that’s when he hits his legs the hardest with an onslaught of barbell squats, front squats, and leg presses. The volume is high, the reps are high, the weight is high, and apparently, so too is Morel’s pain tolerance. He also ramps up the intensity, supersetting more than half of his routine. Exhibit A: He pairs squats and leg presses for eight heavy, high-rep supersets to start the workout. Some people spend their Sundays watching football. Morel spends his with more than two hours of training legs in the morning and then devoting the rest of the day to hanging out with his family. The better the workout goes, the happier he is the rest of the time. “Most of my workouts are really good,” he says, “but when I have a really great leg workout, it just makes my day.”

How to be more attractive to women

6. Be confident—not egomaniacal.  There’s a very fine line between the two. “Confidence is rooted in, ‘I am comfortable with myself and I believe in what I’m doing,’ and being ego-driven is primarily based in insecurity,” says Dr. Karim. “Confidence comes from the inside out, and ego is coming from the outside in.” So don’t brag about your sweet wheels or that you’re tight with a hot-shot club promoter, let the cool things about you leak out more subtly. A guy with humility is far sexier to a woman than a show-off. “The guys who are most comfortable in their own skin get the most women. A six-pack doesn't hurt, but it's not necessary.”

Melvin Anthony Serving 10-Year Prison Sentence

Former IFBB pro bodybuilder Melvin Anthony was arrested on January 13 in Harrison County, Mississippi, and charged with delivery of a controlled substance, possession of a controlled substance with intent to distribute, and possession of a firearm after a felony conviction. (A source tells us the controlled substance was the drug ecstasy, but this has not been confirmed.) He plead guilty to the first two charges and was sentenced on January 19 to two concurrent 10-year sentences. Anthony, who was born in 1969 (not 1973, as he previously claimed), is currently imprisoned in the Central Mississippi Correctional Facility with a tentative release date of January 7, 2027.

Get Better Sleep to Feel Like a Lottery Winner

"It is refreshing to see the healing potential of sleep outside of clinical trial settings,” study author Nicole Tang, Ph.D., said in a university press release. “This goes to show that the benefits of better sleep are accessible to everyone and not reserved for those with extremely bad sleep requiring intensive treatments.”

We Asked 20 Women: What do you think about when you're having sex?

“Sometimes I catch my mind wandering and I’ll be thinking about something as random as what I’ll have for dinner later. I definitely worry about taking too long to finish and whether he has any idea how to make me come. I’ll occasionally think about how I look ('Did I shave my legs?' or 'I totally have a food baby from that burger I just ate.'). But I'm mostly trying not to think too much.” - Kristin F.

4 mistakes that can be cutting your life short

For years, scientists at the University of Wisconsin-Madison and the National Institute on Aging ran dueling calorie-deprivation tests on primates, which live to an average age of 25, to see if less food equals longer life. They agreed that cutting calories by 30% improved the monkeys’ health (by cutting cancer and heart-disease risk), but on living longer, they didn’t see eye to eye.

Alert: We Can't Find Fitness Star Michelle Lewin's Bikini

If you were having a bad week, Michelle Lewin has something to cheer you up. The budding fitness superstar is one of the hardest workers in the business and has the body to match it. On Valentine’s Day she decided to hit the beach with a friend and show off every bit of what the gym can do for you. Enjoy the angelic brunette as she parades around the beach for everyone to see.

The ultimate skincare regimen

"Put your best face forward" is a cliché for a reason. Your face is the first thing people see, and the last thing they forget. And in the 21st century, men are taking better care of it (and investing in professional products) more so than ever to keep their skin wrinkle and blemish-free. Don't worry if you're a little behind; Our Style and Grooming Editor, Barret Wertz, has streamlined your routine so that you, too, can put your best face forward (sorry, we couldn't resist!)

6 Simple Moves to Build a Bigger Chest

A thick, muscular chest strikes admiration in the hearts of men and garners prolonged, feminine stares at the pool. The bottom line is, a well-developed chest is the cornerstone to a powerful and rugged physique.Why is it then, with Mondays literally being international chest day at commercial gyms and so many guys so focused on training their pecs, that a big, strong, well-defined chest, outside of hardcore powerlifting and bodybuilding gyms, is like trying to find a needle in a haystack?Assuming volume and intensity are sufficient and nutrition is on point—it’s the exercise selection.Let’s take a look at six easy moves that target one of the most noticeable and the first muscle group to walk into a room—the chest! SEE ALSO: ARNOLD'S CLASSIC CHEST ROUTINE

Can Cardio Ruin Your Gains?

Strength impairments following high-intensity or endurance exercise can last up to 6 hours, so it makes the most sense to separate sessions by at least that long. [2,6,7] Conversely, if you wait too long, you may start experiencing some of the soreness from your earlier workout. That's because muscle soreness has a delayed onset. Try and find the sweet spot: long enough after a session to minimize interference, but soon enough that this delayed-onset muscle soreness (particularly from a lower-body workout) won't affect the quality of your training.

