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Bodybuilding Contest Prep - How The Pros Get Ready

In this feature we reveal the typical contest prep (diet and training) regiments of three pros: Dennis Wolf, Evan Centopani and Johnnie Jackson.

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.

WATCH: Table Talk with Dan Green — Hip Position, Not Strength, to Fix Your Deadlift Lockout

Want to know how to have a better deadlift lockout? Look at what Pete Rubish has done in recent years and you'll see it.

Natural Testosterone Boosters | 4 Pathways to Getting Huge

I’d like to review the stacking options from the “natural” side of things. Stacks often include testosterone-boosting agents, estrogen-limiting agents, GH/IGF axis boosters and insulin sensitizers. In the following subsets, I will present to you the “natural stack” with the most scientific promise to achieve the physiologic optimization of your anabolic potential.

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Top News
1
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

2
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.

3
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.

4
Tip: The Right Way to Lift for Fat Loss | T Nation

Most serious dieting has its roots in the kitchen, i.e., body fat is better controlled through diet than exercise. However, we're forgetting about EPOC, or excess post-exercise oxygen consumption. Certain forms of exercise cause you to burn more calories after you QUIT working out and, when combined with dieting, can lead to appreciable fat loss.

5
70 Ways to Eat for Muscle

Some bodybuilders develop a mentality that if some is good, then excessive amounts are better. If you're eating more than 2g of protein per pound of bodyweight each day, then you're probably consuming more protein than your body can use for muscle building. Excess protein will simply be broken down and burned as energy (or stored as bodyfat). Protein is difficult for your body to break down because it's a complex molecule, so it's an inefficient source of energy. Keep protein consumption high, but don't go overboard. Rely on other good bodybuilding foods, including carbs, to keep weight up during growth phases and watch the mirror for signs of excess.

6
10 meals to build muscle on a low-carb diet

You've probably heard that eating a low carb diet can be helpful when you want to lose weight and add muscle. Here's why it works: When you consume foods low in carbs your insulin levels drop, which causes your body to burn stored body fat, resulting in weight loss. If following a low carb diet be sure to load up on low carb veggies like broccoli, cauliflower, spinach, and lean proteins like chicken and shrimp. But don’t cut carbs out completely—incorporate some amount of “good carbs” like whole grains, nuts, and legumes into your diet as well.

7
Men's Fitness on Twitter

It’s spring—time to get lean. Shred your extra bulk and get ripped with this workout from the @humanfitproject : http://bit.ly/2ab5D8j  pic.twitter.com/hskgsVq19r

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Tip: Grow Thicker Muscle Fibers | T Nation

It's true that resveratrol may extend life because it's been shown to have positive effects on blood vessel and joint health, along with positive effects on insulin and estrogen levels. It even fights cancer and repairs DNA. However, according to research conducted by Italian scientists, resveratrol may be even more valuable than we thought because it also seems to speed up muscle growth.

9
Tip: Do Rice Digs for Grip Strength | T Nation

It's really a very simple movement. Get a big bucket and fill it with rice. I've also seen rubber chips, metal shot, and sand used. The metal shot is hardcore and should only be used by those with a very strong grip to begin with. Rice is your best bet as it's the easiest to use and you can always progress up to the sand from there.

10
Tip: Do Rice Digs for Grip Strength | T Nation

It's really a very simple movement. Get a big bucket and fill it with rice. I've also seen rubber chips, metal shot, and sand used. The metal shot is hardcore and should only be used by those with a very strong grip to begin with. Rice is your best bet as it's the easiest to use and you can always progress up to the sand from there.

11
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

12
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.

13
Tip: Prepare Your Hamstrings for Sprinting | T Nation

If you want to add sprinting to your training program, start by building up the eccentric strength of your hamstrings. Beginning at least six weeks before you plan to start sprinting, program two-up one-down leg curls and either the accentuated eccentric GHR or the Nordic ham curl at least twice a week. If you're already sprinting, you should still add these exercises to your program as a preventative tool.