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The 9 best fitness trackers and smartwatches of 2017

There's no denying that a lot of fitness trackers and smartwatches put functionality before looks, but with the Withings Steel HR, beauty, brains, and brawn go hand in hand. The Steel HR is a traditional analog watch that includes an activity dial and a small digital screen that tracks heart rate. This minimalist approach has its benefits, as the Steel HR's battery lasts up to 25 days (as opposed to many other smartwatches, which only survive for a day or two without a recharge). It's also water resistant up to 50 meters and syncs automatically with Withings' iOS/Android apps. ($199.99,

Dwayne Johnson on Twitter

Thx man. More to come. We examine, Katrina, Berlin Wall, 9/11 Attacks, Stonewall Riots (LBGT) etc. @SevenBucksProd @SOFfilm #Soundtracks …

Dwayne Johnson on Twitter

We all fall in luv w/ @AADaddario at one time or another @LoganPaul . Just be cool, don't try too hard & learn to play the guitar. #Baywatch …

Dwayne Johnson on Twitter

Wish I didn't look so sad in this pic. Because sad spelled backwards is das.. and das not good. Awful joke. Things are good. Working hard …

Today's Workout 35: The total-body circuit to develop muscle mass

Hit every major muscle group in this full-body workout to cut weight and bulk up.

Deadlift doubles vs bands

Another good workout at The Strength Lab. I won't be competing again until September, so in the mean time I am really going hammer my hamstrings and posterior chain throughout the week in an effort to build up my squat.

The Ultimate Legs Program | T Nation

This is one of the more demanding leg programs you'll ever do. It's not meant to be a long term application. Biofeedback will determine when this program has run its course, and that will vary for everyone.

Bench Press Seminar 6: The Bar Squeeze

A tight, crushing grip imposed on the bar will ignite the muscles of the arms, rotator cuffs, shoulders, upper back and traps, creating intramuscular tension, which will account for more total force production. On your next heavy set, imagine crushing your fingerprints into the bar.

What Is The Optimal Time Between Sets For Muscle Growth?

The Topic: What Is The Optimal Time Between Sets For Muscle Growth? Find out what people from our popular message boards think...

Meatless Meatheads

And the Oak himself, Arnold Schwarzenegger, proclaimed that he would start adhering to a meatless Monday schedule for better health and to do his part to cut down on the greenhouse gases emitted in the production, slaughter, and distribution of livestock. In a 2006 report, the Food and Agriculture Organization of the United Nations stated that the way we get meat on our plates is one of the biggest strains on the global ecosystem, with the whole process being one of the largest sources of greenhouse gases, a leading cause of loss of habitat biodiversity and a major reason our waterways are polluted.

Zero Boundaries Training

In our new series, Zero Boundaries, presented by Body Fortress, Zeigler faces the most brutal of workouts in an effort to move beyond his muscle-building and conditioning plateaus. In each of the 5 training segments, you’ll follow Zack as he embraces and crushes the most daunting of workouts. Zero quit. Zero excuses. Zero Boundaries! Are you ready to do the same?

Leaning Out/Contest Prep Thread

Twenty-five minutes makes ten rounds of 30 seconds hard, two minutes easy to moderate, which I don't think is excessive. Of course if you go for fifteen minutes you can use a higher RPE for the intervals, and of course the shorter the difficult intervals are the harder one can go. So it can go either way. I think 25 minutes is happy medium for the amount of time doing exercise overall. And to be honest here, I followed Stu's orders and that's what he gave me. Towards the end I had to give up some interval sessions because of fatigue and sciatic pain which I later found out was being caused by my two herniated discs which were shown in an MRI after the contest for which I am now doing PT as explained in some posts above.

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Bodybuilding Tips to Grow Your Arms

Within each workout, the reps varied. My first exercise was dedicated to power and size, so I used very heavy, explosive movements, even cheat or body leverage motions on the final set, for six to eight reps. To maximize the pump, I followed with exercises that isolated the biceps more directly, performing sets of 10-12 reps. In either case, I concentrated on making my bis take full responsibility for the movement — that was where I wanted to feel the pain, the pump, the searing burn, all the way from the bottom of the biceps belly to the very top of its peak, as if it were an exploding volcano.

Training to Failure: 5 Questions You Need to Answer

Taking every set in your workout to complete exhaustion might be a big mistake. Training to failure can build muscle and strength, but only if done right.

Tip: The Bacteria That Builds Muscle | T Nation

We know that fostering the proper types of bacteria in your gut can quell inflammation and lead to better health in general, but now there's mind-blowing evidence that suggests the right gut bacteria might help you grow muscle and build endurance.

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Muscle in Minutes: Shoulders

Building well-capped shoulders , some would say, takes years and years of heavy pressing and experimentation. Those folks aren’t entirely wrong but it’s not exactly what you want to hear if you’re already behind the curve in this department. By training your delts with a simple, exercise-minimal routine, twice per week, you can start to make up ground on the lifetime pressers pretty quickly. Delts are fast to respond to proper overload and they can handle a reasonable amount of volume. So even if you can’t overhead press 250 pounds for 3-4 reps, you can still reap some appreciable gains from a more conservative press-first approach.

The 8 best ways to switch up your plank

Insert your feet into a suspension system such as a TRX or Jungle Gym roughly 8” from the ground. Go into a pushup plank and pull your toes up toward your hips. Bring one knee toward your stomach. Simultaneously alternate bringing your legs forward and away from your stomach. Keep a flat back during the exercise as it’s common to flex the spine and round the back as the knee drives toward the stomach.

Raging Bull: Inside the Professional Bull Riders circuit, the 'fastest-growing sport on earth'

Professional bull riders make a living now—a good one, actually. J.B. Mauney, the all-time top money earner on the circuit, has pulled in more than $7 million. That’s not counting earnings from endorsements, special appearances, and other extras available to any successful pro athlete, niche or otherwise. You may think that’s a pretty good payday for only eight seconds of work, the allotted time riders must stay on a bull in order to earn points. If that sounds like easy money to you, then this is your first rodeo. No matter how experienced, skilled, or tough a bull rider is, his next ride may be his last.

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