14
Zach Even - Esh 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

15
Instagram post by Flex Wheeler • Apr 23, 2017 at 3:44am UTC

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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.

17
The Six Best Exercises For Six-Pack Abs

In fact, repetitive or excessive spinal flexion (e.g., bending your chest toward your knees at the back) is just about "the worst thing you can do for your back," says David Larson, C.S.C.S., a strength coach at Pulse Fitness in Scottsdale, AZ. In addition to swapping crunches for some more complex moves (detailed below), proper diet is essential for carving out that six-pack—just ask any fitness model or strength coach. But here are six key exercises to get you started on making your abs the best they’ve ever been.

18
Training Mistakes Part 2

For squatting and deadlifting, the glutes, hamstrings, and hips are the most important. Reverse hypers, glute-hams, inverse curls, leg curls of all types should be included, but the lifter must never forget the abs! The abs must start every lift. That is why the lifter should take a deep breath before starting the bench or standing press, squat, or pull.

19
Arnold Schwarzenegger's Training Tips

While Arnold did conventional exercises, his training strategy was anything but. He approached leg days with an extraordinary tolerance for pain and dedication to push his body past its physical limits. While anyone can repeat the six exercises that make up his routine, few can duplicate his legs-into-Jell-O intensity. But we're guessing at least a few of you have the cojones to give it a try. That's why, for the first time ever, M&F is publishing the incredibly effective workout and training techniques that completely transformed Arnold'’s legs.

20
Boost Your Testosterone on a Vegan Diet

Let's dispel a myth about soy, as it is one of the most commonly used protein source amongst vegans and it does contain estrogen-like compounds. A common misconception is that eating too much soy can lead to lower testosterone levels, however, a meta analysis conducted by Jill Hamilton-Reeves. Ph.D. and Mark Messina, Ph.D. concluded that 'neither soy foods nor isoflavone supplements alter measures of bioavailable T concentrations in men.

21
The 7 best supplements for men

So before you blow your next paycheck on some rattlesnake venom that promises to increase your bench press max (hint: it won’t), make sure you’ve got your nutrition plan down. If you're still feeling sluggish in the morning or run-down after workouts—and your doctor gives you the go-ahead—consider taking these seven nutritionist-recommended supplements to get what you need.

22
The ultimate skincare regimen

This is a no-brainer for most of you who have fair skin, but every guy should be applying moisturizer that includes SPF 30 or higher to not only protect the skin from harmful UV rays, but to keep it looking young and wrinkle-free. Slather Eucerin Daily Protection SPF 30 Moisturizing Face Lotion on your skin as the last step to your morning skincare routine.

23
Carb Control

This means that a 150-pounder should get in 300 grams of carbs, and a 200-pound lean bodybuilder should take in about 400. But that doesn’t mean you can take in any carb you want at any time of day. Look at the following tips for guidance on which carbs to consume and when.

24
Our 10 favorite cars from the 2017 New York International Auto Show

Anytime a car has 1,360 hp, it should make every car guy's wish list. Making its debut at the New York Auto Show, this hand-built monstrosity only weighs 3,075 lbs, and can hit 62 mph in just 2.8 seconds. (Oh, and yes: The roof is removable, for an instant open-top experience.) The highly anticipated Agera sold out quickly after it was revealed last year, and the brand should be finishing up deliveries this year.

25
2017 Still In It Transformation Challenge

Share your goal for the Still In It Challenge and invite your friends to join you in your fittest year yet. Post on Instagram, Facebook, or Twitter and tag #stillinit @bodybuildingcom and @dymatize for a chance to win awesome Dymatize gear!

26
7 Exercises to Blow Up Your Arms

Sasan Heirati is looking to make a huge impression in the IFBB pro ranks, and one thing is certain—Heirati is unlikely to be let down by his arms. At 22 and 21 inches (the right one is slightly bigger than the left), they’re not lacking size, but, as always with Heirati, it’s about the quality rather than just mass. However, he wasn’t born with impressive pipes. “When I started bodybuilding at 14, I didn’t have good arms, but they grew quickly,” he says.

27
15 Exercises to Develop the Best Glutes in the Gym

How to do it: Stand tall with a dumbbell in each hand, arms to your sides. Put some slack in your knees so they're in a neutral position, slightly bent. Extend one leg back; this non-weight bearing leg should extend straight back until its parallel to the floor, while your planted leg remains engaged and planted firmly to the floor. Your weight-bearing knee should be neutral to just slightly bent to avoiding hyperextension. Sink your arms toward the floor when you draw your elevated leg back, moving with the flow of gravity. Use your glutes to pull yourself back to the upright position.

28
6 Worst Things You Can Do to Get a Bigger Chest

Walk into the gym any Monday night and you're likely to see the majority of guys working like mad on their pecs. So why is it that chest usually leads off the training week? Well, because big pecs are cool! Just look at the Terminator, Rocky, and Superman and it's easy to see why most men covet massive, thick, and striated pectorals. The funny (or sad really) thing is, despite all of the hard work, very few get to display the kind of chests that make jaws drop and tempt the ladies to reach out for a quick feel. Building perfect-pecs is not as easy as lying on a bench and mindlessly pressing humongous weights. It takes a well-thought-out, progressive and meticulous approach that carefully avoids the following mistakes. ARNOLD'S CLASSIC CHEST ROUTINE

29
Three 15-Minute Muscle-Building Workouts

Choose a weight that’s roughly your 20 rep max and start with sets of ten. This may seem easy, but remember that you’re doing this for 15 minutes with as little rest as possible so you’ll definitely feel the lactic acid building. When you’re done with one set, move right into the exercise for the opposing body part, and continue in this manner until the time is up. The key is to count the total reps done within that time frame and then increase it the next week. In this manner you’re constantly improving, which is the key to building muscle .

30
Instagram post by Dexter "The Blade" Jackson • Apr 23, 2017 at 2:48pm UTC

31
Arnold 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

32
5 Ways to Burn Body Fat Without Cardio

Use lighter weight than you normally would when lifting for strength or mass in traditional fashion. And don't go to failure on each set, as this causes too much fatigue and likely won't allow you to complete the circuit. Choose a weight that will leave you 2-3 reps short of failure. You'll be able to gain strength and size with this rep range once your endurance and cardiovascular fitness improve.

33
Dorian Yates' Calf Workout

The most effective calf exercises are standing and seated calf raises, so you’re right on track with your choices. Standing raises primarily work the gastrocnemius, the main calf muscle. Seated raises, with legs bent, also hit the gastrocnemius, but they isolate the soleus, that thin band of muscle underneath the gastroc. Together, these two exercises chisel your calves with those deep, rocky strata and jutting promontories that indicate total development. Adding other movements, sets and reps is superfluous and may even amount to overtraining.

34
Sagittarius Horoscope for Saturday, April 22, 2017

Saturday, April 22, 2017 - Your home is truly your castle today and you are happy to explore the untapped resources within your imagination. Whether you choose to hide from the real world by watching movies all day or digging into a long-anticipated novel, the dreamy Moon-Neptune combo in your 4th House of Personal Roots offers you a perfect escape route. Although this introspective behavior isn't a permanent condition, you can utilize its magic to envision your ideal future. Professor Mason Cooley wrote, "Fantasy mirrors desire. Imagination reshapes it."

35
Instagram post by Ronnie Coleman • Apr 23, 2017 at 11:37am UTC

36
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!

37
Straight Up Triceps: The Tried-and-True Arm Workout

So what we’ve done here is take that at-home routine to the gym to spruce it up with some barbell and cable work for added triceps isolation. This workout is bookended with the aforementioned DIY moves (replacing the granite countertop with actual dip bars), sandwiching lying EZ-bar extensions and cable overhead extensions in between. What you’re left with is a nice blend of bodyweight and machine training, multi-joint mass builders, and single-joint detailers. Know what else you’re left with? A beefier pair of tri’s you can enjoy in the comfort of your own home, or anywhere else you care to flex.

38 Shawn Ray

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39
How to actually make exercise enjoyable

The research showed that the subjects derived greater psychological as well as neurophysiological benefits from exercise if they already had a positive attitude about the benefits of working out. "These results indicate that habitual expectations in particular affect exercise-induced psychological and neurophysiological changes in a self-fulfilling manner," according to the study.

40
8 tough exercises for your abs that won't hurt your back

Starting in pushup position, balance with a kettlebell supporting each hand. Then, row one arm up a time, being sure to maintain good alignment. "This move is great for working the strength of external obliques and low back stabilizers," says Sanders. "But note: it’s not tough if you use the pink KB’s. Men should aim for 20-24kg. 3 sets, 6-8 reps per side.  *Pictured with dumbbells.

41
The Gun Show Workout

You’ll finish the giant set with a high-rep flush on the overhead rope extension, which also targets the triceps’ long head. Using a slow, rhythmic style, the set should take at least 60 seconds to complete – ideally between 90 seconds and two minutes. Do not stop -- keep continuous tension on the triceps. Make sure you get a good stretch each rep to maximize muscle fatigue. This is a long range of motion move designed to enhance the size and appearance of your tri’s, so don’t cheat with partials. If you fail before 40 reps, turn around, set the pin to a lower weight and continue immediately.

42 Shawn Ray

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43
An AB-solute Must!

When I think of great abdominal development, one of the first men to come to mind is my friend Frank Zane. He had such a tiny waist and a midsection that was so well balanced — from serratus to obliques to intercostals to rectus abdominis — that he looked like the living, breathing incarnation of Michelangelo’s David. I remember it seemed like I saw Frank on a Roman chair every workout, both at the beginning and at the end. He would go for 500 reps each workout. I used to chide him about all that time he spent training his abs, but I couldn’t deny that it did the trick.

44
Seeing people work out really can inspire you to work out more often

Exercise is 'socially contagious': Spend enough time with active people, and their commitment to running and lifting could rub off on you, according to a new study.

45
10 strength-building strategies that will never die

The main reason people plateau and stop gaining strength is that they go too heavy for too long. Abandon your ego and do your main lifts using 10% less than the most weight you can lift for the given rep range. Increase the weight each session — but by no more than 10 pounds — and stick with the same lifts. You'll rarely plateau again.

46
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.

47
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

48 Shawn Ray

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49
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

50
http://www.ironmanmagazine.com/post-exercise-fat/

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.

51 Tip: The Bacteria That Builds Muscle | T Nation
52 Dwayne Johnson on Twitter
53 Dwayne Johnson on Twitter
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57 Isaac Black on Twitter
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59 Instagram post by Fouad 'Hoss' Abiad • Apr 22, 2017 at 12:08pm UTC
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62 Brandon Windley on Twitter
63 Elitefts
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66 1 Exercise, 7 Ways to Build Legs and Glutes | T Nation
67 Tip: The Biggest Clown in the Gym | T Nation
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69 Tip: Build Glutes With The Reverse Hyper | T Nation
70 Icon Meals on Twitter
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74 🎀 Dobrila 🎀 on Twitter
75 WHEY + BETA-ALANINE + BURN - EXCLUSIVE BUNDLE
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79 Instagram post by Zach Even - Esh • Apr 22, 2017 at 4:39pm UTC
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88 http://www.ironmanmagazine.com/vitamin-g/
89 Paulo Coelho on Twitter
90 5 Worst Things to Do for Building Bigger Glutes
91 Build Better Glutes
92 20 Numbers Every Weightlifter Should Know
93 What to consider before you bring her to a wedding